{"id":1288,"date":"2011-06-28T15:28:20","date_gmt":"2011-06-28T19:28:20","guid":{"rendered":"http:\/\/blog.beliefnet.com\/drnorrischumleysatisfiedlife\/?p=1288"},"modified":"2011-06-28T15:28:20","modified_gmt":"2011-06-28T19:28:20","slug":"weight-loss-eat-less-exercise-more-do-calories-count","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/drnorrischumleysatisfiedlife\/2011\/06\/weight-loss-eat-less-exercise-more-do-calories-count.html","title":{"rendered":"Weight Loss: Eat Less? Exercise More? Do Calories Count?"},"content":{"rendered":"<p>It\u2019s not just how much we eat, it\u2019s WHAT we eat that affects our weight.\u00a0 Those who eat more vegetables, fruits and whole grains gain less weight, and maintain weight loss better than those who eat a lot of carbohydrates, potatoes, starches, and meats, and drink a lot of sweetened sodas.\u00a0 It\u2019s not enough to eat in moderation; it\u2019s important to choose the right foods.\u00a0 Another study just came out that proves it.<\/p>\n<p>Harvard University Medical School studied \u201c120,877 American women and men who were free of chronic diseases and not obese at baseline, with follow-up periods from 1986 to 2006, 1991 to 2003, and 1986 to 2006,\u201d as reported in the New England Journal of Medicine.\u00a0 <a href=\"http:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1014296\">http:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1014296<\/a><\/p>\n<p>We knew that potatoes, any way we cook them: French-fried, mashed, baked or broiled, or potato chips, make us gain weight.\u00a0 This study establishes that daily consumption of potatoes can put on the pounds.\u00a0\u00a0 It also found weight gain with consumers of sugary beverages and red meats. Curiously, though, nuts, yogurt, whole grains, vegetables and fruits are connected with weight loss.<\/p>\n<p>From the NEJM: \u201cWithin each 4-year period, participants gained an average of 3.35 lb (5th to 95th percentile, ?4.1 to 12.4). On the basis of increased daily servings of individual dietary components, 4-year weight change was most strongly associated with the intake of potato chips (1.69 lb), potatoes (1.28 lb), sugar-sweetened beverages (1.00 lb), unprocessed red meats (0.95 lb), and processed meats (0.93 lb) and was inversely associated with the intake of vegetables (?0.22 lb), whole grains (?0.37 lb), fruits (?0.49 lb), nuts (?0.57 lb), and yogurt (?0.82 lb) (P?0.005 for each comparison).\u201d<\/p>\n<p>It\u2019s also proven that exercise, quitting smoking, limiting alcohol consumption and lethargic TV watching (computers too?) are important in the weight loss\/weight maintenance equation.<\/p>\n<p>From the NEJM: \u201cAggregate dietary changes were associated with substantial differences in weight change (3.93 lb across quintiles of dietary change). Other lifestyle factors were also independently associated with weight change (P&lt;0.001), including physical activity (?1.76 lb across quintiles); alcohol use (0.41 lb per drink per day), smoking (new quitters, 5.17 lb; former smokers, 0.14 lb), sleep (more weight gain with &lt;6 or &gt;8 hours of sleep), and television watching (0.31 lb per hour per day).\u201d<\/p>\n<p>So \u2013 why do potatoes, sugar, processed grains like white bread make us gain?\u00a0 It\u2019s likely about insulin, and insulin resistance.\u00a0 We\u2019ve been talking about that for the last couple of years in this column, and it\u2019s important to know it, and not eat much of those things.\u00a0 Less carbs and starches = less weight.<\/p>\n<p>So \u2013 why do nuts and yogurt, and vegetables, fruits and whole grains help?\u00a0 Also due to less impact on insulin, lower fats, non-saturated fats, and fiber.\u00a0 We&#8217;ve talked about that a lot, too.<\/p>\n<p>So \u2013 now we really know what we knew, but have gotten confirmed in a study of over a hundred-thousand people.\u00a0 So just eat less potatoes and red\/processed meats, and more whole grains, vegetables and fruits, and don\u2019t forget to walk, dance and play every day!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s not just how much we eat, it\u2019s WHAT we eat that affects our weight.\u00a0 Those who eat more vegetables, fruits and whole grains gain less weight, and maintain weight loss better than those who eat a lot of carbohydrates, potatoes, starches, and meats, and drink a lot of sweetened sodas.\u00a0 It\u2019s not enough to&hellip;<\/p>\n","protected":false},"author":171,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18,3,21,12,8,11],"tags":[26,27,59,49,131],"class_list":["post-1288","post","type-post","status-publish","format-standard","hentry","category-food","category-health","category-spiritual-weight-loss","category-spirituality","category-weight-loss","category-wellness","tag-health-2","tag-healthy-eating","tag-healthy-living","tag-inspiration-2","tag-summer-quotes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weight Loss: Eat Less? Exercise More? Do Calories Count?   - Dr. Norris J. Chumley Satisfied Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.beliefnet.com\/columnists\/drnorrischumleysatisfiedlife\/2011\/06\/weight-loss-eat-less-exercise-more-do-calories-count.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weight Loss: Eat Less? Exercise More? Do Calories Count?   - Dr. Norris J. Chumley Satisfied Life\" \/>\n<meta property=\"og:description\" content=\"It\u2019s not just how much we eat, it\u2019s WHAT we eat that affects our weight.\u00a0 Those who eat more vegetables, fruits and whole grains gain less weight, and maintain weight loss better than those who eat a lot of carbohydrates, potatoes, starches, and meats, and drink a lot of sweetened sodas.\u00a0 It\u2019s not enough to&hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.beliefnet.com\/columnists\/drnorrischumleysatisfiedlife\/2011\/06\/weight-loss-eat-less-exercise-more-do-calories-count.html\" \/>\n<meta property=\"og:site_name\" content=\"Dr. Norris J. Chumley Satisfied Life\" \/>\n<meta property=\"article:published_time\" content=\"2011-06-28T19:28:20+00:00\" \/>\n<meta name=\"author\" content=\"Dr. Norris Chumley\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Weight Loss: Eat Less? Exercise More? 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Chumley Satisfied Life","og_description":"It\u2019s not just how much we eat, it\u2019s WHAT we eat that affects our weight.\u00a0 Those who eat more vegetables, fruits and whole grains gain less weight, and maintain weight loss better than those who eat a lot of carbohydrates, potatoes, starches, and meats, and drink a lot of sweetened sodas.\u00a0 It\u2019s not enough to&hellip;","og_url":"https:\/\/www.beliefnet.com\/columnists\/drnorrischumleysatisfiedlife\/2011\/06\/weight-loss-eat-less-exercise-more-do-calories-count.html","og_site_name":"Dr. Norris J. 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