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Apr 6

Medical Weight Loss | How to Lose Weight | Aurora Health Care

Hormonal and metabolic imbalances or even prescription medicine can interfere with your body’s ability to lose weight. Our personalized approach to weight loss begins with a complete evaluation, where we review your health, diet history, body composition, blood panel and EKG to better understand your total health profile. We also consult with your primary care provider as needed to assure optimal overall health.

From there, we tailor a personalized weight loss plan that will work for your body. Unlike rapid weight loss and fad diets that help you lose weight fast – only to regain it later – our safe weight loss program takes a multidisciplinary, holistic approach to set you up for long-term success. You’ll have frequent follow-ups that provide support, motivation and education, addressing the medical, emotional and physical aspects of your weight loss journey.

You can expect a positive, encouraging environment where we celebrate your successes and support you through any setbacks.

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Medical Weight Loss | How to Lose Weight | Aurora Health Care


Mar 2

Exactly How to Cut Calories to Lose Weight | Shape Magazine

Photo: Getty Images/Chris Ryan

To lose weight, you need to cut calories. Sounds easy, but there’s more to this age-old weight-loss wisdom than meets the eye. After all, if you’re not smart about how you cut calories, you’ll wind up starving (read: hangry) and unable to sustain your diet long enough to budge the scale. And if you’ve added exercise to your weight-loss plan, you need to know how to eat just enough to fuel your workoutswithout going overboard in the process.

Of course, you can always use exercise as your main weight-loss strategy, but it’s typically easier to simply consume less energy than try to burn it off. “The idea that diet is a more important element for weight loss isn’t necessarily because the calories from your diet are more significant, it’s just that it’s easier to target,” says Rachele Pojednic, Ph.D., assistant professor of nutrition at Simmons College and former research fellow at the Institute of Lifestyle Medicine at Harvard Medical School.

Let’s put it this way: You can run for a solid hour to create a 600-calorie deficit, or you can just cut that jumbo muffin from your diet in the first place. Either approach can lead to weight loss; it’s just a matter of which is easier to manage both physically and mentally. “At the end of the day, [weight loss] is a math equation,” Pojednic says. (Related: 7 Weird Things That Can Lead to Weight Gain)

To cut through the confusion, we tapped three experts to show you exactly how to slash calories for weight-loss success.

When cutting calories, you’ll be far more successful if you count ’em as you go. But while calorie counting often gets a bad rap, it’s key to weight loss for a few reasons.

For starters, counting calories keeps you accountable. “If you need to write down and acknowledge the 400-calorie cupcake you have with your afternoon chai latte, you’re more likely to make a healthier choice,” says Pojednic.

In addition, chances are you underestimate just how many cals are in your go-to breakfast burrito, post-workout smoothie, or afternoon cookie (don’t worry, we all do it). Logging your food will give you a better handle on exactly how many calories you’re consuming, which is critical if your goal is weight loss, says Kristen F. Gradney, R.D.N., director of nutrition and metabolic services at Our Lady of the Lake Regional Medical Center and spokesperson for the Academy of Nutrition and Dietetics.

When using food tracking apps, manually enter your food items when possible to ensure accuracy, Gradney says. Many apps even allow you to scan barcodes making tracking easier than ever. Pojednic recommends MyFitnessPal and the United States Department of Agriculture’s (USDA) SuperTracker.

But before you start slashing calories left and right, you need to figure out how many calories you need per day just to maintain your weight. You can do this by figuring out your basal metabolic rate (BMR), or the number of calories your body burns at rest. Your BMR is determined by a host of different variables, including sex, age, height, muscle mass, genetics and even the weight of your organs. And according to a review in Medicine and Science in Sports and Exercise, your BMR is responsible for a whopping 60 to 75 percent of your total daily caloric expenditure, while physical activity and digestion account for the remainder.

The best way to get an accurate BMR number is to visit a doctor, nutritionist, or fitness facility for an indirect calorimetry test to measure your oxygen consumption. But FYI, these tests can cost $100-plus, according to Marie Spano, C.S.S.D., C.S.C.S., sports nutritionist for the NBA’s Atlanta Hawks. For a woman on a budget, your quickest, easiest option is to plug your height, weight, and current activity level into this interactive calculator from the USDA.

Once you have your daily caloric estimate, Spano recommends subtracting no more than 500 calories to get your new daily total. Just keep in mind, this total is a starting point. Feel free to adjust if you find you need feweror morecalories than you’re currently allotted. If you slash calories too low, you may lose weight initially, but you’ll risk some unpleasant side effects: headaches, moodiness, and low energy, Pojednic says. Not to mention, calories are what fuel your workouts and recovery. So, if you find you’re struggling with your current calorie allotment, don’t be afraid to tinker with it until you find a sustainable total. Otherwise, you’ll sabotage your weight loss later on. “Typically you end up overcorrecting after you’ve lost the weight and put it all back on. Or more,” Pojednic says.

Just keep in mind that once you start dropping pounds, your daily calorie needs will also drop, Spano says. This is because simply put, smallerthings require less energy to power them. Think of it this way: Your smartphone likely uses less juice than your laptop or tablet. So, if you’re using the USDA calculator or another online tool, recalculate your daily caloric needs once you lose 10 pounds. This way, you don’t eat more calories than you need. If you coughed up cash for an in-office test, wait until you’ve lost 20 pounds or more to get re-tested, and use an online calculator to tide you over until then. (Related:6 Tricks for Preventing Weight Gain and Staying at Your “Happy” Weight)

Once you’re ready to cut calories, start by slimming your bevvies, Gradney says. To avoid feeling deprived, pick calorie- and sugar-free versions of your favorites. From there, cut high-cal condiments like mayonnaise, and top your salads with vinegar-based dressings instead of creamy ones. You can also reduce calories by subbing in fiber-rich fruits and veggies for your midafternoon snack, which offer the added benefit of keeping you fuller longer. Your best options include apples, bananas, raspberries, dark greens like spinach, carrots, and beets.

Spano also recommends cutting fat before carbs, especially if you’re a runner or HIIT-lover. “You need a certain amount of carbohydrate for high-intensity exercise,” she says, but adds that you can cut back on carbs if you have a light workout planned or the day off. You’ll want to stick with general dietary recommendations, which suggest approximately 130 grams of carbohydrates per day. Limit saturated fat to less than 10 percent of your daily calories.

And (no surprise here), while you’re cutting, make sure the calories you are getting aren’t coming from junk foods. Swap out high-fat, high-sugar foods like muffins, chips, and processed meats for nutritionally dense options like leafy greens, whole grain breads, and lean protein. This will give you the most nutritional bang for your buck, helping you fill up while you slim down. (Related: This 30-Day Clean-ish Eating Challenge Will Reset Your Diet for the New Year)

Okay, so you’ve calculated your daily caloric needs and dutifully tracked your food intake to stay within a 500-calorie deficit. What if, after weeksor even monthsof effort, the scale hasn’t budged? (Ugh!) According to Pojednic, if you’re sticking to a 500-calorie per day deficit, you should be on track to lose about 2 pounds per week. So if you haven’t seen any progress after 30 days, it may be time to enlist the help of a physician or registered dietitian, Pojednic says.

According to Spano, it’s not uncommon for people to calculate their calorie needs incorrectly, overestimate how many calories they’re burning through exercise, or underestimate how many calories they’re eating. A physician or registered dietitian can help pinpoint your problem, and advise new strategies to get you on track (thinkincreasing exercise or meal frequency, or re-evaluating your calorie-counting method).

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Exactly How to Cut Calories to Lose Weight | Shape Magazine


Jan 3

How To Lose Weight As Quickly and Safely As Possible At …

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How To Lose Weight As Quickly and Safely As Possible At Any Age (Even If Youre 50+)

If youve been wondering why you keep gaining weight or why you cant lose weight like you used to, the answer could be in how your metabolism works. Your metabolism might be working slower or faster than other people, but aging slows down everyones metabolism which makes losing weight more difficult. This is how your metabolism changes and how it makes weight loss more challenging as you age.

What Does Your Metabolism Do?Your metabolism is a key factor for your weight loss because its responsible for taking food and turning it into energy. If you have a high metabolic rate, you can burn calories a lot faster when youre resting than someone who has a lower metabolic rate (your resting metabolism is how much energy your body requires to complete the basics. When you exercise, you burn more calories on top of that resting metabolism). The bad news is that if your metabolism works at a slower pace, you cant make it go faster, but the good news is that you can definitely support the process by making healthy choices. (1)

How Age Affects Your MetabolismIn your 20sYour body doesnt stop growing when you stop being an adolescent. Your body is still developing even in your 20s, especially your bones and muscles. The growth stimulates your resting metabolism, the type of metabolism that works when you are not active, like when youre sitting or sleeping. This process burns calories even when youre doing nothing but resting. (1)In your 30s and 40sEven if your metabolism works faster than it does for other people, age can slow the process down. As you age, the muscles that support your bones become smaller whereas the amount of fat that your body stores increases. Muscle weakness and muscle loss can start as early as the age of 30.

Researchers suggest that this change in muscle mass is responsible for the change in your metabolic rate. When your metabolism slows down, you require less energy which means you also need less food. However, if you eat more than your body requires, then your metabolism cannot convert all this fuel into energy and the body stores it as fat. The fat that is created through this process usually ends up in your abdomen. (4)

In your 50s and 60sMenopause also plays a role in the metabolic changes that you experience. A study reports that when women go through menopause its difficult for the body to metabolize fat and as a result, it stores more fat after menopause. (2)

How To Boost Your MetabolismResearch recommends that you can delay the aging process by eating healthy and being physically active. (4)

Eat Whole FoodsChose to eat whole foods that are healthy and rich vitamins, minerals, and other nutrients. Avoid refined products and food that is overly processed. Junk food can give you a quick solution to hunger and sometimes its comforting to eat salty and sugary foods that satisfy your palate, but whole foods are truly tasty and can fill you up while helping you burn fat.

Check out these healthy breakfast recipes that will help you start your day feeling satisfied and help you lose weight.

Also try this quick, fat-burning zucchini noodle recipe and learn how to make ginger tea which is ideal for weight loss.

Eating healthier and watching your weight doesnt mean that you have to say no to your sweet tooth, so give these chocolate avocado truffles a chance and you wont regret it.

Stay ActiveSince your metabolism replaces the loss of muscle mass with body fat, its necessary to exercise and strengthen your muscles. A 6-month study revealed that postmenopausal women who included exercise in their weight loss process had better metabolism than those who did not exercise during the same period. (3)

Do planking exercises which strengthen your upper back muscles and backwards running which strengthens your glutes and lower back muscles. Also try these simple exercises that you can do at home with absolutely no equipment to strengthen your whole body and burn fat.

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How To Lose Weight As Quickly and Safely As Possible At …


Oct 15

5 Ways to Lose Weight Safely – wikiHow

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I’m too fat for my age and I’m just 15. Nobody talks to me or finds me attractive. What should I do to lose weight ASAP?

wikiHow Contributor

Losing weight quickly is dangerous and comes back quickly. You need to slowly change your habits and make small changes you can build on. Start by being more active; start walking every day and start adding in more and more jogging. Cut out sugary drinks and focus on adding in more veggies and lean proteins in your diet while whittling out processed/fried foods. Be kind to yourself and make the changes for your own happiness, not anything or anyone else.

Does this work for kids?

wikiHow Contributor

It could. However, what works for adults might not necessarily be healthy for kids. Search for “how to lose weight as a kid” — it would be much better for you.

How can I lose weight if I’m too lazy to exercise?

wikiHow Contributor

Find an activity that doesn’t feel like exercise, like playing at a park, riding a bike or gardening. Focus on controlling your diet to help with your weight loss.

Is it possible to lose 20 pounds in 2 weeks?

wikiHow Contributor

Yes, but it is extremely bad for you, and will have a negative impact on you in the long term. Remember, pace yourself.

Does biking help to reduce weight?

wikiHow Contributor

Yes, any exercise helps if you do it regularly.

Should I stop snacking between meals?

wikiHow Contributor

Snacking is actually good for your metabolism. Eating 3 specific meals per day, without any snacks makes your body think that it’s starving. Try eating more snacks throughout the day vs. big meals. Try to also lean towards healthy snacks such as fruits, veggies, and nuts.

How can I lose weight of I’m craving food every second?

Ana Smith

Plan multiple small meals throughout the day, instead of three main meals. It will satisfy your cravings for food, while still helping you lose weight (as long as the meals are healthy).

What if you love sweets? Can you still lose weight?

wikiHow Contributor

All things should be in moderation. You can still have some sweets, but you need to limit the amount. One or two sweet treats a day might be okay if you’re otherwise eating healthy.

Should I starve to lose weight?

Ana Smith

No, not at all. This is highly detrimental to your health, and can cause a lot of problems along the way (in addition to actually making it harder to lose weight). It is better to talk to a nutritionist or a doctor who can set up a healthy and sensible diet plan for you.

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Sep 7

How to Not Dread Getting Weighed at the Doctor – SELF

In our society, weight is an issue that’s fraught with all kinds of complicated stigma and sensitivity. So its understandable that you may not exactly be pumped to have to get weighed at the doctors office. Instagram user Mariah Herrera knows the feeling. But she spotted a sign next to the scale at her doctors office and it made her feel better about the experience.

“This scale will only tell you the numerical value of your gravitational pull,” the note read. “It will not tell you how beautiful you are, how much your friends and family love you, or how amazing you are!!” It clearly hit home for Herrera, but it also brings up a crucial issue when it comes to your health care: Whether you’re recovering from an eating disorder or you simply feel judged, there are many reasons why being weighed by your doctor is an unpleasant experience. But it doesn’t have to beand, in most cases, you don’t need to be weighed at all.

Your weight is just one part of a standard overall health assessment, which also includes your blood pressure, temperature, and heart rate, David Cutler, M.D., a family medicine physician at Providence Saint Johns Health Center in Santa Monica, California, tells SELF. So, along with those other measures of your health, changes in weight may be used to help diagnose or keep track of an issue.

However, it’s more necessary for some patients than others. For example, if a patient develops high blood pressure and is gaining weight, their doctor may recommend that they try to lose weight to improve their health condition, he explains. On the flip side, a patient who is losing weight may be suffering from a viral infection, gastroenteritis, an overactive thyroid, or a number of other health conditions that might not seem apparent to them.

As Randall Wexler, M.D., M.P.H., a family medicine physician at the Ohio State University Wexner Medical Center, tells SELF, keeping track of weight is especially important for patients who have diabetes, high blood pressure, and heart disease. So, if you have one of those health conditions, you may have trouble avoiding the scale.

In addition, doctors use weight to figure out the right dosage of certain medications, including blood thinners. The number on the scale can also help your doctor know if youre negatively impacted by a new medicationit could make you gain or lose weight, and it would be tough for your doctor to know if they havent been tracking your weight, Dr. Cutler says.

That said, you certainly don’t need to be weighed in every single situation or at every single office visit. If youre seeing your doctor because of the flu, for instance, youre probably OK to skip the scale, as womens health expert Jennifer Wider, M.D., tells SELF. And even if your doctor really does need to weigh you, there are ways to make the experience more comfortable.

For example, its perfectly fine to tell the nurse that youd rather step on the scale backwards so that you dont have to see the number, Dr. Cutler says. You can also ask the nurse not to announce your weight so that you dont have to hear it. And, if you’re worried that your weight is going to be focused on during a particular visit, Dr. Cutler says you can also tell your doctor something along the lines of, I know Im overweight, but Id rather talk about this cough that I have during this visit.

And, of course, if you’re not comfortable talking about your weight with your doctor, that’s usually a sign that you might want to find a new one. If you feel embarrassed or weight-shamed with your health care provider, it is time to find one that you feel more comfortable with,” Dr. Wider says. “The doctor should be a person you can confide in safely without feeling judged.

Above all, know this: Your doctor is trying to use your weight as one diagnostic tool in their toolbox and nothing more. This is a piece of information that were trying to use to make you [feel] better, Dr. Cutler says. How could one number possibly capture how awesome you are, anyway?

Related:

You May Also Like: This Hollywood Stuntwoman Shows What Women Bring to Her Industry

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Sep 5

Dear would-be moms! Here’s how moderate exercise will help you sail through your pregnancy – Hindustan Times

A new Spanish study is encouraging women to exercise during pregnancy, after finding that working out can have clear advantages for both mother and baby.

Although there previously have been some doubts over whether women can safely work out while pregnant, the new study hopes to ease any concerns after reviewing previous studies and meta-analyses which together looked at thousands of women.

The percentage of women who meet the recommendations for exercise during pregnancy is very low, commented Mara Perales from Camilo Jos Cela University (UCJC) and the lead author of the study, This is due in part to uncertainty about what type of exercise should be recommended and which should be avoided.

The team found that there is strong scientific evidence that maintaining moderate exercise during pregnancy is not only safe but also beneficial for both mother and baby, with exercise found to prevent weight gain (a key factor transmitting obesity to future generations) and lower the risk of fetal macrosomia (babies who are born weighing more than 4 kilograms), pre-eclampsia, gestational diabetes, caesarean section, lower back pain, pelvic pain and urinary incontinence.

The researchers found that Pilates and yoga can be beneficial for improving mental health and reducing pain.(Shutterstock)

They also found that as long as the mother has no medical or obstetric reason not to partake in physical exercise there is no risk of premature birth, low birth weight or fetal distress.

The researchers now advise that women who are already physically active should continue, and that those who are not should consider making pregnancy the time to start.

In line with recommendations from the American College of Obstetricians and Gynecologists (ACOG), the team also makes suggestions on which exercise is most beneficial during pregnancy, as well as which ones should be avoided as they may pose a risk to the fetus.

They confirm that physical activity can be started between weeks 9 and 12 of pregnancy (after the first prenatal visit) until weeks 38-39, and advise three or four sessions a week combining both aerobic and strength training, with each session lasting 45 to 65 minutes.

The intensity of the exercise should always be moderate, although this should also be analysed for each woman and controlled throughout the session.

The team added that although Pilates and yoga, which are often recommended to pregnant women, are not linked to the physiological benefits found from other sports, they can be beneficial for improving mental health and reducing pain.

In terms of what to avoid, Perales advises refraining from all that which is strenuous (90% of maximum heart rate), since it may increase the risk of hypothermia, dehydration or reduced uterine blood flow with the associated risk of compromising the fetuss health.

Long-distance running, intense weight and isometric contraction training, jumps, impact exercises and exercises with risk of falling or in an outstretched supine position (lying on your back) must also be avoided.

The findings were published in the Journl of American Medicine Association (JAMA).

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Dear would-be moms! Here’s how moderate exercise will help you sail through your pregnancy – Hindustan Times


Sep 3

Acheter cialis authentique – Capitalism vs socialism lesson plan – Magnetic Media (press release)


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Sep 2

How to Lose a Pound a Day While Eating Your Favorite Foods – Reader’s Digest

You embrace vegetables. You choose skim milk over half-and-half. You opt for whole wheat bread over white, mustard over mayo. So why does the number on the scale keep creeping up?

The possible culprits, of course, have been the subject of other successful diet books. You might be prone to wheat belly. You might lack belly-slimming MUFAs. Perhaps you suffer from an imbalance of gut bacteria. But even if you have one of these conditions, chances are excellent the following three factors are helping to pile on the pounds and make you hold on to extra weight.Start with the easy fixes listed below, and follow this mix-and-match meal plan to lose weightand keep it off.

Take the humble burger. If you make your patty with ground beef; top it with lettuce, tomato, a couple of slices of cheese, and a big squirt of ketchup; and plop it in a regular bun, thats a 570-calorie meal. If, instead, you make your burger with 95 percent lean ground beef, replace the cheese with sauted onions or mushrooms, and use less ketchup, you can slash 332 calorieswithout sacrificing any taste. Or consider the restaurant menu at TGI Fridays: The ten-ounce Jack Daniels sirloin has 130 more calories than the ten-ounce grilled sirloin. Why? Extra carbs in the sauce. These are the 12 foods that will turns your meals into calorie burners.

Sometimes calorie differences are not that dramatic: One slice of Pepperidge Farm Farmhouse Honey Wheat Bread is 120 calories; a piece of the brands Whole Grain Honey Bread is 110 calories. A Freschetta frozen pizza has 50 more calories per serving than a Newmans Own version. The large bowl of Vegetarian Minestrone soup atAu Bon Pain has 80 more calories than the small. But over time and in larger portions, these differences add up. You could gain up to 20 pounds a year by consistently adding these few extra calories to your meals. Try these 10 sneaky tricks to cut calories from your meals.

California Pizza Kitchen has a Chinese chicken salad that I used to loveuntil I found out it had 790 calories, 36 grams of fat, and 39 grams of sugar! Luckily, CPK offers half-size portions of its saladsand Im not hungry even though Im eating only half as much. How can that be? Study after study has found that the more food were served, the more we eat. In one study from Penn State University nutrition professor Barbara Rolls, PhD, people who bought a bigger portion of pasta ate nearly 50 percent more calories than those who had a regular size.

Whether its because we were told to clean your plate as kids or because we hate to waste food or we just dont notice how much were eating, this tendency to eat all were given has become a big problem. Thats because the portions were given have grown. In the mid-1950s, McDonalds sold only one size of fries, and it was one third the size of a supersize order in 2002. Burger King sold only a 3.9-ounce burger in the 1950s; in 2002, one option was more than three times that size. If the only change you make to your eating habits is to make your portions smaller, you will shed calories and pounds.

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Andrew Purcell for Reader’s Digest

No one wants to outlaw carbs, subsist on smoothies, or forgo dessert forever. As any serial dieter can tell you, too-restrictive plans arealmost impossible to stick with. This is my first book that includes comprehensive information for people who frequently eat out and rely on convenience foods. Youll learn how making smart choices at every meal and snack can add up to big calorie savingsand a big change on the scale. You stop eating unhealthy versions of the foods you love so you can drop the weightup to a pound a day.

With the help of registered dietitian Mindy Hermann and the ReadersDigest health team, I went aisle by aisle through the grocery store to evaluate more than 40,000 products. Then we gathered information from popular chain-restaurant menus, along with recipes for everyday dishes youre likely to cook at home, such as pancakes, chili, and spaghetti. The result: theultimate guide on what to stop eating, and what to start eating, to lose.

The heart of the diet is a three-phase plan that offers mix-and-match meals that are calorie controlled and nutritionally balanced. Kickstart, the first phase, accelerates weight loss so you can shed pounds quickly for maximum motivation. The second phase, Steady Loss, allows a slightly higher calorie allowanceyou keep losing weight while still enjoying your favorite foods so you dont feel deprived. The final part, Maintain, ensures you stick to your healthy habits to keep the weight off.

But the soul of the plan is a comprehensive guide to the best (and worst) food choices wherever you are, whether youre cooking at home,perusing the grocery store, or dining out. Across soups, salads, breakfasts, sandwiches, main dishes, drinks, desserts, and snacks, Mindy and I identified more than 700 delicious, accessible foods to eat and drop weight.

To ensure that Stop & Drop Diet was as simple and effective as I envisioned, I recruited nine Readers Digest readers and employees to try it with me. Every single one of us lost weightat least a pound a day in the first five days for the majority. Everyone agreed that the plan was easy and convenient. I needed something that would fit with my hectic schedule, says Karen Woytach, 34, a stay-at-home mom of three who lost 18 pounds after 21 days. Knowing I can go to the grocery store, stick to my budget, and feed my whole family is a huge part of why I was so successful. Angela Mastrantuono, 47, who dropped eight pounds in the first five days, couldnt believe the foods youreallowed to eat. For Donna Lindskog, 48, it was all about Stop & DropDiets flexibility. It gave me solutions I could easily find at a fast-food place or restaurant, says Lindskog, who shed 12 pounds in 12 days. I was eating more balanced meals, so I had fewer cravings. I was more satisfied while eating less.

You can lose weight if you make swaps based purely on calorie counts, but over time you might deprive yourself of valuable nutrients. I worked withregistered dietitian Mindy Hermann to make sure all the meals in Stop & Drop Diet are high in protective nutrients and low in health-harming ingredients. Power up with:

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Lean protein to boost metabolismand muscle strength. Dieters on a high-protein, high-dairydiet lost more fat and gained more muscle than those eating less protein and dairy.

Fiber to keepyou full. Researchers compared a high-fiber oatmeal breakfast with low-fiber cornflakes. Oatmeal eaters had less at their next meal. Here are 30 ways to get fiber in your diet without even trying.

Monounsaturated fatty acids (MUFAs), found in nuts andolive oil, to help shed dangerous belly fat.

Calcium to burn more calories. In the Framingham Heart Study, people who ate the most dairy gained less weight and fewer inches around their waists than people who ate less dairy.

Vitamin C to boost your immune system and fat loss. Peopledeficient in vitamin C may have a harder time shedding not only colds but also pounds.

And stop eating:

Saturated andtrans fats, which raise cholesterol and increase inflammation. The 41,000 people inthe Harvard Nurses Health Study were more likely to gain weight if their dietwas high in these fats.

Sodium, which can raise blood pressure and cause bloating.

Added sugarsand other refined carbs, which contain empty calories and raise blood sugar.

Each day of theStop & Drop Diet meal plan provides about:

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Sep 1

I’m Dying of Thirst All Day After a Long Run. What’s Happening? – Runner’s World

After a hot run, how can I replace the fluids and electrolytes that I lose?

RW HALF & FESTIVAL: Race with the Runners World editors this October for an experience like no other.

Thirst is a signal from your body that you do not have enough fluid on board. For most runners, weight loss is equal to sweat loss, so six to seven pounds of weight loss per hour is a very high sweat rate.

If you remember the saying, a pint’s a pound the whole world round you can use your weight loss to develop a fluid replacement plan.

RELATED:5 Expert Tips to Find the Best Sports Drink for Your Body

The average sweat rate is about two pints per hour, with a range of less than a pint to as much as eight pints per hour across the broad spectrum of normal runners.

Watch how to keep your water bottle cool longer on hot summer runs:

This wide range of sweat fluid loss makes it impossible to give a standardized fluid replacement recommendation for runners, as the person who sweats just one pint an hour will have considerably different fluid needs than someone like you, who sweats much more heavily. A runner who replaces too much fluid is at risk of exercise-associated hyponatremia, a life-threatening medical condition.

On the flip side, a runner who sweats heavily and does not adequately replace fluids during activity loses intravascular blood volume, reduces the ability to transfer heat from the working muscle to the body surface, and is at increased risk for exertional heat stroke (also a life threatening condition).

Finding a balance between sweat loss and safe fluid replacement is a conundrum distance runners face. Someone who sweats a pint or two per hour can usually use thirst as a guide to adequately replace fluid and avoid drinking too much during a workout or race.

A runner with a high sweat rate, however, should confirm the weight loss over several runs and in different temperature conditions, and develop a plan for fluid replacement during runs.

To feel better after runs, you probably need to replace more than 16 ounces of fluid. Most runners can easily absorb about two pints of fluid per hour during exercise, so increasing your intake may help with your post run thirst.

RELATED:8 Extreme Athletes Share How They Exercise Outside Even When Its Sweltering

You will probably have to split that quart of fluid into three or four smaller portions over each hour of your run. Sodium may also be beneficial, so using a sports drink (such as Nuun) during your runs may help. But because youre losing upwards of six or more pounds on your run, you will need to replace the rest of that fluid loss before your next run.

To start, make sure to ingest a couple of pints immediately following your run. Most foods are about half water so plan to eat a meal with extra fluid within a couple of hours. Then plan consistent fluid and meal intakes throughout the remainder of the day until your thirst subsides and you are urinating freely. This will let you know its safe to go for another run.

Runners with high sweat rates must also choose wisely when it comes to racing and training distances. If you weigh 160 pounds and lose six pints an hour without replacement, you will be down about four percent of your body weight at the end of an hour, which is generally tolerable.

However if you are out for three hours without replacing any fluids, you will lose about 11 percent of your body weight, which would put you in a severely dehydrated state and could lead to problems.

Replacing six pints over the three hours would still leave you more than five percent dehydrated and put you at greater risk for heat stroke and collapse.

Training your body to tolerate higher fluid volume ingestion while running will help you replace fluid while you are training and racingconsider getting a hydration vest, which holds more water, and drinking a bit more during your runs.

High sweat rates can be a safety risk, so it is important to know your sweat rate and your individual limits for safe running.

* * *

Get answers to questions on health, injuries and sports medicine from runner-friendly physician William Roberts, M.D. If you have a question for the Sports Doc, please ask it on our Health & Injuries forum.

Originally posted here:
I’m Dying of Thirst All Day After a Long Run. What’s Happening? – Runner’s World


Aug 30

Overweight driver standowns at Fonterra a bigger industry issue – experts – Stuff.co.nz

CATHERINE HARRIS

Last updated14:42, August 30 2017

MARION VAN DIJK/STUFF

Fonterra trucks have always been risky for heavier drivers, management has discovered.

Fonterra’s decision to stand-down overweight truck drivers is a much wider issue in the trucking industry, and maybe other industries also, experts say.

Fonterra said on Tuesdaythat someof its drivers understoodto be two wouldbe offeredalternative duties because they were much heavier than the weight safety ratingson their driver’s seats safely allowed.

The company also said that 50of its drivers weighed inbetween 140 kilograms and 150kg, the seat weightmaximums on its two main typesof tanker.

Road Transport Forum chief executive Ken Shirley said that Fonterra’ssituation was not new, and that there had been court cases in New Zealand and Australia previously over the matter.

READ MORE:*Fonterra truck drivers stood down over weight concerns*Milk tanker and car in Hawera crash*Fonterra to tackle driver shortage

“I’ve been in the job for 10 years and throughout those10 years, we’ve had health seminars on it… And I put to you too that it’s not just our industry, it’s across the board.

DANIEL WHITFIELD/STUFF

Fonterra general manager of national transport and logistics Barry McColl said the company would try to get drivers to lose weight so they could get back on the roads.

“There’s all manner of jobs which an employee’s performance can be severely compromised with severe obesity.”

Fonterra was not only right, “it’stheirresponsibility”, to do something about the problem, Shirley said.

The dairy giantsaid it had been looking for some months at how to make its trucks safer, and talking with manufacturers about alternatives such as seatbelt extensions.

But there was arisk the belt would not perform to safety standards. The beltswerenot attached to the vehicle frame, as they werein cars, Fonterra general manager of national transport logistics Barry McColl said.

He said there was no intention to make anyoneredundant, and the companywastalkingwith the affected drivers about health programmes and temporarily doing other duties.

If they were unable to or chose not to lose weight, the company would offer themother work, possibly”within the depot or, indeed, upskilling them to work in manufacturing roles”.

Angus McConnell, deputy secretary ofthe New ZealandDairy Workers Union, said it was a”very delicate situation” for all involved. Many of the overweight drivers would have been reliable and valued workers and it was “quite a dilemma” for some people.

At the same time, Fonterra had to comply with the law and while the union would be checking Fonterra’sinterpretation, itwasn’t just a matter of fitness for the job.

“This is a little bit more complex around compliance and safety.”

However, “nobody’s employment is at risk at this point. There is a lot more to be worked through.”

Mainfreight boss Don Braidsaid it was the first time he’d heard of a driverbeing stood down because of weight.

His company used owner-operators, so weight was not so much of an employmentissuebut the companystill took driver health seriously.

“We see them as part of the family, and we run healthy cafeterias in all our operations and we have a nutritionist in Auckland who works with drivers and any of our other people who might be overweight.”

Itwas acknowledged thatdriversfacedhigher health risks, as it was a sedentary job with variable hours, shift work, and sometimespeople madepoor food choices.

NZ Post said italways ensured its drivers werefit enough to operate their routes safely.

“To help them do this we provide a range of resources and information, so they are well supported to make healthy lifestyle choices whilst they are either at work or at home.”

Employment lawyer Max Whitehead said he first heard about the policyfrom a colleague of an affected truck driver who weighed 150kgand had worked for the company for seven years.

He suggestedFonterra was being discriminatory and the policy was “grossly unfair and in breach of New Zealand law”.

But another employment lawyer, Susan Hornsby-Geluk, said it was arguablethat the courts would see it as discriminatory.

Obesity was not one of theprohibited grounds ofdiscrimination inthe Human Rights Act. And while an argument had been made overseas for obesity to be seen as adisability,that argument had not been establishedin New Zealand yet.

“And even if it was defined as a disability, you still have to be able to perform the functions of the position.”

Fitness for work was not an uncommon employment issue, she said.

“It’s not unique to the truck driving industry. There are certainly cases I’ve been involved in in other industries where a certain level of fitness has been a genuine requirement of the position, including where people are required to climb or move around a significant amount.”

-Stuff

Excerpt from:
Overweight driver standowns at Fonterra a bigger industry issue – experts – Stuff.co.nz



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