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Its a rainy day here on Long Island, and in about an hour, Ill be heading to a wedding with my girlfriend at a church right around the block. Wed discussed simply walking over there, but with the monsoon thats been coming down for the past hour (and with no hope that its going to stop before 3:00 according to the weather report), it looks like well be driving over there, instead;-)

After the wedding itself, well have an hour or two before we have to head out east for the reception. For those of you unfamiliar with Long Island here in New York, places like Montauk, the Hamptons and several wineries can be found further out towards the tip of the island. Since this is technically July 4th weekend and the rains supposed to die down shortly before wed have to head out, were going to give ourselves a 90 minutetwo hour buffer to insure we can get to the reception on time.

Which brings me to the point of todays email: Commitment. When two people get married, theyre not only committing to each other, but to their spouses family, friends, and the life theyd like to build together. Theres a binding legal document that must be signed prior to the nuptials, and it often entails the bride and groom moving in together (if they hadnt done so already). Any kids or pets that came before the marriage come along for the ride, as it is truly a complete immersion of two individuals lives.

This level of commitment is really quite reminiscent of the one you have to make if youre looking to make a permanent change

Lets face itLosing weight isnt a huge accomplishment anymore! With shows like The Biggest Loser on TV, and a bunch of fad diets and fitness programs that offer you insane results in a very short period of time, losing the extra weight isnt the big accomplishment these days. The big accomplishment is, rather, if you can KEEP THE WEIGHT OFF!

Sadly, we live in an instant gratification society. If youre accessing this right now, then, like it or not, you live in a world of abundance much of the global population doesnt have access to. There are countries that are literally 2030 years BEHIND us from a technological perspective, so email or internet to them is an insane luxury. For us, its a common component of our lives, and is a must

If you really wanted to, you could find a job working from home, have all of your groceries and food delivered to your front door with a few taps of your finger, and you can stream just about anything in the world with a relatively inexpensive internet subscription. We could be shut-ins if we really wanted to!

So when the notions of hard work and of truly adopting a healthy lifestyle to assist in achieving Permanent Weight Loss becomes the reality, many of us would rather revert back to gaining weight and being unhealthy, just to yo-yo and undo all the progress weve made not too far into the future. We really dont want this to take any significant amount of work.

And it doesnt have to take up much of your week! My programs help my clients lose weight FOR GOOD by making their health a priority for just four hours per week. Four out of the 168 hours we have each week is just 2.4% of it! This includes prepping healthy meals and snacks, as well as being fit!

The hardest part is the commitment, the determination and the dedication necessary to really see this thing through. Reaching your short-term weight loss goal isnt the hard part, no matter how much weight you have to lose! Its continuing to eat healthily and to exercise regularly for the REST OF YOUR LIFE! This will insure that you continue to thrive long after the weight has been lost:-)

So, whats it going to be? Are you going to keep yo-yoing, or are we going to nip this in the bud, and make a PERMANENT change?

pete@weightlossbypete.com

P.S. If youre READY to take that first step on your health and weight loss journey, then youre REALLY going to want to download my FREE report!

With 10 years of experience, SEVEN different fitness and nutrition certifications, and a sustained weight loss of 100 lbs., I think I know a thing or two about this Permanent Weight Loss thing;-)

This report will provide you with the five strategies I personally used to lose 100 lbs., and KEEP THEM OFF! These are the same five strategies I teach my Permanent Weight Loss clients, and are the basis to losing weight and getting healthy once and for all!

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What Marriage Has to Do with Permanent Weight Loss... - HuffPost

For many people,losing weightis a constant battle. Some try fad diets to jump-start the weight-loss process and drop pounds quickly. Mayo Clinic experts say fad diets arenot the best way to lose weight.

Raw food, detox, cabbage soup, the three-day flush. The list of fad diets is long. Mayo Clinic family medicine specialistDr. Summer Allensays many fad diets work by drastically slashing calories.

If anybodycalorierestricts themselves to 500 to 600 calories in a day, theyre going to lose weight.

But, she says severe calorie restrictions are not realistic long term.

I think, for a lot of people, restricting themselves from things in the long term, they end up craving it even more.

Dr. Allen says successful, sustainable weight loss is all about lifestyle changes. Fill your plate with fruits and veggies, whole grains and lean meats. And definitely get moving. Be more physically active.

Start small. So start with a day a week, as far as your activity level, and then work toward the five days or six days a week of activity.

Sure, fad diets may help jump-start your weight-loss goals, but, for long-term success, focus on healthy lifestyle changes.

Continue reading here:
The Problem With Fad Diets (Video) - South Florida Reporter

Obesity is at epidemic proportions in the United States and in other developed and developing countries. The prevalence of obesity is increasing not only in adults, but also in children and adolescents.We all know that obesity is a significant risk factor for various chronic illnesses, most importantly heart disease and diabetes, but also cancer and osteoarthritis, liver and kidney disease, sleep apnea, and depression. Clearly significant benefits could be expected from interventions to prevent or reduce obesity.

Studies have shown that significant improvements in disease risk could be attained with moderate weight loss (5% to 10%). Research has also shown that approximately 20% of overweight individuals are successful at long-term weight loss which is defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 year.

There is no single answer to weight loss. However, reports indicate that meal replacements can offer an effective option for losing weight in patients who are obese or overweight. A traditional lifestyle intervention using meal replacements can be especially effective for weight control and therefore reduction in risk of chronic disease in the physician's office setting.

Sign Up for E-News

The main finding in a study done by Ashley et al, Meal Replacements in Weight Intervention, was that the use of one or two meal replacements daily promoted significantly improved weight loss and maintenance compared with a traditional diet plan. This finding is particularly encouraging because the markers for disease risk were improved in many patients.Therefore the study concluded that incorporating a meal replacement strategy into a traditional weight management program can improve food choice behavior and nutrient adequacy, while following a reduced energy intake.

Meal replacements work on a concept called stimulus narrowing. Clinical studies show that when people are given very few food choices, or even no food choices, it is easier to decrease the amount of calories they consume each day. By taking away the selection and preparation of foods, and reducing the vast array of available foods, people lose weight. The benefits of this type of diet are in the reduced calories, complete nutrition, and perhaps most importantly, in the ability to stick with the diet.

But meal replacements alone may not be sufficient. They have to be combined with behavioral, dietary and exercise counseling. Therefore it is important to join a comprehensive meal replacement program which offers support groups where patients share their concerns and experiences with weight loss efforts. These groups can be very therapeutic for many patients. In addition, giving handouts and exercises for patients to complete at home helps patients learn about their own eating styles and behaviors and therefore helps them not only lose weight in the short term but also keep the weight off in the long term.

At K Primary Care & Medical Nutrition Center, our comprehensive meal replacement program combines meal replacements with group counseling, mindfulness meditation and cooking classes. Please call 908-206-4676 to learn more about our meal replacement weight loss and lifestyle management programs.

References:

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The Role of Meal Replacements in Weight Loss - Mountainside NJ ... - TAPinto.net

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Im not a fan of most quickie diet plans if long-term weight loss is what youre hoping to achieve. Following a strict diet is often a direct route to yo-yo dieting. However, there are certain long-term lifestyle changes you can make today that will help you reap weight-loss rewards by the end of the week.

The catechins in green tea have been shown to have a positive effect on both weight loss and weight maintenance. Not only that, but sipping throughout the day will also contribute to being properly hydrated, which is a well known factor to keeping your metabolism running at an optimum level.

As if you needed more reason to brew a cup, adding tea to your day can help contribute to developing a mindful morning routine. Youll be in a better mindset to stay on track towards your weight-loss goal, and take steps towards being your healthiest self. When adding in green tea, dont forget to ditch the soda (diet included).

Have you hit a weight-loss plateau even though you swear your workout routine is on point? To help drop your next couple of pounds, add stretching or foam rolling to your morning routine.

Rolling helps flush out your lymphatic system, congestion, inflammation and stimulate blood circulation. Self myofascial release with a foam roller post exercise has been shown to increase the range of movement in your joints. Most people ignore their lymphatic system, but it needs to function efficiently for the rest of your systems to work well (including your bodies ability to release excess fat stores). Incorporate 10-15 minutes a day to begin.

Current research shows this one to be pretty much a no-brainer when it comes to shedding unwanted weight. Processed sugar is directly linked to inflammation in the body, and inflammation is linked to all kinds of health issues. Any excess sugar consumed will eventually be stored as fat. Not only that, but if youre eating lots of sugar, theres a good chance its in conjunction with unhealthy fats (hello frosted donut).

Do a sugar cleanse. Cut out refined carbohydrates and obvious sugars (bye bye afternoon M&Ms and gummy worms), but also try to cut out any added natural sugars (think coconut sugar, honey and agave).

Studies show that eating protein for breakfast may help increase your satiety (how satisfied you feel) throughout the whole day, and may even prevent you from reaching for those late-night sweet snacks. But, dont stop at breakfast, get protein in at every meal.

Fat also contributes to your satiety, and can even help you burn fat. While I dont recommend going all out (control is key) be sure to get fat in consistently throughout the day (about 30 percent of your calories should come from fat). Eggs are a great way to start your day with a dose of protein and fat.

Or, start meal prepping in the first place! Dedicate an hour or two to prepping lots of roasted veggies on Sunday to eat throughout the week, or create something different than your same spinach salad you normally pack to bring to work every day (that you were already sick of two months ago).

Packed lunches of Greek yogurt marinated chicken over my favorite slim slaw are calling your name. Pack snacks, too. Prepping, chopping and slicing all of your veggies before the work week starts will have you crushing afternoon snack time.

For more advice from Keri Glassman, follow her on Instagram. And sign up for our One Small Thing newsletter.

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5 ways to lose weight fast - Today.com

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When she was only 14, Mele Osai visited her doctor and received some surprising news she was insulin resistant. While she had been overweight for half of her life, she didn't realize it could impact her health at such a young age.

I didnt fully understand what insulin resistance was but I knew it could lead to diabetes, which made me scared for my future, Osai told TODAY, via email. When someone has insulin resistance, it means their muscles, fat and liver cells do not respond properly to insulin. They can't absorb glucose from the bloodstream and the body needs more insulin to help the glucose enter cells. This eventually can lead to type 2 diabetes and prediabetes.

At her heaviest, Osai weighed 297 pounds at 5 feet 7 inches tall. She loved eating and often grabbed junk food at the store. But her doctors wake-up call prompted a change. She started by cutting out sugary drinks, including flavored milks, milkshakes and the two liters of soda she consumed every day. Instead, she started drinking more water.

While cutting sugary beverages helped her shed pounds, she struggled with portion control. Shed regularly eat two or three sandwiches for a meal. She knew she needed to eat smaller meals to lose weight and she also cut processed foods, such as chips and candy. But she didnt just take away she added nutritious foods like fruits, vegetables, whole grains and lean protein.

I made sure to have balanced meals, she said. I've learned how to nourish my body and take care of it.

When she first started her weight-loss journey, the Sydney, Australia teen was too young to join a gym so she improvised. She lifted with old weights in her backyard and used an exercise bike at home. And, she walked as much as possible, a habit she still maintains. Shes since joined a gym where she is now focused on building muscle.

When Mele Osai was just 14 she learned she was insulin resistant. That inspired her to lose 143 pounds.

I lift weights at a gym and try and walk daily to stay fit, she said.

After committing to her goals, she started to see a change in how she felt.

I felt so much better physically and mentally, she said. My clothes were fitting better, my fitness levels improved and I saw other benefits, such as clearer skin and enhanced energy, which all made me want to keep going.

Making these changes led to huge results. In two years, Osai lost 143 pounds and now weighs 154 pounds and reversed her insulin resistance.

I am the healthiest I have ever been in my life, the now 16-year-old said. I am happy with where I am now.

In two years, Mele Osai lost 143 pounds and is the happiest and healthiest she's ever been.

Here are a few of her tips for those hoping to shed weight.

Hitting a plateau feels awful, but thats when people need to be kind to themselves, Osai said.

My biggest advice is to love yourself and not beat yourself up when things get tough, she said. Those times you feel like giving up, you have to realize how far you've come and the dark periods will pass.

The scale isn't always the best way to gauge progress. It's discouraging when you don't see the numbers on the scale move," she said. "It's good to take note of other changes. Progress photos, body measurements, how your clothes fit and most importantly how you physically feel are all good ways of measuring your progress."

When Osai was focused on losing weight she chose exercise and healthy eating habits that made sense for her. And thats why she believes she succeeded.

You must find a way that is sustainable and that means finding a diet that suits you and your lifestyle, and finding an activity you enjoy, she said.

When Mele Osai started her weight-loss journey she was too young to join a gym. Now, she lifts weights at her local gym to build muscle.

Going to the gym for an hour a day or spending time meal planning can feel selfish. But by caring for your health first, you are better able to do other things.

Transforming your life through weight loss includes many setbacks. Osai said when she thought of weight loss as a change in her overall well being, she could truly commit to it.

There are no quick fixes to weight loss, she said. Your health should be a long-term concern.

For more inspirational stories, check out our My Weight-Loss Journey page.

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The 5 steps this teen took to lose 143 pounds in 2 years and transform her life - Today.com

I joined in a wave of the intermittent fasting trend about 10 years ago before I was a dietitian. Thats when most of the writings on the topic were in the form of blog posts and self-published PDF e-books. Today, a perusal of the Internet turns up several best-selling books extolling the benefits of intermittent fasting for weight loss and improvements in the metabolic risk factors that contribute to Type 2 diabetes and heart disease.

Then, and even now, the intermittent fasting hype was way ahead of the science. Most early research data came from animal studies, with human data coming from observations of participants of religious-based fasts or from small, short clinical studies. A systematic review published last year in the journal Nutrients looked at studies of at least six months that assigned adults with overweight or obese BMIs to either intermittent fasting or daily calorie restriction, and found no evidence that intermittent fasting was superior. The authors cited the need for longer, larger studies to assess sustainability and effects on weight maintenance.

So I was eager to read the results of a study published in the May issue of JAMA Internal Medicine that was longer and larger, enrolling 100 participants for a year six months of weight loss and six of weight maintenance. Researchers randomly assigned metabolically healthy adults ages 18 to 64 who had BMIs in the obese category to an alternate-day energy restriction group, a daily-calorie-restriction group or a control group whose members ate their usual diet.

Researchers found that the intermittent fasters had a harder time following their diets and were more likely to drop out than daily calorie restrictors. Weight loss and weight regain were similar between the dieting groups, as were changes to fat and lean tissue which is significant, because one intermittent fasting claim is that it leads to less muscle loss than traditional calorie-restrictive diets. Reduction of cardiovascular risk factors, including blood pressure, cholesterol and triglycerides, were also similar between the two dieting groups. The conclusion? Intermittent fasting was no better, and no worse, than a standard, calorie-restrictive diet.

Although no one study should be taken as a be-all, end-all answer, the results add substance to what previous research studies have overwhelmingly found.

The JAMA study used alternate-day energy restriction for the fasting group, whose members ate one meal containing 25 percent of their usual daily intake on fasting days and feasted on 125 percent of their usual daily intake on the other days, for an average 25 percent calorie reduction. The calorie-restriction group reduced calories by 25 percent each day, spread over three meals. Participants started out sedentary, and researchers asked them not to increase activity.

The takeaway? Intermittent fasting may actually be less sustainable in the long term for most people than daily caloric restriction, which itself is not sustainable, as the majority of people who lose weight on calorie-restrictive diets regain the weight, sometimes repeatedly, as with yo-yo dieting. The authors questioned whether there was a difference in perceived hunger or actual levels of appetite-related hormones between intermittent fasters and calorie restrictors. The answer is no, according to a small study published in April in the journal Clinical Nutrition. Researchers found that neither method has an advantage for weight loss or for lessening the bodys means of compensating for perceived starvation, which include slowing the metabolism and increasing levels of the hunger hormone ghrelin.

I tolerated the hunger that ebbed and flowed on fasting days and wasnt ravenous when it was time to eat, but not everyone has that experience. I stopped doing intermittent fasting when I went back to grad school to study nutrition because I had a hard time focusing on fasting days. My brain needed regular fuel! Today, I know that restrictive diets dont work, regardless of the form. Despite the hype, intermittent fasting isnt a magic bullet its plain old calorie restriction in a new outfit.

Dennett is a registered dietitian nutritionist and owner of Nutrition by Carrie.

Published: July 5, 2017 3:01 AM EDT | Updated: July 5, 2017 9:53 AM EDT

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Despite the hype, intermittent fasting isn't a magic weight-loss cure - Philly.com

Obesity is at epidemic proportions in the United States and in other developed and developing countries. The prevalence of obesity is increasing not only in adults, but also in children and adolescents.We all know that obesity is a significant risk factor for various chronic illnesses, most importantly heart disease and diabetes, but also cancer and osteoarthritis, liver and kidney disease, sleep apnea, and depression. Clearly significant benefits could be expected from interventions to prevent or reduce obesity.

Studies have shown that significant improvements in disease risk could be attained with moderate weight loss (5% to 10%). Research has also shown that approximately 20% of overweight individuals are successful at long-term weight loss which is defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 year.

There is no single answer to weight loss. However, reports indicate that meal replacements can offer an effective option for losing weight in patients who are obese or overweight. A traditional lifestyle intervention using meal replacements can be especially effective for weight control and therefore reduction in risk of chronic disease in the physician's office setting.

Sign Up for E-News

The main finding in a study done by Ashley et al, Meal Replacements in Weight Intervention, was that the use of one or two meal replacements daily promoted significantly improved weight loss and maintenance compared with a traditional diet plan. This finding is particularly encouraging because the markers for disease risk were improved in many patients.Therefore the study concluded that incorporating a meal replacement strategy into a traditional weight management program can improve food choice behavior and nutrient adequacy, while following a reduced energy intake.

Meal replacements work on a concept called stimulus narrowing. Clinical studies show that when people are given very few food choices, or even no food choices, it is easier to decrease the amount of calories they consume each day. By taking away the selection and preparation of foods, and reducing the vast array of available foods, people lose weight. The benefits of this type of diet are in the reduced calories, complete nutrition, and perhaps most importantly, in the ability to stick with the diet.

But meal replacements alone may not be sufficient. They have to be combined with behavioral, dietary and exercise counseling. Therefore it is important to join a comprehensive meal replacement program which offers support groups where patients share their concerns and experiences with weight loss efforts. These groups can be very therapeutic for many patients. In addition, giving handouts and exercises for patients to complete at home helps patients learn about their own eating styles and behaviors and therefore helps them not only lose weight in the short term but also keep the weight off in the long term.

At K Primary Care & Medical Nutrition Center, our comprehensive meal replacement program combines meal replacements with group counseling, mindfulness meditation and cooking classes. Please call 908-206-4676 to learn more about our meal replacement weight loss and lifestyle management programs.

References:

Read the original:
The Role of Meal Replacements in Weight Loss - Berkeley Heights ... - TAPinto.net

Tuesday, July 4, 2017 5:00 AM UTC

Jackson, MS, July 04, 2017 -- The Coffee Diet has been circulating around as a way to get slim. The premise, caffeine burns fat, suppresses appetite and speeds up the metabolism if an individual drinks several cups each day. According to the diet, one needs to drink hot, black coffee right after each meal, before bathing and just before exercising. The diuretic effects of coffee are a plus for the its supporters since diuretics reduce water retention and bloat. Caffeine is in fact used in many diet aids and weight loss stimulants, but Diet Doc warns that too much coffee consumption can have negative impacts on the body as well.

Too much caffeine can impede the absorption of iron in the bloodstream. For women especially, this can make one susceptible to anemia. Furthermore, caffeine can elevate the heart rate and result in instances of jitteriness, shaking, nervousness and anxiety. Restlessness and trouble sleeping are also common symptoms of caffeine overload. Lack of quality sleep actually inhibits weight loss, producing the opposite effect. Caffeine addiction is also a cause for concern since it can become easy to rely on it for energy. If one plans to be on the diet temporarily, caffeine withdrawal can result in headaches, fatigue, low-energy, sleep disturbances and irritability.

Aside from a cup of coffee for a morning jolt, or perhaps a cup before exercising, most researchers advise no more that 3-4 cups per day. Since proponents of the diet recommend that it be used in conjunction with a healthy diet and exercise anyway, Diet Doc suggests that your weight loss plan should focus on a balanced diet, not any one food or drink. Diet Doc helps patients lose weight with customized diet planning and support, rather than going the one-size-fits-all route, like the coffee diet. Each person has their own weight loss needs, and only certified doctors and nutritionists can gather individual data and come up with fast weight loss solutions that work accordingly.

Diet Doc patients are safely losing up to 20 pounds within just one month. New Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

Diet Doc Contact Information:

Providing care across the USA

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Diet Doc Examines the Drawbacks of the 'Coffee Diet' - EconoTimes

Nutritionists from the University of Maryland Medical System regularly provide a general information column to The Baltimore Sun's health blog. The latest post is from Shanti Lewis.

Can adding more butter and heavy cream to your diet improve your glucose control, help you lose weight, improve neurological function, reduce inflammation and enhance energy? Proponents of the ketogenic diet would advocate that this high-fat, low-carbohydrate, low-protein diet can.

While low carbohydrate diets have been trendy in recent years, the ketogenic diet is among the most restrictive of the low carbohydrate options. A study in the Annals of Internal Medicine found that a low carbohydrate diet was more effective for weight loss and lowers cardiovascular risk factors when compared to a traditional low fat diet in healthy adults (without evidence of heart disease or diabetes).

How does the ketogenic diet work?

The body tends to break down carbohydrates into glucose as it is the preferred method of obtaining energy. However, when carbohydrates are severely restricted, the liver converts fat into fatty acids and ketone bodies to be used as an alternative energy source in a process called ketosis.

What can you eat?

In order to promote the production of these fatty acids and ketone bodies in this diet, 80-90 percent of calories consumed must come from fat with the rest coming from a combination of protein and carbohydrates. Generally, carbohydrates are restricted to 5% of total calories; the Institute of Medicine recommends carbohydrate consumption be 45-60% of total calories. Most people who are compliant with a ketogenic diet must restrict all fruit and a lot of dairy products. Typical foods on a ketogenic diet include oils, butter, cream, nuts, non-starchy vegetables, high-fat meats, eggs, cheese and avocado.

Will I lose weight?

There is a good chance of weight loss for several reasons. First, the body will be using fat as its primary source of energy. Second, a high-fat diet is likely to increase your satiety and you will likely eat less. However, weight loss may not be sustainable in the long run as this diet is extremely restrictive and compliance is hard to achieve.

Is following the diet dangerous?

Most healthy adults can tolerate a moderate amount of ketosis but sticking to a strict ketogenic diet can lead to complications such as weakness, fatigue, bad breath and a strange body odor. Additionally, the diet is low in essential nutrients, such as vitamins and minerals that are often found in grains and dairy products. As a result, individuals who strictly adhere to this diet may need to take supplements and consider a multivitamin. The low fiber composition of the diet might also lead to gastrointestinal discomfort.

Making healthy and sustainable changes, along with practicing mindful eating may be more effective in improving health and losing weight in the long-term.

Read the original:
Breaking down the ketogenic diet - Baltimore Sun (blog)

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