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Weight management is a long-term approach to a healthy lifestyle. It includes a balance of healthy eating and physical exercise to equate energy expenditure and energy intake. Developing healthy eating habits while using tips that will keep us fuller longer can be useful tools in weight management. Knowing what your body needs is important to weight management and can control overconsumption and underconsumption of food.
Weight management does not include fad diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height.
Rising obesity rates are a major concern in North America. About 60% of Canadians are overweight or obese.[1] Obesity is a risk factor for many chronic diseases such as Type 2 diabetes, hypertension and cardiovascular disease.[2] Managing one’s weight is one factor in preventing such chronic diseases.
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Methods of Weight Management[edit]
Increase protein intake, especially at breakfast[edit]
The satiating property of dietary protein is influenced by the time of protein consumption. Studies have shown that protein intake at breakfast has a greater satiety effect than later meal times.[3] There are several explanations as to why this is the case. Firstly, protein has a greater thermogenic effect than carbohydrates and fat, which enables the body to burn more calories.[4] Secondly, a high protein breakfast appears to slow gastric emptying, which attributes to the fact that protein appears to be the most satiating macronutrient.[5] Finally, a high protein breakfast increases the activity of glucagon,[5] which activates the pathways for glucose synthesis. One study showed that fat loss was approximately twice as much in the high-protein diet group than the moderate-protein diet group in overweight and obese individuals.[4]
Use a smaller plate[edit]
Plate size can affect calorie consumption
Using smaller plates helps to consume smaller portion sizes and this leads to the consumption of fewer calories.[6] Studies have shown that portion size influences energy intake.[7] People who are presented with larger portions do not report to have a higher level of satiety, which suggests that hunger and satiety signals are ignored when a large portion of food is placed in front of them.[7] In particular, one study showed that participants consumed 31% less calories with the small portion sized of a 6-inch submarine sandwich compared with the large portion size of a 12-inch submarine sandwich.[7] Increased portion sizes have occurred simultaneously with the increase in obesity rates; hence, large portion sizes can be one of the factors contributing to the current increase in body weight of the US.[7] Evidence from a systematic review of 72 randomized controlled trials indicates that people consistently eat more food when offered larger portion, package, or tableware sizes rather than smaller size alternatives.[8]
Eat more soup[edit]
Soups have a significant satiety effect and studies have demonstrated that compared to solid foods, soup ingestion decrease the amount of energy intake.[9] Compared to having no soup, it has been shown that eating soup reduces total energy intake of a meal.[10] When soup is consumed before a meal, a decrease of 20% of energy is consumed in the meal.[10]
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