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Aug 1

5 expert recommendations for getting into shape –

Getting healthy and in shape is one of the greatest gifts you can give yourself.

Not only will you look good, but your whole body will be healthier and happier as well.

Although there's conflicting advice about how to get into shape, here are five recommendations from doctors, scientists and medical professionals that can get you on track to being in the best shape of your life.

Exercise is great for you, and once you find an activity you like, your overall health and fitness will benefit.

Exercise strengthens the entire human machine the heart, the brain, the blood vessels, the bones, the muscles. The most important thing you can do for your long-term health is lead an active life, according to Dr. Timothy Church, director of Pennington Biomedical Research Center in Baton Rouge, Louisiana.

You may not believe it, but exercising shouldnt feel like a chore. If you like the exercise you do, youll end up getting into better shape.

With all of the choices and options out there, you can find one that fits your schedule, budget and ability to commit, as long as you stay open-minded.

If you want to tone your muscles, yoga has been popular for thousands of years because of its physical and mental benefits.

Cycling, hiking, swimming and sports can all be done outside, and that is great if you love sunshine and the fresh air motivates you to move.

In general, pay attention to what exercise makes you feel great and then commit to increasing the amount of time and the intensity level you do it.

You may have heard the quote that weight loss is 80 percent about diet and 20 percent exercise.

This statement, while a generalization, is based on scientific findings. Medical professionals and researchers have used systematic analysis of subjects in weight-loss programs to determine that exercise alone is not enough to achieve significant weight loss.

A long-standing consistent observation is that regular exercise by itself is prescribed in small to moderate amounts resulting in modest weight loss or in some cases weight gain, according to a 2013 study.

Scientists have observed that peoples bodies become more efficient at doing specific exercises over time and require less calories for the same activities.

At the same time, exercising stimulates your bodys appetite, so many people who exercise often may burn calories, but they eat more calories and counteract the overall fat burning.

This doesnt mean that you shouldnt exercise; it means that you should focus a lot of your energy making sure you are fueling your body with healthy meals at specific times.

The foods you eat are the building blocks of your body, so it's no wonder that the wholesomeness of your food and eating schedule are critical for getting into shape and looking great.

Of course, its not always easy to identify healthy foods or know exactly what you should be eating, but some simple rules can help you.

Many nutritionist support the general rule to get as much of your nutrition as possible from totally unprocessed foods like fresh vegetables, fruits, eggs and low-fat protein like chicken. Eating processed foods, like doughnuts, packaged chips or frozen dinners, should be done very seldom.

In addition to the types of foods you choose, learning to be mindful of your hunger level and controlling it with strategic eating can prevent your self-control from failing because you're famished.

When youre looking to get into shape, monitor your hunger level and eat frequent healthy snacks. This will keep you on the right track and stop cupcakes or cookies from being irresistible.

Everyone has those spots that never seem to shrink, no matter how great our diets and exercise regimens are.

In fact, as people age, scientists have proven that hormones encourage weight gain in specific parts of individuals' bodies. It's difficult to reverse the process, even with a healthy lifestyle.

After you've remodeled your diet and exercise routine, for help with those last trouble spots, consult the professionals at Alpine Plastic Surgery.

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5 expert recommendations for getting into shape -

Jul 31

Anytime Gal: Are diet foods key to long-term weight loss? – Jacksonville Daily Progress

QUESTION: My friend stocks her cupboards with low-calorie versions of everything and seems to be losing weight. Are diet foods really the key to long-term weight management?

ANSWER: Diet foods can certainly help, but they have to be used in moderation, just like anything else. When theyre used as a crutch, achieving your weight loss goals can be much more difficult. Look what happened in the 1980s and 90s when low-fat diets were all the rage. People consumed fat-free cookies, low-fat muffins and reduced-fat chips in an effort to lose weight, and the nations waistline continued to bulge. Fat intake dropped slightly (still a higher amount than healthy standards), but carbohydrate intake skyrocketed, resulting in an increase in total calories for many folks. Bottom lineeven supposed health foods can make weight loss difficult if you simply eat too much of the packaged foods and not enough produce, beans, and other real foods.

Andrea Ivins is the club manager and Zumba Instructor at Anytime Fitness in Palestine, TX. To submit a question for future articles, please contact the author at or

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Anytime Gal: Are diet foods key to long-term weight loss? - Jacksonville Daily Progress

Jul 31

Ask the Anytime Gal: Are diet foods ket to long-term weight management? – Palestine Herald Press

My friend stocks her cupboards with low-calorie versions of everything and seems to be losing weight. Are diet foods really the key to long-term weight management?

Diet foods can certainly help, but they have to be used in moderation, just like anything else. When they're used as a crutch, achieving your weight-loss goals can be much more difficult.

Look what happened in the 1980s and '90s, when low-fat diets were all the rage. People consumed fat-free cookies, low-fat muffins and reduced-fat chips in an effort to lose weight, and the nation's waistline continued to bulge.

Fat intake dropped slightly (still a higher amount than healthy standards), but carbohydrate intake skyrocketed, resulting in an increase in total calories for many folks.

Bottom line even supposed "health" foods can make weight loss difficult, if you simply eat too much of the packaged foods and not enough produce, beans and other "real" foods.

About the author: Andrea Ivins is the club manager and Zumba instructor at Anytime Fitness in Palestine. To submit a question for future articles, contact the author at or

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Ask the Anytime Gal: Are diet foods ket to long-term weight management? - Palestine Herald Press

Jul 31

Long-term losses of Montana’s fire season amount to much more … – Billings Gazette

In Sand Springs, the fires may be dying, but the trouble is far from over.

What was, until earlier last week, the nation's largest wildfire is now under control. As ranchers receive donations of hay and other supplies from around the country, they're surveying the land, seeing how and if the livestock survived.

They may have to sell livestock because there's no more usable grazing land and the price of hay has skyrocketed. But that's just this year the immediate effects of the fire.

The Lodgepole Complex fires didn't just wipe out this year, they wiped out years to come. Many ranchers will likely have to sell off cattle to survive losing years of carefully honed genetics. Other ranchers will have to wait until 2019 to see new calves reach market age and who knows how they'll make it until then. And for new, young ranchers, the fires may have wiped out their budding businesses before they even got on their feet.

It's not just about acres of grazing land or head of cattle. It's also the less obvious losses like fencing nearly 1,400 miles of which has been charred beyond use. The cost of replacing the fencing alone is estimated at $15 million, not to mention the cattle those fences will keep penned in.

Garfield County rancher Brett Dailey talks about the effects of the drought and the Lodgepole Complex fire Thursday.

Brett Dailey, leaning against his tractor and peering down toward the highway as he awaited a delivery of hay Thursday, noted his relative luck. His Weeding Ranch west of Jordan had been spared by the blaze, although he lost a smaller pasture in the heart of the burn area where he typically grazes his yearling cattle.

Charred trees stand on blackened earth along Old Stage Road in Garfield County Thursdayafter the Lodgepole Complex fire burned through the area.

The main thing is if those people can find a place to take those cattle, Dailey said. Some of them have worked for generations on those genetics, and to take them to the market now, theyre losing a lifetime of work.

Trucks of donated hay are coming from as far away as West Virginia, said Anne Miller, a spokeswoman for the firefighting team,but it may not be enough to get ranchers through the rest of the season. The cost of feeding cattle during the drought could be staggering compared to a typical year, with the average price of hay in the region hovering around $180 per ton, compared with a more normal range of $100 to $120 per ton.

Charred trees stand on blackened earth along Old Stage Road in Garfield County Thursday, after the Lodgepole Complex fire burned through the area.

Jay Bodner, the natural resources director for the Montana Stockgrowers Association, has spent much of the week fielding phone calls from worried ranchers affected by the fires. Respiratory damage from heat and smoke inhalation often gives way to infection, he said, and hooves burned by the grass fires may slough off during the next three weeks.

Cows and calves likely suffered weight loss if they were displaced by the fires, especially those that got lost and spent days wandering without food or water. If cow-calf pairs were separated too long, Bodner added, the young will become weaned too early and will weigh far less than they would have otherwise.

Theyre going to be coming in much earlier than (the ranchers) had forecast, he said. The phase right now, theyre trying to gather cows and just do an initial assessment.

Charred trees stand on blackened earth along Old Stage Road in Garfield County Thursday after the Lodgepole Complex fire burned through the area.

But in the long term, he said the combined financial setbacks from livestock loss, selling cattle early and replacing fences and other infrastructure destroyed by the fires will be overwhelming for many ranchers. Some pregnant cows will likely have to be sold off to make ends meet, meaning stock growers will have to buy them back next year to re-start the process of impregnating and raising calves for the 2019 season.

Each one of those could be a year, two or three years, to recover from something like that, he said.

The federal government offers several forms of assistance to ranchers affected by the combined severe drought and wildfires that have wracked the region, but funding is limited, and some of it wont be available until next year.

And unlike farmers, ranchers lack access to the crop insurance programs that help to defray the lack of income during a catastrophic drought or weather event.

Amy Webbink, the acting executive director for the federal Farm Service Agency office in Bozeman, said Wednesday that ranchers will be eligible for several cost-sharing and disaster assistance programs. That includes the Emergency Conservation Program, which helps cover the costs of fences destroyed by the fires. Currently, ranchers can apply for the assistance, but those grants wont be awarded until the agencys national office begins its review of applications.

Were just going to be doing everything we can to try to get assistance to those producers as quickly as we can, Webbink said.

Charred fence posts lay on the ground Thursday after the Lodgepole Complex fire burned through Garfield County on.

Webbink said she didnt have details on how much money would be available to replace fences, but Garfield County FSA director Walt Bales said that more than 1,400 miles of livestock fencing was destroyed by the fires. Noting that the fires burned so hot that even the steel fence posts are too brittle to reuse, he estimated the total cost at around $15 million.

Other emergency assistance programs will offer federal dollars to help cover a portion of the range land and livestock losses due to drought and wildfires, but Webbink said some of those grants wont be distributed until next spring at the earliest.

People gather at the Sand Springs store along U.S. Highway 200 as a thunderstorm brings rain to the Lodgepole Complex fire area Thursday.

As the morning thunderstorms tapered off Thursday, the smell of wet ashes and sagebrush hung heavy in the air near Sand Springs. Firefighting crews, their work on the nations largest wildfire coming to a close, were beginning to filter out of the sprawling fire camp as they prepared to be deployed elsewhere in the following week.

The Sand Springs Store along U.S. Highway 200 is surrounded by campers and vehicles as the incident management team is set up for the Lodgepole Complex fire Thursday.

But for locals, an uncertain future still lies ahead.

Eric Miller, the local agent for the Montana State University Extension, said the vast majority of acreage burned by the Lodgepole fires comprised grazing lands. On average, he said 80 to 100 percent of those lands have experienced a complete loss of grass.

That means that their grazing for this season is basically completed, without a lot of rain and regrowth, Miller said.

The fire information board for the Lodgepole Complex at the Sand Springs store along U.S. Highway 200 on Thursday.

Dailey knows that many of the more established ranchers in the region will find ways to weather the setbacks from a historically difficult year for the Montana cattle industry. What worries him more, he said, are the younger ranchers who may not have the resources to bounce back.

Theyve just barely got cattle out there, theyre just getting started, then they get the drought, then the fire comes through, he said. Thats who I really feel for, those young kids that worked so hard and just need a little break.

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Long-term losses of Montana's fire season amount to much more ... - Billings Gazette

Jul 31

Changing your perspective about weight loss may change the … – Washington Post

Ive accepted that many people dont want to meet with a dietitian. Its assumed that were going to suggest eating bland, healthy, nutritious food, and avoiding all the tasty treats. Quite frankly, sometimes a version of that is true, causing a vicious cycle to occur. Clients are annoyed that they must give up the fun foods, and every follow-up appointment is a discussion about how they feel deprived and cant imagine another day without their drinks, sweets and fries.

This pattern leads to stress. People judge food as good and bad, are overwhelmed about food choices, feel frustrated that they cant eat treats and sweets, and feel guilty when they eat something theyre not supposed to. Everything about food, nutrition and health becomes stressful and unpleasant.

Its a tricky situation because dietitians truly dont want people to excessively eat sweets, fried foods and other goodies or drink too much alcohol or sweetened beverages. We want to support individuals in creating long-term behavior change and enjoying the experience. Typically, if people think theyre on a diet, it rarely sticks for the long term.

To achieve the goal of nutrition, behavior change requires a shift in perspective.

Psychologist Kelly McGonigals TED talk, How to make stress your friend, sheds light on how ones perception of stress can be a game changer in creating sustainable behavior change.

She highlights a study in which researchers took close to 30,000 names from the 1998 National Health Interview Survey and looked at how they answered questions related to their stress levels, their perception of stress, and whether they try to reduce their stress. The researchers then used public health records to compare that information with mortality data through 2006. One finding was that neither amount of stress nor perception of stress alone was associated with a higher risk of death. But both of those factors together reporting a lot of stress and believing stress has a large effect on health did increase that risk.

Another study she describes is one in which participants were put in stressful situations and monitored on their physical response. One group was taught in advance to look at stress as positive. For example, they learned that an adrenaline rush helps them perform better. That group experienced fewer negative physical response symptoms. Their perception of stress decreased their internal stress response.

How can this support you in creating new nutrition habits?

Here are some common stressful and unpleasant thoughts one can have while starting a healthy eating plan:

I hate being so restricted. How am I going to survive without my favorite food?

Im not going to be able to have a social life! How am I going to fit in during social situations? What am I going to eat at that party?

I hate this. Why do I have to struggle like this? Why does this have to be so difficult?

This is terrible. I hate vegetables, eating healthy and eating like this. This is never going to work.

Im hungry, Im tired, I cant keep a thought. Eating like this feels uncomfortable.

What if you looked at the experience differently? What if you embraced the difficulty of changing your lifestyle and had pleasant thoughts about the new healthy body you could have? What if the stress of it all didnt have to feel so difficult? Its stressful, but that may not be a bad thing.

Some examples to strategize this new perspective:

Set a pleasant tone. Youre sitting down for lunch and its a meal in line with your new healthy lifestyle. The plate is full of vegetables, healthy fats, protein and fiber, and you say to yourself, This is going to make me feel energized, lean and healthy!

Enjoy some treats. When people start eating healthy, they often go all out and eliminate all their favorite foods, leading to deprivation and stress. Enjoy a treat from time to time. Keep it in appropriate proportion and enjoy once or twice a week.

Remember to take a breath. When youre walking into a social situation and arent sure how to eat, stop for just a moment and take a breath. Take a few breaths if you need to. Find people you enjoy spending time with so you can laugh and have a good conversation. Make the best decisions you can and enjoy the night.

Create tools for success. Often when people go on diets, they undereat and get so hungry they feel physically and emotionally stressed. Caloric deprivation isnt necessary. Load up on vegetables, healthy fats, fiber-rich starches, proteins, fiber. Have food prepped and planned so youre always prepared. Stay consistent with your meal timing to keep you full and satisfied through the day.

Eating better can be quite pleasant. Learning how to view the process to your advantage not only supports you in reaching your goals, but makes the experience so much more enjoyable. McGonigal says, When you choose to view your stress response as helpful, you create the biology of courage. Consider eating healthier as a brave act.

Berman is a registered dietitian, a personal trainer and owner of Jae Berman Nutrition.

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Changing your perspective about weight loss may change the ... - Washington Post

Jul 31

7 steps to help maintain weight loss for life –




As a registered dietitian, many of my appointments with patients begin with harrowing tales of weight-loss programs from the past. Patients discuss details about why one worked over another and how much weight was lost in each.

Unfortunately, the majority of these attempts all end on the same note: gaining all, or more, of the weight back. Thousands of references are available to consumers on how to lose weight. However, very few sources identify, perhaps, the most important piece of the puzzle how to keep the weight off. Here are some tips to help you manage the weight you worked so hard to lose.

What it's really like to lose 100 pounds Play Video - 1:01

What it's really like to lose 100 pounds Play Video - 1:01

Imagine picking up two 10-pound weights and taking a 1-mile walk. It would be challenging to accomplish. Your body would have to work harder to compensate for the extra weight. Now drop the weights. Take the same walk. That exercise should be much easier. Your body is now more efficient, and the calories youll burn will go down. Thats exactly what happens when you lose 20 pounds.

To keep the weight off, you need to challenge your body by decreasing calories even further in some cases (because your body is not working as hard to get you from point A to point B anymore) and stepping it up on the exercise front. In fact, a 2014 study that followed individuals who lost weight and tracked their maintenance success, found those who maintained the most weight loss reported high levels of physical activity as well as a diet that was consistently low in calories and fat.

The same study mentioned above also found individuals who successfully maintained their weight weighed themselves several times a week. A 2015 study found weighing in daily was equally effective, especially in men. The scale may be a good monitor of weight that may be creeping in.

Though if you find that you're obsessing over the number on the scale, you may want to weigh yourself just once a week.

Woman loses 200 pounds in 2 years Play Video - 0:54

Woman loses 200 pounds in 2 years Play Video - 0:54

There are various methods of weight loss and as many experts to help see you through it. One study, which followed patients for 56 weeks after successful weight loss, found individuals who engaged in group visits as well as telephonic coaching maintained more weight loss than those who had no intervention at all. The study concluded having a maintenance routine in commercial and clinical settings could set the stage for better success at keeping weight off.

The take away? After you lose the weight, find a coach or a dietitian who can keep track of your maintenance habits for at least two years (the time period that predicts even further long-term success).

One study showed if you focus on maintenance behaviors first youll be more successful in the end. The study found women who engaged in eight weeks of maintenance skills regained less weight than women who did not focus on these behaviors beforehand. In the group of women who focused on maintenance first, they learned about energy-balance principles including: controlling portions without feeling deprived or dissatisfied, the importance of being physically active, weighing in daily to monitor fluctuations in weight, learning how to make small and easy adjustments to lifestyle habits, and navigating inevitable disruptions with confidence.

Man loses 374 pounds in 3 years Play Video - 1:03

Man loses 374 pounds in 3 years Play Video - 1:03

Research out of Duke found when participants were offered cash rewards for weight loss and maintenance, they were more successful with their weight-loss programs. The bottom line? Engage in workplace weight-loss programs that provide a monetary benefit for weight loss or structure a program yourself.

For every 10 pounds of weight loss, you can set aside a reward that is meaningful to you. For every three months of maintenance, set even bigger rewards such as a trip or a new wardrobe. Additionally, including family members and friends who are willing to contribute to the weight-loss pot (tell them its an investment in your health) may increase motivation even further.

If youve ever lost weight, you know not everyone is happy to hear about your success. A 2017 study referred to negative behavior by others as you find weight-loss bliss as lean stigma. Researchers also found certain communication techniques could help in maintaining weight loss without compromising relationships. These included saving a cheat night for dinner out with friends, accepting unhealthy food options from friends but not eating them, or eating very small portions of unhealthy foods at family gatherings.

This is hard stuff. Dont throw in the towel if you gain back your weight. Using the "I'm a failure" approach may have you reverting back to bad habits, putting weight on and never getting back on track. Stay on the weight-loss wagon. Dont lose sight of the hard work youve already put in.

Kristin Kirkpatrick, MS, R.D., is the manager of wellness nutrition services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio, and the author of "Skinny Liver." Follow her on Twitter @KristinKirkpat. For more diet and fitness advice, sign up for our One Small Thing newsletter.

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7 steps to help maintain weight loss for life -

Jul 12

Gelesis Announces Last Patient Out in the Pivotal Gelesis100 … – Business Wire (press release)

BOSTON--(BUSINESS WIRE)--Gelesis, Inc., a biotechnology company developing a novel category of therapies to safely induce weight loss, improve glycemic control, and treat other chronic diseases related to the gastrointestinal (GI) pathway, is pleased to report today that the last patient has completed treatment in the pivotal GLOW (Gelesis Loss Of Weight) Study. The GLOW study was designed to assess the long-term efficacy and safety of lead product candidate Gelesis100 over a six-month period across a broad patient population. The company has also enrolled its first European patient in the ongoing LIGHT-UP study with its second product candidate, Gelesis200, for weight loss and glycemic control. The study will enroll individuals who are overweight or have obesity and also have prediabetes or metformin-treated type 2 diabetes at more than 30 sites across the United States, Canada, and Europe.

Were pleased to have reached these two milestones for Gelesis as we continue to progress our platform technology and expand our pipeline, said Hassan Heshmati MD, Chief Medical Officer of Gelesis. Were also continuing to establish a body of data around our platform technology, as we explore additional GI-related conditions such as nonalcoholic fatty liver disease (NAFLD), nonalcoholic steatohepatitis (NASH), and inflammatory bowel disease (IBD).

Further investigation of the Gelesis mechanism has led to an international collaboration with leading obesity and nutrition experts and new insights about how people with prediabetes respond to different types of diets, published in the American Journal of Clinical Nutrition. We are learning a remarkable amount about the potential positive impact on local inflammation and glycemic parameters through our unique hydrogel system that is at the forefront of mechanobiology, added Elaine Chiquette, Pharm.D., EVP Head of Science, Gelesis. This emerging field at the interface of biology and engineering focuses on how cells sense and respond to mechanical stimuli and is helping us to unlock insights into the gut-brain-inflammation axis.

About Gelesis100 and Gelesis200Gelesis100 is a pivotal-stage product candidate for weight loss and glycemic control, which has demonstrated statistically significant weight loss, reduced hunger, increased satiety and strong safety in previous clinical studies. Gelesis200 is a second product candidate that has been engineered for rapid hydration with significantly higher elasticity to enhance glycemic control and weight loss for patients who have pre-diabetes or type 2 diabetes. A proof-of-concept clinical study with Gelesis200 (LIGHT-UP) has been initiated for weight loss and glycemic control in people with prediabetes or type 2 diabetes. The results from this study are expected mid-2018.

Both Gelesis100 and Gelesis200 are orally administered capsules containing small hydrogel particles made by cross-linking two naturally occurring food ingredients to generate novel compositions that are expected to be safe and well tolerated. Gelesis product candidates are designed to employ multiple mechanisms of action that leverage mechanotransduction along the gastrointestinal (GI) tract to induce weight loss and improve glycemic control. The hydrogel particles swell and shrink in different parts of the GI system, mix homogeneously with food, travel through the GI tract, and once in the large intestines release most of the water, which is reabsorbed by the body. The small hydrogel particles are then safely eliminated by the body in the same manner as food.

To our knowledge, Gelesis novel hydrogels are the only super absorbents made from materials which are considered Generally Recognized As Safe (GRAS) by the U.S. Food and Drug Administration (FDA) and commonly used in foods. Gelesis also received positive confirmation from the FDA that GLOW is a nonsignificant risk (NSR) device study. Gelesis holds 11 families of patents, several of which have already been allowed or issued in major markets. Most recently, Gelesis received a Notice of Allowance from Japan Patent Office (JPO) on Patent No. 2014-514632 covering composition of matter for Gelesis100.

About GelesisGelesis is developing a novel hydrogel platform to treat obesity and other chronic diseases related to the gastrointestinal (GI) pathway. Gelesis proprietary approach acts mechanically in the GI system to potentially alter the course of chronic diseases safely and effectively. Gelesis is currently evaluating its lead product candidate, Gelesis100, in a pivotal trial for weight loss, which is expected to read out in Q3 2017. Additionally, Gelesis recently initiated a proof-of-concept study for its second candidate, Gelesis200, which is optimized for weight loss and glycemic control in patients with type 2 diabetes and pre-diabetes. New hydrogel compositions based on the Gelesis platform are also being explored in preclinical and pilot studies in other GI-related conditions such as nonalcoholic fatty liver disease (NAFLD), nonalcoholic steatohepatitis (NASH), and inflammatory bowel disease (IBD).

The Gelesis executive and advisory team includes some of the worlds leading experts in obesity research and clinical development, innovators in material science, and entrepreneurs. Gelesis was co-founded byPureTech Health (PRTC.L), an advanced, clinical-stage biopharmaceutical company (

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Gelesis Announces Last Patient Out in the Pivotal Gelesis100 ... - Business Wire (press release)

Jul 11

Dieting is dead: A better way to achieve your weight loss goals – Belfast Telegraph

Dieting is dead: A better way to achieve your weight loss goals

Since 2014, the UK diet industry has been estimated to be worth approximately 2 billion.

Since 2014, the UK diet industry has been estimated to be worth approximately 2 billion.

From workout DVD's to weight-loss supplements and dieting programmes, there is a huge expenditure on these products and services, all in the name of getting slim.

The list of popular dieting methods is substanstial. The Atkins diet, Cambridge diet, Dukan diet, South Beach diet, Weightwatchers, Slimming World ... the list goes on and on.

The problem with the majority of these 'diets' is that, in most cases, they do not produce lasting results, and worse, they actually set us up for long-term failure. Why? It's a question of sustainability.

We will undoubtedly lose weight following the Cambridge diet because of a drastically low calorie intake - calories are king when it comes to weight loss, so when we're following a diet that sets us at between 600-1500 calories, of course we will see a drop in bodyweight.

It's extreme, it's unpleasant, but it will absolutely produce results.

However, that doesn't make it a successful 'diet.' At least, not in the long run.

Subsisting on a sub-1000 calorie diet just isn't realistic.

Despite more recent research suggesting that those who see a higher initial rate of fat loss have a greater likelihood of keeping that weight off, it is largely dependent on how sustainable we choose to make that process.

Pushing for an initially high rate of loss which will eventually taper down into a lower rate of loss is very different to trying to push for losing weight at a consistently high level.

One process is sustainable, the other isn't. One is more associated with 'dieting', the other is not.

Studies have concluded that not only are those who undergo phasic, shorter term dieting are more likely to regain that weight, but are actually more prone to gaining back more weight than those who have never even dieted.

An endless cycle of yo-yo dieting, caused by unsustainable methods, which only serve to damage our metabolisms and leave us worse of than we started.

Dieting is not the where the answer to successful weight loss lies. The answer is in our lifestyle.

In adjusting our lifestyle, the need for phasic dieting to achieve our desired weight loss will no longer exist. It's in our habits, our routines, our positive day-to-day actions which we put in place to achieve the results we want over time, almost automatically.

If changing our lifestyle can allow us to achieve the results we want in six months and keep those results, isn't it a better solution than dieting hard to get there in half the time, but ending up caught in that yo-yo cycle of weight regain once our eating habits are no longer in line with that specific diet?

Practicing moderation rather than ditching whole foods or food groups, hitting the gym three or four days a week rather than six or seven, eating until our hunger is satisfied instead of purposefully starving ourselves - these are all aspects of lifestyle which set us up for long-term success.

Dieting demands perfection to be successful, whereas lifestyle is very much a case of good, not perfect. Success in lifestyle boils down to sustainability.

The idea of 'dieting' now holds less and less merit for helping us maintain long term weight loss, despite whatever short term results it may produce.

By adjusting our lifestyles, and by creating good, sustainable habits, we can absolutely achieve the results we want without the need to diet to get us there.

No more dieting. No more yo-yoing. It's time we let the idea of the diet die for good.

Belfast Telegraph Digital

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Dieting is dead: A better way to achieve your weight loss goals - Belfast Telegraph

Jul 11

The 3 steps that helped this mom lose more than half her body weight in 1 year –




One evening, Amber Anderson was scrolling through Facebook when she saw a video of herself at a church service. She started watching and suddenly felt shocked.

I looked massive, the stay-at-home mom from Baxley, Georgia, told TODAY. "I didnt realize how big I looked until I saw that video."

While Anderson, 29, has been overweight since she was in third grade, her weight wasnt overwhelming until she became pregnant. When she had her oldest son eight years ago, she gained about 70 pounds and never lost the weight. She gained more weight with her other two following pregnancies.

I did not care about myself as much as I should have. I was putting everybody before me, she said.

Though it wasn't just the video that spurred Anderson into action: She was in a dressing room at a clothing store when she discovered that at 5 foot 1 inches tall and 265 pounds, she was too big to squeeze into a size 24, the largest size pants available.

Seeing a video of herself at church and realizing she was overweight, motivated Amber Anderson to change her diet and start exercising.

The pants were too small, she said. I knew I had to do something for my kids sake.

So in January 2015, she signed up for a spin class and started researching how to eat healthy. She downloaded the app Lose It!, which helped her track her exercise, calories and water consumption. That's how Anderson learned how many calories she ate and helped her to swap highly caloric foods, such as a 900-calorie cheeseburger, for fruits, veggies, whole grains and lean protein.

At her heaviest weight, Amber Anderson couldn't squeeze into a size 24.

I just added (healthy foods) and took away more and more bad food, she said.

In the first month she lost 19 inches and about 20 pounds. Seeing the change in her body kept her motivated.

In a year she lost 140 pounds, more than the half of her weight. Today, she weighs 125 pounds. Even though she made an incredible transformation in such a short time, she sometimes faced challenges. But when things got tough, she got creative.

If I hit a plateau I would switch (it) up, she said. I would shock my body with eating and exercise; I did something different with both things.

Shes maintained her weight loss for more than a year and finds that keeping the weight off remains tough.

I have struggled more maintaining it. It is 10 times harder, she said.

In a year, Amber Anderson lost more than half her body weight. She needed to make a change so she could be healthy for her children.

Losing weight and maintaining the loss has allowed her to gain confidence and love who she is.

My personality was able to shine through, she said. I learned the value of self-worth. Here is her advice for anyone hoping to lose weight.

Before using the app, Anderson didnt know how much she was eating and how food and drinks affected her weight.

You need to learn about your body. You need to learn about yourself, she said.

The app allowed her to track what she ate and adjust it for when she started exercising more. And, this helps her maintain her loss.

Most people gain the weight over years, which means losing it takes time, too. Making sustainable changes involves a long-term commitment.

Take it slow, she said. It is a lifestyle change. It is not a diet. It is not a quick fix; it is the rest of your life.

After losing more than half her body weight, Amber Anderson feels more confident.

Getting on the spin bike for the first time felt really scary to Anderson. But she did it.

It was the hardest thing I had ever done in my life, she said.

Even after she became comfortable with exercise and healthy eating, she still struggled. Losing weight is physically and emotionally challenging.

I cried a lot. There were some nights I cried myself to sleep, Anderson said.

But crying, asking for support and praying gave her the strength to get back on the spin bike or skip junk food, which helped her reach her goals.

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

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The 3 steps that helped this mom lose more than half her body weight in 1 year -

Jul 11

Keeping the Weight Off: Your Diet After Bariatric Surgery – Medical News Bulletin

A study recently published in the American Journal of Clinical Nutrition set out to determine whether changes in diet after bariatric surgery could predict weight change 10 years post-procedure. Greater weight loss was achieved by patients who adapted soon after the surgery to a diet that consisted of both a lower caloric intake and reduced fat consumption.

Bariatric surgery refers to a variety of procedures, most commonly a sleeve gastrectomy or gastric bypass, performed to help those struggling with obesity to lose weight. Since bariatric surgery results in sustained weight loss and reduced risk of related diseases, it is widely viewed as the most effective treatment for morbid obesity. However, some patients rely solely on the surgery itself instead of making the necessary behavioural changes to lose their excess weight. In fact, approximately 20-30% of bariatric surgery patients do not achieve adequate weight loss, with some even experiencing a net weight gain. Not only that, researchers estimate that about 20-25% of weight lost after bariatric surgery can be regained within a 10-year period. Prior short-term studies have accordingly hinted at the important role of dietary adherence within the first post-surgical year in achieving and maintaining the required weight loss. However, a recent study published by the American Society for Nutrition aimed to conduct research over a much longer timespan10 years, to be exact.

The results presented in the paper were generated from participants recruited from the Swedish Obese Subjects (SOS) studya prospective, non-randomized, surgical intervention trial. Of the 6095 eligible patients for the SOS study, 2010 were in the surgical group and thus, included in the current study. Physical examinations and questionnaires were completed prior to surgery, as well as 6 months, 1, 2, 3, 4, 6, 8, and 10 years after surgery. The questionnaire included 49 questions to gauge patients habitual dietary intake over the previous 3 months.

From the recorded frequencies of food and drink consumption, daily caloric and nutrient intakes were calculated and compared to each patients unique basal metabolic ratean estimation of their bodys daily energy requirements at rest.

Following statistical analysis, the researchers observed a correlation between the self-reported reduction in energy intake six months post-bariatric surgery and greater weight loss over the 10-year period. In addition, the earlier adaptation to a macronutrient composition with a reduced relative proportion of energy from fat in favor of either carbohydrates or protein was associated with greater weight loss; between the two, however, favoring protein over carbohydrates proved to be more beneficial. The reasoning behind this may be that protein helps people feel full both longer and faster, thus leading to weight loss. One limitation of the study may stem from the self-reporting of the dietary intake data; it has been speculated that obese individuals and, in general, women are more prone to misreporting food consumption. However, the dietary questionnaire used in the SOS study was validated against laboratory measurements for energy and macronutrient consumption.

Bariatric surgery forces patients suffering from obesity to decrease the quantityand hopefully, increase the quality of the foods eaten. Thus, much of the change in dietary habits and weight post-procedure are due to the surgery itself. This study highlights the importance of complementing the surgery with conscious dietary habit changesmost prominently, daily caloric restrictionin order to ensure not only an adequate amount of weight loss, but its maintenance as well. As macronutrient ratios were also observed to have an effect on weight loss, the researchers generally recommend a low-fat diet for bariatric surgery patients. However, randomized interventional studies still need to be conducted in order to confirm the casual effect of dietary changes on long-term weight loss. In the meantime, patients should not rely on the procedure alone for weight loss, but instead adopt healthy behavioursnamely, a calorie-conscious, low-fat diet combined with physical exercisein order to maximize the effects of bariatric surgery.

Written By:Rebecca Yu

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Keeping the Weight Off: Your Diet After Bariatric Surgery - Medical News Bulletin

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