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Jul 16

Jessica Simpson in Bathing Suit Shows Off 100 Pound Weight Loss Celebwell – Celebwell

Jessica Simpson is on vacation with her family, and she made sure to get some adorable photos for Instagram. In a recent post, Simpson and her family were seen doing different activities on the lake. They are seen riding jet skis, on a boat, and swimming. After having lost 100 pounds, Simpson looked great. She captioned the post, "Lake life." Read on to see 5 ways Jessica Simpson stays in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

Simpson revealed on The Real that she is extremely comfortable with herself now. She says that this happened after she got to know herself a lot better. "I think that if everybody gets to know themselves, they'll like themselves more instead of aspiring for perfection to look like somebody else."

Simpson has been a pop culture icon for so long. Notably, she went through a public divorce from Nick Lachey in the early 2000s. However, Simpson tells The Real that she has learned from her mistakes. "I learned from it. I learned from it that there's a lesson in everything and I was so young.

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One workout Simpson likes to do to stay in shape is yoga. She posted this photo of herself in a warrior pose on Instagram. "Starting the week with a warrior mindset aligned with the beauty of the sunset," she wrote. "Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate," says Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California, according to the American Osteopathic Association. "Yoga can be very effective in developing coping skills and reaching a more positive outlook on life."

Simpson tells The Real that she likes to set small goals for herself. "I call it determined patience. I believe in setting small goals for yourself, because in my life and how I've done it, there's easy ways to throw in the towel and just feel like it's impossible," she said. "So, the small goals for me are what helped me achieve the main goal."

For Simpson, staying in shape has to be a long term thing. Her trainer, Harley Pasternak, says he has Simpson doing things that will help her stay consistently healthy. "It had to be more than just getting back from her baby weight, but how do I keep whatever I am doing now forever," he tells E! News. That's why we are not a big fan of doing any extreme diet or radical forms of exercise."

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Jessica Simpson in Bathing Suit Shows Off 100 Pound Weight Loss Celebwell - Celebwell


Jul 16

Weekend top picks: Concerts, comics and comedy in Clarksville | ClarksvilleNow.com – Clarksville Now

By ClarksvilleNow.com July 14, 2022 9:40 am

CLARKSVILLE, TN (CLARKSVILLE NOW) Its a weekend for concerts and comics. Here are your weekend top picks.

Downtown @ Sundown: This weeks concert features Ace Party Band, free at Downtown Commons, 215 Legion St., on Friday, from 7-10 p.m. Chairs and blankets are welcome; however, pets, coolers, smoking/vaping or outside alcohol will not be allowed on site. Food trucks will be present.

Old Glory Distillings Saturday Night: Clarksville vocalist Lynne Halliburton takes the stage with her band Music for Mercy at Old Glory, 451 Alfred Thun Road, on Saturday, at 6 p.m. Tickets are $5.

Clarksville Anime, Comic Toy Con: Featuring comic books, toys, gaming and collectibles, this event is 10 a.m. to 5 p.m. Saturday and 10 a.m. to 4 p.m. Sunday at Quality Inn, 3095 Wilma Rudolph Blvd. Tickets are $10 per day.

The Star-Spangled Girl: Love and politics blend in a bubbling series of funny happenings in this Neil Simon play at the Roxy Regional Theatre, 100 Franklin St. Tickets are $30 (adults) and $15 (10 and under). Showing 8 p.m. Friday and Saturday, plus 2 p.m. Sunday.

For more events like this, visit ourSummer Guideor theClarksville Now events page.

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Weekend top picks: Concerts, comics and comedy in Clarksville | ClarksvilleNow.com - Clarksville Now


Jul 16

Montgomery County Trustee Kimberly Wiggins named Middle Tennessee Trustee of the Year | ClarksvilleNow.com – Clarksville Now

By Michelle Newell

Montgomery County Government

CLARKSVILLE, TN In May, Montgomery County Trustee Kimberly Wiggins was named Middle Tennessee Trustee of the Year at the Tennessee County Trustees Association (TCTA) Conference.

The 2022 TCTA Conference was held in Obion County, Tennessee, and hosted by TCTA President Marci Floyd, Weakley County Trustee. The TCTA is made up of all 95 counties in the state. This yearly event is five days long and includes business and committee meetings, continuing education sessions and more.

Annually, the Trustees in attendance select a Trustee of the Year for the West, Middle, and East Grand Divisions. Wiggins was selected by her Middle Tennessee Trustee peers as the Middle Tennessee Trustee of the Year. I cannot think of a more deserving honor for the admirable service Trustee Wiggins has provided to our local and statewide community so diligently since taking office. She is a leader and mentor who strives to continually serve well said Marci Floyd, TCTA President.

Currently, she currently serves as the Middle Tennessee Trustee Association (MTTA) President and TCTA Audit Committee Chairwoman.

Wiggins was elected Montgomery County Trustee in August 2018. This year, she has qualified as an unopposed Independent Candidate for re-election. The State Primary & County General Election will take place on August 4, 2022.

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Montgomery County Trustee Kimberly Wiggins named Middle Tennessee Trustee of the Year | ClarksvilleNow.com - Clarksville Now


Jul 16

Lymphedema: Risk factors, causes, and who it affects – Medical News Today

People who have had surgery to remove part of the lymphatic system are at risk of developing lymphedema, a buildup of fluid in soft bodily tissues. Other risk factors for lymphedema include inflammatory disorders, venous conditions, obesity, and immobility.

The lymphatic system is responsible for maintaining fluid levels in the bodily tissues and removing fluids that leak from blood vessels. It is also a critical part of the immune system. If lymph vessels become damaged or blocked, lymphedema can develop.

Lymphedema is the accumulation of protein-rich fluids in the tissues. It causes swelling, heaviness, tight or thickened skin, and repeated skin infections. It progresses over time, so prompt diagnosis and treatment are essential.

This article looks at lymphedema in more detail, including the risk factors and treatment options.

The risk factors for lymphedema vary depending on whether the condition is primary or secondary.

Primary lymphedema is genetic. It happens when there are faults in the genes responsible for the development of the lymphatic system, meaning that it cannot drain fluid as it should. The main risk factor for primary lymphedema is having close family members with the condition.

Secondary lymphedema is the result of another condition that affects the lymphatic system. The risk factors include:

Certain people are more likely than others to get lymphedema. These individuals include those with:

Additionally, people who have had cancer surgery that involves lymph node removal or received radiation therapy as part of cancer treatment are more likely to get lymphedema.

Although lymphedema can be a problem after surgery or radiation therapy for nearly any type of cancer, it is most common in:

One of the jobs of the lymphatic system is to transport fluid that contains waste material, or lymph, away from tissues and organs. Lymph consists of various substances, such as:

However, the lymphatic system is complex. It consists of many small vessels that branch out from the larger vessels and lymph nodes. The cause of lymphedema is abnormalities in these vessels.

If any part of the lymphatic system becomes blocked or damaged, lymph can build up in the tissues, causing swelling.

People with primary lymphedema may have the condition from birth, or it can appear later. Primary lymphedema is rare and affects just 1 in 100,000 individuals. Secondary lymphedema is more common, affecting about 1 in 1,000 people in the United States.

Lymphedema progresses over time, so early diagnosis and treatment are critical. Whenever possible, doctors should refer the person with lymphedema to a specialist.

The treatment for lymphedema may involve:

Doctors may also suggest surgical options, including:

People with mobility impairments may also benefit from speaking with occupational therapists or physical therapists who specialize in lymphedema for advice and support.

No, there is no cure for lymphedema. However, with early diagnosis and treatment, doctors can manage the condition and reduce its physical and emotional impact.

Lymphedema therapy and surgery can help lessen the symptoms. Following surgery, people often see a reduction in the circumference or volume of their limbs over several months. They may also see improvements in symptoms such as tightness and heaviness.

Lymphedema is a condition that causes swelling in the soft tissues. The main risk factor for primary lymphedema is a family history of the condition, as it is genetic. Secondary lymphedema has many risk factors, including some cancer treatments, injury, inflammatory diseases, and infections.

The condition occurs when there is a problem with the lymphatic vessels, which drain lymph from tissues. This leads to a buildup of fluid.

Treatment may include manual lymphatic drainage, which is a type of massage that moves lymph through the body. DLT, medications, exercise, and compression garments may also be part of a persons treatment plan.

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Lymphedema: Risk factors, causes, and who it affects - Medical News Today


Jul 16

My experience of restrictive avoidant eating and ADHD – Medical News Today

For as long as I can recall I have been quite averse to certain foods. I hated the consistency of tomatoes, the texture and smell of bananas, and the way yogurt was just smooth. I just put it down to disliking certain foods that was how my family saw it, too.

I would insist my sandwiches be made without butter because I didnt like the coating on my tongue after eating it. I loathed touching raw meat, particularly chicken, because the smell drove me up the wall, and the texture felt almost slimy.

Jelly, processed meats, and anything with multiple components, like trifle, made my skin crawl. It was sensory overload and I couldnt seem to process it. Some days I would get frustrated with myself because I would suddenly be overwhelmed even by foods I did enjoy, like avocado, eggs, or cheese.

I couldnt understand why it was such an uphill battle just to eat something. The sense of overwhelm was so severe that I would unconsciously avoid eating after experiencing a reaction to a particular food.

I was diagnosed with ADHD in my mid-20s, and up until that point had no idea I was neurodiverse. Suddenly everything made sense difficulties at school, being too talkative, struggling with focus and concentration, overthinking and anxiety, so many elements of my life made sense.

I had no idea just how severely ADHD had impacted my life, and how it affected my everyday experience. It was both a relief to finally have an answer for so many things I had experienced and incredibly frustrating and painful because I felt resentful about the difficulties I had faced.

I was upset because had I known sooner, I would likely have had better tools to deal with the disorder.

My therapist and I discussed my issues with sensory overload, which manifested in multiple ways sensitivity to lights, loud sounds, crowded spaces, and even textures of my clothes and blankets.

It dawned on me that my issues with textures, smells and consistencies in relation to food could absolutely be due to ADHD. I decided to consult the internet, and found out about avoidant restrictive food intake disorder (ARFID), an eating disorder associated with those with ADHD and autism.

The research indicated it was similar to anorexia but with a key difference people with ARFID have no interest in body weight, size, shape, or body image, which is commonly seen in people who deal with anorexia.

I had no idea that ADHD could play any kind of role in the issues I had faced with food all my life. I couldnt really understand it or find an abundance of resources for the lay person about the connection between ADHD and disordered eating.

Some research seems to indicate that sensory issues could be an important factor in ARFID. This is very much aligned with my experiences: I have no desire to lose weight, nor do I have any interest in my body image, but I tend to restrict my eating and lose weight anyway because of a severe reaction to food that causes major anxiety about eating.

I tend to worry and become anxious a long time before meals, when I go to new restaurants, or visit someone elses home for a meal.

I worry that the texture, scent, consistency or even appearance of a dish may unsettle me to the point of not eating for hours on end.

My therapist and I have discussed the issue at length and thankfully, as a neurodivergent woman herself, she truly understands and is able to speak and relate to me in a way that is comforting. Her recommendation to work with an occupational therapist to deal with the sensitivity has been helpful.

ARFID is exceptionally difficult to deal with because it completely shifts your life, and makes it difficult to socialize without being hyperfocused on the gaze of others. Generally speaking, people have no idea about ARFID so it can seem like someone is just being difficult or a picky eater, which is not the reality.

I wish I could just complete a meal without quitting because the smell was overwhelming it is just not that simple to navigate.

It is a part of ADHD that is incredibly hard to navigate, it is difficult to explain to people. It is not something we talk about often when we speak about ADHD.

It is so rare to hear about ARFID that the general public seems puzzled when I attempt to explain my eating habits and their link to ADHD.

It isnt seen as one of the main symptoms to look out for, and in my experience, it took multiple individuals commenting on my weight loss, and my own realization that I avoid multiple foods and often skip meals because I am overwhelmed by the sensory overload to become conscious of it.

After a significant battle with attempting to force myself to eat and just ending up overwhelmed and physically unwell, I decided to reach out to experts to discuss the experience I had been having.

My issues with eating and sensitivity around particular things seemed to be heightened when I was overwhelmed, in general. It seemed to exacerbate the symptoms.

One of the ways in which I have been able to manage my situation has been by consulting experts, prepping meals beforehand so I avoid feeling overwhelmed, and working with an occupational therapist to manage my sensory issues.

Neurodivergence is a complicated issue and one that is multifaceted. Our experiences would likely be easier, and our symptoms managed sooner if regarded holistically and not just as focus- and hyperactivity-related issues.

This would not make sensory issues go away entirely but it would provide the tools to better manage these sensitivities.

Assessing what situations I am fairly comfortable with and the things that distress me has allowed me to open up in a safe environment and slowly work on exposure therapy.

We need to have conversations about ADHD that are wide and varied. The condition isnt the same for everyone, and it would help many if we viewed it holistically and treated the multiple parts of this disorder.

Having conversations about ADHD and comorbidities like ARFID could be life-saving to some, it could provide answers, and even encourage others to seek professional help for their disordered eating before it causes long-term effects on the body.

In my view, we have a long way to go in having open conversations without the stigma about these kinds of symptoms that everyone shies away from. No one wants to talk about disordered eating, yet it is stigmatized despite the fact that it is not a rarity.

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My experience of restrictive avoidant eating and ADHD - Medical News Today


Jun 29

Long-Term Weight Loss Associated With Pharmacotherapy, Lifestyle Interventions – Consultant360

Individuals with overweight or obesity had an average weight loss of 10.6% over 3 to 5 years when managed with anti-obesity medications, according to a new study presented at ENDO 2022, the Endocrine Societys annual meeting.

To determine the connection between anti-obesity medications and weight loss management, the researchers performed a retrospective observational study of adults aged 18 to 75 years. For the study, 428 patients were observed and treated for obesity or overweight at a weight management center between April 2014 and April 2016.

A start and end date for the use of US Food and Drug Administrationapproved and off-label anti-obesity medication was determined through chart review. The total exposure to each medication was measured through the patients self-reports. The most common anti-obesity medications used were metformin (76.2%), phentermine (31.1%), topiramate (30.8%), bupropion (29.9%), and semaglutide (24.5%).

The researchers followed the patients for a mean 4.4 years. The median initial BMI was 34.3 kg/m2. The patients were organized into 4 weight categories: overweight (19%), class 1 obesity (35%), class 2 (25%), and class 3 (20%). The researchers defined weight regain as greater than 3% of the nadir weight when analyzing the data. Analysis showed that the median time to achieving nadir weight was 1.9 years with an average weight change of 10.6% (-10.9 kg) from the first visit.

This study demonstrates clinically significant long-term weight loss maintenance can be achieved with pharmacotherapy and lifestyle interventions, the researchers concluded.

Jessica Ganga

Reference:

Weintraub M, Andre C, DAngelo D, Tchang B, Aronne L, Shukla A. Long-term weight loss maintenance with obesity pharmacotherapy: a 5-year retrospective study. Paper presented at: ENDO 2022; June 11-14, 2022; Atlanta, GA. Accessed June 27, 2022. doi:10.1002/osp4.575

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Long-Term Weight Loss Associated With Pharmacotherapy, Lifestyle Interventions - Consultant360


Jun 29

The weight loss program that’s designed for long-term results – Better Homes and Gardens

Right now, more than 67 per cent of Australian adults are overweight or obese*, and if current trends continue, more than 18 million Australians will struggle with an unhealthy weight by the year 2030.

Theres no denying it is a chronic health issue in Australia, but its time we move away from the shame and blame that often comes with conversations about weight gain, weight control and weight loss.

Thats because up to 80 per cent of our weight is determined by our genes.

With biological factors playing such a large role in determining our metabolism and weight, sometimes simply changing our diets or increasing our levels of exercise just isnt enough to lose weight or keep it off.

Obesity is not simply a matter of someones lack of effort or self-control, but a biological issue influenced by our genetics.

Thats why Juniper has developed a comprehensive weight management program different to anything youve tried before.

Junipers Weight Reset Program is designed for long-term results. Think of it as a modern, medical reset for your metabolic health.

Through a combination of medical expertise, health coaches, medication and lifestyle changes, the mind and bodys approach to food is shifted. Medication approved for weight management is prescribed by doctors, addressing weight on a biological level.

Its an industry leading, evidence-based program, backed by medical doctors, dietitians, and endocrinologists. Plus, the focus isnt solely on losing weight, but on successfully keeping it off long-term.

Patients form sustainable habits that stick through a holistic approach to weight management that combines medication with health coaching.

The Weight Reset program is designed to help patients form sustainable habits that stick.

Juniper

A breakthrough daily medication made of a hormone that already exists in our gut is used to regulate appetite, manage cravings, and slow the metabolic system.

Over time, it safely lowers the bodys set point the weight your body naturally works to maintain on a biological level.

But its not just about medication: Junipers Weight Reset Program is a holistic and comprehensive approach. Along the way, patients receive ongoing health coaching from dieticians and medical experts and have access to a community of like-minded women for support.

Physical, mental, and biometric health is tracked in weekly check-ins with a medical doctor, with regular adjustments made to each and every program along the way.

The evidence-based program is backed by medical doctors, dietitians, and endocrinologists.

Juniper

Of course, every weight loss journey is different, and the program is designed to be tailored for your individual needs.

On average, through Junipers Weight Reset Program, 25 per cent of patients lose more than 10 per cent of their body weight after five months, with a 2020 study from the International Journal of Obesity finding that patients lost 12 per cent of their body weight in 52 weeks using the same class of medications, combined with behavioural changes.

The program is designed so that after 12 months, blood pressure, blood sugar and cholesterol levels are lowered. Plus, energy levels, sleep quality and overall confidence will be improved, and patients will have built strong habits to help them maintain a healthy lifestyle.

To learn more about Junipers Weight Reset Program and how you can regain control of your health, speak to an Aussie GP today at myjuniper.com.

Brought to you by Juniper.

* Australian Bureau of Statistics. National Health Survey: First Results, 2017-18. Canberra: ABS; 2018.

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The weight loss program that's designed for long-term results - Better Homes and Gardens


Jun 29

Try This Cardio Workout for Faster Weight Loss, Trainer Says Eat This Not That – Eat This, Not That

Many things in life require patience, and losing weight is one of them. A weight-loss journey also requires consistency, with a constant focus on the basics. What this means is eating less than you consume, performing lots of strength training, and getting in regular cardio workouts as well. That's why we've put together a super-effective cardio workout that's great for faster weight loss. Read on to jump on this regimenyou will not be disappointed. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Your cardio sessions should be challenging and include fitness choices you can do routinely over the week. When it comes to choosing the right equipment for cardio, I recommend the exercise bike. The benefits of working out on a stationary bike or cycling are plenty. They make your heart, muscles, and lungs stronger, in addition to enhancing the stream of oxygen and blood through the body. This could result in improved sleep, lower blood pressure, greater energy, less stress, enhanced memory, and even a mood boost.

Plus, according to Healthline, the stationary bike can be a key player in your weight loss journey. Depending on how much you weigh and how intense your bike workout is, you could torch over 600 calories every hour with this kind of regimen.

Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says

When toning down, a great plan is to blend in both steady-state and interval training, so that you benefit from the best of both worlds. When you're trying to lose fat at a fast pace, I recommend you place a strong emphasis on interval-style training for your conditioning work. My reasoning is simpleintervals burn more calories and fat than steady state. With interval training, make your workout challenging, but don't overdo it. It's important to not compromise your recovery. It's also crucial to make a plan you can maintain long-term, not just for a weight-loss period.

Related: The #1 Workout To Get Rid of a "Big Belly" for Good, Trainer Says

I have a cardio workout that will result in faster weight loss. Check out this interval-style routine you can do on a stationary bike that'll help you burn calories and body fat:6254a4d1642c605c54bf1cab17d50f1e

1. Work 30 seconds, rest 10 seconds2. Work 30 seconds, rest 10 seconds3. Work 15 seconds, rest 15 seconds4. Work 30 seconds, rest 30 seconds5. Work 20 seconds, rest 20 seconds6. Work 20 seconds, rest 10 seconds7. Work 10 seconds, rest 10 seconds8. Work 10 seconds, rest 40 seconds9. Work 15 seconds, rest 15 seconds10. Work 15 seconds, rest 45 seconds

For more mind and body news, be sure to check out Slim Down a Thick Waistline With This No-equipment Workout, Trainer Says and Lose Your Gut in Your 40s With 5 Easy Strength Exercises, Trainer Says.

Tim Liu, C.S.C.S.

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Try This Cardio Workout for Faster Weight Loss, Trainer Says Eat This Not That - Eat This, Not That


Jun 29

Yo-yo dieting can lead to long-term heart problems, raise risk of diabetes – Study Finds

WASHINGTON Yo-yo dieting increases the risk of heart disease and diabetes, warns new research.The study conducted in rats suggests that dramatic swings in calories consumed have long-term impacts on cardiovascular health and metabolism.

Scientists at Georgetown University say that their findings offer potential insights into the long-term impacts of weight-loss diets, as well as involuntary reductions in food intake caused by food insecurity.Most previous studies in humans and animals have focused on the short-term impacts of weight loss, but less is known about how cycles of weight loss and gain may affect long-term health.

For the new study, researchers divided 16 rats into two groups. One group received a normal amount of food throughout, while the other group experienced three cycles of a restricted diet: 60 percent of their normal daily food intake, followed by three weeks of a normal diet.At the end of the study period, the research team used ultrasound to assess the rats cardiac and renal functioning and blood tests to assess insulin sensitivity, a measure of how the body processes sugar.

We found that animals going through several cycles of weight loss and body weight recovery had reduced heart and kidney function at the end, says studyfirst author Dr. Aline de Souza, a postdoctoral fellow at the university, in a statement.They also had more insulin resistance, which can be a cause for diabetes.Even though the animals look to be healthy after recovery from the diet, their heart and metabolism are not healthy.

She says the findings also raise questions about public health in light of the COVID pandemic, such as whether people who had trouble accessing food as a result of lockdowns and economic impacts face increased risk of cardiovascular problems in the years ahead.

Our data supports the need for additional research in people to find out if individuals who do cycles of very restrictive diets to lose weight are at higher risk of developing heart problems later in life, says de Souza.We still need to do more studies in this field but the findings suggest the more restrictive the diet is, the worse the health outcomes may be.Weight loss diets need careful consideration of long-term health, especially if rapid weight loss is being contemplated as an option.

The researchers believe that changes in gene expression in response to caloric restriction could alter biological pathways that regulate blood pressure and insulin metabolism.

Dr de Souza presented the findings at the American Physiological Society annual meeting in Philadelphia.

South West News Service writer Stephen Beech contributed to this report.

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Yo-yo dieting can lead to long-term heart problems, raise risk of diabetes - Study Finds


Jun 29

Studies reveal the ‘small change approach’ is effective in weight gain prevention – The Globe and Mail

Overweight is defined as having a body mass index of 30 or greater; a BMI of 25 to 29.9 is considered overweight.Tibor Kolley/The Globe and Mail

Its estimated that adults gain, on average, one to two pounds a year. For some people, this gradual creep could lead to overweight or obesity.

Preventing weight gain is a fundamental objective of health authorities worldwide. Even modest annual weight gain in adults with overweight and obesity has been linked to an increased risk of chronic illness, including cardiovascular disease and cancer.

The good news: you dont have to make major changes to your diet to prevent incremental weight gain. Instead, studies have found that adopting a small change approach cutting 100 to 200 calories a day by eating less, exercising more or a combination of the two can do the trick.

The latest study to investigate the small change approach, published earlier this year in the Canadian Medical Association Journal, involved 320 sedentary adults, average age 52, living with overweight or obesity.

Obese is defined as having a body mass index (BMI) of 30 or greater; a BMI of 25 to 29.9 is considered overweight. BMI is calculated as your weight in kilograms divided by the square of your height in metres. (Use an online calculator to determine your BMI.)

For the trial, participants were assigned to a small change approach (SCA) or monitoring alone (MA) for two years. Those in the SCA group were counselled to cut 100 calories from their daily diet and increase daily steps by 2,000 (about 20 minutes).

People in the MA (control) group were asked to maintain their usual diet and physical activity.

Both groups had their weight monitored regularly over the two-year study. Participants had their weight measured once again one year after the trial ended.

I want to lose weight. Should I focus on diet or exercise?

Compared with monitoring only, the small change approach led to a weight loss of two pounds (versus one pound) over the first 15 months of the study. At the two-year mark and one year later, prevention of weight gain did not differ between the two groups; both groups did not gain weight.

The finding that the MA group did not gain weight over the study surprised the researchers. One reason may be that simply having weight monitored on a regular basis can lead to positive behavioural change. Its also possible that being in a study can cause people to do better.

When the researchers looked at overweight participants (versus participants with obesity), however, they found that weight gain was prevented in the SCA group while the MA group gained weight. These findings are consistent with those of a 2016 trial conducted in 599 young adults with overweight.

The latest study enrolled prominently white people and 77 per cent were female so the findings may not be transferable to other groups.

Making small tweaks to diet and exercise is easier to integrate into your everyday life and maintain long-term than bigger lifestyle changes required to lose weight.

A number of randomized controlled trials have found that large dietary changes are effective for short-term weight loss but, over time, weight regain is common.

A more reasonable and achievable goal, many experts contend, may be to focus on preventing weight gain.

According to Dr. Robert Ross, the lead study author and professor in the School of Kinesiology and Health Studies at Queens University, Kingston, Ont., preventing people moving from overweight to obesity is associated with health benefits regardless of your body weight.

For Canadians to adopt the small change approach, though, requires a change in expectations. If we can make subtle and sustainable changes eating a healthy diet, sitting less, moving more and appreciate that preventing weight gain is associated with health benefit, then weve made progress, says Dr. Ross.

To prevent weight from creeping up, aim to cut 100 to 200 calories daily through diet, exercise or both.

For example, eat one medium orange instead of drinking 12 ounces of orange juice to save 117 calories. Skip the cheese slice on your sandwich to drop 115 calories. Reduce your portion size of brown rice by one-half-cup to lose 128 calories.

Add one less tablespoon of cooking oil when sauting and save 120 calories. Try 2% milk instead of 10% cream in your coffee to cut 80 calories per one-quarter-cup.

Twenty minutes of brisk walking, 12 minutes of hiking, 10 minutes of moderate cycling and 8 minutes of swimming (breaststroke) all burn roughly 100 calories for a 170-pound person.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD

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Studies reveal the 'small change approach' is effective in weight gain prevention - The Globe and Mail



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