Tag Archives: fat loss

Pasta Tied to Weight Loss

If you love pasta and also want to lose weight, there is good news for you. In a new study, eating pasta has been tied to weight loss.

Eating Pasta & Weight Loss

Eating pasta is linked to weight loss, study. Photo by Times of Malta

A study done at the University of Toronto looked at the results from 30 different studies of individuals who eat pasta as a part of a low glycemic diet. The pasta-eaters ate at least a half cup of noodles three times per week. They did not gain weight and lost about one pound after 12 weeks.

“The study found that pasta didn’t contribute to weight gain or increase in body fat,” lead author John Sievenpiper, MD, PhD, a clinician scientist at St. Michael’s Hospital, said in a statement. “In fact, analysis actually showed a small weight loss. So contrary to concerns, perhaps pasta can be part of a healthy diet such as a low GI diet.”

The trick is to pay attention to the low GI part. Foods that have a high glycemic index cause a rise in high blood pressure and have you feeling hungry afterwards. Low GI foods under 55 do the opposite and can help you lose weight. Sweet potatoes, beans and lentils are foods with low GI that you are probably already consuming.

Although this study sheds light on eating pasta, it does not mean you should stuff your plate with pasta on a regular basis. More trials are needed to examine the effect of pasta compared to other ‘healthy’ dietary patterns. Also, long-term research should be conducted on how people fare after a year or more on low glycemic diets that include pasta.

I do not believe that following a low GI diet is the secret to weight loss. Some of the most nutritious foods rank high on the glycemic index like watermelon and should not be avoided. The key is to eat smart by controlling your portion size and include whole grains to increase your chances of weight loss.

Source: Chiavaroli L, Kendall CWC, Braunstein CR, et al “Effect of pasta in the context of low-glycaemic index dietary patterns on body weight and markers of adiposity: a systematic review and meta-analysis of randomised controlled trials in adults” BMJ Open 2018;8:e019438. doi: 10.1136/bmjopen-2017-019438

Leeman Taylor
B.S. Criminal Justice

Will the Ketogenic Diet Help You Lose Weight?

In this world of living healthy and losing weight, there always seems to be a new diet that claims rapid weight loss and quick fixes for fat loss. The latest diet that has been drawing attention is the ketogenic diet — a high fat, low carb diet that changes the metabolism from carbohydrates to fat.

Keto Diet

The keto diet is basically a low-carb diet that focuses on eating moderate amounts of fat, such as avocados and cheese. Photo by Sott.net

Just like other popular diets, this one promises to result in rapid weight loss or better yet, fat loss. This diet was created in 1920 to treat children with epilepsy who did not respond to several medications. Since the restricted food choices make it difficult to follow, the ketogenic diet is “usually not recommended for adults,” according to the National Epilepsy Foundation.

The keto diet is basically a low-carb diet that focuses on eating moderate amounts of fat, such as avocados and cheese. When you eliminate carbohydrates, your body will burn stored fat through a process known as ketosis; which helps fat loss.

According to doctors, your body will enter this state in about two days and luckily, counting calories is not necessary. It is recommended that patients eat according to their appetites. Although you do not have to count calories, you have to pay attention to the fats, carbohydrates and proteins in your diet. Research shows that the keto diet works best when it includes less than 20 grams of carbs per day.

About 60 to 80 percent of your diet should be comprised of fat, registered dietitian Stacey Mattinson told Everyday Health. Then, about 1 gram of protein per kilogram of body weight is allowed. To figure out carb allowance, Mattinson explained that you need to determine the net carbs. This can be done by subtracting fiber from a food’s total carbohydrates.

One difficult thing about the keto diet is that even eating the wrong serving size of fruit could make your body burn carbs instead of fat. “It’s easy to get ‘kicked out’ of ketosis,” Mattinson said. Even meats need to be consumed in moderation, and certain types are off limits completely, like breaded chicken or cold cuts.

Studies have found, however that the keto diet does have some benefits. In 2012, a paper published in Nutrition found the plan could help diabetics maintain their blood sugar levels, though there is some concern about consuming excess amounts of fat. Many studies have found the diet to be effective for losing weight.

For the most part, medical advice is always recommended before starting a new diet. Any diet that eliminates an entire food group is a big concern for me. I love diets that are easy to follow and emphasize eating whole grains with fruits and vegetables. Everyone is different so finding a diet that works for you increases your chances of weight loss.

Source; Matthews. M, “What is Keto? Trendy Diet Allows for Plenty of Cheese and Fat” www.newsweek.com 13 March 2018

Leeman Taylor
B.S. Criminal Justice

Start Weight Loss Today

As the new year approaches many of us have goals of losing weight and becoming a healthier person. The holidays are here and if we are not careful, we can easily gain too much weight and make our goals of weight loss even tougher. Today I will share a few tips you can use to start your goal of becoming a healthier you before the new year begins.

Start Weight Loss Today

You can start weight loss today by taking small but steady steps to become a healthier you. Photo by The Dia Method

Slow but Steady

I know that you may be excited to lose weight and cannot wait to get that beach body that you dream of but be realistic. This means that your goals should be realistic and you should start off slow but be consistent. For instance, you can begin by losing 2 or 3 pounds per week and slowly increase your goal overtime. A great way to start exercising is by taking walks or jogging around the park and your local track. Take a friend with you if you feel yourself not motivated enough and this way you can inspire each other.

Make Small Changes to Your Diet

If you think you can ditch your current diet and start eating totally healthy overnight think again. You have to take your time and make small changes to your diet and over time it will become easier for you to eat healthy. You can start by adding more fruits and vegetables to your diet or replace sugary drinks with water. When I get tired of eating the same thing I switch it occasionally because it can get boring fast.

Do Not Give Up

When it seems like you have been working hard towards weight loss and you do not see immediate results you sometimes lose confidence. Sometimes it does take time to see noticeable results so if you don’t see a change at first, just keep going. Studies show that if you are making small progress but are consistent, you tend to keep the weight off longer overtime. If you do achieve your goals but reach a plateau, switch up your diet and exercise routine. Once your body gets use to a certain routine it becomes more difficult to lose weight because your metabolism has probably come to a standstill.

These are just general weight loss tips but they provide a great way to get started today on your journey. Losing weight is not easy so it takes a lot of hard work and dedication to see real results. Whatever you do, do not give up and stay focused on your weight loss goals to become healthier.

Leeman Taylor
B.S. Criminal Justice

Cinnamon May Fight Obesity

Cinnamon is a sweet spice that most of us enjoy and the fact that it may help fight obesity just makes it even better.

Cinnamon

An essential oil in cinnamon attacks fat cells and could be used as a treatment to fight obesity, according to new study. Photo by Medical News Today

According to a new study published in the journal Metabolism, an essential oil found in cinnamon attacks fat cells and could be used to fight obesity.

Researchers from the University of Michigan found that the oil cinnamaldehyde boosts metabolic health by causing fat cells to start burning energy — a process called thermogenesis.

“Cinnamon has been part of our diets for thousands of years, and people generally enjoy it,” said Jun Wu, a research assistant professor at UM’s Life Sciences Institute. “So if it can help protect against obesity, too, it may offer an approach to metabolic health that is easier for patients to adhere to.”

I believe that too much of anything is not good for you especially when we are talking about sugar and spices. I do agree that if a spice like cinnamon has the potential to help you lose weight, it will not hurt to add it to your diet in moderation if you really enjoy it.

Cinnamaldehyde is what gives cinnamon its flavor.

The research reflects off cinnamaldehyde studies in mice, where the oil fought against obesity.

The new study, published in the December issue of the journal Metabolism, tested whether the same effect would happen in humans.

Using fat cells from volunteers, researchers treated the cells — called adipocytes — with cinnamaldehyde. The results found an “increased expression” of genes and enzymes that boost metabolism while increasing proteins beneficial to thermogenesis.

Wu suggests cinnamaldehyde could be used to fight obesity by way of activating thermogenesis. But she held off on endorsing cinnamon as a weight-loss treatment until further study is done.

More research is needed to discover cinnamaldehyde’s benefits and side effects.

Source: Jiang, Juan et al “Cinnamaldehyde induces fat cell-autonomous thermogenesis and metabolic reprogramming” Metabolism – Clinical and Experimental, Volume 77, 58 – 64

Leeman Taylor
B.S. Criminal Justice

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