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Posted: March 22, 2017 at 1:44 am
When making lifestyle changes, sometimes it is easier to pick just a few things to focus on at a time. Make your efforts more worthwhile by changing the habits that are the most destructive. In my experience as a registered dietitian, there are a few habits that can really derail your progress. Get rid of these first:
Stop weighing yourself every day.
I know that some people see the scale as a tool for accountability, but the scale lies. Fluids and hormonal changes cause imbalance and weight fluctuation. While your experience may not be as exaggerated, on several separate occasions, I have both gained and lost more than five pounds in one day. This is mostly attributed to fluid intake and workouts, but fluctuations during the day and overnight are normal. Seeing a pound of weight lost overnight is not a pound of fat lost. Sorry!
By the same token, a pound of weight gain is not failure or a plateau. If you are watching your weight, my suggestion is to use the scale on a weekly or no more than twice-weekly basis. This will give you an idea of the way you are trending and will give you a ruler from which to measure your efforts in the gym and at the dinner table.
Stop shopping the inner aisles of the grocery store.
It is OK to head down the baking aisle for spices, and browse the cereal aisle for the right kind of oats, but reserve the bulk of your grocery cart space for items on the perimeter of the store.
So many people compare granola bars and crackers, while they should be avoiding labeled boxes. Keep tempting items out of your home. Save time and simplify by making a list of the inner aisle items you need to create healthy meals and snacks, and stay focused on selecting only those items when you are in the center of the store.
Stop grazing.
Grazing is different than intentionally eating several small meals each day. The benefits of eating regularly spaced, small quantities of balanced foods include extended energy levels, blood sugar control and weight management, but the key is to make these mini meals intentional. See them as an opportunity to stop, think and nourish your body with what it needs to work efficiently.
Grazing is when a person continues to go back for something else. This happens when there is insufficient satisfaction from the snack. To avoid it, decide what you will eat ahead of time, and make it balanced, with at least a bit of protein and fiber. Have your snack or meal, and then stop. Realize there will be another time to eat. Recognize your sense of fullness. These strategies will help you to avoid over-consuming.
The worst habits to keep are the ones that keep you from succeeding, so your changes may be different than the ones above. Other habits like going all-or-nothing, comparing yourself to others and negative self-talk are also detrimental to success but changing these things will involve ongoing work, and it is more difficult to measure progress.
Choose your goals based on the behaviors that are derailing you the most. Talk to your support system, or see a registered dietitian or counselor if you need guidance.
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3 habits that get in the way of weight loss | Live Well Nebraska ... - Omaha World-Herald
Posted: March 22, 2017 at 1:44 am
The prospect of losing weight can be mysterious to some and nearly impossible to others. I get it. You could spend countless hours at the gym, avoid processed foods and eat lots of vegetables, but the scale still wont budge. While you may think you're doing everything right, there are a few seemingly healthy habits that may be to blame.
Yes, this is a thing! Although fruit is the healthiest form of sweet, too much fruit can be as much of a weigh gain culprit as chocolate. Although fruit provides fiber, vitamins and fluid to your diet, it also provides a ton of sugar. If your body consumes more sugar than it can use for energy or store in the muscles, it starts shuttling that sugar directly into fat cells for storage.
For weight loss purposes, I recommend fruit intake be limited to one or two servings per day for women and no more than three servings for men. But note that these recommendations are general and may vary based on your physical activity level, age and other lifestyle dependent factors.
Pears, apples, strawberries, raspberries and grapefruit all have a low glycemic index meaning they are digested slower, do not spike blood sugar levels as quickly and will keep you felling fuller, longer.
Tip: A serving size is one cup of cut fruit or the size of a tennis ball. Beware of prepackaged fruit, like the containers found at Wawa, which are usually two cups, which is the maximum amount a woman should have in one day.
Most salads start on a bed of good intentions (leafy greens and raw vegetables) but can easily take a trip to the dark side once you add in excess dressing, over portioned cheese, fried proteins and processed toppers like dried fruits, croutons, tortilla strips and bacon crumbles! Salads can be a great vehicle for getting more vegetables into your diet as long as you're mindful of what goes into your mix. For the best RD-approved salad, I recommend choosing at least three non-starchy vegetables along with a dark green base. Opt for kale, spinach or arugula instead of iceberg lettuce, which has a nice crunch but almost no nutritional value.
Top your mix with lean protein (4-6 ounces), like chicken, turkey or fish. Theres no need to have chicken, bacon and eggs or three different Italian meats as your protein; its excessive. Adding avocado or nuts/seeds to your salad can provide a healthy dose of monounsaturated fats. However, most salad shops will use half of an avocado and a quarter cup of nuts, which combined is excessive. Choose one or the other to keep portion size in check.
I am not one to demonize salad dressing but heres something to keep in mind: The average ladle used for salad dressing is cup (or 4 tablespoons), which totals almost 300 calories. This is double the recommended portion size! Go with clear-based dressings over creamy and ask for it on the side.
Tip: Your average fruit vinaigrette can pack anywhere from 6-16 grams of sugar per 2 tablespoons which is close to half of the recommended amount of sugar an individual should consume in one day! Instead, opt for tahini and lemon juice or olive oil and apple cider vinegar.
Fats are an essential part of a healthy diet. Oils such as coconut, olive and sesame have wonderful health benefits they help the body absorb fat-soluble nutrients and when consumed properly, assist in the weight loss process. That being said, you still can go overboard on healthy oils. Pouring olive oil straight from the bottle makes it extremely hard to control portion size, and at 120 calories per tablespoon, they can add up fast. A mindful serving of added oil for weight loss is a maximum of 1 tablespoon per meal for women and 2 tablespoons for men.
Tip: Be choosy when using oils. Making eggs for breakfast? Use extra virgin olive oil cooking spray instead of using liquid olive oil to coat the pan. If you ate roasted vegetables at lunch, try steamed vegetables with fresh herbs at dinner or use an oil mister when prepping to keep calories down.
Although natural sugars like agave nectar or honey may offer better quality than artificial sweeteners and processed sugars, they can still add a significant amount of sugar to your diet, which is not beneficial to your health or waistline. Always, limit added sugars of all kinds to 24 grams a day for women (6 teaspoons), and 36 grams for men (9 teaspoons).
Tip: There are at least 61 different names for sugar (cane sugar, maltose, dextrose, rice syrup etc.) listed on food labels. Familiarize yourself with the various names that may disguise sugar in the ingredients list to avoid overconsumption.
Alcohol, whatever the form, does not help your metabolism in any way. Just because red wine contains resveratrol (an antioxidant) does not mean its free of calories. Alcohol also reduces inhibitions, causing you to unknowingly eat more food. Do this every night and youre surely going to negate any good choices you made during the day towards your weight loss.
If you cant curb your daily alcohol intake altogether then set a limit for yourself. Buy a bottle of wine with the intention that it must last a whole work week. If you have a bad day at work on Wednesday and finish the bottle that evening, then do not drink again until Saturday.
Tip: Choose organic, sulfite free wines, which may be easier on the liver. If you really want a cocktail, go for top shelf liquors. They are cleaner, with fewer chemicals and fake ingredients for the liver to process. Keep serving size in mind too. A serving of wine is a 5 oz. pour and a serving of liquor is 1.5 oz.
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Published: March 21, 2017 4:00 AM EDT | Updated: March 21, 2017 3:22 PM EDT
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5 'healthy' habits that are sabotaging your weight loss efforts - Philly.com (blog)
Posted: March 22, 2017 at 1:44 am
Women's Health | 8 MyFitnessPal Mistakes That Are Sabotaging Your Weight-Loss Goals Women's Health MyFitnessPal can be a genius weight loss toolespecially if you have a tendency to munch mindlessly or have no idea how many calories you're eating in the first place, says Christy Brissette, R.D., president of 80 Twenty Nutrition. Tracking your ... |
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8 MyFitnessPal Mistakes That Are Sabotaging Your Weight-Loss Goals - Women's Health
Posted: March 22, 2017 at 1:44 am
After last week's This Is Us finale, all signs pointed to a new direction for Kate Pearson as she looks to start a career in music. (Were going to [have Kate] do a lot of singing next season," writer and season two co-showrunner Elizabeth Berger recently said. "Were excited to explore this part of her because she has a beautiful voice.) It was a decision that we applauded, especially because it shows that there's more to Kate than her weight-loss journey or her relationship with Toby.
But while it's important that Kate's struggle with body image isn't her entire storyline, it would also miss an opportunity to continue to build momentum on something that many of us identify with on various levels. Chrissy Metz agrees. "I think Kate's journey brings courage and awareness to plus-size individuals and to weight gain, weight loss, and how they both coincide or how people decide to do it or don't do it," Metz told Glamour at Paleyfest. Yes, there will be a bigger focus on Kate's career in season two, but Metz feels both stories need to be told. "I know people had been asking if there was going to be an additional storyline aside from the weight-loss journey, and I think that just like in life, it coincides. That's the tricky part. How do I lose weight and put myself first and balance everything while I'm pursuing my heart's desires? I can't wait to see that play out because I know it's going to be interesting."
Metz adds: "I think that it would be great if Kate had this epiphanydeep down she knows that shes special and that shes wonderful. Its just that missing component. The physical aspect with the mental and emotional have to come together, but she has to get over all of the things that shes been really stuffingtruly stuffingfor the past 36 years. I kind of dont want her to figure it out right away."
As for Kate's burgeoning career in music, Metz doesn't know how that's going to look quite yet. ("Will she tour? Will she do coffee shops? Who knows?") Metz's on-screen mom and costar, Mandy Moore, is down for anything, as long as it involves working with her TV daughter. "I'll slap on those prosthetics in two seconds," Moore jokes of Rebecca in the present day. "Anything to sing with Chrissy!"
PHOTO: Michael Kovac
It's a relationship that both Moore and Metz hope to see expand in season two. "Chrissy knows who she is, she's comfortable in her skin, she's very decisive," Moore told us. "Kate is really funny and warm, but Chrissy is, I think, tenfold."
RELATED: The Cast of This Is Us Just Debunked One of the Most Popular Theories About Jack's Death
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Why Chrissy Metz Doesn't Want Her This Is Us Character to "Figure Out" Her Weight Loss Journey Quite Yet - Glamour
Posted: March 22, 2017 at 1:44 am
Its a very nice sunny day here on Long Island. Every Tuesday and Friday, I head to Port Washington (my hometown), and usually visit both my grandmother and my dad. My grandmother fractured her hip this past summer, and I help her to continue to rehab and get better on it. Shes doing more and more now without her walker, so thats a plus!
My dad was looking to put on some muscle after a three year span that included two heart attacks, which left him pretty thin. Mission accomplished there, too;-)
Today, though, Id like to talk about positives over negatives. To be completely transparent, me writing this to you is just as cathartic for me as it can be for you
When we start off on a new journey, we have grand aspirations. To lose 60 lbs in six months. To fit into a favorite article of clothing that no longer fits. To be able to keep up with our kids when we have difficulty handling our own day-to-day activities.
Whatever your aspirations, they sound great before you start. And you may even take some big leaps the first few weeks down your new path. But then, something happens!
The scale may not budge, or (God forbid!) it may move in the wrong direction! Those jeans you use as motivation are TIGHTER this week than they were one week ago! Youre having trouble keeping up with the kids this week, when things seemed a million times easier just seven days ago!
Whatever the negative, ALWAYS look for the positive in the situation! So, the scale didnt move. Howre you feeling? Do you feel stronger? More flexible? Are day-to-day tasks becoming easier?
So, those pants are a little tighter on you than you expected them to be. Look in the mirror. Do you look firmer? Do you FEEL better than you did when you started?
Not every week is going to be rainbows and sunshine! The first few weeks into a new endeavor always seem to yield huge results, because youre taking massive action on them. When you start a health and weight loss journey, for instance, your body releases A TON of water weight (not literally, silly!), and thus you can lose anywhere from 310 lbs in Week 1 alone!
When the scale slows, and potentially even stops a few weeks in, thats just one of SO MANY things to consider before feeling bad about yourself!
Truth be told (and some of my clients may like this), Im starting to fall out of love with weighing yourself on the scale. I have a client who REFUSES to know his weight, whether it be through self-checking, through me checking, or from his doctors, who are under explicit instructions not to reveal either WHAT he weighs, or HOW MUCH he has lost since his last visit.
Instead, he gauges progress by how he feels, and how his clothing fits. Hes down a clothing size or two depending on the brand, and is KILLING IT!
If youre worried about a number, dont let that be the be-all, end-all. If youre worried about something fitting, one week of seeming stagnation doesnt undo the huge spike in sustained energy you now have. If youre worried about how tiring it is to keep up with your kids, applaud yourself for sticking to your discipline regarding your new, healthy lifestyle habits!
Are you a glass half-full, or glass half-empty kinda person? If youre the latter, and youre truly serious about making a permanent change, then youre going to need to reevaluate that line of thinking.
P.S. Ready to get started? Then lets chat!
Im making myself available for a few Weight Loss Strategy Calls this week. If youre SERIOUS about losing weight and keeping it off this time, then do me a favor and fill out my Health Questionnaire here: https://goo.gl/forms/pn6PugMixK74z5ip2
After submitting the form, follow the link to http://www.weightlossbypete.com/strategy, and set up your FREE 15 minute strategy call with me.
Ill be talkin to ya!
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Weight Loss Tip: ALWAYS Take the Positives Over the Negatives! - Huffington Post
Posted: March 22, 2017 at 1:44 am
Men's Fitness | Transformation Tuesday: The confidence-building weight loss plan Men's Fitness In this week's Men's Fitness Transformation Tuesday video interview, Bonano shares how much he was shocked to learn about dieting and why his friend charged him to help him lose weightplus how much his mental wellness, energy levels, and ... |
Excerpt from:
Transformation Tuesday: The confidence-building weight loss plan - Men's Fitness
Posted: March 22, 2017 at 1:44 am
(Consumer Reports) You may have seen the television commercials for the prescription weight-loss pill Contrave.
Contrave is the combination of two older drugs - the antidepressant bupropion and the addiction-treatment drug naltrexone. Its ads say the drug works on the brain to reduce hunger and control cravings.
The FDA approved Contrave is for obese people or who are overweight with a body mass index of 27 or higher AND who also suffer from serious conditions such as heart disease, high blood pressure, high cholesterol or type 2 diabetes.
The commercial cites studies in which patients who took Contrave along with diet and exercise lost approximately 2 to 4 times more weight than those who did diet and exercise alone. However, a Consumer Reports analysis of the 3 clinical trials used to gain FDA approval of the drug, shows the drug works but the amount of additional weight loss is small and could pose serious health risks.
Contrave can cause anxiety, insomnia and headaches. But also serious health problems, such as liver damage, seizures, increased blood pressure and possible heart risks. The people who took it up to 56 weeks lost only five to nine pounds more on average than those who took a placebo.
Consumer Reports advises to speak with your doctor about the risks and different weight-loss options. Consumer Reports health experts say its best to lose weight the safer, proven way, by eating less and exercising.
If you've been unable to lose weight on your own, ask your doctor about intensive behavioral programs that have at least 12 sessions a year and include multiple strategies to help you switch to a healthier diet and increase physical activity.
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Consumer Reports warning about Contrave weight loss pill - KVLY - Valley News Live
Posted: March 22, 2017 at 1:44 am
While my preference is always to attempt weight loss in my patients through diet and exercise, medication can sometimes be a useful tool to help with weight management. I often get asked about a medication called phentermine, or Adipex, which can rev up your system and cause decreased appetite and accompanying weight loss.
Its important to note that not everybody is a good candidate for phentermine. For starters, I pay close attention to body mass index (BMI) in somebody interested in attempting this therapy. Patients with a high BMI might benefit from this medication. When your BMI is less than 27, the risk usually outweighs the benefits of the medicine. But determining whether a patient can take it safely doesnt end with BMI. I also pay close attention to whether they have medical conditions that make it more dangerous to take the medicine, especially because this medicine can stimulate your cardiovascular system. Anybody with a history of heart disease, including previous heart attack, congestive heart failure, heart valve disease and abnormal heart rhythms (like atrial fibrillation) should avoid this medicine. If they have the condition of high blood pressure, the blood pressure must be under good control before this medicine can be started. Somebody who takes thyroid medicine for low thyroid function must also have well-controlled thyroid hormone levels before safely prescribing this medicine. These are just some of the things I pay attention to before giving the okay to begin phentermine.
Once the medication is started, there must also be close monitoring of the patient. First and foremost, we monitor to make sure that the patient is losing weight on the medicine. After all, there is no sense to take phentermine or any other weight loss medication if it is not helping one to shed pounds. Second, we pay close attention to how the medicine is affecting the blood pressure and heart rate. If either blood pressure or heart rate is high, this is grounds to either reduce the dosage or stop the medicine altogether. The medicine is also known to potentially cause certain side effects, so I ask the patient about this at every visit. Some of the most common side effects are jitteriness, insomnia, palpitations and headaches. As long as the medicine is contributing to adequate weight loss, the blood pressure and heart rate are under good control and there are no significant side effects, the medicine can usually be safely continued. One last point on phentermine is that its effects are typically temporary. In other words, the effectiveness of this medication subsides and eventually disappears after a few months. Therefore, this therapy is not one that is used long-term for weight loss. That is why its so important to make sure that there is a good foundation of proper dieting and exercise. If one relies only on the medicine to lose weight, they can expect to gain the weight back once the phentermine effects wear off.
If you are interested in starting on this or any other medication to assist in weight loss, it is extremely important to consult with your primary care provider to see if this is a safe option for you.
Dr. Roy Barco welcomes your questions concerning health and wellness. Please Facebook him at http://www.facebook.com/roy.barco.5 where you can submit questions for the column, or write to:
True Medical Group
Shoals Professional Building
203 Avalon Ave, Suite 120
Muscle Shoals, AL 35661
256-286-4026
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I'm Interested in Taking the Diet Pill Phentermine For Weight Loss - courierjournal
Posted: March 22, 2017 at 1:44 am
MUMBAI: Eman Ahmed, the 36-year-old Egyptian woman who weighed over 500kg until she underwent a bariatric surgery in a Mumbai hospital 11days ago, is on the way to recovery but it could be a slow process. Doctors have to not only monitor her kilos but also her poorly functioning lungs that have triggered a right-side heart failure as well as the multiple spells of epileptic fits she suffers every day .
An update that her doctors at Saifee Hospital in south Mumbai posted online on Saturday afternoon said, "We are happy to inform you that her post-op recovery is going fairly well."
She is 358kg now, appreciably lower than the 498kg that she weighed when she touched down in Mumbai on February 11. "She lost 120kg in less than a month, but that was mainly the fluids," said Dr Muffazal Lakdawala, who heads the retinue of doctors working to 'Save Eman'.
Excerpt from:
120kg lost but Eman's heart, fits keep doctors on toes - Times of India
Posted: March 22, 2017 at 1:43 am
The gym is the ultimate frenemy. You love it for that unbeatable post-gym high that boasts swollen muscles, an energized body, and a self-satisfied feeling. You hate it for the sheer effort it takes and the pain it brings, not to mention the guilt that follows if you get off track. A skipped workout leaves you remorseful, promising yourself that tomorrow will be different. Skip a week and the excuses begin to flow. Skip a month and you may feel like youve consumed so many blocks of Velveeta cheese and sunk so low in the couch cushions that youve reached the point of no return.Theres hope for those of you riddled with guilt. The gym is a great tool to stay fit and lose weight, but its not the only way. Here are five non-gym techniques that will help you shed pounds.
Appetite and thirst are regulated through the same part of the brain, leading you to think youre hungry when you really need a glass of water. Beat the confusion by drinking a glass of water and waiting 15 to 20 minutes to see if your hunger vanishes.
Not only is water the cure for unnecessary snacking but a study found that drinking 16 ounces of water before every meal assists in weight loss. Water fills your stomach making you feel full faster. Bonus benefits include clearer skin, improved digestion, and liver support, allowing your bodyto better metabolize fat.
As a general rule of thumb, weight loss is based on 75% diet and 25% exercise. Skipping the gym is less impactful than a fast food binge, so rather than tormenting yourself over a skipped workout, focus on eating less and eating healthy. You cant out-exercise a bad diet, saysShawn M. Talbott, Ph.D., a nutritional biochemist and former director of the University of Utah Nutrition Clinic.
[M]ore than 700 weight loss studies found that people see the biggest short-term results when they eat smart.On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks. Its much easier to cut calories than to burn them off. According to Dr. Talbott, you should eat 10 calories per pound of body weight for a healthy diet that retains muscle and keeps your metabolism up.
You may have it in your head that unless youre immersed in your carefully chosen, fail-proof gym routine, you cant get fit. This misconception needs to be ditched. Studies have found that your body naturally finds the most efficient way to move, so when you do the same exercises week after week your body wont work as hard. The more varied your exercise routine, the better your body will respond and the faster the weight will drop off.
So join a rec soccer team, do some yoga, or go for a hike.The more you keep your body guessing, the better results youll see. Skipping the gym also allows you to get outside. Not only do studies claim people have more rigorous and longer workouts when theyre outside, but being in nature has positive psychological effects including increased self-esteem and lowered depression and fatigue.
While it may seem imperative that you watch one more episode of Game of Thrones or wake up early for a long run after a late night, it turns out that a lack of sleep directly leads to weight gain. Michael Breus, Ph.D., author of The Sleep Doctors Diet Plan: Lose Weight Through Better Sleep, says that just 30 minutes of sleep loss could make you more likely to gain weight.
Less sleep means high levels of the stress hormone cortisol, which increases your appetite. In a study by theAmerican Journal of Clinical Nutrition, sleep-deprived participants ate an average of 300 more calories per day. Breus reiterates,Sleep is probably the most important thing a person can do if theyre ready to start a diet and lose weight.
The gym offers equipment that isolates a single muscle group (like biceps) and builds strength in that area, but weight resistance training (think push-ups, planks, and lunges) builds several muscle groups at once, which work together to create functional strength and power.
Using your body weight to build strength and do higher reps allows you to get leaner faster. Plus, you can perform bodyweight exercises anywhere and anytime, preventing the need for a hefty gym membership.
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5 Ways to Lose Weight Without Going to the Gym - The Cheat Sheet
