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People are always asking about weight loss - wanting a quick fix. I hear of so many fad diets and often wonder why someone would want to make it much harder than it needs to be.

Weight loss and maintenance (to me) seems to be common sense. Eat less and exercise more. I can't imagine cutting any one food out of my diet to achieve weight loss. It seems so much simpler to enjoy the food I love rather than omit it and miss it. While eating less and exercising more may be difficult for some, I find that having a routine keeps me on task.

Some tips to help get you on track with a healthy eating plan are:

Don't buy junk food: It's important to keep your pantry and refrigerator clear of tempting foods. Shop the outside aisles and shop alone. Shopping with family members may result in buying things you don't need or don't fit your meal plan. Never shop while hungry. I did this once and ended up donating a bunch of processed food that I never should have bought in the first place.

Food prep each week: I hear people say their produce goes bad too fast. Try to wash and cut up your fruit and vegetables right away so that it's easy to prepare. This should result in less waste and promote healthier meals throughout the week.

Limit going out to eat to special occasions: No matter what you order, it's going to have more calories, fat and sodium than foods you prepare at home. You may also be tempted to order something that you wouldn't normally prepare at home because it's not healthy.

Avoid the break room: Pack your lunch and try to avoid looking at what's in the break room. Too often, there's cake or other foods that may ruin your day. If you eat that donut, get back on track with your next meal.

Feed your kids healthier foods: Use your kids as motivation. The healthier you feed them, the healthier you will eat. Setting good examples for them is important. If you eat the vegetables, they will learn by your example.

Fill up on vegetables: If you've food prepped each week, you shouldn't have a barrier to having vegetables with each lunch and supper. Whether it be a salad that you throw together or vegetables that you steam, saute or grill. Filling half your plate with vegetables is a sure way to fill up on something healthier.

As always, drink water. Drink water with all meals and between meals to increase your feeling of fullness.

Weight loss doesn't require a strict eating plan. Cutting back on what you're currently eating should help with weight loss. It may take longer than following a strict fad diet, which ultimately leads to weight re-gain, but it can illicit healthier habits that can promote long-term weight loss.

Christie Mayer is a licensed renal dietitian with Davita Dialysis Center of Victoria.

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Healthier habits may promote long-term weight loss - Victoria Advocate

Losing weight requires hard work and determination. Oftentimes, men and women hoping to lose weight must commit to healthier lifestyles than the ones theyve grown accustomed to. That can be a big adjustment, and its important that men and women about to embark on their weight loss journeys recognize that keeping lost weight off can sometimes be as challenging as losing the weight.

Some people are inspired to lose weight before their weddings, while others may want to shed some pounds before beach season. While theres no wrong reason for people who are overweight or obese to lose weight, people who tie their weight loss efforts to something as temporary as beach season may overlook the long-term benefits of maintaining healthy weights, unknowingly increasing their risk of putting weight back on after reaching their short-term goals.

According to the Harvard T.H. Chan School of Public Health, maintaining a healthy weight lowers a persons risk of heart disease, stroke, diabetes, high blood pressure, and various cancers. Maintaining weight loss can be an uphill battle, but men and women can employ various strategies to ensure the weight they lose stays lost for years to come.

Continue your weigh-ins

Weigh-ins may seem like the enemy as men and women make their initial efforts toward losing weight. However, weigh-ins gradually become something to look forward to as pounds start to drop off. Routinely weigh yourself even after reaching your weight loss goals, as the scale can be just as motivational for people trying to maintain healthy weights as it is for people trying to lose weight.

Stick to your diet

When trying to lose weight, adults often combine diet and exercise. Thats a great weight loss strategy, and its also a great way to maintain a healthy weight. Recognize that weight wont stay off if you exercise but dont eat right. Rather, maintaining a healthy weight over the long haul requires both a healthy diet and regular exercise.

Eat slowly

While it might not work for everyone, eating slowly has been linked to lower calorie consumption. A study from researchers at Texas Christian University found that participants who were instructed to take small bites, chew thoroughly and pause and put their spoons down between bites consumed, on average, 88 fewer calories per meal than participants who were told to take large bites, chew quickly and continue eating without putting their spoons down. Study participants who were overweight, however, ate just 58 fewer calories on average.

Document your efforts

Whether its in a journal, on a blog or by emailing a loved one, documenting your efforts to maintain a healthy weight may provide the motivation you need to stay on course.

Maintaining a healthy weight after substantial weight loss is a challenge that men and women can overcome by staying as vigilant in their efforts to keep weight off as they were while working to lose weight.

Metro Creative

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Four strategies for keeping weight off once it's gone - The Reflector

Denver, CO, Aug. 23, 2017 (GLOBE NEWSWIRE) -- The Paleo Diet or eating like a caveman is supported by premise that consuming the same food our ancestors did will result in leaner and healthier bodies. Paleo dieting requires high amounts of healthy proteins: fatty fish, nuts, seeds, leafy greens, and good fats. No processed foods are allowed along with the removal of potatoes, dairy, added sugars and sodium. Paleo dieters must also remove dairy, potatoes, sodium and sugar from the diet. Many are deriving benefits from eating paleo including lowered blood pressure, regulated insulin levels and inflammation reduction.

Dr. Nishant Rao medical director of the doctor-supervised medical weight loss program, Diet Doc recommends the paleo diet and utilizes it as part of Diet Docs customized diet plans. The blueprint for eating from the paleo diet is excellent, Diet Doc recommends foods from the same groups and also suggests eliminating obvious unhealthy processed foods from our diets. However, Dr. Rao wants consumers who are interested in paleo to keep a few things in mind. The Paleo Diet in many ways has changed over the last five years as research has shown that there really is no one paleo diet because our ancestors ate dramatically different diets depending on the specific region in which they were located. Regardless of region, the paleo diet essentially eliminates food that did not exist during ancestral times. Doctors of Diet Doc collectively state, Instead of eating processed foods or simple sugars and carbs, vegetable starch, animal protein and fibrous vegetables are preferred.

As great as this sounds, Diet Docs medical team with each of their patients to develop individualized weight loss program specifically made to address each unique body composition. Dr. Rao believes that the paleo diet may not address these needs in a satisfactory way that produces fast weight loss benefits. The Paleo Diet is however extremely vague in terms of how much of each macronutrient people should consume and part of that reason is the variety in the historical record. What people can take from the paleo diet is to eliminate their dependency on modern food products, but when it comes to efficient weight loss, Dr. Rao emphasizes that the best route is to build diets and determine macronutrient needs based on body metrics and activity level which is universal regardless of ancestry or diet philosophy.

Interested in what Diet Docs doctor-supervised weight loss program can do for you? Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com/how-diet-doc-programs-works/ to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

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Diet Doc's Physician Team Assesses the Recent Changes in the Paleo Diet - GlobeNewswire (press release)

Back to Browse Journals Neuropsychiatric Disease and Treatment Volume 13

Madhubhashinee Dayabandara, Raveen Hanwella, Suhashini Ratnatunga, Sudarshi Seneviratne, Chathurie Suraweera, Varuni A de Silva

Department of Psychiatry, Faculty of Medicine, University of Colombo, Colombo, Sri Lanka

Abstract: Antipsychotic-induced weight gain is a major management problem for clinicians. It has been shown that weight gain and obesity lead to increased cardiovascular and cerebrovascular morbidity and mortality, reduced quality of life and poor drug compliance. This narrative review discusses the propensity of various antipsychotics to cause weight gain, the pharmacologic and nonpharmacologic interventions available to counteract this effect and its impact on adherence. Most antipsychotics cause weight gain. The risk appears to be highest with olanzapine and clozapine. Weight increases rapidly in the initial period after starting antipsychotics. Patients continue to gain weight in the long term. Children appear to be particularly vulnerable to antipsychotic-induced weight gain. Tailoring antipsychotics according to the needs of the individual and close monitoring of weight and other metabolic parameters are the best preventive strategies at the outset. Switching to an agent with lesser tendency to cause weight gain is an option, but carries the risk of relapse of the illness. Nonpharmacologic interventions of dietary counseling, exercise programs and cognitive and behavioral strategies appear to be equally effective in individual and group therapy formats. Both nonpharmacologic prevention and intervention strategies have shown modest effects on weight. Multiple compounds have been investigated as add-on medications to cause weight loss. Metformin has the best evidence in this respect. Burden of side effects needs to be considered when prescribing weight loss medications. There is no strong evidence to recommend routine prescription of add-on medication for weight reduction. Heterogeneity of study methodologies and other confounders such as lifestyle, genetic and illness factors make interpretation of data difficult.

Keywords: antipsychotics, weight gain, weight-reducing agents, metabolic, treatment adherence

This work is published and licensed by Dove Medical Press Limited. The full terms of this license are available at https://www.dovepress.com/terms.php and incorporate the Creative Commons Attribution - Non Commercial (unported, v3.0) License.By accessing the work you hereby accept the Terms. Non-commercial uses of the work are permitted without any further permission from Dove Medical Press Limited, provided the work is properly attributed. For permission for commercial use of this work, please see paragraphs 4.2 and 5 of our Terms.

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Antipsychotic-associated weight gain: management strategies and impact on treatment adherence - Dove Medical Press

Explicit weight bias is well documented, as are its damaging effects on people who struggle with their weight. Yet, implicit bias can also result in discrimination and socially undesirable behavior that negatively affect people who are seriously overweight.

Weight bias is widespread in society, occurring in employment, education, the media, health care and even in relationships with family members, parents and teachers, according to Dr. Scott Kahan, director of the National Center for Weight and Wellness in Washington, D.C.

Obesity has been called the last socially acceptable form of prejudice, and persons with obesity are considered acceptable targets of stigma, Dr. Kahan wrote in a 2015 blog post. He said that weight bias occurs even in people who are otherwise fair-minded and nonjudgmental even in obesity specialists, who may not realize that it predisposes to unhealthier behaviors and more weight gain.

Whether explicit or implicit, weight-based bias can be counterproductive, impairing the ability of overweight people to lose weight and keep it off. Studies by Rebecca M. Puhl and colleagues at the University of Connecticut Rudd Center for Food Policy and Obesity, among others, have found that overweight and obese people who experience weight-based bias and who manage to lose weight are less able to maintain their weight loss.

Stigmatization is associated with more frequent binge eating and other maladaptive eating patterns, Dr. Puhl reported in a comprehensive review of the subject in the American Journal of Public Health. In a study of more than 2,400 overweight and obese women who belonged to a weight loss support organization, she wrote, 79 percent reported coping with weight stigma on multiple occasions by eating more food, and 75 percent reported coping by refusing to diet.

Furthermore, experiencing weight stigma can result in a poor self-image, depression and stress that in turn increase the risk of poor eating habits and difficulty losing weight and keeping it off. People can internalize weight stigma, blaming themselves for their excess weight and the social discrimination they experience.

Even people who simply think theyre overweight regardless of what they weigh may be at increased risk for weight gain and eating more in response to social threats, Dr. Puhl wrote. Three long-term studies involving more than 14,000 adults in the United States and Britain showed that adults who thought of themselves as overweight were more likely to gain weight over time, regardless of what they originally weighed and whether their self-perception of being overweight was accurate.

When weight stigma is internalized, it significantly diminishes a persons chances of maintaining weight loss over the long term, Dr. Puhl and colleagues confirmed in an online survey of 2,702 American adults.

A study by Robert A. Carels and colleagues at Bowling Green State University of 46 overweight and obese adults enrolled in a behavioral weight loss program found that both explicit and implicit weight stigmatization was linked to greater caloric intake, less exercise and energy expenditure, less weight loss and a greater likelihood of dropping out of the program.

There are very visible people in society making comments about peoples physical appearance in very inappropriate ways, Dr. Puhl noted in an interview. Where are the voices saying that this is not acceptable? That silence communicates this is socially acceptable.

Three states New York, Maine and New Hampshire have passed laws prohibiting discrimination against people based on their weight, Dr. Puhl said. And Congress has amended the Americans with Disabilities Act to protect those with severe obesity against discrimination in employment (although many people who are discriminated against because of their weight are not covered by this law).

There has also been a growing movement to improve affordable access to healthy foods in communities considered food deserts where obesity is often rampant.

Still, being overweight is one of the most, if not the most, common reason children are bullied, a problem sorely in need of intervention and prevention both in schools and organizations to head off self-image problems and eating disorders that result in lifelong weight struggles, Dr. Puhl said.

While the ideal solution to weight bias ultimately depends on education of both lay people and health professionals, people currently struggling with weight problems cant wait for a society-wide reformation that may help to absolve them of personal responsibility for their weight.

With extreme thinness being so prevalent in the media, Dr. Puhl said, its hard to change societal attitudes.

To compete with all the well-funded messages from the diet and fashion industries, she recommends making a concerted effort at self-acceptance and engaging in positive self-talk that challenges stereotypes to help people with weight issues recognize that what really matters to self-worth is character, intelligence, ambition, effort and contributions to society.

We all need to move away from the current appearance-focused culture and recognize that other things matter more than what a person looks like, she said.

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Fat Bias Starts Early and Takes a Serious Toll - New York Times

Cyrus Moulton Telegram & Gazette Staff @MoultonCyrus

WORCESTER - For Blake Kadra, arthritis had caused him to stop playing sports, rendered walking and yard work painful, and made him a candidate for total knee replacement surgery.

But before the surgery, doctors recommended Mr. Kadra lose 20 pounds to see if it would alleviate the pain.

Its hard to do when you cant move, Mr. Kadra, 60, said of losing weight.

Its a dilemma shared by many candidates for hip and knee replacements. Doctors recommend losing extra weight prior to surgery to decrease risks from infection and to see if it will ease pain. But weight loss is difficult when exercising hurts.

But if you think you must lose those extra pounds before a knee or hip replacement, think again, as researchers with UMass Medical School found long-term relief from joint replacement surgery was almost the same in obese and non-obese patients.

The conventional wisdom is that the lower your body weight, the lower your body mass index, the better you will do in joint replacements, and there has been an increasing push to say that if you are obese you should not have joint replacement - either knee or hip replacement, Dr. David C. Ayers, chairman of orthopedics and chairman and professor of orthopedics and physical rehabilitation at UMass Medical School, said Thursday.

Dr. Ayers is the co-author of a study reporting the findings published last month in the Journal of Bone and Joint Surgery.

What this study shows is that people who are overweight and are obese get the same type of pain relief and improved function that non-obese patients do, he said.

Approximately 7 million Americans were living with a hip or a knee replacement as of 2010, and approximately 1 million joint replacement surgeries are done each year, according to the Mayo Clinic.

The surgeries are becoming more common and the patients getting younger. In fact, hip and knee replacements combined now represent the highest volume surgery in the United States, according to Dr. Patricia Franklin, professor of orthopedics and physical rehabilitation at UMass Medical School and a co-author of the study.

But prior research has documented that obesity is associated with an increased likelihood of infection following joint replacement surgery. And most total joint replacement surgical patients are obese, Dr. Franklin said.

Weight loss through diet and exercise is thus regularly prescribed for the overweight in advance of total joint replacement surgery.

But while surgeons and patients have been well aware of the risks of joint replacement surgery for the obese, Dr. Franklin said there was a gap in the literature of the potential benefits of the surgery for those who are overweight.

So, researchers at UMass Medical School collected data on preoperative and six-month postoperative function, joint pain, and body mass index from a national sample of 2,040 people who had total hip replacement and 2,964 people who had undergone total knee replacement between May 2011 and March 2013. Preoperative and postoperative function and pain were evaluated according to body mass index status - defined as under or of normal weight, overweight, obese, severely obese, or morbidly obese.

Patients across BMI levels who underwent knee or hip replacement surgery reported virtually the same pain relief and improved function as normal-weight joint replacement patients six months after surgery.

Total knee and hip replacement can be fairly uniformly successful in improving quality of life, Dr. Franklin said. That does not diminish the need to minimize risks but its affirming to be able to communicate that patients across body mass index status are reporting significant quality of life gains.

Dr. Franklin said that to minimize risk of infection, doctors will continue to recommend weight loss for overweight and obese patients in anticipation of total joint replacement surgery. But she said the study should help patients and their doctors make a more informed decision about whether, and when, to undergo total joint replacement.

I think patients are finding the information useful because they have a full picture of the benefits and risks, Dr. Franklin said. Theres two goals - one is minimize my risk and one is to maximize my benefits - and now we have the data to counsel you on both.

As for Mr. Kadra, he has had both of his hips replaced since 2012 and is currently recovering from the knee replacement.

I would stress that anybody try to lose weight before the surgeries, Mr. Kadra said. However, Im still successful with my surgeries anyway, in spite of my weight.

The 5-foot, 11-inch Hopkinton resident is still working on losing another 20 to 30 pounds to get back to a more manageable 225 pounds, but he is confident that will come.

I can do it now, Mr. Kadra said. Im not hurting.

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UMass researchers find weight loss not necessary before joint replacement - Worcester Telegram

How much of your weight depends on your genes?

Genes are probably a significant contributor to your obesity if you have most or all of the following characteristics:

You have been overweight for much of your life.

One or both of your parents or several other blood relatives are significantly overweight. If both of your parents have obesity, your likelihood of developing obesity is as high as 80%.

You can't lose weight even when you increase your physical activity and stick to a low-calorie diet for many months.

Genes are probably a lower contributor for you if you have most or all of the following characteristics:

You are strongly influenced by the availability of food.

You are moderately overweight, but you can lose weight when you follow a reasonable diet and exercise program.

You regain lost weight during the holiday season, after changing your eating or exercise habits, or at times when you experience psychological or social problems.

These circumstances suggest that you have a genetic predisposition to be heavy, but it's not so great that you can't overcome it with some effort.

At the other end of the spectrum, you can assume that your genetic predisposition to obesity is modest if your weight is normal and doesn't increase even when you regularly indulge in high-calorie foods and rarely exercise.

Weight loss is about the journey, not the destination.

Too many people seem to want to shed pounds as quickly as possible without really trying to change their eating and lifestyle behaviors for the long term; they figure they'll deal with the weight maintenance later on. When people say they are 'going on' a diet, it implies thatat some pointthey'll be 'going off' their diet.

Weight Loss Tips for consideration:

Not all calories are created equal:

Calories are not just calories. There are foods that will nourish the body, preserve and protect lean muscle mass, and foster a healthy metabolismsuch as lean proteins, fresh produce, and whole grains. And there are foods that will contribute calories but very little else nutritionallysuch as refined grains, processed foods, and added sugars. Having a calorie limit is a good idea, but it's critical to meet that goal with as many healthy choices as possible.

Get your thyroid checked:

If you're having a hard time losing weight, get a proper thyroid assessment. Most people need a test that goes above the standard medical thyroid profile. A standard thyroid test reads as 'normal' in 80 percent of overweight individuals, which is incorrect. A proper thyroid assessment includes checking eight different parameters of thyroid function and comparing them to optimal, not normal, values. Evaluated this way, over 80 percent of overweight individuals will actually be properly identified as being hypothyroid. This is a key contributor to overweight.

Alcohol literally prevents weight loss:

Alcohol is not only empty calories but also has a huge effect on the weight loss process. It can interrupt and inhibit fat metabolism, making it harder to lose weight. Alcoholic drinks also contain a lot of added calories and carbs that will make it harder to lose weight even when you're reducing your caloric intake. At the very least, order something you sip slowly, such as wine, rather than something you may drink larger amounts of such as beer.

Sleep is the missing link in weight loss:

Refer to sleep as the third pillar of weight loss. Getting less than 7 to 9 hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin. Lack of sleep also interferes with impulse control, making it less likely that you will stick to healthy food choices and portion sizes the following day. Getting less sleep than needed also heightens cortisol, which prompts the body to overeat to refuel after fighting off a stressor.

Diet is more important than exercise:

You cannot outrun a bad diet. So many clients think because they sweat it out in the gym they can eat whatever they want. While fitness is essential for heart health and functionality, it is important to note that 80 percent of weight loss is diet.

Get your hormone levels checked:

If you're trying everything and still not losing weight, I always recommend digging deeper into hormones. Imbalances in cortisol, thyroid and other stress hormones may be blocking success. Diet and exercise are often not enough.

Keep a food journal:

The value of keeping really accurate food diaries. I encourage my patients to not only keep a diary, but to also write down ahead of time what they plan to eat and when they plan to exercise. This encourages them to stick to the plan. It also encourage people to use the diary as a tool to record their hunger level before and after eating, as well as their mood. The feedback from a well-kept food diary is invaluable. People learn if they are eating for emotional reasons rather than hunger, and they can also see how often they eat until they are more than comfortably full.

Allergy meds can cause weight gain:

Some common over-the-counter medications can hurt weight loss. People trying to lose weight should use antihistamines sparingly. Try spot-treating the symptoms instead. If you have nasal symptoms, consider only nasal sprays rather than a pill.' (If you have allergies, make sure you know the truth about the common allergy.

Eat too fast:

People need to slow down when they eat. Most people eat too fast and when we eat too fast, they overeat. By simply slowing down the mealtry putting your utensil down between bites, or eating with your non-dominant handyour stomach and brain will have time to connect. When you slow down your eating, you will be able to eat less food and feel full faster.

Sugar is the worst:

The main ingredient you need to watch out for is sugar. Remember that sugar wears lots of disguisesthere are more than 61 names for sugar on food packaging these days. Some common monikers include evaporated cane juice, fructose, high fructose corn syrup, corn syrup, sucrose, dextrose, maltodextrin, and more. Sugar, particularly hidden sugar, is responsible for weight gain and health issues in most people.

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Steps to fight obesity - KRIS Corpus Christi News

Wanted to touch base with you today about what is the best training method to drop body weight and body fat. Here is the thing most people who are trying to shed body-fat are focused on one thing: HOW FAST CAN I GET THIS OFF. We all look for the magic pill or the next, newest way to burn it off while we sit and watch TV. Lets be honest, and lets be real, there are no shortcuts to getting fit and healthy, but some strategies are faster than others.

Both weightlifting and cardiovascular exercise burn calories because we are moving and causing the body to adapt. The results of how many calories we burn per session varies from person to person for a number of reasons. How intense was the training, what exercises did you do, your body make up and size, etc. When you can, in the perfect world, it would be super to do both weightlifting and cardio, but again, the way you incorporate each part in your routine depends on your goals, intensity and time.

CARDIO

Cardio (think treadmill, biking, sprints, swimming) burns a lot of calories during the cardio workout. You will burn more calories during a cardio session than in a lifting session that lasts for the same amount of time. The longer you work out, the more calories you burn.

And since you need to burn about 3500 calories to shed a pound of body-fat (we all know if you follow us here that a calorie isnt always a calorie, but well stay with that for now!), if you do long and intense cardio sessions without putting all those calories back, you could reach your goals faster. That means you would have to do plenty of long and intense cardio sessions and count your calories all the time.

Cardio has many benefits. It supports ATP (energy for the body) production, helps reduce your cortisol levels (stress hormone), aids in better sleep and recovery and elevates your heart rate. During cardio sessions, your metabolic activity increases and fat cells melt away.

LIFTING

After a cardio session, your metabolic increase lasts from 30 to 60 minutes. (think of turning off the thermostat it can heat up the house even after you turn it off, temperature stays up for awhile!). With weightlifting, your metabolic increase can last up to 48 hours. Even more wonderful is that long-term weight training promotes a long-term metabolic increase (turn that thermostat up and think about how great it would be if the temperature stayed at that range for a few days! Good-bye energy bill).

Weight training will help you build up more lean muscle mass, lean muscle mass burns more calories at rest, and that turns you into a calorie burning machine. The more muscle mass you have, the more calories you will burn after you work out.

Another thing that makes lifting preferable to cardio is that it allows you to reshape and tone your body. While cardio is great for melting fat cells and helps you lose weight, lifting helps you melt body-fat while building the form and size of your muscles. We like to use the term BODY SCULPTING.

So if you want a more attractive and defined physique, weightlifting wins over cardio this time. REMEMBER: Not everyone who trains with weights will bulk up, especially women and men who have low testosterone levels. So looking big as soon as you pick up a weight is a misconception.

While cardio promotes the production of happy hormones and reduces stress hormone levels, weight training promotes an anabolic state that helps with muscle mass gains. So, if you want to tone and shape your body, lifting will help you achieve that.

BURN MORE CALORIES WITH WEIGHT TRAINING

Now we know that cardio burns more calories during the workout, and that lifting while it does burn a lot of calories during training, it keeps your bodys furnace up for a maximum of 48 hours.

Compound movements will help you burn more calories than isolation exercises. Think squats, deadlifts and kettlebell exercises instead of machines, dumbbell curls and leg extension machines. The exercises that use multiple joints and use different muscles will help you recruit more muscles and increase calorie burns. High-intensity interval training (HIIT) includes both strength movements and cardio, so this is the best way to maximize your caloric burn. Thats what we incorporate into bootcamps; strength moves and exercises that can get the heart rate up, get you breathing hard and heavy and also work the muscles to shape and tone.

Bootcamp type training will help you build lean muscle and improve your cardiovascular system. However, HIIT workouts shouldnt be performed to failure, so dont overdo it. HIIT sessions help develop a strong muscle-mind connection and proprioception, for faster and better results.

For some examples of three of our favorite Compound Movements, go to http://www.coachrozy.com and check out three that you can implement into your next workout to see the benefit of doing both resistance training and cardio in one package.

IN WRAPPING IT UP

Remember, whether it is cardio or weightlifting (or both), you still need to watch your caloric intake in order to shed the unwanted body-fat. If you train hard, but continue to eat above your recommended calorie intake, your results will take a lot of time to show up. As we always say YOU CANT OUT TRAIN A BAD DIET!

Weightlifting is ultimately a better long-term strategy to achieve your fat-loss goals, but cardio has its benefits that you shouldnt neglect. Full-body workouts, like those in a bootcamp, are a great way to help you build strength and shed unwanted body-fat.

Go to coachrozy.com for our three favorite compound exercises and check out a free program we have for a full body-workout designed for fat-loss! Try it yourself and youll see excellent results in no time!

*Mark Coach Rozy Roozen, M.Ed, CSCS,*D, NSCA-CPT, F-TSAC, FNSCA is the owner/director of Coach Rozy Performance - Powered by AVERA Sports. He can be reached at 817-219-2811 - emailed at rozyroozen@gmail.com for go to http://www.coachrozy.com for more information on this article or programs that he offers.

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Lifting Vs. Cardio: The Fastest Way To Shed Body-Fat - Yankton Daily Press

Reuters Health - Doctors are doing fewer weight-loss procedures to implant adjustable bands around the stomach and more operations to remove the devices or alter them, a U.S. study suggests.

Researchers focused on a type of weight-loss surgery known as laparoscopic adjustable gastric banding, a minimally invasive procedure that involves placing an inflatable belt around the upper portion of the stomach that reduces the amount of food it can hold. People are advised to eat portions about the size of a shot glass post-surgery.

Nationwide, a total of 28,202 patients underwent procedures to implant laparoscopic adjustable gastric bands (LAGB) from 2007 to 2015, the study found. Over that same period, 12,157 people had gastric bands removed, or explanted.

Starting in 2013, though, surgeons did more procedures to take bands out than to put them in, the study team reports in the Journal of the American College of Surgeons.

A newer alternative in weight-loss surgery known as a laparoscopic sleeve gastrectomy that appears to be safer and more effective may be driving this trend, said senior study author Dr. Ninh Nguyen, chief of the division of gastrointestinal and bariatric surgery at the University of California, Irvine School of Medicine.

Compared to the adjustable gastric banding, the laparoscopic sleeve gastrectomy is associated with improved weight loss and lower incidence of late complications, Nguyen said by email. The late complication rate requiring revision (procedures) after sleeve gastrectomy is one-fourth that of gastric banding.

More than half of weight-loss procedures done today use the sleeve gastrectomy, which reduces the stomach to the size of a banana, according to the American Society for Metabolic and Bariatric Surgery.

Procedures to remove or adjust gastric bands were associated with longer hospital stays, a greater number ofserious complications and more admissions to intensive care units compared withoperations to implant the devices, the study found.

Researchers didnt find any difference in death rates or costs between implantation procedures and operations to remove or fix the bands, with both types of surgery costing an average of $11,600 to $12,000.

One limitation of the study is that researchers only examined procedures done at academic medical centers, although the authors suggest that trends might be similar at community hospitals.

Another drawback is the lack of data explaining why bands were removed. That makes it impossible to say if the removal happened after complications or because patients elected to switch to a different, newer alternative such as the sleeve gastrectomy to see if they could achieve more weight loss.

Most often, when the gastric bands are removed its either because patients couldnt tolerate the devices being tightened or because they didnt lose enough weight, said Dr. Anita Courcoulas, chief of minimally invasive bariatric and general surgery at the University of Pittsburgh Medical Center.

Because the sleeve is still relatively new, however, its too soon to say whether it will achieve better weight loss or fewer complications over the long term, Courcoulas, who wasnt involved in the study, said by email.

Enthusiasm for the sleeve as a replacement for the band should be tempered with the knowledge that longer-term outcomes are still sorely lacking, Courcoulas added. It will take time, patience, and a dynamic evaluation of the evidence as it evolves to draw more final conclusions about the longer-term comparative effectiveness of bariatric procedures.

SOURCE: bit.ly/2vL18Pf Journal of the American College of Surgeons, online July 25, 2017.

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Surgeries to remove weight-loss devices on the rise - Reuters - Reuters

Could shivering in the cold be a way to shed weight and possibly prevent diabetes?

Exposure to cold is the most well-known and well-studied mechanism for switching on energy-burning brown fat, which seems to protect mice from developing obesity. It remains to be seen whether the same process can help people.

Humans have three kinds of fat. White adipose tissue, or white fat, comprises the majority of fat in bodies; its purpose is to store energy for future use. Brown fat is different; its function is to generate heat to maintain body temperature.

Until recently, it was thought that adults did not have brown fat, that it only existed in babies to help them stay warm before they could move around and then it essentially vanished. But beginning in 2009, studies have found that many adults have brown fat and that people with more of it tend to be leaner and have lower blood sugar levels.

The third kind of fat, beige fat, appears to convert from white to brown when stressed by exposure to cold, and then back to white. This process is encouraging for scientists trying to figure out how to increase brown fat to improve healthy functioning of the body.

Paul Lee, an endocrinologist at the Garvan Institute of Medical Research in Sydney, where he leads the Brown Fat Physiology Group. said a balanced diet and regular exercise were the cornerstones of healthy metabolism, but sustaining either was difficult for most people.

Understanding how brown fat could benefit our health opens up a new direction in obesity research, he said.

It is not a solution to obesity, but it is an opportunity to explore an alternative strategy for curbing the obesity epidemic.

Dr Lee said that when the body sensed the cold, the brain released norepinephrine, a chemical that essentially ignites the fat-burning process within brown fat.

When there was not enough brown fat, the body had to turn to less-efficient heat-generating models, such as shivering.

Aaron Cypess, a clinical investigator at the National Institute of Diabetes and Digestive and Kidney Diseases, calls brown fat the principal organ responsible for generating heat in laboratory animals.

In mice and rats, chronic activation of brown fat [by exposing them to low temperatures or to drugs that target brown fat] ... is associated with a reduction in liver fat, a resistance to diet-induced obesity and improvement in insulin release, Dr Cypess said.

All of these benefits and others may also apply to people, but it will take much longer to prove because studies in humans have to be conducted differently.

While white fat is easy to spot in humans think abdomen, hips, buttocks and thighs brown fat tends to be located around the neck and above the collarbone, along the spine and near the kidneys.

Dr Cypess said humans were genetically more diverse than lab mice, which produces results with much higher variability.

Dr Lee said that when people are cold and begin to shiver, their muscles release irisin, a hormone that turns white fat into brown fat. The more a person shivers, the more irisin is released into the bloodstream.

A 2014 study by Dr Lee dubbed the ICEMAN study found that after a month of sleeping at cool temperatures, five men increased their stores of brown fat by 30 to 40 per cent and metabolised sugars more efficiently after a meal, which could be helpful for people with diabetes.

When the sleeping temperature was raised, the brown stores dropped.

(Another recent study found that brown fat also may be stimulated by taking a drug used to treat overactive bladder.)

Dr Cypess said this research made it clear that activating or increasing brown fat stores might prevent weight gain, lead to weight loss and provide a new avenue for treating diabetes and obesity.

Can the average person embark on a shiver diet to lose weight?

Dr Lee said he believed the current evidence did not support the notion that shivering might be a route to losing weight. (Despite the studys name, ICEMAN the Impact of Chronic Cold Exposure in Humans exposed participants to only mild cold, not shiveringly low temperatures.)

Dr Cypess said shivering to lose weight was an interesting idea, but there were many unknowns.

First, is it safe?

Dr Lee said shivering causes stress and could harm the body, which explains why the human body has evolved mechanisms to turn on brown fat or to turn white fat into brown fat.

In most people, Dr Cypess said, shivering caused increases in blood pressure that over the years could damage blood vessels in the brain, heart and kidneys.

Additionally, there was no evidence to prove that a low-temperature regimen could be effective long-term.

One of the biggest limitations of weight-loss interventions is that the body learns to compensate to maintain itself, and that might be true with a shiver diet.

Dr Lee and Dr Cypess agree that no weight-loss regimen should be recommended without a great deal of evidence that it will work for more than a few weeks or months and that the weight loss can be sustained evidence that doesnt exist.

Finally, Dr Cypess said, being cold is extremely uncomfortable.

While suggestions exist that long-term activation of brown fat could be beneficial to weight loss and diabetes reduction, this has yet to be proven, he said.

Francesco Celi, chair of the division of endocrinology, diabetes and metabolism at the Virginia Commonwealth University School of Medicine, said he expected future research will include conducting studies in humans that will test various interventions (drugs or environmental modifications) to expand and activate brown fat to help scientists determine what kind of metabolic improvements can occur.

And by studying the various responses to interventions, researchers will be able to determine which patients respond better to brown-tissue expansion and perhaps why they do.

Dr Cypess said he expected scientists to focus on determining to what extent adult brown fat contributed to getting rid of excess calories, how brown fat could be used to bring down blood sugar levels and how brown fat interacted with other organs to keep people healthy.

But even with all that, he said: Basically, the issue of losing weight is about controlling the amount of food we put into our mouths.

The Washington Post

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