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Jan 21

lose weight quickly – mensfitness.com

When you have a significant amount of weight to drop or an imminent deadline (that class reunion really snuck up, huh?), trying to shed unwanted pounds quickly is pretty tempting. Here’s what you need to know in order to do effectively and safely!

If you have more to lose, youll lose moreinitially.Its actually more useful to think of the weight you want to lose in terms of a percentage of your current weight, rather than a number of pounds. For most men, a weight loss goal of 10 to 15 percent is a reasonable place to start, says Nisha Basu, M.D., a primary care physician at Beth Israel Deaconess Medical Center and instructor at Harvard Medical School. So for a man who weighs 225, that would be 22 to 34 pounds. For one who weighs 350, hes looking at 35 to 53 poundsat least as a starting point. The bigger guy may also, therefore, drop more pounds in his first few weigh-ins. Pace of weight loss is highly variable, Basu says. In general, though, for those with more weight to lose, initial weight loss can happen more rapidly.

That first weigh-in may be dramatic. Its not uncommon to see that scale needle make a satisfying downtick within the first week or two of changing your habits. Generally the first week, most people can lose several pounds, which is mainly water weight, says Basu. Why? When you put your body at a calorie deficit (i.e., eat fewer calories than you burn), your body immediately goes to its ready-energy stores of glycogen (basically, a form of sugar) to make up the difference. In the process, water is released. But once the glycogen is depleted and the body figures out it needs another way to find fuel, thats when the actual weight loss begins.

Not all weight loss is equal. Aside from that tricky glycogen-fueled water weight, the body can burn both fat (yay!) and muscle (not-so-yay) as fuel. Not only that, burning fat for fuel isnt nearly as easy at a cellular level as burning sugar… or protein (really not-so-yay). Weight training and eating enough protein is key to not losing too much muscle mass, Basu says. Increasing your muscle mass can help to sustain the weight loss, too. Which is why strength training may actually be more important than cardio in supporting a weight loss plan.

Theres a legit reason that pacing is key. You probably keep hearing about that whole 1-to-2 pound-per-week rule of thumb and think, Psh, I can do better than that! but hear usand the Harvard doctorout. Almost every time a patient loses a large amount of weight in a short time, say 10 pounds in a week, the patient will gain it all back and more, Basu says. Further, several studies have shown that this yo-yo dieting is harmful to a persons long-term health. So basically, you may drop the lbs for the reunion, but you may be in a pickle to drop them again (and more) for the next one five years from now.

Super-intense plans arent so super. OK, but what if you really have to lose a lot of weight? See your doctor, and resist the urge to try what you may have seen on TV! These extremely restrictive diets and very high intensity workout plans do not teach healthy eating behaviors or how to integrate exercise and activity into a persons busy life, says Basu. If you dont learn how to make actual lifestyle changes, youll fall back into your old habits andyou know the rest. In addition, the metabolism slows drastically in response to this type of weight loss, leading to many people regaining the weight even several years down the road, she says. Which basically means an even harder path to weight loss in the future.

Everyone plateausand can persevere. So, unfortunately, youre stuck losing weight at a slowish pace after all. An even more annoying reality check: Even that pace will inevitably stall out. When a plateau happens, it could be that youve let some old habits crop back up. Or you may simply need to make changes to what youve been doing, even though that exact plan was working so well mere weeks ago. As a person begins to weigh less, he needs fewer calories to support the new lower body weight, Basu says. But by simply tweaking portion size (smaller) or exercise (more), youll be back to losing in no time.

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lose weight quickly – mensfitness.com


Oct 17

10 Ways to Lose 5 Pounds by This Weekend

If only I could lose 5 pounds by Friday.

So goes the all-too-common refrain, often overheard in dressing rooms, ladies restrooms, and spin classes galore — or, let’s face it, anywhere there’s a mirror and a captive female listener who’ll pretend to care.

It’s not like we’re obsessed with being something we’re not, but a flatter belly or looser jeans asap would definitely come in handy for an impromptu beach weekend or party where we expect to see an ex. The thing is, most of us don’t think it’s possible to look 5 pounds thinner that fast. But here’s a shocker: It’s do-able. And you don’t need to go on some long-term, healthy foods diet to lose weight that quickly.

Skip ahead to see how to lose 5 pounds in five days.

Don’t just take our word for it. Our favorite experts say that depending on your body type, it’s realistic to drop 5 pounds in five days — or at least lose enough water weight, or trim enough inches, to make it look like you have, which is all that really matters. Best of all, none of the following ways to look skinnier involve crash dieting, funky pills, or hunger pangs that’ll make you run for the nearest vending machine at 4 p.m.

Instead, these tips involve eating good-for-you foods, staying adequately hydrated, exercising for a reasonable amount of time, and breathing deeply — all stuff that we should be doing anyway to help our bodies thrive in the midst of our stressful, busy, and emotionally exhausting lives (funny how these are the factors that contribute to a lot of weight gain in the first place). And while each tip is designed to make an impact on its own, combining a few of these can only help you lose weight more quickly.

So put down that diet soda and get a jump on sliding into those skinny jeans by Friday. Here’s how.

Image via The Upside

SEE NEXT PAGE: Slash Your Sodium

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10 Ways to Lose 5 Pounds by This Weekend


Oct 1

How to Lose Weight Fast: 3 Simple Steps … – healthline.com

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on “autopilot.”

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

Dont be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Dont be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesnt raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of 101 low carb recipes.

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (17, 18).

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use this calculator.

Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.

There are many great tools you can use to track the amount of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Here are 10 more tips to lose weight even faster:

Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed by Science).

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet (46, 47, 48).

Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

More about how to lose weight:

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How to Lose Weight Fast: 3 Simple Steps … – healthline.com


Sep 5

These bizarre weight loss shorts will ‘eat your skin’ – New Zealand Herald

From juice fasts to cling film wraps, there is a range of weird and wonderful techniques used by people trying to shift a few pounds.

The latest effort is possibly one of the strangest yet – weight loss shorts lined with a material that ‘eats your skin’ to help you lose weight.

The bizarre shorts cost $65, and its designers claim that wearing them will help you to shift up to 2.5cm from your legs in just two months.

The Mass & Slim Leggings were revealed by Lanaform at the IFA conference in Berlin today, reports the Daily Mail.

The shorts are lined with hundreds of beads made from Tourmaline – a crystalline mineral compounded with elements such as aluminium, iron, magnesium, sodium, lithium, or potassium.

A spokesperson for Lanaform told MailOnline: “The Tourmaline dots effectively eat your skin, helping you to lose weight quickly.”

The bizarre shorts only come in a signature grey and black colorway. Photo / Lanaform

The shorts work in two main phases, according to Lanaform.

Immediately, they help to slim the thighs, hips and stomach, providing comfortable support.

And in the long term, the Tourmaline beads correct unfavourable areas.

The beads – which MailOnline can confirm are very rough on the skin – create friction and heat the skin, helping to improve circulation and fight cellulite.

Lanaform also says that the beads have a “micro-massage effect” on the skin, increasing the flow of both blood and lymph to the area.

The shorts are lined with a material that is said to “eat your skin”. Photo / Lanaform

After just two months of wearing the shorts, Lanaform says that women should expect to lose up to 3.2 centimetres on their stomach, and 2.3 centimetres on their thighs.

While you might think that the idea of fat-eating shorts is slightly terrifying, a survey of women trialling the shorts revealed that 90 per cent were satisfied with the product.

The shorts, which only come in grey, are available worldwide, and cost $65.

The news comes after a major study earlier this week found that low-fat diets, adopted by many in their quest to lose weight, could increase the risk of an early death.

Global research of 135,000 people, by Canadian scientists, revealed that people who eat the least fat have the highest mortality rates.

The findings, presented at the world’s largest heart conference, challenged decades of dietary advice which have focused on persuading people to cut fat.

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These bizarre weight loss shorts will ‘eat your skin’ – New Zealand Herald


Sep 5

Advice that has reached its expiration date – Daily Herald

A friend of mine is trying to lose weight and wanted to check whether her strategies were sound. She said she counts every calorie, avoids nuts because of the high fat content and snacks only on sugary (but fat-free!) foods. Was she on track?

If that conversation took place in 1993, she’d get kudos for her nutrition knowledge. But those bits of wisdom are badly outdated. Nutritional science changes quickly, and knowledge that was gleaned from a 25-year-old nutrition textbook needs to be refreshed. Here’s how nutrition information has changed over the years and why it’s important to keep up.

I remember the on-campus breakfast I ate most often in 1994: A huge New York-style bagel with nothing on it. We all believed that “fat makes you fat,” so butter, cream cheese and peanut butter were off-limits. Fat-free foods were deemed better for health, so nuts, seeds and avocado were frowned upon. A low-fat, high-carb diet was the recommended approach for weight control and good cardiovascular health.

Check your menu. If you are still eating pasta without olive oil or bread without peanut butter, you’re doing yourself a disservice. Fat should not be feared. Certain fats, especially from nuts, seeds, olive oil, fish and avocado, are beneficial for heart health and weight control, and can help reduce the risk of developing Type 2 diabetes. They should be enjoyed as part of the daily diet.

My nutrition textbook from 1995 says that “fructose does not cause problems of high blood sugar for people with diabetes.” Fructose naturally occurs in fruit, and it’s fine in small doses. But in the 1990s, fructose was heavily used as a sweetener for processed foods because we thought it was healthier than white sugar. Remember Frookies, the fructose-sweetened cookies for people with diabetes? Yikes.

It turns out that excessive consumption of fructose – mostly as high-fructose corn syrup – has been linked to insulin resistance and Type 2 diabetes, so it’s not good for diabetics after all. Too much fructose is also associated with metabolic syndrome, obesity and cardiovascular disease. Fructose from fruit is fine, but high consumption of fructose in the form of sweeteners is not recommended – whether you have diabetes or not.

I distinctly remember my nutrition professor saying, “It doesn’t matter if you eat 300 calories from apples or from chocolate – a calorie is a calorie.” In the mid-’90s, calories were all treated the same, no matter the source.

That was dietetic tunnel vision. We now recognize that calories from soda, candy and other treats deliver sugar but offer no vitamins, minerals, fiber or protein. That’s different than calories from vegetables, legumes or fish, which provide nutrients in every bite. If you still count calories but don’t consider much else, consider making an appointment with a dietitian to learn why nutrient-dense foods are a better option.

My dorm room was stocked with Snackwell’s cookies, gummy bears and Snapple – all of my fat-free (and guilt-free!) pleasures. These fat-free foods are loaded with sugar. That didn’t seem to be a problem, because I was taught that sugar causes dental cavities but is benign otherwise. I brushed twice daily, so no harm done, right?

Fast-forward to 2017, and a new story emerges. Recent studies link excess sugar consumption – especially from sweetened beverages – to an increased risk of obesity, Type 2 diabetes, dementia and heart disease. Sugar is not as blameless as we once thought and should be limited. The American Heart Association recommends no more than six teaspoons of added sugar per day for women and nine teaspoons for men. One 16-fluid-ounce Snapple has 10 teaspoons.

Weight loss was explained very simply in nutrition school: You’ll lose weight by cutting calories from food and increasing calories burned through exercise. That’s it – just eat less and move more. Obesity was blamed on laziness and overconsumption.

Now we know that obesity is more complex than that. It involves genetics, physiology, activity level, environment, diet and socioeconomic status. Plus, researchers are heavily studying how obesity relates to hormones such as leptin and ghrelin, which are not even mentioned in my 1990s textbooks. In 2017, we aim to treat obesity as a disease and not lay blame on the people who have it. And we still don’t have all the answers to the weight control riddle.

In fact, we don’t have a lot of answers about nutrition, which is considered a relatively new science. The research evolves as humans evolve, and today’s theory may not carry weight tomorrow. It will be interesting to read this article in 25 years to see the progress we’ve made.

– – –

Registered dietitian Cara Rosenbloom is president of Words to Eat By, a nutrition communications company specializing in writing, nutrition education and recipe development. She is the co-author of “Nourish: Whole Food Recipes Featuring Seeds, Nuts and Beans.”

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Advice that has reached its expiration date – Daily Herald


Sep 3

Many myths exist regarding weight loss – The Columbus Dispatch

With all the nutrition and weight-loss fads and tipsout there, it can be difficult to figure out whatactually works.A few central Ohiodietitians weigh into help youseparate fact from fiction:

Facts

1. To lose weight,you need to create a calorie deficit. This is best done through a combination of slightly decreasing calories and increasing activity.

2. Food records like My Fitness Pal or Lose It aregood tools to help you see how much you are eating and when.

3. Eating too little during the day can sabotage weight loss efforts by creating unmanageable increased hunger at night.

4. “Fad diets” are not the answer to achieving weight loss. If the diet calls for severely restricting calories oreliminating entire food groups,it’s likely a fad diet. Though popular, these diets are often badforyouroverall health.

5. The simple saying “everything in moderation” still holds true.A diverse dietcomprised ofa variety of choices from each food group that stillallows you to indulge on occasion is best equipped to satisfy your needs nutritionally and psychologically.

6. Fitness Trackers that measure calories burned, such asones byFitbit and Garmin, are not for everyone. Most research shows that the visible benefits of these devices for weight loss arelimited and can even be counterproductive. If you usea tracker, try to avoid mentally exchanging calories burned through exercise for additional calories youconsume.

Fallacies

1. Eating fat makes us fat. Our bodies need some fat to burn fat. Focus on adding healthier fatssuch asavocados, nuts and seeds and olive oil into your diet.

2. You should not eat after early evening. Eating a snack after dinner and before bed is fine as long as it isnt half a gallon of ice cream or half a bag of potato chips. Try to eat a small snack that is around 100 to 200 calories and includessome protein. Greek yogurt, crackers and cheese, peanut butter or a banana are a few good choices. If you’re eating ice cream oranother higher-calorie snack, pay attention to the portion, eat slowly and be sure to enjoy it.

3. Vegetarian diets are always the healthiest. The elimination of meat does not prevent you from choosing unhealthy meat-free foods and can add some challenges to meeting all of your nutritional needs. However, if someone is well informed and motivated, ahealthy vegetarian dietcan be achieved.

4. Poultry is always healthier than red meat. Though on average poultry tends to be leaner than red meat, this is not always the case. When looking at ground meats, always compare thelean-to-fat ratio between products.It’s also important to be conscious of how the food is prepared and if additional fat is added through this process.

5. Carbohydrates should be avoided. Carbohydratescontain calories (as do fat, protein and alcohol) and consuming carbs in excess might hinder weight loss. However, carbs are the bodys primary source of energy, especially for the brain. The bigger issue lies in the fact that carb sources vary greatly in their nutritional value. Try to reflect on the sources of carbohydrate in your diet.

6. “Cleanses” are a healthy way to remove toxins from the body and lose weight. Your liver and kidneys are responsible for cleansing the body. Cleanses are only a temporary fix when it comes to weight loss, and pounds will quickly return when the cleanse is over.

7. Low-fat options are always healthier. Although low-fat foods can sometimes be a healthier option, they are often higher in sugar and carbohydrates. It is better to consume higher-fat foods in moderation.

Sources: Brandon Petrovich, clinical dietitian at Mount Carmel St. Ann’s hospital; Brittany Smith, registered dietitian at the OhioHealth McConnell Heart Health Center; Liz Weinandy, registered dietitian at Ohio State University Wexner Medical Center.

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Many myths exist regarding weight loss – The Columbus Dispatch


Sep 3

Pediatricians: Rapid weight change may harm young athletes – Al-Bawaba

Young gymnasts, figure skaters and wrestlers who try to quickly shed pounds by fasting or restricting fluids may be endangering their health, pediatricians warn.

Similarly, young football players or power-lifters who try to rapidly pack on muscle may also be undermining their health, a new report from the American Academy of Pediatrics (AAP) said.

“Sometimes, children and teens in certain sports believe they need to achieve a particular body type to be successful,” report author Dr. Rebecca Carl said in an AAP news release.

“Unless they have a healthy strategy to work toward their goals, however, they can end up defeating themselves and causing health problems,” Carl added.

AAP experts point out that rapid weight loss by means of fasting or avoidance of fluids can actually lead to a loss of muscle strength, speed and stamina. Quick weight loss can also impair thinking, reaction time, alertness and the ability to problem-solve.

Young divers, runners, boxers and rowers are other athletes who may attempt to lose weight quickly.

The rapid loss of pounds may also lead to depression, mood swings, and even long-term eating disorders, the AAP team cautioned.

And health issues related to dehydration may not be quickly reversed, the experts warned. Rehydration typically requires up to 48 hours of regular fluid intake.

By the same token, fast weight gain increases the risk for obesity-related health problems, the doctors added, while also undermining overall stamina and athletic performance.

The upshot: weight gain and weight loss should be achieved gradually and over the long term by focusing on a carefully balanced diet paired with consistent exercise, the AAP team advised.

The report appears in the September issue of the journal Pediatrics.

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Pediatricians: Rapid weight change may harm young athletes – Al-Bawaba


Sep 2

Pediatricians Sound Alarm on Rapid Weight Changes in Young Athletes – Montana Standard

FRIDAY, Sept. 1, 2017 (HealthDay News) — Young gymnasts, figure skaters and wrestlers who try to quickly shed pounds by fasting or restricting fluids may be endangering their health, pediatricians warn.

Similarly, young football players or power-lifters who try to rapidly pack on muscle may also be undermining their health, a new report from the American Academy of Pediatrics (AAP) said.

“Sometimes, children and teens in certain sports believe they need to achieve a particular body type to be successful,” report author Dr. Rebecca Carl said in an AAP news release.

“Unless they have a healthy strategy to work toward their goals, however, they can end up defeating themselves and causing health problems,” Carl added.

AAP experts point out that rapid weight loss by means of fasting or avoidance of fluids can actually lead to a loss of muscle strength, speed and stamina. Quick weight loss can also impair thinking, reaction time, alertness and the ability to problem-solve.

Young divers, runners, boxers and rowers are other athletes who may attempt to lose weight quickly.

The rapid loss of pounds may also lead to depression, mood swings, and even long-term eating disorders, the AAP team cautioned.

And health issues related to dehydration may not be quickly reversed, the experts warned. Rehydration typically requires up to 48 hours of regular fluid intake.

By the same token, fast weight gain increases the risk for obesity-related health problems, the doctors added, while also undermining overall stamina and athletic performance.

The upshot: weight gain and weight loss should be achieved gradually and over the long term by focusing on a carefully balanced diet paired with consistent exercise, the AAP team advised.

The report appears in the September issue of the journal Pediatrics.

There’s more information on nutrition for young athletes at EatRight.org.

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Pediatricians Sound Alarm on Rapid Weight Changes in Young Athletes – Montana Standard


Sep 1

Key Strategies for Running to Lose Weight – Verywell

As one of the most vigorous exercises out there, running is an extremely efficient activity for weight loss. Many runners drop pounds and are able to maintain their weight. However, it is worth noting that others fall victim to common weight loss mistakes. If you’re hoping to use running to lose weight, heeding some tried and true advice can help you be successful and stay on track.

If you want to lose weight by running, keep in mind that you’ll only shed pounds if you burn more calories than you consume.

To lose a pound, you have to burn, through exercise or life functions, about 3,500 calories. So, you’ll need to combine running with a healthy diet.

Runners have special nutrition needs, but the basic principles for healthy eating still apply. Try choosing smaller portions of high-fat and high-calorie foods and eating more whole grains, fruits, and vegetables.

One common eating mistake among runners is that they overcompensate for the calories burned by exercise with extra calories from more food and beverages.

Some runners even find that they gain weight or hit a weight loss wall, despite their regular training. The first step to hitting your goal is knowing just how much you’re eating. Use this calculator to learn how many caloriesyou need for weight loss.

One way to prevent “stealth calorie” consumption or mindless eating is to write everything you’re eating in a journal for a few weeks. Reviewing a record of your food intake will help you see where your diet needs improvement. And, because you know that you’ll need to log it later, it may also prompt you to think twice before eating thatchocolate-covered donut, helping you stay on track.

Runners often find that they constantly feel hungry, so you’ll want to try to plan your snacks and meals to avoid going overboard. Get ideas for 100-calorie snacks and more tips on how to avoid overeating by controlling your portion sizes.

Learn more:

Many new runners get started on a treadmill for convenience and safety reasons. Once you improve your endurance and confidence, you may want to transition to outdoor running (weather permitting), but the treadmill is a great place to get started with a running habit.

Consider these pointers to step up your treadmill running routine so that you burn more calories during each session.

Sticking to a training schedule is a simple way to stay motivated to run. You’ll know exactly what you need to do every day,andsince each run builds on the nextit will be harder to postpone or skip workouts. Following a schedule can also help you avoid a running injury by not increasing your mileage too quickly. If you’re new to running, here are beginner training schedules to check out:

Consistency is key, according to runners who successfully lose weight and keep it off. If you don’t want to follow a schedule, you still need to make sure you’re running regularly because you won’t lose weight by running once a week.

It’s best to get some activity every day. But if that’s not possible, try to shoot for at least three to four times per week. If you find that your motivation to run is suffering, follow these tips to get inspired. One trick to staying motivated is to give yourself little rewards when you reach a milestone, such as running a specific race or reaching a certain distance. Just make sure that you use non-food rewards, such as a pedicure, massage, or cool running gear.

Learn more:

Incorporating speed work or interval training (running at a very fast speed for short intervals of time) into your running routine can also help your weight loss efforts. Speed work burns a great amount of calories in a short period of time. You’ll also increase your muscle mass and improve your resting metabolism, causing you to burn more calories throughout the day. Try to add fun challenges, such as running a 5k every month for a year, to improve your motivation.

You may also want to consider adding strengthtraining to your routine. Some runners find they can boost their weight loss efforts (and performance) by doing strengthening exercisestwo to three times a week.

Speed Workouts:

Get more tips on how to boost your metabolismand how to burn more calories during your runs.

If you’re running regularly and you’re training for a long-distance event, proper nutrition is especially critical for your performance. Skipping meals doesn’t allow you to train with adequately fueled muscles. You shouldn’t skimp on calories before, during (when necessary), and immediately after your very intense and long workouts. These are crucial times when nutrition is important to performance and recovery.

Here are some common questions from runners who want to lose weight by running:

Again, running is a great activity for weight loss. It has a high calorie burn and can be done anywhere with nothing more needed than a good pair of sneakers. That said, if you find that running is not for you, don’t give up on your weight loss efforts. Find an exercise that you enjoy. It’s more important that you are able to stick with your routine than to choose one particular activity over another.

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Key Strategies for Running to Lose Weight – Verywell


Sep 1

The fat guys guide to losing weight – Men’s Fitness

Contrary to what many fancy programs would have you believe, weight loss really isnt rocket science. And if that scale needle has crept up up up, barring a medical condition, you know how it got there: Too many burgers and fries and not enough burpees and flyes. Ready to turn it around? Heres the no-nonsense skinny on getting that way.

Its not enough to say, I want to lose weight. Not-so-newsflash: The majority of Americans (69%) are overweight and more than a third are obesea lot of those folks no doubt profess a desire to drop a few, too. Need a nudge? You can gain an inch of penis length for every 10 pounds you lose, says Rovenia Dr. Ro Brock, Ph.D., MS, RD. OK, not really, but as the gut shrinks, the prominence of the member grows. Seriously, though: You need to find your own come to Jesus moment for weight-loss motivation, whether its some scary health test results, a frustration with huffing and puffing at the top of every flight of stairs, or a vanity-driven desire to get back to your college weight. Whatever it is, it needs to be for you.

In most cases, your primary goal will be related to the scale. But be realistic: Know that a one- to two-pound loss per week is what experts consider healthy and sustainable. Be specific, Brock says. Not just, I want to lose weight, or I want to lose 30 pounds, but I want to lose 30 pounds in the next six months. Michael Pickert, MD, an internal medicine physician who himself dropped 120 pounds, suggests this calendar-based strategy: Select a date by which you would like to have a measurable loss. Count the number of weeks between then and now and multiply by 1.25 (a conservative per-week loss). Then do it again, until youve reached your final target.

Thats rightBanish that four-letter word from your weight-loss vocabulary. Diets dont work, Pickert says. They have an end. Diets are also synonymous with deprivation, which generally isnt sustainable. Cutting out foods or entire food groups that you love, and that youve loved your whole life, isnt realistic for most people. Still, 80 percent of losing weight is controlling what you eat. So youll need to develop an eating strategy that can work for you for the long haul, says Pickert. Brock concurs: If you want permanent weight-loss, you must make permanent lifestyle changes.

One pound of fat equals 3,500 calories. So to lose one pound of fat per week, you need to cut 500 calories per day from what you eat. Take your current weight and multiply it by 11. Thats a rough estimate of the calories your body needs to maintain status quo. Your new aim: To subtract 500 calories from that number, by making eating and exercise changes.

No, this doesnt necessarily mean overhauling your entire refrigerator overnight. And it doesnt mean putting foods on the no-never list, either (remember: deprivation doesnt work). It means figuring out what swaps and compromises you can make without feeling totally compromised. Then start small. For example, Pickert says, lets say you have ice cream or chips every night. How about cutting that back to every other day? Or you have to have your french fries. Fine, but maybe sub them once per week with a baked potato.

One of the biggest issues is misinformation. Pickert uses olive oil as his example. Ask most people, is it good for you? Theyll say yes. But it has the exact same number of calories per tablespoon as any other type of pure fat (butter and lard included): 120. So by cutting down on ALL oil, you cut calories out. (Pickert is a big fan of measuring the oil you use, and blotting foods of excess oil before eating.) Brock recommends meeting with a nutritionist to learn more about developing healthier ways to modify your mealseven if you end up deviating from it some, youll be better off than going into it blindly.

Most people fail at weight loss because they dont have a plan, says Brock. She recommends plotting out your menus for the week, and sticking to them as closely as you can. When you plan your meals, youre much more likely to shop for only those foods on the plan, she says. It not only saves calories, it saves money, too! Another part of the plan is learning about portion size and how many calories are in what youre eating. Logging your food in an app that does the calculating for you (such as MyFitnessPal) is the easiest way to gauge your intakeand keep yourself honest. Not sure what a portion size is? Measure it out until you can reliably eyeball it, Brock says.

You eat your food (especially snacks) right from the container? How about divvying out a portion into a bowland when its gone, theres no going back for seconds. Another issue is eating too quickly. Pickert calls it the batter up mentality: putting a bite in your mouth, and shoveling the next bite in before youve swallowed the last one. His solution is to actually put the fork down and cross his arms until hes swallowed. You dont need to chew every bite 30 times, he says.

Yes, there is another way to control your calories: by moving more to burn them off and by building muscle, which boosts your metabolism overall. Exercise will help you reach your goals quicker without starving yourself, says Eric Emig, personal trainer and founder of Evolution Fitness in St. Louis. You can burn several hundred calories, and eat a little more. Or, you can keep the calories the same and be 200 to 300 calories closer to your goal. If you only make changes to what you eat, your body will lose both fat and muscle. Which is why strength training is also important to reduce muscle loss. Every pound of muscle helps you burn an extra seven to 10 calories per day, Emig says. It doesn’t sound like a lot until you gain or lose 20 pounds of muscle.

If you havent been exercising, start small. Swimming, deep-water running, or water aerobics are the most joint-friendly for someone who isobese. Then, graduate to a walking program, slowly increasing the amount of time walked, without worrying about the distance, until youre up to a half hour. Then, Emig says, resistance training can be added in 30 minutes sessions twice a week. With resistance training, supersets of opposite muscle groups with short intense bursts of cardio are the best, per Emig.

Pickert cant emphasize enough how valuable the role of the spouse is in meeting goals. His wife still has responsibilities, such as making sure he eats slowly, even five years after his weight loss. Its all about accountability, Emig says: Sign an exercise contract in front of friends. Get an exercise partner who is more motivated than you, or already exercises. Sign up for exercise classes. Hire a trainer that you have to meet at least once a month to keep you on track.

They happen. The body gets used to everything, so it will adapt to your new eating and moving routine. That means when you see things stalling, mix up your routine. That said, consistency is key, in terms of your commitment to the program. Pickert cautions against weighing yourself too oftenthe number on the scale doesnt mean that things arent happening in your body. (He points out that when you start a calorie-deficit eating plan, your body can lose eight pounds in water weight, which means it has several weeks of actual fat loss at the one-to-two-pounds-per-week rate to catch up.) But if you realize youre not making it, circle a new date on the calendar and adjust your math, Pickert says. Dont give up.

How your clothing fits (or no longer fits) is an awesome indicator of progress, especially if youve added strength training into the mixwhile you shouldnt be gaining from muscle training (if you’re overweight to begin with), you may not lose pounds as quickly as you lose inches. And then there are the unexpected physical benefits of a shrinking body size. I vividly recall feeling that I had more of a spring in my step after losing just 20 pounds on my eventual 120-pound-trek, Pickert says. Later on, after 50 pounds, I noticed one night how much easier it was to roll over in bed; I didn’t have to make a plan with a leg kick and a flip anymore!

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The fat guys guide to losing weight – Men’s Fitness



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