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Master's Degree, Nutrition, University of Tennessee Knoxville

This article was co-authored by Claudia Carberry, RD, MS. Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Co-authors: 558

Updated: February 7, 2020

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The best way to lose weight fast is to eat right and make time for exercise every day. If you don't like going to the gym, swimming, biking, or even dance aerobics can be great options. Alternatively, you can incorporate exercise into your daily routine by biking to work, taking the stairs instead of walking, or even taking a lap around the block. Focus on eating proteins, whole grains, and plenty of fruits and vegetables at every meal. You can also use an online calculator or ask your doctor to help you determine how many calories you should be eating each day, then keep track of the calories you consume in a journal. However, don't worry about sticking to a strict diet regimen, since those often fail. Instead, try replacing unhealthy meals with healthy ones at least 3 times per week. To learn more from our Dietitian co-author, such as which foods to avoid and diet plans to try, keep reading!

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5 Ways to Lose Weight Fast - wikiHow

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Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

When people refer to metabolism being "fast" or "slow" what they are really referring to is a measure of Basal Metabolic Rate (BMR). BMR determines the number of passive calories that you burn - these are the calories that your body uses up while at rest.

A popular misconception is that adding muscle will help you metabolize calories faster - and while this is partially true, muscles at rest actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly at work keeping you alive and healthy.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

There's also the myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can affect your BMR it's not nearly enough to make a noticeable difference in your weight. In order to lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely out of your control.

The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

A review, published in 2011 in Molecular Genetics and Metabolism, that examined 9 twin studies and 19 family studies found that metabolic syndrome - and some of the symptoms associated with it including obesity, high cholesterol, and insulin resistance - are common among families, suggesting a significant heritability factor.

The exception to this rule comes up only for rare illnesses like Cushing's syndrome or hypothyroidism, which both slow metabolism.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at Columbia University.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

Unfortunately, you can't completely stop your metabolism from slowing down as you age but exercise may give you a boost. Studies show that keeping active as you grow older can help curb a metabolism slowdown.

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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Excerpt from:
How metabolism works and why you can't speed it up to lose weight - msnNOW

Tallal Zeni, Special to hometownlife.com Published 1:38 p.m. ET Feb. 27, 2020

Tallal Zeni, MD(Photo: Courtesy of Saint Joseph Mercy Health System)

For many Americans this may be the year to consider bariatric surgery. If you have already attempted medical weight loss through classes or programs and yet remain morbidly obese meaning more than 80 or 100 pounds over your ideal body weight then bariatric surgery may be a consideration.

According to the American Society for Metabolic and Bariatric Surgery, roughly 24 million Americans fall into the morbidly obese category. If you are amongst this group, medical studies tell us there is less than a 5% success rate you will lose the excess weight without surgery. The good news for those considered morbidly obese is that there are still many options available. You may be a candidate for bariatric surgery, more commonly referred to as weight loss surgery.

Bariatric surgery can help patients lose an average of 70 percent of their excess weight. So for someone who is approximately 100 pounds above their ideal weight, they can expect to lose 70 pounds with weight loss surgery. Beyond the obvious weight loss benefits and improved quality of life, there are many medical benefits that are equally important. Bariatric surgery can resolve or improve many diseases associated with obesity such as diabetes, high blood pressure, high cholesterol, heart diseases, sleep apnea, arthritis and joint pain. All of these health benefits explain why most medical insurances cover the cost of surgery.

More: South Lyon woman struggled all her life with weight. Now she's lost 135 pounds.

More: Bariatric surgery has helped this man drop over 200 pounds in under two years

Though we offer different bariatric surgeries most commonly sleeve gastrectomy and gastric bypass and different techniques such as laparoscopic as well as robotic surgery, the fundamental idea behind the success of each is the same. First, by reducing the size of a patient's stomach, a person will feel fuller faster and thus will consume less calories. Second, many of the surgeries improve ones metabolic hormones to decrease appetite and help sustain weight loss for the long term. Third, bariatric surgery, depending on the type, may bypass some of the intestine leading to decreased absorption of calories. Combined with a sensible and protein rich nutrition plan, as well as a healthy exercise program, bariatric surgery is proven to be a successful weight-loss approach for many people.

If you are 100 pounds or more overweight, you are not alone. There is a community of people just like you that shares similar experiences, feelings and frustrations. Whether you join a gym, a weight loss center or are considering bariatric surgery, there are options available to help you lose weight, eliminate or reduce many diseases, and improve your overall quality of life.

Tallal Zeni, MD, is the medical director of Saint Joseph Mercy Health System's Michigan Bariatric Institute. He is board certified in general surgery and fellowship trained in advanced laparoscopic and bariatric surgery. He performs surgery at St. Mary Mercy Livonia and St. Joseph Mercy Oakland. For more information about bariatric surgery, call 734-655-2692 or visit http://www.stjoeshealth.org.

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Saint Joseph Mercy doctor: Surgery one way to win the weight loss battle - Hometown Life

Research has already established that daily exercise does not play a large role in weight loss, and I think that is a major misconception for anyone who embarks on a journey to lose weight. Before you start working out, ask yourself, why do you want to exercise? What is your motivation? Is it that you want to improve your weight, become a better athlete, manage stress, etc.? Its different for all of us and there is no wrong answer, but it might help you set better and more realistic goals.

As a part of my series about 5 Lifestyle Tweaks That Will Dramatically Improve Ones Wellbeing, I had the pleasure of interviewing Joanne Donoghue. Joanne is a PhD, a nutritionist and exercise physiologist at New York Institute of Technology College of Osteopathic Medicine in Old Westbury, NY. An associate professor and director of clinical research for the universitys medical school, she has had multiple publications in the exercise science field, and has presented her work both domestically and internationally. Her biggest accomplishment is being a hands on full-time working mother of two boys and wife while maintaining her passion for running and fitness. Dr. Donoghue is a 6x marathoner and 2x Ironman finisher.

Thank you so much for doing this with us! Our readers would love to get to know you a bit better. Can you share with us the story about how you first got involved in fitness and wellness?

Iwas born with a congenital hip problem and growing up I was told that I should not and could not play sports. Being told you cant is a very powerful motivator when deep inside you know that you can. I went on to be a successful athlete and played sports throughout high school and college. I wanted to work in a field that I can help others find the power of movement and exercise. However, although I was an athlete, I also struggled with food control. When I took my first nutrition class in high school I was fascinated by food science and how that applied to active people. Ive been hooked on nutrition and fitness ever since.

Can you share the most interesting story that happened to you since you started your career?

Our university has a specialized treatment center for patients with Parkinsons disease, and sometimes we have retired New York athletes that will attend events and help spread awareness for the cause. While at one of these events I met several retired professional hockey players who I had watched during my childhood. It turned out that one of them was a marathon runner, like me, as well as a triathlete who shared my ambitions to do an Ironman competition. Weve since ended up becoming good friends and training partners, and I learned a lot from training with a pro athlete! We both finished the Ironman (he was faster, sadly) but not many people get the chance to train and attain a life goal alongside a professional athlete that they grew up watching on TV.

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

When I first started working in rehabilitation, I was very young and my peers were mostly male. I thought that in order to be taken seriously in this field I had to dress more masculine and hide any part of being a woman. My patients at the time were geriatrics, they were from a different generation. After some time I had an older patient bring me a gift. When I opened it, to my shock it was a very feminine outfit. She told me I was such a pretty girl and I would never find a husband dressing the way I was. Now, this story might anger women today, but it also made me realize that I was dressing to take the attention away from the fact that I was a woman. I wasnt dressing to make me feel comfortable in my own skin, but outfits that I thought would help me to be taken seriously at work.

When I started dressing the way I felt most comfortable, I wasnt trying to hide my curves or the fact that I was a female. The gift this patient gave me was a lesson, not only to not be offended by people. Her intentions were good. I realized that in order to use my expertise and help others reach their full potential, I had to first be comfortable with myself. On that note, I love the changes that have occurred in the world today. When I look at younger women today I have such envy for the confidence they have and the freedom to be who they are. There is still work to be done, but its refreshing to see that they are gaining more opportunities to be themselves.

Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?

Sports have always been the biggest part of my life. I was an athlete, but I also struggled with weight fluctuations. I have a Bachelors degree in Nutrition, a Masters degree in Exercise Physiology and a Doctorate of philosophy in Alternative and Holistic Nutrition. My education has been fantastic in this field, however, I am also a marathon runner, a two-time Ironman finisher, and a triathlete. Ive struggled with nutrition and training just as everyone else has. My perspective is unique in that I bring evidence-based knowledge, as well as personal experience, to the people that I help. Whats better than that!

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

My junior high soccer coach. As I mentioned, I had a slight disability and I started sports much later than other kids. I was good, but I did things a little differently. I didnt think I would make the team because of it. In tryouts he pulled me aside and worked with me for over an hour on my power kick. He figured out how to get me to be one of the best kickers on the team by teaching me that it was okay to do things differently as long as I got the job done. It seems like a simple story, but to a 12-year-old girl he did wonders for me that day. I went on to be a college soccer player, an all-county track runner, and a volleyball player.

However, a few years later when I had to try out to be exempt from swimming class, he failed me. I should have passed hands down, but I didnt put in my best effort. He failed me not on my physical ability, but my lack of effort to try my hardest. It wasnt fair, and that was the second lesson he made sure I learned. Life isnt fair and sometimes even though you may think you deserve something it doesnt mean you are going to get it. I sat through a year of unnecessary swimming lessons and it was a very humbling experience for me. He didnt accept anything less than my best effort. He was my inspiration for pushing myself to do marathons and an Ironman.

Ok thank you for all that. Now lets move to the main focus of our interview. We all know that its important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, its often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?

Time

We all have a daily routine that we usually follow. Most of us get up and go to work, or get up and have to take care of kids (even harder than going to work) or both! You may have a long commute; you may feel you dont spend enough time with family and friends. Doing things for ourselves usually becomes our lowest priority. Preparing healthy food takes time that many of us do not have, so grabbing on the go has become part of our culture. Unfortunately, quick food is usually not healthy food. Doing meal preparations in advance can take the stress off not knowing what to eat, and try to slow down and enjoy food. Being prepared and prepping in advance can eliminate mindless eating.

Stress

Stress creates hormone secretions in our brain that increase cortisol levels and wreak havoc on our hormones. Weve all heard the term stress eating, and thats actually a real thing. When were high stressed, certain foods that are high in sugar can create a sense of calm for us and comfort. Although it brings us temporary relief, long term it creates poor habits.

The other pitfall that we see from those who exercise frequently is the idea that more is better and that rest days hold us back. That could not be farther from the truth, rest! Designate one rest day a week into your regimen. I tell people to take their rest day on a day when you make time for friends and family. That way giving yourself permission to rest will be meaningful not only physically but also emotionally.

Money

Healthy food can be expensive. Unfortunately, it does not have to be, so let me rephrase that. Buying prepared healthy food is expensive. Preparing your own healthy food can be much more cost effective. But that brings us back to the problem of time. Your health should be your priority, designating one day for a few hours to plan a weekly menu can give you the ability to plan healthy meals and budget for it.

Can you please share your 5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve Ones Wellbeing? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)

1. Well first, research has already established that daily exercise does not play a large role in weight loss, and I think that is a major misconception for anyone who embarks on a journey to lose weight. Before you start working out, ask yourself, why do you want to exercise? What is your motivation? Is it that you want to improve your weight, become a better athlete, manage stress, etc.? Its different for all of us and there is no wrong answer, but it might help you set better and more realistic goals.

2. Know your calorie intake and your macronutrient intake. This is a big one for me. We all can say how many gallons of gas our cars need to run, but most people have no idea how many calories their own body requires just to function. This can be done doing a resting metabolic test by a nutritionist or through estimated formulas that arent as precise, but may help give you an estimate.

3. This brings me to my third tweak. Write your diet down. Using an application like MyFitnessPal allows you to see how many calories you are consuming, and also will break down your percentage of how many carbohydrate, protein and fat makes up your diet. Most of us have hidden fat and simple carbohydrates hidden in our food that we may not realize. Sometimes only minor tweaks can make a big difference. I realized I was carelessly using coffee sweetener every morning and by the time noon time came I had consumed over 30 grams of sugar just from coffee. It was a small tweak I made and it made a big difference in my calorie intake.

4. Make sure you eat enough to fuel your body and activity. One of the research areas I love to explore is how our metabolisms respond to exercise. And its not always what youd think! In a recent study we compared middle distance female runners to long distance female runners of the same age and found that the long distance runners, despite racking more workout time, were taking in much lass calories than their bodies needed. This caloric deficit caused them to have much slower metabolic rates. Our bodies are smart. If you arent taking in enough of the proper calories, it will slow its metabolism down to conserve energy.

5. Stop weighing yourself. As an athlete the scale can be very misleading. Muscle is denser than fat therefore it weighs more. Stepping on a scale and seeing 510 pound weight fluctuations not only can be a major mind tease, it can be inaccurate. An example I can give you was a patient who lost 40 pounds doing Weight Watchers. When we measured her body composition pre- and post- diet, she had lost 20 pounds of fat and 20 pounds of muscle. That is counterproductive because her resting metabolic rate is now reduced and so is her strength. Do not be a slave to the scale.

As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?

For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?

There are no specific three exercises that would fit everyone, but I would suggest the following 3 types of exercises:

In my experience, many people begin an exercise regimen but stop because they get too sore afterwards. What ideas would you recommend to someone who plays sports or does heavy exercise to shorten the recovery time, and to prevent short term or long term injury?

Delayed onset muscle soreness usually occurs between 24 and 48 hours of intense exercise. Active recovery is effective in removing lactic acid and fluid form sore muscles. When you wake up with that incredible stiffness and pain for a day of exercise, your natural inclination is not to move. That couldnt be further from the truth. Doing a form of light exercise such as walking, biking or stretching can help pump some of the fluid out of the swollen muscles and help them to repair. Even a light massage can be effective. If you feel your soreness is too much, then lighten up on the exercise next time, its not a bad thing to be a little sore! Its a sign that you are using your muscles and its a sign of repair to rebuild to be stronger!

There are so many different diets today. Can you share what kind of diet you follow? Which diet do you recommend to most of your clients?

I typically never recommend a diet and I would use caution if you find someone who suggests one particular diet. Food is too personal, variable and there is no one size fits all for diet. Intermittent fasting is very popular right now. The theory is to consume your calories in an eight-hour timeframe and fast for the remainder. The theory is that during your fasting state you go into a ketogenic state and utilize fat for fuel. The real challenge is to eat the correct caloric needs and not to over eat within the time frame given. There are no long term studies supporting this diet, only shorter term ones. Any diet will be effective in the short term. Its whether you can maintain that lifestyle.

The most effective tool I recommend is using an online app called MyFitnessPal, which allows you to assess your diet daily and have it broken down by percent of carbohydrate, protein and fat and allows you to record your caloric intake. From there we can make modifications to have someone eat what they would like, but maybe make slight changes to have them eat more desirable or to their caloric needs. I use this app regularly. Sometimes I get lazy and forget, but when I fall off track I go back to it. It keeps you honest and helps you understand where you can improve.

Is there a particular book that made a significant impact on you? Can you share a story?

Unbrokenby Laura Hillenbrand. Its the story of Louis Zamperini who was a troubled teen and an Olympic runner in the Berlin Olympics, but when he served in World War II and his plane crashed in the Pacific he became a castaway at sea for months. The story of survival at sea is remarkable enough for any person to endure, but whats more is that he was also captured and taken to a Japanese prison camp where he was tortured and brought to the brink of death. When I read this book its a reminder of what the human souls drive to live, and a testament to how precious life is. We are capable of so much more than we believe (remember the Winnie the Pooh quote!).

You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger.

I would urge everyone to recycle, to use less plastic and to buy more fuel efficient vehicles. My training partner told me his four-year-old grandson saidwe need to be nice to the earth or it will die. Its a purposeful and beautiful outlook from a child who will inherit the planet from us. We need to leave our kids a better planet. I would never want my kids one day to say, Why didnt you do something?

Can you please give us your favorite Life Lesson Quote? Do you have a story about how that was relevant in your life?

Just remember you are braver than you believe, stronger than you seem and smarter than you think.- Winnie the pooh

I think this quote can relate to any person. I never believed I could do a marathon or an Ironman, I was stronger than I thought. I never thought I was smart enough to get my PhD and work in a medical field alongside brilliant people. This quote is so simple yet speaks volumes, its a reminder to everyone to not doubt yourself when life puts you to the test.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them

Danica Patrick. She succeeded as a racecar driver in a male dominant sport. She withstood so much criticism, and she was able to be a tough, strong woman while still embracing her feminine side by gracing the pages of Sports Illustrated swim suit issues. She is considered one of the top 100 most influential women in the world, and she is now focused on healthy eating, fitness and has her own podcast that is based on positivity and helping others be their best. Her training regimen is intense. Im not sure if I would want lunch with her or just have one workout with her! She also is now an entrepreneur with her own clothing line Warrior. I would urge anyone to listen to her podcasts. She has accomplished so much and really can inspire women to see that anything is possible.

What is the best way our readers can follow you on social media?

@Joannedonoghue4

Thank you for these fantastic insights. We wish you only continued success in your great work!

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5 Lifestyle Tweaks That Will Dramatically Improve One's Wellbeing with Dr. William Seeds & Joanne Donoghue - Thrive Global

American Heart Association "This was about breaking a family legacy of heartdiseaseand feeling good."

Michelle Emebo's doctor was just as shocked as she was to discover she had high blood pressure during her third trimester of pregnancy. Emebo says she was pretty healthy before becoming pregnant and had been exercising pretty regularly. She was motivated to prevent gestational diabetes and pass her glucose test at the end of her second trimester. However, once she passed the test, eating healthy became less of a priority.

"Once the test was over, my diet just went down the gutter," Emebo says. "I was eating Starbucks breakfast sandwiches on the way to work and then just kept eating once I got to work. I work at an academic center where there is always some kind of celebration, so it would be a donut here, a cupcake there." Emebo said she gained a healthy 10 pounds during her first two trimesters but put on almost 15 pounds in a matter of weeks leading up to her high blood pressure diagnosis. (FYI, healthy weight gain during pregnancy is typically between 25 and 35 lbs, but every woman is different.)

Emebo says her doctor was reassuring that her blood pressure would go back down to the 120/80 she was used to having after giving birth. She tried to cut back on the sweets, but between anxiety at work preparing for maternity leave, moving into a new home and her husband finishing residency, there was a lot of stress going on in her life that continued to impact her health. She said all she had the energy to focus on at the time was delivering a healthy baby and making sure her blood pressure didn't continue to trend upwards.

Turns out, Emebo's blood pressure didn't go down after giving birth or after breastfeeding. Her doctor put her on blood pressure medication after several months, but that didn't seem to have much of an impact.

"That's when I realized I'd had enough, that I was going to have to do something as far as exercise and diet," Emebo says. "I knew it was possible for me to get back to normal since I was there before pregnancy. Finally, a year and a half later, I started making a change."

Taking Control of Her Health

Emebo was a collegiate athlete and the natural first step towards a healthier lifestyle was bringing exercise back into her routine. The local mom's group she's a part of had a meetup at OrangeTheory Fitness one day, and she knew she needed to come back for more.

"I got my butt kicked that first class, but I thought, 'I need to be in here' and signed up for a membership that day," she says.

Changing her diet wasn't as simple, however. Emebo was attempting to eat the way she did when trying to lose weight for her wedding several years prior, and her methods just weren't working for her. She had her doctor refer her to a nutrition professional.

Emebo admits that nutrition was the hardest part for her. She says, "You don't realize how much convenience food is a part of your life when you have to change your schedule to cook and grocery shop."

As difficult as it was to start cooking more often, she says this is when she saw the biggest change in her healthand blood pressure. Emebo says her dietitian played an important role in teaching her portion control, cutting back on added sugar and sodium and learning new cooking methods. She started using spices and DASH seasonings to bring flavor to her meals without salt, and learned to caramelize sweet potatoes, so she no longer needed brown sugar to enjoy them.

Choosing a Lifestyle Over a Diet

Emebo was able to normalize her blood pressure and lose 20 pounds within six months, which inspired her to keep going. She lost 75 pounds and has kept it off after three years. Emebo says that while she could have lost weight faster, she was pursuing a healthy lifestylenot a restrictive diet or a number on a scale.

"I didn't have a goal weight," Emebo says. "Everyone would ask what size I wanted to be, but it wasn't about that. I would tell them 'whatever weight gets me off my medications and keeps me healthy.'"

Emebo continued to dial back on sodium and added sugar while increasing her intake of vegetables and other high-fiber foods. She also began meeting with a trainer to help her meal plan around her workouts as she was growing stronger in the gym.

"I never felt deprived in that year and a half, and that's probably why it took me a little longer to get to where I needed to be," Emebo says. "I enjoyed birthdays, holidays and my family's favorite foods, but if I could stick to healthy eating 80% of the week, I could feel good."

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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Both of Emebo's parents have struggled with high blood pressure and survived strokes, so she knows her family history of cardiovascular disease puts her at increased risk.

'I really wanted it to be about my health, and not just physical health but mental healththis was about breaking a family legacy of heart disease and feeling good," she says.

Emebo also cut back on alcohol after participating in Dry January in 2018. She now reserves imbibing for special occasions and feels more energized than ever.

"I don't have anything against [alcohol], but I began to notice drinking a glass of wine at night made me sleepy in the morning and hungrier during the day. Once I cut out my glass of wine or two each week, it helped me get up in the morning and I wasn't having food cravings at night anymore."

Trust the Process

Today, Michelle is eating more carbs and calories to keep up with her workouts, while still being mindful of her intake of salt and added sugars. She says this health journey has really turned into a way of life for her and her family and has left her feeling empowered.

"There was a time where I didn't know what I needed to do to get healthy," Emebo says. "It wasn't until I realized i had to take control of my healthand it had to start today that I was able to realize it was possible to get healthy and that I really could do this. I've never been as fit as I am now since being a student athlete."

Emebo says she is surprised by how many people say they don't like their doctor, as finding the right provider who can encourage you in the right direction is extremely important for getting healthy. If you don't know your numbers, ask about your cholesterol, glucose and blood sugar levels and other metrics to figure out a game plan. She says if you don't start knowing where you are, you won't be able to move forward. She also says to be patient, as a health journey should be just thata journey.

"It's not an overnight thingespecially if you're a new mom trying to figure your job, marriage and parenting out," Emebo says. "A lot of people do not believe them when I say there was no secret potion. I just ate healthy food and did the exercises. Slow progress is still progress and that's what matters."

Michelle Emebo is part of The American Heart Association's Go Red for Women Movement.

Slideshow: Shannon lost 85 lbs. in 10 months with barely any exercise (Courtesy: PopSugar)

Originally posted here:
This Woman Lost 75 Pounds and Got Off Her Blood Pressure Medication by Curbing Salt and Sugar - msnNOW

From Good Housekeeping

As a Registered Dietitian who has successfully lost 30 pounds and maintained it for five years, I can tell you firsthand that the dieting part of weight loss isnt the hard part. Its what happens after the diet is over that is the true struggle. The maintenance phase that comes post-diet requires a delicate balance of maintaining your healthy habits while also incorporating more decadent foods in moderation. Praised by fitness moguls such as Kim Kardashians trainer Melissa Alcantara, reverse dieting is touted as the diet after the diet solution.

Reverse dieting is popular in the fitness competition world, as many bikini body pros start reverse dieting after a competition. These physique athletes often excessively restrict food prior to competition, and post-competition end up facing rapid weight gain since they have difficulty easing back into a normal diet. Reverse dieting provides a solution for these individuals and involves a very gradual yet controlled increase in daily caloric intake after a prolonged period of restriction. Typically, reverse dieters will increase their calories by 50-100 calories per week for about 1-3 month, or until they reach their target or pre-diet intake.

Although there is very limited research on reverse dieting, proponents of this diet trend suggest that the small caloric surplus can help recover your metabolic rate without rapid fat gain. Many claim that reverse dieting can also reduce the risk of binge eating after prolonged caloric restriction, so theoretically it may help ease individuals back into a normal diet. However, there is no current research to support that reverse dieting will help you lose weight.

The bottom line: Making gradual changes is key with anything, and it does take your body time to adapt to change. The problem with reverse dieting is the prior restriction period that gets you to try reverse dieting in the first place. Approach weight loss in a sustainable manner and utilize small caloric deficits daily. The goal with any diet or change in your eating pattern should be for it to turn into a lifestyle and not something that warrants a diet after the diet. Eat intuitively, listen to your body, and stay active to keep your metabolic rate high.

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What Is Reverse Dieting and Can It Help You Lose Weight? - Yahoo Lifestyle

A former White House doctor has revealed the strange measures he took to improve President Trumps notoriously poor diet. In an interview with the New York Times, controversial physician Ronny L. Jackson revealed that, in addition to working on an exercise plan and cutting down on ice cream, he also snuck cauliflower into mashed potatoes in order to help Trump lose weight.

The exercise stuff never took off as much as I wanted it to, Jackson said. But we were working on his diet. We were making the ice cream less accessible, we were putting cauliflower into the mashed potatoes.

A White House physical in February 2019 reported that Trumpweighed243 pounds, making him obese.

Prior to a trip to India, CNN reported that a person close Trump, who has dined with him on several occasions, said Trump would occasionally eat a salad buthad"never seen him eat a vegetable."

Jackson, meanwhile,is currently running for Congress in Texas 13th District and despite the less-than-flattering things he has said about Trump's diet, he has often played up his relationship with Trump while campaigning.

After Trump nominated Jackson in March 2018 to serve as a Secretary of Veteran Affairs, 23 current and formerWhite House medical staffers accused him of creating a hostile work environment, excessively drinking on the joband improperly dispensing medication. The allegations included citing the nickname "Candyman," because Jackson would provide prescription drugs without paperwork.

Jackson would later withdraw himselffrom consideration for the position.

In his capacity as White House physician, Jackson said in 2018 that he would work to help Trump lose 10-to-15 pounds. He also planned to install exercise equipment in the White House to get Trump into a proper exercise routine.

Jackson, 52, served as a physician under three presidents. He gained notoriety for his report on Trumps health following a physical in early 2018. At the time, Jackson made grandiose claims about Trump'shealth, including that he had incredibly good genes and would live to be 200 years old with the right diet.

There have long been concerns about Trump's diet.CNN reported that Trump would eat for dinner, "two Big Macs, two Filet-o-Fish sandwichesand a chocolate milkshake" but would not eat the bread.

Trump's typical McDonald's meal contained "nearly a day's worth of calories and sodium, almost double the recommended daily dose of saturated fat and 2 times the sugar he should eat in a day," according to U.S. Dietary Guidelines.

Trumps proclivity for junk food has been well-documented over the years.

Trump, 73, has favored fast food like McDonalds, though he will also eat well-done steaks and mashed potatoes. There have been reports that Trump hasparanoid beliefs that his meals might be poisoned and chooses the hamburger chain because the meals are pre-made.

In January 2019, Trump hosted college football champion Clemson Tigersat the White House with a spread of McDonalds menu items.

US President Donald Trump delivers his State of the Union address Photo: POOL / LEAH MILLIS

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How Bad Is Donald Trumps Diet? Controversial Physician Added Cauliflower To Mashed Potatoes To Help Him Lose Weight - International Business Times

I have tried all kinds of exercise to lose weight but to no avail.

Maintaining correct weight is important. Excess weight and obesity eventually lead to a plethora of medical problems such as type 2 diabetes, heart disease, stroke, arthritis, dementia and even early death. Crash diets help you lose weight only initially; the weight usually creeps back. To keep the weight off long-term, a combination of aerobic exercise, weight training, flexion and stretching have to be followed. Even then, as age advances, weight tends to slowly creep up. You then have to increase exercise and reduce food intake.

Time pills right

I am hypothyroidic and diabetic. I am confused as to how to take my medication for both. Should I take it before or after food?

Thyroid replacement tablets (Thyroxin/Eltroxin) have to be taken first thing in the morning on an empty stomach. Daonil and glimepiride for diabetes have to be taken 15-30 minutes before food. Other diabetes medication such as metformin can be taken after food. Ask your physician or follow instructions on the tablet box. Food interferes with the absorption of some tablets.

TV disturbs sleep

I watch an hour of television before bed to unwind but then I find it difficult to fall asleep.

Television sets, computers and even cellphones emit blue light. This reduces the bodys production of melatonin, the chemical required for sleep, so falling asleep becomes difficult. It is better to read a book or listen to music to induce sleep.

Fast prevents stones?

I have sludge in my gall bladder. Will intermittent fasting help in any way to prevent gall stones?

To help with digestion, the gall bladder releases bile every time you eat. It also gets accustomed to a certain rhythm based on the usual timings of meals. If you do intermittent fasting,the rhythm gets disturbed and your gall bladder does not release bile. It becomes concentrated. Bile anyway has a high concentration of cholesterol. This can precipitate out, forming sludge and gall stones.

Toenail trouble

My toenails are hard and no nail cutter seems sharp enough to cut them.

Soak your feet in warm water to which a teaspoon of salt has been added. The nails will become softer, less brittle and more manageable.

Side effects

I have been taking ibuprofen regularly for knee pain for many years. I am afraid it may have side effects.

Tackle the pain with external applications of pain-relieving ointment followed by ice compress. Try physiotherapy to strenthen the muscles around the knee. If that does not work, you could go back to pain medication but try to avoid using them regularly. Take them only when absolutely necessary. Paracetamol and ibuprofen are probably the safest. Try not to take steroids or addictive medication such as codeine. Avoid alcohol with the medication. If high dose medication and physical therapy do not help, you could opt for knee replacement surgery.

Read more:
Battle of the bulge: Excess weight and obesity eventually lead to a plethora of medical problems - Telegraph India

Were well into a new year and a new decade, and many (if not most) of us have probably set ourselves lofty new goals. Setting and achieving personal and professional goals can be rewarding, but it can also feel confusing and frustrating.

You see, many of us set a goal without a clear idea of what we need to do to reach it. We might even have some steps in mind, but we dont know which ones will get us to where we want to be. Even for those of us who do succeed in reaching our goals, we typically find it difficult to pinpoint the actions that got us there. This lack of clarity means that people dont always continue the behaviors that contributed to their success.

Two behavioral scientists at the Stanford Graduate School of Businessrecently conducted studies of over 1,600 people who set various types of goals to determine why some people not only achieve their goals but can also successfully sustain their learned behaviors, while others stop their efforts and regress. Regardless of the activities involvedfrom dieting to exercising to attending online courseswe found that those who viewed reaching their goal as a journey, rather than a destination, continued the good behaviors that aided their success after reaching their goal.

Knowing that the destination metaphor we so often use for goal setting is one of the things that hold us back, how can looking at goals as a continuing journey help us better achieve success and maintain it over time?

When we set a goal, we often focus so much on the new that we forget to draw on the power of past successes. Thats why its crucial to reflect on what you achieved last year before you embark on your new years goal. That goes for success in all aspects of your lifewhether thats your career, family life, personal growth, or health.

As you reflect on your past goals and successes, avoid viewing them as destinations. Instead, see them as a journey of many steps. Seeing success as complete or finite can often lead to its benefits to slip faster than they came. Thats why its so easy to put on those 20 pounds again or lower your output at the office after your boss awards you a raise.

On the other hand, our research showed that if you review your completed goals through the lens of a journey rather than a destination, youre more likely to continue those behaviors that helped you achieve these goals. Ask yourself: Which actions had a positive impact on my success over the past yearand what did I learn from them? How to make skills that lead to the little victory more routinized? How about those little challenges I overcame along the waywhy did they happen, what did I learn from them, and how to drill out those out moving forward? Identifying those actions that lead to the wins and losses, positive steps in a continuous journey makes it easier to follow through, sustain the positive behaviors and continue improving.

Periodic reflection on your past success only encourages you to maintain that motivation going forward. It also forces you to be mindful of the journey youve been on, which equips you to tacklenew challenges. Of course, you can apply what youve learned from achieving one goal to the next, but your new goals may be very different. Whatever your new goals are, you need to view the new challenge as a journey (rather than a destination) right from the start.

One way to do this is to keep a diary or log. Take notes daily or weekly to track your progress as you go along, but dont limit yourself to the empirical data. If your goal is to lose weight, recording that you lost 1.5 pounds last week is important, but you also want to note what you did differently, what you learned, and how you felt. Remember, advancing toward a goal requires consistency, not taking one giant leap. Dont forget to take note of anything that pushes you forward in a positive direction, no matter how small it seems.

Keeping a journal of everything that contributes to your current progress helps you see that progress is a continuous journey, not a single destination. But it also helps when its time to reflect on your accomplishment. When you have a track record of your progress, you can recall all the smaller achievements and challenges that went into achieving the larger goal. This encourages you to continue that journey toward even greater and longer-term success.

We hear and read a lot about the importance of the journey these days, yet we dont really live that philosophy. Our research shows that seeing goals as a journey rather than a destination increases our chances for initial and continued success, but shifting that metaphor isnt something that comes naturally.

After all, were a destination-focused society. We see countless images of the ideal body type, the perfect look, and the possessions that achieving a successful career can bring. Were taught to have a laser-like focus on the end result and the destination. In the end, this is why so many people fail to continue the goal-aligned behaviors they learned along the way, even if they managed to reach the goal.

But what you learn along the way to success is more important than the achievement itself. The real key to sustaining success is acknowledging and embracing those smaller steps, milestones, victories, and habits we develop on the journey. After all, a destination is just one step in a journey that never ends, and who wants to stop there?

Dr. Szu-chi Huang is an Associate Professor of Marketing at the Stanford Graduate School of Business. Dr Jennifer Aaker is a behavioral psychologist, author, and General Atlantic Professor at the Stanford Graduate School of Business.

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Why you should focus on the journey and not the destination - Fast Company

Find all our Student Opinion questions here.

What healthy habits do you have? Think about your day, beginning when you wake up. What do you do regularly that is good for your physical, mental or spiritual health? How did you acquire these healthy habits?

What habits do you wish you had? Have you ever set out to build a new habit and failed? What do you think it takes to make good, healthy habits? Willpower? Incentives? A buddy?

In How to Build Healthy Habits, Tara Parker-Pope writes about research on forming good, healthy habits. The article begins:

Were all creatures of habit. We tend to wake up at the same time each day, brush our teeth, have morning coffee and commute to work, following the same patterns every day.

So why is it so hard to form new healthy habits?

Behavioral scientists who study habit formation say that many of us try to create healthy habits the wrong way. We make bold resolutions to start exercising or lose weight, for example, without taking the steps needed to set ourselves up for success.

Ms. Parker-Pope presents several research-backed tips for forming new healthy habits. Here are excerpts from three:

Stack your habits. The best way to form a new habit is to tie it to an existing habit, experts say. Look for patterns in your day and think about how you can use existing habits to create new, positive ones.

For many of us, our morning routine is our strongest routine, so thats a great place to stack on a new habit. A morning cup of coffee, for example, can create a great opportunity to start a new one-minute meditation practice. Or, while you are brushing your teeth, you might choose to do squats or stand on one foot to practice balance.

Start small. B.J. Fogg, a Stanford University researcher and author of the book Tiny Habits, notes that big behavior changes require a high level of motivation that often cant be sustained. He suggests starting with tiny habits to make the new habit as easy as possible in the beginning. Taking a daily short walk, for example, could be the beginning of an exercise habit. Or, putting an apple in your bag every day could lead to better eating habits.

Do it every day. British researchers studied how people form habits in the real world, asking participants to choose a simple habit they wanted to form, like drinking water at lunch or taking a walk before dinner. The study, published in the European Journal of Social Psychology, showed that the amount of time it took for the task to become automatic a habit ranged from 18 to 254 days. The median time was 66 days!

The lesson is that habits take a long time to create, but they form faster when we do them more often, so start with something reasonable that is really easy to do. You are more likely to stick with an exercise habit if you do some small exercise jumping jacks, a yoga pose, a brisk walk every day, rather than trying to get to the gym three days a week. Once the daily exercise becomes a habit, you can explore new, more intense forms of exercise.

Reward yourself. Rewards are an important part of habit formation. When we brush our teeth, the reward is immediate a minty fresh mouth. But some rewards like weight loss or the physical changes from exercise take longer to show up. Thats why it helps to build in some immediate rewards to help you form the habit. Listening to audiobooks while running, for example, or watching a favorite cooking show on the treadmill can help reinforce an exercise habit. Or plan an exercise date so the reward is time with a friend.

Students, read the entire article, then tell us:

Do you have more good habits than bad? Tell us about some of your best and worst habits, and how you acquired them. How do they affect your life, in and out of school?

The article says that many of us try to create healthy habits the wrong way. How good are you at building new, healthy habits? Have you ever made bold resolutions without taking the steps needed to set ourselves up for success?

Which tips for building positive habits from the article do you find most useful and why? Which do you think would be hardest for you to successfully practice? Are there other tips you would recommend?

Have you ever successfully broken a bad habit? If yes, how were you able to accomplish it? What advice would you give others who might wish to discard the same bad habit?

What habits do you wish you had? Why? Is there one single habit you would most like to build or break? Does reading the article motivate you to try now? What tips and strategies would you employ to optimize your chances for success?

If you are inspired by the article, take the Times Healthy-Habits Well Challenge, a 28-day plan to nourish your body, mind and spirit, one daily challenge at a time.

Students 13 and older are invited to comment. All comments are moderated by the Learning Network staff, but please keep in mind that once your comment is accepted, it will be made public.

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Do You Have More Good Habits Than Bad? - The New York Times

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