Don't Make Food Your Reward!

We all experience differences in weight loss success with some of us able to lose weight much easier than others.  In many cases, this can be simply due to differences in the amount of exercise we do; however, some research shows that these differences exist even when the exercise routine is supervised.  The reasons for this are not completely clear, but a new exercise and weight loss study suggests that differences in how we desire food after exercise might play a part in the individual differences in weight loss.

In this new weight loss study, which is free to download, obesity researchers examined exercise-induced changes in the perceived reward value of foods in overweight and obese volunteers.  Study volunteers followed a supervised exercise routine designed to burn 500 Calories per day, 5 days per week for 12 weeks.  The reward value of food was measured in each study volunteer using a computerized procedure that measured liking, wanting, and food preferences based on photographic food images that showed foods with different tastes and fat contents. Study volunteers were classified as Responders (exceeded predicted loss in fat mass) and Non-Responders (lower than expected loss in fat mass) and differences in their perceived reward value of food after exercise were examined at the start and end of the study.  The obesity researchers reported that:

• Responders lost an average of about 11 lbs in 12 weeks compared to Non-Responders who lost an average of 4 lbs.
• After a bout of exercise, the liking for all foods remained unchanged in Responders.  In contrast, Non-Responders experienced an increase in their liking for all foods immediately after an exercise session.  This perception in reward value of foods was similar at both the start and end of the study in both groups of volunteers.
• After an exercise session, Non-Responders showed a greater desire for high fat foods than Responders.
• Non-Responders experienced an increased preference for high fat, sweet foods immediately after exercise, while Responders showed an increased preference for low fat, non-sweet foods after exercise.

This is a fascinating study that concludes that overweight and obese individuals who show an increased desire for food, especially foods high in fat and sugar, immediately after an exercise session lost less weight.  One of the interesting aspects of this study is the fact that even individuals who successfully lost weight showed an increased desire for food; however, their preferences were for non-sweet, lower fat foods.  The obesity researchers also indicated that the preference for high fat, sweet foods after exercise in Non-Responders was only seen at the beginning of the study, suggesting that exercise if maintained regularly might be able to eventually overcome these preferences.  It is apparently unclear why some individuals experience a heightened desire for foods after exercise while others don't.  The study authors suggested that differences in brain hormones after exercise might sensitize some individuals to food and food cues.

This study shows the importance of not making food a reward for weight loss or exercise.  Of course, it makes sense to not use food as a reward because we often eat more than planned and defeat the purpose of exercise.  However, knowing that exercise might increase our desire for food makes it even more important to set up other reward systems.  For example if you meet an exercise goal, plan a relaxing day at the pool, beach or at the spa. Just make sure it is not food!

What reward system do you use?

Exercise in an important part of any good diet or weight loss plan.  My easy diet plan, which uses delicious high protein, low-glycemic bars and shakes, recommends walking 30-45 minutes a day as a great way to start exercising.  Tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

Gastric Bypass Surgery Reduces Hedonic Hunger

Obesity is an extremely complex condition that involves many factors including both mental and physiological aspects that appear to be tightly intertwined.  While overeating is a major factor in obesity, overeating can sometimes be the result of physiological changes.  For example, severely obese individuals have been reported to have low levels of dopamine type 2 receptors in certain areas of their brains; similar to changes seen in individuals with addictive behaviors.

Hedonic hunger relates to the pleasure experienced when eating highly delicious foods as well as the craving of such foods in the absence of any dietary needs.  It has been suggested that hedonic hunger may be a greater trigger to overeating than actual hunger.  The impact of gastric bypass surgery on hedonic hunger is the focus of a new obesity research study recently published in the American Journal of Clinical Nutrition.  For this study, obesity researchers asked study volunteers (110 non-obese volunteers, 123 severely obese individuals, and 136 gastric bypass patients) about their feelings about food and appetite using the Power of Food Scale questionnaire.  The results of this study were quite interesting:

• Severely obese study subjects had substantially higher levels of hedonic hunger thoughts and behaviors compared to non-obese study volunteers.  This was true for the overall scores as well as 2 of the 3 questionnaire sub-sections.
• Gastric bypass patients had lower hedonic hunger scores when compared to severely obese volunteers.
• The hedonic hunger scores of gastric bypass patients were similar to the non-obese study subjects for both the overall scores and 2 of the 3 questionnaire sub-sections.

Gastric bypass surgery aids in weight loss through both the reduction of food intake and food absorption.   The reduction in food intake appears to be due to a number of factors including [1] reduced stomach size, [2] increased levels of hormones that make one feel full, [3] increased levels of dopamine type 2 receptors in certain areas of the brain.  These changes help to reduce food intake and support weight loss.  The way in which gastric bypass surgery effects hedonic hunger remains an area for further investigation.  Changes in appetite-related hormones and hormone receptors are potentially involved, but probably do not act alone.  The study investigators suggest that their observed reduction in hedonic hunger might also be learned as a result of adverse effects experienced by gastric bypass patients who continue to consume highly palatable foods after their surgery.  While the reasons remain uncertain, it appears from this study that one of the ways gastric bypass surgery helps with weight loss is to normalize hedonic hunger and thereby possibly removing one of the triggers for overeating.

Weight loss, even weight control, can be difficult for many of us.  That is why my diet plan is both simple and delicious.  My easy diet plan keeps you full with high-protein bars, shakes, and snacks.  Visit us at www.drtabor.com to learn more!