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Jun 3

More Protein and Fewer Calories Help Older People Lose …

A high-protein, low-calorie diet helps older adults with obesity lose more weight, maintain more muscle mass, improve bone quality and lose bad fat, according to new research fromWake Forest University.

Geriatricians have long struggled with how to recommend safe weight loss for seniors because dropping pounds can lead to muscle and bone loss.

Doctors hesitate to recommend weight loss for fear that losing muscle and bone could cause mobility issues or increase the risk of injury, says Kristen Beavers, assistant professor of health and exercise science at Wake Forest and principal investigator of this study.

This study suggests that a diet high in protein and low in calories can give seniors the health benefits of weight loss while keeping the muscle and bone they need for better quality of life as they age, she adds.

The study aimed to look at two groups: A weight loss group vs. a weight stability group.

For the study, 96 older adults over age 65 were randomly assigned to one of the two groups: a six-month low-calorie meal plan that included more than 1 gram of protein per kilogram of body weight, plus adequate calcium and vitamin D; or a weight stability group targeting .8 grams of protein per kilogram of body weight, which is the current, government-recommended dietary allowance.

The researchers decided not to include exercise, because many older adults are unlikely to perform the volume and intensity of exercise needed to preserve muscle and bone.

Heres what the researchers found:

Previously, Beavers has conducted smaller studies for which she oversaw the planning and preparation of healthy high-protein, low-calorie meals for weight-loss study participants. However, the size of the recent trial sent her in search of a simpler, cost-effective solution.

In this case, the researchers had the weight-loss group follow a high-protein, nutritionally complete, reduced-calorie meal plan that included the use of four meal replacements, two meals of lean protein and vegetables prepared by the participants, and one healthy snack; however, Beavers says any high-protein, nutritious low-calorie meal plan would likely work.

The weight-stability group attended health education classes and were encouraged to maintain their baseline diet and normal activity. Beavers said participants complied with their assigned intervention.

Jason Pharmaceuticals Inc., a wholly owned subsidiary of Medifast Inc., provided a grant and an in-kind donation of the products given to the research participants. Additional funding was provided by the Wake Forest Claude D. Pepper Center Older Americans Independence Center and a National Institute on Aging career development award to Beavers (K01 AG047921).

The research team included Amy Collins, Sherri Ford, Beverly Nesbit, Lauren Shaver and Jessica Sheedy of Wake Forests Department of Health and Exercise Science; Arlynn Baker, Daniel Beavers, Rebecca Henderson, Denise Houston, Mary Lyles, Stephen Kritchevsky, and Ashley Weaver of the Wake Forest School of Medicine; Monica Serra and Jessica Kelleher of Emory University School of Medicine; Sue Shapses of Rutgers University; and Linda Arterburn, Christopher Coleman and Jessica Kiel of Medifast.

Four research papers based on the study results have been accepted for publication in peer-reviewed journals including theJournals of Gerontology: Medical Sciencesand theAmerican Journal of Clinical Nutrition. The latest was published this week in theAnnals of Nutrition and Metabolism.

Effect of an Energy-Restricted, Nutritionally Complete, Higher Protein Meal Plan on Body Composition and Mobility in Older Adults with Obesity,Journals of Gerontology: Medical Sciences, published online in advance of print June 21, 2018

Effect of a Hypocaloric, Nutritionally Complete, Higher-Protein Meal Plan on Bone Density and Quality in Older Adults With Obesity,American Journal of Clinical Nutrition, published online in advance of print Jan. 9, 2019

Effect of Intentional Weight Loss on Mortality Biomarkers in Older Adults With Obesity,Journals of Gerontology: Medical Sciences, published online in advance of print Aug. 20, 2018

Effects of a Hypocaloric, Nutritionally Complete, Higher Protein Meal Plan on Regional Body Fat and Cardiometabolic Biomarkers in Older Adults with Obesity,Annals of Nutrition and Metabolism, published online in advance of print Feb. 12, 2019

Featured Image: Kristen Beavers. Credit: WFU / Ken Bennett

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More Protein and Fewer Calories Help Older People Lose ...


Apr 29

7 Surprising Ways To Help Your Pet Lose Weight (And Why It …

Dr. Ernie Wardlists seven great (and perhaps unexpected) ways to help your pet lose weight. For more from Dr. Ward, find him onFacebookor atwww.drernieward.com!

According to the latest veterinary surveys, over half our nations dogs and cats are overweight. This means almost 80 million pets are at risk for developing crippling arthritis, debilitating diabetes, catastrophic kidney and heart disease, high blood pressure and many forms of cancer. How can you slim down your super-sized pet, keep them fit and reduce their risk of developing many serious diseases? The answer may be easier than you think. Try these seven tips to trim excess pounds from your pet and keep them trim.

1. Calculate CaloriesIf you dont know how many calories your pet needs each day, you dont know how much to feed. And dont think you can trust the bag; feeding guides are formulated for adult, un-spayed or un-neutered active dogs and cats. That means if you have an older, spayed or neutered indoor lap potato youre probably feeding 20% to 30% too much if you follow the foods instructions. Instead, ask your veterinarian to calculate the proper number of calories your pet needs each day. Another good starting point is to use this formula: Divide your pets weight by 2.2. Multiply this figure times 30. Add 70 and youve got a general idea of how many calories you should be feeding a typical inactive, indoor spayed or neutered dog or cat weighing between 6 and 60 pounds.** [(pets weight in lbs/2.2) x 30] +70 **Of course, each pets metabolism is different so be sure to consult your veterinarian before starting a diet.

2. Measure MealsA pet parents single greatest tool in the fight against excess weight is a measuring cup. Too many pet owners simply fill the bowl or guesstimate how much theyre feeding. Even worse, some pets, especially cats, are fed an all-day buffet that results from the just keep the bowl full feeding method. TheAssociation for Pet Obesity Preventionhas done studies to show that feeding as few as 10 extra tiny kibbles of food per day can add up to a pound of weight gain per year in indoor cats and small dogs. After you calculate how many calories your pet needs, determine how much food you should feed each meal and measure it.

3. Tactical TreatingFirst off, Im not anti-treats. I am anti-junk treats. If youre going to give your pets extra goodies, make em count. Too many pet treats are what I call calorie grenades laden with sugar and fat blowing up our pets waistlines and destroying their health. Choose low-calorie, no-sugar goodies that provide a health benefit. I like single ingredient treats such as sweet potato, salmon, and blueberry bites or functional treats that provide a bonus such as helping to keep teeth clean or promote mobility. Whatever treats you give, be sure to count those additional calories. Many pet owners feed the proper amount of food but sabotage their efforts by adding one or two snacks throughout the day. As few as 30 extra calories per day means your pet gains over three pounds in ayear.

Better yet, dogs dont do division. Break treats into peewee pieces and divvy them out whenever your pet earns it. Be cautious of guilt-treating the practice of giving your pet a treat because you feel guilty leaving them home alone. Instead, use treats only as a reward for good behavior. Pets (and people) need to learn to earn extra goodies.

4. Vital VeggiesAs an alternative to highly-processed store-bought treats, try offering baby carrots, green beans, celery, broccoli, cucumbers, sliced apples and bananas or ice cubes. These naturally nutritious tasty tidbits are a healthy option for many dogs. Be sure not to feed dogs a full apple or banana, as they have high sugar content. For cats, try a flake of salmon or tuna when youre feeling generous. While youre at it, put down the potato chips and share a carrot with your pooch. Youll both be healthier for it.

5. Hustle for HealthWhen it comes to living a long, pain-and disease-free life, research proves our most powerful partner is daily exercise. Speaking of partners,anyone with a dog has a built-in, no-excuse exercise buddy. For dogs, as little as 20 to 30-minutes of brisk walking is all it takes to boost immune function, improve cardiovascular health and reduce many behavioral problems. For cats, try playing with a laser pointer, remote-controlled toy or ball of paper for 5 to 15 minutes each day. Do yourself and your dog a favor and commit to daily walks, rain or shine. The health benefits of walking extend to both ends of the leash.

6. Smart SupplementsA couple of supplements may help keep your pet (and you) fit and trim. Almost every dog, cat and person can benefit from taking a daily omega-3 fatty acid supplement. These powerful fish oils pack a potent anti-oxidant punch that has been proven to help prevent and treat numerous diseases. In addition, they may help ease achy joints and perhaps encourage weight loss. L-carnitine has been shown to aid weight loss and promote lean muscle mass in some studies. Ive been prescribing (and taking) l-carnitine for over 13 years and been impressed with the results. Ask your veterinarian if either (or both) of these supplements make sense for your pets condition and which ones are good quality.

7. Cut Down the CarbsMost of the pet dogs and cats I treat for dont need a high-carbohydrate diet. Yet thats exactly what most of us feed our pets. Many diets contain 60% or more carbohydrates when you analyze the food label. I suggest diets that have balanced protein and carbohydrates. As a general rule, I recommend trying a higher protein / low carb diet first for weight loss in my patients.Be sure to check with your veterinarian before making any diet changes. Pets with certain conditions, such as kidney failure, may do better on a different type of diet.

Its the responsibility of each of us to help our pets maintain a healthy weight. Just as youd never walk your dog without a collar and leash or allow them to eat only pizza and ice cream (which many dogs would LOVE!), its up to pet owners to feed healthy, nutritious foods and treats and exercise daily. By using these seven simple suggestions, youll be on your way to your pets best and healthiest year yet!

For additional information, visitwww.PetObesityPrevention.orgorwww.DrErnieWard.com. Join the conversation atwww.Facebook.com/DrErnieWard.

If you have any questions or concerns, you should always visit or call your veterinarian they are your best resource to ensure the health and well-being of your pets.

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Apr 29

How to lose the most weight in one day (almost 20lbs / 24h)

Written by David Brown, Last updated: September 26, 2017

If you're trying to figure out how to lose the most weight in one day, then you'll love to read all about my extreme weight loss challenge.

I will show you exactly what I did to lose almost 20 pounds (9 kilograms) in just 24 hours.

But before you read any further, you need to know what I did IS EXTREMELY DANGEROUS. So DO NOT REPEAT everything that I did.

I know my way around weight loss science, so I did try to stay as safe as possible during my extreme weight loss experiment (you'll see how I did that in a minute).

But no matter how much you know about your body, going through such an intense experience can literally cause your heart to fail[1]. So don't follow in my footsteps.

Before we get started, here' a short overview of everything that I've covered:

If you really want to lose the most water weight in a day, you need to have a lot of water in your body to begin with.

So before I even began my extreme weight loss challenge, I tried to gain as much water weight as possible.

I knew that the more water weight I put on before the experiment, the easier it will be for my body to let go of that weight.

So here's exactly what I did before my extreme weight loss experiment:

Now, some people might think I cheated, that I tried to "fake" better weight loss results because I gained a lot of water weight before my challenge.

But the main reason why I did this was to prevent ending up in a severely dehydrated state (where my body would lose too much water). If I ever reached that state, I'd risk serious damage to my health.

To me, no weight loss challenge will never be worth endangering my health, so I made sure I "loaded up" as much water weight as possible.

Ok, so this is how I put on a lot of water weight before my challenge, now let's take a look at how I actually lost that weight.

First, I heated my living room to a nice "working temperature".

Then, I drank down one caffeine pill and 2 pills of Water Out. Both of these act as a diuretic, which means they help you get rid of that water weight faster. Caffeine does one more thing, but we'll get to that later.

I started my 24 hour timer at six o'clock in the afternoon, and I was going to finish exactly 24 hours later.

The room temperature was already high, but I still put on some warm clothes. I could have gone overboard, put on some plastic body wraps, or added 3 more layers of clothes. That would make me sweat even more (and lose weight even faster), but I felt too hot as it was.

Exercising in an overheated state was stressful enough on its own, so I did it at a slow pace. The entire time I spent on my elliptical trainer, I exercised at the optimal fat-burning pace.

I burned 1200 calories in over two hours on my elliptical trainer. Just like that, I lost 7.7 lbs (3.5 kg) of weight. But that was the easy part.

I kept waking up during the night, because my body was burning up even hours after it had a chance to cool down. In the end, that probably helped speed things up, because by 8 am the next morning, I already lost 10.9 lbs (4.9 kg).

I took another caffeine pill and another 2 pills of Water Out, but this time, I only drank them down with 1 dcl of water. After my living room heated up again, I spend another two hours on my elliptical trainer.

I burned off another 1000 calories (2200 in total), but now I was completely out of gas. Our bodies store about 2000-2500 calories of energy (in a form of glycogen), and by 1 pm I completely wiped out those energy reserves.

At this point, my body was forced to rely on nothing my body fat reserves for energy. The problem with our body fat stores is, that the energy from them gets released incredibly slowly. In other words, I couldn't exercise on the elliptic anymore, because even the smallest of efforts would exhaust me completely.

By 1 pm I lost 15.1 lbs (6.8 kg) in total, but I refused to give up "just" because I had no energy left.

I drank down another caffeine pill with 1 dcl of water. I knew caffeine speeds up the release of energy from your body fat reserves, and this should give me a temporary energy boost.

And it worked. However, caffeine only got me through another 200 calories (2400 in total), before I was out of energy again.

I still had three hours left, so I pulled the last ace out of my sleeve. I ate about 100 grams of dried dates, because I knew that those 300 calories worth of date-sugar will rush into my blood stream really quickly. And yes, because of those dates, it only took a couple of minutes before I was back on the elliptic (exercising like nothing happened).

Those dates took me through another 400 calories (2800 in total), but I still had had some time left.

I used every mind trick I ever learned to get through those last 200 calories. And in that exhausted state, that final half an hour felt like eternity. I had to lie down on the floor three times, just to regain enough strength to get back on the machine.

By 6 pm, I burned off 3000 calories, and completed my weight loss experiment 19.5 lbs (8.8 kg) lighter.

When your body loses a ton of water, you have to start drinking slowly. I knew this, but I still went overboard with my drinking (I didn't even realize how thirsty I was before I actually started drinking), so my stomach did hurt for a while.

I also couldn't start drinking "pure" water, but I had to add electrolytes (just a fancy word for minerals like sodium, calcium...) to it. So I added an isotonic powder to the water, to slowly restore the balance of minerals and water in my body.

How much weight did I regain? Well, after I dealt with my thirst, I faced the strongest onset of hunger I felt in years.

So I did eat a little more than usual (to make up for the last 24 hours), but it still took the next two days, before my cravings returned to normal. Those two days were also enough for almost all of my weight to come back.

There really is just one reason why I put myself through this dangerous weight loss experience.

I wanted to personally demonstrate just how fake the promises of "overnight" weight loss results can be. Now, I did lose more weight in 24 hours, than some people can lose in a month.

But the fact that I regained ALL of it within two days, should tell you that I actually lost little to no body fat.

So hopefully, because of what I did, a few less people will be scammed into dangerous, overnight "quick-fixes".

This is literally the only "understandable" reason I can think of why anyone would even begin to ask themselves how to lose the most weight in one day:

You absolutely must drop 5 or 10 pounds (or more) in just one day, because something really important depends on it.

And I'm not talking about ridiculous goals like looking better on the beach tomorrow. I'm talking stuff like a professional boxer or an mma fighter having to "make weight".

If you're in that sort of trouble, then you'll probably go through with some of the things I did (if you are, then at least be smart about it and stop as soon as you've hit your target weight).

But like I said, just because I went through with this experiment, I can't in good conscience recommend ANYONE to try and repeat the stuff that I did.

(So do whatever you want, just remember, you didn't hear it from me.)

1. Kim D, Mun JB, Kim EY, Moon J. Paradoxical heart failure precipitated by profound dehydration: intraventricular dynamic obstruction and significant mitral regurgitation in a volume-depleted heart. Yonsei Med J 2013;54(4):1058-61.

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Apr 8

how to lose weight safely? | Yahoo Answers

That might be a lot to lose, but you have to change your eating habits.

Foods such as popcorn and yogurt both get your digestive system working faster, and you can get packets of popcorn with only 100 calories and no butter at the store. Light yogurt has between 60-100 calories and that works great.

Drink green tea, it's personally not my favorite, but it really gets your metabolism speeding up which burns fat.

Drink a lot of COLD WATER, if it's cold your body burns calories trying to warm it up. If you drink water 15 minutes before a meal, you will for more full and eat less.

Lettuce and celery both have few calories, and they help your digestive system. If you eat salad, just add lowfat dressing. A big salad would make you feel full, a big bowl with lowfat dressing probably only has 100-200 calories.

Eat 5-6 small meals a day. If you want to cut out calories, eat only 1200 a day if you're a girl and 1500 if you're a guy.

1 pound = 3,500 calories.

Start working out, cardio is the best, it burns fat fast and makes you sweat out water weight. You should work out between 30-90 minutes, but no longer because then you'll feel exhausted and lazy, and plus it's just not good for you.

I recommend you split your exercising into increments, because if you worked out for 90 minutes straight your metabolism is only sped up for a few hours, but if you worked out in 3 segments of 30 minutes, then your metabolism will be sped up for 7-9 hours rather than just three.

The more muscle you build, the more calories you burn just laying around the house, watching TV, etc.

Good luck, I hope I helped.

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how to lose weight safely? | Yahoo Answers


Apr 8

How to Lose Weight While Pregnant (The Safe & Healthy Way)

Congratulations on your pregnancy! It is a blessing to be expecting and supporting a brand new life, whether its your first or your fourth.

Pregnancy naturally results in weight gain as your body adjusts to sustain the child growing inside of you.

However, if you are overweight, you may wonder how much weight you should lose, or IF you should plan to gain any lose at all.

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There are many different opinions directed at pregnant women. And a plus-sized pregnancy only compounds the confusion, especially when it comes to weight gain.

As a mom of five children and a Certified Prenatal Trainer, I would never tell a pregnant woman to focus on weight loss.

I believe our bodies are smart. If our body was ready to get pregnant, we must do our part to give themour body and our unborn childwhat it needs to achieve a healthy, full-term pregnancy.

However, entering pregnancy in an overweight condition does bring with it increased risks.

Your job is to be aware of these risks and know what the best things to do are in order to have the healthiest pregnancy possible. Every day, overweight women give birth to healthy children.

Lets look at how you can plan to do the same!

It is never safe to restrict calories during pregnancy. In fact, calorie restriction is another risk factor for obesity later on in your childs life.

Studies have shown that dieting in pregnancy changes your unborn child at the cellular level. If you want to give your baby a chance at a healthy life, be aware that their health begins when they are growing in your belly. Dont cut your calories.

Under a doctors or registered dietitians supervision, eat a healthy diet full of whole foods and fibre.

Your doctor will likely suggest weight-loss guidelines take it with a grain of salt. If your doctor suggests weight loss in a plus-sized pregnancy, I would advise you to find a new doctor who will work with you to make your pregnancy healthy and happy.

Before you begin any kind of exercise during pregnancy, it is always important to check with your doctor or midwife.

Know your body. If you have any medical conditions that are not under control, exercise may increase the chance of worsening your own or your unborn childs health. Know what you can and cant do.

If your primary care provider gives you the green light, find an experienced Prenatal Fitness Trainer. You can safely begin a light to moderate exercise program that can include walking or swimming.

You can also add a light resistance training program at the beginning of your second trimester. Find out what exercises you can do to reduce your pregnancy discomforts and prepare your body for birth.

It is dangerous to exercise at a high intensity during pregnancy. An elevated heart rate or gasping for breath puts your fetus at risk. A lack of oxygen and blood is dangerous for your unborn child and can result in a miscarriage or preterm birth.

When you exercise, monitor your exertion throughout your session. The simplest way to do this is by using the talk test. If you can talk in full sentences, you are probably working safely within your limits.

As Ive already said, you can be overweight and have a healthy pregnancy.

Know your risks. Make a healthy pregnancy plan with your doctor that includes moderate exercise, a sensible diet of mostly whole foods, and perform specific exercises to ease pregnancy discomforts and prepare your body for labor.

You should also consider taking childbirth classes and hiring a birth coach, both of which will give you valuable information and help.

Above all, have confidence in your body. Enjoy your pregnancy and take this opportunity to establish lifelong healthy habits that will benefit you and your unborn child, from pregnancy until forever.

The U.S. Centres for Disease Control and Prevention have stated that an overweight, pregnant woman has nearly the same risks as someone who has uncontrolled high blood pressure, diabetes, a regular smoker or drinker.

Before you panic, it is important again to note that overweight women give birth to healthy babies every day.

If you are already pregnant, the best thing you can do is talk with your doctor or midwife to assess your risks and make a plan for the healthiest pregnancy you can.

A lot of women begin to take better care of themselves during pregnancy, no matter what their initial weight is. We have another human being growing in us and they are dependent on our body.

Pregnancy is a great time to make permanent lifestyle changes that lead to a healthier life for you and your child.

It is important to speak with your doctor about your personal risks and then do what you can to have a healthy pregnancy and labor.

If you enter pregnancy as an overweight woman, your doctor will assess your risks. If he or she feels that your risks are significant, you will likely have more frequent prenatal visits to monitor you and your babys health.

Be prepared that you may have frequent testing for gestational diabetes and other conditions for both you and your unborn baby.

Angela Bergmann, BA, PTS, PFS, RKC, CFC, Mom of 5

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How to Lose Weight While Pregnant (The Safe & Healthy Way)


Apr 8

Obesity in Cats & How to Put a Cat on a Diet | petMD | petMD

Ever wonder what to do about your overweight cat? Overweight and actually obese cats outnumber cats of normal weight and are being seen more and more commonly by veterinarians for various disorders. In fact, obesity in cats can predispose the cat to diabetes, hepatic lipidosis and arthritis.

However, putting a cat on a diet or weight loss plan needs to be approached very carefully. Here we will try and assist you with your overweight cats so that your kitty won't have to be encumbered by obesity.

A 2011 study by APOP (Association for Pet Obesity Prevention) found that over 50 percent of cats were either obese or overweight. So what is happening that predisposes our domestic felines to a life of sedentary obesity?

The answer is multifactorial but to simplify, just remember this: any individual mammal (dog, cat, horse, human, etc.) will gain body weight if it consumes more calories than it burns as fuel for energy. Thats pretty simple, but true.

In nature, food acquisition has never been a sure thing for any creature -- not for canines, felines or humans. So food acquisition has always been accompanied by physical exertion to capture (or cultivate) and consume the food.

It is only in recent times that the unnatural situation of food excess, readily acquired and consumed with little accompanying physical exertion, has become a way of life. We humans have figured how not to have to do all that work of capturing and cultivating to build up stores of food.

Through agricultural expertise we have learned how to grow food and raise livestock and to have those food sources readily available and in abundance just in case we get hungry! We learned how to refrigerate, dry, preserve and store foods in large quantities that assured us we would not have to endure long and unsuccessful hunting forays nor suffer through famines.

We have also created the very same food acquisition assurances for our domestic dogs and cats. They, as we, no longer have to hunt to survive. Indeed, we no longer even have to live outdoors.

Its interesting that our pets have mirrored our own tendency to have trouble with weight control. The major difference, though, is that we humans have complete control over what our pets eat and how much they eat. Unless your cat is sneaking into the fridge and making ham and cheese sandwiches late at night when no one is around, the only way they get to eat is when YOU place the cat food in front of them.

Every veterinarian has repeatedly heard a serious-minded cat (or dog) owner state "I know you think shes overweight, Doctor, but it isnt from the food! She hardly eats a thing."

Well, is the pet overweight from high calorie air? Maybe its the water or from laying on that couch all the time. Thats it! The couch is making the kitty fat, not the food.

Seriously, far too many pet owners truly believe that food intake has nothing at all to do with their pets weight and no amount of counseling will convince them otherwise. If that describes your position, read no further because the rest of this article is all about how to feed the proper food and in the correct quantity so that the cat will lose weight safely or maintain an optimum weight. There will be nothing in this article about the effect of high calorie air, water or comfortable furniture on the cats weight problem.

Any cat that is overweight should have a physical exam performed, exact weight measured and blood and urine tests run. It is vital that normal thyroid hormone levels are present and that the cat has no physical or metabolic dysfunction.

If the cat is physically normal -- other than the abnormal body weight from fat deposition -- then a gradual and careful weight loss program can be instituted.

First, lets look at what the causes of obesity are and what we can do to correct OUR mistakes

The term for domesticated farm animals that are raised for work, wool, milk, and other products and uses. May include pigs, cows, horses, and poultry.

Anything that produces an action or reaction

A hormone created by the pancreas that helps to regulate the flow of glucose

A gland that aids in both digestive and insulin functions

A substance that causes chemical change to another

A medical condition in which the joints become inflamed and causes a great deal of pain.

The whole system involved in digestion from mouth to anus

The amount of matter in a certain type of feed without the moisture

Term used to refer to a certain enzyme that the pancreas creates to help in the digestion of certain starches.

Referring to the liver

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Apr 8

How to Lose Weight Quickly and Safely – Women Today

Spring has sprung! And with it, whispers of getting that beach-bod ready for summer. Whether you are aiming for a summer trim down, or seeking a more permanent weight loss, it is important to do so safely. Safe weight loss includes a reasonable diet, properly prescribed exercise, and smart supplementation. It also ties in nicely with smart weight loss, which includes balanced macronutrients, individualized exercise prescription, and behavioral changes/discipline. I will touch on both as we move along.

**Note: the advice given in this article is recommended for healthy adults. If you have any sort of health condition (including high blood pressure and diabetes) please consult your doctor and/or a dietician before making changes to your diet and exercise**

One of the worst habit changes you can make for weight loss is to stop eating. Most people are overweight not because they eat too much, but because they eat too little and/or too much of the wrong foods. Lets start with some basics of metabolism:

Metabolism is the sum of all of the chemical reactions that happen in your body. Some reactions breakdown substances, like digestion breaking down your food into energy; others use substances to build or repair, like muscle repair after a workout, or skin closing over a scratch. When you exercise, more of the breakdown reactions occur; and when you rest, more of the build/repair reactions occur. Anything that is not used for activity is stored either as glycogen (a derivative of sugar) in the liver and muscles, or as fat beneath the skin and around the organs.

Why is this important?

This is a VERY DELICATE balance. If you are considering cutting calories for weight loss, the safe way is cutting 400 from what you normally eat everyday, and not going below 1600 calories per day.

Smart Weight Loss: Diet

Use your diet to train your metabolism to break down fat more readily! Eat your recommended calorie intake (try this calculator, and pay attention to the maintain column http://www.calculator.net/calorie-calculator.html.), with a 40% carbs-30% healthy fats-30% protein macronutrient distribution (I suggest using an app to track, like Livestrong MyPlate or MyFitnessPal).

Do this for about a month and track your bodys changes. Combined with exercise, you are sure to see decreases in sluggishness, and greater weight loss benefit.

As far as choosing which foods you eat, I always suggest that clients use a 40-30-30 macronutrient distribution (40% carbohydrates, 30% healthy fats, 30% protein). This blog post has a pretty decent list of foods under each category if you require more guidance on what foods fall under different macronutrients. I use the 40-30-30 to span the day, and I know some people like to do it per meal; either works just fine. Balanced nutrition will help with all of your bodys major functions; the more efficient you are, the more effective you will be at burning calories. Depending on your activity level, your body may or may not be able to readily take advantage of the energy sources available. There is a simple way to use your diet to rebalance your metabolism (see Smart Weight Loss: Diet box to the left).

Dietary changes will have a huge impact on your weight loss. Remember, food is not an enemy, it is a fuel source for activity, and an agent in recovery. Use it to your advantage!

Lets look at the other half of the equations above: calories out. In order to lose weight, you have to get moving! Choose your style based on your goals and your preferences. Believe it or not, cardio is not the only way to lose weightanything that gets your heartrate up and triggers the appropriate energy pathways works! Lets take another look at the metabolics:

We just went over how your body can get energy by breaking down three macronutrients: carbohydrates, fats, and protein.

Heres the thing: if you have been sedentary for a long period of time, chances are, your metabolism running on whatever foods you primarily eat and the energy types required for spurts of activity (i.e. carbs). Basically, you will not be primed for fat burning (see Smart Weight Loss: Exercise box to the right). If you want to lose a lot of weight, the type of caloric burn is almost irrelevant: any activity will show results. Safety-wise, if you are cleared by your doctor for moderate to intense exercise, get your heart rate up to 75-85% of your max heart rate to see increased caloric burn. At the beginning stages of weight loss, getting high caloric burn is important before getting specifically fat burn.

Smart Weight Loss: Exercise

Use your cardio to train your metabolism to break down fat more readily! For weight loss, it is important to ensure that all energy systems in your body are working when they should be. Vary your cardio by doing low, moderate, and high intensity interval days. This training technique will allow you to both burn a high number of calories and reorient your metabolism. Reorienting your metabolism will enable you to burn more calories during exercise, and more fat calories at rest.

Another safety note, ease into your training. If you have been sedentary, it does not make sense to suddenly hit the gym every day for high intensity workouts. Starting off too intense can lead to overtraining or injury, keeping you out of the gym for an extended period of time. If you are more active, do not give up your rest day(s)! the same concerns around overtraining and injury apply. As always, ensure with your doctor that it is safe for you to exercise, and use all equipment properly and safely.

There are a lot of supplements out there that tout aiding in weight loss, and a lot of supplements that most gym-regulars use. Which ones are right for weight loss? I am a whole-foods kind of person, meaning that I try to get all of my nutrients from whole foods rather than powders or goos. However, it is difficult for me to get enough protein throughout the day, so I usually consume a protein shake after my workouts. That being said, for the average joe, it is more than likely not worth going out and getting a bunch of powdered supplements. Most of them are focus on performance and muscle growth. If you want to lose weight, eat at least 30 minutes before you work out and at least 30 minutes after.

Aside from a protein supplement being handy on the go, super-starches are great pre- or post- workout mixes, especially if you are cutting calories and feel hungry often. UCAN is an example of a powdered super-starch supplement that breaks down slowly over time, giving you lasting energy for your workout and/or curbing hunger afterward. Be sure to read all instructions and consult a doctor or dietician if you have any health concerns regarding a product.

The ultimate question. And the inevitable answer: it depends. Age, sex, level of activity, comorbidities, genetics, diet, medications, stress all play a role in how your body processes energy and changes shape. If your BMI is over 30, it is safe to lose 2 lbs per week. If it is lower than 30, it is safe to lose 1 lb per week. This is not a rule for how your body will work, but it is a jumping off point to make realistic goals for yourself. The Smart Weigh Loss boxes are smart because they work on your metabolism to you can be more efficient all the time, not just when you are exercising.

The components of smart weight loss: balanced macronutrients, individualized exercise programs, and discipline are integral in lasting weight loss. I have covered the first two briefly, and the discipline component is the one that will make your weight loss occur quickly. I would like to separate discipline from its association with punishment. Being healthy is not a punishment. Exercising may be strenuous, but not a punishment. Eating should be a positive experience, not a punishment or a reward. The discipline involved in your weight loss is more akin to integrity and accountability. Set your goals, make your plan, work your plan. And if (when) something happens that interrupts your plan, you honor your commitment to your goals, and then continue to work your plan. Reaching your goals is a journey and keeping them in sight will make it all worth it.

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How to Lose Weight Quickly and Safely - Women Today


Mar 9

How to lose weight safely – Food and nutrition | NHS inform

Losing weight safely and at a realistic pace is the best way to reach your healthy weight and to maintain that weight in the long term.

To make sure you lose weight safely, always speak to your GP before starting a new diet or fitness regime.

One pound of fat contains 3,500 calories so cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week. While it might not seem like much, if you ate an extra 100 calories per day, by the end of the year you could gain 11lbs. Small changes make a huge difference in the long term.

Setting small and realistic goals will help you lose weight safely and will make you more likely to maintain your weight loss.

Eat three regular, balanced meals a day and try to have meals at planned times. Only include snacks if you're physically hungry.

More abouteating a healthy balanced diet

Substitute high-calorie food for healthier alternatives if you're trying to lose weight:

Looking for healthy snack inspiration?

Losing weight is about eating a healthy and balanced diet, but a big part of being successful in your weight loss attempts is learning how to control your portion sizes.

Portion sizes vary depending on a number of factors - such as age, gender and activity levels - but as a rough guide, the following table outlines the portion sizes of some common foods:

Food item

Portion size

Pasta and rice

2 to 3 tablespoons

Bread

1 medium slice

Cooked meat

Size of a deck of cards

Milk

200ml

Hard cheese

Size of a matchbox

Beans or pulses

4 tablespoons

Picking a smaller plate can help to reduce your portion sizes and in turn, the number of calories consumed.

More aboutportion control.

Eating in front of the TV can influence our food choices but can also contribute to us eating more than we need. Concentrating on the TV instead of the meal or snack you're eating can lead to mindless eating where we eat more than we need and will be less likely to notice feeling full.

More about mindful eating (will add appropriate link).

Planning ahead is important to help ensure you have the right foods to hand, at the right times. You should:

Avoid buying larger pack sizes and in-store promotions that are often foods high in fat, salt or sugar - such as crisps and fizzy drinks - this can lead to overeating and weight gain.

Keeping active helps to burn the calories you consume. If you eat a healthy balanced diet with fewer calories and increase the amount of activity you do each day, you'll lose weight.

It's recommended that adults should try to be active every day and should complete at least 150 minutes of moderate aerobic exercise per week - this could include cycling or walking at a fast pace. Alternatively, you could complete 75 minutes of vigorous aerobic exercise, which could include running or a game of football. You could split this up into easily manageable 30-minute workouts over 5 days of the week.

It's also important to include strength exercises that work all of the major muscles (chest, shoulders, arms, back, abdomen, hips, legs) into your workouts.

More aboutkeeping active

Alcohol contains a lot of calories. Drinking too much can damage your health and lead to weight gain.

As a guide:

If you want to lose weight, cut down on the amount of alcohol you drink or avoid altogether.

You should limit the amount you drink to no more than 14 units spread evenly throughout the week.

Tips for cutting down on alcohol

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How to lose weight safely - Food and nutrition | NHS inform


Feb 27

How Can I Lose Weight Safely? (for Teens) – KidsHealth

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Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian, who can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss, then you can follow a few of the simple suggestions listed below to get started.

Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't changed their habits in a healthy way that they can stick with.

The best weight-management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support. The goal is to make diet or lifestyle changes that will benefit the whole family. Teens who have the support of their families tend to have better results.

Watch your drinks. It's amazing how many calories are in the sodas, juices, and other drinks that you take in every day. Simply cutting out a can of soda or one sports drinkcan save you 150 calories or more each day. Drink water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Choosing nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. For example, give up regular soda or reduce the size of the portions you eat. When you have that down, you can make other changes, like introducing healthier foods and exercise into your life.

Stop eating when you're full. Pay attention as you eat and stop when you're comfortably full. Eating more slowly can help because it takes about 20 minutes for your brain to get the message that you are full. Sometimes taking a break before going for seconds can keep you from eating another serving.

Try not to eat when you feel upset or bored find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when and what they are feeling. When you have to write it down, you might think twice before eating cookies. Reviewing the diary later can also help them identify the emotions they have when they overeat.

Schedule regular meals and snacks. You can better manage your hunger when you have a predictable meal schedule. Skipping meals may lead to overeating at the next meal. Adding 1 or 2 healthy snacks to your three squares can help curb hunger.

5 a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight they'll help you feel full and keep your heart and the rest of your body healthy. Other suggestions for eating well:

Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight we all need a variety of foods to get the nutrients we need to stay healthy. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.

Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream. Making all treats forbidden is sure to make you want them even more. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don't need to cut calories as much as you need to get off your behind. Don't get stuck thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to dancing until you find ones you like.

Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block after schooland building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. And weights are not the only way to go: Try resistance bands, pilates, or push-ups to get strong. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.

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How Can I Lose Weight Safely? (for Teens) - KidsHealth


Jan 23

How to Lose Weight Without Starving (or going crazy!)

Starving yourself in the hopes of budging the scale and shifting a few pounds might seem like a good idea, but theres a catch. The more you starve yourself, the more stubborn your fat stores actually become!

The reason for this can be traced back to our ancient ancestors, who, living without the convenience of drive-thrus, often didnt know when they would eat again. As a result, the human body evolved to hang on to fat reserves to prevent our energy stores running too low and boost survival. Its all self-preservation, really.

The bad news is this evolutionary safety-switch is still in effect, which means a different approach for effective weight loss is in order. The main problem with starving yourself is not that you wont lose weight, you will, its the fact its not sustainable (or healthy).

The good news is that the answer to this weight loss conundrum is simple eating foods and following strategies that ignite your metabolism and leave you feeling full and satisfied. You CAN lose weight safely, and effectively without staging a standoff on calories or eating a single rice cake, just follow this simple advice.

Theres a reason its called breakfast. While youve been sleeping, your bodys been fasting without food for 8 hours, your energy reserves are running on fumes and your fat-burning metabolism has slowed to a crawl. Now is the best time to kick-start your body into fat-burning mode.

Before we reveal the breakfast-table winners, heres what to avoid: donuts, bagels, danish, muffins, waffles and buttered toast (white). Loaded with simple (refined) carbohydrates, these foods send blood sugar levels soaring before shortly crashing leaving you unfulfilled, irritable and ravenous.

Instead, keep your blood-sugar levels stable with foods like eggs on toast, a fruit salad topped with low-fat (Greek) yogurt, muesli or a bowl of oatmeal with assorted fruits and honey. Lack of time in the morning isnt an excuse either. Heres a set of no-mess, no-fuss options when youre in a rush:

When it comes to noshing on the right foods for weight loss, to separate the winners from the losers stick to the GI scale (glycemic index). High-GI foods are broken down quickly by the body and deliver a short, sharp burst of energy.

Low-GI foods take longer to break down, keeping you feeling fuller for longer. Trade in your white bread, rice, pasta and rice-based crackers for Low-GI whole grain/wheat alternatives. Same goes for potatoes; swap white for sweet just dont eat too much! Alternatively, going low-carb is a sure-fire way to lose weight fast, just go slow to minimize cravings.

If you feel too restricted on your new eating plan, youre not going to enjoy it, which is why its occasionally good to indulge (sensibly) in your favorite foods. Have the belief that losing weight means cutting out your favorite foods forever and you might fall of your new plan completely. The most important thing is have fun, so have that slice of pizza just not the whole thing!

Back away slowly from the soda and no one gets hurt. Loaded with sugar & empty calories, downing just one of these diet-destroying drinks can easily ruin an otherwise healthy day. This is no exaggeration, either. Just take a look at the image to the right. If thats not enough to get you to re-think how you drink, consider the fact that sugar is the leading culprit for unwanted fat gain and can lead to diseases, including diabetes and heart disease scary stuff!

Having a water bottle on hand at home or at work will give you something to sip on and keep your mind off the vending machine. Add in things like fresh lemon/lime juice and mint for extra flavor. Remember, thirst is often interpreted as hunger so stay hydrated; youll feel fuller without any sense of sacrifice. The same principle goes for alcohol although the odd glass of wine or low-calorie beer wont hurt.

In addition to 3 healthy, nutrient-dense meals you should have every day, youll also want to have an assortment of healthy snacks on standby when youre feeling peckish. Pastries and cookies dont make the grade here.

You want snacks that contain protein, complex carbohydrates and healthy fats. Nosh on healthy grab-and-go options like low-fat yogurts, fresh/dried fruit, a handful of mixed nuts, avocados, small tins of tuna/salmon or a couple of whole-grain crackers with cucumber and turkey slices. Youll feel full, have energy to burn and control your hunger, making it easier to eat healthy when meal time rolls around.

OK, we know its not technically a food rule, but its important to realize howgetting active can allow you to eat and enjoy more while still losing weight. A great way to understand weight loss is to think of your body as a bank.

Here your deposits represent food (energy in) and your withdrawals represent exercise (energy out). Weight loss begins as soon as you start expending more calories than you deposit, so the more you move, the more you lose! As a bonus, more exercise means a faster metabolic rate which means you enjoy the foods you love more often guilt free! Heres the best ways to get moving:

PUMP IT UP: Your muscles are your bodys natural fat burners so your goal should be to use and engage them as much as possible. Do this by performing large multi-muscle moves such as chest presses, dips, squats & lunges. Pump classes are great too & offer the same benefits with a cardio boost.

BREAK A SWEAT: Swimming, skipping, jogging, aerobics, cycling are all great ways to set your heart racing and burn fat. To max your results & save time, crank up the intensity dial and decrease your total exercise time. The result: Youll burn more calories both during and after your workout.

Remember, everyday youre presented with hidden opportunities burn a few extra calories. Taking the stairs instead of the elevator and parking away from work are all great ways to get moving and each contribute to your body-bank withdrawals. Be creative, think what you can do!

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How to Lose Weight Without Starving (or going crazy!)



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