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Sep 7

Healing Your Gut Won’t Make You Lose Weight – The Daily Meal

Healing your gut is so on trend. The recommendations for probiotics are everywhere and theres not a shelf in the store that doesnt boast benefits for gut health. Youve probably been tempted to drop four dollars on a kombucha at least once this week.

Gut health is critical for your overall wellness it can cure indigestion, stabilize your mood, and even banish acne. It seems it can do anything and everything under the sun.

But heres one thing it cant do: Weight loss.

Somewhere along the way, wading through article after article of nutritionist-approved advice to fix your leaky gut, consumers got confused. Maybe its because your gut is located in your stomach and weve been trained to trim belly fat. Maybe its because your gut processes the foods you eat and we believe that having a healthy gut might prevent foods from getting stored as fat around your waist. The motivation behind the misunderstanding is unclear.

You very well could lose weight on your gut health journey. But you also might not.

Its true that optimizing your gut health will help your body absorb more nutrients. Your digestion will reap more beneficial compounds from the same foods, resulting in better health overall. Its true that with better gut health, damaging inflammation will calm down a bit. This could reduce your risk for cardiovascular disease, dementia, digestive distress, type 2 diabetes, and more.

From taking probiotics, youll likely notice that you feel so much better, more energized, and just healthier. But you still might not lose weight.

Theres a concept out there that body fat is an indicator of poor health. This is where gut-healing gurus went wrong. While there is a correlation between a higher body fat percentage and poor health outcomes, there has never been a proven causation. Scientists have been consistently befuddled by healthy fat people, trying to find explanations for these exceptions to their rules denoting a persons ideal body weight.

You could get healthier and stay the same weight. You could get healthier and gain weight. In all probability, youll get healthier and the number on the scale will remain exactly the same.

So we recommend that you do invest in your gut health, whether thats by taking probiotics, eating kimchi, or just laying off the gut-heavy meals every now and then. But dont do it for the weight loss. Do it because it makes you healthier in a way youll be able to physically feel.

See the rest here:
Healing Your Gut Won’t Make You Lose Weight – The Daily Meal


Sep 7

Free Webinar Teaches How to Train Your Mind to Lose Weight – PR Newswire (press release)

BEVERLY,Mass., Sept. 7, 2017 /PRNewswire/ — Andi Freedman, a certified Cognitive-Behavioral Therapist who uses “Cognitive Coaching” to change people’s thinking about food and eating, is hosting a free interactive webinar, Cognitive-Behavioral Approach to Weight Loss and Wellness – Mind Over Food on Saturday,9/16/17. The webinar will help people worldwide learn about a totally unique, effective, and sustainable wellness and weight loss program that uses established Cognitive Behavioral Techniques to lose and keep off weight. There is limited seating, so be sure to sign-up here: http://www.mindoverfood.com/mind-over-food-introduction-webinar/

According to Andi, “Diets don’t work! Why? Because they focus on WHAT you are eating but not HOW you are eating. This program, based on the ‘Beck Diet Solution’ is different because it focuses on thepsychological factorsthat cause weight gain and obesity not on eating fads and counting calories.”

The free webinar outlines strategies that have been proven to help you:

This informative webinar with Andi is especially for people interested in losing weight and those who want to better manage their health. Join us for this opportunity to learn a novel approach to dealing with these issues on this FREE webinar! Sign up even if you can’t make it and Andi will send you the recording. Please sign up soon as you can, as registration is limited.

About Andi Freedman

Andi Freedman is a Beverly, MA based and online certified Cognitive-Behavioral Therapist who uses “Cognitive Coaching” to change people’s thinking about food and eating. Andi has become an inspiration to those who want to lose weight, be healthy and feel confident again. Andi may be contacted on the web at http://www.mindoverfood.com, by email at andi@mindoverfood.com and on Facebook at @mindoverfoodtraining, or by calling (978) 712-8595.

Media Contact: Andi Freedman Mind Over Food (978) 712-8595 175321@email4pr.comwww.mindoverfood.comFacebook page: https://www.facebook.com/mindoverfoodtraining

View original content with multimedia:http://www.prnewswire.com/news-releases/free-webinar-teaches-how-to-train-your-mind-to-lose-weight-300515551.html

SOURCE Andi Freedman

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Free Webinar Teaches How to Train Your Mind to Lose Weight – PR Newswire (press release)


Sep 7

How to lose weight with a low carb diet in two weeks – Telegraph.co.uk

In the longer term, removing carbohydrates as a source of energy means your body uses fat and protein as its main source,aiding weight loss.

However, it’s worth noting that the idea of cutting out carbs is very broad and not always completely helpful. Carbohydrate is a big food group, consisting of fibre (vegetables, whole wheat, pulses), starch (bread, pasta, rice, potatoes) and sugar (fruit, honey,biscuits, chocolate). For the aspiring slimmer, not all carbs are made equal.

Whilefibre and some starches are generally considered good forms that provide a slow and steady release of energy, sugar ismore contentious, as it provides a huge spike in energy very quickly, which the body is less likely to burn off (unless you’re about to do exercise).

There are schools of thought that argue against low carb diets.

One of the primary gripes is that it is simply not practical for day to day living. The process of converting fat to energy (when carbohydrate is not available)is much slower, so dieters can be beset by feelings of fatigue.

Originally posted here:
How to lose weight with a low carb diet in two weeks – Telegraph.co.uk


Sep 6

Beauty Queen Returns Crown After Being Told To Lose Weight … – BET

Miss United Kingdom, Zoiey Smale, has returned her crown to sender after being asked to trim down before the Miss United Continents pageant next month.

The catch is, Zoiey is a U.K. size 10 (which is equivalent to a U.S. size 6). Yep. Were confused too.

Zoiey told The Daily Mail that in July, the national pageant director wanted to share some feedback prior to her next competition.

“She said to me,’They want you to go on a diet plan and they want you to lose as much weight as possible for the finals.’ I was like, ‘Pardon?'”

The new mom (and foodie) was naturally infuriated, but instead of exchanging insults, she decided to claim headlines. Two weeks after the phone call, Zoiey decided to hand in her hard-earned crown despite a prior hiatus of competing due to the pressures.

In an exclusive with Peoplemagazine, Zoiey shared the statement below:

My body has carried me through my 20+ years of being on this earth, allowed me to have a career I am very proud of, carry a child and the best thing of all, my body has never given up on me, she said. I have had some really amazing experiences through being in the pageant industry and made some lifelong friends and memories. However, I dont believe anyone should be able to manipulate you and dull your sparkle.

If a pageant doesnt want to utilize my capabilities because I am a size 10, then its their loss, sheadded. Its a case of right girl, wrong pageant.

The issue beauty standards is a big one, psychologically damaging to women across the board. While it’s true, Zoiey did make the choice to be part of the pageant world, we are huge fans of the way that she defended herself and her right to think her body is beautiful just as it is.

Of course, we applaud working on yourself, but losing an unhealthy amount of weight to get a crown doesn’t make you a winner. The way that this organization tried to bully and shame Zoiey is totally inappropriate but, ultimately reflective of how the world puts pressure on women to “look a certain way.”

Go here to read the rest:
Beauty Queen Returns Crown After Being Told To Lose Weight … – BET


Sep 6

Redefining our set body weight may be the way to lose weight for good – Camden Haven Courier

Been on every diet you can think of? Taking your time may be the solution you’re after.

After 30 years of dieting, Lynne Ryan successfully tried the Interval Weight Loss approach. Photo: Jessica Hromas

“I’ve been on every diet known to man,” says Lynne Ryan, a nurse and diabetes specialist who has had a life-long struggle with her weight.

Ryan, 61, has tried low-carb, low-fat, the ‘dry sherry diet’, the boiled egg diet, Weight Watchers, “everything”.

“While I managed to lose weight, I always put it back on and then a few more kilos,” says Ryan.

Her experience is common among the 63 per cent of Australian adults who are overweight or obese;95 per cent can losethe weight, but they can’t keep it off. In fact, they often end up heavier than when they started.

It is a problem Dr Nick Fuller, from the University of Sydney’s Charles Perkins Centre, has sought to address in over a decade of work as an obesity researcher and specialist.

“The reason the scales keep going up is because we are tuned to a set body weight a weight that the body feels most comfortable being,” Fuller explains.

When we take our bodies out of that comfort zone by restricting energy through dieting, our body works to counteract the weight loss, slowing down our metabolism, activating our hunger hormones and, when we return to normal eating, storing a little extra fat to “survive the next starvation (otherwise known as a diet)”.

Some obesity experts prescribe medications to suppress the hormonal response, but Fuller believes there is another way.

In an approach he has called Interval Weight Loss, Fuller says we can avoid triggering the hormonal cascade by losing a small amount of weight typically 2 to 2.5 kilograms over the course of one month. The weight is then maintained for one month, giving the body and its ‘set-point’ time to adjust, before another weight-loss “interval” starts.

“To avoid disturbing the equilibrium too muchyou don’t ideally want to lose much more than that, and then to negate all of the problems that often come with weight loss, you need to then maintain that weight for the next month to reset what is now your normal body weight before proceeding to lose weight again,” Fuller explains. “If you continue to lose weight you will not succeed.”

The gradual, comparatively gentle process means there is no need to count calories or restrict food groups. Along with a focus on quality sleep and activity levels, interval weight-loss involves eating five small meals a day of whole foods, including carbohydrates, dairy, eggs, nuts, oil and even chocolate as well as vegetables and fruit.

Ryan was skeptical when she first learned of the approach; one that unlike everything else she had tried did not involve restriction or a constant focus on weight loss.

“I had quite a few robust discussions about me not wanting to actually follow what he was suggesting,” she recalls. “The challenge for me was believing that this would work because nothing had before. In the beginning I wanted results immediately. He convinced me that was why I hadn’t been successful for the previous 30 years.”

After fifteen months on the plan, Ryan lost the 20 kilograms she had been trying to lose. Eight years later, she has kept the weight off.

“I feel fantastic,” she says. “I still make breakfast my largest meal of the day [as the plan recommends]. It forever changed my mindset about how you approach weight loss. Previously it was ‘on Monday, I’m going to go on this massive diet and I can’t eat this and I can’t eat that and I can’t go out for dinner and I can’t do this’. That all changed and suddenly I wasn’t on a diet and I was losing weight and most importantly, I was keeping it off.”

Fuller believes its success is the fact that it is not a diet.

“It is a realistic lifestyle plan, individually tailored, and scientifically proven,” he says. “It helps a person redefine their set body weight so they keep the weight off for good.”

See the original post here:
Redefining our set body weight may be the way to lose weight for good – Camden Haven Courier


Sep 5

Why You Shouldn’t Lose Weight Too Fast… – HuffPost

Its a beautiful, sunny day here on Long Island, and despite it being a federal holiday (Labor Day) here in the States, Im still meeting with a couple of clients today. Unlike most people who absolutely hate their jobs and count the days until their next extended weekend, I genuinely enjoy my career, so I dont mind working on days like today. Outside of Thanksgiving and Christmas, Ill rarely turn down a client who requests to meet on days where most people are off:-)

Now then, lets discuss a fairly common goal that prospective new clients have with me. Well be on our strategy call reviewing their health questionnaire (to set yours up, go to http://www.weightlossbypete.com/strategy!), and well get to the section where theyve filled in their SMART goals. Normally, the goal is to lose a substantial amount of weight in a very short period of time.

Look, I get itYoure tired of feeling depressed, exhausted and fat all of the time, and you want to get as far away from those feelings as quickly as possible! If there werent any physical ramifications that came with that, then you can bet Id be another one of those fit pros selling you a bullshit Lose 30 lbs in 30 Days! program.

That being said, here are just a few of the many negative side effects losing a bunch of weight really quickly will provide you with:

3 Yo-yoing with your Weight, which puts unnecessary stress on your organs, and

4 No Knowledge of SUSTAINABLE eating and fitness practices to keep the weight off!

As Ramification #4 would suggest, when folks lose a considerable amount of weight in a very short period of time, they tend to do so in an unsustainable way, often via the application of an extremely low calorie diet coupled with insane amounts of exercise.

Now, I dont know about you, but I know that Im too busy to devote multiple hours a day to exercise, let alone the fact that my ability to function with hardly any food in my system is nonexistent! Food is fuel, so if youre looking to better your life while operating on empty, then my friend, youre truly going to struggle!!

The BEST rate to lose weight at, on average, is anywhere from 0.5 to two pounds per week. I can already hear the objections to this range, If I dont lose it really fast, then my motivation is going to wane! I cant work so hard all week and see just a couple of pounds (or less!) down on the scale

News Flash: The scale isnt everything! It just happens to be the easiest method of measuring progress on your weight loss journey.

Riddle me this: What are people going to notice first? Inches lost (and thus, your physical changes), body fat percentage reduction (also a physical change!), or the number of pounds lost? Most people wont notice youve lost any weight until youve lost a MINIMUM of 10 lbs, but if youre losing inches regularly and youre routinely reducing your body fat percentage, not only will your clothes fit better (or will you even have to potentially buy a newer, SMALLER wardrobe), but youll look and feel significantly better than before!

Some of my BEST success stories have come from people who didnt hit their short-term weight loss goals, but were more lean, toned, fit and energetic than theyd ever been at a weight 1020 lbs HIGHER than they anticipated they needed to get down to when we first started working together!! One busy mom finished off at 15 lbs HIGHER than she aimed for, but looked better than she ever had in her entire life!!!

One of the most common issues with weight loss, weight gain, and anything to do with weight is the cycle of yo-yoing. As a global society, weve gotten so good at losing weight, but so notoriously terrible at KEEPING IT OFF! If youre using a fad diet and/or workout program to get you results fast, I can assure you that youre not going to learn ANYTHING about what it takes to keep that weight off FOR GOOD!!

Unlike most people in the health and fitness space, I teach my clients high QUALITY nutrition, which will not only assist them in reaching their short-term weight loss goals, but will enable them to develop the healthy lifestyle habits necessary to keep the weight off PERMANENTLY! Outside of perhaps being a little more liberal with certain food and drink, NOTHING changes once youve reached your short-term goals!!

As someone whos lost 100 lbs and kept it off, I can tell you that good nutrition practices and consistent exercise habits are the KEY to never looking back at where you started from

So, if youre looking to make a healthy, sustainable and PERMANENT change, then you must learn to BE PATIENT and FORGIVING wit yourself! LEARN what needs to be done, instill those principles in your life, and youll be amazed at how EASY it is to keep the weight off 5, 10 and even 20 years down the road:-)

pete@weightlossbypete.com

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

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

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

To get your FREE copy, please go to http://www.weightlossbypete.com/5strategies.

See more here:
Why You Shouldn’t Lose Weight Too Fast… – HuffPost


Sep 5

Weight loss: Do NOT quit carbs to lose weight – here’s why bread can HELP shed the pounds – Express.co.uk

MealKitt, who specialise in portion control, explained to Express.co.uk that those trying to lose weight are better off keeping carbs as part of their diet.

All dieters should do is make sure they are eating the right type. They explained: Most of us think that in order to lose weight and maintain a healthy diet we should be cutting out carbs, or at least minimising the amount we consume.

However this isnt always the case; carbohydrates come in many forms and some can be essential for our wellbeing.

Carbohydrates are the bodys main source of energy as they are broken down into glucose before being absorbed into the blood stream. Moreover carbohydrates that are high in fibre will bulk up your meals and help you feel full.

Getty Images

As well as eating the right type of carbohydrate, it is important to monitor portions, as it is all too easy to overfill a plate.

MealKitt advised: Evidence shows that around a 12 – 16 per cent increase in an average daily calorie intake among adults in the UK is due to larger portion sizes and tableware.

If youre not sure what a standard portion should be, then try using a kitchen tool such as MealKitt (www.mealkitt.com, 39.99) designed to help you with weight management and calorie control, ensuring you stay on the right track.

These are the carb swaps all dieters should be aware of according to the portion control experts:

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Getty

1 of 10

Swap a sugary breakfast cereal for porridge

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Pasta/Noodles

Many of us wouldnt dream of having pasta or noodles when sticking to a healthy diet, however if you choose the right one then you can indulge without the guilt.

The Good Option: 100g white pasta, uncooked contains: 356 calories. 75g carbohydrates and 13g protein

The Better Option: 100g wholegrain pasta, uncooked contains 343 calories, 67g carbohydrate and 11g protein

The Best Option: 100g thin noodles contains 128 calories, 5.5g carbohydrates and 9g protein

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Sandwiches dont have to be off the lunch menu, even if you are trying to shed the pounds

MealKitt

Bread

Sandwiches dont have to be off the lunch menu, even if you are trying to shed the pounds. Opting for bread that is more nutritionally dense will help you curb the cravings and leave you fuller for longer.

The Good Option: Three slices brown seeded organic bread contains 280 calories, 42g carbohydrate and 10g protein

The Better Option: Three slices white bread contains 253 calories, 48g carbohydrate and 9g protein

The Best Option: Three slices low carb bread contains 234 calories, 27g carbohydrate and 16g protein

Rice

A staple in Asian cuisine, choose the best type so you can make your own ‘fakeaway’ at home.

The Good Option: 100g rice cakes contains 368 calories, 78g carbohydrates and 8g protein

The Better Option: 100g brown rice contains 164 calories, 31g carbohydrates and 3.7g protein

The Best Option: 100g white rice contains 153 calories, 30g carbohydrates and 3.3g protein

Getty Images

Getty Images

Beans

As well as being a good, slow releasing carbohydrate beans also have high levels of protein making them especially perfect for vegetarians or vegans who dont get protein from animal products.

The Good Option: 100g kidney beans contains 127 calories, 22g carbohydrate and 9g protein

The Better Option: 100g lentils contains 82 calories, 10g carbohydrates and 6g protein

The Best Option: 100g baked beans in tomato sauce contains 78 calories, 12g carbohydrates and 4.7g protein

Potatoes

These are arguably the most versatile type of carbohydrate; whether you have them baked or boiled make sure youre choosing the best one.

The Good Option: 100g white potato contains 70calories, 16g carbohydrates and 1.7g protein

The Better Option: 100g sweet potato contains 86 calories, 20g carbohydrates, 1.6g protein

The Best Option: 100g squash contains 39 calories, 8.3g carbohydrates and 1.1g protein

Go here to read the rest:
Weight loss: Do NOT quit carbs to lose weight – here’s why bread can HELP shed the pounds – Express.co.uk


Sep 5

Redefining our set body weight may be the way to lose weight for good – Bendigo Advertiser

Been on every diet you can think of? Taking your time may be the solution you’re after.

After 30 years of dieting, Lynne Ryan successfully tried the Interval Weight Loss approach. Photo: Jessica Hromas

“I’ve been on every diet known to man,” says Lynne Ryan, a nurse and diabetes specialist who has had a life-long struggle with her weight.

Ryan, 61, has tried low-carb, low-fat, the ‘dry sherry diet’, the boiled egg diet, Weight Watchers, “everything”.

“While I managed to lose weight, I always put it back on and then a few more kilos,” says Ryan.

Her experience is common among the 63 per cent of Australian adults who are overweight or obese;95 per cent can losethe weight, but they can’t keep it off. In fact, they often end up heavier than when they started.

It is a problem Dr Nick Fuller, from the University of Sydney’s Charles Perkins Centre, has sought to address in over a decade of work as an obesity researcher and specialist.

“The reason the scales keep going up is because we are tuned to a set body weight a weight that the body feels most comfortable being,” Fuller explains.

When we take our bodies out of that comfort zone by restricting energy through dieting, our body works to counteract the weight loss, slowing down our metabolism, activating our hunger hormones and, when we return to normal eating, storing a little extra fat to “survive the next starvation (otherwise known as a diet)”.

Some obesity experts prescribe medications to suppress the hormonal response, but Fuller believes there is another way.

In an approach he has called Interval Weight Loss, Fuller says we can avoid triggering the hormonal cascade by losing a small amount of weight typically 2 to 2.5 kilograms over the course of one month. The weight is then maintained for one month, giving the body and its ‘set-point’ time to adjust, before another weight-loss “interval” starts.

“To avoid disturbing the equilibrium too muchyou don’t ideally want to lose much more than that, and then to negate all of the problems that often come with weight loss, you need to then maintain that weight for the next month to reset what is now your normal body weight before proceeding to lose weight again,” Fuller explains. “If you continue to lose weight you will not succeed.”

The gradual, comparatively gentle process means there is no need to count calories or restrict food groups. Along with a focus on quality sleep and activity levels, interval weight-loss involves eating five small meals a day of whole foods, including carbohydrates, dairy, eggs, nuts, oil and even chocolate as well as vegetables and fruit.

Ryan was skeptical when she first learned of the approach; one that unlike everything else she had tried did not involve restriction or a constant focus on weight loss.

“I had quite a few robust discussions about me not wanting to actually follow what he was suggesting,” she recalls. “The challenge for me was believing that this would work because nothing had before. In the beginning I wanted results immediately. He convinced me that was why I hadn’t been successful for the previous 30 years.”

After fifteen months on the plan, Ryan lost the 20 kilograms she had been trying to lose. Eight years later, she has kept the weight off.

“I feel fantastic,” she says. “I still make breakfast my largest meal of the day [as the plan recommends]. It forever changed my mindset about how you approach weight loss. Previously it was ‘on Monday, I’m going to go on this massive diet and I can’t eat this and I can’t eat that and I can’t go out for dinner and I can’t do this’. That all changed and suddenly I wasn’t on a diet and I was losing weight and most importantly, I was keeping it off.”

Fuller believes its success is the fact that it is not a diet.

“It is a realistic lifestyle plan, individually tailored, and scientifically proven,” he says. “It helps a person redefine their set body weight so they keep the weight off for good.”

Continue reading here:
Redefining our set body weight may be the way to lose weight for good – Bendigo Advertiser


Sep 3

When trying to lose weight, put health above battling with the scale, experts say – The Columbus Dispatch

Michael Huson The Columbus Dispatch @Mike_Huson

In theory, losing weight sounds simple: calories in, calories out.

But not everybody sees the same results or the same rate of weight loss. And that can lead to frustration and surrender.

You have to create a caloric deficit to lose weight, but there are a lot of things that play into that, said Liz Weinandy, a registered dietitian at the Ohio State UniversityWexner Medical Center. Its not as simple as it sounds.

More than one-third of adults in the UnitedStates areobese, according to the Centers for Disease Control and Prevention. But only about 1 in 6 Americans who have been overweight or obese are able to successfully lose weight and maintain it, according to a study by Penn State University.

Think about health first. If we think about eating healthily, then it doesnt become a battle with the scale, Weinandy said. Its really about changing that mindset. Its really about the end goal, which should be better health.

Weight loss can seem to happen slowly, but results are attainable through persistence and attention to overall health, she said.

Every once in a while, I get somebody who comes to me and everything they tell me is perfect,” includingwhat theyre eating and howtheyre exercising, Weinandy said. And things just wont budge.

The first variable she checks: exercise habits.

Cardio workouts, as opposed to weight training, are more effective at increasing metabolism, said Dr. Jacqueline McGowan, a Mount Carmel sports medicine physicianin Lewis Center. Walking, jogging, biking, swimming and jumping rope aregood activities to get resultson the scale.

The American Heart Association recommends a minimum 150 minutes of moderate exercise each week to improve cardiovascular health in adults.

Other types of exercise, such as weight training, also help the body burn calories, but with delayed results, McGowan said. The trick is to find a healthy combination of strength and cardio.

But for some,weight loss still can stagnate, even when the body keeps moving. One problem might be muscle memory.

Mixing up workout routinesand running routesor terrains canstimulate weight loss by forcing the body to utilize different muscles, essentially tricking it from falling back onto movements committed to memory, McGowan said.

Along with exercise, eating habits playa largerole in losing and keeping off weight, Weinandy said. Eating a breakfast with protein, and getting moderate protein throughout the day, is important.

Drastic reductions in caloric intake also canbe unhealthy. Whatever people do needs to be reasonable, so that it is sustainable, Weinandy said.

The cycle of dieting, losing weight and regaining weight can cause problems.

A study by researchers at the universities of Exeter and Bristolin Great Britainpublished last year in the journal Evolution, Medicine and Public Health found that weight cycling, also known as yo-yo dieting, actually could leadto weight gain. Repeated dieting is interpreted by the brain as a series of short-term famines, encouraging the body to store fat in the face of a potential food restriction in the future, the study suggests.

Physiological factors also canbe to blame if someone can’t lose weight, McGowan said. People with an underactive thyroid, for example,tend to have slower metabolic rates, making it harder to shed pounds. Weight gain is also among several common symptoms of polycystic ovary syndrome, a hormonal disorder primarily affecting women of reproductive age.

And weight gain cancome with age, as metabolism naturally slows down.

Don’t despair, though, McGowan said. Evenif attempts to lose weight come up short, with the help of a physician, improving ones health is not impossible.

You may not see the results on the scale, but it doesnt mean that there arent benefits otherwise,” she said.

mhuson@dispatch.com

@Mike_Huson

Link:
When trying to lose weight, put health above battling with the scale, experts say – The Columbus Dispatch


Sep 3

Four tips for losing weight, from adding vitamin B and omega 3 fats to your diet, to slower eating – South China Morning Post

Obesity and its related diseases are among todays most visible yet most neglected public health problems in Western countries. And rapid urbanisation in Asian countries and the adoption of Western lifestyles are setting the stage for an Asian obesity epidemic, too.

A behavioural risk factor survey conducted by Hong Kongs Centre for Health Protection in April showed that 38.8 per cent of the population aged from 18 to 64 were classified as being overweight or obese, with 20.7 per cent obese. More men (48.2 per cent) than women (30.5 per cent) were classified as overweight or obese. Nearly one in two Hongkongers aged 55 to 64 were overweight or obese.

According to the World Health Organisation, being overweight or obese can cause adverse effects on blood pressure, cholesterol, triglycerides and insulin resistance, all of which can increase the risk of cardiovascular diseases, type 2 diabetes, and cancer.

Mortality rates increase with weight, as measured by body mass index (BMI, a measure of weight relative to height kg/m2). For Chinese adults in Hong Kong, a BMI from 23kg/m2 to 25kg/m2 is classified as overweight and 25kg/m2 or above is classified as obese. This is caused by a combination of increased availability, bigger portions, and more high-calorie foods.

So what can you do to reduce your risk of developing obesity related diseases?

Your weight depends on the number of calories you consume, how many you store, and how many you burn up. These factors are influenced by a combination of genes and the environment. Your metabolism and your food choices have an impact on your physiology. It is crucial that you make healthy lifestyle changes to help achieve and maintain your ideal weight.

While physical activity is important for your weight, mood and overall well-being, it might not always result in rapid weight loss. A successful change to your diet might.

In my experience as a nutritionist, dietary changes are especially important at the beginning of any new weight-loss plan. Some clients who dedicate hours to exercising each day sometimes get discouraged when the weight doesnt fall off.

A formerly overweight client managed to lose weight, keep it off and most importantly feel transformed with improved energy and mood by following a tailor-made, reduced-calorie meal plan consisting mainly of the key components suggested below.

By eliminating refined carbohydrates, sugar and gluten, she was able to pinpoint which foods got in the way of losing weight, and understand how certain foods affected her, physically and emotionally. Digestive issues such as bloating and constipation no longer affect her daily activities.

Focus on making gradual changes to your diet, such as eating more phytonutrient-rich vegetables, skipping calorific late-night snacks, and cutting back on refined carbohydrates.

You may have heard it many times eat lots of fruits and vegetables, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices part of your everyday routine without feeling deprived or depressed.

Here are four practical dietary tips to shed weight while staying satisfied.

Eat your omega 3s

Not all fats are bad for you. While you should limit saturated and trans fats, unsaturated fats such as polyunsaturated omega 3 fats are healthy in moderation. Including small amounts of these fats as part of a reduced-calorie diet may help make your meals more satisfying and make losing weight easier, according to a study published in Appetite.

A review article published in Nutrients also noted that omega 3 fats might help with weight loss by reducing appetite and increasing fat burning, especially when combined with a reduced-calorie diet and exercise. Omega 3 fat is commonly found in fish such as mackerel, salmon, ocean trout and sardines. It can also be found in nuts and seeds, some of the best sources being flaxseeds and walnuts. Grab a nutty smoothie after your workout for a quick dose of waistline-friendly omega 3.

Load up on Vitamin B

B vitamins such as folate, vitamins B6 and B12 play an important role in helping your body metabolise nutrients (namely carbohydrates, protein and fat), converting the food you eat into energy, and helping with appetite control, which may be beneficial for weight loss.

Whole grains, poultry, eggs, beans and leafy greens are good sources of B vitamins. These foods are also generally lower in calories.

Good food, good mood

Microorganisms found in yogurt and other cultured foods such as miso, tempeh and fermented vegetables may help your bodys bacterial environment inside and out, thereby improving your digestion and absorption of food and nutrients, consequently assisting in weight loss.

Opt for protein-rich Greek yogurt, which helps you feel fuller longer and boosts your bodys energy expenditure. A healthy gut is key to your mood, as the gastrointestinal tract can activate neural pathways and central nervous system signalling systems in the brain.

Slow down and savour each bite

With hectic schedules, most time-poor Hongkongers eat way too quickly, and consume too many calories before realising we have eaten more than enough to satisfy our hunger. It takes about 20 minutes for the Im full signal sent by the gut hormones and stretch receptors in your stomach to reach your brain.

A feeling of fullness translates into eating less, thereby helping shed unwanted weight. Try stretching out your mealtimes by chewing a little longer than usual, putting down your fork or chopsticks between each bite, and taking small sips of water.

Not only does eating slowly and mindfully help you eat less, it also enhances the pleasure of the dining experience.

Michelle Lau is a certified nutritionist and nutrition educator, and the founder of Nutrilicious (facebook.com/nutriliciousss), a Hong Kong-based nutrition consultancy company

Here is the original post:
Four tips for losing weight, from adding vitamin B and omega 3 fats to your diet, to slower eating – South China Morning Post



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