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6 Reasons You’re Not Losing Weight – What’s Causing Your …
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Diet Mistakes Causing Your Weight-Loss Plateau
Food journal? Check. Regular workouts? Yes, indeed. Enough fiber to keep an entire army regular? You got it. I know how to lose weight. I've been writing about the topic for more than a decade. That's why it was so frustrating when the pounds clung to me like a codependent boyfriend, no matter how hard I tried. A lot of women have this problem, the experts tell me. "Body weight can fluctuate by up to five pounds on any given day, so the amount you shed can easily get lost," says Pamela Wartian Smith, MD, the author of Why You Can't Lose Weight. I combed through research and grilled diet gurus to pinpoint little-known reasons that your efforts and mine haven't been showing up on the scale. Who knew?
We've all heard how important H2O is when it comes to shedding pounds. It helps to suppress appetite, so you're less likely to overeat. But that's not all: When you're dehydrated, your kidneys can't function properly, so the body turns to the liver for additional support. Because the liver is working so hard, more of the fat you consume is stored rather than burned off.
What surprised me most, though, is that if you're upping your fiber intake but not also hitting the bottle hard, things tend to get a wee bit, er, backed up. "It's important to add fiber gradually and increase water intake at the same time. Otherwise, instead of helping with digestion, fiber may actually lead to constipation," notes Anna-Lisa Finger, RD, a personal trainer for the Johns Hopkins Weight Management Center in Baltimore. I often consume nearly double the recommended 25 grams of fiber daily. Gulp.
Just how much water should I be drinking? "About one-half your body weight in ounces every day, especially if you're exercising," Dr. Smith says. So the eight-cups-a-day rule applies only to sedentary women who weigh 128 pounds (sure as hell not me!). "If you consume an aggressive amount of fiber, another eight to 16 ounces a day is a good idea," Dr. Smith adds. H2OMG! That amount of liquid for me, 12 cups a day, minimum requires serious effort. I fill up with about a liter at each meal, and I'm a peeing machine.
Several studies show that high-protein diets result in more pounds shed, at least initially. Protein enhances the feeling of satiety and prevents your losing muscle as you lose fat. You also have dietary thermogenesis, which is the energy you burn to process and use the food you eat, on your side. "Your body expends more energy to metabolize protein than carbs or fat," says Cari Coulter, RD, the program director for Wellspring Weight Loss Camp in Kenosha, Wisconsin. "So higher-protein diets make you burn slightly more calories."
So how much protein do I need a day? "It depends on your weight, but most women should get 40 to 80 grams," Dr. Smith says. To accomplish that, I have Greek yogurt (18 grams) or a couple of eggs (13 grams) for breakfast, and I eat a few ounces of lean poultry (25 grams) or fish (22 grams) or a heaping helping of black beans (15 grams) or lentils (18 grams) at lunch and dinner. I snack on a handful of raw almonds (6 grams). As a result, I feel fuller sometimes so full I don't even sneak a bite of my son's ice cream (the way I used to whether I was hungry or not) so it's easier to keep daily calories in check.
I log a solid hour of exercise almost every day, but outside of that, my time is mostly spent sitting in front of a computer. Much to my dismay, research finds that dedicated workouts simply can't compensate for being sedentary the rest of the time. According to one University of Missouri-Columbia study, sitting for just a few hours causes your body to stop making a fat-inhibiting enzyme called lipase. Getting up and walking for just two minutes during each of those hours burns an additional 59 calories a day, according to recent research from the University of Wisconsin-Milwaukee.
Experts recommend setting a timer on the computer to remind you to move every hour, but what's helped me is the Fitbit One ($100, fitbit.com). I keep this activity tracker clipped to my bra 24-7, and I won't go to bed until I've logged 10,000 steps a day. To accomplish that, I heed some of those recommendations we've all heard a million times ("Take the stairs instead of the elevator," "Park far away from the mall"). I even jog in place while brushing my teeth and watching TV. At first my husband and son laughed their skinny little butts off at me, but now seeing me hopping around the living room strikes them as normal. Walks are part of my family's evening routine, and "How many steps do you have now?" has become the new "Are we there yet?" I've even given Fitbits to friends and family as gifts so we can see who takes the most steps. Move-more mission: accomplished.
I've always considered myself a math whiz, so I assumed that I had the whole calories-in, calories-out formula down pat. Here's how I determined how many I should eat a day: I got my basal metabolic rate (BMR, or the amount of calories I need to maintain my weight) using the online calculator at fitnessmagazine.com/weight-loss/bmr, and I entered "moderate" for my activity level, because I exercise regularly. That gave me about 2,400 calories a day. Then I added whatever calories I burn during my workouts (usually about 500), according to my heart-rate monitor. That meant I could eat almost 3,000 calories a day without gaining a pound (or nearly 2,500 a day to lose a pound a week). Sure, it seemed high, but I had used a calculator. It had to be right!
Not so fast, Coulter says. "The BMR calculator already factors in the calories you burn with your workouts, so you shouldn't add them in again," she explains. Math club membership revoked! All this time I had thought my daily needs were 500 calories higher than they really were. No wonder I'd been maintaining instead of losing.
Get Your BMR
I know, I know. How can an exercise routine make you gain? For starters, people tend to eat more when they work out, either because they feel they've earned it or because they're overestimating how much they've burned or both. "This is especially true in the early stages of a fitness program, when your body is getting used to the decrease in calories consumed and the increase in calories burned," Finger says. (Read: You're freaking hungry.)
But here's the real shocker: Working out can make you retain water. "To ensure that you don't get dehydrated, the plasma in your bloodstream will store an extra two to four pounds of water," explains Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. "You'll always carry that extra water unless you become inactive; it's not fat or muscle, but simply superhydration. It's a good thing." It's also a good thing to keep chugging H2O, which can, counterintuitively, help minimize additional water retention. So I'll take Olson's advice and stay active, well-hydrated...and off the scale.
I'm a lot like the lab rats and humans who turn to comfort food and pack on pounds when they're under duress. "The stress hormone cortisol triggers the fight-or-flight response, which is an appetite stimulant," Dr. Smith says. "In addition, it steps up the production of a certain brain chemical, neuropeptide Y, which increases cravings for carbohydrates."
Even when I don't give in to cravings, stress can stall my slim-down. "Too much cortisol slows metabolism," Dr. Smith says. "Even worse, excessive stress causes fat to be stored in the abdominal area, where weight is harder to lose." Ugh! I can practically feel my belly expanding every time I have a meltdown over something, including my weight-loss efforts.
Luckily, a lot of the things I'm doing to whittle my middle should also ease my angst. "Exercise reduces stress," Dr. Smith notes. "Balanced, nutritious meals can repair the damage that stress does to the body, and a social support network also helps." So my team of Fitbit-wearing friends and fam is helping me beat belly bloat in more ways than one.
It's been three months since I embarked on this adventure, and I've lost 12 pounds a solid pound a week. I've increased my water and protein intake, I move more throughout the day, and I'm trying to stress less. But one of the best things I've done has been go figure not weighing myself, at least for a little while, as Olson suggested. I was tempted in the beginning, but I stuck to my scale embargo for a month. Now I weigh in weekly, but the fluctuations don't bother me. Really. Because I know I'm creating a daily calorie deficit, and I've found other ways to measure my progress (see "Beyond the Numbers," below). I know the fat is coming off, no matter what the scale says. I feel enlightened in more ways than one.
When the scale bums you out, here are three other ways to gauge your progress.
How do your clothes fit? Try on the same pair of jeans and shirt every six to eight weeks.
How do you feel? You should have more energy, sleep better, and feel less stressed.
How much can you do? Keep a workout log and track how much weight you can lift and how many miles you can walk or run.
Originally published in FITNESS magazine, May 2013.
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6 Reasons You're Not Losing Weight - What's Causing Your ...
Hit The Gym On An Empty Stomach, Scientists Say It Could Help You Lose Weight – Civilized
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You might feel inclined to raid the kitchen and fill up the tank before a big workout, but new research suggests that may not be the way to go at least when it comes to achieving weight loss.
In a study published in the American Journal of Physiology, researchers from the University of Bath detail how youre likely to burn more fat if you forego food before hitting the gym.
Researchers studied a group of overweight men who walked for 60 minutes in two separate experiments; one while the men had empty stomachs and one two hours after they atea high-calorie, carb-heavy breakfast.
Participants blood samples were taken after eating or fasting and then after walking. The gene expression in fat tissue differed dramatically in each situation, increasing when the participants fasted and exercised and decreasing when they ate and exercised. What this likely means is that stored fat was used to fuel metabolism during the workout instead of the carbohydrates from the meal.
Study author Dylan Thompson said that after eating, the fat tissue is busy responding to the meal and a bout of exercise at this time will not stimulate the same [beneficial] changes in adipose tissue.
This means that exercise in a fasted state might provoke more favourable changes in adipose tissue and this could be beneficial for health in the long term, said Thompson.
Fat tissue plays an essential role during exercise, providing much of the energy for working skeletal muscle. Thompson said since fat tissue is influenced by weight loss and weight gain (with genes increasing in weight loss and decreasing in weight gain), their study suggests that [eating] before exercise blunts some of the health-related changes induced by exercise training.
Some of the studys limitations include the small sample size and the fact that only the effects of skipping breakfast not other meals were studied. The researchalso doesnt necessarily suggest that not eating before a workout will lead to accelerated weight loss.
Not to mention thatsaying no to a snack atany time of day for any reason is a lot easier said than done. We wish you luck inthisprofoundlychallengingendeavour.
h/t The Independent
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Hit The Gym On An Empty Stomach, Scientists Say It Could Help You Lose Weight - Civilized
Play it safe this spring to prevent ankle injuries – NRToday.com
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Spring is here, and with it brings the promise of warmer weather and longer days. With sunny days, kids and adults often head outside to enjoy physical and sporting activities such as hiking, biking, soccer, golf, and tennis. No matter what outdoor activity you enjoy, be sure to play it safe and prevent injuries, including injuries to your feet and ankles.
While ankle injuries are often thought of as sports related they can happen to anyone at any age. Each year, thousands of people sprain their ankles stepping off a curb, stumbling in high heels or even walking on an uneven surface. This often results in visits to urgent cares and emergency rooms across the country.
Foot and ankle related injuries can occur with any season or activity. Often, transitioning from winter to spring sports results in an increase in foot and ankle injuries. Although sprains and strains may be common injuries, there are steps we can take to lower the risk of such injuries. The best way to prevent sprains and strains is to improve ankle strength through exercise and stretching.
Building strength can help ward off injuries by improving your stability and mobility. Simple exercises like standing calf raises, flexing and stretching the ankle can help strengthen the muscles surrounding the ankle. While most people can do these exercises safely, I recommend talking to your primary care physician or other health care provider before beginning any exercise program.
Carrying added weight can also increase pain to the foot and ankle. Extra pounds put more stress on hips, knees and ankles. Reducing weight by just 10 percent can help reduce joint pain as well as risks of sprains and strains.
Another way to help prevent foot and ankle injuries is wearing appropriate, well fitting, athletic shoes designed for the specific sport or activity of your choice. This can help reduce heel pain and improve performance. It is also important for kids and adults to warm up before any physical activity. Warm-up exercises prepare our bodies for physical activity by gradually increasing heart rate and circulation. This loosens joints and increases blood flow to the muscles.
If a foot and ankle injury does occur remember R.I.C.E. rest, ice, compression and elevation. Many foot and ankle strains and sprains are successfully treated with the R.I.C.E. method.
Foot and ankle pain is not always related to an injury. Some people experience intense arthritic ankle pain. There are many local treatment options that offer long-term relief. Options like ankle arthroscopy or total ankle joint replacement can help relieve pain and maintain motion in the arthritic ankle joint.
If you have injured your foot and ankle and your pain persists, talk with your healthcare provider or call our office, as you may want to consider consulting a foot and ankle surgeon for further evaluation. Centennial Orthopedics and Podiatry, located in Roseburg, offers a full range of diagnostic procedures and surgical services including ankle arthroscopy and total ankle joint replacement.
As the warmer weather increases this spring, please play it safe and take precautions to prevent foot and ankle injuries.
Brandon Bishop, DPM, is a board certified foot and ankle surgeon at Centennial Orthopedics and Podiatry, a division of Centennial Medical Group in Roseburg.
Reporter Dan Bain can be reached at 541-957-4221 or e-mail at dbain@nrtoday.com.
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Play it safe this spring to prevent ankle injuries - NRToday.com
Neustatter: Film pitches plant-based diet pluses – Fredericksburg.com
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It is something when the CEO of the biggest health care operation in town admits that his industry has much less of an impact on our health than other factors, such as the environment, income, education, family history, health habits and, especially, diet.
The health care industry accounts for only about 20 percent of what controls our health, noted Mary Washington Healthcare CEO Mike McDermott in his introductory remarks for a recent showing of a rather controversial movie, Forks Over Knives.
The film claims many of the illnesses we suffer from can be stopped, or reversed, by adopting a diet that is exclusively vegetable based.
The screening was sponsored by Mary Washington Healthcare; the Fredericksburg Food Co-op, a group trying to bring affordable and healthy food to the area (fredericksburgfoodcoop.com); and The Dr. Yum project, Dr. Nimali Fernandos pediatric operation that provides cooking and healthy eating classes to kids (doctoryum.org).
The movie focuses on the research of Drs. Colin Campbell and Caldwell Esselstyn. Both are pioneers in promoting a plant-based, unrefined, whole-foods diet.
It follows the case histories, and miraculous turnaround, of several people suffering from diseases like high blood pressure, vascular and heart disease, diabetes and elevated cholesterol.
It explores the belief by Campbell especially, drawn from his work on The China Study (which he wrote about in a book of the same name) where illnesses in different regions of China were correlated with diet.
This convinced him that animal protein, and casein in milk in particular, is responsible for a lot of illnesses, especially those mediated by our immune system (many so-called autoimmune diseases). He also believes that it promotes cancer.
The problem is, the diet the film urges is pretty radical. No meat, no dairy, no eggsas well as largely avoiding fats and refined carbohydrates (which includes sugar).
Very like a vegan diet you might think, which prohibits meat, eggs and dairythough the cynics point out in theory a vegan could live on potato chips and CocaCola and not break the rules.
I have tended to be skeptical about claims I have heard from euphoric evangelists of this or that diet, claiming it has cured them of their multiple sclerosis, depression, liver and kidney failure, cancers, Alzheimers. Whatever.
Even if not completely on board with these more radical ideas, I am certainly convinced that the standard U.S. diet, with large amounts of meat, dairy, fat, and, in particular, sugars (usually as high fructose corn syrup) and refined carbohydrates (usually white flour) is killing us.
Look for yourself at what people are buying in the grocery check-out line.
This is what is accounting for many of the dismal statistics the movie cites, such as:
More than two-thirds of adults in the U.S. are overweight or obese.
Diabetes is running rampant.
Our kids will be the first generation to have a shorter life expectancy than their parents.
The most prescribed drug in the U.S. is for treating high cholesterol (Lipitor).
This awful diet has come about primarily because thats what people have been taught to eat. Its the culture. And reversing it is going to take re-education.
Opportunities and Challenges
It always seems a golden opportunity is missed when patients are hospitalized. They have to be fed, but so often hospital food is not the model diet. (I have worked in hospital where I could describe the food only as gruesome.)
Perusing this idea, I, somewhat facetiously asked Mike McDermott when Mary Washington Hospital was going to go to a vegetable-based diet.
Probably not any time soon, he told us, but the veggie proponents have an ally in McDermotts wife, Chrissy, who stumbled in to veganism five years ago.
She was also one of several great cooks who made a vegetable-based dish to show what can be done. In this case, she served up a tasty noodle concoction with cheese sauce made from cashew nuts.
There are challenges to introducing such a ridged diet, which I know I would have a hard time following. But there werent any comments from the subjects in the movie about how hard they found it.
Also, the USDA, who are the arbitrators of what is considered a healthy diet (including in our schools), are accused in the movie as being an advocacy group for interested parties in the food industry that are pushing meat and dairy.
Still, it is very encouraging when the bigwigs of a large healthcare corporation, like Mary Washington Healthcare, are promoting the idea of healthy eating.
Patrick Neustatter is the medical director of Lloyd Moss Free Clinic in Fredericksburg and the author of Managing Your Doctor: The Smart Patients Guide to Getting Effective Affordable Healthcare. Visit managingyourdoctor.com.
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Neustatter: Film pitches plant-based diet pluses - Fredericksburg.com
The South Beach Diet’s Success Fattens Nutrisystem’s Share Price – Benzinga
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Following NutriSystem Inc. (NASDAQ: NTRI)'s first-quarter results, Wunderlich said it believes part of the current premium valuation is attributed to expectations South Beach can develop into a sizeable revenue platform.
Nutrisystem acquired South Beach Diet from SBD Holdings for $15 million in December 2015. South Beach Diet, created by Arthur Agatston, M.D., a cardiologist from southern Florida, is meant to help overweight patients improve their health by prescribing a safe diet for them.
Agatston's book "The South Beach Diet" became a runaway bestseller, boasting more than 23 million copies in print.
Nutrisystem revealed plans for South Beach Diet in December 2016, announcing its debut as a structured meal delivery weight-loss program.
"This past September we began our beta test of the South Beach Diet and we saw strong consumer interest in the brand and our overall opportunity to capitalize on the strong brand equity of the program," said Dawn Zier, president and CEO of Nutrisystem in December 2016.
"We will begin rolling out the all new South Beach Diet in January and it will ramp up over time, enabling us to capture a larger portion of the $1015 billion addressable weight loss market."
Analyst Mitchell Pinheiro said he remains positive on South Beach's outlook but believes the stock price reflects the visible potential, particularly in light of its nascent stage.
In the first quarter, South Beach Diet added revenues of $8 million, $1 million above the analyst's estimate. The company also reiterated its 2017 guidance of $20 million to $25 million in revenues from this diet.
"While the program continues to be tweaked, we believe the performance was solid and expect further improvements in the product mix and marketing message as the year progresses, with an eye toward more meaningful growth in 2018," the analyst explained.
Wunderlich noted the company reported first-quarter earnings per share of $0.25, exceeding its estimate of $0.10, with lower tax rate adding $0.02 relative to its estimate. Revenues rose 31 percent to $197 million, above the firm's estimate of $197 million.
The firm commended the new customer revenue, which spiked 35 percent, aided by strong new customer growth and reactivation revenue.
Other metrics:
Wunderlich raised its 2017 earnings per share estimate to $1.66 from $1.56, which is at the low end of the guidance range of $1.65$1.75. The company attributed the revision to the better than expected first-quarter results. The revenue estimate is $656 million, also reflecting the first quarter strength.
"Given the momentum of 1Q, we believe this could prove conservative and represents potential upside to our estimate," the firm said.
The firm also raised its 2018 earnings per share estimate to $1.91 from $1.80 on revenues of $706 million, up 7 percent.
Additionally, the firm said its second-quarter estimate calls for 20 percent revenue growth.
"We project core Nutrisystem revenue growth of 6 percent, which we believe is conservative given the current momentum. We have left our South Beach revenue estimate unchanged at $57mm implying a growth rate of 49 percent," the firm added.
Wunderlich downgraded shares of the company to Hold from Buy but raised its price target to $60 from $52.
The downgrade was due to the firm's expectations that there aren't any sufficient near-term catalysts to drive the valuation multiple higher, with the firm seeing a more even risk/reward scenario over the next six months. That said, the firm remains positive on NutriSystem's fundamental outlook against a backdrop of consistently strong operating performance.
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View More Analyst Ratings for NTRI View the Latest Analyst Ratings
Posted-In: Analyst Color Earnings News Education Guidance Downgrades Health Care Price Target Best of Benzinga
2017 Benzinga.com. Benzinga does not provide investment advice. All rights reserved.
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The South Beach Diet's Success Fattens Nutrisystem's Share Price - Benzinga
Fitness studio to open in Bellefonte – Centre Daily Times
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Centre Daily Times | Fitness studio to open in Bellefonte Centre Daily Times Victory Empower Boot Camp Fitness is projected to open in early June at 102 E. Bishop St. in Bellefonte. The fitness studio, a branch of Victory Sports and Fitness in College Township, will offer classes in the morning and afternoon. The options range ... |
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Fitness studio to open in Bellefonte - Centre Daily Times
Glory coach laughs off Sydney fitness claims – Yahoo Sports
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Perth Glory coach Kenny Lowe says he was amused when hearing Sydney FC coach Graham Arnolds claims that the Sky Blues were the fittest team in the A-League.
His team are fit, but every team is fit in the A-League. I like the way Arnie [Graham Arnold] twists it and blows it, its brilliant.
Thats part and parcel of Arnies personality. Which is good fun. I always have a giggle at Arnie, Lowe told http://www.a-league.com.au on Friday as Glory settled in to Sydney ahead of Saturday night's blockbuster.
But what will be the key to this semi final? And can a team that finished fifth on the ladder defeat the runaway premiers on their home turf?
Sydney FC - Perth Glory Preview
According to the Glory boss, therell be a few factors in play but hell need his big players to perform on the biggest of stages at Allianz if they are to have any chance of causing an upset.
Big players standing up, or the opposition dealing with big players. Mistakes or blunders, errors and maybe the odd refereeing decision.
So there are variables that can throw a twist in the game, he said. 55 goals scored by each team [this season]. Probably the two best players in the league in Ninkovic and Castro, with a few more thrown in that really excite.
Its not going to be a quiet game. Its not going to be a 0-0.
"Itll be end to end and open and hopefully if we can keep doing what we do, we can pinch one more than them, which will be nice."
Andy Keogh Melbourne City v Perth Glory A-League 23042017
Andy Keogh, Perth Glory
Perth have spent around 12-14 hours in the air over the last week after flying to Melbourne to defeat City in the Elimination Final last weekend, flying home to WA before taking another flight across the country again to Sydney.
[The flying] is a variable you just forget about because we dont dwell on that. Because theres a bigger picture and thats we want to get through.
We dont look at negatives, just positives," Lowe added.
And if Perth enjoy a positive result and depart from Allianz Stadium victorious on Saturday night, Glory will earn a spot in the grand final in either Melbourne or Brisbane.
More flying! Lowe said, with a smile. This is what you want to be involved in [the finals]. Otherwise youre sat at home and the seasons over.
We have belief. Its going to be tough. And Ive been in enough Cup games when I think well win and we dont and you think we wont and we win.
So itll be a good one for us to win.
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Glory coach laughs off Sydney fitness claims - Yahoo Sports
Take off fat fast – Bangor Daily News
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What would be better than losing weight? Easy, that would be losing weight quickly, but everything we hear about weight loss cautions us that healthy weight loss is a long, slow, tedious process. Does it have to be that way?
Well, I guess that depends on your definition of long, slow and tedious. Losing 30 pounds in 30 days is hardly considered slow by anybodys standards. Can it be done, and if so, is it safe and most of all, how likely is it to lose it that fast and keep it off?
The universal diet wisdom tells us rapid weight loss is unsafe, unhealthy, and unsustainable. Interestingly some researchers have challenged that wisdom. They have objectively gathered data to determine if those beliefs are facts.
Dr. Donald Hensdrud repeats the conventional wisdom in, Why do doctors recommend a slow rate of weight loss? Whats wrong with fast weight loss?an article he wrote for mayoclinic.org.
The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise efforts that could be unhealthy and that you probably cant maintain as permanent lifestyle changes.
From my perspective and personal and professional experience, hes right. I havent experienced the unhealthy part of the concern about rapid weight loss, but the maintainable concerns applied to me and to a lot of other people Ive helped to lose weight.
I actually did lose 30 pounds in 30 days and I gained 36 pounds in 30 days. So, yeah, the concern about sustainability is valid. The rapid regaining of weight is physical and psychological.
In order to lose a lot of weight quickly it is necessary to eat very few calories. I stayed in the 500-600 calorie range. The problems associated with such a very low calorie diet are real. They include feeling hungry and deprived most of the time (I actually dreamt about eating.)
When I got to my target weight I was more than ready to quit dieting. Physically I was driven to eat until I felt really full. As soon as that wonderful feeling of fullness wore off I would need to eat some more. Then there was the psychological need to eat food that satisfied on all other levels such as taste and texture. That explains why the gain was even faster than losing weight.
Its true that rapid weight loss causes more fat to be lost, of course, but the down side is a greater percentage of muscle is also lost this way.
Unless you are actively engaged in exercises to build muscle while losing weight,losing some muscle mass is a part of your total weight loss. While you may rejoice in the lower number on the scale, you may not be aware that losing muscle means your body will be requiring fewer calories to sustain itself in other words youll be burning fewer calories at rest. Thats another reason why gaining weight is so easy when you go off a very low calorie diet.
If you really want to take off just fat and do it quickly, you might have to change your definition of what is a fast rate of weight loss. Losing 1-2 pounds a week on average is a fast rate of fat loss. It doesnt sound fast compared to 30 pounds in 30 days and when you think about it, why do you need to lose that fast anyway? What really matters, how fast you get to your goal or how long youre going to stay there?
If thats just too slow, here is more from Dr. Hensdrud on rapid weight loss which refutes some of the dire consequences of losing faster than 2 pounds a week:
In some situations, however, faster weight loss can be safe if its done the right way. For example, doctors might prescribe very low calorie diets for rapid weight loss if obesity is causing serious health problems. But an extreme diet like this requires medical supervision. And it can be difficult to keep this weight off.
In summary, hes going back to the standard recommendation for rate of weight loss and I do too. Thats not to say that some people have lost weight faster, without a doctors supervision, and have successfully maintained the loss. Its reiterating that its not typical and your results may not be satisfactory.
The rest is here:
Take off fat fast - Bangor Daily News
6 Ways to Get in Shape That Aren’t Exercise – Beliefnet
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If youre on the quest to lose weight, youre probably tired of hearing about exercise. Every piece of advice you receive is likely laced with ideas about jogging, crunches, and time at the gym. Yes, being active is a great way to get fit and lose weight quickly, but its far from the only way.
And, for some, its not even always the best way. Sometimes injuries, health conditions, and life circumstances dictate what we can and cannot do, and exercise isnt always an option.
And be honest with yourself. Sometimes, you just dont feel like it!
It seems like working out is all anyone ever talks about when it comes to losing weight, but what if there were ways you could lose weight without lifting a finger? What if you could do it all right there from the couch?
Its possible! With a few lifestyle changes, you can skip the conventional exercise plans and get right to the weight loss.
While this might sound too good to be true, it isnt. This isnt some miracle methodits based on good, old-fashioned willpower, self-care, and dietary restrictions. But if you cant manage physical activity right now, these tips will help you still stay healthy and lose weight.
So lets take a look at 6 ways to get in shape that arent exercise.
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6 Ways to Get in Shape That Aren't Exercise - Beliefnet
Weld County health events beginning May 1 – Greeley Tribune
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Talks Tidbits and Tours, 6 p.m. May 1 at Entrance No. 7 at North Colorado Medical Center, 1801 16th St. Learn about what sets NCMC apart and go behind the scenes of the NCMC CardioVascular Institute. Speak with cardiologists and become familiar with the most advanced diagnostic imaging. Doors open in the Main Lobby at 6 p.m. for check-in and light refreshments. Tour groups leave the lobby for the CardioVascular Institute at 6:30 p.m. Tours are free, but registration is required. Register online at bannerhealth.com/230care; search "spirit." Or call 800-230-CARE (2273). For more information, call (970) 810-3000.
Bright by Three Infant Group, noon to 1 p.m. May 2 and noon to 1 p.m. May 16 at UCHealth Medical Center of the Rockies, 2500 Rocky Mountain Ave., Loveland. The class provides parents and caregivers with educational tools, books and games to make the most of the very important developmental years. A free infant packet includes a handbook provided by Bright Beginnings, brochures, and a toy and board book. Cost: Free. To register or for more information, call Jennifer Salvador at (970) 495-7500.
CT Heart Score, screenings are held at 1 p.m. and 2 p.m. Tuesdays and Thursdays at North Colorado Medical Center, 1801 16th St. CT Heart Score provides a noninvasive test that accurately measures the amount of calcified plaque in the arteries. The procedure begins with a fast, painless computed tomography CT exam. CT, more commonly known as CAT scanning, uses x-rays and multiple detectors to create interior images of the heart. The Heart Score program includes a 10-minute consultation with a Wellness Specialist, focusing on cardiac risk factor education, identification of non-modifiable and modifiable risks and lifestyle behavior change options. Cost is $199, due at time of service. Community Wellness will not bill insurance. Call (970) 810-6070 to schedule an appointment.
Childbirth Parent Preview Tour, 7-8 p.m. May 3, 9:30-10:30 a.m., 11 a.m. to noon May 6, 9:30-10:30 a.m. or 11 a.m. to noon, May 20, 5:30-6:30 p.m. or 7-8 p.m. May 11, or 5:30-6:30 p.m. or 7-8 p.m. May 30 at UCHealth Medical Center of the Rockies, 2500 Rocky Mountain Ave., Loveland. Prepare for your hospital stay with a free, informative tour of the hospital for the expectant mother and one support partner. Cost: Free. To register or for more information, call (970) 495-7500.
Yoga Basics, 5-6 p.m. Mondays May 8-June 19 at the East Entrance #6 at North Colorado Medical Center, 1801 16th St. An introduction to the foundational poses for a beginning yoga practice. The class will focus on careful physical alignment for the creation of a safe practice. Best suited for those with no physical limitations. Cost is $48 for six weeks. Call (970) 810-6633 to register.
Gentle Yoga, 5:30-6:30 p.m. Wednesdays May 10-June 21 at the East Entrance No. 6 at North Colorado Medical Center, 1801 16th St. In this class, postures will be presented in an easy-to-follow, accessible manner with plenty of time for modifications and focus on breath work. This class is well-suited for seniors, those with chronic illness or injuries, those newer to yoga or anyone wanting a gentle practice. Cost is $48 for six weeks. Call (970) 810-6633 to register.
Blood Tests, 7-8:45 a.m. or by appointment, May 10 and 24 at North Colorado Medical Center, 1801 16th St. May 17 at Johnstown Family Physicians, 222 Johnstown Center Dr., Johnstown. Wellness Services offers low-cost blood screenings open to community members; some immunizations also are available upon request and availability. Call (970) 810-6633 to schedule an appointment. Appointments preferred. Fast 12 hours prior to blood draw, drink plenty of water and continue medications as normal.
Cooking Classes, 6-7:30 p.m. May 10, North Colorado Medical Center Cardiac Rehab Kitchen, 1801 16th St. This month's theme is "Latin Asian Mash-Up." Course is taught by registered dietitian, samples and recipes are included. Cost is $10. Call (970) 810-6633 to register.
Yoga Support Group for Cancer Survivors, 9:30-10:30 a.m. May 10 and 24 in the Wellness Classroom at North Colorado Medical Center, 1801 16th St. A free class offered to those who have been touched by cancer. Call (970) 810-6633 to register.
Childbirth Preparation Class (three-week course), 6-9 p.m. May 10, 17, 24 at UCHealth OB-GYN, 1715 61st Ave., Greeley. Class includes overview of labor and delivery, coping techniques, medications, medical interventions, cesarean birth and breastfeeding. Please bring a support person, two bed pillows and water bottle. Also, wear loose-fitting, comfortable clothing. Register for hospital tour and Breastfeeding Basics class separately. Cost: $65. To register or for more information, call (970) 495-7500.
CarFit Assessments, 10 a.m. to 1 p.m. May 12, Rodarte Center, 920 A St at Greeley. Sponsored by UCHealth's Aspen Club, CarFit is a free, interactive and educational program that teaches participants how to make their personal vehicle "fit" them to increase safety and mobility when driving. The trained CarFit technician will review 12 key areas of your fit to your car, such as adequate space from the steering wheel, proper seatbelt use and properly adjusted head restraints. Cost: Free. To register for an appointment, call (970) 313-2796.
Body Check What you need to know: Head to Toe, by appointment May 16, Summit View Medical Commons, 2001 70th Ave., Greeley. This head-to-toe health assessment gives you tools to put health first. All results are sent to your personal physician and to you. Cost is $175, due at time of service. Call (970) 810-6070 to schedule an appointment. Wellness Services is unable to bill insurance. Available upon request: Body check with PSA for $205.
Peripheral Vascular Disease screening, 1-3 p.m. May 16 at Summit View Medical Commons, 2001 70th Ave., Greeley. North Colorado Medical Center's Peripheral Vascular Disease Screening program offers the education and prevention proven to be the best tools for fighting vascular disease and stroke. Cost is $100 for four screenings, due at time of service. NCMC Wellness Services does not bill insurance. Call (970) 810-6070 to schedule an appointment.
Get our Advance Directives Done, 9 a.m.-10:30 a.m. May 16 at Greeley Senior Center, 1010 6th St., Greeley. It's important at any age to get advance directives done, but especially as we get older. Sponsored by UCHealth's Aspen Club, this class will explain living wills and medical health care directives and provide you with an opportunity to complete them. Cost: Free. To register for the class, call (970) 495-8560.
Medicare 101, 4:30-6 p.m. May 17 at UCHealth Greeley Medical Clinic, 1900 16th St., Greeley. UCHealth Aspen Club Medicare SHIP Counselors will discuss Medicare benefits, supplemental insurance, Medicare Advantage Plans, prescription drug plans and how Medicare works with employer health insurance. Program located in the lower level classroom. Cost: Free. To register, call (970) 495-8560.
Natural Childbirth (three-week course), 6-9 p.m. May 17, 24, 31 at UCHealth Medical Center of the Rockies, 2500 Rocky Mountain Ave., Loveland. This class will teach expectant mothers and their birth partner techniques and coping strategies for a non-medicated childbirth. Techniques will include breathing, massage, relaxation, positioning, visualization and aromatherapy. Parent preview tour class is included, but breastfeeding class needs to be scheduled separately. Cost: $65. To register or for more information, call (970) 495-7500.
Heartsaver CPR with AED, First aid: 4-6:30 p.m.; Heartsaver CPR: 7-9:15 p.m. May 18 at the Greeley Family FunPlex, 501 65th Ave. Class is taught by American Heart Association certified health care professionals and covers adult and infant/child CPR, obstructed airway, the Heimlich maneuver, the use of a barrier device and AED hands-on training. Upon completion of the course, participants will receive a Heartsaver course completion card, which is valid for two years. Registration closes at noon April 16. Cost is $48 for CPR, $45 for first aid and $88 for both. Call (970) 350-9401 for more information.
Express Childbirth, 9 a.m. to 4 p.m. May 20 at UCHealth Medical Center of the Rockies, 2500 Rocky Mountain Ave., Loveland. Class is a condensed childbirth course that covers the birth process and hospital stay. Please bring a pillow and water bottle with you. Also, wear loose-fitting, comfortable clothing. Register for the parent preview tour and Breastfeeding Basics class separately. Cost: $50. To register or for more information, call (970) 495-7500.
F.A.S.T Stroke 101, 9:30-10:30 a.m. May 23 at Greeley Senior Center, 1010 6th St., Greeley. In this UCHealth Aspen Club program, neurologist Dr. Brian Kaiser will explain what a stroke is, personal risk factors, prevention and how to recognize symptoms of a stroke. We will learn when to act F.A.S.T. and the importance of getting to the hospital immediately. A clot-busting drug and interventional options can reduce the risk of long-term disability after stroke for many, if they get help F.A.S.T. Refreshments provided. Cost: Free. For questions or to register, call (970) 495-8560.
AARP Safe Driving Class, 4:30-9 p.m. May 23 at UCHealth Greeley Medical Clinic, 1900 16th St., Greeley. This class covers defensive-driving skills, age-related changes and driving safely in today's world. Participants may be eligible for discounts on their auto insurance premiums. For questions or to register, call (970) 495-8560.
Be Well with Diabetes, 1:30-4 p.m. Wednesdays May 24-June 28 in the Wellness Classroom at North Colorado Medical Center, 1801 16th St. Weld County Area Agency on Aging offers a variety of free Aging Well Self-Management classes such as; Healthier Living (living with chronic conditions, se ofrecer en Espaol), Matter of Balance (fall prevention) and Powerful Tools for Caregivers (self-care for family caregivers). Classes are offered at North Colorado Medical Center in the Wellness Classroom, on the first floor East Entrance #6. For more information or to sign up, call (970) 346-6950 ext. 6117. Donations are accepted.
Childbirth Breastfeeding Basics, 6-9 p.m. May 25 at UCHealth Medical Center of the Rockies, 2500 Rocky Mountain Ave., Loveland. Learn about the benefits of breastfeeding, establishing and maintaining a good milk supply and solutions to common breastfeeding challenges. Partners are welcome. Cost: $20. To register or for more information, call (970) 495-7500.
Mindfulness (five-week series), 2-3:30 p.m. May 25 and June 1, 8, 15 and 22 at UCHealth Cancer Center, 2121 E. Harmony Road, Fort Collins. Mindfulness practices bring peace of mind, relaxation and are also proven tools for stress, depression, anxiety and pain relief. In this five-week experiential series, you will learn and practice meditation, gentle yoga, mindful eating, guided meditation and walking meditation. Two instructors will be teaching and supporting your learning in a relaxed and friendly group environment. Cost: $75. To register or for questions or more information on scholarships, call Lisa at (970) 495-7527.
Diabetes Prevention Program, 5:30-6:30 p.m. Thursday evenings starting May 25 at UCHealth Medical Center of the Rockies, 2500 Rocky Mountain Ave. in Loveland. This program includes 16 weekly classes over six months, then long-term support for weight loss in six monthly classes, one hour each, taught by trained registered dietitian lifestyle coaches from UCHealth Center for Diabetes. Learn skills to lose weight and be more physicallactive, get support from other group, learn more about behavior modification, stress managemen and problem-solving. Another session will be held from 5:30-6:30 p.m. on Mondays beginning June 26 at UCHealth Greeley Medical Clinic, 1900 16th St., Greeley. To learn more about eligibility requirements or to register, call Teresa at (970) 495-8777.
Blood Pressure Checks, 10-11 a.m. May 26 at Rodarte Center, 920 A St., Greeley. This is a drop in service no need to register.
Safe Sitter, 8 a.m. to 3 p.m. May 31 at the Greeley Family FunPlex, 501 65th Ave. Safe Sitter is a one-day, six-and-a-half-hour course designed for 11-13 year-olds. This class teaches participants safety skills, childcare skills, first aid and rescue skills and more. The class provides CPR training, but not CPR certification. Cost is $45. Lunch is not included. Registration closes noon two days prior to class. Call (970) 350-9401 for more information.
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Weld County health events beginning May 1 - Greeley Tribune