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Modern diet science is much more charitable towards carbs than fads of old. New data assures us thatcarbohydrates areessential to a balanced dieteven when weight loss is an immediate objective.

But a new study published by Harvard researchers in the JAMA Internal Medicine Journal found that not all carbs are equal.

The study, which featured more than 35,000 Ameican adults aged 20 and older, found that the quality of a food group impacted longevity significantly more than the presence of a food group in a given regimen. Despite past studies, a low-fat diet isnt indicative of an effect, sustainable diet.

In this study, overall low-carbohydrate-diet and low-fat-diet scores were not associated with total mortality, researchers said. Unhealthy low-carbohydrate-diet and low-fat-diet scores were associated with higher total mortality, whereas healthy low-carbohydrate-diet and low-fat-diet scores were associated with lower total mortality.

These findings suggest that the associations of low-carbohydrate and low-fat diets with mortality may depend on the quality and food sources of macronutrients.

Since the weight loss market is such a lucrative industry and the medias obsession with diets, it has been argued by some that the market makes a point to blur the line between personal objectives and dietary guidelines. If someone needs to lose weight for health reasons or even for cosmetic purposes, there are healthyand expedient ways to do so.

While carbohydrates give us energy, if the energy isnt used after consumption then theyre stored in our muscles and liver for later. Eventually, if unused, the carbohydrates will turn into fat. Low-carb diets, if adhered to correctly, promote weight loss by limiting the number of carbs we need to use before they become stored as fat. This method works for about six months but fails to be a sustainable system in the long term.

Relying on meats for energy at the expense of carbs is linked toa higher risk for cancer and early death.Restricting carbohydrates is the quickest way to drop weight as long as you apply this restriction to a considered timeline.The Dietary Guidelines for Americas recommend that carbohydrates make up between 45% to 65% of your daily calories. Thats about225 grams for women and to 325 grams for men.

Unlike previous studies, the researchers not only took the number of carbs into account but also the source of carbs consumed. This prerequisite provided an important insight into the role balance plays into longevity and dietary guidelines. When accounting for the total number of person-years (297,768), 4,866 total deaths occurred. Researchers said low-carbohydrate-diet and low-fat-diet scores were not associated with total mortality, but a healthy low-carbohydrate diet and a healthy low-fat diet were associated with lower total mortality.

Our findings show clearly that the quality rather than the quantity of macronutrients in our diet has an important impact on our health, said Zhilei Shan, a postdoctoral researcher at Harvards Department of Nutrition, in a press release. The debate on the health consequences of low-fat or low-carbohydrate diets is largely moot unless the food sources of fats or carbohydrates are clearly defined.

The recommended carb intake can be obtained in three different ways: sugars, starches, and fibers. Each has its own set of health benefits. In addition, fruits, vegetables, milk, grains, seeds, and nuts are a good varied placed as well. When it comes to addressing mortality statistics, there are confounding factors to consider. Carbs, for instance, primarily provide our bodies with energy. If fibers are consumed in your daily carb intake, you lower your risk for cardiovascular disease and type-2 diabetes.

One recent study found that people who ate at least five fruits a day lived roughly three-years longer than those who didnt. Earlier this week, a new report about habitually consuming skim milk reversed the aging process by an average of four-and-a-half-years.

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This Harvard study might put the end to the carbohydrates war - Ladders

Adele's diet might get results, but you should think really think twice before committing to it.

The15-time Grammy award winning artist has been capturing hearts for years now with her incredible voice and heartbreaking lyrics. But lately, the buzz around Adele has had less to do with her talent, and more to do with her appearance.

Paparazzi shots of the 31-year-old on a Caribbean holiday (with Harry Styles and James Corden, no less) gave us our first look at just how much weight the singer has dropped in recent months.

Celebrity

Harry Styles Leaves Jaw-Dropping Tip While Holidaying With Adele

There's nowhere else in the world we would rather be than on a Caribbean beach with Adele, Harry Styles, and James Corden.

And now a Beverly Hills-based personal trainer and Pilates instructor has come forward to claim the transformation as her own.

Camilla Goodis, also known as the 'Brazilian Body Wizard', has taken to her own Instagram account as well as a number of talk shows to spruik her involvement in Adele's diet and exercise regimen.

According toGoodis, the British singer has been following the SIRT food diet -- a plan that promotes foods that activate proteins in the body called sirtuins, thought to influence the body's ability to burn fat and boost metabolism.

"She really changed her diet," Goodis told Extra. "There's no miracle exercise."

Adele and her team have not confirmed or denied Goodis' claims she was involved in the singer's physical transformation.

The most important thing to know about the SIRT food diet is that it restricts calories to 1000 per day. And according to Australian dietitian and nutritionist Susie Burrell, this is a "severe calorie restriction."

"The SIRT food diet doesnt have any scientific evidence, theres nothing specific about it other than it being a low-calorie diet,"the dietitian told 10 daily.

"Sure, it's full of anti-inflammatory foods and its quite healthy. But its not doing anything miraculous."

Looking at recent photos of Adele, the results speak for themselves. But Burrell warns that it's hardly a realistic lifestyle change for those looking to maintain long-term benefits.

"The thing about any reported celebrity diet is that we dont know the specifics," Susie said.

"We dont know that Adele didnt have a personal chef monitoring her, managing her, adjusting the diet according to training. Were only going off very limited information, so you cant extrapolate that to the average person."

Since coming forward as Adele's health and fitness confidant, Goodis has been slammed online for not only encouraging the 1000 calorie-per-day diets, but also potentially breaking her client's trust.

Fitness guru Alice Liveing basted Goodis' self-promotion on Twitter, calling out "so called celebrity trainers" for "riding the coat tails of a celebrity client" and betraying client confidentiality.

Susie Burrell believes it's important to make the distinction between trainers and those who areaccredited professionals in the health industry.

"A dietitian is an accredited professional. We have a code of ethics just like a medical doctor that we must follow," she explained.

"And we would never be able to breach client confidentiality in that way -- to the point where dietitians arent even allowed to give testimonials of their clients, even if that client gave permission. We are heavily regulated."

Adele is a notoriously private person, and the informational surrounding her diet and exercise routine is murky at best.

As an accredited dietitian, Susie Burrell believes there are more effective ways to achieve health and weight loss goals than the "severe"SIRT food diet.

"Anyone will lose weight on a thousand calories per day -- if they can stick to it. But its a very severe calorie restriction for the average person," she told 10 daily.

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"And in general, I think 1000 calories is very low. And most people will lose half a kilo to a kilo a week on a 1200-1400 [calorie intake], without that incredible degree of calorie restriction."

Adele is one extraordinary person, but perhaps we should all be aiming to replicate her talent or her sense of humour, rather than her reported diet.

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Aussie Nutritionist Calls Out Adele's Diet As 'Extreme' And 'Very Difficult' - 10 daily

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Phelan S, Phipps MG, Abrams B, Darroch F, Schaffner A, Wing RR. Randomized trial of a behavioral intervention to prevent excessive gestational weight gain: the fit for delivery study. Am J Clin Nutr. 2011;93(4):7729.

Sagedal LR, Sanda B, Overby NC, Bere E, Torstveit MK, Lohne-Seiler H, Hillesund ER, Pripp AH, Henriksen T, Vistad I. The effect of prenatal lifestyle intervention on weight retention 12 months postpartum: results of the Norwegian fit for delivery randomised controlled trial. BJOG. 2017;124(1):11121.

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Supporting women of childbearing age in the prevention and treatment of overweight and obesity: a scoping review of randomized control trials of...

For many of us, January is all about giving things up: Maybe were going to stop eating meat and embrace a plant-based diet. Or were ready to kick excess sugar to the curb after a holiday season awash in sweets. Or were committed to avoiding fast food.

Starting the year with noble goals for eating well is a modern rite of passage. But its just as common to ditch those grand plans within a few weeks.

This year, how can we do it right? If were pledging to make better food choices, which strategies can help us stick with them?

Start small

The consensus among experts is clear: Its tempting to begin with dramatic gestures, but the key to lasting change is setting goals that are small enough we wont scrap them by Valentines Day.

Manageable, measurable goals can create long-term change, says Leila Azarbad, associate professor of psychology at North Central College in Naperville. When people set lofty goals, they can get discouraged after a couple weeks.

Our self-efficacy, that belief in our own ability, tanks, she says. And thats a huge predictor: If you dont feel confident in your ability to make the change, youre going to discontinue trying.

Picture this, said Dana White, a sports dietitian and clinical associate professor at Quinnipiac University: You want to lose 20 pounds and you know that every afternoon you visit the office vending machine for a snack to boost your energy. So, begin packing a healthy afternoon snack not something punitive, but something healthier that youll enjoy and have that instead of a vending machine candy bar.

Its a measurable, specific change that wont be unpleasant. And if it eliminates 200 calories, that shift will make a difference over the coming weeks and months. Once that new behavior is in place, you can add another small but meaningful change.

The same thinking works if youre eliminating animal products: Rather than going cold turkey (cold tofu?), begin by replacing one dinner per week with a vegetarian meal. Plan it for a night when you wont be rushed and can make an appealing recipe, or budget for going out once a week to a vegetarian restaurant.

Then track that change for three weeks, said Anna Baker, assistant professor of psychology at Bucknell University, who researches the connection between behavioral factors such as self-management and health outcomes.

You hear that it takes 21 days to create habit. Theres debate about whether its 21 exactly, but you need a certain amount of time of continuing to do something before it becomes a habit, Baker said. Once you do kind of get used to that change and youre doing it regularly, then you can add in another thing.

If you make that one good shift for three weeks, congratulate yourself. Then maintain that behavior and add another small change, like drinking more water.

Its tempting to try making a half-dozen changes all at once, White says. But by focusing on individual, small, unhealthy behaviors and really identifying what the triggers are that lead to those behaviors, she says, people can have a tremendous amount of success without torturing themselves.

Be patient

If your goal is to lose 20 pounds, for example, it really will take four or five months and it should, said Alex Montoye, assistant professor of clinical exercise physiology at Alma College in Alma, Michigan.

Losing a pound a week is really the maximum sustainable weight loss, Montoye said. Much as it surprises people, 2 pounds a week is pretty extreme.

So aim to lose 5 pounds over the next six weeks through small behavioral shifts, and measure your behavior along the way. Apps and fitness trackers can help, as can a notebook where you list what youve eaten.

Researchers have found that we are notoriously bad at estimating how many calories were taking in, Azerbad said. We tend to underestimate what were eating, because we forget. When were cooking, we taste the pasta sauce a few times and those are calories. Or we walk past our colleagues desk and they had a jar of M&Ms and we took a few, but those add up. That can be the difference between you losing a pound a week and you not.

Dont be too hard on yourself

Accept that mistakes are a normal part of building a new habit. If you know an event is coming up where youll want to divert from your eating goals, accept that you may slip a bit then.

Aim for consistency, not perfection, said Baker. You have to plan in advance that youre going to screw up. Were not perfect.

Enlist friends

Lastly, tell everybody you know that youre doing this because social support is huge, Azerbad said.

If youre going out to eat and they know youre trying to change your diet, they can help choose a restaurant that will accommodate you, she said.

And the need to save face may keep you on track.

Once you put it out there on social media and you tell everybody that Im going to do this. Im going to lose 10 pounds by spring break, you feel that people are watching, Azerbad said. We dont want other people to see us fail.

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Make healthy food resolutions stick - The Herald-News

Extensive polygenic overlap was found between body mass index (BMI) and major psychiatric disorders, including schizophrenia, bipolar disorder, and major depressive disorder (MDD), according to a genome-wide association study (GWAS) results published in JAMA Psychiatry.

Shahram Bahrami, PhD, from the University of Oslo, Norway, and colleagues analyzed independent GWAS data (N=1,380,284) collected between August 2017 and May 2018 from individuals with schizophrenia (n=34,241), bipolar disorder (n=20,352), and MDD (135,458), as well as BMI data (n=795,640). The investigators used a conditional false discovery rate statistical approach to identify genetic loci shared between BMI and major psychiatric disorders, as well as FUMA, a web-based platform used to annotate and interpret GWAS results, to define the independent genomic loci.

The analyses revealed varied genetic correlation between BMI and major psychiatric disorders (schizophrenia: negative; r for genetic, 0.11; P =2.490910-10; bipolar disorder: nonsignificant; r for genetic, 0.06; P =.0103; MDD: positive; r for genetic, 0.12; P =6.704010-10). Initially, the researchers found 63 shared loci for BMI and schizophrenia, 17 for bipolar disorder, and 32 for MDD at conjunctional false discovery rate <0.01. Of the shared loci, 34% had risk alleles concordantly associated with BMI in schizophrenia, 52% in bipolar disorder and 57% in MDD at conjunctional false discovery rate <0.05.

The overlapping loci were involved in several pathways, including neurodevelopment, neurotransmitter and hormone signaling, and intracellular processes. However, loci with concordant and opposite association directions mostly pointed to different pathways. While most of the genetic variants in schizophrenia were related to weight loss, the genetic risk variants for MDD and bipolar disorder were primarily associated with weight gain.

The findings suggest that factors such as antipsychotic treatment, diet, or lifestyle may contribute to weight gain in patients with long-term disease. The researchers noted that the current findings of a mixture of association directions for the shared loci underscores the complexity of this genetic relationship and suggest that factors other than disease-specific genetics play a significant role in weight gain in [major psychiatric disorders], particularly in [schizophrenia].

They concluded, The findings have implications for the discovery of drugs with fewer adverse events and potential future individualized treatment to reduce weight gain.

Reference

Bahrami S, Steen NE, Shadrin A, et al. Shared genetic loci between body mass index and major psychiatric disorders: a genome-wide association study [published online January 8, 2020]. JAMA Psychiatry. doi:10.1001/jamapsychiatry.2019.4188

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Is There Genetic Overlap Between BMI and Major Psychiatric Disorders? - Psychiatry Advisor

Head and neckcancers and their treatment can cause painful and functionally significantacute and long-term oropharyngeal impairments, including oral mucositis andimpaired tongue function, swallowing and jaw opening (trismus, or lock jaw).1,2Acute radiation mucositis involves scarring of the mucosal lining of the mouth,throat, and gastrointestinal tract. Radiation-induced trismus (RIT) is a lateside effect of treatment that results from scarring and contraction of jawmuscles, resulting in a patients limited ability to open their mouths; onsettypically occurs between 9 and 12 months after radiotherapy is completed and overtime, both musculature and mandibular joints degenerate.2

Unfortunately,researchers have yet to identify a definitive preventive strategy or cure foreither condition. Treatment remains largely palliative, centering around painmanagement and avoiding malnutrition.

Oral mucositis (OM)is common in patients undergoing systemic chemotherapy, affecting up to 40% ofpatients, and is ubiquitous in patients undergoing head and neck external-beamradiotherapy.3 OM involves progressive and increasingly painfuldamage to the oral cavity, pharyngeal, nasopharyngeal, laryngeal, salivarygland and/or hypopharyngeal tissues.1 Worsening mucosal inflammationand, frequently, ulceration, often begin to appear after the first 10 Gy (1 to2 weeks, depending on fractionation schedule) of external-beam radiotherapy.1Tongue, palate and gum ulcerations can proliferate and merge by the time acumulative radiation dose of 30 Gy has been delivered to oropharyngeal targetvolumes (typically, week 3 of radiotherapy).1 Both OM and RITrepresent management challenges and appear to be related to one-another; acuteOM severity is believed to be associated with the risk of RIT.2

Both RIT and OM areprogressive and can degrade a patients and survivors nutritional status andquality of life. OM is a dose-limiting toxicity of both chemotherapy andradiotherapy and can lead to dose reductions and treatment interruptions, whichin turn can affect treatment efficacy.1 Symptoms include pain,dehydration, anorexia and weight loss, dysphagia, and infection risk.1Patients with RIT experience difficulty eating, drinking, speaking, andmaintaining oral hygiene (eg, tooth brushing), which can lead to malnutritionand social isolation.2 In contrast to RIT, which is a late adverseevent for many patients undergoing head and neck radiotherapy, OM can sometimesbegin to heal up to 4 weeks after radiotherapy is completed.1

Because of thetreatment challenges of OM and RIT, much research effort has focused onidentifying effective strategies for preventing these conditions and thepalliative management of symptoms (for example, morphine-based analgesia).1,3

Not surprisingly,the most effective prevention strategy for OM involves minimizing thenontarget, healthy oral tissues that are included in high-dose radiationfields.1

Oral hygiene mayalso be important.1,3 The Multinational Association of SupportiveCare in Cancer and International Society of Oral Oncology (MASCC/ISOO) havepromulgated clinical guidelines for preventing and managing OM that suggested,based on limited available evidence, flossing and tooth brushing withsoft-bristled toothbrushes, and mouth rinsing with saline or sodium bicarbonatewashes.1,3 In clinical practice, patients are usually advised toundergo dental corrections ahead of radiotherapy and to observe vigilant oralhygiene practices.1

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No Silver Bullet for Radiotherapy-Associated Oral Mucositis or Lock Jaw in Head and Neck Cancer - Oncology Nurse Advisor

Long, sweaty cardio sessions seem like the way to go if you want to lose weight. And while cardio plays a role in shedding body fat, strength training is also a crucial aspect of any workout routine that supports weight loss long-term.

When fat loss is your goal, compound exercises that target multiple muscles are a must.

Credit: Peathegee Inc/Tetra images/GettyImages

Not just any old strength training will do, though. For best weight-loss results, your strength training routine should focus mostly on compound exercises (ones that target multiple muscles).

Whether you're new to the weight room or spend your gym time doing biceps curl after biceps curl, here's everything you need to know about compound exercises and why they're an absolute must if you're strength training to lose body fat.

If you're not sold on strength training as a worthwhile weight-loss tactic, know this: "Strength training supports fat loss because muscle demands more blood flow and nutrients than fat," says Grayson Wickham, DPT, CSCS, founder of the mobility and flexibility platform Movement Vault.

This increased blood flow requires energy (think calories), so the more muscle you have, the more calories you burn every day, even when you're not exercising. In fact, "at rest, one pound of muscle burns three times as many calories as one pound of fat," says David Chesworth, CPT, director of fitness at Hilton Head Health.

Research published in the July/August 2012 issue of Current Sports Medicine Reports backs Chesworth up, finding that just 10 weeks of resistance training can increase resting metabolic rate by about seven percent. (Seven percent may not sound like much, but that 2012 research ultimately found that it correlated to almost four pounds of pure fat loss.)

To make strength training most effective for weight loss, your gym time should consist primarily of compound exercises.

"Compound exercises involve multiple joints and muscle groups," Wickham says. Take squats, for example. "In a squat, your hip, knee and ankle joints all move and your glutes, hamstrings, quads and calf muscles all work," Wickham says. Other popular compound exercises include:

The opposite of compound exercises are isolation exercises, in which you use primarily one joint and muscle group. Biceps curls, for example, involve just the elbow joint and biceps muscles.

Imagine the effort it takes to do a calf raise versus a weighted squat and you already know that compound exercises require more oomph to perform than isolation moves. But how exactly does that translate to greater fat-loss results? In a few ways.

When you perform exercises that involve multiple muscle groups and joints at once, you put greater strain on your nervous system, which has to coordinate your muscle activation and movement, and on your cardiovascular system, which has to deliver more blood to your working muscles, Chesworth says.

Because of this higher demand, compound exercises stimulate greater adaptations, meaning you get fitter faster. Another result of the high demand compound exercises put on your body? "You burn more calories," Wickham says.

Since you'll use more muscles and burn more calories doing a few sets of squats than a few sets of lateral raises, focusing your workouts on compound exercises means you'll get more bang for your buck in the gym, he says. More efficient workouts mean greater overall calorie burn and less time needed to do it.

In addition to burning more calories in the short-term, "compound exercises have also been shown to increase strength and muscle hypertrophy (aka muscle mass) quicker than isolation exercises," Wickham says.

In fact, one December 2017 Frontiers in Physiology study confirms that workouts focusing on compound exercises contribute to both greater gains in muscle strength and cardio fitness levels.

Remember what Chesworth said about muscle tissue burning more calories at rest than body fat? The more muscle you build with compound exercises, the more and more calories your body automatically burns through every day, Wickham says. Over time, this quicker metabolism makes a notable difference in your ability to shed body fat and keep it off.

Sold on the short- and long-term weight-loss benefits of compound exercises? Start by making time for at least two or three strength training sessions per week, says Chesworth.

From there, make sure your workouts focus on compound exercises. Specifically, deadlifts and squats often considered the holy grails of compound exercises have similarly epic impacts on the body, according to September 2019 research published in the Journal of Strength and Conditioning Research.

If you've got about an hour to spend on strength training, Wickham recommends focusing on one to three main compound moves. Start with three to four sets of six to 10 reps, resting for a minute or two between sets, to promote muscle growth.

Then you can sprinkle in a handful of isolation exercises. "You want to dedicate most of your energy to compound exercises and don't want to fatigue your muscles before performing them," Wickham says.

Once you've got your moves nailed down, just keep it consistent. "It takes roughly eight to 12 weeks to start achieving muscle adaptations and gains through resistance training," Chesworth says. Though you may not see changes in your waistline right away, your compound exercise efforts will pay off in the long run.

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The Benefits of Compound Exercises - LIVESTRONG.COM

Americans New Years resolutions often involve dieting not surprising as we rank #35 on the worlds healthiest nation list and can claim obesity as an epidemic.[1] Amongst the most Google searched diets in the last 2 years only one has remained consistently in the top 10: the Noom diet.[2] Its primary source of intrigue? Looking at weight loss from a mind-body perspective, examining food demons and managing stress in order to keep the weight off.[3] At present, theres another holistic approach, resurrected from its debut in 1995 that is gaining traction: Intuitive Eating. But whatever you dodont call it a diet.

Intuitive eating is proudly referred to as a non-diet approach to wellness. One that leans into both body and mind while following simple health-oriented rules: eat when hungry mindful of hunger on a 1 to 10 scale, respect fullness allowing brain and body to sync up before overeating, dont eat your feelings find non-food ways to address them, move exercise, make peace with your choices banishing guilt, and lastly, balance health and nourishment with indulgence to ensure elements of enjoyment and self-care in eating, not solely self-control.[4]

Whats most interesting about intuitive eating is that ittaps into consumer preference. The reality is that U.S. Consumers are significantly more likely to view health and wellness as feeling good about themselves (6 in 10) vs. simply consuming natural, wholesome foods (3 in 10).[5] This indicates that theres more joy in a healthy mindset than in healthy eating. Analysts attribute interest in mind-body approaches to eating as tapping into the growing frustrations many people have with dieting. Americans are sick of the shame and fear around food, and of failure in front of the near-insurmountable odds of long-term weight lossthe lifelong pressure to diet wears people down.[6]

We, as food and beverage marketers, can learn from this. While chasing Diet-X claims for the short-term opportunities they bring, have we missed a bigger and longer-term opportunity to boldly balance our portfolios and messaging with both healthful and indulgent, and uplift the diet-fatigued culture with permissionor even an invitation to know and listen to their own bodies and minds when making food choices?

[1] These Are The Worlds Healthiest Nations, Bloomberg, 2/24/19[2] U.S. News Ranks the 38 Best Diets of 2019, 2018[3] Does The Noom Diet Work?, mindbodygreen.com, 1/02/20[4] Why Some Healthy Eating Experts Say Intuitive Eating Is the Future of Nutrition, Well+Good, 12/19/19[5] Dimensions of Health & Wellness, Hartman Group, 2019[6] Intuitive Eating: The Diet That Tells You to Quit Dieting, The Atlantic, 2/22/19

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The Rise of Intuitive Eating - JT Mega

Editors note: This is the first of an ongoing weekly series focusing on the importance of buying local.

Making New Years resolutions losing weight, getting in shape, eating healthier is a time-honored tradition.

While lifestyle changes can be tackled at any time of the year, the New Year brings with it excitement and optimistic declarations of a fresh start.

But as many as 80% of people fail to keep their New Years resolutions.

Fitness experts from Washington Health System Wilfred R. Cameron Wellness Center and Indigo Yoga Loft who participate in the Be Local Network, comprised of locally owned businesses committed to the well-being of the community in which they operate shared advice about how to succeed with fitness goals.

First, make your health and wellness a priority.

You are just as important as anything else in your life. Taking care of yourself is not being selfish, its being responsible, said Jill Sansom, a yoga instructor and nutritional health coach who owns Indigo Yoga Loft on East Wheeling Street, Washington, as well as another location in Bridgeville.

Set realistic goals. And make them specific and achievable.

Dont just say, Im going to lose weight. Be specific about your health goals, said Emily Mahoney, a fitness instructor at Cameron. And remember, its not just about weight loss. Its about blood pressure and LDL, its good cholesterol levels and bad cholesterol levels. We can keep track of all of that at Cameron.

Many people find fulfillment in a consistent fitness routine, but dont hesitate to try different activities to keep exercise fun and interesting. Find an activity that works for you, or that you feel passionate about.

Mix it up. I tell people, dont do the treadmill every day. Lift weights, do yoga, take the swim classes, said Mahoney, noting a combination of cardio and weight activities is ideal for heart, muscle and bone health.

Work out with a group. Youre more likely to stay committed to a workout routine.

You need other people around you to encourage you and motivate you, and to hold you accountable, said Mahoney. Youre not going to make excuses and youre more likely to show up.

Make changes through addition, not subtraction.

Commit to drinking more water, adding more whole foods, making sure you get more sleep, said Sansom.

Be intentional, and remember that little actions can have big results.

Things like parking the car farther away from the store make a difference, said Sansom.

Use a watch or a device that helps you track your activities and results.

Get moving, because exercise releases dopamine and it makes you happy, Mahoney said.

I see it, where people come into my indoor cycling class in a lousy mood, but after a while, theyre laughing, theyre in a good mood. Its all good stuff, she said.

Be kind to yourself.

In our yoga practice, we suggest removing judgment and the harsh feelings that come with that, and offering yourself more kindness and patience. Stop. Take a breath. Build in a pause, said Sansom. Wherever youre at is perfect. You can start wherever you are. Remember, you want to have functional movement so you can get on the floor and play with your grandkids, or tie your shoes, or reach a container on the shelf.

Consider tracking progress in a journal. Sansom suggests keeping a gratitude journal every morning, write down five things youre thankful for.

Find a fitness coach to help you reach your goals and to support your health journey.

Dont expect immediate results.

There are no quick fixes, advised Mahoney. Everybody thinks its going to be a quick fix, but its long-term.

Those interested in joining the Be Local Network can contact Chris Slota at 724-225-1326 or by email at chris@belocal.net. Be Local discount cards are available at the Observer-Reporter and Almanac office, 122 S. Main St., Washington.

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Be Local: Get healthy in the new year - Observer-Reporter

Published: February, 2020

It's February, and many people are still clinging to their New Year's resolutions, which for many includes some sort of weight-loss goal. However, while extra pounds often come off, evidence shows they rarely stay off. Among overweight or obese people who are able to lose 10% of their body weight, just one in six is able to maintain the weight loss for at least a year.

Experts say it's not surprising that weight loss rarely sticks, considering what they now know about how the body works. "Most people believe that obesity is caused by overeating, while we now recognize that the main driver of obesity is one or more disruptions in the body's normal regulation of the amount of fat we maintain," says Dr. Lee Kaplan, an associate professor of medicine at Harvard Medical School and director of the Obesity, Metabolism, and Nutrition Institute at Massachusetts General Hospital.

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Tips to keep lost weight off in the New Year - Harvard Health

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