Search Weight Loss Topics:


Page 21234..1020..»


Oct 15

Ex-CEO of Dallas supplement company linked to sickness and death gets 5 years in prison – The Dallas Morning News

They wanted to lose weight and get stronger to boost their military careers. But after taking USPLabs' dietary supplements with ingredients made in Chinese labs they became severely sickened and ended up in hospital emergency rooms, according to court testimony.

One woman said she needed a liver transplant. Another had her gallbladder removed. Other soldiers died after taking the supplements.

On Tuesday evening, Jacobo Geissler, former chief executive of the now-defunct Dallas company, was sentenced to five years in prison. It was the maximum punishment for his role in importing a dangerous synthetic drug and falsely labeling it as a natural extract in his products.

Geissler, 44, pleaded guilty in February 2019 -- on the eve of trial -- to one count of conspiring to introduce misbranded food into interstate commerce with an intent to defraud or mislead. He and USPLabs were among eight defendants in the case that began with a 2015 indictment.

But he was most responsible for the illegal scheme, U.S. District Judge Sam Lindsay said during Tuesdays sentencing hearing, which lasted all day.

USPLabs case was one of the nations biggest supplement fraud cases. The booming $46 billion supplement industry came under government scrutiny in 2015 during a major crackdown over safety concerns, and USPLabs was one of the top targets. Federal regulators that year took action against over 100 other supplement makers and marketers.

Unlike pharmaceuticals, most dietary supplements do not need FDA approval before they hit the market. A Pew report from earlier this year said that supplements were the cause of more than 15,000 reports of health problems sent to the FDA between 2004 and 2013, including almost 4,000 hospitalizations.

Lindsay said Geissler put profit over the safety of the public.

The judge also cited government evidence showing that Geissler was committing fraud with his dietary supplement company while he was still on probation for an earlier conviction related to peddling illegal steroids sourced from China.

Theres a similarity between the two [cases], said Lindsay, who also fined Geissler $250,000.

Patrick R. Runkle, a trial attorney with the Justice Departments consumer protection branch, said that when a co-defendant wrote Geissler to say his product had likely contributed to a soldiers death, Geisslers main concern was keeping such statements out of email.

He said Geisslers strategy was simple: put products into the marketplace and hope bad things didnt happen; and if they did, try to make enough money to be able to deal with any potential consequences.

The Dallas company claimed it sold dietary supplements derived from natural ingredients like geraniums. But they actually contained DMAA, a dangerous synthetic stimulant made from chemicals in Chinese factories, according to prosecutors. Geissler directed his Chinese supplier to use fraudulent paperwork to ship the powders his company bought, the judge said.

The companys executives marketed their products as safe even though in private they talked about the dangers, court records show. The products flew off the shelves and netted the owners over $230 million, the feds say.

Lindsay allowed Geissler to begin serving his sentence in January. A total of seven defendants have pleaded guilty in the case. The government dismissed charges against an eighth defendant who agreed to enter a diversion program.

USPLabs' top-selling supplements with DMAA -- OxyElite Pro and Jack3d -- factored heavily in Tuesdays sentencing hearing. Supplement retailer GNC marketed such products to servicemen and women on U.S. military bases, according to testimony.

Danielle Black, a 31-year-old Army flight medic who served two deployments in Afghanistan, testified that she took OxyElite Pro in 2013 to try to lose weight. She quickly became sick, with nausea, vomiting, fatigue, abdominal pain and severe jaundice.

I looked like a Simpsons character, she said.

Her urine turned a dark Coca-Cola color. Doctors had to remove her gallbladder, she said. They later told her the supplement was to blame for her illness, said Black, who added that she still has lingering health issues.

Cynthia Novida told Lindsay that after taking OxyElite Pro in 2013 to lose weight, she had to have a liver transplant. Associated health problems, she said, ruined her naval career by forcing her to retire early. Novida, 52, said she left the Navy in 2016 as a chief petty officer after serving for 24 years.

The symptoms she described after taking the USPLabs supplement were similar to Blacks. She said she slept all day, couldnt hold down food and her eyes turned a bright yellow color.

My career was done, she said, in tears.

Novida said she still feels tired at times and that her doctors also linked her symptoms to the supplement.

Both women said they settled their legal claims with USPLabs.

When the supplements were first linked to an outbreak of liver injuries in 2013, the company rushed to sell its remaining inventory before substituting DMAA with different ingredients, prosecutors said.

Dana Pittard, a retired Army general and a former Fort Bliss commander, testified Tuesday that DMAA in USPLabs' products was found to have contributed to the deaths of three of his soldiers at the El Paso base in 2011 and 2012.

After the first two, we were very, very concerned, Pittard said.

He said he learned DMAA was banned in Canada and Australia, and he asked GNC to remove the USPlabs products from the shelves at his base. The Defense Department ended up getting the workout supplement banned from all of its military installations, he said. By 2013, the FDA was investigating the products, he said.

The FDA says DMAA, known as 1,3-dimethylamylamine, is an amphetamine derivative that was marketed for sports performance and weight loss in dietary supplements. Taking DMAA can raise blood pressure and lead to heart attacks, the FDA says. Its now illegal to market products with DMAA as dietary supplements.

Michael Sparling had taken Jack3d to build muscle, Pittard said. The 22-year-old Army private collapsed in 2011 while exercising with his unit at Fort Bliss. He died the same day of a heart attack.

Leanne Sparling, his mother, testified Tuesday about getting the terrifying news by phone after her son had collapsed. She said Geissler brought it upon himself with his greed and selfishness. She said he obviously hasnt learned his lesson because hes a repeat offender.

Geissler, who is now barred from the supplement industry, told Lindsay he acknowledged his victims' pain and grief.

The last thing I wanted to do was harm anyone, he said. Im not the same person who committed these reckless offenses.

Michael Gibson, his defense lawyer, told the judge that his clients company has so far paid out $22 million in settlements to victims who brought legal claims over its products.

Runkle told the judge that Geisslers net worth is $13 million.

Geissler still faces a ruling, which Lindsay said he will issue later, on how much restitution he will owe.

Jonathan Doyle, another defendant in the case, testified for the government that Geissler was not around while he and other USPLabs executives worked hard to shutter the company under the terms of a plea agreement. Instead, Geissler was pitching a new supplement that he claimed would alleviate hangovers, he said.

Doyle, who was president of USPLabs, also said Tuesday that both he and Geissler lied under oath during a 2010 deposition in a lawsuit over their products. The questions they were asked related to whether the DMAA in their products was naturally sourced or synthetically produced, he said.

Doyle has also pleaded guilty and is scheduled to be sentenced later this week.

Continue reading here:
Ex-CEO of Dallas supplement company linked to sickness and death gets 5 years in prison - The Dallas Morning News


Oct 15

Why there’s zero reason to lose faith in Jeremy Pruitt and the Tennessee Vols – atozsportsnashville.com

Saturdays loss to Georgia was a tough one to swallow for Tennessee Vols fans.

Tennessee recovered a fumble in the end-zone on Georgias opening drive. And the Vols led 21-17 at halftime.

For a couple of hours, it really felt like UT was going to pull off the upset in Athens and give Jeremy Pruitt the biggest win of his career.

But everything fell apart in the second half. The offensive line looked overmatched. Jarrett Guarantano looked like the JG weve all come to know over the last few years. And the defense was on the field way too much.

It was a disastrous second half that made it clear that Tennessee is not ready to compete for SEC championships.

But while its obvious the Vols still have a long way to go before theyre going to be a threat to win the SEC East, I still dont think theres any reason to doubt Pruitt and the job hes doing at Tennessee.

Pruitt is trying to build something sustainable in Knoxville. Hes not taking shortcuts (you know, like Butch Jones did).

Its kind of like a diet. You can crash diet and lose weight fast. Only to quickly regain the weight you lost and then some. Or you can change your lifestyle completely and achieve sustainable weight loss. It takes longer, but the results last.

Thats what Pruitt is doing at UT.

Its similar to what Dabo Swinney did at Clemson.

It took Swinney a while to get over the hump. In his third year, he went 6-7. Then for the next couple of years, Swinney averaged 10 or 11 wins a year. But he could never win the big one.

In 2013, for example, Clemson was cruising on their way to an undefeated season. They hosted No. 5 Florida State on a Saturday night and got absolutely dominated. The Tigers lost 51-14 in front of their home crowd, ending their national title hopes.

This was the narrative surrounding Swinney until 2015 when the Tigers finally reached the championship game. In 2016, Clemson finally won it all.

It took Swinney eight seasons to finally breakthrough. And since then, Clemson has been among the elite programs in college football.

And thats because Swinney didnt take shortcuts. He built a program that is going to have continued success because it was built the right way.

Thats what Pruitt is doing in Tennessee.

I think we saw last year after the losses to Georgia State and BYU that a Pruitt-led Vols team isnt going to lay down. Theyre not going to give up.

If anything, the loss to Georgia on Saturday will make Tennessee a better team.

I know its frustrating for fans to watch UT miss out on winning the big game. But would you rather see an upset win every now and then, or a program thats goes through some growing pains but ultimately has staying power in the SEC?

Be patient. Tennessee is still on the right path.

Featured image via Tennessee Athletic Communications

Originally posted here:
Why there's zero reason to lose faith in Jeremy Pruitt and the Tennessee Vols - atozsportsnashville.com


Oct 15

‘Physically I feel great, I have so much energy and my confidence has soared’ – Sunday World

I've always had extra pounds that I wanted to get rid of and I managed to get down to my goal weight for my wedding - but after I got married the weight slowly began to creep up on me. Before I knew it I was carrying an extra 3 stone and I was in a complete rut.

he turning point for me was when I went on holiday with my friends in July 2016 and I remember just feeling so self-conscious the entire time. I just wanted to cover every inch of my body, I was miserable. Feeling like an alien in your own body is completely draining, That was my trigger point.

I joined Slimming World in January 2017 and when I finally walked through the doors of my local Slimming World in Carraroe, Co. Sligo my Consultant Charlotte, could not have been more welcoming.

I was 14 stone when I stood on the scales and when I went home that night I cried. While I was despondent, when I heard about plan I knew it would work for me. Even though I'm a vegetarian there was an abundance of recipes I could tweak to make the meals my own.

In my first week I quickly realised why staying in group was so important. I had a small loss and I was so disappointed. When I actually took a step back in group I realised all the things I was doing wrong. I wasn't weighing and measuring certain foods and I wasn't eating enough fruit and vegetables.

As I got to grips with the plan, I soon realised I could enjoy my life, eat loads and stil lose weight.

I got to my target in August 2018 and with that I learned the importance of good nutrition and the benefits of adopting a healthier lifestyle. This wasn't a quick fix - I finally learned how to eat properly while living my life to the fullest too.

Physically I felt great, I could finally shop the brands I wanted and had so much energy - but it was my confidence that really soared. Now I have no problem meeting strangers or speaking in public. I no longer have to worry about hiding myself in photos or worrying abo ut not finding a special outfit for an occasion.

Stepping through those doors three years ago was life-changing. Not only am I helping people, I've also set up my own business. I am now a Consultant in Ballymote, Co. Sligo.

I started last year in July 2019 and it has been a dream come through. When Covid-19 hit we adapted and went online, but now our group is reopening with a few changes to keep everyone safe and reassured. Our group is full of fantastic, supportive members. It's a wonderful place to start your weightloss journey. If I have any advice it's take the leap now - you won't regret it.

Stock up on lots of fruit and vegetables and put them in plain sight so they will be the first thing you reach for. If you find you're not using them all, at the end of the week, make sure that you're making a big batch soup so there's no waste.

If you are vegetarian take normal recipes and adapt them. For the Chicken Pasta Bake recipe you can swap out chicken for Quorn.

Find out what your trigger foods are early on. For me it's bread and wine. And then find healthier alternatives. Make sure that you're bringing some form of exercise into your day too, it will keep your mind focused.

Break exercise down into small bite-sized bursts. If you're dropping the kids off to school try walking in stead of taking the car. Build up your movement until it becomes part of your routine.

Journalling can also be really helpful, write down what you are eating and map our your meals for the weeks ahead.

Before: 14 Stone

Starting Weight: 14st

Current Weight: 11st

Total weight loss: 3st

Consultant: Charlotte Downey

Read more here:
'Physically I feel great, I have so much energy and my confidence has soared' - Sunday World


Oct 15

Wishaw nurse living life to the full after shedding nearly four and a half stones – Daily Record

A Wishaw mum is living life to the full in her career as a student nurse after shedding almost four-and-a-half stones.

Danielle ONeill said she was fortunate enough to be on placement and see for herself the physical effects of obesity.

I knew I had to lose weight, said Danielle.

I hated how I looked and felt but seeing my future if I didnt do something really gave me the push I needed.

Mentally before losing weight I lived with severe anxiety for almost five years which only my family knew about as I became good at covering it up. I really didnt like myself purely because of my weight.

Danielle made the decision to join her local Slimming World group in Wishaw back in the summer of 2019.

Sign up for the new Lanarkshire newsletter!

From the latest breaking news to the agenda-setting stories, get it all in your email inbox.

Put your email at the top of this article or follow the instructions on this link.

She found out she could eat all the foods she loved simply by changing how she cooked them and quickly realised that by following the unique Food Optimising plan she wouldnt need to starve or miss out enjoying meals like home cooked chicken chow mein and lasagne, which the whole family loved.

Facing her biggest challenge, Danielle continued to attend the group virtually in Wishaw throughout lockdown while she also embarked on a 20-week placement working in a ward which treated Covid-19 patients which was offered through her university course.

Most of all since losing weight, Danielle has now found she is unstoppable, no longer feeling the need to avoid parks or adventure play dates with her young children.

She added: I can hold a conversation without feeling the need to mention how overweight I am. I feel confident I can educate people who I care for.

But most importantly my days are not filled with panic and anxiety attacks or binge eating. Im a better mum because I have regained control of my life.

Danielle attends Angela Harris group in St Thomas Parish Centre, Wishaw, on Thursday evenings.

For more information contact Angela on 07879 617698.

Read this article:
Wishaw nurse living life to the full after shedding nearly four and a half stones - Daily Record


Oct 15

Gallbladder and Alcohol Consumption: What to Know – Healthline

Your gallbladder is a small pear-shaped organ located in the upper right part of your abdomen. Along with your liver and pancreas, your gallbladder is a part of your biliary system.

Your biliary system focuses on the production, storage, and release of bile, a liquid thats important for the digestion of fats. Your gallbladders specific function is to store bile until it needs to be released into your small intestine.

You probably know that consuming alcohol can affect your liver. But have you ever wondered whether alcohol can also impact your gallbladder?

Lets look at whats known about alcohols effect on your gallbladder, what else can cause gallbladder issues, and how to keep your gallbladder healthy.

Alcohol consumption is a known risk factor for many health conditions. However, research has indicated that moderate alcohol consumption may actually help prevent gallstones.

Gallstones are deposits of a substance, often cholesterol, that harden and accumulate in your gallbladder. Theyre common, affecting 10 to 15 percent of people in the United States.

A 2019 analysis published in the journal Gut and Liver reviewed the results of 24 studies on alcohol use and gallstone risk. The researchers found that alcohol consumption was associated with a decreased risk of gallstones.

How exactly alcohol reduces gallstone risk is unknown. One theory is that alcohol consumption increases the rate at which the gallbladder empties. This would reduce the amount of bile that lingers in the gallbladder, lowering the risk of stone formation.

However, research hasnt supported this finding. Instead, researchers have observed no difference in gallbladder emptying between drinkers and nondrinkers or have found that alcohol actually slows gallbladder emptying.

Other ideas about how alcohol lowers gallstone risk are related to cholesterol, which many gallstones are made up of. For example, its possible that alcohol consumption may lead to lower cholesterol levels in bile.

We mentioned moderate alcohol consumption above, but what exactly does that mean?

The Centers for Disease Control and Prevention (CDC) defines moderate alcohol consumption as:

The amount thats considered one drink varies based on the type of alcohol youre consuming. A standard drink is defined as:

While moderate alcohol consumption may lower your risk of gallstones, drinking too much alcohol can have a negative impact on your health in several ways.

Excessive drinking can be associated with things like binge drinking, heavy drinking, and alcohol use disorder.

Binge drinking and heavy drinking may seem similar, but they have different definitions:

Engaging in frequent binge drinking or heavy drinking can increase your risk of developing alcohol use disorder. Excessive alcohol consumption is also associated with an increased risk of:

If you believe that you or a loved one has a dependence on alcohol, there are many resources you can turn to for help and support. These include:

Lets take a closer look at some of the most common gallbladder issues and what can put you at risk for each of them.

Gallstones are hard objects that can develop in your gallbladder. Theyre often made up of either cholesterol or bilirubin and can vary in size and number. Its believed that gallstones form when your bile contains too much of either of these substances.

Many times, gallstones cause no symptoms. However, when they block the ducts of your biliary system, they can cause pain in the upper right part of your abdomen. This pain often occurs after a meal.

There are many risk factors for developing gallstones. Some are out of your control, while others are related to underlying conditions or lifestyle habits.

You may be at a higher risk of developing gallstones if you:

The presence of gallstones can sometimes lead to complications within your biliary system, particularly when they block the flow of bile. Well discuss some of these conditions below.

Cholecystitis is a condition where your gallbladder becomes inflamed. This most often happens when a gallstone blocks one of your biliary ducts, causing bile to back up in your gallbladder. It can also happen due to growths like polyps or tumors.

Pain due to cholecystitis is often more severe and prolonged than it is with gallstones. Other symptoms can include fever, nausea, and vomiting.

This condition is sometimes also called acalculous gallbladder disease. This is when gallbladder inflammation occurs without gallstones being present. The symptoms are similar to those of cholecystitis.

Gallbladder disease without stones is often seen in people who have experienced severe physical trauma or burns or who have an autoimmune condition like lupus. Having heart or abdominal surgery can also be a risk factor for this disease.

Choledocholithiasis occurs when a gallstone blocks your common bile duct, the tube that transports bile from your liver to your small intestine. A blockage in this area can cause bile to accumulate in your liver.

Choledocholithiasis causes pain in the upper right part of your abdomen. Other symptoms can include:

Polyps are growths that can occur in your gallbladder. Most gallbladder polyps are benign (noncancerous). In rare cases, they can be malignant (cancerous). Little is known about the risk factors for developing gallbladder polyps.

A gallbladder polyp may not cause any symptoms. However, if it blocks a duct, it can cause symptoms like pain, nausea, and vomiting.

You can take several steps to help keep your gallbladder healthy and functioning well:

Research has found that moderate alcohol consumption may help reduce the risk of gallstones, although researchers arent sure how this occurs.

While drinking in moderation may lower the risk of gallstones, excess alcohol consumption can increase your risk of many health conditions.

If you believe that you or a loved one misuses alcohol, there are many resources available to help.

Read the original post:
Gallbladder and Alcohol Consumption: What to Know - Healthline


Oct 15

Garmin Index S2 Smart WiFi Connected Scale In-Depth Review – DC Rainmaker

Garmin has just announced the new Index S2 smart WiFi scale, building slightly upon the previous first-generation Index WiFi scale released nearly 5 years ago. This new model switches to a color display thatll show weight trending information, helping to visualize the normal day to day fluctuations. It also adds a handful of tweaks like being able to customize the data widgets on-screen, showing difference to previous weigh-in, as well as increasing the sensitivity of some of the sensors driving the algorithms related to body fat & impedance-based measurements. Overall its a minor upgrade.

Ive been using the scale for a bit now, but also just as importantly the original Index scale for quite some time before that. So Ive got a pretty good idea side by side on how they work. So Ill dig into all the nuances between the two, so you can figure out if its worth the cash, since, its pretty expensive at $149.

Note that I was sent a media loaner of the Index S2 scale, which as usual Ill send back once Im done here. If you found this review useful you can hit up the links at the end of the review to help support the site. Oh, and the Index 1 scale is one I bought myself a while back.

Finally, look, I get it this is a weight scale so Im gonna try my best (and probably fail) at making this review semi-digestible. Wish me luck.

Now, to run through whats new on this scale, Ive got the Index 1 and Index S2 side by side. Both literally and figuratively. Ive been using them side by side, seeing how they compare for a bit now. Heres all the differences between them (and yes, these are mostly minor):

Added new color screen Added weight trend to show 30 days of data Added previous weigh-in vs current weigh-in data difference to screen Added ability to customize which data (widgets) are shown on scale Increased sensitivity of sensors Tweaked some algorithms related to body fat & other impedance-based measurements (based on increased sensitivity of sensors) Can now connect up to 7 WiFi Networks Reduced scale size (dimensions) very slightly Changed from AA batteries to AAA batteries

Thats in addition to all the baseline bits it previously did:

Measures weight (lbs/stones/kg) Body Mass Index (BMI) Body Fat Percentage Body Water Percentage Skeletal Muscle Mass Bone Mass Supports up to 16 users Maximum weight of 400lbs/181.4kg 9 Month Battery Life (4xAAA batteries) Uploads via WiFi, configuration via Bluetooth Smart Both black and white versions (Pro Tip: The black version is impossible to keep clean, white is half-possible).

So just putting the two scales side by side you can see the main differences are mostly visual (the white one below is the older scale). The size is a bit smaller, though not massively so. And of course, that color display versus the black/white one previously. Albeit, I cant say having a color display on my weight scale next to the toilet has been a major improvement in my day to day life. Now, if they could run YouTube on that thingthen were talkin!

The other thing Garmin says they spent considerable time on was WiFi connectivity, seeming to acknowledge some of the problems people have had with the original Index scale. Though, it does seem like most of those problems have tapered out over the last 6-8 months.

Ok, with those quick newness bits covered, lets get it out of the box.

Crack open the relatively thin box of the S2 and youll find the scale chilling inside a paper wrapper, with a bit of instructions floating in the box somewhere. Underneath the scale are 4 AAA batteries, and four feet to be used if the scale is placed on carpet.

Heres a closer look at the feet and batteries. You dont need the feet if placed on a hard surface, but the batteries are required if you want the scale to do anything other than act as a paperweight.

And heres the scale sitting atop its wrapper. This is the cleanest itll ever be. From this moment forward itll look worse, even if you never touch it. Dust collects at an astonishing rate on this thing.

Oh, and heres the manual. Dont worry, well cover all the bits as part of this review here.

Ok, lets get it all set up.

First up well need to stick the batteries inside the S2. I trust that if youre investing in a WiFi connected smart scale, youve got the technical prowess to correctly insert 4xAAA batteries.

Also, while on the back of the scale youll notice two things you can poke at (besides the springs on the battery compartment). The first is a reset button, which kicks the scale into pairing mode, and the second is a selector to switch between Pounds, Kilograms, and Stones.

Ive always found it kinda funny that for a digital scale that shows a gazillion metrics based on information in your account, that it relies upon a physical switch to change the way weight is shown. Perhaps theres a number of people that need to switch quickly between the modes, I dont know.

In any event, by the time youre done dorking around with that switch, youll find the Index S2 showing off its new color screen, waiting for you to pair it up.

This is where youll grab your smartphone to set it up, using the Garmin Connect app. Itll find the device just like a watch. And, once this post goes live the image and codename Garmin uses will magically change to the correct product image and real name instead of placeholders (Garmin does this for all products, to minimize leaks).

Itll ask you to confirm the PIN number, to ensure youre not snooping on your neighbors unconfigured scale or something.

And then finally, itll ask you for the WiFi information.

You can select and save up to 7 WiFi networks within the Index S2 scale. I suppose that might be valuable for use cases where a coach/physician/staff/athlete is moving the scale between locations on different WiFi networks, perhaps having a hotspot one + a normal office/home location.

I did have some initial issues trying to get the scale to pair with my Google WiFi guest network, however, once I set it for the primary Google WiFi network it worked fine. Theres no technical differences between those two to my knowledge, and Garmin isnt clear either if perhaps it was resolved by a software update that occurred moments later on the scale.

Speaking of which, once you complete that connection, the scale will go off and download a software update for itself via WiFi.

In fact, every time you step on the scale itll check for software updates, and if there is an update, itll install it the following night between 1AM and 4AM.

Also, backtracking a step or two slightly, youll define the initials the scale displays when you step on it. Essentially your name, but somehow only four characters are allowed. Luckily, in my case, my first name fits easily into that.

The app will ask you if youd like to invite any other users to the scale. You can invite up to 15 people (thus presumably making 16 people in total). While its unlikely your Brady Bunch is that big in your house, this is more for team scenarios where multiple athletes are weighing in.

With all this done (which really only takes a minute or two), youre good to go.

By now the scale will have updated itself and be ready to use. To use it, simply tap or kick it. Which will wake it up. This is a slight change from the Index 1 scale, where I can simply step on. In my case, simply stepping on the Index S2 does nothing. Once its awake, itll show the zero/empty weight:

Go ahead and step on the scale, and youll see the weight fluctuate a bit for a few seconds before deciding on a final weight.

Once it decides on that final weight, the little weight icon will turn green, indicating that weight is locked in.

At this juncture you can step off the scale, its done its thing, and will flash the initials/name of who it thinks you are, based on your weight and the historical weight data it has. If it gets it wrong, you can simply use your foot to tap left or right, which iterates through the known users on the scale. Also, if you want to discard a weigh-in, the easiest way to do that is just simply go to the ? user, and then let it vanish to nowhere. Or, you can just delete the data point afterwards on Garmin Connect (smartphone or web).

Youll notice above it shows +0.2 above my name, this means I gained +0.2lbs since the last weigh-in. The idea here being that if you wanted to do a workout (such as a long run on a hot day), you can compare the weight metric to the previous value quickly and easily. So youd weigh yourself pre-run, and then again post-run. For example, Ive found that for most 45-60min indoor trainer workouts I tend to lose about 2 pounds. Of which, the vast majority of that would of course just be water weight.

And while the goal isnt realistically to try and have 1:1 replacement of fluids during a workout (especially running), you can at least use the information to guide your hydration choices.

The saving of multiple data points per day certainly isnt new in the Garmin Index scale world, its been doing that for quite a while with the older scale, but it wouldnt show the change in weight.

What is new with the S2 scale though is this little trendline chart seen on the scale. This is basically the pice de rsistance of the Index S2 scale, showing your weight over the last 30 days, as well as progress towards a goal line (in green).

However, if youre coming from the previous Garmin Index scale, youll first have to live with a bit of disappointment: This marquee feature doesnt actually pull any of your historical Index 1 weight data in to the scale itself.

Seriously.

A connected scale that has all the data in the world, somehow doesnt pull the data in from arguably Garmins best customers (the ones who are buying yet another scale from the company). Its mind-boggling. So in my case, Ive got piles of data that would show up here and most importantly from a vanity standpoint, show up with a nice decreasing trendline over the past while. But nope.

And its easy to say Sure, itll fill in over the course of the next 30 days, and yes, it will. But thats not the point. Its entire point in life is to be a CONNECTED scale. It fails somehow at this most basic task for the most pro-Garmin customers. Yet, it pulls in the weather data just fine.

In any event, after its done showing you that trendline, itll iterate through the following metrics: Body Mass Index (BMI), Body Fat Percentage, Body Water Percentage, Skeletal Muscle Mass, Bone Mass, and Weather. Another new feature with the Index S2 scale is the ability to customize which of these metrics itll show each time you step on it. So if you dont want to see a particular metric you can disable it within the settings on the smartphone app:

Note above though that you cant have a Biggest Loser style scale and not show weight at all (just take readings).

As it iterates through each of these data points itll show an icon above to it indicating what it is, such as muscle mass below.

Or bone mass or body water percentage:

And yup, even the weather, showing the slated high/low for the day as well as the current temperature. The idea here simply being that if youre getting ready in the morning and just going in or out of the shower, this could guide your clothing choices for the day.

After all thats done, itll display your weight one final time, and then shut itself off waiting patiently for its 30 seconds of use each day.

Behind the scenes, this data is saved on Garmin Connect, and thus accessible from Garmin Connect Mobile or Garmin Connect. Theres a widget you can add to the dashboard to show your current weight. Alternatively, you can view more details in the Weight section under Health Stats

In the weight section youll see every individual weigh-in, as well as trending and even the variance of multiple weigh-ins on a single day (the little grey blobs indicated on certain days with multiple weigh-ins).

(Note: Above, I was purposefully taking a bunch of weigh-ins slightly differently to show multiple weigh-ins on a single screenshot)

You can delete weigh-ins if you want, as well as add a weight goal, which will show up on your trending charts both on the app and on the device itself:

For the weight scale itself there are a few options in the Devices menu. As noted earlier you can change the widgets, as well as invite additional users to the scale.

Now what about accuracy? Well, given the current world climate its a bit difficult right now to waltz in and get a fancy body fat analysis and such done. Though, I have done so in the past and recruited a bunch of people to test various devices. When I look at the Index 2 vs Index 1, the weight is almost always nearly identical such as .1lbs apart. The body fat however was pretty substantially different, usually about 2-2.5% (generally higher) with the Index 2.

I asked Garmin about this, and heres what they had to say:

For body fat and the other impedance-based metrics, theres been some under-the-hood changes including tweaks to the algorithms. The tweaks were to allow for more accuracy and more sensitivity in the measurements. There will almost certainly be some noticeable differences between readings on the original and the S2. With more sensitivity, the S2 will allow for more fluctuations and movement over time in those metrics compared to the original.

Now within the Index scales you can tweak your profiles Activity Class (seen above), which in theory improves accuracy for body fat measurements on more athletic people. Though, in my case it made no difference. Typically this would be for people closer to single-digit body fat %s. Theres been too many late night Stroopwafels for me lately for that to impact my testing.

Anyways, as I was saying if I look at impedance metrics like body fat and muscle mass, based on all the testing Ive done historically, I dont focus too much on the absolute values, and instead look more at trending. After all, the fact that one scale has me 2.5% higher than the other side by side is a great example of that. Undoubtedly Garmin would argue (perhaps correctly) that the newer technology/sensors/algorithms in the newer scales are indeed more accurate.

Ultimately though, for me, I dont put much value in these extended metrics using electro impedance like other scales (nor do I put much value in people using calipers, most folks screw that up despite having done it hundreds or thousands of times).

The main appeal of buying a Garmin Index scale over any other scale is if youre in the Garmin ecosystem. If you dont have Garmin devices, then frankly the appeal evaporates pretty quickly, and there are other scales that cost just half of the Garmin scale with basically the same features.

But within that ecosystem its pretty good. For example, your Garmin watch will automatically update your weight anytime it syncs with your phone, which, is basically 247:

So thats handy if youre focused on losing weight, rather than finding out three months later that your watch weight is still at a substantially higher value.

Moving to 3rd parties, things are super mixed. Some platforms support it, but many disappointingly do not. This isnt entirely the fault of Garmin, but its also an area they could put some effort into convincing their partners (cough, Zwift). Assuming an app is supported though, you can link it up to get weight data automatically sent to it. For example, heres TrainingPeaks:

Note though that this is a different setup than your regular Garmin workout/structured workouts sync, see below how theres both a Health Sync option for weight data, as well as another one for workouts/activity data. Ideally this would be more cohesively presented to a user upon any link-up, but its not today.

But unlike Withings or Fitbit, theres no clear landing page on all the services/partners Garmin supports here. So you kinda have to figure them out yourself. And, when theres gaps, youve gotta figure those out too.

Go here to see the original:
Garmin Index S2 Smart WiFi Connected Scale In-Depth Review - DC Rainmaker


Oct 15

Montgomerie playing well, healthy and going viral online – pgatour.com

Colin Montgomerie Version 3.0 might be the best one yet.

Hes no longer the doughy Scottish antagonist of so many U.S. Ryder Cup nightmares.

Hes no longer the overly blunt European who seemed in contention in nearly every major only never to win one (five runner-up finishes and four other top 10s between 1994 and 2006).

Those days are long gone. Now hes the lean (!), affable (J), free-wheeling(?), viral sensation Monty. Hes at peace with being 57 and at peace with the game that has brought him so much.

Montgomerie is fresh off a solo second at the SAS Championship on PGA TOUR Champions, where only rookie Ernie Els was able to best him, and by only a stroke. And OK, maybe Monty still has a bit of that Scottish Spurrier in him.

I just saw Ernies putt on video and my God I thought was going 10 feet by! Montgomerie said Monday.

If, indeed, the South Africans putt hadnt rattled in from 40 feet for birdie, there at least would have been a playoff. And who knows from there? Montgomerie has been playing well since the PGA TOUR Champions made its return after halting play in March because of the coronavirus pandemic, with four top 25s in seven events.

Montgomerie said he had taken ill in March just as the pandemic started, and he lost seven pounds.

That kind of gave me a kick-start, and I thought, OK, lets keep going, Montgomerie said. Then after 1,000 calories a day and some exercise, Ive lost 40.

Ive felt good about it. Sometimes it doesnt help the golf, but Ive hit a lot of balls and got the swing back. Sometimes you lose rhythm and timing when you lose weight and all the swing goes. But theres more important things than golf. Theres your health. Being overweight doesnt help you, especially if you get the virus. And no doctor will tell you losing weight will hurt you.

More important things than golf? Who are you, Monty 3.0?

He spent the time off holed up at his home in Sunningdale, England, where he said the virus was taken very seriously. He said none of the golf courses near him was open. He bought a practice net and put it in his garden. That was a first.

It turns out the weight loss has been great for him. Not only does he look fitter than he ever has, but his swing coach, Kevin Craggs at IMG Academy in Florida, believes Montgomerie actually has gained swing speed.

Monty wasnt so sure.

I suppose a lot of people lose swing speed when they lose weight, Montgomerie said. Bryson DeChambeau was putting on weight to gain swing speed. Both cant be right. But I havent lost any. Thats task No. 1.

Two other keys to resurgent Montgomerie, who tied for third at the Bridgestone SENIOR PLAYERS Championship in August. His putter has been hot, and his mental outlook has stayed bright despite the pandemic.

Montgomerie ranks ninth on PGA TOUR Champions in putting average. He always has been above average with the flat stick, but only one other time in his seven years since turning 50 has he ranked in the top 10 in putting.

Im just trying to hole out, Montgomerie said. I had no three-putts last week on very quick, grainy greens. I was proud of that. You cant afford to make many mistakes on the green in three rounds. I have putted better since weve returned. If Im in the top 10 in putting I hit fairways, and generally my irons are Ok. If I can putt I know I can compete or rather contend. If I dont putt well Im down the list, but thats the same for most people. If you putt well you have half a chance.

Im just trying to be I am trying to be a little more positive. Ive been a little bit tentative. My game I should be used to it 56 years in, but my game was based on four rounds of not making many mistakes. Out here on Champions, you have to go out and go at it quickly. Sometimes I havent given myself a chance. Im lagging too many and its not good around here. You have to score 67 most days or youre not in the hunt.

Thinking positively and firing at pins instead of griping and aiming at the middle of the green? Who are you, Monty 3.0?

Wise and wistful in his late 50s, thats who.

When I was younger I would come over here for the TPCs and U.S. Opens and hopefully score around par, which was OK, Montgomerie said. Now Im on PGA TOUR Champions and pars -- God! -- youre not anywhere near contention. Its the same thing. You have to give yourself a chance to be more positive. Finishing second and third recently has been great. You dont get much from finishing 25th every week. Youve gotta contend, not just compete.

And then you get the mental side attached to. You have to think right.

Renewed and recharged, Montgomerie stopped short of saying he believed hed win again. He has seven PGA TOUR Champions titles to his credit; the 2019 Invesco QQQ Championship was his last.

His recent play has given him a surge of confidence. Hes looking forward to the few events remaining in 2020 and the loaded schedule in 2021. But while his game has changed for the better, so has the landscape.

Its getting harder all the time out here, Montgomerie said. Theres only one guy who really has improved or stayed the same and thats (Bernhard) Langer. Everyone else goes down a bit. Furyk, Els, Langer, Vijay, its getting harder and you add Mickelson, hes playing this week. Theres a helluva tough 10, youve got to be honest. McCarron if he gets his game back, Jerry Kelly, Kevin Sutherland. And the guys that no one had heard of, the likes of Scott Parel, Doug Barron, Brett Quigley, God, they can all play. Its good competition. Its great competition.

Which bring us to viral sensation Colin Montgomerie. At the SAS, the Scot was asked to take part in the #DreamsChallenge, which he wasnt aware of until watching the original video. But he figured, why not?

More:
Montgomerie playing well, healthy and going viral online - pgatour.com


Oct 10

Weight loss: These are the best foods to eat to help burn fat fast – full list of items – Express

Following the plan can help some people shape up, according to fitness expert Daniel Herman.

He said: "A keto or ketogenic diet is a very low-carb diet (not no carb), which turns the body into a fat-burning machine.

"It has many proven benefits for weight loss, health and performance, as millions of people have experienced already."

The diet is thought to help the body enter into the fat-burning state called ketosis.

READ MORE:Eating more of one food can help slim

This can boost the metabolism and speed up weight loss results, Daniel explained.

He continued: "The 'keto' in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called 'ketones'.

"This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.

"On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat.

DON'T MISS

"Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off.

"This is obviously great if youre trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy.

"A keto diet can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting including weight loss without having to fast."

By entering ketosis, Daniel suggested the body can start to burn fat quickly.

Dieters should avoid pasta, rice, bread, sugary fruits and sweet treats.

Daniel added: "In summary, eat really low carb foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil.

"As a basic beginners rule, stick to foods with fewer than five percent carbs."

Original post:
Weight loss: These are the best foods to eat to help burn fat fast - full list of items - Express


Oct 10

How to Lose Fat Without Losing Muscle, According to Experts – Greatist

Created for Greatist by the experts at Healthline. Read more

If youre looking to trim down, figuring out the secret sauce for saving muscle while losing fat can feel pretty overwhelming.

The good news: While its not always easy, its totally possible to lose fat and gain muscles at the same time. It just takes a little patience and planning. Trust us, we asked *a lot* of experts.

Losing weight is exactly what it sounds like: It means that the number on the scale is getting lower.

Your total body weight is comprised of lean body mass and fat mass, says Anna Em, certified personal trainer and creator of The Weight Training Goddess.

Your lean body mass is made up of muscle mass, water mass, bone mass, organs, and tissue. Therefore, if you lose weight, you could be losing fat or lean body mass.

Whats more, losing body fat while gaining muscle requires somewhat conflicting approaches. The traditional path for losing body fat is caloric deficit via diet and exercise.

Gaining muscle typically involves a caloric surplus, which supports the development of new tissue, says Elliot Upton, a National Academy of Sports Medicine certified personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.

To muddle things even further, fat and muscle are closely linked, making it difficult to prioritize losing one without impacting the other, says Jonathan Jordan, a certified personal trainer, massage therapist, and group fitness instructor for Equinox in San Francisco, CA.

The takeaway?

Fat loss is not the same as weight loss. And if you want to keep or gain muscle while losing fat, you need a very targeted approach.

Maintaining and building muscle while losing fat requires much of the same as just losing fat: You need to eat a balanced diet and exercise regularly, incorporating strength training into your workout routine.

These are consistent routines that you can try to maintain on a daily basis. In other words, you want to think beyond a fad diet that promises quick results.

And dont forget these additional tips:

A calorie deficit doesnt mean eating as little as possible.

I usually recommend three balanced meals composed of protein, starch, vegetables, and healthy fats, and two snacks composed of protein and fiber, says Paula Rubello, a registered dietitian.

Acting like food is the enemy is not the way to go here: If youre running on no calories or on very little calories, your body will need to take energy from your muscles, resulting in loss of muscle mass, she says.

To burn fat and not lose muscle requires both aerobic and strength training, says Wendy Bazilian, doctor of public health, registered dietitian, and an American College of Sports Medicine certified exercise physiologist.

Exercising regularly may be essential for losing fat and maintaining muscle, but that doesnt mean you should work yourself to the bone. Rest is just as essential.

According to Upton, overtraining and pushing yourself beyond the limit can cause excessive muscle protein breakdown (the opposite of what you want).

You also want to make sure youre getting enough sleep and working on lowering your stress levels. If you are over stressed and under slept, your body will hold onto body fat, Jordan says.

Keep these tips in mind when creating an exercise plan that works for you.

Aerobic exercise is key for losing fat, but it doesnt have to mean a daily HIIT class. High-intensity workouts can of course be great, but low impact and low intensity workouts can be equally beneficial.

Need some ideas? Bazilian recommends long walks, jogging, running, biking, dancing, Zumba, cardio boxing, swimming, rowing, and jump rope. Aerobic doesnt have to be hard, but it needs to be sustained, working up toward 45 to 60 minutes of sustained exercise, she explains.

If youre just starting out, do it in smaller bouts respecting your limits. This also helps with making your cells more receptive to taking in blood sugar and helps with insulin sensitivity, which can help the whole fat burning (and not fat storage) on a physiological level.

Cardio is necessary for burning fat, but strength training is necessary for building and maintaining muscle actually, its also necessary for burning fat.

A well-structured, progressive, and challenging resistance training program is one of the most effective tools for fat loss and body recomposition, Upton says.

Not only can lifting hard and heavy expend a decent amount of calories session to session, but as opposed to cardio, it actually builds muscle tissue, which will increase your basal metabolic rate. In other words? You can eat more and still lose. The ultimate goal!

When getting into a strength training routine, you want to consistently switch things up rather than fall into a pattern. Upton says that the possibility of so many variables is what helps you challenge your body and progress.

Some of the variables we can change are reps, sets, weight, tempo (speed during the movement), or total time under tension, range of motion, rest, angles, machines vs. free weights, he says.

And dont just focus on one part of your body targeted fat loss doesnt work.

Doing a systematic, but simple, head-to-toe routine shoulders, back (between the shoulder blades) and lats, biceps, triceps, abs, thighs, hips/buttocks, hamstrings, and calves can be very productive, says Bazilian.

Ditch those 2-pound dumbbells. Lifting heavy is key, says Upton, as increasing the weight better stimulates the muscle growth needed to improve body composition.

For those who are new to weightlifting, Upton recommends starting out by performing full-body workouts three times a week and following the core training principle of progressive overload.

Progressive overload is simply the incremental increase of stress placed on the body when training, he explains.

Remember, muscle growth comes from forcing the body to adapt to new and more challenging stressors in training. If you do not constantly challenge the body and give it fresh stimuli to adapt to, then it will never grow or improve.

Upton calls big compound exercises a great bang-for-your-buck way to recruit more muscle mass in training and burn more calories. Compound exercises include moves like squats, deadlifts, and pull-ups.

Prioritize these moves over isolation exercises like leg extensions and bicep curls if fat loss is your goal, he says.

These types of exercises stimulate the greatest release of human growth hormones, which help to preserve lean muscle mass, Anna says. She points out that theyre also ideal for anyone in a rush since they work so much of your body so quickly.

Youre excited about your new workout program, so you go really hard, really fast and then you end up injuring yourself or overworking your body. Nothing stops you faster than injury, Bazilian says. Get a game plan and tackle this one day at a time at a level you are able to do.

She recommends seeking help from a personal trainer or physical therapist if possible, or even just following a free or low cost online program and app created by real experts.

Letting your body recuperate from all of this work couldnt be more important.

One of the common reasons people lose so much muscle when they are dieting or trying to lose fat is that they train way too much, and this results in creating too much muscle breakdown, as opposed to improving performance and increasing muscle mass, Upton says.

Upton says that getting enough sleep is vital to the recovery process, noting the link between poor sleep and weight gain.

Its important to note that even sleep loss of up to 3 hours can lead to us lose more than 50 percent less body fat during a planned phase of weight loss, and actually lose more muscle tissue too, he says.

The most important thing is to include all nutrients in your diet (protein, fats, and carbs) and never eliminate a specific nutrient, Rubello says. A balanced diet that consists of three meals and two or three satisfying snacks is key.

At the same time, you do have to be in a calorie deficit to lose fat. You need to be burning more energy than you consume in a day, and the best way to do this is to eat a little bit less and move a whole lot more, Upton says. Creating and maintaining a calorie deficit is the secret behind any diet.

Ingesting an adequate amount of protein is necessary for preserving muscle tissue.

It helps to repair, rebuild, and maintain muscle tissue, which not only improves body composition, but also increases metabolic rate, Upton says. Protein-rich foods will fill you up and keep you full for a longer amount of time as well.

Bazilian recommends focusing on lean proteins like seafood, poultry, milk, yogurt, beans, nuts, and seeds.

Repeat after us: Carbs are not the enemy. Try to choose non-refined carbs and youll get plenty of benefits. They can boost performance and strength, and aid recovery from your workouts, improve thyroid function, as well as help you sleep better, Upton says.

He recommends eating carbs after a workout, when your body is most likely to use the glucose properly and refuel the muscle, and as the last meal of the day to aid in relaxation.

Vegetables are one of the healthiest ways to meet your vitamin and mineral needs, and according to Upton, they also suppress inflammation and aid in healthy digestion.

They are big in physical volume, but low in energy density, meaning you can eat plenty to fill you up without the calorie count climbing too high, he says.

Yes, youre trying to lose fat, but to do it, you need a good mix of healthy fat too. Fat is a great source of energy that can slow down digestion and suppress hunger between meals, Upton says.

Just monitor your intake and make the right choices. Nuts, seeds, olive oil, and avocados are great options.

Intermittent fasting (IF) is basically only eating for a certain period of time during the day. For example, those who follow the 16:8 plan eat for 8 hours a day (like between 8 and 12) and fast for 16 hours.

IF can help train your body to burn body fat, reduce insulin resistance and avoid metabolic conditions like diabetes, Jordan says. Not every protocol is for everyone, but the evidence increasingly validates this as an effective way to improve body composition for many folks.

Drinking enough water is vital not just for losing fat and maintaining muscle, but also for just being healthy overall. Staying hydrated impacts metabolism, performance virtually every body function, Bazilian says.

It carries the nutrients we need to the cells and the cellular debris back from the tissues to the kidney, liver, or back to the intestines to be transported out of the body.

tl;dr

Read more:
How to Lose Fat Without Losing Muscle, According to Experts - Greatist


Oct 10

How Many Calories Are in a Pound of Body Fat? Wonderfully Curated News – Register

Most people are familiar with the golden rule of weight loss; eat less and move more. It is commonly said that you have to create a 500 kcal per day deficit through some combination of diet and exercise in order to lose one pound of body weight each week.

If this advice is accurate, dieters should be able to follow this formula and consistently lose weight until they reach their weight loss goal.

In the real world, people often are able to lose weight in the short term but have a hard time keeping it off. In fact, most people who lose weight eventually gain it all back. Some even gain back more weight than they had lost in the first place (1).

Unfortunately, the 500 calorie rule relies on a flawed assumption about the human body and the number of calories contained in one pound of body fat.

This article will explain the truth about body weight. It will discuss how many calories are really found in a pound of fat and show what you need to do next time to achieve lasting and sustainable weight loss once and for all.

A calorie is a unit of energy. Calories are used to measure the amount of potential energy stored in food. Our bodies use energy from calories to fuel our metabolism and all of our daily activities.

All food contains calories, but some foods are much more calorie-dense than others.

For example, foods such as soda, donuts, and ice cream have a high-calorie density because they are loaded with fat and sugar. Other foods like broccoli and lettuce provide very few calories per serving.

These differences are driven by the different macronutrient composition of foods.

The macronutrient building blocks of food are carbohydrates, proteins, and fat. When broken down through the process of digestion, each of these nutrients provides a certain amount of energy for our body.

Every gram of carbohydrate and protein in food provides about four kcals of energy. Fat provides more than twice that amount; each gram of fat provides around nine kcals.

Since fat provides more than twice as many calories as protein or carbs per gram, it is more efficient for our body to store excess calories in the form of fat.

Body fat can be thought of as savings account for extra calories and energy. Because calories are so valuable our body needs an efficient way of storing them.

Our liver can store a small amount of extra energy in the form of glycogen, the storage form of blood sugar. However, the vast majority of the excess calories in our body are stored as fat.

People often confuse body fat with the dietary fat found in food. Fat in food is also stored energy, however that fat does not get stored directly in body fat.

After eating a meal containing dietary fat, our body breaks it down so it can be absorbed. It then circulates in our blood where it is used for different metabolic purposes.

Any excess fat that our body does not immediately need is taken up and stored as fat in the body. But it is not just extra fat that is stored away, extra protein and carbohydrates can be converted to fat and stored in fat cells as well.

This process happens with every meal. The difficulty is for many people is that they eat additional calories beyond what is needed to keep their body in energy balance for a long period of time.

Extra energy continues to be stored away and stays in the body long term. Eventually, this leads to the development of obesity, now recognized as a chronic disease.

There are many factors that can cause someone to gain weight. Regardless of the cause, obesity is associated with an increased risk of many chronic diseases including cancer, cardiovascular disease, diabetes, hypertension, osteoarthritis, and stroke (2).

People often think of body fat as an inert substance that only exists to store extra energy. The truth is that fat stores are far more than just a warehouse for extra energy.

Fat is considered an organ. Body fat creates hormones and actively interacts with our bodies. For example, a hormone called leptin is produced by body fat after eating which helps create a sense of fullness after a meal (3).

In 1958, a scientist named Max Wishnofsky calculated that one pound of body fat contains 3500 calories of stored energy (4).

His calculation was based on the fact that body fat provides about 9 calories per gram. One pound is equal to 484 grams (0.48 kilograms). Therefore one pound of pure fat contains over 4,000 calories.

However, body fat contains more than just pure fat. There are proteins, carbohydrates, and vitamins stored in body fat too. Wishnofsky estimated that fat cells contain about 87% pure fat which is how he arrived at 3500 calories per lb.

More recent research has shown that the composition of fat cells can vary and no one is certain of the exact number of calories in one pound of fat.

While this calculation was intended to be for scientific purposes, this number was quickly adopted by dietitians and others in the nutrition community and is now often cited as fact when discussing weight management. Over time this has led to the creation of the 3,500 calorie rule.

It is true that to lose weight we must create a calorie deficit by eating fewer calories than our body needs or burning more calories via new physical activity (5).

Early on, professionals realized that dividing 3500 calories by the number of days in a week provides a nice round number of 500 calories per day.

In other words, forcing your body to burn 500 calories from fat every day by creating an energy deficit should lead you to burn 3500 extra calories per week, and as a result, lose one pound of fat.

Unfortunately, as we will see, and as many dieters well know, achieving and maintaining a weight loss is not always so easy.

Its undisputed that creating a calorie deficit is the key to weight loss (5), and that how much weight you lose will depend on how large of a daily deficit you can create.

However, the 3500 calorie rule does not account for the change in metabolic rate seen with weight loss.

As we start to lose weight, our body composition begins to change and our metabolic rate slows down. Eventually, metabolism slows down enough to match that new lower level of caloric intake and you reach the dreaded weight loss plateau.

If you truly want to lose a significant amount of weight and keep it off long term, here is what you need to know.

A great starting place is to use an online calculator such as this one to help estimate your calorie needs for your current weight.

If you have a weight loss goal, simply enter your goal weight and in how many weeks you would like to get there. The calculator will give you a target number of calories to aim for each day.

Once you calculate how many calories you need using an online calculator, the best way to determine how much your body burns is by doing a calorie count using a food journal. A dietitian can also help you get this process started.

Begin tracking the foods you eat and drink for a period of two to three days. If possible, measure portions, weigh foods and read nutrition labels.

This will give you an accurate measurement of the number of calories you eat each day. If your current weight has been stable for the past three to six months you have been achieving an energy balance.

This means the number of calories you eat each day has been equal to the number you burn.

The number you calculate from tracking your daily calories should help to show if the online calculator is accurate. It also gives a great starting point for a weight loss diet.

Unfortunately, there is no perfect formula to answer this question.

What we do understand is that when you first begin a diet and create a calorie deficit much of the initial weight change is due to a loss of water weight.

With continued attention toward creating a caloric deficit and following a low-calorie diet, you will continue to lose body weight.

A healthy rate of weight loss is considered anywhere from 0.5 to 2.0 lbs per week.

At this rate, it is safe to say it should take the average person about one to two weeks to lose one pound of body fat.

There are only two ways to create a calorie deficit. Burn more calories through new physical activity or make changes to your diet to eat fewer calories.

The best way to burn more calories is by establishing a consistent workout routine.

Cardio exercises are great because they burn more calories. One study found that doing cardio exercises five days per week was enough to help participants achieve meaningful weight change (6).

Another approach is to do strength training exercises at least one to two days per week. Weight loss is often accompanied by a loss of lean tissue. Losing muscle tissue lowers how much energy your body needs on a day to day basis.

Regular strength training non only counters the loss of lean tissue, it encourages muscle growth. Seek to increase your activity level so you are doing a combination of strength building exercise and cardio exercise at least five days per week.

This helps create a healthy weight loss resulting from fat loss and not a change in muscle mass (7).

Increasing the amount of physical activity you do in a week is an important step to take if you want to achieve and maintain your goal weight. However, if you do not improve the quality of your diet by making small changes to the foods you choose you may end up seeing weight gain as you build new muscle mass.

Change the amount of food you eat with each meal can seem like an easy first step. However, its better if you change the quality of the foods you eat, not the quantity. The goal should be to select foods that support a healthier lifestyle.

Aim to create enough of a calorie deficit so you lose about one pound of weight per week. For most people, a 1500-2000 calorie diet with lots of non-starchy vegetables, brightly colored fruits, whole grains, lean proteins, nuts, and healthy fats should be enough to help the average person lose weight.

If you are not seeing results decrease your daily calorie intake by another 100-200 calories or add another day of exercise.

Counting calories can be difficult for many people to maintain long term. Sometimes people fixate so much on counting calories they forget to start eating healthier foods. The goal of following a low-calorie diet is not just to lose weight but also to start to see other improvements in your health.

It is also important to make sure you eat enough calories each day. Generally, this is considered to be around 1000 calories per day for women and 1200 calories per day for men.

Eating less than this amount can put your body into starvation mode where it begins to store away everything you eat as fat. This can make it very difficult to lose weight. Be sure to eat enough calories each day to stay above this range.

There is more to losing weight than just counting calories. One area to focus on is to notice how fast you are eating your meals.

You may have heard that it takes 20 minutes for your stomach to tell your brain that you are full. This is true, and if you eat your meals in under 20 minutes your brain never has time to receive that message. its been proven that eating a meal more slowly leads you to eat less (8).

A good way to break the habit of fast eating is to practice mindfulness when eating meals and snacks. Eat at the table, not in front of the television or your car. Put down the fork between each bite and avoid the temptation to look at your phone.

Anything that distracts you while you eat can cause you to eat too quickly.

Losing weight as an adult is a difficult but not impossible task. The key is to find a way to create a calorie deficit by making small changes to the foods you eat and increasing your level of physical activity.

Creating a calorie deficit forces your body to rely upon stored energy to make up the difference. However, a critical point to remember is we want to force our body to pull those extra calories from body fat and not from muscle mass.

Losing muscle mass slows down our basal metabolic rate and makes it difficult to lose weight. This is often what leads to the dreaded weight loss plateau.

Instead of focusing on the number of calories stored in one pound of fat, make sustainable changes to your diet to include more healthy, low-calorie nutrient-dense foods.

Eat when you are hungry, stop when you are full and make the majority of your food choices be as healthy as possible. Work with a dietitian if you need help developing a long term plan.

These are the keys to achieving lasting and sustainable weight loss.

Read More

Go here to see the original:
How Many Calories Are in a Pound of Body Fat? Wonderfully Curated News - Register



Page 21234..1020..»