Is Your Partner Making You Fat? 5 Ways to Stop It (Without Breaking Up)

One of my clients recently told me that she felt like she had to choose between her relationship or her weight.
After settling into coupledom, she gained 15 pounds, and every attempt to lose it was crushed by couple-time routines, which nearly always involved eating, drinking, and skipping the gym.
Romantic relationships are extremely influential on your waistline (you can either be partners in crime or partners in health), and several studies indicate that for women, being coupled tends to lead to weight gain. One Ohio State study found that the risk of gaining a large amount of weight gain is higher for men after a divorce and higher for women after marriage.
Another found that after moving in with a man, women tend to eat more high fat, high sugar foods, and a third study revealed that on average, newly married young women gain 24 postnuptial pounds over a five year period.
So how can you remain happily attached without giving up your weight loss and health goals? Try out these five fixes. Each requires some comprise, but results in a worthwhile outcome.


Eat different foods, together
Chances are, your body’s needs are quite different from your partner’s. First, the average American woman is 5’4” while the average man is 5’9 1/2”, and taller people burn more calories. But even at the same height, men carry more muscle mass and less body fat, and muscle requires more fuel, even at rest. The minimal amount of body fat that’s considered “necessary for normal physiological function” is four times higher for women than men (yup, four). So in a nutshell, if a man and a woman are both average height and moderately active, he’ll need over 30% more calories to maintain a healthy weight. You can probably see where I’m going with this – splitting a pizza, or any meal, just isn’t practical. If you’re getting takeout, order two separate dishes. For example, sticking with an order of Shanghai shrimp in garlic sauce rather than splitting chicken pad thai saves over 300 calories (45 minutes on the elliptical).


Personalize your portions
When making meals together, customize portions to suit your body’s needs. For example, on pasta night, keep the components separate so you have better control over the proportions in your meal. If he wants to pile his plate with pasta, meat sauce, and cheese, let him have at it. There’s no rule that says you must eat the exact same thing. For yourself, sauté a few large handfuls of fresh tomatoes and other veggies in small dollop of extra virgin olive oil with garlic and herbs, tossed with a smart-phone sized portion of lean protein (cubed chicken breast, shrimp, tofu, or beans) and a small scoop of whole-grain pasta, about the size of half a tennis ball (if he’ll only eat white pasta, make two batches). If your significant other gives you a hard time, explain that you’re not “on a diet,” you’ve just stopped overeating. Make it matter of fact–you were fueling a Mini Cooper like an SUV, which just didn’t make sense, and now you’re getting back into balance.

Be together, but don’t always eat together
There’s also no rule that says that you have to eat when your partner is eating. If he gets home late, or wants a snack when you’re not hungry, it’s OK to enjoy a cup of tea or glass of water while he eats, and talk about your day. We’re taught to bond over food, and eating together is an intimate experience, but it’s not the only way to connect. And because your bodies and metabolisms are different, it wouldn’t be normal to always eat at the same time. If he pushes back with “just have a little” or “I don’t want to eat alone” emphasize that spending time together is what really matters most, and gently remind him that eating when you’re not hungry is like trying to sleep when you’re not tired, it just doesn’t feel right.


Break out of your rut
Many of my clients tell me that after getting married or moving in together, eating becomes the main theme of date night–popcorn at the movies, dinners out, going for ice cream…. Start tossing out ideas about new ways to spend time together. From hitting a driving range to going indoor rock climbing, mixing things up can breathe some new life into your relationship, and disrupt a pattern of over indulging.

Focus on your love life
Have you ever been so full or tipsy that you fell asleep before you had the chance to get some nooky? I’m not a marriage therapist, but this topic does come up with my clients, and in my experience, focusing on a healthy sex life often leads to naturally gravitating towards less alcohol and lighter, healthier meals. Talk about a win-win situation.


What’s your take on this topic? Has your relationship affected your weight, either in a healthy or unhealthy way? 


Cynthia Sass is a registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. 
By Cynthia Sass, MPH, RD  Credit: Kristiane Vey/jumpfoto.com

http://healthsfeeds.blogspot.co.uk/2013/03/is-your-partner-making-you-fat-5-ways.html

Is Your Job to Blame for Your Weight Gain?

Putting  in extra hours at the office could be putting extrapounds on your figure, according to new research.

In a two-year Australian study, women in the workforce were more likely to gain weight than those who weren’t employed. And the more hours they worked, the more weight the ladies put on.

Okay, as much as I would like to say we should all retire immediately, we all know that isn't a choice. There are a lot of easy ways, however, to avoid becoming another statistic and needing to buy a new work wardrobe.

1. Start your day with breakfast. No matter what, this is not a meal to be skipped. Whether you have it at home or first thing when you get into the office, a healthy breakfast helps set the tone for the day.

2. Be a leader. Just because everyone else in the office likes to order from the local pizzeria or run to the closest fast food establishment, it doesn’t mean you have to join suit. However, if you don’t want to be left behind, just be smart in placing your order or, better yet, suggest trying a new,healthier place. Who knows, your health-conscious persona might rub off on the others.

3. Squeeze in exercise. Instead of sending your colleague down the hall an email, get up and walk over to her desk. Bypass the elevator and take the stairs to your afternoon meeting and back to your cube. If you drive to work, park your car farther away from the building’s entrance. Or start a lunch walking group; you might be pleasantly surprised how many others in the office are tired of sitting all day.

RELATED: Fit in a workout without leaving your desk by performing these six seated moves that work your whole body.

4. Use sticky notes as reminders. Take advantage of being at your computer all day and put reminders notes where you can clearly see them, like on your phone or monitor. Jot down to drink water plenty of water, avoid the candy jar on your co-worker's desk, and pick up some fruits and vegetables on your way home.

5. Come prepared. Just like you would never go into battle without ammunition, you should never go to the office without food, especially snacks for later in the day. Instead of finding yourself at the vending machine at 3 p.m., you should be able to reach into your bag and grab something a whole lot better.

Working long hours in never fun, but a job shouldn’t ruin your health. Remember that you are in the driver’s seat—steer straight.

http://www.shape.com/blogs/weight-loss-coach/your-job-blame-your-weight-gain

The Thyroid: Little Gland Causing Big Weight Problems

Would you know if your thyroid gland slowed its production of thyroid hormone? The symptoms of decreased thyroid hormone synthesis, known as hypothyroidism, are hard to spot. About 10 million Americans have thyroid disease and many others are undiagnosed, under-diagnosed, or under-treated.  Many times the symptoms—including weakness and fatigue, weight gain, persistent constipation, or thinning hair—are often mistaken as other illnesses or simply the progression of aging, hence its nickname by physicians as “the great mimicker”.

The thyroid is a small, butterfly-shaped gland that sits at the base of the front of your neck and plays a key role in the endocrine system, which creates, distributes, and regulates hormones in the body. The hormones produced by the thyroid gland, T3 and T4, regulate the body’s metabolism by providing cells with energy they need to function. When your thyroid does not produce enough of these hormones, the balance of chemical reactions in your body can be upset and many times results in a slowed metabolism.

The clinical symptoms of hypothyroidism are directly related to this metabolic disturbance—most notably being weight gain. If levels of thyroid hormones are low, you burn fewer calories per day. An underactive thyroid makes every calorie count more, sometimes double. It makes losing weight a slower and more challenging process.

Here are six things to consider if attempting a weight management program when you have an underactive thyroid:

1. See your physician

If you are experiencing the symptoms of hypothyroidism, it’s essential to get proper treatment from your physician. Diagnosis through a blood test will determine if synthetic thyroid hormones are needed. It’s important to note that taking the thyroid hormones will help normalize hormone levels, but they won’t necessarily cause you to lose weight. Diet and lifestyle changes must still be followed to help shed the pounds (more about this below).

2. Avoid foods that hinder thyroid hormone absorption

When taking thyroid hormones, it’s important to avoid certain foods and nutrients that can interfere with absorption.

For example, dietary calcium or iron can inhibit thyroid hormone absorption. For this reason, many doctors recommend taking thyroid medication immediately upon rising and two to three hours apart from consuming calcium- or iron-containing foods. Be sure to do your research as some calcium- and iron-containing foods and supplements may be surprising such as antacids, calcium-fortified orange juice, and multivitamins.

It’s also important to avoid foods that can interfere with thyroid function, which are designated as goitrogenic foods. Common goitrogenic foods include non-fermented soy foods, legumes such as lima beans, and raw cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts. Preparation methods, such as cooking or fermentation, reduce the amount of goitrogens in these foods.

2. Eat balanced meals with quality protein

The greatest contributor to basal metabolic rate (BMR)—the rate that your body burns calories—is muscle tissue. Even when you are at rest (such as sleeping), muscle requires energy to rebuild and restore. For this reason, it’s beneficial to preserve muscle when you’re trying to lose weight.

Meals higher in protein compared to other macronutrients (carbohydrates and fats) have shown to help maintain muscle mass resulting in a higher BMR, faster metabolism, and greater energy expenditure (1;2). Additionally, the digestion and absorption of protein—known as the thermic effect of food—requires more calories than both fat and carbohydrate combined (2).

3. Choose calories wisely

When trying to lose weight, every calorie counts. This is even more emphasized when dealing with a sluggish metabolism. It’s important to limit “empty” calories such as sugary drinks, white-flour pastas and breads, and other sources of refined carbohydrates that can quickly spike blood sugar and leave you feeling hungry and fatigued.

Instead of refined carbohydrates, choose portion-controlled meals that are higher in dietary fiber to help satisfy your appetite and keep you feeling fuller, longer. In addition to curbing cravings, a high-fiber diet can help avoid hypothyroidism-induced constipation as dietary fiber is an important bulking agent for solidifying and softening stools.

4. Get moving, even if it is only for a short time

The fatigue that often accompanies hypothyroidism can hamper motivation to exercise; however, physical activity—especially resistance training— is a major contributor to metabolic stimulation and muscle growth, which can fuel weight loss.

If time and motivation to exercise are challenging, try high-intensity interval training (HIT). HIT involves alternating intense bouts of exercise ranging from 30 seconds to several minutes with recovery periods spanning one to five minutes. The benefits of HIT have been shown to outweigh longer, continuous exercise when it comes to improving body composition and metabolic health (3).

5. Make sure you are getting sufficient vitamins and minerals daily

A diet supplying sufficient amounts of minerals such as iodine and selenium is important for thyroid health. Sources of iodine include iodized salt and sea vegetables such as kelp. It may seem like you would be getting enough iodine from a typical salty Western diet; however, many processed foods do not use iodized salt. Sources of selenium include animal products, seafood, dairy, and Brazil nuts. Also, you can ensure you are receiving sufficient amounts through supplementation.

In addition to these minerals, evidence has been showing that vitamin D is particularly important for those with thyroid problems and other autoimmune disorders. Those with thyroid disease may be at greater risk for low vitamin D levels (4,5). Because of the many roles vitamin D plays in the body—from  bone health to brain health—it’s important to be sure you are getting enough through your diet, supplementation, or by soaking up the sun’s UVB rays. If you choose the latter, be sure to practice safe sun exposure.

6. Get enough quality shut-eye

While getting enough quality sleep is important for anyone attempting to lose weight, it’s especially important for those with hypothyroidism. Too often, people who are sleep-deprived try to increase levels of alertness by eating and those foods tend to be high-calorie options. This cycle of fatigue and self-medicating with unhealthy foods can be disastrous for your waist line and your health.

In addition to feeling tired and making bad food choices, sleep deprivation can decrease insulin sensitivity and essentially cause a metabolic meltdown. On average, adults need seven to nine hours of sleep each night. So make sure you are getting enough horizontal time every night.

It is possible to reach your weight-loss goals even if you have hypothyroidism. Take the necessary steps to improve your health, stay consistent, and have the right attitude. Isagenix is here to support you all the way!

References:

1. Soenen S, et al. Normal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat Free Mass. J Nutr. 2013 Feb 27. doi: 10.3945/jn.112.167593
2. Westerterp-Plantenga MS, et al. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589.
3. Shiraev T, Barclay G. Evidence based exercise – clinical benefits of high intensity interval training. Aust Fam Physician. 2012 Dec;41(12):960-2.
4. Kivity S, Agmon-Levin N, Zisappl M et al. Vitamin D and autoimmune thyroid diseases. Cell Mol Immunol 2011;8:243-7. doi: 10.1038/cmi.2010.73
5. Bozkurt NC, Karbek B, Ucan B et al. The Association Between Severity of Vitamin D Deficiency and Hashimoto’s Thyroiditis. Endocr Pract 2013;1-14.

 http://www.isagenixhealth.net/the-thyroid-little-gland-causing-big-weight-problems