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KING 5 HealthLink , KING 4:17 PM. PDT September 01, 2017

All vinegar is created equal, choose the one that tastes good to you.

Many are concerned about nutrition and good health habits, often looking for something extra to help.

Vinegar has been said to have many benefits, from weight loss to glowing skin, but is it truly a magic elixir? A nutrition specialist explains useful information about vinegar.

So before you add it to your diet, you need to understand what the active ingredient in vinegar is.

"All vinegar is made from wine or apple cider and fermented by bacteria. So there's not a whole lot of extra steps in there. The bacteria ferment the sugars and make acidic acid. If you include it in a healthy meal pattern, it's great, but it's not a magic bullet, says Eileen Fitzpatrick, DrPH, and chair of the Nutrition Science Department at Sage Colleges.

Vinegar has been touted as a health aid since the 1800s says, Fitzpatrick. While apple cider vinegar is capturing most of the attention nowadays, Fitzpatrick says to select the vinegar you prefer. The benefits are the same across the board.

One such benefit: It's moderately effective in controlling blood sugar levels.

"There's some evidence that the acidic acid interferes with the enzyme that breaks down starch in the gut, which make it a little more like fiber and that may be why you don't get that rise in blood sugar after a starchy meal," says Fitzpatrick.

A salad dressed with oil and vinegar, eaten with that starchy meal, is what Fitzpatrick recommends. This way you're also adding more vegetables to your diet.

Vinegar consumption may also help, although minimally, with weight loss.

"It was a Japanese study, and it did show that 2 to 4 pounds of weight loss over 12 weeks," says Fitzpatrick.

Because vinegar is an acid, don't take it straight. One to two tablespoons in eight ounces of water once a day is sufficient, and you need to drink it along with a starchy meal for blood sugar control.

Which brings us back to Fitzpatrick's recommendation; use vinegar on a salad and choose the type you prefer.

"I think there's no point in doing it unless it tastes good," says Fitzpatrick.

Versatile vinegar is useful for cleaning and disinfecting too. Many use it for preserving food because its thought to kill E. coli.

So if it doesnt fit into your taste palette, there are many other benefits beyond a healthy diet.

2017 KING-TV

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Healthful benefits of vinegar in your diet - KING5.com

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If youre among the estimated 8million vegetarians and 1 million vegans in the United States, dont think that you have to stick close to home to maintain a plant-based diet. A growing number of resources online and on the ground, as well as changes in the hospitality industry, are making veg-friendly travel easier than ever before.

I actually believe that travel is more fun as a vegan, said Wendy Werneth, a native Alabamian who has lived in Europe since 1999, first in Switzerland and now in Portugal. For one thing, vegan travel is like a treasure hunt, a fun challenge. At first, I thought Id starve looking for sustenance, but the reality is I find too many things to try them all.

Werneth initially feared that traveling while vegan would be difficult and stressful. During a trial vegan trip to Greece in 2014, she discovered that vegan travel was not only doable, it was enjoyable. Since I had all these fears and misconceptions, I knew that other people out there had the same concerns, said Werneth, who guides fellow travelers with insights and tips at the Nomadic Vegan, a blog for practicing and aspiring vegans.

Here are some trends and tips from Werneth and others.

Get the app: Since HappyCow.net started in 1999 as a primitive website, it has grown to become the worlds top directory of vegan, vegetarian and veg-friendly restaurants around the world. Travelers can use it for advance planning and, while on the road, let HappyCows mobile app steer them to the nearest options.

The Santa Monica, Calif.-based site, with 157,000 registered members who have left more than 212,000 reviews, continues to grow by about 20 percent each year, said spokesman Ken Spector. HappyCows nearly 57,000 listings also include retreats and lodging, bakeries and farmers markets. It recently teamed up with Werneth to publish the sites free guide, 9 Steps for Easy Vegan Travel.

Splurge: High-end hotels, while they might not mention the V-word, are increasingly catering to their vegetarian and vegan customers. Without a doubt, theres more movement in that direction, said Paul Eyers, who with his wife, Caryl, writes the blog Vegan Food Quest, which includes luxury hotel reviews. The couple left Britain for Southeast Asia four years ago and are now based in Cambodia. Youve already got eastern religion and western animal compassion, he said, and now people are turning to veganism because of health and environmental concerns.

Eyers, who also advises properties (and their restaurants) on catering to vegans, says that little things can go a long way. High-end hotels, which usually ask for your preferences ahead of time, should know youre vegan, so they shouldnt leave chocolate on pillows or milk in the fridge, he said. If I go into a room and theres fruit, soy milk and a butter alternative, I know they understand my diet, and that makes me confident in the hotel in general.

Research local cuisine: Even cuisines that have a reputation for being extraordinarily difficult for vegans and vegetarians still dish up plenty of surprises if you dig deep enough, Werneth said. Spain, for example known for its cured meats and seafood has gazpacho, vegetable paella and a huge selection of vegan tapas. France famous for cheese and rich beef flavors has vegan specialties such as socca, a savory pancake made from chickpea flour that is hugely popular in the southern part of the country.

Researching vegan options, she said, offered her a new way to approach different cultures and cuisines, many of which she explores in her recently published book Veggie Planet: Uncover the Vegan Treasures Hiding in Your Favorite World Cuisines. For instance, she said, there are a lot of what I call accidentally vegan dishes in the Greek cuisine because of religious restrictions in the Greek Orthodox Church.

Network: Werneth, Spector and Eyers all recommend that travelers research destinations before traveling, including connecting with local vegans via such outlets as Facebook, Couchsurfing, Airbnb, Meetup, local blogs and vegan restaurants and festivals.

State your needs: Once at your destination, introduce yourself as vegan wherever you stay and eat. When confronting a language barrier, Spector recommended using Google Translates photo scanner (for menus) and also showing pictures of veg-friendly dishes. In case you run out of options, bring your own vegan snacks and a stash of vitamins and also carry containers, plastic bags and minimal eating utensils to set up your own kitchen.

Above all, the experts say, bring an open mind and an open heart, staying curious, respectful and positive, especially when eating fully vegan is not possible. The whole point of the vegan movement is to create a more peaceful and compassionate world, Werneth said. I think its counterproductive to negatively focus on those small things that might not be vegan. Id rather that 98 percent of what Im eating is vegan and that Im setting a positive example in the hopes that that is going to encourage more people to give veganism a try. Thats going to help a lot more animals in the end.

Book a vegan tour: Donna Zeigfinger, who is celebrating 20 years of running Greenearth Travel in Cabin John, Md., recently pored over her notes to prepare an anniversary timeline. Wow, has it gotten so much easier to find vegan options, she said. Still, some people think theyre going to starve to death if they travel vegan and theyre freaked out. Thats where I come in.

About 40 percent of Zeigfingers work these days is arranging custom vegetarian and vegan-friendly trips. For the rest, she collaborates with vegan tour and cruise companies with jaunts to destinations including Indonesia, India, Croatia, Italy and Ireland. Closer to home, shes offering a package-deal trip to the Pittsburgh Pirates vs. Baltimore Orioles baseball game on Sept. 26 for PNC Parks first vegan event.

Werneth, meanwhile, next year will lead tours in Italy and Portugal with Veg Jaunts and Journeys, a new company based in Asheville, N.C., whose trips often include vegan cooking classes and festivals, as well as visits to vegan-friendly stores. Owner Kim Giovacco also offers customized travel planning.

Pick veg-friendly destinations: HappyCow recently released its first Top-10 list of vegan-friendly cities worldwide determined by number of offerings, population density and the staffs impression of the overall vegan-friendliness of the city. Winners, starting with first place, are: Berlin; Los Angeles; Warsaw; Taipei, Taiwan; New York City; Singapore; London; Tel Aviv; Portland, Ore.; and San Francisco.

I think Europe has seen the most tremendous growth, Spector said. Berlin has had a massive explosion, and of really high quality. In Warsaw, Poland, I had some of the best vegan food Ive had in Europe. They have two vegan sushi restaurants that are phenomenal. Im even speaking at a vegan event in Kiev.

Spector, a frequent visit to the District, noted that the Washington area has considerable room for growth, but he praised several spots, including HipCityVeg, NuVegan Cafe, Shouk and Sticky Fingers Sweets & Eats.

HappyCow has been invited to dozens of vegan fairs and festivals around the world, which Spector said are growing in number and size. I remember going to vegan events with 200 or maybe 500 people; now its up to 30,000, he said. Im going to vegan event in China; theyre expecting 35,000.

Daniel is a writer based in the Netherlands. Her website is bydianedaniel.com.

More from Travel:

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How to stick to your vegetarian or vegan diet while you're traveling - Washington Post

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Alex Alemanstopped by the CPR studios.

The 18-year-old says there arent many affordable exercise programs for kids in his Twin Lakes neighborhood in northwest Denver. So he started his own program called Healthy Kids In Action. Its a free exercise program he runs every summer for kids at the Pearl Mack Community Center who might otherwise not be able to pay for similar programs at gyms or rec centers. Aleman leads them in fun stuff like dodgeball, but also educational games that helps kids develop social and leadership skills.

Interview highlights below. Click on the audio link for the full conversation.

On what motivated him to start this program:

I know what its like to want to be in club sports and not be able to afford that. And there was a time when there were gangs in the community, and it was pretty much unsafe to be outside. So that maybe had an impact on the community and them wanting to go out and exercise.

Its very sad because at the Pearl Mac Community Center, theres a lot of sports that are offered there. They do provide grants and scholarships, but the application is in English and its a very tough process.

On why its all so important to him:

My passion for exercise started when I was in 6th Grade. I liked this girl and we dated for a short amount of time. And I after she broke up with me, I was really heart-broken. And I thought that through exercise, I would look more charming, and that I would have six-pack abs.

But heres the sad part: I started exercising too much and I started losing a lot of weight and I became anorexic. So, another reason I created Healthy Kids in Action was to teach kids to exercise properly, so that way they wouldnt have to worry about their weight or how they look because theyre already being healthy.

On whether he sees cultural barriers for Latino kids trying to eat healthy and stay active:

Yes, I do. Man, the food in our culture is very delicious but that doesnt mean (to stay healthy) we can stop eating it altogether. That would be almost impossible. But just adding variations to the meals, or just eating tamales by themselves, adding vegetables. That itself could make the food a bit healthier.

On starting his freshman year at DU, taking part in a program showing high schoolers how they can be leaders in their community, and what he hopes to achieve:

I just hope to empower the high school students and to show them that, no matter how young you are or what your economic status is, you can create a change in your community, and there are resources and support for you.

On what it means to you when a kid or a parent tells you how grateful they are:

Its very touching and it just motivates me to continue. It just touches my heart because doing good and helping others when you can is something good. God teaches us to give and to love everyone.

The rest is here:
Colo. Latino Teen Leads Free, Fun Exercise Program For Kids Who Have Little Money - Colorado Public Radio

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The Pembroke Council on Aging is located at 144 Center St. Hours are 8:30 a.m. to 7 p.m. Mondays and 8:30 a.m. to 4:30 p.m. Tuesdays through Fridays. For information: 781-294-8220; pembroke-ma.gov/council-aging.

Upcoming programs

Lobster Bake Lunch Cruise: Sept. 6 aboard the Beauport Princess. Cost is $89 per person. Scenic excursion to Gloucester with DJ/music.

Wii Bowling: 3-4 p.m. Sept. 6 and 27. No experience necessary; Wii Bowling can be done from either a standing or sitting position.

Movie, Popcorn on the Big Screen: 12:30 p.m. Sept. 6. Check event book for title. Have a favorite movie you would like us to show? Share your ideas with Susan Larkin.

B.I.N.G.O.: 1 p.m. Sept. 11 and 25.

Left, Center, Right: 12:30 p.m. Sept. 11 and 25. This easy to learn game is offered by Connie Delano; no experience necessary.

Joanne LaFerrara from GATRA: 10 a.m. Sept. 12. LaFerrara will take photo IDs and explain GATRA services for seniors and ADA eligible individuals. Stop by for a picture ID.

Lunch Bunch: Sept. 12. The trip will begin with a stop at BONGIs to pick up a box lunch and continue to the scenic picnic area at the Cape Cod Canal. Beautiful views of the boats passing by and an opportunity to walk on the path. There will be an opportunity to stop for ice cream on the ride home. If ordering a boxed lunch, $10 deposit (will cover cost of lunch), if brown bagging, $5 deposit required. Deadline to sign up and pay deposit is Sept. 7. See Belaine in the office.

A Musical Experience to Remember: 1 p.m. Sept. 13. David & Marcia Burbank will entertain us with big band sounds of swing, polkas, waltzes, foxtrots and sing-alongs. Sign up to reserve a seat. This event and refreshments are sponsored by Pembroke Bridges of Epoch, opening in the fall of 2017.

Improve your Balance/Prevent Falls: 12:30 p.m. Sept. 13 and 27. Sponsored by Long Pond Physical Therapy. In this interactive class participants with benefit from learning how to improve balance through preventative stretching exercise, body mechanics, home safety modifications, footwear and assistive devices. Come join this seated program. Call to reserve a seat.

Questions about insurance?: 11:30 a.m. Sept. 18. Join us for lunch sponsored by Neil Bowler of Liberty Mutual, a Pembroke resident, who will offer a presentation on life, auto and house insurance. Questions and answer session at end of presentation.

Joanne Tours Spirit of Johnny Cash show: Sept. 21. Cost is $85 per person. The trip is full but has a waiting list at this time. Call if interested.

Pembroke Memory Cafe: 1-3 p.m. Sept. 20. The Pembroke Memory Cafe meets monthly on the third Wednesday of each month, offering a place for individuals with memory issues and their care partners/ givers to meet together for socialization, fellowship, community building and information. A variety of activities will be available to promote socialization and for both individuals suffering from memory loss as well as their caregivers; light refreshments will be served. This program is open to Pembroke residents as well as neighboring towns. For more information, call Susan Shea at 781-294-8220.

Special Labor Day Lunch and Entertainment by Tom Grono: 11:30 a.m. Sept. 21. Menu includes Mediterranean chicken breast, lemon olive rice, vegetable ratatouille, dinner roll and chocolate fudge cake. $2.50 donation requested for lunch. Sign up by Sept. 14.

Make Your Own Earring Demonstration: noon Sept. 27. Join Linda Felix of North River Homecare as she guides you through making two pairs of earrings. No experience needed; sign up required.

Ancestry & Family Tree with Nan Gill: 12:30 p.m. Sept. 28. Genealogy is the study of family ancestors, researching birth, marriage and death documents of parents and grandparents. Are you curious? Sign up is necessary for your personalized session.

Lake Winnipesaukee Turkey Dinner Train: Oct. 12. Cost is $85 per person. Space is still available.

Fitness and exercise

TAI CHI with Dorothy Prince: 10 a.m. Mondays and Thursdays. $3 per class. This gentle form of exercise can help maintain strength, flexibility and balance.

CHAIR YOGA with Rita Whooley: 10:30 a.m. Tuesdays and Fridays. Most of us are aware of how important it is to continue to exercise as we age. Having a regular exercise routine can help seniors in a variety of ways, ranging from fall prevention to avoiding depression and relieving arthritis. The challenge that often presents itself is how to find safe forms of exercise that can accommodate the physical limitations aging often causes. $4 per class.

ZUMBA with Pasqualina Schoenthaler: 1 p.m. Tuesdays. Zumba Gold is a series of fitness programs specifically designed to take the exciting Latin and international dance rhythms and bring them to the active older adult, the beginner participant and other special modifications for success. $5 per class.

LINE DANCING with Harriet Clarke: 1:30 p.m. Thursdays. If you have never tried or are new to line dancing, come early and practice with Harriet. Line dancing is an excellent weight-bearing and cardiovascular workout for healthier bones and heart and can improve balance and flexibility. $3 per class.

Ongoing

Daily: Lunch at 11:30; $2.50.

Mondays

Book Review Group: 10 a.m. second Monday.

Tai Chi: 10 a.m. $3.

Walking Group: 10:30 a.m.

Blood Pressure Clinic: per nurses.

Bingo: 1 p.m. twice per month.

LCR Left Center Right game: 12:30 p.m. twice per month.

Tuesdays

Chair Yoga: 10:30 a.m.; $4.

Friends of the COA meeting: 10:30 a.m. first Tuesday.

Walking Group: 10:30 a.m.

Firehouse Pantry: 11 a.m. to 2 p.m. first and third Tuesday.

Lunch Bunch: second tuesday.

Writing Group: 1 p.m. weekly; $2.

Zumba Gold: 1 p.m., $5.

Wednesdays

Dull Men: 10 a.m.

New Friends, New Connections: 10 a.m. last Wednesday.

Walking Group: 10:30 a.m.

Movie and Popcorn: 12:30 p.m. check schedule.

Attorney Conroy: 1 p.m. third Wednesdays by appointment.

Memory Cafe: 1-3 p.m. third Wednesday.

Wii Bowling: 1:30 p.m. first and fourth Wednesday.

Thursdays

Tai Chi: 10 a.m. $3.

Quilting Group: 10 a.m.

Walking Group: 10:30 a.m.

Line Dancing: 1:30 p.m.

Knitting: 1:30 p.m. first and third Thursday.

OCPC Delegates Meeting: 1:30 p.m. last Thursday.

Fridays

Josh Cutler: 9 a.m. first and third Fridays.

Podiatrist: 9 a.m. once a month by appointment.

Chair Yoga: 10:30 a.m. $4.

Walking Group: 10:30 a.m.

Color Me Calm: 10:30 a.m. second and fourth Friday.

Cribbage and Whist: 12:30 p.m.

Jewelry Making: 12:30 p.m. first and third Friday.

Poetry and Literature: 12:30 p.m. second and fourth Friday.

Complimentary Hand Massage with Amy Hanson: 12:30 p.m. third Friday.

Continued here:
Pembroke Council on Aging announces September programs - Wicked Local Pembroke

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Dr. James Robinson, associate professor of exercise science, says UWAs exercise science degree program has seen tremendous growth over the last six years, and the goal is to have 200 students in the program by fall 2018.

LIVINGSTON, Ala.The National Strength and Conditioning Association has just named the University of West Alabama an NSCA Recognized School, giving its stamp of approval for the Education Recognition Program (ERP).

The recognition as an NSCA ERP Recognized Undergraduate Strength and Conditioning Program is for UWAs exercise science program offered in the physical education and athletic training department. This recognition adds distinction to degrees awarded in the academic program and also offers exceptional benefits to schools and students affiliated.

According to the NSCA, the ERP helps ensure excellence for students in the classroom, as well as long-term professional success after graduation. The NSCA awards such recognition to schools that have a demonstrated commitment through curricula that prepares students for NSCA certification.

For more than 35 years, the NSCA has been a leader in building stronger professionals within the strength and conditioning industry, and Dr. James Robinson, an associate professor of exercise science, this milestone is a step in a forward direction for the growing program.

Exercise science has seen tremendous growth over the past six years, explained Robinson, who also serves as director of UWAs exercise physiology lab. I expect exercise science to reach the 200-student mark by fall 2018. This growth is due to the commitment from the department and the University to student career development. My mission is for every exercise science student to be employed in the field and well-prepared for graduate school immediately upon graduation.

Benefits of the recognition include discounts on certification exams and clinics, student memberships, and premier access to growth opportunities through NSCA, like grants and scholarships, and internship and assistantship programs. The recognition is valid for a three-year period expiring in March of 2020.

UWAs exercise science program is designed to prepare students who are seeking careers in corporate and clinical settings. These may include strength and conditioning coaches, physical therapy, cardiac rehabilitation, occupational therapy, hospital-based wellness programs, health/fitness instructors, sport training programs, corporate or health club director, and a slate of other fitness and health related opportunities.

The academic major includes 60 combined hours of coursework in exercise science, along with biology, physical education, chemistry and physics. An exercise science minor is also offered at UWA.

For more information on UWAs Exercise Science program, contact Dr. James Robinson at jhrobinson@uwa.edu or 205-652-3441, or apply online at http://www.uwa.edu/ exercisesciencemajor.aspx.

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UWA's exercise science program receives national recognition - West Alabama Watchman

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Cirque-It Fit brings gymnastic elements into fitness training (Cirque-It Fit/KSNV)

Cirque-It Fit offers a variety of programs focused on various levels of fitness. So if you are looking to improve your physical appearance and improve your skill set with some gymnastic elements, this is the place for you.

All programs come with instructions and a clear program layout in table format with hyperlinks to a private video for a correct demonstration.

As part of the program, you also receive their exclusive Direct Coaching Feedback. With Direct Coaching, you perform the exercise routine while videoing yourself and then email the video to our team of instructors. We will review your movements and reply with constructive feedback.

Wayne is a Cirque du Soleil artist at Zumanity.

For the last eight years, he has been performing in the Las Vegas Cirque Du Soleil production of Zumanity, performing in ten shows each week.

Before running away with the circus, he studied sports coaching at the University while representing Great Britain in acrobatic gymnastics. He is a qualified coach in gymnastics, rugby, powerlifting, as well as being a certified personal trainer, performance enhancer, and corrective exercise specialist.

He became a father three and a half years ago, and it changed his life completely, saying he believes that this special duty we get to fulfill is truly remarkable and he doesn't want to waste any time of it! Our children unconsciously teach us so much about life, and he wanted to teach him by example.

The fundamentals of gymnastics are the foundation for most sports. He knows first hand, as he was the strongest, fastest, most flexible and agile kid in his class, and he was on the school team for the majority of sports. So he is here to help you get into shape while creating a relationship that will have a positive effect on your children and teach them basic fundamentals that will give them a head start on their health and life, in general.

For more information, visit cirqueitfit.com.

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FIT FRIDAY: Cirque-It Fit brings gymnastic elements into fitness training - News3LV

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British runner Paula Radcliffe broke the marathon world record in 2003 and later told scientists that she accomplished the feat at the start of her period, which caused cramping and discomfort during her run. (Photo: 360b/Shutterstock)

It's been 45 years since Title IX of the Education Amendments of 1972 gave female athletes a better shot at equal inclusion in sports. Despite shrinking the gender gap in athletic programs though, women are still grossly underrepresented in exercise research the research that athletes use to improve their performance.

Why do so many exercise studies exclude women? Some researchers suggest that it's because women have periods; the fluctuations in hormones during menstruation tend to mess up the data.

A review of sports and exercise research from 2011 to 2013, which included 1,382 studies and more than 6 million participants, found that women were represented in just 39 percent of studies. A 2016 editorial in the British Journal of Sports Medicine that attempted to explain that number concluded that "the complexities of the menstrual cycle are considered major barriers to the inclusion of women in clinical trials."

Why would a woman's period make such a difference? When researchers conduct a study, they attempt to control all of the variables except for the one that they're testing. In a study on, say, the effect of caffeine on athletic performance, researchers would have participants consume varying levels of caffeine while trying to keep the other variables as similar as possible. All the athletes would be in the same location and performing the same task and may even wear the same clothing in repeated tests. Researchers could then test parameters that would give an indication of fitness such as heart rate and blood oxygen levels and be relatively confident that any difference in their measurements was caused by the one variable they had changed and were measuring.

How does a woman's menstrual cycle affect her sports performance? Researchers still don't know. (Photo: SerbBgd/Shutterstock)

But the fluctuation of hormones in a menstrual cycle can affect a woman's athletic performance, too. If researchers are attempting to control that variable, they would need to find a group of women at the same time in their cycles with similar hormonal levels, which would be hard to do. Another option that researchers have relied on is to use female participants who are on birth control pills and whose hormones are therefore more easily regulated.

But limiting data to one stage of the cycle, or using data only from women in whom hormone levels have been controlled, wouldn't paint an accurate picture about the overall athletic performance of women for one simple reason: Women compete during all stages of a menstrual cycle.

What's even more frustrating is that so little research has been done on how the menstrual cycle affects performance in the first place. In 2015, British tennis player Heather Watson made headlines when she attributed her defeat in the first round of the Australian Open to the fact that she had her period and was experiencing dizziness, nausea and fatigue. It was one of the first times that an athlete had opened up about her menstrual cycle and how it affected her performance.

For women who have had to fight to be considered equals in sport, it may seem taboo to bring up a subject that separates them from men. Taboo or not, female athletes need accurate information to make the same fine-tuning improvements that men can make with each new study. And that means embracing the menstrual cycle and finding ways to accurately measure its effect on athletic performance.

Hopefully, as more light is shed on the lack of female representation in exercise research, and as more athletes feel comfortable sharing information about how their periods affect their fitness, we'll get a better understanding of how women athletes can improve their performance. Then, the doors will really swing open.

See the rest here:
Why are women so underrepresented in research on exercise? - Mother Nature Network (blog)

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Steady does it.

Thats the key to winning the battle of the bulge over time, according to a new study from Drexel University in Pennsylvania out Monday in the Obesity journal. So if youre in it for the long run when it comes to paring pounds, you should aim to shed the same amount of flab each week instead of for your weight to drastically drop, only to rise again.

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, Ph.D., who did the research at Drexel and is now a postdoctoral fellow at Massachusetts General Hospital.

Researchers followed 183 overweight or obese adult subjects who were enrolled in a long-term weight-loss program. Participants attended weekly check-ins and reported their cravings, binges and weight-loss successes. They returned for a final weigh-ins and assessments at six, 12 and 24 months.

Eating too late at night will prevent weight loss

Consistency predicted long-range success, whereas variability proved counterproductive. In other words, subjects who shed one pound a week for three weeks fared better than a participant who dropped four pounds, then regained two and then dropped a pound.

Study subjects were mostly women. More research is needed to fully understand why some people achieve weight-loss goals and others dont. But the findings suggest that patience and making a habit of healthy, consistent eating helps you drop weight and keep it off.

Read the original here:
Consistency key to long-term weight loss: study - New York Daily News

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A new study found that people whose weight fluctuates early in a weight loss program have worse long-term results.

If losing weight feels more like being a yo-yo than a ball rolling down a gentle hill, then you might want to rethink your approach.

A new study found that people whose weight fluctuated in the first few months of a weight loss program lost less weight over the long run, compared to people with more consistent week-by-week progress.

The Drexel University researchers suggested that this may help identify people early on who need extra support in meeting their weight loss goals.

The dangers of regaining weight thats been lost is nothing new to health professionals.

If youre yo-yoing, that is a clear signal or red flag that its about something more than the food you eat and the exercise youre engaging in, that there are probably ingrained patterns of behavior that we need to look at changing in order for it to stick long term, said Eliza Kingsford, a licensed psychotherapist and author of Brain-Powered Weight Loss, who wasnt involved in the study.

In the study, published August 28 in the journal Obesity, researchers followed 183 people participating in a year-long behavioral weight loss program.

Researchers found that people whose weight fluctuated more during the first 6 or 12 months lost less weight after one and two years.

For example, people who lost four pounds in one week, regained two the next, and then lost one the next and so on, did more poorly than people who lost one pound each week for the first six months.

While weight variability over the first six months predicted long-term success, researchers found that the 12-month variability was less affected by other factors.

All volunteers were given goals to focus on during the program, such as monitoring their habits, progress, and calorie intake, while also increasing their physical activity.

The first six months of the program focused on weight loss, with weekly small group sessions. The final six months shifted toward maintaining the weight, with less frequent sessions.

People who reported higher binge eating, emotional eating, and preoccupation with food at the beginning of the study showed higher weight variability and lost less weight after one or two years.

This suggests that weight variability is a better predictor of long-term success than a persons relationship with food.

The researchers pointed out that the study doesnt show that weight variability causes poorer weight loss outcomes. But it may help target people who arent benefitting from a particular weight loss program before theyve spent a year trying to lose weight.

Other research has also found that early success in a weight loss program predicts long-term results. But these studies looked at the percent change in weight loss rather than how much a persons weight jumps around week by week.

Although losing ten pounds in the first week can be a big boost of motivation for many people, it may not matter in the long run if your weight yo-yos the rest of the time.

A dramatic example of this comes from a 2016 Obesity study, in which researchers followed 14 people who participated in the Biggest Loser competition.

Over the course of the 30-week show, people lost on average 129 pounds each. But six years later, all but one had regained most of their weight on average, 90 pounds each.

Kingsford told Healthline that while doing things like severely restricting your calories or ditching carbs may give you dramatic upfront weight loss results, they dont make sense if you want lifelong success.

Research supports and will continue to support the types of behavior changes that are sustainable long term, said Kingsford. Of course, these dont lead to results that are nearly as sexy as losing 10 pounds in a week.

Sexy or not, sustainable is good if you want to keep the weight off.

One way to approach weight loss sustainably, said Kingsford, is by setting goals that you can actually achieve.

For example, if your approach to weight loss involves running, and youre currently running one mile, three times a week, the next step needs to be doable. That might mean running 2 miles on one or two of those days, not jumping straight to 10 miles, six times a week.

This approach also provides positive reinforcement for your goal-setting muscles.

The more you set and achieve goals, said Kingsford, the more you will be able to set and achieve goals.

Looking at your food triggers is another sustainable weight loss solution.

Do you eat when youre bored, stressed, or happy? Do you go out every Friday night with your coworkers out of habit? Do you automatically reach for a bag of pretzels when you sit down to watch your favorite television show?

Take a look at your current patterns of behavior around food and figure out what those triggers are, be it positive or negative triggers, said Kingsford. Then systematically look at changing those patterns of behavior based on the knowledge of the triggers.

This approach to weight loss isnt for everyone, though, especially with so many ads popping up online for sexy weight loss options.

But many people burn out from always trying the latest diet or the next cool workout.

People eventually come to me saying: Im tired of dieting, Im tired of yo-yoing, Im tired of being unsuccessful, said Kingsford. They get to the point of knowing this is about something more than just food and exercise.

See the article here:
'Slow but Steady' Wins the Weight Loss Race - Healthline

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Apollo Endosurgery picked up a CE mark for its weight-loss balloon, which is designed to remain in the stomach for 12 months, twice as long as its FDA-approved predecessor.

Weight-loss balloons, just one type of weight-loss device approved in the U.S., take up space in the stomach so patients feel full and eat less. Apollos Orbera system is delivered to the stomach via endoscope while the patient is sedated and is then inflated with saline. After six months, the balloon is deflated and removed endoscopically. It is FDA-approved to help adults with a body mass index of 30 to 40 lose and maintain weight.

Orberas follow-up, the Orbera365 Managed Weight Loss System stays in the stomach for 12 months, doubling treatment time.

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Now with Orbera365 patients will have the possibility of getting better weight loss results because in my experience the longer the treatment the more weight patients tend to lose, said Alfredo Genco of Sapienza University in Rome, in a statement.

[Using] Orbera365 our patients will now have twice as long to change their eating behaviors and ensure long lasting results, Genco said.

The CE mark comes after the FDA renewed its warning on gastric balloons for obesity treatment. Early last month, the agency drew attention to five new reports of patient deathsfour of the patients were being treated with the Orbera system, while the fifth was implanted with ReShape Medicals Integrated Dual Balloon System.

The FDA originally warned healthcare providers in February to be on the lookout for two types of adverse events in patients who have been implanted with these devices: spontaneous inflation of the balloon and acute pancreatitis.

Originally posted here:
Apollo bags CE mark for longer-term obesity balloon - FierceBiotech

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