 | Lisa Vermillion is President and co-owner of Get Fit Bee Fit and Thin and Healthy Weight Management. Lisa opened Get Fit- 4 years ago in Valley Center, after receiving certifications thorough the American Council on Exercise as a Weight and Lifestyle Management Consultant and Certified Personal Trainer. In January, she Grand Opened Thin and Healthy Weight Management in the same location. Lisa not only provides weight loss programs for individuals but she also implements business wellness programs for small businesses and large corporations. Additionally, Lisa is a Certified Life Coach providing guidance for individuals in the areas of career, relationship and personal development. She is available for speaking engagements in the areas of Physical Fitness, Weight Management, or any Life Coaching area (goal setting, positive attitude, sales, etc). Lisa can be reached for questions or speaking engagements by phone (316) 755-1115 or email at mvmillion@yahoo.com |
Diet & Nutrition
2005-09-01 11:27:00
Does caffeine affect weight loss?
: Does the consumption of caffeine hamper your efforts to lose weight?
ANSWER: Nine out of ten Americans consume some type of caffeine regularly. Many people use caffeine to chase away fatigue and perk themselves up. Some studies have been done on the effects of caffeine on resting energy expenditure (REE) and weight loss. While caffeine does seem to increase REE in the short term, few studies indicate that the increase has significant effect on weight loss. Although caffeine may not directly hamper weight loss, it does so in a round-about-way. No one denies that heavy caffeine use can cause restlessness, irritability, and sleeplessness. Chronically losing sleep, or sleep deprivation, not only saps your memory and learning abilities, but increases your risk of obesity. Food is your body's source of energy. When the body is struggling to maintain its energy balance from lack of sleep, it will do what it must to get the energy it craves. Caffeine's stimulant qualities only last a few hours. When the body begins to come down off the caffeine "high", it will naturally begin to look for a way to restore energy balance. If sleep isn't possible, the body goes in to survival mode to find the energy. At this point, most people grab whatever food happens to be available. Many people crave calorie dense foods that will satisfy the energy need quickly (high fat, high sugar foods). Unfortunately, this begins a vicious cycle. High sugar foods provide a quick pick me up, but like caffeine, the perk is only temporary. When blood sugar levels begin to drop again, the body heads back on the path looking for food. Sleep deprivation may also lower the hormone leptin. Leptin is released by the fat cells and tells the brain about the current energy balance of the body. Low leptin levels indicate starvation and increased appetite. In one study Eve Van Cauter, a University of Chicago sleep researcher, found that leptin levels were 18% lower in men who were limited to 4 hours in bed. The men reported they felt the most hungry and craved carbohydrate-rich foods which are the body's source of energy, compared to men who were allowed up to 10 hours of sleep and reported being the least hungry. Another study from Columbia University in New York compared sleep patterns and obesity in 6,115 people. Researchers found that people who sleep 2-4 hours a night are 73% more likely to be obese than those who get 7-9 hours. Those who get 5 or more hours of sleep a night are 50% more likely to be obese than normal sleepers. People who sleep 6 hours are 23% more likely to be obese. (USA Today 12-06-2004)Reducing or eliminating caffeine consumption can greatly impact the body's ability to lose weight. An abrupt change can cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. To minimize symptoms, gradually reduce the amount of caffeine you consume. For example, drink one less can of soda or drink a smaller cup of coffee each day. Replace caffinated beverages with decaf, or mix them half and half until you can come off the caffeine completely. Reducing or eliminating caffeine will aide in better rest thus reducing cravings which adversely affect weight loss.
