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Every day we get new information about health and fitness topic like what to eat, what to wear or how to exercise. Remember when people tried to vibrate the fat off with those crazy vibrator belts? Or what about diets that had people drink liquid protein three times a day and skip food. How do we know whats true and whats not?

Keeping the body healthy is one of the most researched topics around. That means theres a lot of good information available on health and fitness but there are a lot of pie-in-the-sky myths, too. All research techniques are not created equal and many findings are biased depending on where the funding comes from. For example, if a company hires a research group to experiment on its product, it would make sense that the results would be slanted in favor of that client. I have personally had researchers admit to me that they sometimes sell themselves when they receive money from a client to test a product or theory.

Using common sense can help you sift through a lot of fitness nonsense. But since common sense is not always common, Ill help you dispel some of the fitness myths people still live by.

Myth 1: Eating one meal a day will keep the weight off!

People who do this eventually lose muscle tone and collect fat on different parts of the body. Your body knows it needs energy in the form of food (calories) to perform the thousands of chemical actions which take place throughout the day.

When you eat one meal a day your body thinks its being starved. To prevent starvation your body will slow down the rate at which it burns calories and store fat. Your body stores this fat because it provides a good source of reserved energy. It cant depend on you to give it what it needs throughout the day but it knows it can depend on stored fat.

Dieting does not burn fat or calories. Eating 3-6 small meals a day will allow your body to get the energy it needs. Digesting these meals actually causes the body to burn calories. Eating small meals throughout the day and exercise both stimulate your body to burn calories. Muscle tissue uses more energy than fatty tissue so a well-toned body burns calories at a faster rate than a flabby body.

Myth 2: You should stretch before you warm up!

You should always warm up the body before you stretch. Stretching your muscles before you warm up can cause injuries. Doing a warmup before you stretch allows for increased blood circulation and releases hormones, which aid in stretching. When you exercise muscle size can increase up to 20 percent. A warmup allows this to happen slowly and gently. To warm up do some type of continuous movement exercise such as brisk walking, light jogging or jumping jacks for 5-10 minutes. If youre lifting weights you can warm up by doing a 2-3 sets with lightweights for each body part you work. Stretching is not a necessary part of a fitness program.

Myth 3: If you stop lifting weights the muscle will turn into fat!

Fat and muscle are two separate tissues. One does not turn into the other. Fat is found between the muscle and skin. Fat is also distributed throughout muscle tissue but the fat that makes a body look out of shape is found beneath the skin. Many once-toned bodies take on a flabby appearance for several reasons. The most common have to do with the fact that the person becomes inactive and neglects to modify the amount of food he or she eats once they stop training. Steroid use also causes changes in a persons muscle-to-fat ratio once a person stops using them.

To keep excess body fat from accumulating you need to do some form of aerobic exercise 3-5 times a week and do muscle-toning exercises for each body part two times a week. What you eat is also important. The average healthy diet should be high in complex carbohydrates (55-65 percent), low in fat (15-20 percent), and include a moderate amount of protein (20 percent or .7 grams per pound of body weight). An athlete may require 5 percentmore protein than the average person.

Myth 4: Doing 100-500 situps a day will give you a great set of abdominal muscles!

Developing a great set of abdominal muscles (stomach/waist) does not require a high number of repetitions and you dont need to do them every day. Your abdominal muscles are like the rest of the muscles in the body. Five hundred repetitions for any exercise is too much. You dont do 500 bicep curls or 500 squats. Doing that many repetitions will open you up for injuries.

Abdominal exercises done properly will help you get the tone you want. When doing abdominal exercises do them slowly and deliberately. When you do them quickly you are using inertia to help with the movements more than muscle. While you lift, exhale and suck your abs in as if you are trying to button a pair of jeans that are too small. If you allow the stomach to come up in a rounded shape you will develop hard, round abdominal muscles (a hard pot belly). As you return to relaxed starting position inhale and let your abs stretch so you can fully contract with each lift. Do 10-12 repetitions for each set. Do 3-6 sets of each exercise. Pick 3-4 different exercises.

Doing aerobic exercises will burn the fat on the sides and on top of the abs so you can see that hard-earned muscle. A diet low in fat and sodium, high in complex carbohydrates and moderate amounts of protein will also make a big difference in how your abs look.

Myth 5: You need exercise your lower abs to reduce a lower stomach bulge.

There is no such thing as lower abs. Those great abs youre going for is actually one long muscle, called the rectus abdominis, that extends from below your chest to your pelvis. To work your abs, you should do exercises to target all four muscles: the rectus abdominis, internal and external obliques and the transverse abdominis.

Second, doing crunches will not help you get a six-pack if you have a layer of fat over your abdominal area. In order the see the muscle, you must reduce your body fat.

Myth 6: If Im not sore the next day, I didnt workout hard enough.

Many people use muscle soreness as a gauge of how good their workout is. Tiny tears in the muscle fibers cause muscle soreness and, while some soreness is expected if you regularly change your program, being sore for days after your workout most likely means you overdid it. If youre sore after every workout, youre not allowing your body time to recover, which is when you experience the most muscle growth.

To prevent soreness, you should warm up before your workout and cool down before and after. If you experience soreness, rest for a day or so. If you do the same exercises that caused you to be sore in the first place, lower the intensity.

Myth 7: If I cant work out often enough and hard enough, I might as well not even do it.

The general rule for weight loss is to do cardio 4-5 times a week for 30-45 minutes as well as weight training 2-3 times a week. Some people simply dont have the time to work out that much and they think, since they cant do all of that, why do any of it? Remember: Any exercise is better than no exercise, even if its only a 15-minute walk. Being physically active is proven to reduce stress and make you healthier. So, even if you cant make it to the gym, you have no excuse not to do something active each day.

Myth 8: Strength training will make me bulk up.

Some women avoid weight training because they dont want to bulk up. However, strength training is a critical element to maintain a healthy weight and strengthen your body. Wayne Wescott, weight training expert and Ph.D., researched the effects of weight training on women and found that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight ... and loses 3.5 pounds of fat ... women typically dont gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause bulking up.

Myth 9: If I eat more protein, I can build big muscles.

Building muscle mass involves two things: Using enough weight to challenge muscles beyond their normal levels of resistance and eating more calories than you burn. With all the hype about high-protein diets lately, its easy to believe that protein is the best fuel for building muscle but, according to the American Dietetic Association, muscles work on calories which should be predominately carbohydrates. The remainder of the calories are divided between fat and protein.

If you consume too much protein, you run the risk of creating nutrient imbalance, kidney strain or dehydration. Plus, excess protein results in extra calories that are either burned or stored. For muscle mass, you should incorporate a healthy eating plan, as well as a workout that combines cardio exercise as well as consistent weight training.

Dont take everything you read or hear as true when it comes to your health and fitness no matter what the source. ask yourself these few questions when trying to evaluate information:

1. Is the information being used to advertise a product?

There are a lot of infomercials out today that seem like real information.

2. Who paid for the research?

You always have to consider the source because no one is going to do a bad study on themselves.

3. Do I believe the information just because I want to believe it?

Be objective, know whats being explained. Lead with your head, not your heart.

4. Do the experts agree?

Experts do disagree but some of them should support the new information.

5. If you still cant make heads or tails out of it ask me, Vince.

If I dont know the answer Ill try to find it for you.

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Dispelling common fitness myths - The Philadelphia Tribune

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Elizabeth Renstrom for TIME

Want to keep your heart and cardiovascular system healthy for years to come? Keep these meals and snack items away from your cart and out of your regular diet. Save them for occasional indulgencesat mostand replace them with heart-healthy swaps whenever possible.

Fast-food burgers The science on whether saturated fats are truly linked to heart disease isnt entirely clear . When consumed in moderation, high-quality, grass-fed beef may even have some heart-health benefits, says Dr. Regina Druz, associate professor of cardiology at Hofstra University and chief of cardiology at St. John Episcopal Hospital in New York City.

But in general, Druz says, saturated fats from animals, especially when combined with carbohydrates, appear to have a deleterious effect on heart health." Avoiding fast-food restaurants, which tend to use lower quality ingredients and unhealthy cooking methods, is always a smart way to cut back, she says.

Processed and cured meats Cold cuts and cured meats (like bacon and sausage) can be high in saturated fat. But even low-fat options tend to be very high in salt. Just six thin slices of deli meat can contain half the daily recommended level of sodium, according to the American Heart Association.

The majority of people should be on a salt-restricted diet because of sodiums link to high blood pressure, says Dr. Laxmi Mehta, director of the Womans Cardiovascular Health Program at the Ohio State University Wexner Medical Center. Not everyone needs medication to make big strides, she says. Sometimes my patients with elevated blood pressure are able to make significant improvements just by adjusting their diet."

Deep-fried foods Several studies have linked the consumption of fried foods, like French fries, fried chicken and fried snacks, to an increased risk of heart disease. Conventional frying methods create trans fats, a type of fat shown to raise the bad type of cholesterol and lower the good kind.

If youre making a veggie stir-fry at home and youre preparing it with olive oil and coconut oil, theres certainly nothing wrong with that, says Druz. But what most people understand as typical fried food, the kinds you dont prepare at home, should certainly be avoided.

Candy For many years, fat was branded as the biggest dietary cause of heart disease. But a report published last year in JAMA Internal Medicine revealed that studies funded by the sugar industry were largely responsible for pushing that belief. Now, experts say that diets high in added sugar may be just as big a threat by contributing to obesity, inflammation, high cholesterol and diabetes, all of which are risk factors for heart disease.

The debate in cardiology has pivoted from saturated fat and cholesterol to sugar, says Druz. If there is one ingredient I would say anyone with heart disease or risk for heart disease must avoid, its added sugar in any form.

Soft drinks and sugar-sweetened juices For many Americans, the largest source of added sugar in their diets isnt from food, but from beverages. Recent government reports found that more than 60% of children, 54% of adult men, and 45% of adult women had at least one soda or sugar-sweetened drink a day between 2011 and 2014.

Sugary cereals Even foods that seem like part of a balanced diet, like breakfast cereals, can be loaded with sugar. Eating refined carbohydrates and sugars in the morning is going to produce inflammation and make blood sugar go up and down, so youll crave more sugar throughout the day, Druz says. Instead, she recommends having fruit along with an egg or avocado on whole-wheat toast.

Cookies and pastries Most baked goodsespecially those that are commercially producedare full of sugar and are likely made with saturated fats (like butter or palm oil) or trans fats (like partially hydrogenated vegetable oil). You have two ingredients that work with each other to give somebody the worst possible nutritional profile," Druz says.

Margarine There may be room for debate about the cardiovascular risks associated with saturated fats, like butter. Whats more certain is that diets high in trans fats appear to definitely raise a persons risk of heart disease.

Trans fats are common in sticks of margarine that are solid at room temperature, which are often marketed as a healthier alternative to butter. To be safe, choose a soft, spreadable margarine that contains no partially hydrogenated oils, or stick with olive oil instead.

Meat-lovers pizza After cold cuts and cured meats, pizza ranks second on the American Heart Associations list of salty six foods. (Other salt bombs to watch for include soups, condiments, and salad dressings.) Pizzas sodium contentas well as its saturated fatgoes way up as you pile on extra cheese and meat-based toppings. When eating out or getting delivery, limit yourself to one or two slices, and opt for veggie toppings instead.

Diet soda It may be fat-free and zero-calorie, but diet soda has a dark side. People are under the impression that theyre healthy, and theyre really not, says Druz. Research continues to mount linking the cola to the development of heart-disease risk factors like obesity and diabetes.

Some studies show that people who drink diet sodas tend to overcompensate and consume more calories than they otherwise would, while other research suggests that chemicals in diet soda may actually alter gastrointestinal bacteria and make people more prone to gaining weight. While it may have no sugar, its not a heart-healthy choice, says Druz.

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The 10 Worst Foods For Your Heart - TIME

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A month ago, five Washington Post staffers embarked on a 30-day diet, each looking for a way to reset their eating habits. Now, they're turning the page, but this is much more than a tidy endpoint: It's the beginning of making their new, healthy habits stick.

This month-long challenge wasn't a contest per se, and there is no one winner; all the staffers made their chosen plans work for them, and each has good results to show for it. Collectively they've freed themselves from unhealthy habits and adopted positive ones; they have been enjoying more nutritious foods and less hyper-processed, sugary stuff; they have been eating more sensible amounts more mindfully; and they feel better and have lost weight.

But, predictably, life also got in the way of some of the goals they set - with house moves, IRS audits, traffic jams, travel and irresistible parties interfering with their best intentions. I spoke with each of them to get their main take-aways from this diet experiment, and help them strategize all-important next steps. I also managed to convince them to let me check in with them next January to see how they have fared a year later.

If you started a diet on Jan. 1 like they did, or otherwise made resolutions to live healthier, this is an invitation to pause, reflect on your successes and, perhaps, dreams dashed over the past month and recalibrate your plan so you can keep moving forward. Hopefully, the insights shared here will inspire and inform your own next steps.

Kendra Nichols: The Whole30

Kendra's wise words to those thinking about the Whole30 diet is to be smart about planning when to start. For her, this challenge was smack in the middle of a move, making it more stressful and difficult than it otherwise would have been. Being between homes and unable to locate the right cookware amid all the boxes, she found it nearly impossible to achieve one of her main personal goals: trying an array of new recipes. She also told me she was "crankier than usual," to the point where her co-workers dubbed her diet persona "Whole30 Kendra." But she admirably stuck it out, and lost 9 pounds in the process. Along the way she learned, among other things, that it suits her to eat a hearty breakfast so she isn't hungry again until lunchtime, and that she can live happily without a vending-machine sugar fix or the 20-ounce diet soda she had been drinking daily.

Kendra has done Whole30 before, and does well with a strict set of rules to follow. The downside has been that when the diet is over, she is left rudderless and winds up returning to her old habits. Last time she did Whole30 she skipped the reintroduction phase (in which you gradually add back the forbidden foods) and went straight to cake. This time she is thinking more long-term. She's going to view the suggested reintroduction as an extension of the rules, following the specific 10-day transition the book offers. Even more, "I'm going to make myself a little rule book" to follow thereafter. This personal, formalized structure will go a long way toward helping Kendra achieve what she called her ultimate goal: "making moderation the new normal."

Tom Sietsema: Weight Watchers

Tom sees food though a somewhat different lens after following the Weight Watchers program for the past month. The plan "makes you aware of the consequences of different choices," he says. Having been allotted 36 points a day, Tom quickly learned that some foods, like what became his go-to snack, almonds and clementines, offer more satisfaction for fewer points than, say, peanut butter-filled pretzels. And that sometimes you have to choose between a cupcake and a second glass of wine.

While he won't continue to track his points, he says, "Doing it a full month, it gets drilled into you. . . . Now I know what to do." Besides making smarter choices, he also knows that exercise is a key component, and he is committed to keeping it up regularly.

He also knows it's okay to go off the rails a bit once in a while. Confronted with some fabulous restaurant meals (as he frequently will be as the Post's food critic) and a once-in-a-lifetime charity event, he indulged, but even did that mindfully, choosing oysters instead of prosciutto and staying conscientious about portions. In alignment with the Weight Watchers philosophy, he says: "You can splurge - just get back on track right after. Enjoy it, mindfully, then forget about it. Don't feel guilty." Sure, Tom could have lost even more than seven pounds this month without those splurges, but I believe the experience of being able to get back on track, and the knowledge that you can continue toward your goal weight and indulge, is an even more valuable achievement in the long run.

Joe Yonan: Buddha's Diet

Joe is the only one of the five who plans to continue his diet indefinitely, a testament both to the flexibility of Budda's Diet - with its only limitation a nine-hour time-window for eating - and Joe's balanced approach to it. I worried he would be weak from hunger at his morning workout (so he could eat a later dinner) or eat a 5 p.m. dinner alone at his desk rather than with his significant other, or get pulled over for speeding and try to explain to the officer that he had to rush home to eat on time. But although Joe did skip eating before his workouts, he felt fine doing it, and although he had to pass on grabbing a late bowl of ramen with friends one night, he found it easy enough to plan ahead so as not to sacrifice the social pleasures of mealtime. His sage advice: "The overarching philosophy is to have a mindful relationship with food, so don't get too anxious about a few minutes here or there. The worst thing would be to let the deadline make you scarf your food down."

In the past 30 days, he has broken the habit of mindlessly munching after dinner, has realized he doesn't have to grab for food at the slightest twinge of hunger and has lost five pounds. "I couldn't have done this without tea," he says. Tea helped slow his pace and calm him as he sipped, and because it is allowed outside the nine-hour window as long as it doesn't have sweeteners or milk.

Another key strategy was preparing food ahead, stocking his refrigerator on the weekends with "building block ingredients such as blanched and roasted vegetables," so he could quickly pull meals together on the weekdays. Once Joe reaches his goal weight (he has another 25 or so pounds to go), his maintenance plan is to add a second "cheat day." From what I can tell, Joe has landed on a sustainable way of life that fits him perfectly.

Bonnie S. Benwick: SouperGirl 'Cleanse'

Bonnie is officially "sold on soup." "The words 'soup diet' sound a little crazy," she says, " but it's a food that everyone should eat every week - it's a good go-to." This month has helped Bonnie reach her main goals of eating more vegetables and getting portions in check. At first she worried the soups wouldn't be enough, but found the opposite to be true. (The volume of vegetable-based soups and the fact that their heat slows you down make them especially filling.) The big takeaway is her realization that she can be satisfied without overeating, and she now is more in touch with how food makes her feel. She also has stopped eating past 9 p.m.

Her long-range plan is to make soup every week so she always has it on hand. She is also going to pay attention to how she feels as she eats, savoring slowly, and tuning into her level of satiety rather than continuing to eat just because her mouth wants more. Bonnie wasn't weighing herself this month, but she recently bought a scale so she can track her weight as an incentive and an indicator - and if she gets off track, she will do another week of the SouperGirl "Cleanse" to reorient her. She also has an exciting event to inspire her to maintain these healthy changes: her son's wedding in October.

Adam Kilgore: Offseason reset

The notion that you can "slip up and then move on" gives Adam's plan the potential for longevity. He did that a few times this month, with restaurant meals and vacations that drove him off-plan. But his core changes - focusing on healthful whole foods, limiting alcohol and exercising more - still led the way, and he has dropped 16 pounds as a result. His positive attitude of embracing the good choices you are making rather than yearning for what you are missing also goes a long way toward his success.

Adam told me that the realization that it doesn't have to be all or nothing - that he can see results even if he dips off his plan here and there - gives him a good template for how to keep this going after April, when he typically returns to his weight-gaining spiral. I pressed him to come up with specific strategies to put into place at that time, and he outlined this sensible three-pronged approach: 1) weigh in at least once a week; 2) exercise at least twice a week; 3) avoid alcohol for at least two days a week. Adam's overall advice to those embarking on a healthier way of life is simple but profound. It's something we could all make our mantra year-round: "Whatever choice you are making, make it a good choice. Then do it again."

Author Information:

Ellie Krieger writes a healthful-eating column for Local Living and a weekly Nourish recipe for Food. She is a registered dietitian, nutritionist and author and hosts public television's Ellie's Real Good Food. Her most recent cookbook is "You Have It Made: Delicious, Healthy, Do-Ahead Meals."

@Ellie_Krieger

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The 5 Diets Project: Everyone lost, and everyone gained - MyAJC

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MANCHESTER, NH--(Marketwired - February 14, 2017) - Following a healthy diet can be difficult, even with the surplus of weight loss options available in the market. Identifying harmful dietary habits and avoiding certain types of foods is a struggle for most individuals, despite easy accessibility to diet plans. Even though many dieters successfully lose weight in the short-term, the chances of consistent weight loss or weight loss retention for 5 years or more is as low as 5%. Emotional eating and inactive lifestyles make weight loss even more challenging.

The Mediterranean Diet, regularly praised as one of the healthiest diets out there, has helped many individuals lose weight consistently. It involves following a balanced regimen of high amounts of olive oil, legumes, unprocessed cereals, fruits and vegetables; moderate amounts of fish, dairy, and wine; and restricted consumption of non-fish meat or meat products. It offers many benefits such as reducing health issues like heart disease and diabetes and improving brain function.

The Mediterranean Diet promotes healthy weight loss based on balancing protein, carbohydrate and fat consumption. One of the best things about this diet is its flexibility as it can be easily customized to an individual's health and nutritional needs. Nevertheless, it can be confusing to maintain a diet in the long-term, no matter how effective it may be in the short-term. It is, therefore, important to set habits that set dieters up for weight loss success in the long run. This is exactly what Diet Doc, a nationally recognized weight loss center, aims to help patients accomplish.

Diet Doc offers direct nutritional counseling and doctor-supervised diet planning to all patients. Adherence to the Mediterranean Diet is made possible by examining individual body composition, dietary needs and specific weight loss goals prior to dieting. At Diet Doc, the primary goal is to optimize fat loss with minimal muscle loss.

Simply pursuing a well-known diet like the Mediterranean Diet does not guarantee weight loss success. Long-term diet planning based on nutritional needs and changing lifestyle choices is crucial. At Diet Doc, a nationally recognized weight loss center, dieters are advised to pursue doctor supervision and nutritional customization instead of pursuing fad diets to "lose weight fast". Ideally, a diet should add currently lacking nutrients and eliminate foods that enhance weight gain. At Diet Doc, patients receive custom-designed weight loss programs and diet consulting. With a safe, doctor-supervised diet plan and guidance for life, Diet Doc patients gain the following benefits within the very first month:

Diet Doc programs and aids have a long history of alleviating issues like heart disease, high blood pressure and hypertension through healthy weight loss. With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc helps patients curb hunger and lose weight fast. In fact, more than 90% of Diet Doc patients lose 20 or more pounds every month.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc Nutritional Experts Help Mediterranean Diet Patients Achieve Long Term Weight Loss Success - Marketwired (press release)

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Avoiding medications that promote weight gain when managing obesity Science Daily While diet, exercise and behavior modification are essential components of obesity management, a successful long-term weight loss strategy should also include avoiding or minimizing medication-related weight gain, according to a new report from Weill ... and more »

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Avoiding medications that promote weight gain when managing obesity - Science Daily

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New York Times

Why Weight Loss Surgery Works When Diets Don't New York Times In reviewing studies that followed patients for five to 25 years after weight-loss surgery, Dr. Twells and colleagues found major long-lasting benefits to the patients' health and quality of life. Matched with comparable patients who did not have ... New Developments in Gastric Bypass SurgeryWeight Loss Surgery Channel UAE doctors suggest insurers to cover weight-loss surgeryThe Filipino Times (press release) all 42 news articles »

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Why Weight Loss Surgery Works When Diets Don't - New York Times

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The first thing I should make clear is that there is no one-glove-fits-all approach to nutrition for sustainable weight loss. Despite some bold marketing campaigns from some of the big players in the health industry, we must understand that weight loss takes commitment. It requires a deliberate, persistent effort to curate a lifestyle which is individualised to you and your circumstances. Over the next few paragraphs, I hope to provide some useful tips on how the available science suggests we eat and train to successfully lose weight for the long term.

The BMR equation is not an exact science and I am not suggesting that you count the number of calories in everything you eat for the rest of your life. Rather, it serves as a starting point from which to begin a weight loss programme, as having a rough idea of how many calories are in each meal will enable you to regulate portion size and macronutrient ratios. Over time you will develop your knowledge around food, and more importantly, which food groups offer superior nutritional quality over others.

Rather, nutritionists and experts are suggesting that diets rich in dietary fats and low in carbohydrates are closely associated not only with sustained weight loss but reduced inflammation and blood sugar control, too.

Adopting a low-carb and high fat diet is slightly more onerous than it sounds. How much is low, and how much is high? In relation to the meta-analyses referenced above, the studies examined categorised low carbohydrate intake as between 33-47 per cent of total daily intake. High fat intake is not so well defined but a Mediterranean diet which is rich in olive oil, fish and nuts is consistently shown to reduce fasting glucose levels, improve total cholesterol values and improve blood pressure.

Despite having a relatively limited amount of conclusive evidence to support boycotting conventional dietary advice, it is clear that the UK government guidelines are not working. Nutrition and cardiology experts such as Tim Noakes, Gary Taubes and Aseem Malhotra are continually presenting a case for reducing carbohydrate intake and increasing our fat consumption by including butter, full fat dairy, oily fish and meat in our meals.

From my experience in working with clients who wish to lose weight, here are some simple guidelines to encourage sustainable weight loss in 2017.

Plan Your Meals Taking the time to plan what you are going to eat 24 hours ahead can help you to make the correct choices when it comes to meal time. Before training you may want a light snack and afterwards your body would benefit from eating a quality source of protein. Planning these meals reduces the likelihood of getting distracted and picking at the biscuits in the office.

Remove refined carbohydrates gradually An unprocessed, balanced diet of meat, fish, fruit, legumes, nuts, seeds and pulses will help to regulate our cells and hormones. Reducing your refined carbohydrate intake will help to maintain a stable blood sugar level and moderate energy. Gradually removing them over time will reduce the feeling of depravity.

Eat colourfully Eating a colourful plate of food is always an indication that your meal will be rich in phytochemicals, vitamins and minerals.

Eat protein with every meal Protein is the nutrient behind healthy muscle tissue. Good quality sources of protein come from meat, fish, lentils, beans and dairy.

Dont be scared of fat Vitamins A, D, E and K are fat soluble vitamins. This means that we are unable to produce them within our body and must ingest them through diet or supplementation. Dietary fat improves cell health, bone strength and regulates hormones. Sources of recommended dietary fat comes from Avocados, olive oil, oily fish and nuts.

Train regularly and lift weights Maintaining muscle mass and increasing BMR should be the focus of your training programme. Research into the benefits of high intensity interval training show that you can reap the rewards of long duration steady state exercise in half the time if completed at the correct intensity. When working the main muscle groups of your body in the gym (legs, chest, back and shoulders), opt for a high number of repetitions (12-15) with a medium weight.

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The weight loss diet plan that's realistic and sustainable - GQ.com

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Fitness coach Alan Williams has blasted TV shows and social media experts for causing the spread of unhealthy weight loss programmes.

He believes that some fitness professionals are exploiting people with unrealistic expectations and causing competition over who can generate the most rapid weight loss.

Fitness has become the cool thing. Its almost turned into a competition of who can look the best, said Williams, who is based in Sligo.

Alan Williams

We are being pressured into thinking we have to look or act a certain way to comply with societys expectations.

They (fitness professionals on TV and online) seem to be in a competition among themselves to see who can post the best stat online with their clients results.

Williams, who is one of Irelands leading fitness coaches, believes that people flaunting their dream bodies online can shame others and create unrealistic expectations.

He has warned that rapid weight loss can cause serious health issues, such as headaches, irritability, fatigue, dizziness, menstrual irregularities, hair loss, muscle loss and, in some cases, an increased risk of developing gallstones.

No client can safely lose more than two pounds a week, Williams added.

Im all for people getting in shape but it has to be done in a healthy way. Now things seem to be about losing weight in the quickest time possible. Whatever happened to training for health?

Getting in shape is as simple now as it was fifty years ago, because the truth doesnt change. What works long term is healthy eating and exercise. For sustainable weight loss, aim to lose on average 1 2lbs a week.

When clients feel like thats not enough for their efforts I always remind them that even losing one pound a week would leave them almost two stone lighter in six months time.

With every client I work with, I encourage them to set training and exercise goals. Take the focus off the scales. Try to enjoy your training and eating healthily. If you do that, everything else will take care of itself.

Williams is hosting a Change Your Own World seminar at the Landmark Hotel in Carrick-on-Shannon, Co Leitrim, on Wednesday, February 22 at 8pm. The seminar will cover healthy eating, exercise, mindset and motivation. See: http://www.alanwilliamscoaching.com.

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Fitness coach slams professionals who promise rapid weight loss plans - Irish Examiner

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When it comes to results, I am one of the people who want to see them fast. I remember after I got my two knee surgeries, I wanted to walk the next day. It was the same when one of my dogs had a herniated disc: I wanted him to walk normally within a week.

When I read about successful ideas and businesses, I want Custom Body Fitness to be covering all of Colorado. When I implement a new idea at Custom Body Fitness, I want it to be successful right away.

When new members join Custom Body Fitness, I want them to lose weight quickly, just as they do. I want my clients to understand all the concepts of weight loss in the first assessment. I want them to be strong and know all the exercises from the first day.

When I start reading a new book I want to finish it the same week. I want to know everything as soon as possible.

When I save and invest money, I want the money to duplicate in a couple of weeks. I want to be able to help all the dogs I can as soon as possible.

When it comes to patience, I am the most impatient person you will ever meet. However, many of my clients tell me that I am very patient. I have noticed that most human beings are impatient. This is one of the reasons we dont get what we want and we are unhappy. We plant a seed hoping the next day the fruit has already grown. We dont take the time to water it, protect it from pests and remove the weeds.

Many times we choose the fast and easy way to get what we want, paying the consequences of an illusion.

Mother Teresa said that patience is a virtue we develop we arent born with it. I have come to understand this, and I have developed patience. Therefore, when I want all the results of the seed I just planted, I remind myself that patience gives me more than desperation does. Desperation turns off everything. Ask a woman if she will date a desperate guy.

Frustrations, bad decisions, disappointments and negative consequences are some of the effects of not being patient. There is nothing a patient person cant get with action.

Weight loss is the same; we all want to change our bodies in days. But we often forget that it took time for neglect to change our body, and it would take at least the same amount of time to recuperate.

It is very easy to forget that weight loss requires time. So if you are ready to lose weight or you are already in the process, give it some thought and allow yourself a realistic amount of time to avoid disappointment, which could lead to dropping your efforts.

Start by being patient and understanding that weight loss is a process. Practice all the behavior that will lead to weight loss, just like you would take care of a seed that will bear the fruit you want, and soon enough you will be enjoying the results.

So far patience has worked for me. Not only have I achieved many of my goals and I am a good teacher because of it, but it has helped me to enjoy the process. I always remind myself, What is the rush? What I want to do later, Ill have time to do.

Sandro Torres is owner of Custom Body Fitness in Carbondale, author of the book Lose Weight Permanently and a Watch Fit columnist. His column appears on the second and fourth Tuesdays of the month in Body & More.

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Torres column: Patience is a key to success - Glenwood Springs Post Independent

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Leave weight loss to a proper diet people are mostly exercising because they want to avoid a host of illnesses.

More than half (64%) of people who exercise regularly said they do so to improve their overall health, and 45% said it was to prevent future health issues, according to an exercise trends survey by global research firm Mintel. Comparatively, 36% responded saying they exercised to lose weight. Good news, too countless studies, including one in medical peer-review journal BMC Public Health that says physical activity helps reduce the risk of coronary heart disease and type 2 diabetes, show youre more likely to improve your health than quickly drop some pounds.

There is not one pill that will do everything exercise does, said Don Hensrud, director of the Mayo Clinic Healthy Living Program.

The list of illnesses a proper exercise regimen can prevent goes on and on, he said, including preventing diabetes, high blood pressure, cognitive impairments, cancers, fibromyalgia and even recovery from a broken hip caused by a fall or lack of balance. And, of course, it isnt just physical. People are starting to recognize those indirect benefits that are hard to capture on a FitBit FIT, +1.48% said Dana Macke, senior research analyst at Mintel including the mental and emotional ones.

Around 12-15 million people use wearable technology for health care - a market that includes Fitbit, Apple, Samsung and LG. MarketWatch spoke to Kate McCarthy, a health-care analyst that manages a rare disease using an Apple Watch and a service dog.

See: Heres everything people get wrong about exercise and eating

But not everyone finds the motivation to exercise, or they may even have expectations set too high. More than a third of Americans have already abandoned their workout New Years resolutions, even though they spend an average of $58 a month on gym memberships. Almost 80% of Mintel survey respondents said they had to exercise three times a week to see benefits, and a third said it isnt worthwhile to exercise for less than a half hour.

Regularly exercising can be as simple as doing healthier activities throughout the day, such as choosing stairs over the elevator or walking around the neighborhood, Hensrud said. For example, someone who wants to improve balance can practice standing on one leg and staying attentive to your posture; weight lifting will build a strong core and help with strength training. Even fidgeting can burn calories, a doctor said, after President Donald Trump told Dr. Oz hand gestures count as exercise.

See: 5 ways lifting weights helped me succeed at work

Three-quarters of adults consider themselves regular exercisers, according to Mintel, although a majority is not doing enough to get the health benefits, a 2014 government report found. Federal guidelines dictate 150 minutes of aerobic exercise a week is the minimum people should do. But anyone can get started, no matter how old they are, Hensrud said. People have different challenges, and we may have limitations or joint issues, he said, but theres always something most people can do even with those limitations. Its never too late to start.

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The reason people exercise that has nothing to do with losing weight - MarketWatch

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