Tag Archives: fat loss

Cheat Days May Help People Lose Weight

When you think about weight loss, it usually involves engaging in a long term diet and exercise plan. We know that when you are trying to lose weight, you have to be consistent and work hard.

Weight Loss - Strict Diets

According to a new study by Australian researchers, taking breaks or cheat days, while dieting may actually help aid weight loss. Photo by Verywell

According to a new study by Australian researchers, taking breaks or cheat days, while dieting may actually help aid weight loss.

In the study, two groups of obese men were involved in four-month diet that required them to restrict their calories by one-third.

The first group stuck to the diet for two weeks, then left the diet for two weeks, and continued to go on and off the diet in two-week cycles. While in the two week cycle off the strict diet, the dieters consumed calories equal to the number of calories they were burning, which created an energy balance.

On the other hand, the second group continued their diet during the four-month period.

Researchers found that the dieters who alternated between their strict diet and having cheat weeks lost more weight during the study, that was published in the International Journal of Obesity. Those who took days off their diet gained back less weight as well when the study was over.

“While further investigations are needed around this intermittent dieting approach, findings from this study provide preliminary support for the model as a superior alternative to continuous dieting for weight loss,” Nuala Byrne, the head of the University of Tasmania’s School of Health Sciences, and leader of the study said in a statement announcing the findings.

I believe that taking a break from dieting gives your body and mind a chance to rest but the key to weight loss is consistency.  You can really do some damage to your body during those off days and end up worse than you were when you started. However, I do believe in enjoying the foods you love but in portions. I do not see anything wrong with that chocolate or ice cream every now and then.

To get the best out of weight loss, I try to eat lean meats, fruits and vegetables, avoid sugary drinks and get some physical activity in on a daily basis.

Source: Byrne; N.M et al. “Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study” International Journal of Obesity 19 September 2017

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Slow But Steady Wins the Weight-Loss Race

If you want to lose weight and keep it off, take your time and be consistent, a new study says.

Steady Weight-Loss

Slow and steady weight loss wins the race, a new study suggest. Photo by NutritionFacts.org

Researchers discovered that when dieter’s weight went up and down or swung irregularly, they were less likely to maintain weight loss over time.

“It seems that developing stable, repeatable behaviors related to food intake and weight loss early on in a weight-control program is really important for maintaining changes over the long term,” said study lead author Emily Feig. She is a former graduate student at Drexel University in Philadelphia.

I think when you try to lose too much weight at one time or set unrealistic goals, it puts too much pressure on you then that causes you to give up. Being patient will take that extra stress away and give you the freedom to be consistent which will help you maintain weight loss.

During the study, scientists analyzed why some individuals have more issues maintaining weight loss. The study authors inducted 183 individuals in a 12-month weight-loss program and monitored them for two years.

The people relied on meals replacement and set goals, for both their total calories and physical activity. Also, they reported on food behaviors such as binges, cravings and emotional eating. They did weekly weigh-ins during group meetings. The participants weighed in for a final time one year after the weight-loss program had ended.

The study, published Aug. 28 in the journal Obesity, discovered that the people who had erratic swings in their weight did not fare as well as those who reliably lost a consistent amount of weight over the course of the program.

“Settle on a weight-loss plan that you can maintain week in and week out, even if that means consistently losing three-quarters of a pound each week,” principal investigator Michael Lowe, a psychology professor at Drexel, said in a university news release.

Source: Drexel University, news release, Aug. 28, 2017

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Walnuts May Aid Weight Loss

Eating a good amount of walnuts may reduce your hunger and help you lose weight, a new study says.

Walnuts

Walnuts can reduce your hunger, says study. Photo by Alibaba

Consuming them activates a part of the brain linked to the regulation of hunger and cravings, according to the research published in the Diabetes, Obesity and Metabolism journal.

A study that included 10 obese people were given diets over two sets of five-day sessions while living at a research center. Over the course of the two day sessions, they were given two types of smoothies on a daily basis. One of the smoothies had 48 grams of walnuts and the other one did not contain walnuts but were designed to taste the same and have equivalent nutritional value.

The participants that had the walnut smoothie reported having a reduced appetite. A functional magnetic resonance imaging (fMRI) scan was used at the end of each session to look at the brain as the participants were shown images, some of the foods included hamburgers and desserts as well as neutral items such as flowers and rocks and finally pictures of vegetables and other undesirable foods.

The results found that a part of the brain known as the right insula was active when people who had ate the walnuts were shown the foods considered to be highly-desirable.

Walnuts are found to have many benefits such as lowering your cholesterol, controlling diabetes and improving your metabolism. These types of nuts may not be the best tasting to some but I eat them once in a while when I feel hungry and they are available.

Although this is a small study, it is a step closer to figuring out why walnuts have such an effect on the brain but more research still needs to be done. This is not a weight loss study but it is a demonstration on how walnuts can affect your hunger and increase your chances of losing weight.

Sources:

Farr OM , Tuccinardi D , Upadhyay J , Oussaada SM , Mantzoros CS . Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study. Diabetes Obes Metab. 2017;1–5. https://doi.org/10.1111/dom.13060

https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-walnuts.html

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Lose Weight Fast Forever

The holidays are here so we all want to find new ways to lose weight fast and keep it off. Getting fit is not easy so it really takes hard work and dedication to achieve long term goals. Today I will share some great ways to lose those extra pounds and maintain a healthy weight throughout the year.

Lose Weight Fast

You can lose weight fast with just a few small changes to your lifestyle. Photo by Secrets of Healthy Eating

First, you can start with making small changes to your lifestyle. Switch from the all-or-nothing approach to one or two healthy changes in your daily routine. “Doing this can lead to more weight loss than you ever imagined,” says Marissa Lippert, RD, author of The Cheater’s Diet. I do things like eat more veggies, eliminate late night snacking and portion out my meals during the day. These small tweaks can help you lose 10, 25 or even 60 pounds!

Next, if you like to eat out often as I use to, you can swap out your to-go order with a grilled chicken salad instead of a large bowl of pasta. I work full time so I found it convenient just to eat out for lunch. Now, I love to prepare delicious meals that I love before work which in turn saves me time and money.

Third, do not skip breakfast! We all know that breakfast is the most important meal of the day and it’s really a great way to start our day. A simple banana with a peanut butter and jelly sandwich with wheat bread is a quick choice. The whole grains and peanuts will curb your appetite and keep you from unhealthy snacking in the morning. The banana will give you energy to jumpstart your morning and suppress your appetite as well.

Is your fridge filled with junk food? If so, do a purge and clean out your pantry of all the foods you overindulge in. For instance, replace ice-cream with lower calorie snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal. These better choices will definitely help you lose weight fast and keep you slimmer.

Another great way to shed to those extra pounds is to workout after work. I now go to the gym for at least 45 minutes and exercise a little with friends which keeps me motivated. To be honest, it took some time to see results but I stayed dedicated and it really paid off. Me and my colleagues motivate each other and that is what matters the most. “After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds.” —Ellen Setzer, Cleveland, OH

If you really want to maintain a healthy weight, go out for a walk or jog at least three to four times a week. I love running so it is nothing for me to go out for a nice jog early in the morning or late in the evening when the weather is nice. I feel great when I get my heart rate up and break a small sweat every now and then. If you feel discouraged, take a friend along with you and before you know it, you will have done a few miles before the conversation is over.

As I have mentioned in the beginning, weight loss is not easy but with a few small tweaks you can really lose weight fast and keep it off. Just by making these small changes to your diet and getting a little more exercise daily, you will maintain a healthy weight all year long.

Source: G. Jessica, “16 Ways to Lose Weight Fast” www.health.com

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Burn Fat Without the Gym

We understand that weight loss involves eating healthy and daily physical activity but sometimes we just do not have time for the gym. Thanksgiving is over so it is time to get back on track with our diet and exercise plans. Today I will go over some great ways to burn fat without stepping foot in a gym.

Burn Fat at Home

You can still burn fat without the gym with great workouts backed by research. Photo by BodyBuilding.com

Start the Day with Exercise

Eating breakfast first is usually a routine for me but according to a 2013 study in the British Journal of Nutrtition, exercising first thing in the morning can help you lose 20 percent more fat than working out after breakfast. You can try this HIIT workout that includes lunges and squat jumps. It only takes 10 minutes and it can be done right in your living room.

High-Intensity Workouts

If you normally exercise for 30 minutes, try only a third of  that, but go hard! According to Jordan Metzl, MD, author of Dr. Jordan Metzl’s Workout Prescription, an intense 10 minutes boosts your metabolism and equals about 30 minutes at a moderate intensity. Since I like running, I can run for about 3 minutes and burn 200 more calories over the rest of the day, says a 2013 study from Colorado State University.

Get More Sleep

If you are trying to maintain your weight this season, know this: Research from the University of Chicago discovered that dieters lost 55 percent less fat when they slept for 5 1/2 hours rather than sleeping for 8 1/2 hours. To fall asleep faster avoid eating, bright screens and beer a couple hours before bed. Foods that do help you fall asleep faster are bananas, jasmine rice and cherries.

Take a Walk

Walking around the block for about 15 minutes will burn three times as much calories as opposed to sitting down for the same amount of time, says a new study in the Journal of Physical Activity and Health. Also, walking after a big holiday dinner will help aid digestion.

Laugh off the Calories

This season is full of joy and fun so go ahead and laugh it up with family. Did you know that laughing for 10 or 15 minutes can burn as much as 40 calories? Picture going through the entire day with laughter while the calories slowly disappear.

The holidays are here and we still have weight loss goals to accomplish. If you find yourself with no time for the gym, these great fat loss tips will help you continue to burn fat will at home.

Source: Leicht., L “12 Ways to Burn Fat Without Setting Foot in the Gym” www.health.com

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

‘Stomach Pump’ Weight Loss Device Approved by FDA

Obese people who are struggling to lose weight may have a new option, but it may seem very unusual for some.

Asire Assist Bariatrics

FDA approves new ‘stomach pump’ weight loss device to cut a third of your calories. Photo by CBS News

The www.fda.gov approved a new device known as the AspireAssist. You do not have to undergo major surgery and it works by removing some of what is inside your stomach through a tube after you eat, cutting about a third of your calories.

The device is made up of a surgically placed tube in the stomach that removes food in the stomach after you eat just before the food is digested. Patients drain about a third of what is in their stomach,” says Katherine Crothall, PhD, president and CEO of Aspire Bariatrics, Inc., the developer of the device. I think that is a good percentage of contents removed that could lead to more weight loss that regular digestion.

The trial included 111 patients who had counseling about nutrition and exercise with 60 people who got the counseling alone. After twelve months, those who used AspireAssist lost an average of 12 percent body weight, while the counseling-only group lost over 3 percent.

The good thing is that both groups showed a little improvement in obesity related health issues such as diabetes and high blood pressure.

The device is intended for adults who are obese with a BMI of 35 to 55, who have not lost weight or kept the pounds off through non-surgical treatments. It is recommended for individuals to receive counseling on exercise and healthy eating so they will make long term lifestyle changes.

The thing I like most about this device is that it is less invasive than weight loss surgery and possibly a lot less risky. Surgery does lead to more weight loss though, says Stacy Brethauer, MD, a staff bariatric surgeon at Cleveland Clinic. He is familiar with the device but has to relation to the company.

Side effects of the AspireAssist include nausea, indigestion, diarrhea, constipation and vomiting, according to the FDA.

If you calculate the treatment, including the device placement, monitoring, lifestyle counseling and follow-up, you could be expected to pay anywhere from $8,000 to $13,000 in the first year. This is not so bad compared to the cost of weight-loss surgery, which could range from $30,000 to $35,000, says John Morton, MD, immediate past president of the American Society for Metabolic and Bariatric Surgery. Insurance may cover the cost for patients who qualify which is a great idea in my opinion.

It is hard to tell how big of a role this device can play in weight loss, but if patients use the device properly and stay dedicated, then there is no doubt they will lose weight.

Source: www.fda.gov “FDA approves AspireAssist obesity device” June 14, 2016

 

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Weight-Loss Surgery May Boost Survival

Weight loss surgery may greatly reduce obese people’s risk of premature death, a new study says.

Gastric Bypass Weight Loss Surgery

Weight loss surgery may boost survival for obese, says study. Photo by Healthy Hippie

Nearly five years after surgery, the death rate was over one percent for the individuals who had weight loss surgery and four percent for those in the non-surgical group, according to researchers.

The study was led by Christina Persson from the University of Gothenburg in Sweden, who analyzed data from almost 49,000 obese people in Sweden. They were between 18 and 74 years of age.

Over 22,000 people had weight-loss surgery between 2000 and 2011. About 93 percent of the people in the surgery group had the procedure known as gastric bypass. The study compared them with approximately 26,000 people who did not have surgery.

According to the research, the overall death rate was reduced by 57 percent in the surgery group, compared to the non-surgery group. This number remained consistent after researchers adjusted for age and other previous diseases such as diabetes, cancer and heart disease.

Heart disease, cancer, suicide and accidents were the most common causes of death among those who did not have the surgery.

Cancer and heart disease accounted for most of the major difference in mortality rates between obese people who underwent weight-loss surgery and those who did not, says researchers.

Losing weight is not easy for anyone overweight so undergoing weight loss surgery should be recommended by doctors or health care providers. A death rate that is decreased by about 60 percent is amazing and I believe more obese people should consider having gastric bypass surgery to increase his or her survival.

According to the CDC, over one-third of adults in the U.S. are obese, so this is a very serious issue. There is no overnight success or magic pill that will make you lose weight so it really does take hard work and dedication.

The study was set to be presented Thursday at the European Obesity Summit. Findings presented at meetings are usually viewed as preliminary until they have been published in peer-reviewed journals.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer
Source: European Obesity Summit, news release, June 2, 2016

‘Biggest Loser’ Study Reveals Struggle After Weight Loss

Everyone knows how difficult it is to lose weight if you have ever been on a diet. More important, once you do have weight loss success, keeping the weight off is another struggle. A recent study involving contestants from TV show “The Biggest Loser” demonstrates what really happens after weight loss.

Biggest Loser - Weight Loss

‘Biggest Loser’ study shows how difficult it is to keep the weight off, years later. Photo by Reality Tea

In the study, all but one contestant had regained at least some of the weight lost after six years, during the 30-week TV competition, according to Obesity.  The participants had regained about 90 pounds or 70 percent of the weight they lost. This just demonstrates how hard it is to fight obesity and maintain a healthy weight, even with a competition that has incentives.

There is no magic pill or formula for fat loss but here are a few answers to questions for people who are struggling with weight loss:

If you lose weight slowly, are you more likely to maintain weight loss?

Although many dieters get this advice, studies have shown otherwise including a recent Australian study. In this study, 204 obese people were instructed on live on 450 to 800 calories a day for 3 months, or limit themselves to 400 to 500 calories a day for 36 weeks. The overall goal was a 15 percent weight loss. After three years, almost everyone regained the weight they had lost, regardless of the counseling on diet and exercise. There was no change in the levels of the two hormones, ghrelin and leptin, which increases hunger. More individuals in the rapid weight loss group did lose at least 12 percent of their weight (80 percent, compared to 50 percent in the slow loss group) and fewer called it quits (3 percent, compared to 18 percent).

Will you maintain a higher metabolism if you build muscle through exercise, such as weight lifting?

Muscle does burn more calories than fat, so you may think that the more muscle you have, the faster you will burn calories. In fact, a study showed that building muscle has nearly no effect on resting metabolism, which is the amount of calories a person burns while at rest. According to the study, the muscle we build is small compared to the total amount of skeletal muscle on our body. This muscle is at rest most of the time and no one can go around and flex their muscles all day.

Should you avoid snacks to maintain weight loss?

Even though it seems that snacking packs on the extra pounds, studies that randomly assigned individuals to snack or not have not confirmed this, and even studies that observed people have not found that snacks undermine fat loss.

Is there a certain type of diet that keeps weight off?

Many individuals are convinced that low fat or low carb diets are the best for weight loss. However, Dr. Lee Kaplan, an obesity researcher at Harvard, says that there is no weight loss program or diet that is guaranteed to work but that individuals can often keep a loss of 5 percent of their weight, which comes with many health benefits. He tells his patients to try different weight loss programs until they find one that works for them.

Will doing vigorous cardiovascular exercises after weight loss speed up your body’s slowed metabolism?

As long as you are not consuming more calories than you burn you are okay. Although this sounds like a simple task, “this is not as easy a proposition as it sounds,” says Dr. Michael Rosenbaum, a doctor and obesity researcher at Columbia University. The brain controls your hunger and your food cravings, and it is very easy to accidentally consume more calories than you burned exercising. That is a major reason studies that use exercise alone to help individuals lose weight have usually failed to find an effect. Did you know that after you lose 10 percent of your weight by diet alone, your muscles begin using genes that make them more efficient? They actually burn 20 to 30 percent fewer calories for the exact exercise.

Is there hope for weight maintenance?

Do not let this Obesity study discourage you if you are currently overweight or obese. This research is just to show you that anyone can be treated if they seek help sooner and start now. Weight loss is a lifelong process that includes proper dieting, daily physical activity, counseling, medication or even surgery. The best option is to consult with your physician about a weight loss plan that fits you and start your journey for a healthier life today!

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Fothergill, E., Guo, J., Howard, L., Kerns, J. C., Knuth, N. D., Brychta, R., Chen, K. Y., Skarulis, M. C., Walter, M., Walter, P. J. and Hall, K. D. (2016), “Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity. doi: 10.1002/oby.21538 May 2 2016  http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full

Kolata, G. “Short Questions to Hard Answers about Weight Loss” The New York Times May 4 2016 www.nytimes.com

Small Weight Loss Has Big Health Benefits

Obese people who lose just 5 percent of their body weight can reduce the risk of heart disease and Type 2 diabetes and increase their metabolic function, says a new study.

Small Weight Loss

Losing 5 percent of your body weight has reasonable health benefits, study says. Photo by New Pittsburgh Courier

There are many current treatment guidelines that recommend patients lose about 5 to 10 percent of their body weight in order to receive health benefits, but the recommendations were focused on prior studies that did not differentiate between individuals who lost only 5 percent of their body weight and those who lost more weight.

In this study, 40 obese individuals with signs of insulin resistance were randomized to either go on a low calorie diet to lose 5, 10 or 15 percent of their body weight or just maintain their body weight. According to the journal Cell Metabolism, the study found that 5 percent weight loss was enough to lower multiple risk factors for heart disease and type 2 diabetes. To put this in perspective, a 200-pound individual could lose just 10 pounds to improve their health profile. This is more encouraging in my opinion because it’s a realistic goal and it is much easier to achieve than losing 10 percent of that 200 pounds.

“Even though five percent weight loss may not have dramatic cosmetic benefits, it does have significant health benefits,” said the study’s author, Dr. Samuel Klein, director of the Center for Human Nutrition at Washington University School of Medicine. “You’re much healthier on the inside, and it’s a really reasonable and legitimate target for people with obesity.”

This study should be a reminder to obese people that a 5 percent weight loss is really a success and not a failure. Diet and exercise can be difficult for any individual overweight and when you do not see any immediate physical changes, you may feel discouraged. This study is a good example to remind you that you are actually fighting diseases and improving your overall health by losing a little weight.

Obesity is a major risk factor for chronic health conditions, such as diabetes, cancer and heart disease. Taking short walks and making small changes to your diet is a good way to start weight loss to improve your health today.

“Our findings show that even a small amount of weight loss has important health benefits for multiple organ systems,” Klein said. “We hope that these findings will encourage obese people to take reasonable steps to watch what they eat and increase their physical activity, because this will translate into a lower risk for diabetes and heart disease.”

To say the least, some weight loss is better than no weight loss at all or even making an honest effort. Just because you don’t see instant physical results it does not mean you are not becoming healthier inside. Losing just 5 percent of your body weight is really a success so this should be encouragement to keep losing weight and receiving the nice health benefits that come along with it.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Magkos, Faidon et al. “Effects of Moderate and Subsequent Progressive Weight Loss on Metabolic Function and Adipose Tissue Biology in Humans with Obesity” Cell Metabolism 22 February 2016

Exercise Alone May Not Lead to Weight Loss

Many of us tend to believe that more exercise is better for burning calories and weight loss. However, this is not the case according to a new study published in Current Biology.

Exercise May Not Lead to Weight Loss

Exercising more than average may not help you lose weight, according to new study. Photo by Women’s Health Magazine

According to researchers, when we increase our exercise regimen our bodies adapt to the energy expenditure which causes us to reach a plateau. This means there is a limit to the amount of calories we can burn through exercise. This study is not to discourage exercise which is essential to keeping your mind and body healthy, but to shed light on how important dieting is for losing weight.

Lead researcher Herman Pontzer, PhD, a professor of anthropology at City University of New York, and Edward L Melanson, PhD, an associated professor in the division of endocrinology, metabolism, and diabetes at the University of Colorado Anschutz Medical Campus, Auroro measured the daily activity of more than 300 men and women. They came from the U.S., Africa and Jamaica. People in some of those countries are usually more active physically than many Americans.

Although they did not track whether the people lost weight or gained, they had a record of their body mass index (BMI) and calculated their calorie burning for 7 days. As people got more exercise, the calories burned did not rise very much. People who had average physical activity lost about 200 more calories than those who were inactive. Unfortunately, those who exercised more than the average saw no change in the amount of calories burned.

According to Pontzer, moderate exercisers are active “but not serious athletes”. For example, someone who rides a bike to work or walks a couple of miles each day. Although this study did not focus on the role of exercise in weight loss, Pontzer does mention that diet and exercise work together as an effective fat loss strategy.

This study seems to point out that the obesity epidemic may be caused by overeating rather than inactivity. I have always heard the saying that “abs start in the kitchen” so I understand how important diet is already. I also understand how over working out at the gym is not effective as well. Pontzer says that our body adapts to our exercise routine if we are more active which creates an energy expenditure plateau. This is why many people wonder why they workout at the gym for hours every day and see no weight loss results.

The researchers believe that our body has a “sweet spot”, a point at which the calories burned during workouts peak. The way to find it is to pay attention to your body, Pontzer says. If you feel worn out and need more time to recover from exercise, you may be over doing it and need to work out less.

To say the least, diet should be the first step in weight loss but exercise must be included as well for preventing diabetes, stress, high blood pressure and heart disease.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Pontzer, Herman et al. “Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans” Current Biology 28 January 2016