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Caloric Restriction, CVD & Weight

From eNewsletter 7/24/2019

DID YOU KNOW that sleeping with a television or light on in the room may be a risk factor for gaining weight or developing obesity, according to scientists publishing in JAMA Internal Medicine.


This is the first to find an association between any exposure to artificial light at night while sleeping and weight gain in women. The results suggest that cutting off lights at bedtime could reduce women's chances of becoming obese.


CALORIC RESTRICTION, CVD, & WEIGHT

Steve & Bonnie: Reducing daily food intake by the equivalent of just a couple of cookies, or around 300 calories, over two years leads not only to improvements in body composition but a range of cardiometabolic risk factors that could result in reductions in the incidence of cardiovascular disease.


Subjects in the Lancet Diabetes & Endocrinology study achieved an average reduction in energy intake of almost 12% over two years, with an average body mass loss of approximately 16.5 pounds. 70% of that body mass loss was from fat.


This was associated with significant improvements in lipid levels (LDL and HDL, as well as better insulin sensitivity, metabolic syndrome scores, and C-reactive protein levels. 


You can cut out 300 calories from your daily food regimen by removing just ONE of the following:


-3/4 cup pasta

-1/3 cup french fries

-1 slice english muffin

-1 slice bread

-1 cup cereal

-1 cup oatmeal

-1/3 cup potato chips

-1/3 cup crackers

-3/4 cup ice cream

-1 1/2 cups white rice

-1 1/2 cups cottage cheese

-1/4 cup mayonnaise

-1 1/2 cups wine

-1/2 cup whiskey


LOSE SLEEP, RAISE THIS...

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