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MISSOULA, MT--(Marketwired - March 04, 2017) - Millions of people struggle with weight regain, even after working hard to lose weight through a variety of diets and nutritional programs. To maintain weight loss, one must eat a balanced diet while fully addressing nutritional needs; lead an active lifestyle; deal with everyday stress without resorting to binge eating or emotional eating; and much more. Genetics also plays a crucial role in weight regain as certain individuals are naturally more likely to gain weight. With a reliable diet plan and nutritional counseling, however, even those who struggle the most can lose weight and keep it off.

Reducing the overall number of calories consumed each day is the standard weight loss strategy. In general, 3500 calories is equated to 1 pound of body weight, so in order to lose 1-2 pounds every week, reducing caloric intake by 500 to 1000 calories each day is necessary. However, because weight loss involves so many other factors like genetics, physical activity, and stress level, achieving healthy weight loss is not as straightforward as simply cutting calories. In fact, focusing solely on calorie reduction without first understanding one's nutritional needs and reasons for previous weight loss failures can be downright dangerous. For instance, the original hCG diet, often referred to as the Simeons Diet, recommends taking low doses of hCG (human chorionic gonadotropin) and limiting daily consumption to just 500 calories. Not surprisingly, this drastic starvation-based weight loss method led to issues like hair loss and muscle weakness in many individuals. The original hCG diet was largely unsuccessful due to its focus on drastic calorie restriction and administration of hCG without fully understanding patient needs, dietary limitations, or impacts on human health.

Diet Doc, a nationally recognized weight loss program, has a history of discouraging the Simeons method and educating patients about an alternative that involves consuming between 800 to 1250 calories everyday without significantly reducing the rate of weight loss. High-calorie programs offering safe weight loss are the ideal option for patients considering the hCG diet treatment. Doctor-supervision and diet customization based on nutritional needs is highly recommended.

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

Originally posted here:
Diet Doc Patients Maintain Weight Loss Without Harmful Weight Loss Programs Like Original hCG Diet - Marketwired (press release)

By Marta Zaraska By Marta Zaraska March 4 at 8:00 AM

For those hoping to shed some wintertime weight gain, research suggests that going vegetarian or even vegan can help.

When scientists looked at the body mass index of more than 37,000 Britons of all ages in 2003, they found that while the average male meat-eater had BMI of about 24.4, just shy of being overweight, the average vegan had BMI of 22.4. Among women, the patterns were similar. A 2009 study of Seventh-day Adventist church members across North America showed an even more striking difference in BMI: more than five points between those on an omnivorous diet (28.8) and those eating only plant-based foods (23.6).

You could easily explain such findings by citing general differences in lifestyle choices between vegans and meat-lovers. Scientists have found that people on plant-based diets tend to be more health-oriented than the rest of the society: Vegans drink less, smoke less and tend to exercise more.

Yet experiments in which people are randomly assigned to different diets suggest that vegetarianism can be helpful in dropping extra pounds, no matter your life philosophy or your attitude toward treadmills.

[The added cost of eating red meat a quicker death, scientists say]

However, most such studies were done on rather small samples some on as few as 16 people. The randomized controlled trials were not very conclusive. But when you do a meta-analysis you can look at the evidence base as a whole and really understand whats going on, says Wendy Bennett, a professor of medicine at the Johns Hopkins Bloomberg School of Public Health.

A meta-analysis that took into account 12 trials involving well over 1,000 adults found last year that people on vegetarian diets lost, on average, 4.4 pounds more than those following other nutritional plans. Those who ate exclusively plant-based foods and eschewed all dairy and eggs a vegan diet slimmed down the most on average, 5.5 pounds.

Fighting excess pounds with plant-based eating may lead to better health. Studies have shown that following vegetarian diets lowers the risk of diabetes, heart disease, even cancer.

The question, of course, is: Why would plant-based diets be better at keeping us slender than other weight-loss regimens, including well-known ones such as the low-carb Atkins diet?

Nothing is as important, in my opinion, as energy density and the fiber content of such diets, says Jim Mann, a professor of nutrition at the University of Otago in New Zealand.A strict vegetarian has to eat a mountain of food in order to have enough calories. Experiments that focused specifically on fiber have pointed at that nutrients propensity for keeping unwanted pounds away.

[Fiber: The least sexy weight-loss tool.]

There are two different types of fiber insoluble fiber and soluble fiber, says University of South Carolina nutritionist Brie Turner-McGrievy, who has researched vegan diets connection to weight loss. Insoluble fiber is just bulk, so it physically fills you up, whereas soluble fiber has low glycemic index, so it doesnt spike your blood sugar really high. Its digested slowly, and so you dont have this I feel full and then all of the sudden 30 minutes later, Im hungry again. It keeps you satiated.

On the other hand, when compared with what many American typically eat (think burgers, steak, chicken), vegan diets arent loaded with protein, which is often touted as a great aid in weight loss because it can help you feel full longer.

Yet according to Mann, protein has little long-term significance in shedding extra pounds and keeping them off. In experiments, high-protein diets do help with faster weight loss and with keeping appetite under control, but these effects tend to disappear after a year.

In high-protein diets, Turner-McGrievy says, you are depleting your glycogen stores and the water that goes along with them, so you are going to lose a lot of weight. For some, thats very motivating but thats not really body fat you are losing, thats water. Thats not the case with vegetarian diets, which always contain adequate carbohydrate so they wouldnt produce the glycogen and water loss.

Some small studies have suggested that proteins derived from such plant foods as fava beans and split peas may provide a longer feeling of fullness than animal proteins; another suggested that those on a vegetarian diet may burn more calories during a post-exercise rest. But Mann cautions against obsessing with mechanisms by which vegetarian and vegan diets might help you lose unwanted weight.

Its very important not to try identify just one factor, he says. Because then people say, Oh, I will just have that one factor. They will just take a fiber pill. Its a great risk to oversimplify nutrition. Vegetarian and vegan diets are multifactorial.

Sometimes the most important thing in a diet is being able to stick with it, and the idea of going meatless may be off-putting or scary to those who have never cooked with tofu and beans or to those who worry they will be hungry all the time. We usually tell people to try the vegetarian diet for three weeks. Its less scary that way you are not doing it forever, you are doing it for three weeks. But that gives you a chance to try it out and get your taste buds adjusted, Turner says.

For those intimidated by the prospect of a vegan diet, new, familiar-looking products on the market can help the switch. There is already a plethora of vegan cheeses, Hellmanns vegan mayo, vegan Ben & Jerrys ice cream and vegan pizza. And Wendys offers a vegetarian burger in some locations.

On the other hand, as the extent of vegan offerings increases, its worth noting that they may not all be good for you or your waistline. There is a fine line between having enough choices versus making food that was once an unhealthy animal-based food into a similarly unhealthy plant-based version, Turner-McGrievy says.

Read more:

Heres why so many people regain weight after going on a diet

Prominent athletes who made headlines with their vegan diets

Vegetarian diets are healthy, but they dont help you live longer

More exercise doesnt always mean losing weight

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If you want to lose weight, dropping that meat may help - Washington Post

Women's Health

Can Eating The Same Meals Every Day Help You Lose Weight? Women's Health As boring as it sounds, it's a pretty common weight-loss tactic. "Many people wind up ... risk of obesity. So even though eating a wide variety of foods over the course of a week or month requires more meal prep up front, it's easier to stick to over ...

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Can Eating The Same Meals Every Day Help You Lose Weight? - Women's Health

Newton Centre, MA, plastic surgeon Joseph Russo, MD, does all the main plastic surgery procedures, and a lot of skin-tightening and fat-melting, but when it comes to noninvasive weight-loss options, he says his favorite is the HCG Diet program.

In a nutshell, the program consists of injections of the HCG pregnancy hormone (which suppresses the appetite) and consuming only 500 calories a day. The diet got a lot of playplus a lot of backlasha few years back (currently, there are no FDA-approved HCG drug products for weight loss and the FDA has a full page devoted to questions about it), but Dr. Russo says, when done right under doctor supervision, its a solid option for losing weight.

You May Also Like:This Diet Was Just Named Best of the Year

It is a way for a person to see both fast results and better health, and I often combine it with my liposuction and tummy tuck procedures. The program uses daily self-injections of HCG, the protein released when a woman in pregnant, in combination with clean eating and restricted caloric intake for up to 12 weeks. The body burns its abnormal fat stores for energy, and the inches melt away.

What makes Dr. Russos HCG Diet program unique, he says, is the fine-tuned-for-each-individual factor. Its customized for every patient and we offer a lot of support for long term lifestyle changes. I've never seen a diet that reshapes the body in this way or where the body maintains its healthy muscle mass. I know from personal experience!

Wendy Weiss, who is on Dr. Russos staff, tried the diet as well and she is a big believer. I wanted to lose weight in what I felt was a healthy way. I also wanted the support and education to make long-term changes in my habits.

You May Also Like: 5 Tips to Help Keep Your 2017 Be Healthy Resolution

The most "difficult" part for Weiss wasnt the restriction or the hormonesit was the food prep. The diet consists of real food and took more work than I was accustomed to at first because processed convenience foods are not permitted. Once I got good at that, it was really easy.

Weiss also says she thinks most people would be surprised to realize the difference between what losing fat pounds versus overall pounds looks like, and its something she really noticed in terms of her bodys transformation. Fat takes up a lot of space, and losing it makes a big difference in the shape of the body. I think most people will look like they lost more weight on the diet than the scale shows because of this transformation. I lost 10 pounds of fat on the program, but went down nearly three sizes.

My energy increased during the diet, and I notice that change even now since my choices and habits are so much better than they ever were before, she says. I look at food choices differently, and my body feels younger.

While celebrity nutritionist Paula Simpson says theres no denying that you will most likely lose weight on this program, she does stress that there are some things to consider. Several studies have found that weight loss on the HCG diet is due to drastic calorie restriction and has nothing to do with the HCG hormone. One phase restricts to 500 calories per day, which can cause more water and muscle loss over fat loss, and we know this is not the healthiest approach for long-term weight management.

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Why Doctors Are Still Prescribing This Controversial Diet - NewBeauty Magazine (blog)

Bariatric surgery can slim your body, but attitude and behavior also play key roles in long-term weight loss, according to new research from the Cornell Food and Brand Lab.

Although very effective, bariatric surgery is a not a low-effort means of losing weight, said lead author Anna-Leena Vuorinen of VTT Technical Research Center of Finland, who performed the research as a visiting scholar at the Food and Brand Lab.

Individuals undergo invasive surgery and are required to follow strict diet in order to ensure sustained weight loss and to prevent complications, but the key to meeting weight loss objectives, might be in learning to enjoy healthy eating and exercise, she said.

Vuorinen, along with Brian Wansink, director of the Cornell Food and Brand Lab, and researchers from Duke and Stanford universities, surveyed 475 people, mostly women, at least one year after surgery to see how their enjoyment of health-related behaviors had changed after the procedure and how enjoyment related to weight-loss success.

They found that two years after surgery, those who reported increased enjoyment of exercise and eating healthy foods also were more likely to meet weight-loss goals.

Of those surveyed who experienced successful weight loss more than two years following surgery, more than 70 percent reported enjoying eating healthy foods more than they did before surgery.

Less than half of those with unsuccessful weight loss reported that they enjoyed eating healthy foods more.

When it came to exercise, 59 percent of those with successful weight loss two to five years after surgery reported getting more enjoyment from exercise than before surgery whereas for those unsuccessful in their weight loss, 43 percent reported enjoying exercise more.

Similarly, among those who had five or more years since their surgery, nearly half of those successful with their weight loss reported enjoying exercise more than before, whereas only 28 percent of those unsuccessful with their weight loss reported enjoying exercise more.

Furthermore, the researchers found that those who sought support from therapists, nutritionists or personal trainers continued to achieve weight goals five years after surgery.

Most patients who go through a bariatric surgery lose a significant amount of weight during the first two years.

The challenge for many is to keep the weight off. To be successful, enjoyment of healthy behaviors seems to play a role, according to the research.

If you dont enjoy healthy eating or exercising, seeking the support of a health professional might change your mind and keep you on track with your weight loss goals years down the road, said Wansink, the John S. Dyson Professor of Marketing in the Charles H. Dyson School of Applied Economics and Marketing.

The findings appeared in Bariatric Surgical Practice and Patient Care.

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News source: Cornell University. The content is edited for length and style purposes. Figure legend: This Knowridge.com image is for illustrative purposes only.

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Healthy behaviors determine weight-loss surgery success - Knowridge Science Report

Forbes

Living Proof That A Hobby Can Become An Enterprise - Meet Kevin Curry Forbes Eating healthy needs to be enjoyable for it to be a long-term solution for weight loss. By November 2012, FitMenCook had 10,000 followers. By January, that number had grown to 100,000 followers. The post that made all the difference was a banana split.

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Living Proof That A Hobby Can Become An Enterprise - Meet Kevin Curry - Forbes

Weve all been there after a month of being good on your New Years diet, you attend a party for the big game thats bursting with treats. Suddenly corn chips and chili dip are calling your name, and you cant concentrate on the game because youre spending all your mental energy avoiding the chips. When you finally give in, you feel guilt, shame and lowered self-esteem.

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Combine these feelings with the idea that since youve blown your diet, you might as well eat more before you go back to being good tomorrow, and you have weight gain.

Several things happen in our bodies when we restrict our food intake, says dietician Anna Taylor, MS, RD, LD. We know that our metabolism slows, and the hormones that regulate our feelings of hunger and fullness get out of whack. You end up overeating, not because you are bad or weak, but because your body is doing everything it can to get out of your self-imposed famine.

Several studies have shown that restrictive dieting ultimately leads to weight gain, not weight loss. But studies have also shown that self-esteem can predict dieting outcomes.

When you work on reducing your guilt and shame around food and better body image acceptance, you tend to develop better eating habits over the long term, says Leslie Heinberg, PhD, Section Head for Psychology in Cleveland Clinics Center for Behavioral Health Department of Psychiatry and Psychology and Director of Behavioral Services for the Bariatric and Metabolic Institute.

Even when you are not actively on a diet plan, your dieting mindset can cause you to eat more and gain weight. You may eat more than you normally would, anticipating that soon you will be back on a restrictive diet.

From an evolutionary perspective, our bodies are more tuned to survive in times of famine, Ms. Taylor says. The body of the yo-yo dieter is accustomed to having random times of food shortage or restriction; therefore, the body strives to eat and store more overall. The human body does not like to lose weight, so it fights back.

A dieting mindset also tells you that your food decisions reflect on your worth as a person. You are eating bad foods, so you are a bad or weak or unworthy person. This can perpetuate a cycle of emotional eating that adds excess weight, reduces self-esteem and is tough to end.

Ultimately, what works for weight loss in the long-term is small, incremental changes to your overall eating patterns. The less you focus on restricting and categorizing foods and the more you focus on creating healthy behaviors around food and exercise, the healthier your body and mind will be.

More:
Weight Loss: How to Reset Your Brain For Success - Health Essentials from Cleveland Clinic (blog)

Nicole Fornabaio/Rd.com, iStockYouve heard it over and over again: Diet and exercise are the key to a healthy weight. As it turns out, though, one is far more important than the other. If youre looking to drop pounds, your best bet is to focus on food.

Despite the constant message to burn fat and calories away at the gym, people who only change their diets lose more weight than those who only increase physical activity, according to a report in the journal Systematic Reviews. In fact, another recent study in the journal PeerJ found that over three years, people who got 30 minutes or more of physical activity a day actually had higher rates of weight gain than those who exercised less. So why isnt gym time the miracle weight-loss machine weve been led to believe?

Basically, its way easier to avoid calories in the first place than to try to burn them off, says registered dietitian nutritionist Marjorie Nolan Cohn, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics. Working off a 100-calorie cookie is one thing, but it would take hours at the gym to negate 1,200 calories from a burger and fries. You cant exercise off a weekend of terrible eating, says Nolan Cohn. Committing to a 30-minute workout program? Easy enough. Turning your entire eating plan on its head? Not so much.

Plus, if you dont pay attention to portion sizes, you might eat more after you start a new workout routine, says Nolan Cohn. Not only will your appetite increase naturally from the energy burn, but you might also slack off on healthy food choices. Theres this idea that youve earned it to eat something because you worked out, says Nolan Cohn. It winds up holding people back. Half an hour on the treadmill might blast away 300 calories, but just one slice of cake could totally negate that hard workand then some.

You might have heard that muscle weighs more than fat. Thats true, but it doesnt mean you should claim that bigger number on the scale is all muscle. Thats a few pounds, not 20 or 30 pounds, says Nolan Cohn. Its not an excuse for the weight gain. If youve been exercising without results, your diet is probably to blame.

Still, dont cancel your gym membership. The Systematic Reviews study found that pairing diet with exercise was even more successful for weight-loss than diet alone. Exercise doesnt just burn calories and build musclesit boosts endorphins too, says Nolan Cohn. It improves feelings of positivity or accomplishment, she says. When you combine those forces [of diet and exercise], it reinforces losing the weight and keeping it off. While adding exercise to a healthier diet doesnt lead to additional weight loss in the first six months of a program, those who both diet and exercise have better long-term results over a year, found a review in the Journal of the Academy of Nutrition and Dietetics.

Plus, weight maintenance is just the beginning when it comes to reasons to exercise. Studies have linked physical activity to all kinds of other healthy benefits, from heart health and immune system function to mental health and sleep improvements. The list just never ends, says Nolan Cohn.

MORE: 8 Exercises That Flatten Your Belly (Without a Single Crunch)

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Diet or Exercise: The Final Verdict on Which Is Better for Weight Loss - Reader's Digest

PHOENIX, AZ--(Marketwired - February 27, 2017) - Even after following a consistent weight loss process and achieving positive results, many obese and overweight individuals experience weight regain. Weight maintenance depends on a variety of factors, including genetics, personal behavior, and the environment. Following a regular diet and reducing daily caloric intake also has a significant effect. Behavioral therapy may be provided to those continuously struggling with weight regain. The stability of body weight can also be increased by avoiding harmful behaviors like emotional eating, late-night snacking, consuming excessive amounts of sugar, binge eating, and relapsing into an inactive lifestyle.

Generally speaking, reducing the number of calories consumed contributes to weight loss. As a general rule, one pound of weight is equivalent to 3,500 calories and in order to lose 1-2 pounds each week, one needs to reduce caloric intake by 500-1000 calories per day. Following this general rule without nutritional counseling or doctor-supervision is dangerous, however. Many individuals lack weight loss education and blindly follow a starvation diet that limits daily caloric intake to extremely low levels that have harmful effects on health. For instance, the original hCG diet, also known as the Simeons Diet, limits daily consumption to a mere 500 calories. This is not only considered an unsafe diet by the Obesity Medicine Association but also discouraged by weight loss experts like Dr. Nishant Rao at Diet Doc, a nationally recognized weight loss center.

At Diet Doc, patients are encouraging to follow healthier alternatives to dieting and regularly consult an in-house doctor throughout the weight loss process. With various prescription medications available, it is possible to adopt a more flexible diet program that involves consuming 800-1250 calories daily without impairing weight loss. The Simeons method for hCG dieting is not only outdated but also unnecessary and unrecommended. High-calorie programs offering safe weight loss are the ideal option for patients considering the hCG diet treatment. Doctor-supervision and diet customization based on nutritional needs is highly recommended.

At Diet Doc, patients can get a thorough understanding of the weight loss needs and 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. More than 90% of Diet Doc patients report an average weight loss of 15-20 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/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 Offers Weight Loss And Weight Maintenance Alternatives ... - Marketwired (press release)

Competitors in the sixth annual Biggest Winner contest have crossed the finish line and are seeing positive results from their hard work. So whats next for the six-member Observer-Reporter team?

Its one thing to lose weight but another to keep it off. After working out with a certified personal trainer four mornings a week for the past seven weeks, how will the contestants maintain their results and new healthy lifestyle? (Results of the contest were still being tallied and will be shared with readers next Sunday.)

Kendra Boni, fitness manager at the Washington Health System Wilfred R. Cameron Wellness Center, said the answer depends on whether the participants want to lose more weight. If so, they can continue working out as they have been for the duration of the contest.

Working out four days per week at a moderate intensity along with an additional day of lower-intensity training is what we consider to be the best and most achievable plan that weight-loss clients can follow, she said. During the program, participants have been learning how to manage everyday stresses and foods to include and exclude from their diets as well as how to create an exercise plan that will never get boring. We are confident that at the conclusion of the Biggest Winner program, participants will have the skills necessary to continue to progress on their own.

Once the contestants or anyone, for that matter achieve weight-loss and fitness goals, the hard work does not end.

So how does a person transition from weight loss to maintenance?

Boni said one key is to not fall into a rut with your workout routine. You may walk or take an exercise class several times a week, but she advises changing up routines now and then.

Especially when people are working out on their own, most people will hit a plateau where they arent noticing strength and flexibility gains at the pace they were initially, as well as a decrease in weight loss or sometimes an altogether halt in weight loss, Boni said. It is important to continue to change up your exercise routine every six to eight weeks to ensure that your body is always forced to adapt to new stressors.

That could mean adding intensity to cardio sessions or adding duration to cardio or strength-training sessions. Increase the weight used in exercises youre already doing or add something altogether different, such as a Zumba or spinning class. In addition to changing exercise routines regularly, Boni recommends meeting with a dietitian to evaluate your bodys demands for nutrients and daily calories.

Throughout the contest, the staff of the wellness center has coached the Biggest Winner contestants in the four pillars: exercise, nutrition, mindset and recovery. Boni stressed that its important to remember all of these even after you lose the weight. Recovery is a component that is the most commonly dismissed in a persons workout routine, she said. Adding a yoga class each week, foam rolling at the end of exercise sessions and regular meditation are all examples of recovery techniques that should be in everyones routine.

Keeping on the right track with nutrition and exercise require the proper mindset when entering the maintenance phase. Low- calorie diets combined with high-intensity workout sessions may help people lose weight in the short term, but its not a pace that most can maintain long-term.

Losing a pound per week means that youre working really hard, and a week such as that should be the pace you keep for as long as necessary to reach your goal, Boni said. Making short-term goals and celebrating those successes are how people can truly change their habits for long-term success. Also knowing how to avoid situations that lead to poor decisions and gaining the support needed from friends and family are the most valuable components to long-term weight-loss success.

Boni offered three tips to ensure success.

Continue to evaluate goals. Short-term goals and long-term goals are set at the beginning of any program, but re-evaluation along the way is a vital component to continuing progress. If you notice that you havent been making it to the gym as often as you were or that you are consistently eating more calories than you know you should, that would be a good time to check back in with a fitness or nutrition professional to gain the accountability that you may need, Boni said.

Dont get discouraged if you have a bad day. Many people tend to get discouraged if they miss a workout or eat something that they shouldnt. They think the whole day is ruined and continue to make bad choices. Boni said, It is so important to realize that life happens, and we all give into temptation sometimes.

Find new motivation. Boni said if youre having trouble finding motivation, try buying yourself a new piece of workout clothing or shoes or try a new type of exercise. Something as simple as that can get you excited to get back to the gym.

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Biggest Winner competitors cross finish line - Observer-Reporter

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