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As a registered dietitian, many of my appointments with patients begin with harrowing tales of weight-loss programs from the past. Patients discuss details about why one worked over another and how much weight was lost in each.

Unfortunately, the majority of these attempts all end on the same note: gaining all, or more, of the weight back. Thousands of references are available to consumers on how to lose weight. However, very few sources identify, perhaps, the most important piece of the puzzle how to keep the weight off. Here are some tips to help you manage the weight you worked so hard to lose.

What it's really like to lose 100 pounds Play Video - 1:01

What it's really like to lose 100 pounds Play Video - 1:01

Imagine picking up two 10-pound weights and taking a 1-mile walk. It would be challenging to accomplish. Your body would have to work harder to compensate for the extra weight. Now drop the weights. Take the same walk. That exercise should be much easier. Your body is now more efficient, and the calories youll burn will go down. Thats exactly what happens when you lose 20 pounds.

To keep the weight off, you need to challenge your body by decreasing calories even further in some cases (because your body is not working as hard to get you from point A to point B anymore) and stepping it up on the exercise front. In fact, a 2014 study that followed individuals who lost weight and tracked their maintenance success, found those who maintained the most weight loss reported high levels of physical activity as well as a diet that was consistently low in calories and fat.

The same study mentioned above also found individuals who successfully maintained their weight weighed themselves several times a week. A 2015 study found weighing in daily was equally effective, especially in men. The scale may be a good monitor of weight that may be creeping in.

Though if you find that you're obsessing over the number on the scale, you may want to weigh yourself just once a week.

Woman loses 200 pounds in 2 years Play Video - 0:54

Woman loses 200 pounds in 2 years Play Video - 0:54

There are various methods of weight loss and as many experts to help see you through it. One study, which followed patients for 56 weeks after successful weight loss, found individuals who engaged in group visits as well as telephonic coaching maintained more weight loss than those who had no intervention at all. The study concluded having a maintenance routine in commercial and clinical settings could set the stage for better success at keeping weight off.

The take away? After you lose the weight, find a coach or a dietitian who can keep track of your maintenance habits for at least two years (the time period that predicts even further long-term success).

One study showed if you focus on maintenance behaviors first youll be more successful in the end. The study found women who engaged in eight weeks of maintenance skills regained less weight than women who did not focus on these behaviors beforehand. In the group of women who focused on maintenance first, they learned about energy-balance principles including: controlling portions without feeling deprived or dissatisfied, the importance of being physically active, weighing in daily to monitor fluctuations in weight, learning how to make small and easy adjustments to lifestyle habits, and navigating inevitable disruptions with confidence.

Man loses 374 pounds in 3 years Play Video - 1:03

Man loses 374 pounds in 3 years Play Video - 1:03

Research out of Duke found when participants were offered cash rewards for weight loss and maintenance, they were more successful with their weight-loss programs. The bottom line? Engage in workplace weight-loss programs that provide a monetary benefit for weight loss or structure a program yourself.

For every 10 pounds of weight loss, you can set aside a reward that is meaningful to you. For every three months of maintenance, set even bigger rewards such as a trip or a new wardrobe. Additionally, including family members and friends who are willing to contribute to the weight-loss pot (tell them its an investment in your health) may increase motivation even further.

If youve ever lost weight, you know not everyone is happy to hear about your success. A 2017 study referred to negative behavior by others as you find weight-loss bliss as lean stigma. Researchers also found certain communication techniques could help in maintaining weight loss without compromising relationships. These included saving a cheat night for dinner out with friends, accepting unhealthy food options from friends but not eating them, or eating very small portions of unhealthy foods at family gatherings.

This is hard stuff. Dont throw in the towel if you gain back your weight. Using the "I'm a failure" approach may have you reverting back to bad habits, putting weight on and never getting back on track. Stay on the weight-loss wagon. Dont lose sight of the hard work youve already put in.

Kristin Kirkpatrick, MS, R.D., is the manager of wellness nutrition services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio, and the author of "Skinny Liver." Follow her on Twitter @KristinKirkpat. For more diet and fitness advice, sign up for our One Small Thing newsletter.

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7 steps to help maintain weight loss for life - Today.com

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Ive accepted that many people dont want to meet with a dietitian. Its assumed that were going to suggest eating bland, healthy, nutritious food, and avoiding all the tasty treats. Quite frankly, sometimes a version of that is true, causing a vicious cycle to occur. Clients are annoyed that they must give up the fun foods, and every follow-up appointment is a discussion about how they feel deprived and cant imagine another day without their drinks, sweets and fries.

This pattern leads to stress. People judge food as good and bad, are overwhelmed about food choices, feel frustrated that they cant eat treats and sweets, and feel guilty when they eat something theyre not supposed to. Everything about food, nutrition and health becomes stressful and unpleasant.

Its a tricky situation because dietitians truly dont want people to excessively eat sweets, fried foods and other goodies or drink too much alcohol or sweetened beverages. We want to support individuals in creating long-term behavior change and enjoying the experience. Typically, if people think theyre on a diet, it rarely sticks for the long term.

To achieve the goal of nutrition, behavior change requires a shift in perspective.

Psychologist Kelly McGonigals TED talk, How to make stress your friend, sheds light on how ones perception of stress can be a game changer in creating sustainable behavior change.

She highlights a study in which researchers took close to 30,000 names from the 1998 National Health Interview Survey and looked at how they answered questions related to their stress levels, their perception of stress, and whether they try to reduce their stress. The researchers then used public health records to compare that information with mortality data through 2006. One finding was that neither amount of stress nor perception of stress alone was associated with a higher risk of death. But both of those factors together reporting a lot of stress and believing stress has a large effect on health did increase that risk.

Another study she describes is one in which participants were put in stressful situations and monitored on their physical response. One group was taught in advance to look at stress as positive. For example, they learned that an adrenaline rush helps them perform better. That group experienced fewer negative physical response symptoms. Their perception of stress decreased their internal stress response.

How can this support you in creating new nutrition habits?

Here are some common stressful and unpleasant thoughts one can have while starting a healthy eating plan:

I hate being so restricted. How am I going to survive without my favorite food?

Im not going to be able to have a social life! How am I going to fit in during social situations? What am I going to eat at that party?

I hate this. Why do I have to struggle like this? Why does this have to be so difficult?

This is terrible. I hate vegetables, eating healthy and eating like this. This is never going to work.

Im hungry, Im tired, I cant keep a thought. Eating like this feels uncomfortable.

What if you looked at the experience differently? What if you embraced the difficulty of changing your lifestyle and had pleasant thoughts about the new healthy body you could have? What if the stress of it all didnt have to feel so difficult? Its stressful, but that may not be a bad thing.

Some examples to strategize this new perspective:

Set a pleasant tone. Youre sitting down for lunch and its a meal in line with your new healthy lifestyle. The plate is full of vegetables, healthy fats, protein and fiber, and you say to yourself, This is going to make me feel energized, lean and healthy!

Enjoy some treats. When people start eating healthy, they often go all out and eliminate all their favorite foods, leading to deprivation and stress. Enjoy a treat from time to time. Keep it in appropriate proportion and enjoy once or twice a week.

Remember to take a breath. When youre walking into a social situation and arent sure how to eat, stop for just a moment and take a breath. Take a few breaths if you need to. Find people you enjoy spending time with so you can laugh and have a good conversation. Make the best decisions you can and enjoy the night.

Create tools for success. Often when people go on diets, they undereat and get so hungry they feel physically and emotionally stressed. Caloric deprivation isnt necessary. Load up on vegetables, healthy fats, fiber-rich starches, proteins, fiber. Have food prepped and planned so youre always prepared. Stay consistent with your meal timing to keep you full and satisfied through the day.

Eating better can be quite pleasant. Learning how to view the process to your advantage not only supports you in reaching your goals, but makes the experience so much more enjoyable. McGonigal says, When you choose to view your stress response as helpful, you create the biology of courage. Consider eating healthier as a brave act.

Berman is a registered dietitian, a personal trainer and owner of Jae Berman Nutrition.

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Changing your perspective about weight loss may change the ... - Washington Post

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Intermittent fasting has recently become more popular within the fitness community. Athletes are using a variety of different fasting methods to cut body fat and lose weight. But what exactly is fasting, and what are the pros and cons to this weight loss method?

The definition of fasting is the abstinence of food and drink (except water) for any length of time after the complete absorption of a meal. Food is usually absorbed within three to five hours after eating, and that is when the body begins metabolic changes. Prolonged fasting is a fast that lasts anywhere between eight and 72 hours.

Fasting can have a lot of benefitsif it is done safely. According to the U.S. National Academy of Sciences, tests using fasting have shown positive effects such as stress resistance, increased insulin sensitivity, reduced morbidity, and an increased life span. Fasting gives the body a chance to rest and cleanse. Energy that is normally directed at the digestive system can be used elsewhere throughout the body to repair and detox other systems. Intermittent fasting has been shown to improve cholesterol and reduce inflammation. Fasting can also improve mental clarity, focus, and increase energy levels. After your body uses up all the available energy from the food you have recently eaten, it will begin to use the fat stores within your body. That is when you will start to see weight loss, and possibly fat loss depending on the length of the fast and how often you fast.

Although there are many positives to fasting, there are also negatives. The body needs more than carbohydrates to run efficiently; it also needs protein, vitamins, and minerals. Those are not stored in fat, unlike carbs, so your body does not have access to them and cannot perform a variety of jobs throughout the body. Even though increases in energy levels are in the positives, fasting can also make your body feel lethargic and tired due to a drop in blood sugar levels. Also, without food, stomach acids are more likely to burn through the lining in your stomach.

There are people who should not attempt fasting: pregnant and breastfeeding women (this is a time to nourish your body and your baby), children and young teenagers who are growing and active, those with adrenal fatigue, or low thyroid function. Also, if you have had eating disorders in the past, fasting may cause those issues to resurface. Lastly, if you are on medication it is important to consult with a doctor before fasting. Fasting on certain medications may cause complications. Extended or prolonged fasting can lead to thinning hair, electrolyte imbalances, downy hair, cardiac arrhythmia, renal failure, and even starvation leading to death.

I wouldnt recommend fasting for longer than 48 hours at a time, and make sure to drink plenty of water during your fast to maintain hydration. Drinking lots of water will also help to lessen the feeling of hunger you will experience during your fast. Every person is different. For some, fasting will be a walk in the park, but for others it may not be so easy. Listen to your body; if you dont feel well it is OK to break the fast.

I have done 24-hour fasts before, and I dont mind them. They can be tough at different points in the day, and exercising can be a little bit more draining, but I do experience a lot of the benefits. Weigh the pros and cons, and give fasting a try if you it is safe for you to do so. If you dont like it, hopefully you wont ever have to do it again. If you do like it then you can begin to make it apart of your routine.

Stephenie Sutherland is a Fort St. John student studying nutrition and food sciences. She can found at the gym, hiking local trails, and serving up a hot cuppa joe at Whole Wheat and Honey. Have a question? Email her at stephenie.sutherland13@gmail.com.

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SUTHERLAND: Not so fast! Get the skinny on fasting to lose weight - Alaska Highway News

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Dear Nadia,

I have type 2 diabetes and am overweight. I want to get off my insulin and have decided to fast to lose weight and stop taking my insulin. I bought a cleanse and diet package. I do not want to go to my Doctor because I am scared he will talk me out of it.Shauna

Dear Shauna:

As a person living with Type 2 diabetes, you certainly can get your blood sugar levels to where you can go off your medication. I cannot emphasize enough, why you must work with a healthcare professional without sharing my personal loss with you.

In 2000, my mother, a type 2 for 13 years with an A1c of 10, passed away from diabetes complications. My Aunt Grace, not a blood relative, a close family member who was at my birth, attended my mothers memorial. In my grief, I sat next to my Aunt Grace for comfort at my moms wake. I could see my Aunt was not feeling well. I asked her about her diabetes and if she had tested her blood sugar. She confessed that she did not have her blood glucose meter with her. My former husband, a type 1 for 45 years with no complications, tested her blood sugar. Her reading was over 600 mg/dl. Grieving the loss of my mother, I did not want to lose my Aunt Grace as I did my mother. I told her she needed to follow her healthcare professionals training on how to take insulin to bring her blood sugar down. She decided to inject injected 12 units of Novolog and waited an hour before taking her blood sugar reading the second time. To our surprise, one hour later, her blood sugar reading was still 600 mg/dl after taking 12 units of Novolog. She decided to inject another 12 units of NovoLog. Shortly after her second insulin injection, she left my mothers memorial.

In my grief, I neglected to check up on her. I do remember saying Aunt Grace, please speak to your healthcare professional to help you bring your blood sugar is in the normal range.

Four months later, my best friend called me in tears, two days before her birthday to inform me that her mother, my Aunt Grace, passed away. She asked me to come to her mothers house immediately. I asked my life long friend what had happened? She said that her mother decided to go off of her insulin by going on a fast. She did not discuss this with her physician in fear that her Western medical Kaiser Doctor would discourage her from an alternative way of managing her diabetes. As brilliant as my Aunt Grace was, she missed a crucial fact. Going off of insulin requires a gradual life style change. It does not happen over night. Especially, if you are taking insulin.

People that are diagnosed with type 2 diabetes are usually prescribed metformin. Once metformin losses its effectiveness in maintaining normal blood sugars, physicians will prescribe insulin.

Going off of insulin requires a lifestyle change. Working with your healthcare physician, you can start lowering your insulin requirements to the completely going off of insulin. Dont do this alone. Nothing is more gratifying for a healthcare professional than seeing their patients achieve better blood sugar control. Know that your healthcare professional is invested as you are in helping you achieve better diabetes outcomes.

Nadia

Disclaimer:

Nadias feedback on your question is in no way intended to initiate or replace your healthcare professionals therapy or advice. Please check in with your medical team to discuss your diabetes management concerns.

AskNadia and receive her unique perspective on your question.

Watch Nadias Videos

About Nadia:

Nadia is a diabetes advocate that was not only born into a family with diabetes but also married into one. She was propelled at a young age into caretaker mode, and with her knowledge of the scarcity of resources, support, and understanding for people with diabetes, co-founded Diabetes Interview, now Diabetes Health magazine.

Nadia has received 14 nominations for her work as a diabetes advocate. She has been featured on ABC, NBC, CBS, and other major cable networks. Her publications, medical supply business, and website have been cited, recognized and published in the San Francisco Chronicle, The Wall Street Journal, Ann Landers advice column, former Chrysler chairman Lee Iacocca, Entrepreneur magazine, Houston News, Phili.com, Brand Week, Drug Topics, and many other media outlets.

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AskNadia: Why I Am Going to Stop Taking My Insulin - Diabetes Health (press release)

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Carbs often get a bad reputation. On the latest episode of "Motivated" with Mara Schiavocampo, endocrinologist Dr. Rekha Kumar and nutritionist Maya Feller tell you what you need to know about balancing carbs and a healthy lifestyle.

1) Not all carbs are evil

I wish I could stand from the rooftops and yell out not all carbs are evil -- you just have to find the right ones, Feller said. Often the perception is to cut carbs if you are trying to lose weight or stay in shape. Feller argues that a low-carb philosophy is not always the secret to staying fit.

So many people believe that they have to take the carbs out of their diet completely and actually you do need some carbohydrates. The question of the type of carbohydrate if you're pairing it and the portion size that you're having you know you can't take it all out.

For healthy carbs, she recommends starting with a plant based or whole grain source. I love non-starchy vegetables. I think everyone could eat probably two or three more servings per day. Try switching out rice for a palm-size serving of green beans, peas or squash. They tend to last a little bit longer in comparison to refined carbohydrates, she added.

2) Not all carbs are equal

Not all carbs are equal either, Kumar emphasized. So 100 calories from a doughnut is different than you know 100 calories from a sweet potato salad. Your body processes food differently despite the calorie count, which is important to remember if youre counting your calories for weight loss. You're going to get fiber, you're going to get potassium; 100 calories from a donut is going to give you added sugar-refined carbohydrates where they have put the vitamins and minerals back in, Feller said.

3) Find what works for your body

While there are many tips for balancing carbs and a healthy lifestyle, its still important to find what works for your body. I think that that's one of the biggest challenges that we have in this country right now is that people are looking for those magic numbers while living in this fast food nation, Feller said. Figuring out your normal is key -- Feller recommends meeting with a doctor or dietitian to see where you should be.

New episodes of "Motivated" are posted every Monday on Apple Podcasts, Spotify, Stitcher, Google Play Music, ABCNewsPodcasts.com and the ABC News apps.

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'Motivated' podcast: 'Not all carbs are evil' - ABC News

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Just inside the expo entrance, people swayed across monkey bars and hung from aerial silk on Aktivs adult jungle gym.

Taking pop culture to the gym think American Ninja Warrior and Spartan: Ultimate Team Challenge is the newest workout trend, Aktiv founder and CEO Bryan Green said at the annual IDEA World Fitness and Nutrition Expo.

People want to have fun, as opposed to that sort of old notion of No pain, no gain, Green said. Thats really out. They want to train in a social fitness sort of way.

Green was one of about 14,000 fitness professionals and gym junkies who roamed one of the largest international fitness gatherings at the Las Vegas Convention Center in search of the hottest workout and nutrition trends.

Group fitness classes took center stage at the expo, including cycling, which is surging in popularity. RealRyder bicycles, which tilt side-to-side to mimic on-road cycling, were one of several biking options shown.

People are ditching the treadmills and elliptical trainers few appeared at the show in favor of peer support through group activity.

Science is in

Research-driven products, including ones that track body chemistry and provide workout data, are becoming increasingly important to people who want to be fit.

InBalance displayed a scale that measures weight, fat and muscle mass, body-mass index and body-water composition though the equipment is generally for fitness centers rather than home use.

The industry has outdated methods of measuring progress, said Gisselle Naranjo, a representative from 3-D body scanner producer Styku. People now are very visual.

Another new product is a twist on an old favorite, kettlebells: gripbells, which have multiple grip points and a polyurethane cover and become heavier as the holder changes grip. They run from $46 to $120, depending on whether you buy a single item or pair and the Gripbells weight.

And Primfit is working on an athletic shoe with soles that double as Bosu balls, so wearers challenge their balance skills while exercising. The shoe, available for preorder, costs $149.

To the gym and beyond

In fashion, laser cutouts and layered looks are in. Black workout outfits with vibrant splashes of color thrown into the mix continue to be popular.

Fit meets function when it comes to fitness fashion, said Tatyane Martins of Equilibrium Activewear, whose clientele is change from slim, young women to people of all ages and sizes.

Women want clothing thats functional but also very form fitting and good-looking, Martins said. So you can wear that not only to the gym, but also to run errands and go out with your girlfriends.

Though solids are in right now, most clothing stores at the expo still sold patterned clothing and an array of colors in every style.

Powder up

Vegan, gluten-free and organic foods are still trending as people become more cognizant of what theyre putting in their bodies, said Justin South, field marketing manager for Perfect Bar, an all-natural protein bar.

But people want convenient healthy food choices, too.

Protein powders also are making a comeback, now tailored to the everyday healthy eater over musclemen looking to power up before weightlifting. Instead, many are using the powder as meal supplements on-the-go.

At the expo, Anthony Bloom of BN Labs said the companys vegan powder, which costs $60 for a 37-ounce bottle, made up 70 percent of sales. Also at the event, Flora Inc. promoted its powdered blend of greens. Still, Bloom cautioned: supplements should be used as part of a balanced diet.

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Fitness trends debut at international convention in Las Vegas - Las Vegas Review-Journal

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Fitness entrepreneur and restaurant owner Pat Fellows has begun renovations to a space in the Southdowns Shopping Center that will be home to his latest Freshjunkie location. He hopes to open the restaurant in September.

The 1,200-square-foot space formerly housed a Smoothie King. He opened his original Freshjunkie location, which specializes in custom-made salads and wraps, in 2007 in the Main Street Market. In 2014, he opened a second location on North Boulevard at Town Square, but has since converted it to Somos Bandidos, an upscale taco bar.

Fellows hopes his new Southdowns locationwhich will feature a Greek yogurt bar with fresh fruit as well as avocado toast and small-batch coffee during the breakfast hourswill help develop a healthy lifestyle hub in the Southdowns Shopping Center, specifically, and in the Southdowns neighborhood in general.

The new Freshjunkie will be directly across the parking lot from Southfin Southern Pok and is near two gyms. Within a mile or so are several other small businesses that cater to healthful livingseveral boutique fitness clubs, the Salad Shop, Big Squeezy juice bar and Magpie Caf.

Ive talked to (Southfin Southern Pok co-owner) Steven Hightower about this and we really want to make this a hub for healthy eating and healthy lifestyles, Fellows says. Were trying to establish the Southdowns area as a healthy area in Baton Rouge.

Fellows, who co-founded the Louisiana Marathon and, more recently, the Mississippi Gulf Coast Marathon, is also working to expand his brand of healthy lifestyle choices to the broader Baton Rouge market. On Aug. 19, he is launching the first LifeJunkieFest, a fitness, food, art and music festival that will be held from 8 a.m. to 2 p.m. at North Boulevard Town Square.

The event will kick off with a run or bike ride option, followed by free strength training and yoga classes from Higher Power, a New Orleans-based spin/yoga studio. The festival will also feature free food from local vendors, music and art at a makers market.

Freshjunkie has always been about living big and promoting health and wellness, as well the arts and music, Fellows says. We want to add a unique festival idea to the already-established Louisiana festival calendar.

Read a recent Business Report Entrepreneur feature on Fellows.

Stephanie Riegel

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Freshjunkie to open another Baton Rouge location, host fitness festival downtown - Greater Baton Rouge Business Report

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The Daily Mail reported on nine Australians who have credited their total-body transformations to F45, including the female global winner of the last challenge, Lisa Young. The 25-year-old lost about 14 pounds by upping her amount of classes from about four times a week to almost every day, and following the programs meal plantwo weeks of detoxing, four weeks on a high-protein diet, and two weeks on a high-fat dietdesigned to help get rid of water retention, nix sugar cravings, and build muscle.

Another participant, the mens global winner, dropped 23 pounds, and credits the support network of the challenge to his transformation. Trainer Jessica Sullivan agrees.

"People are really in there to get results, so it gives them that extra motivation. And because they feel the support around them, they really step it up to the next level," she told The Daily Mail.

Others have sculpted incredible six-packs and became leaner as well.

And according to Mens Health Australia, Daniel Conn, who opened his own studio in Sydney, credits F45 with not only losing weight, but also with improving his overall mental health.

When youre around people who are physically active and in a healthy state of mind, it boosts your mental state as well, Conn said.

There are nearly 500 F45 studios in Australia, and its rapidly expanding worldwide, with studios opening in cities like Los Angeles, Chicago, and New York.

(For more stories like this one sent to your inbox, sign up for our Daily Dose newsletter.)

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How 9 People Transformed Their Bodies With This 8-Week Fitness Challenge - Men's Health

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A recent study out of the Cleveland Clinic found that obesity robs us of more years of our lives than any other preventable health issue. That means that of all the top lifestyle-related killers that are in our power to modify or treat including smoking, high blood pressure and high cholesterol obesity shortens life the most.

That is bad news for the 13 million adults aged 65 and older who are obese, which is more than a third of that age group. While a few extra pounds on older adults are not a health issue and may even be beneficial, too much excess weight can contribute to a variety of health problems, including inflammation, diabetes, heart disease, stroke, certain cancers, joint problems and even cognitive impairment.

Additionally, obese older adults are admitted to the hospital and emergency room more than their non-obese counterparts.

The good news is that while obesity can lead to lost or unhealthy years, you have the power to get those years back. Even losing as little as 3 percent of your total body weight can make a difference if you maintain it.

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Over the past 30 years, we have seen hundreds of people revive their life and their health through learning or recommitting to making good choices regarding their weight, says Patricia Jurek, manager of the Henry Ford Center for Weight Management at Henry Ford Macomb Hospital near Detroit.

Who is considered obese?

Usually, people who have a body mass index (BMI) of 30 or more are considered obese and those with a BMI between 25 and 29.9 are overweight. Your BMI is an estimate of your body fat based on height and weight.

However, there are other factors to consider in addition to, or instead of, your BMI.

Defining obesity can be tricky for older adults. With age, older adults tend to lose muscle mass, which weighs more than fat. So, while your weight or BMI may not change, your body fat stores may increase as well as your risk for obesity-related diseases. On the other hand, older adults often lose inches in their height and may be classified as obese because their BMI has increased but their weight has stayed the same.

Patients at the Henry Ford Center for Health Management take the REEVUE breathing test. The test assesses your resting metabolic rate and creates a daily calorie goal to lose or maintain weight. Henry Ford West Bloomfield Hospital, the Henry Ford Womens Heart Center and the Henry Ford Center for Athletic Medicine also offer Bod Pod analysis, which provides a medically accurate fat/muscle evaluation when you enter a small chamber for testing.

Why are many older adults obese?

Some adults have always had weight issues. Others find the number on the scale climbs as their metabolism and energy levels slow and their eating habits change or perhaps, unwisely, dont.

Lifestyle changes may be a factor as well. For example, if youre a widow or widower, you may not cook or visit the grocery store as frequently as in the past. Low energy levels and even a fear of falling may prevent some older adults from shopping regularly for fresh produce and healthy food.

Instead, they may stock up on unhealthy processed foods that have a longer shelf life or resort to fast-food options. Additionally, medications for other health issues, such as heart disease and high blood pressure, may cause weight gain.

Many people of all ages are getting away from cooking at home, which can lead to increased calorie intake, says Jurek. Create your own convenient meals and snacks. Keep a bowl of fruit out. Cook on the weekend and create freezer meals for the week. Look for ways to avoid processed or high-calorie, take-out food.

How to lose weight safely

Losing weight for older adults can be slightly more complicated that your basic eat less, exercise more formula. Seniors need to work with a doctor to determine a safe and effective weight loss plan. Additionally, a physician can review medications to see if any may cause weight gain. Some general guidelines to help older people lose weight effectively and safely include:

Cardiovascular exercise. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity exercise every week. If you havent exercised before or in a while, its important to start slowly. Its not necessary to strap on running shoes or grab a tennis racquet; walking or even gardening can be beneficial.

The best way to increase your energy is to increase your movement, says Jurek. It doesnt have to be a 5k. Go for a 10-minute walk.

Strength training. Its important to make sure that any weight-loss program includes strength training (at least twice a week, recommends the CDC) to prevent muscle loss. Again, no need to bench press dozens of pounds. Simple exercise bands or even lifting household items such as soup cans will have an effect.

Protein. Its essential for preserving and building muscles, and some research suggests that older adults need more protein than their younger counterparts. Try eating a serving of protein at every meal, including yogurt, eggs, nuts or beans.

Whole Foods. People often mistakenly believe carbohydrates are the enemy to healthy diets. But carbohydrates eaten as whole foods are a necessary part of a healthy diet, says Jurek. People need to eat more whole foods in their natural state, whether its fresh, frozen or canned with lower sodium amounts, she advises. That provides food with higher water and fiber content and less calories per bite.

The issue with carbohydrates is processed carbohydrates; its the difference between having a potato and potato chips, or an apple or an apple muffin, says Jurek.

Hydration. Its important to stay hydrated for health reasons and also because thirst is sometimes confused with hunger. Drinking water all day long can help you feel fuller and prevent dehydration. You can jazz up your water by adding lemon, lime or another type of fruit for a boost of flavor.

Portion control. A simple way to remember how much of each type of food you need per meal, or what constitutes a portion, is to use the U.S Department of Agriculture My Plate visual. Fill half your lunch or dinner plate with fruits and vegetables, a quarter with whole grains such as quinoa or brown rice and the other quarter with a lean protein. If you buy packaged goods, read the label so you understand the portion sizes.

Only 1 in 25 people eat enough vegetables to meet the daily recommended amount, and in the past 12 years, the obesity rate has increased 23.2 percent, says Jurek. When we really look at the impact, we need to look at our lifestyle, increase our activity and make healthy food choices.

READ MORE: Check out NextAvenue.org.

Debra Kaszubski, Vitality Special Writer, contributed to this report.

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Your obesity may be killing you - The Oakland Press - The Oakland Press

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Kris Harris St. Vrain Valley Voices

I read a story in the Times-Call on July 2 regarding the "Mother Ranch" north of Longmont providing goat yoga classes. People participate in a yoga class while baby goats crawl on them, play with their hair or just act precious, as you'd expect from tiny goats. This got me to thinking outside the corral. "What other exercise/healing therapies could incorporate animals to maximize our experiences?" The following might be less cuddly and nurturing than goat yoga. Please consult with a physician to determine if you're fit enough to participate and be prepared to sign numerous activity waivers.

Potbellied pig core lifting: Five pens contain these cute little hamlets. You'll compete against others in the class to complete the five core exercises lifting the pigs who get progressively heavier with each advance to the next pen. With no handles like kettle balls to grasp, you'll have to figure out how to "pull the pork" and complete the circuit with these fine swine.

TaiChi with cobras: This strength and flexibility program requires slow controlled movements with consistent rhythmic breathing. A few king cobras have been strategically placed around the room with their handler (whose been bitten only a few times) nearby. Sudden movements can alarm the snakes and they will absolutely strike if you're talking on a cell phone. Ha ha, just kidding. I meant to say they'll strike if you're texting.

Boa constrictor fat wrap reduction: Looking to take a little off the tum-tum? Lop off some lard? This fairly safe procedure is taking the back alleys of Beijing by storm. "Huggy" the Boa is a sweetheart, very docile and his handler, Lefty (whose been bitten only a few times, losing just a pinky finger) are ready to help make a slimmer you a reality. Pricing is very reasonable and based on number of inches you want to lose. Please keep properly hydrated prior to this procedure as having a 100 pound snake wrapped around your torso can cause you to lose water weight along with other bodily contents.

Relocate and radiate prairie dog triathlon: Prairie Dog extermination is viewed publicly as unsavory and too final. Ask many in private and they'll anxiously propose a hunt or a solution for utilizing M80s left over from the Fourth of July. This event can serve as a community service and help solve the cost of relocation. Competitors will pick up a captured prairie dog and miniature life raft at Union Reservoir prior to the start of the swimming leg. The PDs must make it safely to shore with their human competitor after the swim leg. Competitors transition to their bikes for the ride to Boulder. Each bike is retrofitted with a PD sized "hamster wheel." Imagine the sight of competitors peddling furiously on their bikes while their PD buddies are also spinning their little hearts out. Once in Boulder, the competitors transition to the run to Rocky Flats with PDs secured in a mini-mesh backpack. With the finish line in sight the participants complete the grueling race with their little race mates. Medals are passed out, pictures taken and the PDs are fitted for custom made Geiger counter collars before being released basking in the glow of their new Rocky Flats digs.

Kris Harris moved here in 1960 and is a product of Longmont public schools and the University of Northern Colorado. He believes sarcasm deserves to be taken seriously.

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