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Editor's Note: This article was submitted by Carol Mabry, Exercise Physiologist at OhioHealth and Strive to Thrive personal trainer.

No matter how you slice or dice it, the basic principle of weight control boils down to calories in versus calories out. Whether your goal is to lose weight, maintain your weight or even gain weight, this same basic principle applies.

To visualize this concept, think of weight control as a balance where one side of the scale represents calories coming in and the other side calories going out.

To gain weight consume more calories than you burn.

To maintain weight consume an equal number of calories as you burn.

To lose weight consume fewer calories than you burn. In other words eat less and move more!

To help you tip the scales in your favor:

Become aware of the caloric value and serving size of the foods you eat.

Find ways to be more physically active throughout the day.

Maintain a healthy balance of calories in/calories out.

Need additional guidance and motivation? Check out our special Strive to Thrive Weight Loss Package available now through the end of January. This package includes a pre/post InBody assessment, 12 weekly personal training sessions, free group exercise classes and our 6-week 40 Days of Fresh support program. For more information, call the OhioHealth Ontario Health and Fitness Center at (419) 526.8900 or the OhioHealth Wellness and Prevention Center at (567) 241-7200.

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Strive to Thrive week 1: Weight loss basics - Richland Source

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We all make New Years resolutions. This year, I will read more books. I will go on more adventures. I will be kinder to myself and others.

This year, I will be healthier.

Its often easier said than done but maintaining a healthy weight can help you have a healthy heart.

Its a new year with new beginnings, and you might be looking to start a weight loss programme focusing on dietary changes and increased physical activity. Yes, the new you is someone who is inspired by an early morning run and a salad instead of pizza for dinner.

Its motivating to know that these programmes are commonly prescribed to decrease a persons weight and risk of heart and circulatory diseases. However, its also true that people often regain some or all of the weight they lost, which can put people off from even attempting to lose weight. So, what do you do? How and where do you start? Does the outcome vary depending on the programme you use?

Dr Jamie Hartmann-Boyce and her team at the University of Oxford are on the case. In a project funded by the BHF, their aim is to understand how peoples weight, health, and quality of life changes in the long term after completing a weight loss programme. In brief, they will evaluate over 300 different studies of weight management programmes to see how these affect heart and circulatory health. This will also help work out if there are long-term benefits of prescribing these programmes to prevent heart and circulatory diseases.

If your new years resolution is to lose weight or be healthier, then you might want to seek the advice of a registered dietitian or nutritionist who will be able to guide you. GPs should also be able to help you, although its been found that they seldom give advice because they dont feel they know how to inspire people to lose weight.

Luckily, researchers funded by the BHF are trying to change that. In a project led by Professor Paul Aveyard, researchers will analyse over 200 recorded consultations where doctors offered advice on how to lose weight. They will then see how people felt afterwards, and what they did about their weight in the following months. Here, the aim is to identify the most effective words, tone, phrases and approach that GPs could use to motivate people to lose weight.

They hope to use this information to create training videos to help give GPs the confidence and skills needed to support people who want to lose weight.

New years resolution or not, its always important to eat a balanced diet to make sure you get all the nutrients you need to keep your body healthy. You may already know that chocolate, ice cream and peanut butter are all foods that are high in fat. But you might not know that these are also some of the most common food cravings women experience during pregnancy.

BHF-funded researchers are trying to understand more about obesity during pregnancy, and how this comes with short and long-term health risks for both the mother and the child. For example, the children of women who were overweight or obese during pregnancy are more likely to develop type 2 diabetes and high blood pressure and, therefore, heart and circulatory diseases in later life.

Professor Susan Ozanne at the University of Cambridge is looking into why this happens. Specifically, Professor Ozanne and her team are studying measurements in a group of women and their children, and also in pregnant obese mice, to understand how being obese when youre pregnant affects your babys heart health.

Is it possible for antioxidants (natural chemicals that are thought to protect against harmful substances called free radicals) to prevent the negative effects of maternal obesity? What about exercise? In this BHF-funded project, the aim is to reduce the risk of heart and circulatory diseases in children born to overweight or obese mothers. Meanwhile, researchers at Kings College London are also looking into whether an antioxidant substance found in broccoli could also help to reduce this risk. You know, nothing says healthy like a floret of broccoli.

Its important to remember that we all need some fat in our bodies. However, if your diet is high in energy (calories), you can risk storing up fat quicker than your body can build new blood vessels all cells in our bodies need a good blood supply to stay healthy, and that includes fat cells.

In a BHF-funded project at the University of Leeds, researchers discovered that fat is healthier if it has a good blood supply. So much so that people with a better blood supply to their fat could be more metabolically healthy and may be protected against heart and circulatory diseases. In fact, this might explain the fat but fit paradox, where some people who are overweight have an apparently healthy metabolism.

In this study, carried out in mice fed a high-fat diet, the researchers studied a receptor (called IGF1-R) which plays a role in the growth of new blood vessels. Here, they found that removing this receptor in the cells lining the inside of blood vessels promoted the growth of new blood vessels, which allowed beneficial changes to the fat cells. Interestingly, they also showed that poor blood supply to the fat can switch it to an unhealthy state. In the future, the hope is to use these insights and develop a drug that keeps fat cells healthy.

Until then, however, the best medicine for the new year and the new you is to eat healthily and stay active.Victoria Taylor, Senior Dietitian at the BHF, says that when it comes to weight loss, different approaches will work for different people. If you are looking to lose weight, the most important thing to consider is to find a method that you can stick to for the long term. Remember too, eating well is not just about the numbers on the scales a healthy balanced diet which is rich in fruit and vegetables, fish, low-fat dairy, pulses and wholegrains, is important whatever your weight and can help to improve a range of risk factors for heart and circulatory diseases.

What does a healthy diet look like?

Ever wondered which animal has the most complex heart? Or how what you drink can affect your health? How about if you can die from a broken heart?

Our brightest and best life saving research is brought to you each week.

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New year, new you: maintaining a healthy weight - British Heart Foundation

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KEY POINTS

Visceral fat can lead to so many health problems the moment that you dont try to reduce it. You may not see this, but for sure, you would feel how your tummy area has grown out of proportions. The worse part of visceral fat is that it is located so close to the vital organs that it could lead to many serious health problems.

If you are familiar with belly fat, then knowing what visceral fat is could further strengthen your resolve to lose weight. The fact that an accumulation of visceral fat can lead to high blood pressure, diabetes, and increased cholesterol levels may just encourage you to take your journey towards weight loss really seriously.

In addition to losing weight through exercise, you may also consider stopping yourself from reaching out for that one beverage, which is touted by many as healthy and would not increase your belly fat. Health experts recommend that you limit your desire of reaching out for a glass of fruit juice.

Lots of Sugar

Fruit juices are always well-packaged as the healthy option, but most of the time, you wouldnt know the amount of sugar that is being included. According to an Express report, a 250ml of apple juice can contain the same amount of sugar in a cola. fruit juice sugar fructose visceral fat Photo: silviarita - Pixabay

While theres no denying that fruit juices provide the body with vitamins and minerals, the fructose it contains is often hideous. When theres too much fructose, it could lead to insulin resistance. Obviously, it can result in weight gain.

Avoiding Fructose

Cutting down in the amount of fructose that you take in could greatly help in reducing visceral fat. A study that was also reported on Express showed that by replacing high-fructose foods and beverages can do wonders.

The study involved 41 children aged 9 to 18. By replacing fructose with starch that yields the same amount of calories, then the starchy foods came out the winner. This simple experiment showed that the percent of liver fat and visceral fat in the children was reduced.

So the next time that you crave for some sweet fruit juice, better reach for a glass of water. It simply is the healthiest cup you can drink.

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How To Lose Belly Fat: Avoid One Drink Regarded By Many As Healthy - International Business Times

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To be able to lose weight in a sustainable manner, you need to keep two things in mind. 1. Healthy eating and 2. healthy living. You cannot binge-eat the whole day and then barely break a sweat on the treadmill and believe that you are going to see a difference on the weighing scale. The key is to strike a balance between the two, like 24-year-old Ujjwal Beriwal did to lose 30 kgs in 6-7 months and trim from 102 kgs to 72 kgs.

Says Ujjwal, I was an overweight child but the idea of losing weight crossed my mind multiple times as a teenager. I was 19 when the first wave of motivation to lose weight actually hit me. I ended up losing 10-12 kgs during the first year of my college. This initial weight loss helped me gain a lot of confidence. But it was short lived as I ended up gaining more weight that I had lost in the final year of college. And, to make matters worse, my post-college CA internship only had me sitting in front of a screen for very long hours, eating and sleeping."

I am also a thyroid patient, and would always reason my obesity as a natural side effect to my thyroid. But my doctor pointed out to me that the extra fat I am carrying in my body will lead to a lot of problems in the future," he adds. "This one statement coupled with the fact that I actually missed my younger, more confident self led me to bid adieu to the excess weight by following the below healthy diet plan and workout routine.

"I started saying a big fat no to oily/junk foods. I wouldn't say I started to ignore party invitations or social gatherings to be able to do this, but I tried to limit myself to 1 unhealthy meal per 2 weeks."

Talking about meals, I also switched to eating healthier and started following this diet plan:

Breakfast: Dal/Vegetables + 1 chapati + calad

Lunch: A glass of juice and a banana

Evening snacks: 1 egg omelette/boiled chicken

Dinner: Salad/Fruits and a bowl of dal

I also ensured that I kept myself hydrated throughout the day, and worked out 5-6 days a week in accordance with the below exercise regime.

QUICK READ: This is how much water you should actually drink

My workout routine comprised cardio and weight training in the gym or going for a dance session (Bhangra/Bollywood) 5-6 days of week. Each days routine would be varied and on days when I didnt feel like going to the gym, Id walk or jog. I actually still follow this routine. It has worked wonders for me.

QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Laurie Ash can fit into a pair of pants she wasnt able to wear for years. She learned something simple: watch what you eat and keep track of what you eat.

It really works, Ash said.

Ash and her husband, Fred, lost more than 10 pounds within six weeks. This didnt happen magically. Or rather, it happened because they had a goal and the rest followed. The Ashs were determined to get into a better, healthier, and one that works with their busy lifestyle.

Thats when they met Vikki LeBeau.

The owner and clinic director of Texas Last Diet in The Woodlands, LeBeau is determined to not only help her clients lose unwanted fat but to also educate them about foods and how eating healthy, the right way, helps in the long run. She wants to explain the science of it all so people have a better understanding.

Most people know more about their vehicles than their bodies, LeBeau said. Thats my goal, is to educate.

Texas Last Diet

Where: 26107 Interstate 45 North, The Woodlands

Phone: 832-791-3438

Website: https://texaslastdiet.com/

LeBeau began her own weight loss journey and tried various companies but she didnt find success.

Desperate to lose the unwanted fat she had, she considered bariatric surgery.

LeBeau had a consultation for her surgery and three weeks before that happened she was introduced to a program called Ideal Protein. Skeptical at first, she gave it one last try before the planned surgery.

The consultant at Ideal Protein sat down with LeBeau and step-by-step went through what she was currently eating and what she needed to do to lose weight. LeBeau started seeing results.

Now, for about five years, LeBeau does the same thing for her clients at Texas Last Diet in The Woodlands area.

Each person is different, and the program may not be for everyone, she said. Thats why I think were so successful is that we teach you how your body works.

She guides her clients through a break down process on what foods they need to eat, how much and how often. Her program allows not only weight loss but also helps clients feel better health-wise.

Its really great just seeing the numbers going down (weight scale), Ash said. Its a whole lot better than me trying to do it by myself.

Ashs husband, Fred, is just as enthusiastic about what LeBeau has done for him.

Im still having a good experience with Vikki. Shes been very informative, very educational, she knows what I'm looking for, Fred said.

Hes not only losing weight but feels better health wise as well.

Im feeling a whole lot better, Im getting my weight down and this is what I want and Im thinking all my numbers, my sugar is going to be in line next time I go see the doctor, he said.

Ash says she really believes in this program because it has been working for her and fits her schedule.

I saw that she (LeBeau) was successful with a lot of other people and I thought if it works for them then itll work for me, Ash said.

What sets us apart is our coaching abilities to teach people whats going on with their body because most wont, LeBeau said.

laraib.hashmi@chron.com

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Woodlands business owner aims to teach proper dieting for weight loss - Houston Chronicle

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Kristin Keadle is all set to change her life as she decides it is time for her to start working out and shed some weight. However, her husband, Rusty Keadle did not seem pleased with the idea. Kristin and Rusty have been married for two-and-a-half years and the two have been meaning to take the next step in their life.

While the two want to have a child together, Kristin's weight was posing as a problem. One of their mutual friends suggested that one way to go about it would be Kristin undergoing bariatric surgery. However, Rusty did not seem happy about the idea. Going against his wishes, Kristin decided to visit a doctor to get a clearer picture of her possibilities of getting pregnant.

The doctor told Kristin that the possibility to have a child increases if she undergoes the surgery. However, she would be approved for the surgery once she loses 30lbs. Kristen knew that she has to start working out and decides to get a personal trainer to get started on her weight goal.

While she was motivated to start something new, Rusty, on the other hand, was not supportive. He revealed that he loved Kristin the way she is and would often encourage her to wear figure-hugging clothes that would allow her curves to be showed off. He further added that he wouldn't mind Kristin putting on some more weight.

While Kristin was not happy to hear this, she was confused about why Rusty was not supporting her while she decided to take a healthier path. Things became hard when Rusty tries to tempt Kristin into eating sweet. She confronts him and states that he just wants to keep her fat and not turn her life around.

Kristin was not happy that despite giving him time to process the idea of having a surgery Rusty was not prepared. Looking at how Kristin reacted, Rusty wondered if she had changed and longed to have the same "fun" Kristin that he was married to. However, she made it clear that she was heading for a change and he had to accept it.

'Hot and Heavy' airs on Tuesdays at 10 pm ET on TLC.

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'Hot and Heavy': Kristin decides to lose weight but Rusty is not too happy and says he loves her the way she i - MEAWW

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This protein mimics the benefits of exercise: 3 high-protein foods to eat for weight loss  |  Photo Credit: Getty Images

New Delhi: To lose weight or maintain healthy body weight, you need to eat well follow a regular workout routine. But for the majority of people, finding time to exercise has become a tedious task owing to their hectic lifestyle. However, scientists claimed to have identified a protein that can provide the benefits of exercise without hitting the gym - an advance that could benefit individuals who are too ill or busy to work out.

The research done on flies and mice showed that the creatures who were given the protein, called Sestrin, gained muscle, burned more fat and became fitter without doing any exercise. The researchers believe that the findings, published in the journal Nature Communications, could eventually help combat muscle wasting due to ageing and other causes.

According to Myungjin Kim, a research assistant professor at the University of Michigan in the US, researchers have previously observed that Sestrin accumulates in muscle following exercise. This independent study again highlights that Sestrin alone is sufficient to produce many benefits of physical movement and exercise, said Lee.

The researchers suggested that this protein is made in humans, forcing the body to produce it so that it could help people stayfit without exercising at all. That said, regular exercise has a plethora of health benefits and one should not overestimatephysical activity.It can help you lose weight, reduce the risk of heart disease and type 2 diabetes, improve and overall health and well-being.

Both diet and exercise play a vital role when it comes to losing weight or maintaining weight loss. Research has shown that a diet rich in proteins has many benefits - such as building muscle, feeling fuller after eating, weight loss, etc. Here are some of the best high-protein foods you can eat when trying to shed the pounds.

Beans: Beans can be an excellent food to include in your diet to lose weight. These include lentils, black beans, kidney beans and some others that contain significant amounts of protein and fibre - the two nutrients that have been shown to promote satiety and aid weight loss. Beans are a versatile ingredient that can be prepared in various styles.

Cauliflower: The cruciferous vegetable is naturally high in fibre, protein, B complex vitamins and other essential nutrients that can enhance weight loss, boost digestion and improve health. It is also high in antioxidants and phytonutrients that can help protect against cancer. It is claimed that one cup of chopped cauliflower can provide you with 2 grams of protein and 27 calories.

Eggs: Loaded with proteins and healthful fats, eggs are among the nutritious foods you can add to your diet. Studies suggest that eating eggs can help you feel more full and avoid overeating in your next meals.

You can get protein from many food sources to build muscle or aid your weight loss. Trycreateinga a balanced diet that includes different kinds of foods in proportions so that your body gets the nutrients it needs to function normally.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

See the article here:
This protein mimics the benefits of exercise: 3 high-protein foods to eat for weight loss - Times Now

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Leyton Orient hosted an Obesity Awareness match on Saturday 11 January 2020 as part of National Obesity Awareness Week.

Leyton Orient Trust hosted representatives from Waltham Forest Public Health and colleagues from their healthy lifestyles programmes to celebrate their success and launch two new programmes.

Members from the Man V Fat Football team, Black Jack, took penalties at half time. Black Jack are the winning team from Man V Fat Football Season 9 together losing a total 375KG.

The day also celebrated the launch of two new healthy lifestyles programmes Daughters and Dads Active and Empowered; and FIT OS.

Daughters and Dads Active and Empowered: Are you a father or father-figure who wants to spend quality time, strengthening the bond with your daughter through our physical activity programme? Come and participate in fun physical activity sessions whilst learning how to improve her sports skills, confidence and resilience through our education sessions.

We are looking for fathers / father-figures (step-dad, grandad, uncle, brother) and primary school-aged daughters (5-11) to participate in our FREE 11-week programme. For more information please contact us: http://www.leytonorienttrust.org.uk/dad

FIT OS is a free 12-week health programme for men and women aged 35-65 who are looking to lose weight, get fitter and lead a more active life. You will meet fans just like you, who want to lose weight. Youll go behind the scenes at the home of Leyton Orient Football Club, learn about healthy eating and take part in an exercise programme, but dont worry people often say with FIT FANS they are too busy having fun to realise that they are exercising.

The main aims of the programme are to:

FIT FANS has helped 1000s of people football fans like you to achieve long-term improvements in weight loss, physical activity, diet and general wellbeing.

To apply visit http://www.efltrust.com/fitfans

Read more from the original source:
Is it your New Year's Resolution to lose weight, and lead a healthier lifestyle? - Leyton Orient FC

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LYNDHURST, Ohio New year, new you? You may be working toward a healthier lifestyle this new year and theres a specific style of weight loss gaining popularity.

I definitely think it could be the new thing and the thing I like about it is that its not just a fad diet, explains Cleveland Clinic Center for Integrative and Lifestyle Medicine, Registered Dietitian Nutritionist, Anna Kippen.

I consider to be a fad diet anything that cuts out entire food groups, is unrealistic and promises unlimited eating and incredible amounts of rapid weight loss, and that is not this.

Kippen is referring to intermittent fasting. What she calls an umbrella term for various diets that cycle between fasting and non-fasting over defined sets of time.

Two very popular types are 16:8 and 5:2.

16:8 is sixteen hours a day of fasting and eight hours a day eating, done seven days a week.

Were better off eating the majority of our calories during the time of day were most active, she says.

7am to 3pm is really a good time frame and really no later than 10am-6pm ideally.

During fasting hours you still have water, black coffee or plain tea.

This is something that works for a lot of people because its not necessarily limiting our portions, changing our diet drastically. It works within what you already do but it is important that you eat a healthy balanced diet during your feeding hours, Kippen explains.

5:2 is another popular option. Youre eating a healthy balanced diet five days out of the week. The other two youre eating 25-percent of your calories which Kippen says is about 600 calories a day for men and 500 for women.

This is just a method that a lot of patients love because its not really necessarily something that requires them to follow through every single day, they get to choose which days they do it, she says.

Try not to chose fasting days the same as exercise days, we tend to get hungrier when we exercise, youre less likely to be successful.

So is it safe long term?

Kippen says the jury is still out.

We do have a lot of studies that show it is effective for weight loss, she explains.

Kippen says, studies have shown improvements in insulin resistance, decreased blood sugars, decreased cholesterol and decreased blood pressure.

Theres a lot of benefit that were seeing but ultimately its very, very limited especially in humans. The majority of our studies are actually in animals which dont always apply humans.

She says the biggest thing to know is that those with chronic conditions, like diabetes or eating disorders, should not be trying intermittent fasting. She suggests anyone interested in this change reach out to a doctor and dietitian.

Diet and nutrition is very personalized and I think its a lot more individualized than people realize. What works for one person would not work for someone else, she explains.

If youre someone who likes to get drinks and dinner a couple of times a week with your friends this is going to significantly alter your lifestyle and it may not be worth the weight loss for you.

No matter what she recommends vegetables calling them a weight loss miracle. They are high in fiber, low in calories and carbs.

"Going on diets just simply does not work, that's what we know," Kippen explains.

"Any changes we make if we don't feel they're sustainable they're likely not going to be successful in terms of keeping the weight off."

Read more:
New year, new you: Could intermittent fasting be the key to weight loss? - WKYC.com

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Ah, January a moment to consider plans and directions for the upcoming months. Like many people, one of my personal goals is to recommit to mindful eating and wise food choices. While some residents like to rethink their diets as a New Years resolution, there are good clinical reasons to review the facilitys menu at any time of the year.

Researchers have found that the diet and the stomach microbiomes of those in long-term care are significantly less diverse and healthy than those of community-based elders, with institutionalized elders eating diets that are higher in fat and lower in fiber.

Not only that, but the alteration in gut microbes are detectable within 24 hours of dietary changes, suggesting an immediate payoff to dietary improvements (and immediate deleterious effects).

Benefits of a diverse menu

Studies indicate that a more diverse, healthier menu can promote healing, reduce inflammation and help to fight infection. Moreover, theres a line of research suggesting that the foods we eat influence not just physical health, but also mental health and moods. A healthy gut microbiome is associated with better cognition and reduced anxiety, depression and other emotional maladies.

The tried-and-true advice of a high-fiber, low-sugar, mostly plant-based diet can benefit patients in body and mind, author Kirsten Weir writes in The Future of Psychobiotics (Monitor on Psychology, December 2018).

Offering healthier options

With new options for plant-based foods proliferating, 2020 is a great time to assess the menu with the dietary and food service departments to consider substitutions and alternatives. Perhaps some residents would choose one of those newfangled plant-based burgers, for instance, or enjoy multigrain pasta over that made of white flour.

Providing such choices could be used as a way to empower residents. Most have observed news programs regarding the impact of diet on health and the environment. Offering the possibility of an environmentally friendly food choice can give institutionalized frail elders a welcome opportunity to take small daily actions to address societal challenges.

Rolling out changes

A well-planned rollout for new food options can increase acceptance on the part of residents and employees.

Healthier selections could be previewed on the rehab units, for example, to see if theres an interest among the short-term residents and to give the kitchen staff the chance to become familiar with the preparation of new items.

If theres a decision to move forward with the plan, consider involving the resident council to generate buy-in and excitement about plant-based diet options. Educational programs, colorful resident-designed posters of vegetables and a musical event to mark the start of the new meal plan can create enthusiasm and add a sense of personal agency.

Facilities might use metrics to measure before-and-after satisfaction with the menu, determine variations in meal costs and assess whether or not theres an impact on overall health status or need for medications. For those interested in more thorough analysis, consider partnering with a local university in exchange for data access.

Other options

If the idea of offering more plant-based meals isnt appealing to your facility, increase the food rotation (say from every three weeks to every four weeks) to bring more variety to the menu. Alternatively, quiz the residents and replace the least popular food items with something they desire. Work with the dietary and food service staff to create a more enticing, diverse menu.

Doing so can improve the physical and emotional health of residents while increasing the appeal of the facility.

Eleanor Feldman Barbera, Ph.D., author of The Savvy Residents Guide, is anAward of Excellence winnerin the Blog Content category of the APEX Awards for Publication Excellence program. She also is a Bronze Medalist for Best Blog in the American Society of Business Publication Editors national competition and aGold Medalistin the Blog-How To/Tips/Service category in their Midwest Regional competition. To contact her for speaking engagements and/or content writing, visit her award-winning website atMyBetterNursingHome.com or her new website at EleanorFeldmanBarbera.com.

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A resolution to serve physical and mental health - The World According to Dr. El - McKnight's Long Term Care News

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