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Remnants of holiday season-indulgences may have crept onto your waistline and stuck around long after the party was over. If youre looking to have the numbers on the scale decrease before temperatures increase, local experts say the key is making gradual changes.

You have to discipline yourself to make those small changes, said Zandrea Stephens, assistant division manager at Frances Meadows Aquatic Center in Gainesville, a fitness facility with two indoor pools, a seasonal outdoor water park and water and land exercise classes.

What has worked for me is not going into a diet abruptly, she said, adding that she doesnt start a diet suddenly changing her eating habits. I like to gradually go into a diet.

By not taking a hard approach to a diet, it allows you to evaluate your eating habits and see which foods you may need to eat more or less of.

For example, Stephens found she needed to add more greens and nutrients to her diet. As she added the greens, she took out some of the breads and french fries.

Then your body isnt in shock and you dont feel the fatigue, she said.

Jennifer Way, a registered dietitian at North Georgia Physicians Group Bariatric and Metabolic Institute, said to start a more healthy lifestyle, set small, realistic goals. Huge goals can seem unattainable and cause you to give up.

She also suggests having a support person or someone else make the lifestyle change with you. Whether its a dietary plan or a workout buddy, (having a buddy) will keep people motivated, she said. Start slow when it comes to working out, too, Stephens said. She recommends working out at least 30 minutes each day.

Way said to stay away from quick-fix diets, as theyll likely be temporary and youll gain the weight back. Focus more on the gradual weight decrease, she said. If they dont meet a goal within a certain week, people tend to get frustrated or lose motivation.

Stephens recommends drinking plenty of water to flush the body of sugars and starches from the holiday overeating.

She also recommends introducing more fruits and vegetables into your diet. She brings two apples to work with her each day and has cut back from snacking on pretzels and granola bars.

Stay away from fast food every day or multiple times a week.

Sometimes you have to go, so when you do look for the healthy option, Stephens said. Look for the salad or wrap that you can incorporate into your eating habits.

Choose goals that will make eating healthier easier in the long-term.

Do more grilling options, add more fruits or vegetables or eat out less, Way said.

When you deprive yourself of something, youre more likely to want cheat days where you get off track.

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Setting realistic goals helps shed holiday weight - Gainesville Times

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Lexington Herald Leader

'Sleeve' procedure outpacing most other weight-loss surgeries ... Lexington Herald Leader Despite the name, there is no sleeve or device placed in this type of weight-loss surgery. In this minimally invasive procedure, the outer, stretchy storage part of ... and more »

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'Sleeve' procedure outpacing most other weight-loss surgeries ... - Lexington Herald Leader

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BURLINGTON, VT--(Marketwired - February 07, 2017) - With over 20% of all Americans suffering from stomach irritation and gastrointestinal issues like Irritable Bowel Syndrome (IBS), diets that improve digestion while promoting healthy weight loss are in high demand. The FODMAP diet is based on reducing certain carbohydrates that contribute to digestive issues. Although the diet is relatively new, research has shown that it alleviates gastrointestinal discomfort, even with conditions like IBS, Colitis and Crohn's Disease. In particular, the FODMAP diet helps improve symptoms like:

Reducing FODMAPs in the diet, especially for those with sensitive stomachs, significantly promotes a balanced weight and better overall health. Dieters are advised to follow the FODMAP food list while avoiding harmful foods like onion, garlic, processed foods and wheat products. They are also urged to consume one fruit every meal and seek diet coaching if needed.

Diet Doc, a nationally recognized weight loss center, offers comprehensive counseling and doctor supervision for all patients. With Diet Doc's custom-designed weight loss programs and one-on-one diet consulting, offered to all patients, even following complex diets like the FODMAP Diet can be simple. A customized diet, for instance, may involve limiting cholesterol and saturated fats while balance carbohydrate consumption through the FODMAP diet. All patients receive a customized diet plan and regular nutritional counseling throughout the entire weight loss process. 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 offer a doctor-supervised diet plan and guidance for life. For patients who struggle with food addiction or emotional eating, Diet Doc offers solutions like Low Dose Naltrexone (LDN), a powerful appetite suppressant that helps counter food addiction and emotional eating. LDN, one of many solutions available at Diet Doc, also increases dopamine levels to improve mood, reduces inflammation, and breaks the cycle of craving carbs and sugar to balance brain chemistry. Medical weight loss, even in combination with complex diets like the FODMAP Diet, has been shown to be effective when supervised by a health professional and customized to an individual's dietary needs, according to Diet Doc's resident medical expert Dr. Rao. More than 90% of Diet Doc patients lose 20 or more pounds every month and maintain weight loss with an easy-to-follow, doctor-prescribed diet.

With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products help individuals lose weight fast and keep it off. 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

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

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Diet Doc Recommends Nutritional Counseling Program For Rapid Weight Loss With FODMAP Diet - Marketwired (press release)

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Exercise is fantastic for you, body and soul. It improves your mood better than antidepressants, makes you a more creative thinker, strengthens your bones, protects your heart, alleviates PMS, banishes insomnia, heats up your sex life, and helps you live longer. One benefit that might be overhyped, though? Weight loss. Yep, you read that right.

"Eat right and exercise" is the standard advice given to people looking to drop some pounds. But a new study from Loyola University calls this conventional wisdom into question. Researchers followed nearly 2,000 adults, ages 20 to 40, in five countries over two years. They recorded everyone's physical activity via a movement tracker worn daily, along with their weight, body fat percentage, and height. Only 44 percent of American men and 20 percent of American women met the minimum standard for physical activity, about 2.5 hours per week. Researchers found that their physical activity didn't impact their weight. In some cases, even people who were physically active gained a modest amount of weight, about 0.5 pounds per year.

This goes against everything we've been taught about exercise, right? Not necessarily, says lead author Lara R. Dugas, Ph.D., M.P.H., an assistant professor at the Loyola University Chicago Stritch School of Medicine. "In all the discussions of the obesity epidemic, people have become too focused on exercise and not enough on the impact of our obesogenic environment," she explains. "Physical activity won't protect you from the impact that a high-fat, high-sugar diet has on weight."

"As your activity increases, so does your appetite," she says. "This is through no fault of your ownit's your body adjusting to the metabolic demands of the exercise." She adds that it isn't sustainable for most people to exercise long enough while simultaneously dropping enough calories to lose weight. So it isn't that exercise isn't important to your weight at allit's still the best way to keep the pounds off long-term after losing weightbut rather that diet is simply more important for weight loss.

Should you still exercise then? "It's not even up for debate150 percent yes," Dugas says. "Exercise can promote a long and a good life, but if you're only exercising to lose weight, you may be disappointed." Plus, people who diet or exercise just to lose weight quit a lot sooner than people who make healthy changes for other reasons, according to a separate study published in Public Health Nutrition. Start shifting your motives and you might just reach your goals.

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It's Time to Stop Thinking of Exercise As the Secret to Weight Loss - Shape Magazine

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Updated 8 hours ago

There's more evidence backing the premise that breakfast is the most important meal of the day.

Skipping that meal might be bad for your long-term health, according to a report released last week by the American Heart Association.

Consuming more calories earlier in the day and less food at night can help reduce the potential for a heart attack, stroke or other cardiac-related illnesses, according to the report.

The decline in breakfast has paralleled the increase in obesity prevalence, the AHA wrote in the scientific journal Circulation.

Studies have found people who eat breakfast daily are less likely to have high cholesterol and blood pressure, and people who skip breakfast as many as 30 percent of American adults are more likely to be overweight, have inadequate nutrition, or be diagnosed with diabetes, the AHA said.

Meal timing may affect health due to its impact on the body's internal clock, said the report's author, Marie-Pierre St-Onge, a nutrition researcher at Columbia University Medical Center in New York. In animal studies, it appears that when animals receive food while in an inactive phase, such as when they are sleeping, their internal clocks are reset in a way that can alter nutrient metabolism. However, more research would need to be done in humans before that can be stated as a fact.

Timing meals is indeed a key to overall health, said Nonnie Toth, a nutritionist and dietary counselor at Allegheny General Hospital's Cardiovascular Institute.

Skipping breakfast makes you hungrier, she said. Eating larger meals later in the day will make blood sugar surge, paving the way for diabetes, weight gain and high blood pressure. Your body will start trying to make up for what it originally needed at breakfast.

Tom Hritz, a clinical nutrition manager at Magee-Womens Hospital of UPMC and UPMC Mercy, conducted his own study on breakfast skipping while working on his dissertation six years ago.

Hritz did not find a major association between skipping the first meal and weight loss, but agreed that a healthy breakfast can improve cardiovascular health.

Toth estimated about half of her patients skip breakfast on a regular basis.

It's the biggest mistake people can make each day, she said. With our busy lifestyles, we've gotten away from what is important. This kind of creates a snowball effect in which people are eating bigger portions when they eat.

The AHA presented several definitions of breakfast as the first meal of the day eaten before or at the start of daily activities, generally before 10 a.m.

Meal timing has a direct effect on the body's internal clock, Toth said.

A lot of times, people need a plan, she said. Writing down what you have eaten and what you plan to eat is helpful, sort of a food journal.

For those on the go, Toth recommended several breakfast options: oatmeal paired with a protein like walnuts; a whole wheat pita stuffed with hardboiled egg and shredded cheese, a homemade smoothie or lowfat yogurt with blueberries.

An overall healthy diet should consist of fruits and vegetables, whole grains, fish and poultry and low-fat dairy. Occasional lean meats are also acceptable forms of protein. Eating well also means cutting back on salt and foods high in sugars.

We suggest eating mindfully, by paying attention to planning both what you eat and when you eat meals and snacks, to combat emotional eating, St-Onge said. Many people find that emotions can trigger eating episodes when they are not hungry, which often leads to eating too many calories from foods that have low nutritional value.

Between 1971 and 2010, the percentage of men who ate three square meals a day decreased from 73 percent in the 1970s to 59 percent in 2010, researchers noted. While 75 percent of women said they ate three meals a day in the 1970s, by 2010 just 63 percent did.

Hritz agreed that those who schedule their meals and keep a journal can improve their health in many ways.

There's plenty of research out there that the key to losing weight and keeping it off comes with keeping a journal, he said. It can get tedious but those who are more successful with weight loss track their meals every day.

Ben Schmitt is a Tribune-Review staff writer. Reach him at 412-320-7991 or bschmitt@tribweb.com.

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Skipping breakfast hampers weight loss, raises heart disease risks - Tribune-Review

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A long-term follow-up study shows some potential for modest sustainable weight loss in severely obese adolescents following gastric bypass, but recommends close monitoring for nutritional deficiencies.

Severe childhood obesity defined as having a body mass index (BMI) at least 120% higher than the 95th percentile for age and sex is a growing concern in western nations. Currently, it is estimated that 4.6 million children and adolescents in the United States fall into this category. In addition to posing health risks not normally encountered in childhood, this condition also has a serious impact on quality of life and life expectancy for affected children.

Treatment of severe obesity in children typically focuses on non-operative interventions, which unfortunately tend to be of limited effectiveness. While surgical interventions in particular, gastric by-pass have been used on obese adults with relative success for many years, they have only sparingly been performed on children. An important concern inhibiting greater use of surgery on younger patients is the lack of knowledge about potential long-term risks and benefits, and whether weight loss from surgery is likely to be sustainable over time.

A study recently published in The Lancet has attempted to address that gap in knowledge. The study involved 57 obese adolescent patients between 13 and 21 years of age who underwent Roux-en-Y gastric bypass surgery. Patients were then followed for varying periods of time ranging from 5 to 12 years (mean follow-up of 8 years) after the surgery to evaluate for durability of surgical outcomes (reduced BMI) as well as health indicators such as prevalence of diabetes, hypertension and dyslipidaemia (elevated lipids), changes in micronutrient levels, and other clinical events.

At the start of the study, all participants were severely obese and had a BMI over 40 kg/m2. The mean BMI of the group was 58.5 kg/m2. In the first year after surgery, the mean BMI of the group decreased by 22.8 kg/m2, indicating noteworthy benefits from the procedure. Over the longer-term, some of those benefits were lost; the decrease in mean BMI over baseline declined to 16.9 kg/m2 at long-term follow-up. Overall, however, there was a mean sustained weight loss across the group of 49.9 kg at long-term follow-up.

Other benefits from the procedure were also noted. For example, participants showed significantly reduced rates of high blood pressure (from 47% of participants at baseline to 16% at long-term follow-up), dyslipidemia (from 86% at baseline to 38% at long-term follow-up) and type 2 diabetes (from 16% at baseline to 2% at long-term follow-up).

On the other hand, 46% of the participants were found to have mild anemia (not requiring intervention) at long-term follow-up; 45% had hyperparathyroidism; and 16% had low amounts of vitamin B12 (below the normal cutpoint).

Overall, participants did demonstrate improvements in weight reduction that were sustained to some extent over the follow-up period. At long-term follow-up, 48 of the 57 participants had a 10% or greater reduction in BMI compared with baseline.

Even with these improvements, however, most participants remained obese. At the time of long-term follow-up, one participant had achieved a healthy body weight (BMI 18.5 kg/m2 to <25 kg/m2). Ten were overweight (BMI 25 kg/m2 to <30 kg/m2), and ten had class one obese status (BMI 30 kg/m2 to <35 kg/m2). Thirty-six of the 57 participants had a BMI of 35 kg/m2 or higher at long-term, even though significant weight loss had initially occurred in the post-operative period.

Based on these results, the authors of the study consider that Roux-en-Y gastric bypass surgery offers some potential for sustainable benefits in adolescents and young adults, in terms of both bodyweight reduction and cardiometabolic indicators. However, they caution that long-term sustainability of benefits requires adherence to dietary regimes and vigilance in monitoring for micronutrient deficiencies.

Written By: Linda Jensen

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Gastric Bypass Surgery May Offer Some Benefits for Severely Obese Teens - Medical News Bulletin

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By Mayo Clinic News Network

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 can't maintain as permanent lifestyle changes.

A weight loss of 1 to 2 pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term. Remember that 1 pound (0.45 kilogram) of fat contains 3,500 calories. So to lose 1 pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

Also, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. Instead, you might lose water weight or even lean tissue, since it's hard to burn that many fat calories in a short period.

In some situations, however, faster weight loss can be safe if it's 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 addition, some diets include an initiation phase to help you jump-start your weight loss. You can lose weight quickly with an approach like this because it combines many healthy and safe strategies at once -- no gimmicks or extreme dieting. After the initial two-week period, you transition into the recommended weight loss of 1 or 2 pounds a week, which is not only safe but also realistic and sustainable for the long term.

Source: http://www.mayoclinic.org/healthy-living/weight-loss/expert-answers/fast-weight-loss/faq-20058289/

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Fast weight loss: What's wrong with it? - ABC17News.com

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Women's Health

6 Expert-Approved Ways To Lose Fat Fast Women's Health "Some diets that promote rapid weight loss are too restrictive and unrealistic over time, which leads to weight regain," says Armul. So even if you lose five pounds a week on a quick-fix diet, that weight will be back faster than you can say, "I don't ...

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6 Expert-Approved Ways To Lose Fat Fast - Women's Health

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TOOWOOMBA personal trainer Ben Loxley said consistency and nutrition were the two keys to losing weight.

He said exercising in a consistent way by making it part of a daily workout could help people struggling to lose weight.

How to do it depends on the person but he said the slower approach was often best for people starting out.

Good nutrition is also important.

"I'm a big believer in balance. If you're eating whole foods that come from the ground 80% of the time you can't go wrong."

He admitted to eating fast food at times, but said it was all about moderation.

Walking is a great way to start off. "You can get out and do it whenever you have the time," he said.

"Walking with a friend is helpful. One of the great things is to find a buddy who keeps you accountable."

But that can only take you so far. He said going to the gym and finding something you enjoyed would take you to the next level.

Contact Mr Loxley on 0403 884 790 or email befit@ completebody.com.au.

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Two ways to lose weight quickly in Toowoomba - The South Burnett Times

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Why Men Lose Weight Faster Than Women Feb 4, 2017 6:08 pm |

Believe it or not, men do have a competitive edge when it comes to losing weight, its just in their DNA both physical and cultural. More often than not, men tends to lose weight faster because they have more muscle mass. However, as unfair as it may seem research shows that men lose weight faster than women.

Here are reasons why men lose weight faster

Men typically have between 40 per cent and 60 per cent more muscle structure than women. And because muscles burn more fuel than your other parts (organs, bone, stored fat), men have a built-in ability to burn fat more quickly than women. Thats one reason weight exercises are so important , especially for women. Build more muscle, burn more fat.

Men seem to be better able at shaking off their stress. Socially, they are conditioned to burn it off physically, to fix it and move on. Typically, guys can get into a fight in the morning, then go shoot hoops in the afternoon because they are over it and dont hold on to things like girls do. That means men generally produce fewer stress hormones that can inhibit weight loss and contribute to excess fat storage, especially in the belly.

Because women produce more estrogen than men (yes, men do produce estrogen), women are more affected by the estrogen-mimicking properties of soy and dairy, which can contribute to weight gain. (Read more on soy and plant estrogens.) Because of their very hormonal makeup, men are just better able to metabolize these and avoid their effects.

Its said that women start their first diet at 14 while men start theirs at 40. For many women, dieting during adolescence wreaks havoc during this fragile time of hormonal development. So mens metabolisms arent usually as broken down in the first place.

I have spoken to so many of my doctor friends about this. I get many referrals from doctors for their male patients, with strict instructions to drop 20, 40 or even 60 pounds right away. I even got an actual prescription written to me with a referral on it. It said I want him down 30 lbs. before follow up visit.

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