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Elizabeth Renstrom for TIME

Losing weight is tough, but keeping off the weight over time is even harder. The vast majority of people who lose weight gain it back, which is why weight loss maintenance is an area scientists and doctors are always looking into. Now, in a new study, researchers suggest that special programs designed for weight loss maintenance are critical for helping people reach and sustain their weight goals .

After people lose a substantial amount of weight, they tend to regain it at a rate of about 2 to four 4 lbs. a year, say researchers of a new study published in the journal Annals of Internal Medicine. To assess whether a post-weight loss program could help people prevent the weight from creeping back, the researchers split 222 people into two groups. All together, they'd lost an average of 16 lbs. during a 16-week weight loss program. Then, about half were assigned to a program that focused on helping them maintain the weight they lostthey had frequent phone calls with experts who talked to them about how to stick to their diet in social situations where temptation may be strong, told them to weigh themselves frequently and asked them about the good things that have happened to them as a result of their weight loss, and so forth. The other group went about their usual routines.

After a little over a year, the researchers checked in with the two groups and found that people who took part in the weight loss maintenance program regained about 1.5 pounds, and the people who did not partake in the program gained back an average of 5 lbs.

" I hope that people will take away that maintenance of weight loss requires effort and skills that must be practiced and engaged over time," said study author Corrine Voils , a research career scientist at William S. Middleton Veterans Memorial Hospital in an email to TIME.

Voils and her fellow authors conclude that having a maintenance component to weight loss programs can lead to more sustained weight loss over the long term.

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How to Lose Weight and Keep it Off - TIME

We just finished a study in mice and what we found is that when mice who are obese keep on repeatedly losing and gaining that weight, they live longer than the mice that are allowed to stay obese.

So we think its probably not a bad idea to lose weight even if you are going to gain it back and redo it every few years.

Around two in three British adults are overweight or obese, which increase the risk of type 2 diabetes, liver disease and cancer.

Susan Jebb,Professor of Diet and Population Health at Oxford University said:I agree with the notion that losing weight is generally worthwhile, even if you put the weight back on again.

We have good evidence from long term follow up studies after controlled intervention studies in humans that there is a benefit.

Read more from the original source:
Why yo-yo dieting is still better than doing nothing for weight loss - Telegraph.co.uk

If your long working hours is your excuse for weight gain, read this.

Long working hours, stress, unhealthy eating habits are all putting your weightloss plans on the backburner. You spend more than 10 hours each day at work, add to it the commute time and you are hardly left with any time for yourself. But if you want to lose weight, you have to make time to exercise, to eat home cooked food and get proper sleep. Here are some tips to help you achieve that:

Keep it all about you: Treat yourself as the most important person. Only when you put your health and wellbeing on the top of your priority list will you be able to make time for exercise and proper sleep. Put away things that dont need immediate attention and hit the gym or go for a run.

Cook both meals at the same time: The worst part is to get back home after a tiring day and plan what to cook. This is why most people end up eating instant noodles or ordering food from outside. Avoid this by cooking both lunch and dinner at the same time. Once you have meals ready at home, you have to just heat it up and eat. Read: How to lose weight while living in a hostel?

Control what you can: You cant control your working hours. But what you can control is eating right by packing meals and snacks from home, make time for exercise in the morning or evening. You will need to chalk out some plan for it. Also, once you are home, instead of staying glued to electronic gadgets and social media, hit the sack so you can catch 7-8 hours of sound sleep. Here are 6 tips to sleep like a baby.

Choose wisely when eating out: Work lunches, team dinners, birthday treats are all part of your work life. You may not be able to skip joining your colleagues each time. But learn to choose what you eat even though it may look awkward when everyone else is eating calorie laden food. Heres how to order healthy food at the restaurant.

Set short term goals for weight loss: Long term goals seem to be difficult to achieve at times. Hence set short term goals. Decide what you want to achieve in the next 1 month. It could be something simple like losing 3kg weight this month, or attending your yoga class or gym religiously for the fortnight. These milestones will bring you close to your long-term goal of weight loss.

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Published: February 20, 2017 3:23 pm

Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.

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5 ways to lose weight when you work long hours - TheHealthSite

A new study, however, suggests that using specific strategies -- such as weighing yourself regularly and planning for situations in which you might backslide -- could modestly slow the rate of weight regain in obese adults who have lost weight.

In the study, employing such strategies in a maintenance program increased the proportion of adults who stayed at or lowered their weight, after initial weight loss, by 13.9 percentage points, said Corrine Voils, research career scientist at William S. Middleton Veterans Memorial Hospital in Madison, Wisconsin and lead author of the study.

"We went into this study unsure what to expect," said Voils, who is also a professor of surgery at the University of Wisconsin-Madison.

"We knew that maintaining weight loss is hard and that previous maintenance studies have tended to focus on middle-aged white females. We were unsure if a mainly telephone-based program would work in a population that is primarily men and of mixed race," she said. "We were happy to see that our strategies reduced the rate of weight regain."

The new study involved 222 obese patients, of whom only 34 were women. All of the patients had lost at least 8.8 pounds in a 16-week weight loss program.

They were randomly assigned to participate in either an intervention group that provided weight maintenance strategies for an additional 42 weeks or a group that received usual medical care, with no emphasis on weight maintenance.

Those in the intervention group participated in three in-person group meetings and eight individual telephone calls, in which they were given a maintenance calorie budget and strategies on how to exercise, get support from their family and friends, and monitor their weight.

The phone calls also involved the patients reflecting on how their lives have improved as a result of weight loss, making a plan for situations when they might feel tempted to go back to old habits, and specifying how frequently they weigh themselves and revisit weight loss efforts if they have gained weight.

All participants, in both groups, were scheduled for assessment appointments at the beginning of the study and then after 14, 26, 42 and 56 weeks.

After 56 weeks, Voils said, 58.6% of patients in the intervention group either regained some weight or saw no change in weight, while 72.5% of patients in the other group regained or saw no change, a difference of 13.9 percentage points.

The average weight regain in the intervention group was only about 1.6 pounds, compared with about 5.2 pounds in the other group, the researchers found.

"Although this may not seem like a lot of weight, given the low program costs and the high benefit of carrying less weight over the longer term, this is an important finding that adds to our understanding about how best to help patients with obesity," said Dr. Jennifer Kraschnewski, associate professor at the Penn State College of Medicine, who was not involved in the new study.

"Obesity is now recognized as a chronic disease. However, we still don't treat it this way in the clinical setting. Clinically, we typically help patients engage in weight loss efforts, stand back and watch as they regain, and then try to re-engage them in additional weight loss efforts," she said. "We wouldn't treat someone's high blood pressure with a medication for only a year and then scratch our heads as to why their blood pressure is high again two years later. For obesity to be treated as a chronic disease, new approaches to management are critical."

Yet, the new study had some limitations.

It remains unclear in the study whether regular weighing, planning for high-risk situations or obtaining outside support was most effective in weight loss management, Voils said.

"Our study design did not allow us to say which component of our intervention was most effective," Voils said.

"There is evidence that self-weighing and relapse prevention help people maintain weight loss. Our intervention incorporates those skills and adds having patients reflect on the benefits they experienced with weight loss and talking with a support person about what they can do to support weight maintenance efforts," she said.

Though it remains difficult to establish which part of the intervention had the most impact on patients, having constant interaction with a supportive coach probably played a significant role in weight maintenance, said Dr. Samuel Grief, associate professor of clinical family medicine at the University of Illinois College of Medicine at Chicago, who was not involved in the study.

"Group dynamics tend to be more helpful, or a team-based approach using care coordination," Grief said.

"That would be my answer. Because strategies like food journaling or diaries or writing out what activities you do every day or emotions that you're feeling, all that is relevant, but there's not a lot of science behind those causing weight loss or mitigation of weight regain. Otherwise, everybody would do it," he said. "Also, it would have been helpful to gauge their self-efficacy."

Additionally, the researchers were unable to assess longer-term weight maintenance and relied on self-reports about dietary intake and physical activity.

"Our population was primarily middle-aged men who were white or African-American, and results may not generalize to other populations," Voils said.

Rena Wing, a professor at Brown University's Warren Alpert Medical School, and James Hill, director of the Center for Human Nutrition at the University of Colorado Health Sciences Center, established the registry in 1994.

"To maintain weight loss, there must be continued adherence to a low-calorie diet and high physical activity," Wing said.

She said the registry suggests that the following strategies may help someone who is trying to maintain their weight loss:

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New study suggests strategies for keeping off pounds - CNN

When used as part of a system combining Shake Days and Cleanse Days, Isagenix products improve body composition and contribute to better heart health during weight loss. They also offer better long-term weight maintenance compared to traditional heart-healthy dieting.

These are the findings of a study published as data sets in two peer-reviewed journalsthe first appeared on July 30 in Nutrients and the second on August 29 in Frontiers in Physiology(1,2).

In the study, both men and women using Isagenix products significantly reduced total, abdominal, and visceral body fat, and increased lean body mass percent and metabolism. The body composition changes also contributed to better measures of cardiovascular health during weight loss after 12 weeks.

After initial weight loss, those who continued using Isagenix products also had significantly improved weight maintenance and body composition as well as continued benefits on cardiovascular health measures after 52 weeks in comparison to those who transitioned to a traditional heart-healthy diet.

The study was conducted by researchers at Skidmore College, Saratoga Springs, New York under the direction of principal investigator and senior corresponding author Paul J. Arciero, Ph.D., Director of the Human Nutrition and Metabolism Laboratory and Professor of Health and Exercise Sciences.

The novel findings from this study may very well revolutionize how we prescribe weight-loss diets moving forward because of the increase in proportion of lean muscle and drastic reductions in abdominal and visceral fat mass during initial weight loss and the ability to maintain these favorable changes over the long term, Dr. Arciero said.

Long-term Study Design:Phase 1 Weight Loss and Phase 2 Weight Maintenance

The researchers designed the new study to evaluate weight loss in both men and women from an Isagenix System over 12 weeks and to determine if the results could be sustained over a year.

The study would also be the first to evaluate how weight loss using Isagenix products affected other factors. These included lean muscle, abdominal and visceral fat, as well as energy metabolism and arterial health.

The design of the 15-month study included one week of phase-in baseline control where subjects maintained a stable weight and, afterward, broke into two phases: Weight Loss Phase 1 of 12 weeks and Weight Maintenance Phase 2 of 52 weeks.

During Weight Loss Phase 1, all participants performed six Shake Days and one Cleanse Day per week.

During Weight Maintenance Phase 2, participants chose to transition to one of the following options:

Results: A Third of Visceral Fat Lost, Lean Mass Gained, Better Arterial Health, and Enhanced Metabolism

During the initial weight-loss phase (Phase 1), the subjects lost an average of 10 percent of their total body weight, nearly 20 percent body fat, and 33 percent of their visceral fat. They also increased their proportion of lean body mass (9 percent) and had significantly improved cardiovascular health with improvements in arterial flexibility (11 percent).

Over the yearlong weight maintenance period (Phase 2), the subjects who continued following an Isagenix System had a significantly lower body weight (6 percent), lower amount of total body fat (10 percent), and improved lean body mass (5 percent) compared to those who followed a heart-healthy diet.

Additionally, those who followed the Isagenix plan had better maintained their initial improvements in arterial health.

As an active nutrition and exercise science researcher for over 30 years, these were very impressive findings and clearly established our protein-pacing [Shake Days] and intermittent fasting diet regimen [Cleanse Days] as an effective short- and long-term strategy to promote healthy body weight, abdominal and visceral fat mass loss as well as enhanced metabolism and cardiovascular health compared to other commonly prescribed diets, Dr. Arciero said.

One of the more intriguing findings from the weight loss phase (Phase 1), said Dr. Arciero, is that the subjects had a five percent increase in resting metabolic rate, which is likely due to protein pacing, or spreading doses of whey protein over the course of the day.

During the weight-maintenance phase (Phase 2), the study also measured positive effects toward maintaining metabolic rate. This was possibly related to a higher proportion of calories obtained from protein in the subjects during the Isagenix weight-maintenance phase, said Eric Gumpricht, Ph.D., Isagenix Manager of Research and Science, and a co-author on the Nutrients publication.

Companys Continued Commitment to Science

The study demonstrates the continued commitment of Isagenix for funding clinical studies supporting the safety and health benefits of Isagenix products as a way to promote and maintain weight loss, Dr. Gumpricht said.

We observed safe and efficient weight loss with Isagenix during the weight loss phase for both men and women, he said.But more importantly, that continuing incorporating intermittent fasting as Cleanse Days alongside caloric restriction as Isagenix Shake Days helped subjects better maintain those favorable changes to body compositionweight, fat, and visceral fat loss and lean body mass retention and arterial health.

The findings provide additional scientific validation after earlier work performed at University of Illinois at Chicago (UIC) found that Isagenix products demonstrated superiority when compared to a traditional heart-healthy diet for improving body composition during weight loss in women after four weeks (3, 4).

The earlier findings from UIC appeared in Nutrition Journal and in Nutrition and Metabolism in 2012.

The new Skidmore College study was registered at National Institute of Healths ClinicalTrials.gov, a publicly and privately supported registry of clinical studies conducted around the world.

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Isagenix Improves Body Composition During Weight Loss and ...

Postmenopausal women who intentionally lost weight over the course of three years had a much lower risk of endometrial cancer up to 11 years later compared to women whose weight didn't change, a U.S. study finds.

Overall, women who intentionally lost 5 percent or more of their body weight had 29 percent lower risk of developing endometrial cancer during the study period, and the effect was most pronounced for obese women, whose risk dropped by 66 percent with weight loss.

"We decided to do the study because we realized that, although obesity increases the risk of endometrial cancer, research couldn't say if intentional weight loss, especially among older persons, could reduce that risk," lead author Juhua Luo, of the School of Public Health at Indiana University in Bloomington, told Reuters health in an email.

Endometrial cancer is the most common gynecologic cancer in the U.S. and the fourth most common cancer among women. About 2.8 percent of American women will be diagnosed with endometrial cancer at some point during their lifetime, according to the National Cancer Institute.

Body fat is thought to increase risk of this hormone-sensitive cancer by increasing the amount of estrogen a woman produces, the researchers write in Journal of Clinical Oncology.

For their study, Luo and her colleagues analyzed data on more than 36,000 women between the ages of 50 and 79 who participated in the larger, long-term Women's Health Initiative study.

All the women were weighed at the beginning of the study period and again three years later when they were also asked if they had intentionally tried to lose weight in the previous few years. The study team followed the women for an average of 11 more years and found that 566 women were diagnosed with endometrial cancer during that time.

With women whose weight remained stable as the reference point, researchers found that women who dropped pounds were significantly less likely to develop endometrial cancer, and those who gained weight saw an 8 percent to 23 percent increase in risk. For women who had not used hormone replacement therapy for menopausal symptoms and gained weight, risk rose by 30 percent.

"It is not too late to lose weight to reduce cancer risk, even if you are older," Luo said.

The study only looked at older women, but Luo said she thinks it is reasonable to think the effects might apply to younger women too, and more research is indicated.

"The majority of women with endometrial cancer are diagnosed with early-stage tumors that are associated with a high cure rate. However, despite this paradigm, not only is the incidence of endometrial cancer increasing, but the number of women who die as a result of the disease also is increasing," Dr. Jason Wright, chief of gynecologic oncology at Columbia University College of Physicians and Surgeons and New York Presbyterian Hospital, writes in an editorial accompanying the study.

In 2016, the number of deaths from endometrial cancer in the United States reached 10,170, which is a 25 percent increase compared with just five years earlier, he writes.

Luo's findings suggest that weight loss, even by a modest amount, can lower a woman's risk of endometrial cancer, Wright told Reuters Health by email.

"Fatty tissue releases estrogen which can stimulate the endometrium and increase a woman's risk of endometrial cancer," Wright said.

At present, the only women for whom screening is recommended are those with Lynch syndrome, a genetic abnormality that predisposes women to the development of endometrial and colorectal cancer among other cancer types, Wright noted.

"Most endometrial cancers will have symptoms early such as vaginal bleeding. Women with vaginal bleeding should consult with their physician for evaluation," he said.

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Older women reduce their endometrial cancer risk with weight loss - Fox News

People who undergo gastric bypass surgery are more likely to experience a remission of their diabetes than patients who receive a gastric sleeve or intensive management of diet and exercise, according to a new study. Bypass surgery had already shown better results for diabetes than other weight-loss methods in the short term, but the new research followed patients for five years.

We knew that surgery had a powerful effect on diabetes, says Philip Schauer of the Bariatric & Metabolic Institute at the Cleveland Clinic. What this study says is that the effect of surgery is durable. The results were published online February 15 in the New England Journal of Medicine.

The study followed 134 people with type 2 diabetes for five years in a head-to-head comparison of weight-loss methods. At the end of that time, two of 38 patients who only followed intensive diet and exercise plans were no longer in need of insulin to manage blood sugar levels. For comparison, 11 of 47 patients who had a gastric sleeve, which reduces the size of the stomach, and 14 of 49 who underwent gastric bypass, a procedure that both makes the stomach smaller and shortens digestion time, did not need the insulin anymore. In general, patients who had been diabetic for fewer than eight years were more likely to be cured, Schauer says.

Even those surgical patients who still needed to take insulin had greater weight loss and lower median glucose levels than others in the study. This study was also one of the few to show that bariatric surgery could help those with only mild obesity, defined as a body mass index between 27 and 34. How bariatric surgery might improve diabetes is still unknown, but scientists have pointed to effects on the bodys metabolism (SN: 8/24/13, p. 14) and gut microbes (SN: 9/5/15, p. 16).

Over five years, gastric bypass patients showed bettercontrol ofblood sugar levels than patients whoused a gastric sleeve or medical management such as intensive diet and exercise plans.

The same research team had published similar results at one and three years after surgery, but few studies looked further, says Kristoffel Dumon, a bariatric surgeon with the University of Pennsylvania Health System in Philadelphia. The criticism of bariatric research has been that there are no good long-term results. With weight-loss surgery, you often see rapid initial results, but you want to see that to a five-year time point.

Dumon also notes that the patients who received only intensive medical therapy did not report an improvement in their quality of life, and their emotional well-being worsened. People in the surgical group reported improvements in quality of life, but not in emotional well-being, a finding that Schauer says has more to do with stress management and other characteristics that wouldnt necessarily be affected by surgery.

Schauer hopes to have even longer-term data in the future. His team will combine their results with those from similar research at three other U.S. sites with the goal of following patients for up to 10 years.

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Gastric bypass controls diabetes long term better than other ... - Science News

When it comes to weight loss, nutrition advice is all over the map. With so much information and conflicting recommendations from weight loss experts, its hard to know what to eat to meet your goals. If youre looking to drop a few pounds and get in shape, youll need a nutrition plan that sets you on the right path.

To begin with, stay away from diets that promise quick and easy results, says Kelly Devine Rickert, registered dietitian with Franciscan Health and media spokesperson for the Illinois Academy of Nutrition and Dietetics. A sound weight loss program will consist of education, menu planning, label reading, food preparation, exercise, weighing in and food journaling. These are components of sustainable weight loss.

Slow progression can help lead to long-term changes, adds Terri Sakelaris, registered dietitian/nutritionist and certified diabetes educator for Community Hospitals Diabetes Center. She has her clients keep a food, beverage and activity log from the beginning to get a good picture of what theyre taking in. I encourage small changes at a time, so these can be manageable. For example, I have them try making clean, no processed foods for breakfast for several weeks. If this is manageable, then we advance to adding clean lunches.

Weight loss is a slow and steady process, no matter which avenue you choose. Weve broken down some of the most popular methods of eating for weight loss so you can better understand which one, or which combination, might work for you.

Calories in; calories out. This is perhaps the best known way to slim down. The calorie is a unit of measurement of the energy we take in or expend. To lose weight, the theory goes, we must expend more than we take in.

Calorie counting is a simple system. Each food has a certain number of calories in it, and there are numerous phone apps and websites to help you calculate how many you should be eating to lose weight. You can potentially eat whatever you want, as long as it falls within your calorie allotment.

On the other hand, calories tend to go fast. For example, if your calorie allotment for the day is in the range of 1,500 and you have your eye on a slice of bakery cake that costs you 550 calories, youre down to 950. Low calories can equal low energy; some calorie counters report feeling tired and hungry by the end of the day.

Low Carb/Low-Glycemic Index

Low-carb, or low-carbohydrate, diets have been on the upswing in recent years. When we eat carbs (think bread and pasta), they are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising blood glucose levels. This increases the production of insulin, our fat storing hormone. Therefore, more carbs equals more fat. Low-carb eaters restrict the amount of carbs they consume so that instead of using the food they are consuming as fuel, their bodies burn the fat theyve already stored.

Similarly, the glycemic index is a rating system that ranks carbs according to their ability to affect blood sugar levels. Its often recommended that patients with diabetes eat low on the index.

You can eat as much as you wantof the right foods. As long as your carb count is low, eat all the steak your stomach desires. Low-carb eating is a potential refuge for calorie counters discouraged by their lack of energy.

There are side effects associated with the switch to low-carb eating (but not necessarily low-GI eating). They include foggy-headedness and digestion problems due to lack of fiber. Consider investing in fiber supplements and make sure to eat your veggies.

Many clean eaters have success losing weight by eating fresh, whole foods. The idea is that our bodies are designed to digest foods that are as close to their natural state as possible. The focus is on a high-quality, balanced diet and portion control.

Youll eat a variety of nutritious foods that fall under these categories: whole grains, fruits, vegetables, fats and protein. Focus on nutrient-dense foods, which provide your body with optimal energy.

Eating clean requires some meal prep time and possibly more frequent trips to the grocery store for fresh meat and produce. When eating clean, you also remove refined sugar from your diet, which can be difficult to give up.

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How to make sense of popular diets in Northwest Indiana - nwitimes.com

CASPER, WY--(Marketwired - February 16, 2017) - Despite the fact that nearly 80% of Americans are attempting to eat healthier meals and nearly 20% are dieting actively, obesity rates have been rapidly rising in the U.S. for the last 50 years. In the meanwhile, the weight loss market has reached over $64 billion. With the excessive amounts of fatty foods and sugary drinks in the American diet, weight loss supplements alone may not affect obesity rates much. Nutritional counseling and medical weight loss is a serious option to consider, particularly for overweight and obese individuals who are consistently struggling with weight loss.

In such cases, one weight loss solution that may be recommended is a customized hCG diet plan, which is different from the original Simeons hCG diet. The original hCG diet, also called the Simeons method, was developed in the 1950s and known to be dangerous because it was was practically a starvation diet that limited daily consumption to 500 calories. Diet Doc, a nationally recognized weight loss center, has discouraged the Simeons method since 2009, determining it to be too risky through in-house studies. Since the 1950s, medical experts have managed to better understand hCG and the dietary conditions it necessitates to be safe and effective at the same time. Now, hCG can be applied in a safer, non-harmful setting and the Simeons method is unnecessary and unrecommended. After thorough research over the last several decades, Diet Doc has created a flexible diet program that involves consuming no less than 800 calories (and up to 1250 calories) daily without negatively affecting the rate of rapid weight loss. These high-calorie programs offering safe weight loss are advised for patients considering hCG treatment.

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. Genetic testing is particularly recommended as it results in effective weight loss in the long run. All Diet Doc programs, including the hCG diet for moderate to extreme cases, 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 lose 20 or more pounds every month.

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 Offers Safer Weight Loss Results For New hCG Diet With ... - Marketwired (press release)

As we age, our metabolism and muscle mass start to decrease. Did you know that adults lose between five and seven pounds of muscle every decade after age 20?

To combat these signs of aging, add exercise into your daily routine. Whether its tracking your steps, running outside during your lunch break or taking your favorite fitness class. Its important to set aside this time to improve your overall health.

Here are just a few of the key benefits to improving your quality of life through strength training:

Improved overall ability to do everyday activities. Think: picking up groceries, holding your child, pushing the lawnmower, etc. The stronger your muscles are, the greater chance you have of staying injury-free.

Decreased risk of osteoporosis. Inactivity and aging can lead to a decrease in bone density, causing brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.

Increased calorie burn. Strength training increases the bodys metabolic rate, causing it to burn more calories throughout the day. This aids significantly in long-term weight loss.

Improved flexibility. Incorporating yoga or stretching into your week is an important part of sticking with your workout plan. Exercising without a high level of flexibility makes the body extremely prone to injuries that can throw off an exercise routine for weeks or even months.

Stronger heart and lungs. According to the American Heart Association, you should be exercising at a moderate-intensity for at least 30-minutes, 5 days a week. If youre ready to take things up a notch, aim instead for 25 minutes of vigorous aerobic activity at least 3 days a week.

Its never too late to start exercising. The only person that is holding you back is you, so why not start today.

Robyn Weisman provides in-home customized personal training, corrective exercise programs, and nutrition counseling services in the Center City area. She specializes in corrective exercise for improved movement, muscular imbalances, and injury prevention, as well as overall strength conditioning and lifestyle improvement. To learn more, visit resultsbyrw.com.

Read more Sports Doc for Sports Medicine and Fitness.

Published: February 16, 2017 4:00 AM EST

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5 anti-aging benefits of exercise - Philly.com (blog)

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