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With all the nutrition and weight-loss fads and tipsout there, it can be difficult to figure out whatactually works.A few central Ohiodietitians weigh into help youseparate fact from fiction:

Facts

1. To lose weight,you need to create a calorie deficit. This is best done through a combination of slightly decreasing calories and increasing activity.

2. Food records like My Fitness Pal or Lose It aregood tools to help you see how much you are eating and when.

3. Eating too little during the day can sabotage weight loss efforts by creating unmanageable increased hunger at night.

4. "Fad diets" are not the answer to achieving weight loss. If the diet calls for severely restricting calories oreliminating entire food groups,it's likely a fad diet. Though popular, these diets are often badforyouroverall health.

5. The simple saying "everything in moderation" still holds true.A diverse dietcomprised ofa variety of choices from each food group that stillallows you to indulge on occasion is best equipped to satisfy your needs nutritionally and psychologically.

6. Fitness Trackers that measure calories burned, such asones byFitbit and Garmin, are not for everyone. Most research shows that the visible benefits of these devices for weight loss arelimited and can even be counterproductive. If you usea tracker, try to avoid mentally exchanging calories burned through exercise for additional calories youconsume.

Fallacies

1. Eating fat makes us fat. Our bodies need some fat to burn fat. Focus on adding healthier fatssuch asavocados, nuts and seeds and olive oil into your diet.

2. You should not eat after early evening. Eating a snack after dinner and before bed is fine as long as it isnt half a gallon of ice cream or half a bag of potato chips. Try to eat a small snack that is around 100 to 200 calories and includessome protein. Greek yogurt, crackers and cheese, peanut butter or a banana are a few good choices. If you're eating ice cream oranother higher-calorie snack, pay attention to the portion, eat slowly and be sure to enjoy it.

3. Vegetarian diets are always the healthiest. The elimination of meat does not prevent you from choosing unhealthy meat-free foods and can add some challenges to meeting all of your nutritional needs. However, if someone is well informed and motivated, ahealthy vegetarian dietcan be achieved.

4. Poultry is always healthier than red meat. Though on average poultry tends to be leaner than red meat, this is not always the case. When looking at ground meats, always compare thelean-to-fat ratio between products.It's also important to be conscious of how the food is prepared and if additional fat is added through this process.

5. Carbohydrates should be avoided. Carbohydratescontain calories (as do fat, protein and alcohol) and consuming carbs in excess might hinder weight loss. However, carbs are the bodys primary source of energy, especially for the brain. The bigger issue lies in the fact that carb sources vary greatly in their nutritional value. Try to reflect on the sources of carbohydrate in your diet.

6. "Cleanses" are a healthy way to remove toxins from the body and lose weight. Your liver and kidneys are responsible for cleansing the body. Cleanses are only a temporary fix when it comes to weight loss, and pounds will quickly return when the cleanse is over.

7. Low-fat options are always healthier. Although low-fat foods can sometimes be a healthier option, they are often higher in sugar and carbohydrates. It is better to consume higher-fat foods in moderation.

Sources: Brandon Petrovich, clinical dietitian at Mount Carmel St. Ann's hospital; Brittany Smith, registered dietitian at the OhioHealth McConnell Heart Health Center; Liz Weinandy, registered dietitian at Ohio State University Wexner Medical Center.

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Many myths exist regarding weight loss - The Columbus Dispatch

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Young gymnasts, figure skaters and wrestlers who try to quickly shed pounds by fasting or restricting fluids may be endangering their health, pediatricians warn.

Similarly, young football players or power-lifters who try to rapidly pack on muscle may also be undermining their health, a new report from the American Academy of Pediatrics (AAP) said.

"Sometimes, children and teens in certain sports believe they need to achieve a particular body type to be successful," report author Dr. Rebecca Carl said in an AAP news release.

"Unless they have a healthy strategy to work toward their goals, however, they can end up defeating themselves and causing health problems," Carl added.

AAP experts point out that rapid weight loss by means of fasting or avoidance of fluids can actually lead to a loss of muscle strength, speed and stamina. Quick weight loss can also impair thinking, reaction time, alertness and the ability to problem-solve.

Young divers, runners, boxers and rowers are other athletes who may attempt to lose weight quickly.

The rapid loss of pounds may also lead to depression, mood swings, and even long-term eating disorders, the AAP team cautioned.

And health issues related to dehydration may not be quickly reversed, the experts warned. Rehydration typically requires up to 48 hours of regular fluid intake.

By the same token, fast weight gain increases the risk for obesity-related health problems, the doctors added, while also undermining overall stamina and athletic performance.

The upshot: weight gain and weight loss should be achieved gradually and over the long term by focusing on a carefully balanced diet paired with consistent exercise, the AAP team advised.

The report appears in the September issue of the journal Pediatrics.

Read more from the original source:
Pediatricians: Rapid weight change may harm young athletes - Al-Bawaba

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Michael Huson The Columbus Dispatch @Mike_Huson

In theory, losing weight sounds simple: calories in, calories out.

But not everybody sees the same results or the same rate of weight loss. And that can lead to frustration and surrender.

You have to create a caloric deficit to lose weight, but there are a lot of things that play into that, said Liz Weinandy, a registered dietitian at the Ohio State UniversityWexner Medical Center. Its not as simple as it sounds.

More than one-third of adults in the UnitedStates areobese, according to the Centers for Disease Control and Prevention. But only about 1 in 6 Americans who have been overweight or obese are able to successfully lose weight and maintain it, according to a study by Penn State University.

Think about health first. If we think about eating healthily, then it doesnt become a battle with the scale, Weinandy said. Its really about changing that mindset. Its really about the end goal, which should be better health.

Weight loss can seem to happen slowly, but results are attainable through persistence and attention to overall health, she said.

Every once in a while, I get somebody who comes to me and everything they tell me is perfect," includingwhat theyre eating and howtheyre exercising, Weinandy said. And things just wont budge.

The first variable she checks: exercise habits.

Cardio workouts, as opposed to weight training, are more effective at increasing metabolism, said Dr. Jacqueline McGowan, a Mount Carmel sports medicine physicianin Lewis Center. Walking, jogging, biking, swimming and jumping rope aregood activities to get resultson the scale.

The American Heart Association recommends a minimum 150 minutes of moderate exercise each week to improve cardiovascular health in adults.

Other types of exercise, such as weight training, also help the body burn calories, but with delayed results, McGowan said. The trick is to find a healthy combination of strength and cardio.

But for some,weight loss still can stagnate, even when the body keeps moving. One problem might be muscle memory.

Mixing up workout routinesand running routesor terrains canstimulate weight loss by forcing the body to utilize different muscles, essentially tricking it from falling back onto movements committed to memory, McGowan said.

Along with exercise, eating habits playa largerole in losing and keeping off weight, Weinandy said. Eating a breakfast with protein, and getting moderate protein throughout the day, is important.

Drastic reductions in caloric intake also canbe unhealthy. Whatever people do needs to be reasonable, so that it is sustainable, Weinandy said.

The cycle of dieting, losing weight and regaining weight can cause problems.

A study by researchers at the universities of Exeter and Bristolin Great Britainpublished last year in the journal Evolution, Medicine and Public Health found that weight cycling, also known as yo-yo dieting, actually could leadto weight gain. Repeated dieting is interpreted by the brain as a series of short-term famines, encouraging the body to store fat in the face of a potential food restriction in the future, the study suggests.

Physiological factors also canbe to blame if someone can't lose weight, McGowan said. People with an underactive thyroid, for example,tend to have slower metabolic rates, making it harder to shed pounds. Weight gain is also among several common symptoms of polycystic ovary syndrome, a hormonal disorder primarily affecting women of reproductive age.

And weight gain cancome with age, as metabolism naturally slows down.

Don't despair, though, McGowan said. Evenif attempts to lose weight come up short, with the help of a physician, improving ones health is not impossible.

You may not see the results on the scale, but it doesnt mean that there arent benefits otherwise," she said.

mhuson@dispatch.com

@Mike_Huson

Link:
When trying to lose weight, put health above battling with the scale, experts say - The Columbus Dispatch

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Obesity and its related diseases are among todays most visible yet most neglected public health problems in Western countries. And rapid urbanisation in Asian countries and the adoption of Western lifestyles are setting the stage for an Asian obesity epidemic, too.

A behavioural risk factor survey conducted by Hong Kongs Centre for Health Protection in April showed that 38.8 per cent of the population aged from 18 to 64 were classified as being overweight or obese, with 20.7 per cent obese. More men (48.2 per cent) than women (30.5 per cent) were classified as overweight or obese. Nearly one in two Hongkongers aged 55 to 64 were overweight or obese.

According to the World Health Organisation, being overweight or obese can cause adverse effects on blood pressure, cholesterol, triglycerides and insulin resistance, all of which can increase the risk of cardiovascular diseases, type 2 diabetes, and cancer.

Mortality rates increase with weight, as measured by body mass index (BMI, a measure of weight relative to height kg/m2). For Chinese adults in Hong Kong, a BMI from 23kg/m2 to 25kg/m2 is classified as overweight and 25kg/m2 or above is classified as obese. This is caused by a combination of increased availability, bigger portions, and more high-calorie foods.

So what can you do to reduce your risk of developing obesity related diseases?

Your weight depends on the number of calories you consume, how many you store, and how many you burn up. These factors are influenced by a combination of genes and the environment. Your metabolism and your food choices have an impact on your physiology. It is crucial that you make healthy lifestyle changes to help achieve and maintain your ideal weight.

While physical activity is important for your weight, mood and overall well-being, it might not always result in rapid weight loss. A successful change to your diet might.

In my experience as a nutritionist, dietary changes are especially important at the beginning of any new weight-loss plan. Some clients who dedicate hours to exercising each day sometimes get discouraged when the weight doesnt fall off.

A formerly overweight client managed to lose weight, keep it off and most importantly feel transformed with improved energy and mood by following a tailor-made, reduced-calorie meal plan consisting mainly of the key components suggested below.

By eliminating refined carbohydrates, sugar and gluten, she was able to pinpoint which foods got in the way of losing weight, and understand how certain foods affected her, physically and emotionally. Digestive issues such as bloating and constipation no longer affect her daily activities.

Focus on making gradual changes to your diet, such as eating more phytonutrient-rich vegetables, skipping calorific late-night snacks, and cutting back on refined carbohydrates.

You may have heard it many times eat lots of fruits and vegetables, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices part of your everyday routine without feeling deprived or depressed.

Here are four practical dietary tips to shed weight while staying satisfied.

Eat your omega 3s

Not all fats are bad for you. While you should limit saturated and trans fats, unsaturated fats such as polyunsaturated omega 3 fats are healthy in moderation. Including small amounts of these fats as part of a reduced-calorie diet may help make your meals more satisfying and make losing weight easier, according to a study published in Appetite.

A review article published in Nutrients also noted that omega 3 fats might help with weight loss by reducing appetite and increasing fat burning, especially when combined with a reduced-calorie diet and exercise. Omega 3 fat is commonly found in fish such as mackerel, salmon, ocean trout and sardines. It can also be found in nuts and seeds, some of the best sources being flaxseeds and walnuts. Grab a nutty smoothie after your workout for a quick dose of waistline-friendly omega 3.

Load up on Vitamin B

B vitamins such as folate, vitamins B6 and B12 play an important role in helping your body metabolise nutrients (namely carbohydrates, protein and fat), converting the food you eat into energy, and helping with appetite control, which may be beneficial for weight loss.

Whole grains, poultry, eggs, beans and leafy greens are good sources of B vitamins. These foods are also generally lower in calories.

Good food, good mood

Microorganisms found in yogurt and other cultured foods such as miso, tempeh and fermented vegetables may help your bodys bacterial environment inside and out, thereby improving your digestion and absorption of food and nutrients, consequently assisting in weight loss.

Opt for protein-rich Greek yogurt, which helps you feel fuller longer and boosts your bodys energy expenditure. A healthy gut is key to your mood, as the gastrointestinal tract can activate neural pathways and central nervous system signalling systems in the brain.

Slow down and savour each bite

With hectic schedules, most time-poor Hongkongers eat way too quickly, and consume too many calories before realising we have eaten more than enough to satisfy our hunger. It takes about 20 minutes for the Im full signal sent by the gut hormones and stretch receptors in your stomach to reach your brain.

A feeling of fullness translates into eating less, thereby helping shed unwanted weight. Try stretching out your mealtimes by chewing a little longer than usual, putting down your fork or chopsticks between each bite, and taking small sips of water.

Not only does eating slowly and mindfully help you eat less, it also enhances the pleasure of the dining experience.

Michelle Lau is a certified nutritionist and nutrition educator, and the founder of Nutrilicious (facebook.com/nutriliciousss), a Hong Kong-based nutrition consultancy company

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Four tips for losing weight, from adding vitamin B and omega 3 fats to your diet, to slower eating - South China Morning Post

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New research in the United States has found that when it comes to losing weight, shedding the pounds steadily and consistently is the best way to keep them off long-term.

Carried out by researchers from Drexel University, the study attempted to find out what makes some people more successful in a weight loss program than others, and how these factors could help improve the success of treatments in the future.

The team recruited 183 overweight or obese participants and placed them on a year-long weight loss program.

During the program, participants were given meal replacements and behavioral goals such as self-monitoring, calorie monitoring and increasing physical activity. Participants also attended weekly group meetings to be weighed and had a final weigh-in two years after the start of the program.

Participants were also asked to report on food-related behaviors and attitudes such as food cravings, emotional eating, binge eating and their confidence in regulating their food intake.

The results showed that participants whose weight fluctuated the most over the first six and 12 weeks of the weight loss program had poorer long-term weight control at 12 and 24 months into the program.

Read also: How being married can protect your heart

For example, someone who lost four pounds one week, regained two pounds the next week, and then lost one pound the week after had poorer weight loss outcomes than someone who lost one pound consistently each week for three weeks.

It seems that developing stable, repeatable behaviors related to food intake and weight loss early on in a weight control program is really important for maintaining changes over the long term, said lead author Emily Feig, PhD.

Perhaps surprisingly, the team also found that participants who reported lower emotional eating, less binge eating and less worrying about food had more weight fluctuations and less weight loss overall, suggesting that it is the pattern of initial weight loss rather than relationships with or behaviors toward food that is more important in predicting weight loss success and maintenance long term.

However, the team are keen to further explore why some people show more weight fluctuations than others.

For now, principal investigator Michael Lowe, PhD, says the findings do suggest a potential method for achieving weight loss goals, advising those looking to lose weight to, Settle on a weight loss plan that you can maintain week in and week out, even if that means consistently losing three-fourths of a pound each week.

The results can be found published online in the journal Obesity.

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Consistent weight loss is better for long-term success, suggests new study - Jakarta Post

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Its important to keep abreast of new health research. (Photo: Liz Weston, StockSnap)

Its hard to keep pace with the news these days. It can be difficult to find time to read up on the latest sports or health news. The best way to stay informed is to have someone make it easier on you. With that in mind, I thought Id share some recent articles and research I find interesting.

Less sittingA study by Finnish researchers set out to find if office workers who lived sedentary lifestyles could change their habits with counseling and assistance. In total, 133 office workers were studied for one year. They were separated into two groups, with one group serving as the control group, meaning they didnt receive treatment by the researchers. The second group was given tailored counseling sessions in order to discuss strategies to reduce sitting at work and leisure time.

Initially, the second group was able to decrease their leisure time by 21 minutes per day, and their active time and breaks in sedentary time increased. After a full year, this same group was down to eight fewer minutes sedentary leisure time, but the control group increased their own time slightly.

The cholesterol and cardiovascular disease biomarkers for the intervention group improved, and the leg muscle mass of this group was maintained. At the same time, the control groups muscle mass decreased by half a percent.

Those changes might not seem like a lot, but over time, these differences can add up. I think of it the same way I think of weight gain. On average, people gain 1 to 2 pounds a year from early adulthood to middle age. Its the sort of thing that sneaks up on us, and we dont realize how much has changed until the change itself seems massive.

So, although this research is preliminary, its worth noting if for no other reason than as a reminder we should work to maintain our muscle mass. I, for one, would like to still be walking around in my old age.

Unusual treatments for depressionAnyone suffering from depression should go to their primary care doctor and explain their symptoms and feelings to them. That should always be the first option, because he or she can then refer you to a specialist (if needed) to help deal with the problems youre facing. (Anytime I discuss improving depression symptoms, my suggestions are always a supplement to what your doctor prescribes.)

With that said, a recent article in U.S. News discussing unusual treatments for depression caught my attention. The author, David Levine, does a good job of explaining some techniques you may not have heard about, putting them into a context of claims versus actual results. Context with these options goes a long way. The treatments include cuddling, transcranial magnetic stimulation, bouldering, probiotics, ketamine, hallucinogens and lithium.

Thankfully, the drugs and medical procedures involved arent going to happen without your doctors approval, as there can be severe side effects related to their use. Most of these methods probably wont be the secret cure you may be searching for, so its important to always be cautious before trying anything new.

The best way to improve your depression symptoms remains a combination of better diet, consistent exercise and following your doctors advice.

Consistency key for weight lossIf youre looking to lose weight, you should first focus on getting your mind right and not ignoring the mental aspect of this process. However, a new study reminds us of what we may already know, even if we dont want to believe it.

The study was published in the journal Obesity, and its conclusion is that the key to achieving your weight loss goals is consistency. Since we usually gain about 1 or 2 pounds a year, its a bit silly that when we try to lose weight, we hope to lose that same amount about once a week, isnt it? Nobody likes to wait for the results we want, yet crash and fad diets almost never work.

Researchers followed 183 overweight or obese adults who participated in a weight loss program that provided counseling on their diet and exercise. Their weight was tracked and measured every week.

What they found was that the participants whose weight fluctuated the earliest in the program had the hardest time maintaining their weight by the end of the year. Essentially, the people who lost the most weight the fastest set themselves up for failure because they tried to do too much all at once.

The quick, early weight loss they experienced set them up for failure in the long term. The participants whose weight fluctuated less in the beginning were more likely to control their weight and lose more weight over the long term.

Moderate consumption of fats, carbohydratesThisnew studytries to get at the heart of what a good diet really looks like.

The research involved more than 135,000 people across five continents, and while the results may not surprise you too much, such a large study needs to be paid attention to. Essentially, the best diet includes a moderate intake of fat, fruits and vegetables, and involves avoiding too many carbohydrates.

As I continue to stress, moderation remains the key. Not all fats are bad, and fruits and vegetables are an important part of any proper diet. However, a high consumption of carbohydrates and added sugar (more than 60 percent of your diet) is dangerous and linked to a higher risk of early death.

Jay McKenzie loves soccer, history and feeling great. Hes on a quest to eat better and exercise more, and he wants to share his experiences along the way. You can email him at[emailprotected]with comments or questions. The opinions expressed in this column belong solely to the author, notNooga.comor its employees.

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Fresh and Fit: 4 new research articles you should read - Nooga.com

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Acheter cialis authentique - Capitalism vs socialism lesson plan - Magnetic Media (press release)

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When you were younger, life revolved around goals: college degree, new job, traveling to a foreign country, running a marathon. Having your eyes (and mind) on a prize kept you motivated and engaged.

But as you age that focus tends to wane. Whats left to accomplish? Is it even worth striving for something anymore? Yet you need goals as you age more than ever.

Goals are crucial to keeping your mental and physical skills sharp, says Susan Flashner-Fineman, a coach at the Vitality 360 Wellness Coaching Program at Harvard-affiliated Hebrew SeniorLife. You want your remaining years to be good ones, so what do you want them to look like? Goal setting can help you get there.

A good way to establish new goals is to make them SMART, which stands for Specific, Measurable, Achievable, Relevant, and Timely. The SMART approach ensures youve defined your goals clearly and can attain them. Here is how it breaks down.

Goal setting also can be a wonderful journey of self-discovery, says Flashner-Fineman. You might abandon your initial goal or never quite reach it, and thats just fine. Consider it a learning experience, and try again. Or you may realize that it wasnt what you really wanted to do and venture into a new direction.

Continued here:
Get SMART about your goals to stay focused and on track at any age - Harvard Health (blog)

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JAM PRESS

When Amanda Roberts stepped on the scale in 2014 and saw 23st staring back at her, she knew she needed to make a change.

The mother of one then turned to gastric bypass surgery which helped her lose an incredible 10st in just 18 months.

She said: When Talia started walking, I could barely keep up with her. I had such intense back pains from my weight that I could barely carry her, and even just playing on the ground with her exhausted me. I knew that I'd have to get my health on track if I wanted to be the best Mum I could be for her.

Amazingly, these reality TV stars have lost more than 40st between them... all thanks to healthy eating and exercise

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Jennifer Ellison from Brookside loses three stone in weight

JAM PRESS

The 23-year-old continued: For a long time, I thought I felt okay. I had tried so many ways to lose weight that never worked, so I had pretty much given up on trying and was ready to just live contently as a plus size person.

It wasn't until after I had my daughter that I realised how depressed I really was. I shut myself in the house all of the time, didn't want to go anywhere, didn't want to talk to anyone, mostly because I was ashamed of how much weight I had gained.

I was just tired and unhappy, and that's not how I wanted to be as a mom and person, especially since I was only 21 years old!

JAM PRESS

Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat

1 / 23

APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health

The surgery and ditching her unhealthy snack habit allowed the massive weight loss but it also left Amanda with 3st of excess skin.

The California woman had skin hanging from her stomach, legs and arms and the only way to get rid of the skin was through surgery.

Amanda fundraised the 7740 she needed for surgery in which doctors removed the excess skin and left Amanda with a flat stomach and weighing a svelte 12.8st.

JAM PRESS

Amanda stated: I went from eating junk food and living a very sedentary life, to now eating a high protein, low carb diet and working out 5-6 days a week.

The weight came off easy at first, but now that I am almost 3 years post op, maintaining the weight loss and losing more is getting more difficult. After about 18 months post op, the effects of the gastric bypass start to wear off and it's basically relying on your new healthy lifestyle to keep you going.

Losing the excess skin has resulted in Amanda being more confident than ever as she happily shows off her new body.

She added: Im more confident than ever! I know I've worked hard for my current body, and that makes me love it that much more!

Read more:
Obese woman loses 10st in 18 months you won't believe what she looks like now - Daily Star

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FRIDAY, Sept. 1, 2017 (HealthDay News) -- Young gymnasts, figure skaters and wrestlers who try to quickly shed pounds by fasting or restricting fluids may be endangering their health, pediatricians warn.

Similarly, young football players or power-lifters who try to rapidly pack on muscle may also be undermining their health, a new report from the American Academy of Pediatrics (AAP) said.

"Sometimes, children and teens in certain sports believe they need to achieve a particular body type to be successful," report author Dr. Rebecca Carl said in an AAP news release.

"Unless they have a healthy strategy to work toward their goals, however, they can end up defeating themselves and causing health problems," Carl added.

AAP experts point out that rapid weight loss by means of fasting or avoidance of fluids can actually lead to a loss of muscle strength, speed and stamina. Quick weight loss can also impair thinking, reaction time, alertness and the ability to problem-solve.

Young divers, runners, boxers and rowers are other athletes who may attempt to lose weight quickly.

The rapid loss of pounds may also lead to depression, mood swings, and even long-term eating disorders, the AAP team cautioned.

And health issues related to dehydration may not be quickly reversed, the experts warned. Rehydration typically requires up to 48 hours of regular fluid intake.

By the same token, fast weight gain increases the risk for obesity-related health problems, the doctors added, while also undermining overall stamina and athletic performance.

The upshot: weight gain and weight loss should be achieved gradually and over the long term by focusing on a carefully balanced diet paired with consistent exercise, the AAP team advised.

The report appears in the September issue of the journal Pediatrics.

There's more information on nutrition for young athletes at EatRight.org.

Read more:
Pediatricians Sound Alarm on Rapid Weight Changes in Young Athletes - Sioux City Journal

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