Search Weight Loss Topics:


Page 11234..1020..»


Jun 10

How to Lose Weight Quickly Without Exercise

You can be a lazy woman and lose weight. I like to think that you can be a busy woman and lose weight.

Obviously being proactive in losing weight and feeling great takes time and energy. With a job to go to and a family to take care of these things sometimes go on the backburner.

When my husband tries to get me up at 5am to work out with him I give him the eye (he hates the eye) and I roll back over because I know I have a long day ahead of me.

Thats why its important for me to look for any possible ways to lose weight without having to exert more time and energy than I have. If I can get a workout in then great, but if not what am I going to do?

If youve ever heard the saying that abs are made in the kitchen, not the gym, then know that it is the truth.

Love handles and muffin tops are also made in the kitchen.

What Im saying is the kitchen can be good or bad, it totally depends on you.

Im getting off track.

The purpose of this post is to talk about ways that you, the busy woman, can lose weight without trying to cram in exercise time.

Will you get six pack abs? Nope.

Will you get ridiculously toned arms? Nope.

Will you finally get that bubble butt? Nope.

Those things require muscle and you cant build muscle if you dont work on building muscle.

What I talk about in this post is strictly meant for those looking to drop the pounds aka burn the fat.

There is a caveat to the things you will read here. None of them are miracle cures. They are basic things that you should be doing already.

I dont believe in weight loss pills or other silver bullets.

I believe in making sure the human body performs the way it is supposed to perform.

Nothing more, nothing less.

If this is the only thing you do on the list then consider yourself a success.

Carbs are delicious.

Carbs are deliciously bad.

Carbs can really make or break how your body looks. When you are working out and burning a ton of calories, carbs can be your friend.

When all you are doing is working at your desk job and picking up the kids after school carbs are your worst enemy.

There is also a bit of confusion around carbs. Many people associate carbs with bread, pasta, and rice, and they would be absolutely correct. But carbs are also present in vegetables.

So that means vegetables are bad?! You already know the answer to that. Of course, vegetables arent bad for you. They contain the good carbs.

Its the so-called white carbs that you need to watch out for. These carbs, if not burned off, get converted into glycogen which your body likes to use to make fat. If you stop providing your body with these carbs then you stop providing your body with a way to produce that nasty fat.

If you want to see the impact that carbs have on your body then do a carb detox. Youll be amazed at the weight you start to drop simply by changing up a few things.

I lost 3lbs over a weekend when doing a carb detox one time and 13lbs over two months just by cutting back on the soda and candy bars.

Ill catch myself wanting to revisit Cheesecake Factory from time to time and skipping right to dessert but thats okay if you do these things in moderation.

Now that you are dropping the carbs you need to replace the lost energy that they provide with another source.

Say hello to your new best friend Mr. Protein.

Protein is the energy source that humans have relied on since the dawn of time. Our cavewoman ancestors didnt bother baking bread or cakes. They ripped off a slab of Elk and ate it like everyone else.

They never got tired because protein provided them with what I like to call clean energy.

When we are tired we often run for whatever has the most sugar (soda, candy, etc.) because our brains tell us that we need a boost of energy. The problem is that this energy is dirty energy. It is temporary and you end up crashing afterward.

Converting your body over to clean energy means that you are more energized throughout the day without that annoying grogginess that kicks in after lunch.

There is another huge benefit of consuming protein and that is muscle growth. No, you wont look like the Hulk, but your body requires energy and the good stuff that protein provides to build muscle. Building muscle burns fat.

See where Im going with this?

The most difficult thing about consuming protein isconsuming protein. It can be hard getting your daily intake!

Thats why protein powders were invented. They have all different types with all different flavors. They are wonderful. The protein powder that Im totally addicted to right now is Fitmiss Delight Nutritional Shake.

I dont know about you but I love to eat so the idea of fasting never appealed to me until I learned more about it.

When I used to think of fasting I would think of the people that would go two or three weeks without eating. No way! You wont see me lasting that long.

Then I learned about intermittent fasting and its benefits.

Intermittent fasting is simply restricting your meals to one a day. Instead of getting everything you need in 4-6 meals you do it all at once.

Why would you do this? It sounds like torture, right?

Well, there are a number of benefits to intermittent fasting:

There are tons more but those reasons should be enough.

Intermittent fasting takes some training. Ive eaten multiple meals a day my whole life so changing things up to just one at night took a little getting used to but once I did it, it was amazing.

I always chuckle at diets that tell you to eat less. You can eat almost all of the food that you want as long as it is the good food!

Youd be surprised how many awesome meals you can have with just vegetables alone. I know the vegans out there are screaming I told you so but nobody wants to listen to them (just playing, I love you).

However, when I started to look up how to get more vegetables into my diet I was introduced to a lot of wonderful things.

Instead of pasta, I could do zucchini noodles.

Instead of mashed potatoes, I could do cauliflower mashed potatoes. Oh and roasted cauliflower with some seasoning? O. M. G.

You can really get any type of flavor that you want with vegetables. You just have to go explore and hunt down a recipe.

This one is the most difficult for me for a couple of reasons:

There isnt much I can do about #1. Its just something that I have to train my body to get used to.

There are some tricks you can do to help with #2 though.

The most common trick is to simply always carry water around with you. Another neat trick is to fill up a gallon of water and mark it off at certain levels to show you where you are supposed to be each hour.

Want to flavor your water up a bit? Check out these 11 great tasting detox water recipes.

I know the idea of this post is to lose weight without exercising, but when you combine these things with exercise then, of course, you will see more drastic results.

Dont think that you need to train for a marathon. You can start off by simply walking 30 minutes a day. I know what youre thinking, you walk 10,000 steps every day at work!

Thats great, but you need to do the type of walking that allows you to clear your mind. The type of walking that isnt interrupted every couple of steps.

I make sure to combine my walks with walking my girls (my dogs).

Losing weight starts with the type of stuff that you put into your body. If you can get that under control and treat your body like the fine temple it is then you will start to see the results.

Read more here:
How to Lose Weight Quickly Without Exercise


Feb 5

Top 5 Reasons Losing Weight Quickly is Unhealthy

Losing weight quickly is unhealthy for a number of reasons; the quickly weight loss is unlikely to stick for a long period of time, you’re much less likely to take in 100% of the nutrients your body needs each day and your energy levels will plummet, impacting many areas of your life. When you think of losing weight as a temporary diet, you will lose it in an unhealthy manner. Weight loss should be thought of as a long term lifestyle change rather than a quick way of losing a few pounds for a party, beach trip or wedding.

1. Too Much Change. Losing weight at a healthy rate (1-2 pounds per week) already requires a lot of change. You have to cut calories, increase you physical activity and eat less of some of the foods you love. If you’re starting a healthy weight loss plan, you typically spread this change out over a few weeks so you can build a solid foundation. When you try and lose weight at a pace quicker than two pounds per week (crash dieting), you won’t have a lot of time to adjust. This will place a heavy strain on your body and will eventually force you to abandon your diet all together. Slow, steady change over time will lead to healthy habits, while quick changes will lead to temporary, unsustainable behaviors.

2. Not Enough Food. If you’re trying to lose weight faster than the healthy pace, you’ll find yourself eating close to nothing. Losing two pounds per week (healthy weight loss rate) requires a 1,000 calorie per day deficit. If you want to lose four pounds per week, you’ll need to double your deficit to 2,000 calories per day. If your body burns 3,000 calories each day, you’ll only be able to eat 1,000 calories to reach your weekly weight loss goal. Cutting too many calories out of your diet can have a detrimental effect on your metabolism. Your metabolism can be described as how much energy your body burns in a day to stay alive. It isn’t set in stone and can be adjusted based on the environment you create (diet and exercise). Drastically cutting your calorie intake (required by quick weight loss) will slow your metabolism to a point where your calorie deficit is significantly smaller than what you planned it to be. You can cut your calories to the point of almost starving yourself but your body has the means to thwart your plans.

3. Yo-Yo Dieting. Yo-yo dieting is described as quick weight loss immediately followed by quick weight gain. With each bounce, your starting weight gets higher which means that over time, your weight will trend upward. Quick weight loss leads to this yo-yo pattern because the changes that you make to facilitate the weight loss is only sustainable for a very short period of time. Once your body says no more, you will go back to your old eating and exercise habits causing a quick return to your starting weight plus a little extra. Each time you yo-yo, you lose less weight and gain back more.

4. Nutrients. Each day, your body needs a certain amount of nutrients (vitamins, minerals, antioxidants, fiber). If you’re on a normal and balanced diet, this isn’t a big issue. When you start cutting calories, you’re also giving your body less nutrients to work with. Eating less than the required amount of nutrients will negatively affect the way your body functions. Supplements are not as effective as food.

5. Energy and Exercise. To lose weight at a fast pace, you need to do a lot of exercising. Unfortunately, you won’t get very far exercising while drastically cutting your calorie intake. Food (calories) fuels exercise. Exercise (and the recovery phase) is very energy intensive. Without enough nutrients to power the recovery phase, your muscles will get smaller and weaker making it even more difficult to workout. This will eventually make it difficult if not impossible to workout leading to the up swing of the yo-yo phase.

The Bottom Line

Rather than looking at your weight loss as purely a cosmetic problem, try and see it as it deals with your overall health. Making changes to your lifestyle that will improve your health in the long run will also help you lose weight. Weight loss that is associated with healthy, long term habits such as an improved exercise routine and a balanced diet is much more likely to stick when compared to weight loss that is achieved through crash dieting.

Read the original:
Top 5 Reasons Losing Weight Quickly is Unhealthy


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.

Read this article:
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

See the original post here:
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:

View post:
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.

Here is the original post:
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.”

Continued here:
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.

See original here:
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.

Read more from the original source:
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.

See the original post here:
Pediatricians Sound Alarm on Rapid Weight Changes in Young Athletes – Montana Standard



Page 11234..1020..»