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So You've Lost The Weight. Now What? MadameNoire With that in mind, I would recommend that if you're prepping or starting a weight-loss journey, you go in with a plan for the long term, not just for the next few months or year that it will take to shed pounds. They don't say Idle hands are the devil ...

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So You've Lost The Weight. Now What? - MadameNoire

When she weighed nearly 500 pounds, Linda Oakley could barely walk, much less run.

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I used to tell my friends, If you see me running, you better start running, too, because something is coming after me, Oakley joked.

But that all changed when she underwent bariatric surgery and lost nearly half of her body weight.

On Sunday, there may be few runners who feel prouder of just making it to the starting line of theBroad Street Run than the 29-year-old Lawncrest native.

Im excited to do something that I never thought in a million years I would be able to complete, she said.

Growing up, Oakley said, she had always been a chubby kid.

But her weight soared after her father, a big man who had diabetes, died in 2004 from complications of heart and kidney failure.

Oakley fell into depression.

I ate a lot of comfort food, said Oakley, who works in telecommunications at Einstein Healthcare Network, where she had her surgery. My portion sizes were very big.

Oakley estimates that by the time she graduated from high school, she weighed 225 pounds.

She remembers the humiliation of being told she couldnt join her friends on an amusement ride at Hershey Park because she was too big to fit into the seats.

It just really crushed me, she said.

She tried Weight Watchers a couple of times, but she always grew tired of the program and went back to her unhealthy eating habits.

A lot of people probably think, How do you let yourself go like that? Oakley said. But after a while, its so hard to stop.

Eventually, the excess weight took a toll that was physical as well as emotional. Her overburdened lower back hurt so much that Oakley couldnt even walk a full block.

She was unable to participate in life in the degree that she wished to, said her bariatric surgeon, Ramsey Dallal. She was kind of in prison by her extreme weight.

Back pain became a part of her daily life, as did hypertension and sleep apnea.

The breaking point was when my doctor told me I was diabetic, Oakley said.

It wasnt really a surprise;type 2 diabetes is common on her fathers side of the family. Many of her relatives died young of causes related to the condition, which is made worse by obesity but which also can make it harder to lose weight.

I didnt want to be like them, Oakley said.

To qualify for gastric bypass surgery, patients generally have to be 100 pounds over their ideal body weight.

Oakley was over by 230 pounds.

In August 2014, Oakley underwent the one-hour procedure, during which doctors shrank the size of her stomach.

Dallal cut across the top of her stomach, dividing it into two sections. He sealed the smaller pouch off from the rest of the stomach and connected it directly to the small intestine.

This new path ensured that food would not pass through the larger, remaining portion of the stomach, and the first few feet of intestines.

As a result, Oakleys stomach can accommodate only smaller portions of food at a time; if she overeats, or consumes too much fatty food, the consequences can be painfully unpleasant.

Research has found that the surgery also alters the nerves and hormones that communicate with the brains hunger centers, and can reverse type 2 diabetes within days.

The real way it works isnt by making you fuller quicker but by changing how your brain interacts with food, said Dallal, who performs 500 bariatric surgeries a year. Food just doesnt become as important.

Patients generally dont feel as hungry, or crave foods as much, even though they may be eating only a fraction of their previous diet, Dallal said.

Gastric bypass is considered the most successful form of bariatric treatment for sustained weight loss. However, there is a small risk about 3 percent of regaining weight if patients are not vigilant about following the recommended lifestyle changes.

After the surgery, Oakley traded in junk foods for protein shakes and home-cooked grilled chicken dinners. Her new favorite dessert is sugar-free whipped topping.

Im completely sugar-free, Oakley said. I dont want to go back to my old habits.

Days after being released from the hospital, Oakley no longer needed her diabetes and blood-pressure medications.

Dallal said 80 percent of patients have normal blood sugar levels after gastric bypass. He considers Oakleys diabetes to be in remission.

Six months later, she no longer relied on her continuous positive airway pressure (CPAP) machine to manage her sleep apnea.

On average, gastric bypass patients can expect to lose 75 percent of their excess weight. Half of that weight is typically lost in the first six months.

Dallal said the operation rarely cures obesity, but it does bring people down to a more manageable weight.

Almost three years after the procedure, Oakley has lost a total of 225 pounds.

Though she is still considered obese at her current weight of 265 pounds, she is satisfied with maintaining for now.

Not everybody is meant to be a certain size, Oakley said.

Oakleys transformation, Dallal said, was truly remarkable.

But its the unremarkable conveniences that she cherishes now.

There are all these little things that I can do now that I couldnt do back then, she said, like wearing a seat belt comfortably.

Oakleys long-term goal is to get her weight down to 200 pounds. As much as she has achieved, she says she still is a bit lacking in confidence and hopes losing more weight will help.

Shortly after the surgery in 2014, Oakley wasn't comfortable joining a gym, so she got creative with her workouts.

I would just go walk around stores like Walmart, Sam's Club, or Target, she said. I have been a walking machine ever since the surgery.

When walking became easy, Oakley gained the confidence to join a local gym, and tried another challenge. Last year she signed up for a 5K race.

She heard about the Rocky Run, named after the iconic Philadelphia movie, from coworkers who are members of Black Girls Run!, a local running group.

I was afraid I wouldnt be fast enough, but they encouraged me, Oakley recalled.

On Nov. 12, 2016, Oakley finished the 3.1-mile race in 56 minutes and 50 seconds, averaging a pace of 18 minutes per mile.

Rocky was an underdog, but he kept it at, Oakley said. I felt like him when I crossed that finish line.

Then she set her sights on an even bigger feat: the Blue Cross Broad Street Run.

In January, after winning a bib through a contest at work, Oakley started training for the 10-mile race.

She worked out four times a week, logging miles on the treadmill at her gym or on the streets around her neighborhood.

Over the last four months, she gradually increased her mileage, setting out to run three to six miles each workout.

Im just listening to my body, Oakley said. If it tells me to slow down, then I slow down.

Often, Oakleys mother, Debra, accompanies her. Debra had gastric bypass surgery in late 2016 after watching her daughters transformation.

Im lucky that I have a support system of friends and family pushing me toward my goal, Oakley said.

Oakleys bariatric surgeon is among her biggest supporters.

Im so enthusiastic about her running, Dallal said. Weve had so many patients like her who have completed 5Ks up to marathons. Were excited for her.

Dallal, 45, is also a runner, having completed marathons and an Ironman competition.

I have to set an example for my patients, Dallal said.

In 2016, he finished the Broad Street Run in 1:22:32, averaging 8:15 per mile. Achilles tendinitis has sidelined him this year, though.

On race day, Oakley will be careful not to put too much pressure on herself.

As long as I can say I did my best at the end of the race, thats a win in my book, she said.

Mostly, shes excited to try something that she never thought would be possible.

I keep surprising myself every time, Oakley said.

Research shows you really can lose weight by combining diet, exercise, counseling Jan 18 - 5:31 PM

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Published: May 5, 2017 3:01 AM EDT

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After losing 225 pounds, Philly woman tackles Broad Street Run - Philly.com

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Researchers discovered that offering a year-long programme of weight loss classes could prevent an additional 1,786 cases of illnesses - such as high blood pressure, diabetes, and heart disease for every 100,000 people compared to a 12-week programme.

The study, published in The Lancet, showed that extending NHS weight loss programmes from one session per week for 12-weeks to one session per week for a year helped people who are overweight to lose more weight and keep it off longer,

Although upfront costs for the longer programme are higher, researchers estimated that offering more sessions would be cost-effective to the NHS in the long-term because it would help to prevent more weight-related health problems.

Professor Susan Jebb of Oxford University, who led the study, said: "This trial provides important data that offering support to lose weight - by referring people to a community weight loss group - is more successful than a self-help approach, and that providing classes for longer helps people keep weight off for longer.

This trial provides important data that offering support to lose weight is more successful than a self-help approach

Professor Susan Jebb - Oxford University

"Our results also show that, in the long-term, weight loss groups are cost-effective for society as a whole because they are likely to reduce future healthcare expenditure by preventing costly conditions such as diabetes and coronary heart disease."

The NHS currently refers people who are obese to 12-week long weight loss programmes run by commercial groups and provides vouchers for free attendance.

The National Institute for Health and Care Excellence recommends that programmes last at least 12 weeks.

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But there is little evidence to suggest how long these programmes should last to be most effective.

The new study involved 1,267 overweight people and compared the effectiveness of a 12-week and year-long programme of free Weight Watchers sessions to one-off advice together with a self-help booklet.

After a year, those given the self-help booklet had lost half a stone, those referred to the 12-week programme had lost 11lbs, and those referred to the year-long programme had lost 15lbs on average.

Two years after they began treatment, participants in all the groups regained some weight, but all groups were still lighter on average than at the start of treatment.

The self-help group were 5lbs lighter, the 12-week programme were 7lbs lighter, while the group offered a one-year programme were 9lbs lighter.

The findings showed that those in the year-long programme also had "significantly greater" reductions in fasting blood glucose and glycosylated haemoglobin, which are important markers of the risk of developing diabetes.

The 12-week programme was predicted to prevent more illnesses than the self-help intervention due to greater weight loss.

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Over 25 years, the cost to the NHS of providing the programme would be more than offset by the later savings as a result of reductions in disease, making it overall cost-saving, according to the findings.

Dr Amy Ahern, of Cambridge University, who also took part in the study, said: "We've seen before that a 12-week programme can help people lose weight, but for the first time we've shown that extending this to a full year leads to greater weight loss over a longer period and a lower risk of diabetes.

"Although the initial costs of the year-long programme are greater, it's very likely that it will be good value for money over the long term because of the reduction in weight-related illnesses.

"The results from the one-year programme are comparable to what has been seen in previous trials that used much more costly interventions, usually involving multiple contacts with health professionals."

Professor Jebb added: "We know that many local authorities are questioning how best to spend their limited budgets.

"We have shown that the longer programmes bring greater benefits, with only modest extra costs.

"But at a time when some areas are reducing their expenditure on obesity treatment, the first step is to ensure that people who want help to lose weight have access to at least a standard 12-week weight loss programme, which we have shown is likely to be cost-saving for the NHS."

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Extending NHS weight loss programme 'helped stop slimmers piling the pounds back on' - Express.co.uk

INDIANAPOLIS, IN--(Marketwired - May 03, 2017) - 'Eat like a caveman,' say supporters of the Paleo Diet. It is based off the premise that eating like our ancestors will make us leaner and less prone to many common conditions like cancer, diabetes and cardiovascular disease. The diet is high in protein, and does not require calorie-counting to keep off the pounds. Rather, it calls for the elimination of processed foods and replaces them with fresh fish, lean protein, nuts and seeds, leafy green vegetables and healthy fats. Paleo dieters must also remove dairy, potatoes, sodium and sugar from the diet. Its high-fiber content and portions of lean proteins are very filling and satiating so calorie intake naturally tends to reduce while on the diet and so does one's weight if the principles are adhered to.

The Paleo Diet has many benefits and is seen as a great method to control blood pressure, insulin levels and reduce inflammation throughout the body. However, with any diet, keep in mind that the Paleo Diet may require some adjustments to balance out a few of its nutritional deficits. Studies have shown that Paleo dieters tend to lack in folate, B vitamins, vitamin D and calcium, all which are critical in maintaining bone and cell health. Also, as with any protein-heavy diet, those who are prone to kidney disorders should exercise caution when choosing the Paleo Diet.

National weight loss center, Diet Doc has formulated its new prescription, Fullness Factor which helps individuals experience weight loss in the same manner as the Paleo Diet. Fullness Factor is an appetite suppressant made with soluble fiber and vegetable protein to satiate hunger for portion control, reduced cravings and reduced snacking. Using Fullness Factor makes a low-calorie diet like Paleo much more bearable. It also allows patients to eat in a more balanced fashion, without having to sacrifice the foods that provide essential vitamins and minerals.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com 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

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc Improves Upon Paleo Diet with New Fullness Factor Prescription - Marketwired (press release)

BLUEFIELD, WV--(Marketwired - May 01, 2017) - Millions of Americans diet each year and seek reliable solutions to lose weight fast. In fact, American consumers spend around $33 billion annually on weight loss products alone. As a result, there is no shortage of fad diets and weight loss supplements promising easy fixes. However, an effective diet involves regular exercise coupled with a balanced diet. Dieters are advised to consult a doctor and create a customized nutritional plan to successfully maintain long-term weight loss.

However, sometimes dieters are truly searching for the best ways to lose weight fast. The Military Diet, or the 3 day diet, is one of the most popular ways to lose up to 10 pounds within a week. The Military diet plan basically involves dieting for three days while taking four days off each week. Dieters can choose to follow a 1500-calorie menu plan during their off days if they choose to continue losing weight; this is, however, purely optional.

Proponents of the Military Diet regard it as a "comprehensive" solution offering quick and effective weight loss over slow and steady dieting. Critics, on the other hand, point out its short-term focus and the tendency of most dieters to regain all the weight lost during their off days or after the diet has concluded. So while the Military Diet may be useful for short-term and emergency weight loss needs, maintaining long-term weight loss is more challenging. To maintain weight loss in the long run, dieters need to avoid gradual weight gain and follow a regular diet and exercise regimen. But in any case, the Military Diet has been recognized as a great way for busy individuals to lose a few pounds, especially during emergency situations like fitting into a wedding dress or losing a few pounds before bikini season.

At Diet Doc, a nationally recognized weight loss center, all dieters are encouraged to seek doctor supervision to ensure consistent and healthy weight loss. With a safe, doctor-supervised diet plan and guidance for life, Diet Doc patients gain the following benefits within the very first month:

Diet Doc programs offer a doctor-supervised diet plan and guidance for life. For patients struggling with portion control or emotional eating, Diet Doc offers solutions like Metwell, which helps balance metabolism and reduce appetite without harmful side effects. Medical weight loss solutions, especially in combination with popular diets like the Military Diet, are particularly effective when supervised by a health professional and customized to an individual's dietary needs, according to Diet Doc's resident medical expert Dr. Rao.

With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products help individuals lose weight fast and keep it off. Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com 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 Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/ LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc's Cutting-Edge Medical Solutions Promote Long-term Weight Loss Beyond the 3-Day Military Diet - Marketwired (press release)

Eating less to lose more: it's a simple concept and a newly released study shows intermittent, alternate-day fasting can lead to weight loss results on par with stringent calorie counting -- but you may want to steer clear.

"I wouldn't recommend it with my clients," Maya Nahra, a dietitian with Healthy Habit Solutions, tells ABC15. "If you've been in the dieting world and you really do want to lose weight, we have to look at that as a long-term approach."

Nahra says long-term fasting of any kind isn't healthy and fasting incorrectly can be potentially dangerous. She calls it a "helpful tool" that helps reset insulin and glucose levels, "but the problem is here in America we like to take things to the absolute extreme."

Her recommendation instead? Stick to calorie counting, only eat when you're hungry, space out meals at least four hours apart and increase the amount of water you drink.

"Starting to think outside of the short-term, magic pill syndrome that so many of us have," she said, and instead, "what are the steps that I can take now that I can take for the rest of my life?"

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Not so fast: Achieving dietary success through long-term goals ... - ABC15 Arizona

FAIRBANKS, AL--(Marketwired - May 02, 2017) - Although known primarily as a hormone produced during pregnancy, hCG has also been utilized as a weight loss aid for decades. Despite its long history, however, it can be extremely dangerous. hCG contains 244 amino acids and has been linked to rapid weight loss by supposedly reducing "abnormal" fat from cells and around internal organs. The original hCG diet plan , developed by Dr. Simeons in the early 1950s, limited daily calorie consumption to just 500 calories and prescribed small doses of hCG (human chorionic gonadotropin). This diet was essentially starvation-based and resulted in negative effects like extreme weakness, hair loss, and muscle loss. For that reason, it was eventually declared "unsafe" by medical experts, nutritionists, and leading weight loss centers like Diet Doc.

Over the years, researchers have learned more about the hCG hormone and developed safer treatment programs involving higher calorie requirements. Typically, these diet plans involve hCG treatment in conjunction with a diet of 800 to 1250 calories each day. This is intended to help dieters lose weight consistently while minimizing the negative side effects associated with the original Simeons method of hCG dieting.

However, the dangers of hCG are still prevalent and dieters must be careful. The hCG drops available online are neither FDA-regulated nor prescription-strength and individuals considering hCG should consider less harmful approaches. hCG is also available in the form of injections and sublingual tablets. Personalized diet planning and administration of any necessary prescription medication by medical professionals is the safest option.

Diet Doc, a nationally recognized weight loss program, has continuously discouraged the Simeons method of hCG dieting and suggests high-calorie programs that involve safer weight loss. Diet Doc also offers unlimited clinical support, direct doctor supervision, and easy-to-follow diet plans that are customized to each patient's specific health and nutritional needs.

Regardless of their weight loss history or individual struggles, Diet Doc helps patients develop an individualized diet based on their nutritional needs or even their genetics. All Diet Doc programs provide a doctor-supervised, customized diet plan. Instead of encouraging patients to adopt harmful dietary practices with no prior medical knowledge, Diet Doc consults with patients to provide a detailed weight loss plan based on their nutritional needs and medical history.

Losing weight with Diet Doc is safe, simple and affordable. Nutrition plans, exercise guidance, motivational support, and dietary supplements are all part of the package. Over 90% of Diet Doc patients report an average weight loss of 20 or more pounds every month and long-term weight loss maintenance is made possible through continuous counseling.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com 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/DietDocMedicalFacebook: https://www.facebook.com/DietDocMedicalWeightLoss/LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc's Customized Weight Loss Solutions Proven Safer Than 'Lose Weight Fast' Methods Like hCG Diet - Marketwired (press release)

By Ken Freedman D.C.

Are you ready to say goodbye to the muffin top, the jelly belly, the pushin cushion, the thunder thighs and the bunny butt? Yes, theres lots of names for excess body fat and also lots of ways to get rid of it. I have a program that I feel is the best. Its called the Doctor-Supervised ChiroTHIN Weight Loss Program. This phenomenal program helped me lose 40 pounds and keep it off. Over the past six years, hundreds of adults and children under my supervision have experienced rapid weight loss and much better health. While individual results vary, in only six weeks my clients typically lose 20-35 pounds and 14 to 20 inches.

This program is safe and effective for children over age 10 and nearly all adults, including diabetics, people with high blood pressure and people on medication. What happens after you reach your desired weight? The program includes easy-to-follow strategies for long-term weight management at no extra charge.

Why is the ChiroTHIN Weight Loss Program better than other programs? Quality, accountability, freedom, results, safety and affordability. You have the freedom to select real food you buy at the supermarket, prepared within their portion-controlled dietary guidelines. When followed as directed, ChiroTHIN Weight Loss Program clients achieve better results in a fraction of the time and at a fraction of the cost of other nationally advertised weight loss programs.

There are no exercises, drugs, hormones, prepackaged foods, shakes or bars. The products included in the program are the finest money can buy. Weekly private visits with me help hold you accountable, including monitoring your progress, with personalized recommendations and coaching. The Doctor Supervised ChiroTHIN Weight Loss Program is designed by doctors. The meals you make in the ChiroTHIN program are delicious, easy to prepare and can also be enjoyed by the clients entire family. Enjoy dining out? Ill show you how easy it is to do and remain on track.

Its common for overweight people to also suffer from serious conditions such as high blood pressure, arthritis, joint pain, headaches, irritable bowel syndrome and fibromyalgia. The ChiroTHIN program is not a treatment for medical conditions. However, conditions that are influenced by excess weight or inflammatory foods respond better when the body has reduced excess weight and the person eats meals that dont contain inflammatory foods. Many of my clients see dramatic improvement in these conditions during the six-week program, in addition to raving about their weight loss results. Its a common-sense approach that people can live with. The most gratifying part of the ChiroTHIN program is sharing my clients joy as they look better and feel great.

Shed the excess body fat and the nicknames! To find out if the Doctor Supervised ChiroTHIN Weight Loss Program is right for you at no charge or obligation, call 732-254-6011 for a private consultation. My office, Freedman Chiropractic Center, LLC, is located at Brier Hill Court D-6, East Brunswick. Visit http://www.chirothinnj.com or http://www.freedmanchiropracticcenter.com.

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Lose weight and feel amazing - Greater Media Newspapers

People have to understand that obesity is a chronic disease. You cant just not exercise and eat whatever you want. Youre not going to be able to go back to living your life the way you did before you lost weight. There are no quick fixes, theres no magic. Domenica M. Rubino, M.D., Director, Washington Center for Weight Management

A 2016 study by the National Institutes of Health (NIH) shows that while most people who lose a significant amount of weight (10-percent or more of their original weight) tend to regain it, those who were successful in maintaining a weight loss were vigilant in maintaining lifestyle changes that led to the weight loss.

One reason maintenance is so difficult is that your body isnt seeing that weight loss as a good thing, said Domenica M. Rubino, M.D., director, Washington Center for Weight Management. Its not just will power, its biology. Its your hormones telling your brain that your body is really not full. There are medications that target the parts of the brain that are involved in cravings and feelings of hunger.

The reasons that maintaining a significant weight loss can be challenging range from inactive lifestyles, unhealthy diets and the side effects of medication to mental health issues and metabolic disorders, says Colleen Sanders, assistant professor of Nursing at Marymount University.

The best recommendation for maintaining weight loss is making lifestyle changes and sticking with them, said Sanders. Surgery and weight loss medications will achieve weight loss, but if lifestyle choices are not made then weight is typically regained. Diet and exercise will foster weight loss, but once a healthy weight is achieved there has to be healthy eating and routine exercise to maintain that weight.

Avoid fad diets and instead make lifestyle changes that can be maintained long-term, advises Nick Sborz, instructor of physical education at Northern Virginia Community College.

Consistency is [necessary] and a better approach is going to include multiple strategies, he said. One of those is to increase your physical activity. [Type], amount and intensity will vary from person to person, but for some it will include walking, riding a biking, walking hills or swimming. For others some form of strength training. Recommendations vary, but should be close to 150-minutes of moderate intensity activity or 75-minutes of high intensity activity each week.

The dietary changes needed for weight loss and maintenance can be daunting, continued Sborz. This is probably the most difficult thing to change, he said. [F]or long-term success, try not to be perfect. I like the 90/10 rule. If 90 percent of the time I do my best to make better, healthier choices then 10 percent of the time I can eat what I enjoy.

Keeping track of food intake, counting calories and fat grams and avoiding skipping meals are strategies those in the NIH study credited with weight loss maintenance. [W]e need to eat and drink less sugar, said Sborz. Sugar is a big reason why people dont see the results they are looking for. Eat more real food and less [processed] food. Generally speaking, to be considered real, food is must contain five ingredients or less. Focus on good quality carbohydrates [like] whole grains, fruit, beans and vegetables, which can provide additional nutrients to help you maintain a healthy weight.

Exercise is one of the most important aspects of maintaining your weight, adds Rubino. People have to understand that obesity is a chronic disease, she said. You cant just take medicine and not exercise and eat whatever you want. The medicines help, but youre not going to be able to go back to living your life the way you did before you lost weight. The medicine works in conjunction with diet and exercise. There are no quick fixes, theres no magic.

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Strategies for Maintaining Weight Loss - Virginia Connection Newspapers

You might feel inclined to raid the kitchen and fill up the tank before a big workout, but new research suggests that may not be the way to go at least when it comes to achieving weight loss.

In a study published in the American Journal of Physiology, researchers from the University of Bath detail how youre likely to burn more fat if you forego food before hitting the gym.

Researchers studied a group of overweight men who walked for 60 minutes in two separate experiments; one while the men had empty stomachs and one two hours after they atea high-calorie, carb-heavy breakfast.

Participants blood samples were taken after eating or fasting and then after walking. The gene expression in fat tissue differed dramatically in each situation, increasing when the participants fasted and exercised and decreasing when they ate and exercised. What this likely means is that stored fat was used to fuel metabolism during the workout instead of the carbohydrates from the meal.

Study author Dylan Thompson said that after eating, the fat tissue is busy responding to the meal and a bout of exercise at this time will not stimulate the same [beneficial] changes in adipose tissue.

This means that exercise in a fasted state might provoke more favourable changes in adipose tissue and this could be beneficial for health in the long term, said Thompson.

Fat tissue plays an essential role during exercise, providing much of the energy for working skeletal muscle. Thompson said since fat tissue is influenced by weight loss and weight gain (with genes increasing in weight loss and decreasing in weight gain), their study suggests that [eating] before exercise blunts some of the health-related changes induced by exercise training.

Some of the studys limitations include the small sample size and the fact that only the effects of skipping breakfast not other meals were studied. The researchalso doesnt necessarily suggest that not eating before a workout will lead to accelerated weight loss.

Not to mention thatsaying no to a snack atany time of day for any reason is a lot easier said than done. We wish you luck inthisprofoundlychallengingendeavour.

h/t The Independent

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Hit The Gym On An Empty Stomach, Scientists Say It Could Help You Lose Weight - Civilized

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