If you prefer the A/C blasting on high when you do your squats and planks, hot Pilates may not be the class for you. But for thousands of people taking hot Pilates classes across the country, the buckets of sweat rolling down your back as you work your muscles are the whole point of this sizzling new workout.

Hot Pilates is a low-impact, high-intensity workout performed in a room heated to 95 degrees, explains Gabriella Walters, the founder of Inferno Hot Pilates in Las Vegas. Walters first created her class back in 2008, when she was recovering from a knee injury. I was doing a lot of zero-impact exercises like yoga and Pilates, but I got frustrated because I wasnt getting the cardio I wanted. Walters held her first classes outdoors, where the desert temps could reach 105 degrees, which, she says, helped her heart rate speed up quickly. But when I did the same workout during the winter, I didnt get the same results.

The solution? Walters moved her workout indoors to a hot yoga studio, and her popular Inferno classes were born. If youre interested in trying a hot Pilates class near you, heres what you should know:

Classes differ studio to studio (unlike hot yoga, which usually follows a set routine). But basically, you'll do high-intensity strengthening moves such as squats, lunges, and leg lifts in a room heated over 90 degrees with a high humidity. Youll be surrounded by a lot of very sweaty people.

Though both workouts are meant to tone your body and make you sweat, the workouts themselves are very different. Most hot yoga classes are based on the teachings of Bikram Choudhury (in fact, the practice was widely called Bikram Yoga until Choudhury was accused of sexual harassment by several women in the 2010s and many studios dropped his name); teachers lead you through a series of 26 poses in a room where the heat is cranked up to 105 degrees. In hot yoga, you hold each pose, whereas in Pilates, you are always moving, says Walters. I think the biggest difference is that hot Pilates is a fitness class. We are always moving, getting as many repetitions as possible within a 20-second period.

Because the workout is relatively new, there arent any studies comparing hot Pilates to cold Pilates, or hot Pilates to hot yoga. In fact, there is little research about Pilates and weight loss at all. One small study sponsored by the American Council on Exercise found that people taking a Pilates class burned about 175 calories in a 50-minute beginner routine and 254 in a 50-minute advanced routine (compare that with about 450 calories from 50 minutes of swimming or 430 for aerobic dancing).

The added heat doesn't increase the calories burned, says Jessica Matthews, DBH, an assistant professor of kinesiology and integrative wellness at Point Loma Nazarene University in San Diego. "Many individuals mistakenly believe that the more they sweat the more calories and fat they're burning," she says. "However, sweating is a biological response to help regulate your internal body temperate and there is no correlation between how much you sweat and how many calories are burned." A recent study comparing the energy expenditure of people doing hot yoga and room-temperature yoga found that while the heart rate increased among those in the hot room, the number of calories burned was the same.

Stacy D. Hunter, PhD, an assistant professor at Texas State University who has studied the effects of hot yoga, points out that there are cardiovascular benefits of yoga and Pilates, but those benefits are independent of the temperature in the room, so it's a personal choice. "I enjoy doing hot yoga, even if Im not burning any more calories," she says. "I like the feeling that I've worked really hardthere is a sense of accomplishment when Im done with the class." Research has also shown that Pilates can increase flexibility and build strength, and flexibility exercises are most effective when your muscles are warm, says Dr. Matthews.

Attempting any type of workout in extreme heat always adds extra risk, especially for older adults, says Dr. Hunter. Make sure you drink plenty of waterright before the class as well as during the classand take a break to cool down if you feel lightheaded, dizzy, or nauseous. or if your heart starts racing. Everyone should check with their doctor before doing anything strenuous, especially if they have any specific reaction to heat, says Walters, who adds, The heat isnt for everyone.

You will definitely tone up and build strength with Hot Pilates, but if weight loss is your goal, you'll need to add cardio to burn more calories. And always be sure to take extra precautions in the heat.

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What Is Hot Pilates? - Benefits of Hot Pilates Workout - Prevention.com

CLEVELAND, Ohio -- It wasnt finger-pointing. It wasnt criticizing one specific player -- or a coach. Wasnt intended to be malicious or damaging.

But Cleveland Cavaliers team leaders -- Kevin Love, Tristan Thompson and Larry Nance Jr. -- wanted to make something clear late Thursday night, as they were trying to grasp their latest double-digit loss against a team in a similar rebuild position: The Cavs should be better, further along, than they are right now.

Were kind of just at a standstill, Thompson said. Teams are trending up, playing better basketball, weve got to figure out what were going to do.

Members of the organization knew a fast start was highly unlikely this season. Eleven of the first 15 games were against either playoff teams from last season or ones projected to be in that mix in 2019-20. They were relying on a young backcourt, starting 19-year-old Darius Garland at point guard and 20-year-old (now 21) Collin Sexton in a new position. As one scout said to cleveland.com at a recent road game, Young guards will get you beat. A stranger in his own locker room, head coach John Beilein was trying to avoid the numerous chuckholes along his first-year NBA journey.

But after that early onslaught, playing what has been labeled the third-toughest schedule according to basketball reference, things were supposed to soften a bit. And they have, with matchups against Memphis, Chicago, New York and Washington -- all teams sitting below .500 on the season. Only the Cavs havent capitalized. If anything, as a team, when judging the sum as opposed to the parts, theyve regressed.

Asked if the Cavs should be better, Love quickly said, Yes.

I think we start taking steps forward and then we just a take a step back here and there, he admitted. Definitely tough. Obviously we have had injuries, were coming off a long road trip and now we have to find ways to get better in less than 10 games before the All-Star break.

"We have to start trending in the right direction again because we felt like we were playing good basketball, even in a couple of the losses we had, and these are uncharacteristic -- losing by double-digits to these two teams. Nothing against them, we just feel like similar records and these are teams we can compete with, especially on our home floor. We should have a chance to really win.

The Cavs are just 2-20 this season against teams with a record above .500. Competing with those high-level foes is out of the question. The Cavs recognize that. They shouldnt be measured that way. Not for another, say, three or four years? But while the losses were piling up early in the year, many were clutching to an ability to compete -- and beat -- teams on their own level as a sign of progress.

Thats not happening anymore and its fair to wonder why. They are 1-7 in those matchups over the last three weeks -- a disheartening stretch that began by blowing a game against Charlotte. Thats been a trend in many of these defeats. The Cavs will play well for stints. But with little margin for error, theyve been unable to sustain it, not quick enough to make the requisite adjustments.

I think theres good moments in every game for us, Love said. But were a young team that needs to continue to put it together. We just have some slip-ups. Weve had a number of times now in the past two weeks where weve got up double-digits, had leads and it seems like in minutes we let them slip away. We have to find ways as players to continue to stop the bleeding, get buckets and slow the game down or speed the game up and dictate the pace on that end.

Coming off the 11-day road trip that began in Detroit, went west and finished in Chicago, the Cavs were exhausted -- and sick.

Illness hit Dante Exum, which led to him losing around five pounds. He didnt even join the team until they were about to head to Los Angeles, their third stop on the six-game trek. Then rookie Darius Garland was hit hard by the flu bug, he told cleveland.com, and is still trying to recuperate after losing some weight. Hes felt that sickness in the last two losses, which helps explain some of his struggles. Right as Ante Zizic was pushing his way into the rotation, he got clubbed in the head by Denvers Mason Plumlee and Zizic has been dealing with scary vertigo-like symptoms that have sidelined him indefinitely.

Add in injuries to both Brandon Knight (knee soreness) and rookie Kevin Porter Jr. (sprained knee) because they clearly have hampered Clevelands bench, one that is still feeling the loss of Jordan Clarkson. The Cavs were hoping Porter would be ready to take the bulk of that second-unit responsibility, that he would give the group a similar shot-making and scoring profile. Then Porter went down awkwardly in early January, exacerbating the Clarkson loss, contributing to persistent bench woes and late-game issues.

Then theres the reality of playing at home for the first time after a road trip, Mondays confusing blowout against the Knicks, who entered the night with just 11 wins and left tied in that column with Cleveland, which has now lost six straight and eight of the last 10.

But the latest puzzler against the Wizards called for a different response.

A loss is a loss, so anything in that L column hurts, Nance said. But this team, the Knicks, our last game in Chicago, these are all games we should be very competitive in. The fact that we havent been, other than Chicago, especially on our home court, is a little bit disheartening. Go back to the drawing board. Its not like anybody feels sorry for us, so we cant for ourselves.

The Cavs justly had low expectations entering the season. There wasnt any talk of an outside chance at the postseason. At least one member of the front office said 24 or 25 wins would be a good outcome. Most nights, they are out-talented. Beilein is making rookie coach blunders. The rotation has been a constant experiment. One of their best players in the first few months is now in Utah. The organization-wide inexperience has shown, with growing pains on and off the floor.

Weve got a lot of young on this team, Nance said. Darius is young, KP is young, Collins young. Theres a learning curve for Coach as well. Its something that weve all got to figure out and what are we, 45 games in? Half the year isnt something that Im going to sit here and get too down about. We still have half the year left. Who knows what can happen in that half?

Even though many of these stumbles were anticipated, players have become perturbed with the occasional lack of competitiveness. A few who suffered through last seasons injury-filled struggle, stretches where they had to use two-way guys for big minutes and didnt have Thompson or Love for extended periods, have pointed to the obvious talent difference between the two groups and wondered aloud why, with more talented -- and healthier players -- they arent better this season.

Technically, they are. But not by much, which is getting harder to accept.

Id rather be in a close game than get boned by 30, Thompson said recently.

Last season, the Cavs finished 19-63. They had a point differential of -9.6. Their defense was the worst in NBA history, allowing a whopping 116.8 points per 100 possessions.

This season, the Cavs are currently 12-33. They have a point differential of -9.2. Their defense, which was surprisingly respectable early on, has plummeted to 29th, allowing 114.8 points per 100 possessions. When asked for the common denominator during this losing skid, thats where Thompson pointed first. But the problems, clearly, run much deeper than just that end of the floor.

Were not defending at all, not at a good level, Thompson said. Youve got to do that consistently in this league for a long period of time and were not doing that right now.

Reality is were at where were at. Just got to keep plugging away, keep pushing through, thats all we can do. We cant feel sorry for ourself. Teams know they can be physical with us and if they move the ball, they can get in our paint. No ones going to feel sorry for us.

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Cleveland Cavaliers at a standstill,' players believe they should be further along than they are - cleveland.com

By SARA ARTHURS

STAFF WRITER

Years ago, when you made that New Years resolution to exercise more or quit smoking, you might have told a few friends. But today, you can tell all your Facebook friends.

Technology has changed how people can communicate their goals and hold themselves, and one another, accountable.

Alisa Agozzino, Ph.D., is associate professor of public relations at Ohio Northern University. She teaches on social media, which she said can be used for good or evil.

She said the average person has 220 friends on social media. Ten to 20 years ago, I dont think we were going out and telling 200 people about our New Years resolutions. Maybe a handful of people at a New Years Eve party would have heard about those goals, as opposed to today, when you can announce youre planning to do something and Im putting it out there for all of you to see.

Agozzino said this doesnt necessarily mean youll stick to your goal. If you dont post anything to follow up, will anyone notice? But if you do, they will most certainly notice.

It gives people something to talk about, too, she said.

That is, if you post that youre going to exercise more, people can ask how that is going or what fitness apps you used along the way.

Engagement on social media is where all the power is, Agozzino said. She said just clicking like when a friend states a goal, or leaving a comment like You got this! means the Facebook algorithm will boost the post so more people will see it in their feed.

Agozzino said if youre criticizing yourself for being overweight, Thats the pressure that you put on yourself. No one else will say, You didnt lose any weight!

No ones going to write that or say that, and most people wont even think it, she said.

When someone posts that theyre quitting smoking, usually its because they do want others to hold them accountable, Agozzino said. When you see someone in person and theyre smoking, you might say, Hey, I thought you gave that up.

Rachel Niermann, a registered dietitian with Blanchard Valley Health System, said setting a resolution for 2020 is different than it was in 2000. Nowadays, we have technology attached to us all the time and we can definitely use it to our advantage, she said. People walk around with watches and wearable technology that tells them its time to get up and move, for example.

And it can help offer some encouragement, as you see progress. If you can look back and see that you did accomplish three workouts this week, that is encouraging and may make you more likely to stick with it, Niermann said.

She said its best to make goals realistic and attainable. Apps allow you to keep track of how youre doing to hold yourself accountable, but if your goal is very far-fetched it may be hard to stick with it, even with the use of apps.

Niermann said a very general goal like I want to eat better or exercise more is harder to stick to than one that includes a specific plan.

The more specific your goal is, the more likely you will accomplish it, she said.

So instead of wanting to eat better, you might commit to eating two more servings of vegetables every three days. This has a number attached to it and is something you can track, making it easier to hold yourself accountable.

Niermann said apps allow you to keep track of how youre meeting your goals. You can measure activity, nutrition, sleep and meditation.

In the past, of course, you could keep a journal of all these things.

Theres still power in writing things down, Niermann said.

And she said some people may find it meaningful still to write by hand after all, it takes longer to write it down than to quickly enter something into your phone, which may give you time to reflect. She said you could also write down a goal on paper and put it on your desk or mirror, or in your car, so you see it often.

Niermann recommended the app MyFitnessPal, which also offers a website users can access from a computer rather than a phone. Users enter their height, weight and gender along with their goal such as to lose, maintain or gain weight.

MyFitnessPal has a validated tool that calculates an appropriate calorie range for safe weight loss. Theres nothing drastic like fad diets, Niermann said.

Social media can be a source of encouragement and allow you to keep yourself accountable, Niermann said. But at the same time, if you look at a lot of pictures online of fitness bloggers, people who are very thin, it might make you feel bad about yourself. She encouraged finding someone out there who is going through a similar experience as you, with a comparable lifestyle.

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Weekend: Got a health goal? There's an app for that - The Courier

Taibat Ibitoye, registered dietitian and PhD researcher, University of Reading

WHILE the obesity crisis is still considered the foremost public health epidemic in the west, one often overlooked condition is quickly becoming a growing concern. Malnutrition, sometimes referred to as under-nutrition, affects an estimated 3million people in the UK alone. Globally, around 462million adults are malnourished.

Malnutrition is a condition where a person is deficient in nutrients, such as protein, vitamins and minerals, or not getting enough calories. This has many effects on health and body function, including increased frailty, delayed wound healing and higher mortality.

Not only that, malnutrition will cost UK health services 13billion this year alone and is predicted to cost 15billion in ten years. Reports also show that its two to three times more expensive to treat someone who is malnourished, compared with someone who is well nourished. This is because they need more resources to treat them, and a range of health conditions may develop as a result of malnutrition.

But data shows that people aged 65 years and over are more likely to be malnourished compared with any other age group. And this number is on the rise. In the UK, adults over 60 admitted to hospital with malnutrition increased from 1,405 in 2008 to almost 5,000 in 2018.

Several things might contribute to malnutrition in the elderly, including swallowing difficulties, poor dentition (such as having missing teeth), mobility issues, acute and chronic illnesses, and not meeting changing nutrient demands such as not getting enough protein. Another reason might be because almost 93 per cent of people who are malnourished live at home, which means their nutritional health is often not monitored. Loneliness, depression, being unable to cook for themselves, having trouble accessing shops and low income also contribute to poor nutrition in this age group.

A person is considered malnourished if they have a body mass index (BMI) under 18.5, or have unintentionally lost greater than 10 per cent of their weight in the last three to six months. People with a BMI of less than 20 with an unintentional weight loss greater than 5 per cent within the last three to six months might also be considered malnourished.

But its not always easy to spot the signs of malnutrition. Part of this is because it can happen gradually over a long period or signs often being considered as a natural part of ageing. But some common signs of malnutrition in older people may include their clothing, jewellery and dentures becoming loose, having a reduced appetite, lack of interest in food and drink, tiredness, altered mood and weakness.

Healthcare providers in primary care or care homes will use screening tools to identify those at risk of malnutrition, or needing further assessment. These tools look at a persons BMI alongside the amount of unplanned weight loss theyve experienced in the last six months to determine their risk. But for those living on their own, their nutritional status could still be overlooked. As malnutrition numbers continue to grow, friends and family members of older people are being urged to look for possible signs of malnutrition.

The first step in preventing and managing malnutrition is to focus on increasing calories and protein intake using a food-first approach, which aims to improve a persons nutrition through diet alone. This includes:

Encouraging people to eat little and often throughout the day, such as having three small meals plus two snacks between meals.

Drinking more nourishing fluids, such as milk, soups, or having powdered supplements that are high in energy and protein.

Eating high-energy and high-protein foods, such as full-fat milk, yoghurt and cheese.

Frozen, ready-prepared meals or home meal-delivery services might also ensure better nutrition.

But improving nutrition alone might not be the only solution to malnutrition. People might need help with eating and drinking, they may need better-fitting dentures, or they might need foods that are easier to chew and swallow. For those who are lonely, eating in a pleasant environment might also be key to building their appetite. And for those with financial difficulties, they might need help accessing food items.

In some cases, people with disease-related malnutrition might need oral nutrition supplements, which will provide them with energy, protein and other essential nutrients and minerals. But evidence shows that providing dietary advice, support and guidance with or without an oral nutrient supplement is effective in increasing nutritional intake and weight. In severe cases, nutrition can also be provided by tube feeding, which is usually done in a hospital or supervised by healthcare professionals.

Identifying those at risk of malnutrition early, understanding how to manage dietary needs and overcoming potential barriers to adequate food intake are essential, given the serious health and financial consequences linked to malnutrition.

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The Conversation: Malnutrition is on the rise in older adults how to spot the signs - Metro Newspaper UK

HANOVER Chris Knight isnt afraid to admit it.

Hes still growing up.

The 6-foot-7 power forward for the Dartmouth College mens basketball team has had to do plenty of growing in the last seven years, from moving to Wisconsin for high school to making the trek back east to play for the Big Green.

Originally from the New York City borough of Queens, Knight never had college basketball on his list of goals. He gives the example that he doesnt have some epic origin story he wasnt some kid dominating the courts in the streets of New York.

Instead, he said, he was just an uncoordinated kid with black Rec Specs whose first love was soccer.

I was super awkward, Knight said in a recent interview. Growing up, I was really bad at basketball. I used to be really goofy. I think its because I was growing into my body and growing too fast. I was tall for no reason.

Public high schools in New York City operate differently than most. Students must apply to attend a public high school, and applicants are matched to one of their chosen schools according to admissions priority, location and availability of seats. A private education is an option, too, but the bill can run pretty high.

When it came time for Knight to enter high school, he didnt receive the high school placement he and his parents were looking for. Thats when his big brother, Roger, stepped into the picture and offered his help.

Roger, who played college football at Wisconsin and pro football for five seasons with the New Orleans Saints, was living in DeForest, Wis., and offered to welcome his brother into his home. He and his wife had three boys, but they were open to letting his younger brother join them.

Chris and Roger are more than 20 years apart in age, and for most of the younger Knights childhood, his brother was off playing football. But the idea of the two uniting was worth taking the risk for a strong education and the chance of his athletic abilities flourishing.

My mom gave me a call and said she couldnt get him into one of the better schools in New York, Roger Knight said. I was like, You know what? Send him out here to school in Wisconsin. Id be happy to have him come live with me.

Out to Wisconsin Chris Knight went, soon making his way through the ups and downs of high school. He tried to play football but didnt like the contact. He played for the junior varsity basketball team, but it wasnt a full-blown obsession. He jokes that he didnt know what AAU basketball was until his sophomore year.

Before the start of his junior year, Roger and his family, now including Chris, moved to Madison. It would provide a more challenging academic workload and determine if Knight had what it took as a player at James Madison Memorial High to compete in college later on.

I remember his brother coming to register him at the high school, said Chris Knights coach at Madison Memorial, Steve Collins. I noticed his size very quickly. I coached volleyball, but that didnt go over well. He wasnt going to have anything to do with that.

Knight started to train with Jeronne Maymon, who played at Madison Memorial and went on to play college basketball at Tennessee. Then, at some point in that junior season at Madison Memorial, Northern Iowa gave Knight a call. It was the first contact a college basketball program made with him and made the idea of playing at the next level a realistic possibility.

He was a first-team all-state player averaging a double-double (15.8 points per game, 10.7 rebounds per game) and a finalist for Wisconsins Mr. Basketball award by the end of his senior year of high school. Collins remembers when Madison Memorial lost in the state semifinals, Knight outplayed Sam Hauser, who beat Knight out for Mr. Basketball and is now competing at Virginia.

With success on the hardwood came plenty of offers from mid-major programs. Knight took official visits to Dartmouth and Furman, with unofficial stops at Yale and Brown. Something clicked in Hanover, however, as recently hired Big Green coach Dave McLaughlin sold Knight on the idea of helping the coach build a new tradition.

So I took my visit here. Just something about the area and how its in the middle of nowhere. I guess I kind of wanted to get away from people, he said. I also fell in love with the idea that I could come to Dartmouth and I could, like, change everything.

Freshman year didnt go as planned, though. Before preseason practices even began, he could tell he had a lot of catching up to do. His body wasnt ready to compete day after day, and his athletic ability was soon meaningless. The player with the better basketball IQ was going to beat him every time.

Yet Knight couldnt just use the year to catch up on the learning curve. Forward Evan Bordeaux announced on the eve of the season opener that hed be sitting out so he could transfer.

Knight averaged more than 20 minutes a game that first season and contributed 10 points a game, but things werent right. He was only 17 year old as a freshman in college, and trying to take on college basketball and his course load was a lot.

So that summer after his first season, he rededicated himself to basketball and the weight room. He made sure that once school started, he could focus on academics and make sure he wasnt playing catch-up on the court. The payoff was second-team all-Ivy League selection last season.

Its one of those reasons why you coach someone like him, McLaughlin said. You can see young men mature in many ways mentally, physically, socially. Hes just become the best version of himself.

Everything seems to be much better for Knight these days. The junior turned 20 on Nov. 17 and is enjoying school. This summer, hell be a product-control intern for Goldman Sachs.

Id love my daughter to date a kid like Chris, Collins said.

It has been a little rocky on the basketball court, however, with Dartmouth sitting at 7-9 and on a four-game losing streak. The Big Green lost its Ivy League opener last Saturday at Harvard, 67-62, and hosts the Crimson at Leede Arena on Saturday night.

Knight is scoring 13.4 points per game, good for 10th in the conference. He had a double-double in the season-opening victory at Buffalo and a career-high 23 points at Georgia State.

But recently, he said, his production isnt as explosive as it can be. At UNH on Dec. 30, a 70-56 loss, he shot 5-of-14 from the floor. When the Big Green hosted Vermont on Jan. 2, he was 3-of-9 from the free-throw line, something that hurt his team down the stretch, resulting in a 77-68 loss.

His coaches are trying to get him to be a bit more vocal on the court. The even-steven personality of Knight is trying to play the leader role, and he knows the best way to do it is by leading by example.

It will come with time, he hopes. Hes already done so much growing, but he knows he has plenty more to do.

Pete Nakos can be reached at pnakos@vnews.com.

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Progress? It's Knight and day - Valley News

Many health conditions are worsened by excess weight, and the stress of extra weight on joints can lead to painful conditions, particularly of the knees and feet. It makes sense, then, that losing weight often helps to relieve some kinds of pain.

Finding an eating plan that is healthful and enjoyable will help you stick with your weight loss goals for the long term and maintain any weight loss you manage to achieve.

To manage your weight, follow these simple rules to cut back on calories:

As for physical activity, you'll find that many forms of exercise are more difficult for people with hip or knee pain. Exercises that are easy on the joints include swimming and water aerobics. Talk with your doctor or physical therapist, who can recommend other ways to incorporate physical activity without making your joint pain worse.

There is no magic answer as to how much weight you need to lose in order to make a difference. As few as 10 pounds or 10% of your overall weight might help, but this can vary from one individual to another.

For more tips on relieving pain naturally, check out Pain Relief Without Drugs or Surgery, a Special Health Report from Harvard Medical School.

Image: Natnan Srisuwan/Getty Images

Disclaimer:As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Losing weight can help you lose the pain, too - Harvard Health

There are plenty of people who pick up a food product at the store and immediately turn the container around to see what the nutritional label looks like. Per serving, how many calories does it have? What about carbohydrates and fiber? What kind of numbers do the fats have?

Its all relative, depending on what kind of food plan you might be on, or if youre trying to cater to a specific type of workout routine.

One study recently found that instead of just listing the details that we see now, we should also be able to see the physical activity calorie equivalent, or the PACE.

PACE labels show consumers how many calories are in a food item, but they also list what kind of and how long an exercise someone would need to engage in to burn that food off.

For example, a figure provided by a study in the United States Library of Medicine shows that after eating a regular burger, one would need to walk 2.6 miles to burn off said burger.

[Click here to see an example of a PACE label.]

The values on PACE labels were pulled from an activity table for an average 160-pound adult with a guesstimated walking pace of 30 minutes per mile.

In the study, a few things worth mentioning about those who participated. The people were:

The participants were randomly assigned to one of four generic fast-food menus: No label; calories only; calories and minutes; or calories and miles necessary to walk to burn off the calories.

The results were, those who ordered from:

[Read the full study by clicking here.]

During the study, participants said PACE labeling would not only influence their food choices, but the likelihood of them engaging in physical activity.

In conclusion, researchers found that PACE labels could certainly be helpful in reducing the number of calories ordered in meals, as well as adding the benefit of encouraging exercise.

Do you have more opinions on PACE labels? Wed love to hear them in the comment section below.

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Could different labeling on nutritional menu be key to weight loss? - KPRC Click2Houston

Everyone knows that losing weight can be tough. Well, imagine setting a weight-loss goal, achieving it, and then going on vacation. How do you maintain that weight loss and withstand the temptations inherent in an open bar on a cruise or an all-you-can-eat-buffet of Italian pastas?

It ain't easy, friends, but that's exactly the scenario Jackie Lanteri Ionno encountered recently. As a member of the Cooking Light Diet Community on Facebook, she revealed that she'd lost 12 pounds preparing for a cruise. She wanted to know if anyone had helpful tips for maintaining that weight loss as she floated serenely in the Caribbean. Luckily for her, Cooking Light Diet members knew exactly how to help. They provided her with countless helpful tips, and we've compiled the 9 best below.

The next time you go on vacation and want to maintain weight loss, follow this advice for success.

Firstly, let's not lose sight of the fact that you're trying to maintain your weight loss on vacation. That means you've lost weight. Whether you've hit your goal or you've just made strides, pat yourself on the back! It's not easy to do, but you did it. Appreciate how hard you worked to get here, and don't stress maintaining so much that you don't enjoy where you areon vacation. If you've lost weight already, you know you'll be able to do it again. As Cooking Light Diet member Tammy Trindel Gillespie told Jackie, "You earned the right to NOT even think about what you eat for a week. Enjoy!!!"

Just because you're trying to maintain a weight loss doesn't mean you need to turn into Jillian Michaels while you're on vacation. Remember tip #1: You're on vacation. That doesn't mean you have to say no to every single opportunity to eat dessert, or that you need to wake up at dawn and run a 5k. You know yourself better than anyone, so don't assume that vacation is the perfect opportunity for you to set unrealistic expectations just to maintain weight loss.

Siam Pukkato / EyeEm/Getty Images

Whether vacation takes you on a cruise ship, to a sun-kissed beach or a remote mountain getaway, you don't have to revert into an invertebrate and slug around everywhere. Take the stairs! Tell escalators and elevators you're not interested in convenience; you need movement! This was resoundingly the #1 piece of advice Cooking Light Diet Community members gave to Jackie about her pending vacation. Wake up early, get some steps in to get the blood flowing, and start your day off already feeling great about maintaining.

Pardon the turn of phrase, but if you're like the author, you may find it difficult to not completely go nuts at every vacation mealtime (and it's not the end of the world if you do!). But if you're hellbent on maintaining your weight loss, be selective on how you choose to indulge on vacation. Alicia Shapiro Miller recommends choosing one meal a day to splurge on. Maybe it means forgoing breakfast pastries because you plan on doing dessert with every dinner, or you know you'll be sipping lots of Miami Vices when you're poolside so you're going to skip desserts altogether. Choose your vacation vices wisely and make it that much easier to maintain a healthy balance.

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This tip adds another layer to #4. In lieu of picking splurges, you could also choose to go for a heavy, nutritious breakfast in the morning and opt out of lunch in favor of some light afternoon snacks instead. Cooking Light Diet member Sandi Chiu says a protein-packed omelet in the mornings can power you through hours of sightseeing. So you can front-load your meals for early in the day, or you can choose to do some intermittent fasting. Block out a time of day you know you'll be most susceptible to calorie-heavy temptations, and intermittently fast during that time. Not only will this help you maintain during vacation, but if you've never tried it before, it could be a great trial run for when you get back to the real world. But do NOT do this if it means you're going against tip #2.

Is there a buffet available on your vacation? If it's a cruise, the answer is yes. If the answer is yes, read these wise words from Cooking Light Diet member and Director of Product Management Saska Albright and take them to heart. "Take the small salad plate at the buffet. It really does make a difference!" If you're not on a cruise, eat what you want, but limit yourself to what looks like a proper portion size for one. If you're loading your plate down with enough food to feed the offensive line of an NFL team, you're, uh, not going to maintain that weight loss.

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This tip is as straightforward as it sounds and comes courtesy of Cooking Light Diet member Linda Sines Owens. Eat lots of fresh fruit on your vacation. Veggies, too, but on vacation fruit is a viable alternative to, say, ice cream and cheesecake when you're looking for a sweet-tooth fix.

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Say what you will about 1980s fashion, but that decade did give us the Care Bears, who taught us this most valuable of lessons: Sharing is caring. Make it easier to maintain your weight loss by indulging and sharing that indulgence with a loved one or friend. Example: Order that Baked Alaska, eat half, and then pass the plate so that someone else can enjoy it, too. This creates shared experiences ("Do you remember that divine cheesecake we had in Albuquerque?") and ensures that you don't lose momentum while you're on vacation.

Before going on vacation, please recite this aloud at least 5 times:"I'm going on vacation. I will not stress the small stuff. I will enjoy myself, because I AM GOING ON VACATION."Felt good, didn't it? Seriously, take this piece of advice from Andrea R. Saunders to heart: Don't expend mental energy constantly harping over maintaining your weight loss. Focus instead on relaxing, enjoying yourself, and taking advantage of being unplugged from your day-to-day. Even if you come back weighing more than you did when you left, so what? Life's too short to not enjoy a vacation. It'll be over before you know it, too (applies to both life and vacations), so don't focus on things that will cause you undue stress and anxiety.

Thanks to these tips and more, Jackie informed us she didn't gain a single pound on her cruise! To see some of the other tips she was given, join our Cooking Light Diet Community on Facebook.

Let us help you lose weight and then maintain that weight loss no matter where you go on vacation! Subscribe to the Cooking Light Diet today and start receiving your customizable meal plans.

Originally posted here:
9 Ways You Can Maintain Weight Loss on Vacation and Still Enjoy Yourself - Yahoo Lifestyle

Getting to and maintaining a healthy weight is no easy task, as most people who have tried to lose weight know.

Of course, the healthy way of losing weight tends to last, which is why its essential to avoid fads or extremes.

Here are a few tips for getting to and maintaining a healthy weight.

Make gradual changes

When your focus is on a number, its easy to get frustrated, so instead focus on your health. Doing so has proven successful for patients at the Weight Loss & Wellness Center at Oklahoma Heart Institute.

We take a comprehensive approach to first empower our participants to take control of their environment while adding physical activity, record keeping, and planning behaviors, center supervisor Tom Guhr says.

For example, participants eat meal replacements and attend classes that help them change behaviors during the weight loss phase of the program. In phase two, they learn how to keep weight off by transitioning to making more traditional healthy food choices, while continuing to practice the learned healthy behaviors, Guhr says.

The easy-to-follow plan includes replacing meals with snacks, approved shakes and entrees, and unlimited fruits and vegetables.

Because the foods on the plan dont have a lot of calories, you can eat as much as you want to stay full, yet still lose weight, Guhr says.

Ask for help

Health coaching is an essential part of sticking to new habits. The Weight Loss & Wellness Center offers expert support, with a medical staff that includes a cardiologist, along with a nurse practitioner and a physicians assistant who specialize in endocrinology.

This medical oversight is important if you have diabetes, high blood pressure, high cholesterol, or other weight-related conditions that may need monitoring during weight loss, Guhr says.

The center uses the Health Management Resources program that focuses on lifestyle changes.

The HMR program is research drivenwith over 25 years of studied metrics, Guhr says. Our program gets results, which is why for the fifth consecutive year U.S. News and World Report has recognized HMR with prestigious recognition, including the No. 1 Best Fast Weight-Loss Diet for 2020.

Learn from success stories

Learning from people who have been on similar journeys can help.

Take David, a 65-year-old retiree who has lost more than 100 pounds three times, and 40-60 pounds countless times, only to gain it all back. After being diagnosed with atrial fibrillation and sleep apnea, his cardiologist referred him to the HMR program.

What I liked about the program after checking it out was the rapid weight loss without surgery, drugs, etc. he said. Also, the fact that it is medically supervised, which was important to me because of my health issues.

David lost more than 120 pounds in six months, improving his sleep and lessening his dependence on medications.

I can now do things that last summer I thought I would never be able to do again, he says. My life has changed, and I am very happy and thankful.

Dont wait

No matter how long youve struggled nor how much weight you need to lose, the Weight Loss & Wellness Center welcomes you.

While this program specializes in combating obesity, we have helped people lose anywhere from 20 to over 200 pounds, Guhr says.

You can participate in-clinic or with a remote do-it-yourself option. Either way, youll find support.

Many current participants create new friendships as part of a group of people striving to achieve the same results, Guhr says.

For more information, visit oklahomaheart.com/wlwc.

Originally posted here:
How to Permanently Lose Weight the Healthy Way - Tulsa World

Less than a year after starting Super Bowl LIII, former Los Angeles Rams center John Sullivan looks nothing like an NFL lineman.

A NFL safety, maybe.

Sullivan said he has lost about 70 pounds in less than a year. He posted a picture to his Instagram account of his new physique this week, and its pretty astonishing.

Sullivan posted a post-workout picture and said hes down to 240 pounds. It seems like he might be even lighter than that. Sullivan was listed on NFL.com at 312 pounds. Hes on the left:

Heres Sullivan before Super Bowl LIII and during the 2017 season:

Los Angeles Rams center John Sullivan (65) answers questions before Super Bowl LIII. (Photo by Rich Graessle/Icon Sportswire via Getty Images)

Los Angeles Rams center John Sullivan (65), during the 2017 season, was listed at 312 pounds when he played. (Photo by Rich Graessle/Icon Sportswire via Getty Images)

Former teammates might not even recognize him.

Other offensive linemen have dropped a ton of weight immediately upon leaving the game. The most prominent example is former Cleveland Browns tackle Joe Thomas, who is on NFL Network now and is much thinner. Former Carolina Panthers tackle Jordan Gross and San Diego Chargers center Nick Hardwick also had a shocking amount of weight loss right after leaving the game.

Linemen have to maintain a high weight to survive in the NFL, and that often includes unhealthy eating habits. Some of the players who have lost weight after leaving the game cite concerns about their long-term health as a reason for slimming way down.

Sullivan played nine seasons with the Vikings and Rams, starting 125 games. The Rams declined his 2019 option and like many players, the 34-year-old Sullivan faded out of our consciousness. He didnt hold a retirement press conference or anything, but its clear from the current picture above that he is retired.

Playing in the NFL isnt good for anyones health, and especially linemen who are 300-plus pounds. Sullivan wont play again, but he probably feels a bit better.

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Former Rams C John Sullivan, who started Super Bowl last year, is latest lineman to lose massive amount of weight - Yahoo Sports