Soup and Weight-loss, Strength-training, and Herbal Tea
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Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: I have heard soup at meals is helpful for weight loss. Would ?drinkable? soups on the run offer the same help?
A: We really don?t know. Although studies show that soup helps people feel full and limit their eating, scientists aren?t really sure how this works. Some research suggests that the effect is a physical response to the volume and perhaps composition of the soup. In that case, drinking soup on the run could help hold off hunger and control eating, at least if the portion was large enough. Portion does seem to be key; a small volume of soup concentrated in calories does not have the same effect as getting the same calories in a larger, less-concentrated soup. Other research suggests that the sensory stimulation of soup in the mouth, and even the psychological impact of feeling that you?ve had ?food,? may also play a role in soup?s filling effects. If so, then gulping soup on the run without paying attention to it or thinking of it as a beverage may limit its effects. See how soup works for you. But if you eat a cup of soup as a meal make sure it is a healthful soup that includes the needed vegetables, whole grains and protein. Studies show that when we slight ourselves of nutrients at meals we tend to more than make up for any calories saved by overeating later. Besides, the object of eating is not just to feel full. If your soup does not contain nutrients that your body needs, you won?t really come out ahead.
Q: How many calories does strength-training exercise burn?
A: Studies show that general strength training resistance exercises using free weights, Nautilus-type resistance equipment or elastic bands done with light or moderate effort generally burns about 50 to 150 calories in 20 minutes. Athletes engaged in power lifting or vigorous strength training usually burn twice that amount. But strength training has a double impact on weight control. Over time, strength training builds more muscle, which increases the calories you burn all day. Research at Tufts University found that 56 to 80-year-old men and women who strength trained at a moderate level three times a week for 12 weeks increased their resting metabolic rate by about 6.8 percent. This agrees with other studies showing an increase of 80 to 130 calories burned each day in addition to what is lost during the exercise itself. Regardless of whether someone is trying to lose weight or simply stay healthy, strength training two or three times a week is highly recommended in addition to daily aerobic activity like walking or swimming.
Q: Will switching from regular to herbal tea before bedtime help me sleep better?
A: Caffeine can circulate throughout the body for five to seven hours. People sensitive to its stimulant power should avoid it past late afternoon to more easily fall asleep at night. Both green and black (?regular?) teas are available in decaffeinated versions. Most herbal teas are caffeine-free, but not all. Check the list of ingredients; herbal teas may contain caffeine-like stimulants, such as guarana and yerba mate. Beverages labeled as ?energy? and ?dieter?s? teas are especially likely to contain stimulants, but check the ingredients of all your herbal teas if you are having trouble sleeping.
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