Are Your Favorite Shows Making You Gain Weight?

 

Sad movies can wreck more than your mascara. They can also do a number on your diet, according to research from the Cornell Food and Brand Lab.

Published in JAMA Internal Medicine, the researchers’ findings show that when 30 adults watched the tragedy Love Story in the lab, they ate an average of 28 percent more popcorn than they did when they watched the comedy Sweet Home Alabama. (FYI, Love Story is actually 10 minutes shorter than Sweet Home Alabama.) What’s more, when the researchers went dumpster diving in movie theaters across seven U.S. cities, they found that moviegoers who bought popcorn and watched the sad movie Solaris (99 minutes) ate an average of 55 percent more popcorn than those who watched My Big Fat Greek Wedding (96 minutes).

When it comes down to it, it’s really a case of emotional eating, says study co-author Aner Tal, Ph.D., a research associate in the Food and Brand Lab. “Distress in general increases eating.” It doesn’t matter if that’s over real-life tragedies or ones on the silver screen.

RELATED: 3 Ways to Stop Emotional Eating Before You Start

Sad shows aren’t the only ones that can trigger mindless munching. Previous research from the lab shows that the more action-packed the TV show you’re watching, the more likely you are to also binge on nearby snacks. That’s because fast-paced flicks are so distracting that you don’t realize how much food you’re throwing back. Meanwhile, in one study from Sweden’s Uppsala University, women ate 52 percent more food when they watched a “boring” televised art lecture compared to an “engaging” episode of a popular comedy show.

RELATED: 100 Things You Can Do Instead of Eating Mindlessly

Still, that doesn’t mean you have to nix sad, action-packed, or slow-moving shows, says lead study author Brian Wansink, Ph.D., author of Slim by Design: Mindless Eating Solutions for Everyday Life. When you watch one, just make sure your theater or couch setup is primed to help you hit your healthy eating goals. Serve yourself smaller portions of unhealthy foods like popcorn or candy, and if you’re at home, do it in the kitchen so you’ll have to get up and pause the show to get a refill, suggests Wansink. If you serve yourself healthy snacks like fruits and veggies, even better—that can help you get in your five-a-day. Of course, you could skip the screen-induced snacking altogether, and then you'll be free to watch your show or movie of choice without having to worry about unintentionally bingeing.

RELATED: 21 Snacks for Flat Abs

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How I Finally Stopped Yo-Yo Dieting and Lost Almost 90 Pounds

 

The Lifestyle
Even though I played sports throughout high school and played softball in college, my weight always fluctuated between 130 and 200 pounds for most of my adult life. After my softball career ended, I continued to work out, but my active lifestyle just wasn't enough to combat my poor eating habits (I loved foods like chips, chicken fingers, and pizza). After gaining a ton of weight, I would just crash diet to get back to my low point. Typically, I stayed at 130 pounds for about eight months and then started gaining it all back again. I just couldn't get my eating habits under control. 

When I got married in 2011, my husband and I both got a little too comfortable and put on a significant amount of weight. That year, I hit 216 pounds. 

The Change
After getting a physical, my doctor told me that my cholesterol was extremely high and my BMI classified me as obese. I knew my weight was an issue because I wasn't feeling attractive, my clothes weren't fitting, and some family members had even said that they were concerned about me. On top of all that, my husband and I wanted to expand our family, and we were worried that our weight would make it harder to get pregnant. We decided we needed to make a lifestyle change and create a new normal.

We made a plan to hit the gym five to six days a week, cleaned out our fridge and pantry, and got rid of all the processed junk we had been eating. A lot of potato chips and frozen foods bit the dust that day. Then, we replaced our former go-tos with fresh foods after doing a little recipe hunting on Pinterest. Plus, we started logging all of our meals into the calorie tracker app, Lose It! It was a game changer when it came to my yo-yo dieting because I was amazed (ok, actually disgusted) at how many calories I was consuming on a daily basis. I never knew what I was putting into my body.

In addition to changing our eating habits at home, we cut back on going out to eat. Instead of heading out to restaurants, we spent quality time together looking for recipes and cooking healthy meals. Before I started trying to lose weight for good, I didn’t know much about cooking—so most of my healthy meals were super bland. After we started searching for more creative recipes, I learned how to make new healthy dishes that weren't just salads. Now we like to make like pizza with cauliflower crust and "chicken fingers" that were coated in almond flower and baked instead of fried.

Throughout my journey, it was so nice to have my husband as my support system. When one of us was feeling discouraged, we would remind each other that we were losing weight in order to enjoy a longer, healthier life together. We didn't have an end goal or a certain amount of weight we wanted to lose; we just wanted to be healthier overall. By 2011, I weighted 130 pounds—and I've stayed around that weight ever since. 

The Reward
After transforming our lives, my husband and I decided to open up our own fitness studio. We wanted to help others in our community accomplish the same kinds of things my husband and I did. If I hadn't lost the weight, I definitely would not have pursued this goal. Part of why our business is so successful is because we can set an example for our clients who are trying to change their lives.

Sarah's Tips
Have someone hold you accountable. Find a person who can help keep you motivated on your off days by giving you some extra encouragement or even meeting you at the gym. My husband really helped me stay on track.
Don't diet for the short term. You have to have the mindset that you're going to change your life forever. As someone who's yo-yoed her whole life, I know how important it is to develop a new normal. There's no expiration date on this "diet."
Enjoy the journey. Don't focus on getting to your goal weight. Instead, try to feel the difference in your body as you progress. Concentrate on things like how much energy you're gaining, going down a pants size, being able to work out longer, or lifting heavier weights.

Sarah, 31, stands at 5' 9" and lives in Fort Mill, South Carolina.

More from Women's Health:
11 Incredible Weight-Loss Transformations You Have to See to Believe
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100 Things You Can Do Instead of Eating Mindlessly

 

Drink a glass of water, talk with a friend, kiss someone, scream. There are a lot of things you can do when you're tempted to fill your pie hole with, well, pie.

In fact, Michelle May, M.D., founder of the Am I Hungry? Mindful Eating Programs and Training and author of Eat What You Love, Love What You Eat, has rounded up these and 96 other suggestions to come up with a list of 100 things to do other than eat.

But the list isn't about not eating; it's about not eating when you're not actually hungry—and about finding a more productive way to deal with cravings that aren't based in the physical need for sustenance, says May.

RELATED: 8 Tips That Make it Easier to Stop Eating When You're Full

"For a lot of people, eating becomes a way of dealing with boredom, dealing with not wanting to do something, dealing with uncomfortable emotions," she says. "When we have a repertoire of ways to take care of ourselves other than eating, we become more focused on meeting our true needs. It's about redirecting your attention away from food and onto something else until you actually become hungry."

So when should you redirect your attention? And when should you actually eat? Whenever "hunger" strikes, May recommends taking a pause and considering what you're thinking and feeling. If you realize that, yes, your stomach is growling and you're low on energy, you probably need to eat. If your mouth is dry and you haven't had water in a while or you're thinking about work and feeling stressed, you probably should do something else, like organize, set some goals, or vent a bit.

RELATED: The Best Way to Tell If You're ACTUALLY Hungry

To find redirection tactics that work for you, use May's list (below) as a jumping-off point. Start by highlighting or circling the activities that look enjoyable to you. After all, doing your taxes so you won't think about cookie dough probably won't pan out in practice, she says. Pick some that you can do at work in a couple quick minutes, some that can keep you occupied when you're at home alone on a rainy day, and some that you physically cannot do while eating (like swimming, playing an instrument, or painting your nails).

"Suffice it to say there are a million and one things you can do besides eat," May says. Here are 100 to start.

 

RELATED: The Exercise That Could Help You Eat Less

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10 Weight-Loss Foods Buried in Your Pantry

This article was written by Marina Liao and repurposed with permission from POPSUGAR Fitness.

When it comes to weight-loss foods, it can be difficult to tell which ones actually work and are worth buying. Not to mention, which foods contain just the right amount of fiber, carbohydrates, and antioxidants to keep you from feeling hungry. Instead of spending your money on the latest ingredients that promise instant weight-loss benefits, we found 10 readily available foods that are probably already in your kitchen to help you shed those unwanted pounds.

Oatmeal
If you're looking to lose weight but still want to indulge in carbohydrates, oatmeal is the way to go. Science has proven that this breakfast staple lowers cholesterol levels and trims waist size. And the best part is the endless possible oatmeal combinations, like fresh blueberries and cashews.

Almonds
Almonds are one of those versatile nuts you can put in to anything or eat alone. They are the best workout snack since they're high in protein and carbs but are also lightweight and nonperishable. For weight loss, almonds will reduce your desire to overeat but still keep your energy levels high.

Grapefruit
Grapefruit has all the main components of a weight-loss food. It'll kick start your metabolism but still keep you feeling full. The fruit is also loaded with fiber. Whether you choose to eat one for breakfast or serve it on the side with grilled chicken, this fruit will nix any unhealthy cravings.

Beans
Beans get a bad rap for making people feel bloated, but these nutritious little gems actually contain many weight-loss benefits. They are high in fiber, pack a protein punch, and, best of all, they are low in calories. Follow these steps to avoid feeling bloated after eating beans, and see why this food will help you shed pounds.

Spices
Certain spices like ginger, cinnamon, cayenne, and turmeric will help you burn more fat. If you're wary about the taste, we rounded up two delicious recipes for each spice that won't disappoint.

Read about five more weight loss-promoting pantry staples on POPSUGAR Fitness!

RELATED: 4 Calorie-Saving Food Swaps That Taste Like the Real Deal

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Is It Possible for Every Woman to Get Her Abs Back Post-Pregnancy?

 Popping out a baby does a number on your body: Your boobs get droopier, stretch marks crisscross your middle, and your vagina, well, let’s not even go there. (Hint: Expect pigment changes.) But of all the issues brought on by a bun in the oven, one of the most frustrating is post-pregnancy belly flab. Is the squishiness fixable, or are flat abs a thing of the past? Even super glam Reese Witherspoon said in a recent interview with the blog Cricket's Circle that her abs were "nonexistent" after she gave birth to her three kids. So we went to an expert to find out if it's actually possible for every woman to get her core muscles back in pre-baby shape.

RELATED: 7 Honest Things Celebs Have Said About Losing Baby Weight

The truth: Though genes and your before-baby fitness level play a role, you might have to accept that some pooch is permanent. “A small number of women will be able to get a flat stomach again, but for the majority, it may take a lot of time or not happen at all,” says Alissa Rumsey, R.D., certified strength and conditioning coach and spokesperson for the American Academy of Nutrition and Dietetics. “It took nine months for your belly to stretch out to accommodate your baby, so it’s reasonable to expect it to take at least as long to lose the belly fat.”

And this is assuming that you gained the recommended 25 to 30 pounds of pregnancy weight. Putting on more than that means the fat may end up being stored as visceral fat, which is tough to get rid of. The other thing to keep in mind is that a after-baby belly jiggle may not have anything to do with your abs. The bulge can be the result of stretched out skin that’s lost its elasticity, and all the crunches in the world can’t firm it up again, says Rumsey.

RELATED: What to Do During Pregnancy to Make Losing the Baby Weight Easier

If you’re a new mom dealing with a wobbly middle or a future mom freaked out by the news, don’t be discouraged. Reframe it like this: It’s actually freeing to know that it's unlikely you'll look like Fit Mom (or Reese Witherspoon, for that matter) once you’ve delivered a kid. Good for them for being so devoted to staying in shape. But if rock-hard abs are not in the cards for your body, why sweat it? Instead, focus on being healthy and getting to a good fitness level for you by easing back into your pre-baby fitness routine on your own schedule.

RELATED: How Your Vagina Changes in Your 20s, 30s, and 40s

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Exactly What to Eat for Dinner to Lose the Most Weight

 

This article was written by Jenny Sugar and repurposed with permission from POPSUGAR Fitness.

Want to know how the last meal of the day can help you drop pounds? We've enlisted the expertise of two nutritionists—Stephanie Clarke, R.D., and Willow Jarosh, R.D., of C&J Nutrition—to share the perfect equation for what to eat for supper to help you lose weight. Follow their advice below to start seeing results.

Calories
Aim for a range between 450 and 550 calories. If you're trying to lose weight, stay closer to 450, and if you're trying to maintain weight, especially if you're working out, shoot closer to 550 calories.

Carbs
About 45 to 55 percent of your dinner calories should be devoted to carbs, which is about 50 to 75 grams of carbs. Don't be afraid to eat carbs at night because you're worried you won't have time to burn them off. As long as you're sticking to your total calorie amount for the day, eating carbs at this meal isn't more likely to cause weight gain. Actually, eating enough carbs at dinner can dissolve those post-dinner carb cravings for sweets and chips.

Protein
About 20 to 25 percent of your dinner calorie amount should be protein, which works out to 25 to 35 grams. Protein is vital to help rebuild and maintain muscle, and since your body does a lot of rebuilding at night, ensuring your dinner includes enough protein is important. Protein also makes you feel satisfied, which is another tool for preventing post-dinner noshing sessions.

Fats
Shoot for about 15 to 25 grams, which is about 30 to 35 percent of your total supper calories. Instead of saturated fats like beef and cheese, go for monounsaturated fats (MUFAs) like olive oil, sesame oil, coconut oil, avocado, olives, and nuts and seeds.

Fiber
To help you reach the recommended daily total of 25 grams per day, aim for at least eight grams at dinnertime. This should be coming primarily from fiber-rich carb choices like whole grains, starchy veggies, beans, small amounts of fruit, and fiber-containing fats such as avocado, nuts, and seeds.

Sugars
Stick to no more than seven grams or fewer of total sugars. And when it comes to added sugar, try not to exceed four grams—that's about one teaspoon of any sweetener used in sauces or dressing.

Timing
Ideally, you should eat dinner about two to three hours after your 3:30 p.m. afternoon snack. If you plan to exercise after work, fuel up with a later-afternoon snack around 4:30 p.m. Then you can exercise at 5:30 p.m. for an hour and eat dinner by 7/7:30 p.m. As mentioned above, don't worry about eating dinner too late. As long as you don't exceed your daily calories, what time you eat won't impact your weight.

Check out some examples of perfect dinners at POPSUGAR Fitness!

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I Didn't Let Cancer Stop Me From Getting to a Healthy Weight

 

The Lifestyle
After I gave birth to my son in April 2013, I weighed 155 pounds, and I just didn't feel like myself. I decided I needed to get back to my pre-baby weight and began slowly working out at the gym. Then, my whole world was turned upside down when I was diagnosed with breast cancer almost six months later.

I had to put weight loss on the back burner, but I started researching the healthiest way to eat so that my body could be at its best during the mastectomy and chemo treatments I needed. Even though my revamped eating habits didn't impact my weight, I felt ready to conquer the disease.

By my son's first birthday, I had finished chemo, recovered from my surgery, and was in full remission. At that moment, I decided it was time to take another shot at getting back to the weight I was when I got married five years earlier.

The Change
After telling my sister I wanted to lose weight, she introduced me to the doctor she worked for, Will Aguila, M.D., who had created an eating plan called The Baseball Diet. To be honest, I know nothing about baseball, so I was a little worried that I wouldn't understand what was going on. But I decided to give it a try anyways. For the diet, Aguila gives you a list of recipes to make for breakfast, lunch, snacks, and dinner. A typical breakfast was half of an avocado, an egg (cooked however you want), and a slice of whole-wheat toast. Lunch was usually a piece of fish with some greens, and dinner would include some kind of protein, veggies, and a carbohydrate. The "baseball" aspect of the  diet is that when you incorporate the healthy foods into your meals, you get to "move" around the bases. First base might be a serving or protein, second base could be a serving of veggies, and third base could servings of fruit or grains. Since I was already eating so healthy during my cancer treatments, it wasn't too difficult to transition into this diet. Plus, if I did slip up one day by having more carbs than I supposed to at one meal, I could subtract them from my next meal. And as it turns out, you don't need to know anything about baseball to do the diet. 

When I finally got clearance to go to the gym, I started doing circuit training three times a week, which I loved because it has a little bit of strength training and cardio. It felt great to start working out again.  

Nine weeks after setting out to lose weight, I had lost 20 pounds. Since then, I've gone on to lose five more pounds by continuing with the diet for lunch and dinner and subbing a protein shake in for breakfast. I now weigh 130 pounds. I'm so proud!

Eating healthy has really become a way of life for me—though I do sometimes have a cookie, cereal, or ice cream (I am human). If I treat myself, I know the next day I can just eat lighter to balance it out. My ultimate goal is to hit 120 pounds, the weight I was when I got married. And I'm well on my way!

The Reward
I love knowing that the lifestyle that I'm living now is going to help me be here longer for my son. When you go through something like cancer at a young age, your whole mindset changes and you just want to be alive. What I've learned by going through cancer and starting a weight-loss plan is that eating healthy can help me live a longer and more fulfilling life. 

Julie's Tips:
Make easy meals: Keeping my meals simple kept me from getting overwhelmed with cooking. That's great because when I get overwhelmed, I just want to give up.
Try to keep your stress levels down: Even though I was eating very healthy foods while going through cancer treatments, I think the stress of dealing with the disease kept me from sleeping and totally killed my metabolism. Stress made it so much harder to lose weight. I learned that if you don't take a step back and relax by having some "me time," your weight loss might not progress as much as it could.
Exercise however you can: Even when I couldn't go to the gym because of the surgery or chemo, I was walking. Staying active made it easier to get back into working out when I got the all-clear.

More from Women's Health:
How I Lost 30 Pounds—and Then Gained it All Back
5 Ways to Lose 5 Pounds—From the Guy Who Gets A-Listers in Shape
8 Ways to Mix Up Your Weight-Loss Routine When You Hit a Wall

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