Losing weight is one of the hardest things to do. Period. And it’s not any easier for someone with a food allergy.
Despite
claims in the popular press that food allergies make you fat, there is
no scientific evidence that supports this to date. In fact, the
relationship may be the other way around—studies suggest that obesity
may place individuals at a higher risk for developing food allergy.
According
to a 2009 study among children and adolescents in the US with obesity,
59% of them had an allergy—to food or other allergens such as cat, dog
or ragweed. The authors concluded that obesity, moreso than being
overweight, may increase inflammation throughout the body, perhaps
making overweight or obese children and teens more susceptible to the
development of food allergy. While this correlation is demonstrated in
this study, the nature of the study prevents a direct causal
relationship. In other words, it’s a stretch to say that food allergies
make people overweight or obese.
Nevertheless, if you are trying to take off some extra pounds like
many Americans, there are a number of things you can do, some of which I
have outlined here:
Know your calorie requirements.
To be successful at weight loss, you have to have an idea of what your
body needs, calorie-wise, on a daily basis. This is an individualized
number based on your current body weight, height, age, gender and
activity level. Don’t guess your number! This will get you started with a calorie budget for weight loss.
Be aware of food calories.
You have to know how much you are eating, and many people who are
successful at weight loss do this by counting calories, food groups
(like fruit, vegetable, grain, dairy or protein) or at least having an
idea of foods that tip the scale in the direction of too many calories.
There are many phone apps that give you insight into food calories, as well as restaurant listings of calories on the menu, and of course, reading the nutrition facts panel on food products.
Eat regular meals.
Skipping meals and dieting are associated with weight gain, though many
believe these strategies are the shortcut to weight loss. Some will
argue that eating breakfast is not important to weight loss, but many
observational studies support eating breakfast as a strategy for
regulating the appetite and possibly eating less later in the day.
Eat a healthy afternoon snack.
Undoubtedly, growing kids need a snack not only to meet their calorie
needs for growth, but also to compliment that wide range of nutrients
they need to get the job of growing done. Adults do well with snacks
too, especially during the afternoon when the stretch of time until
dinner can seem endless. The key to snacking is making sure the options
are healthy, like nuts, fruit or crispy veggies with a protein-packed
dip like hummus, rather than a vending machine candy bar or bag of
chips. Try milk-free snacks and high protein egg-free snacks.
Limit treats to 1 or 2 per day. While those candy bars, cookies at the office, and occasional celebratory birthday cakes may seem unavoidable, the trick is to avoid them
most of the time. You don’t have to steer clear all of the time,
especially if you’re an exerciser, but you do need to have a plan for
when, why and how much of them you will eat. Perhaps you will only have
dessert when it’s meaningful, such as your best buddy’s birthday or
celebration, or only indulge on Fridays and stick with a policy of
“petite” amounts only—a very thin slice of cake, or one small cookie or
brownie. In general, adults can afford to eat about 200 calories per day
from all indulgent foods such as sweets, sweetened beverages (soda,
coffee drinks, etc) and fried foods (chips, French fries). That’s not a
lot, so you should be choosy!
Watch out for calorie-laden beverages.
As mentioned above, the calories you drink can really add up. Research
shows that people don’t register the calories they drink, meaning they
don’t typically account for them as a contributor to their total calorie
intake, and they don’t scale back on food calories to compensate for
them. Some beverages have meaningful calories, like milk, soymilk and
100% juice, as they house other nutrients like vitamin D
and calcium. Other drinks, like soda, are full of calories in the form
of sugar, but contain few, if any, nutrients. Pay close attention to how
many of these drinks you consume regularly. If you have a caramel latte
every morning on the way to work, or a cola with lunch, you’ll be
drinking some significant calories and also tallying up one of your
sweet treats for the day.
Keep track of your daily eating.
Log it—in pen or on an app. Studies show the effort at being
accountable with your eating will make you much more aware of your
habits, and may keep you in line with your target weight loss calories.
Move your body, everyday.
One of the best things you can do for your health and your weight is to
move your body everyday—purposefully. I mean, walk the extra mile,
sweat a little bit, and find ways to work exercise into your everyday
schedule. It's a healthy habit
that can help you lose weight, but also prevent you from regaining the
weight you lost. If you don’t exercise, it will be harder to lose
weight, and your calorie budget (what you are able to eat) will be lower
than if you exercise. Exercise gives you a bigger calorie allowance
each day and can help you create a calorie deficit at the end of the
day, which helps the numbers on the scale go down. Additionally, your
muscles, including your heart, will get a workout, which only helps you
be stronger, fitter, and healthier.
Go to bed. We
now understand that missing out on sleep can wreak havoc on appetite
hormones, potentially causing more hunger and more eating throughout the
day. For adults, the ideal amount of sleep is at least 6 hours each
night (less than that is associated with weight gain), and ideally 7 to 8
hours; for kids and teens, 8-9 hours at least.
Resources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748319/
