Tag Archives: fitness

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

Weight Loss Surgery Can Reduce Death 5-10 Years After Procedure

Weight loss surgery has always been suggested to improve survival among severely obese patients. According to new research published in the Journal of American Medical Association (JAMA), bariatric surgery reduced mortality 5 to 10 years after Veterans had surgery (Afterburn et al. 2015).

Gastric Bypass for Weight Loss

Bariatric or weight loss surgery has been shown to help Veterans live longer after 5 to 10 years. Clipart Photo

In the study, 2,500 patients underwent bariatric surgery in Veterans Affairs (VA) bariatric centers from 2000-2011 and matched them to 7,462 control patients using sequential stratification. The average age for the patients was 52 with a body mass index (BMI) of 47. The patients either had gastric bypass (74%), gastric banding (10%), sleeve gastrectomy (1%) or another procedure that included 1 percent of patients (Afterburn et al. 2015).

Gastric bypass is the most common of the three procedures in which the stomach is divided into a small upper section and larger bottom section. The small intestine is then rerouted to the small upper area, assuming the patient will eat less food. Gastric banding deals with the placement of an inflatable band around the top portion of the stomach, creating a much smaller stomach, while sleeve gastrectomy involves the removal of around 80 percent of the stomach (Whiteman 2015).

When the 14-year study ended, there were 263 deaths in the surgical group (average follow-up, 6.9 years) and 1,277 deaths in the matched control group (average follow-up, 6.6 years). The deaths rates estimated by Kaplan-Meier were 2.4% after 1 year, 6.4% at 5 years, and 13.8% after 10 years for patients who underwent surgery; for match control individuals, 1.7% after 1 year, 10.4% for 5 years, and 23.9 percent at 10 years (Afterburn et al. 2015). As you can see, patients who underwent weight loss surgery between 5 to 10 years had significantly lower mortality rates.

I truly understand how difficult it is for morbidly obese individuals to lose weight and having weight loss surgery is an option to consider with you doctor. Diet and exercise is important for any healthy lifestyle change and a recent study shows that diet pills or weight loss supplements rarely work. The results from this study show the beneficial relation between surgery and survival that has been demonstrated in younger, female populations.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: Afterburn DE, Olsen MK, Smith VA, et al. “Association Between Bariatric Surgery and Long-term Survival” 6 January 2015. JAMA 2015

Weight Loss Diet Pills Rarely Work

New weight loss supplements and diet pills are advertised everyday by drug companies claiming to help you lose weight fast. According to a new Consumer Report, diet pills rarely work and they aren’t even FDA approved (Olsen 2014).

Weight Loss Diet Pills

Weight loss supplements and diet pills rarely work, according to Consumer Reports. Clipart Photo

A national survey of about 3,000 Americans, were given supplements they believed to be safe and effective. One-fourth of the participants believed that the products had lesser side effects than over the counter or prescription medications, and about 20 percent thought the supplements were safer than prescription drugs because they’re “natural.” When we are searching for weight loss supplements, we don’t usually think about whether the product is actually FDA approved or even consult our primary care doctors for advice.

Peter Cohen, M.D., a physician at Harvard Medical School and the Cambridge Health Alliance who studies supplements says, “The barrage of advertising leads us to think there’s a magic way to melt away 10 pounds –even when we have no evidence that the supplements work.” Unlike over the counter and prescription drugs, supplements don’t have to be proven safe and effective before they hit stores (Olsen 2014). “Of all dietary supplements, the one for weight loss seems to cause the most harm –sometimes liver failure or even death,” Cohen says.

In the survey, a third of the participants who took the supplements didn’t lose weight. Another third lost a few pounds but only 9 percent lost all the weight they wanted and kept it off. The shocking part is that the supplements had little to do with it because 85 percent of the people followed a diet or exercise program (Olsen 2014).

This Consumer Reports survey basically shows us that there is no way around diet and exercise. Research proves that the key to fat loss is finding a diet that works for you. A recent review of 48 studies published in the Journal of the American Medical Association found that popular programs like Atkins, Jenny Craig, and Weight Watchers, all worked as well as the other. The dieters lost nearly 18 pounds after 6 months on average (Olsen 2014). Find a weight loss program like the Venus Factor for Women, that works for you and live a healthier, happier lifestyle.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: Olsen, D. “Taking diet pills? Don’t waste your money.” 30 December 2014 ConsumerReports.org

Lose Weight by Self-Weighing Weekly

Have you ever thought that just by using a scale to weight yourself could help you lose weight? According to Elina Helander and co-authors at Tempere University of Technology in Finland, people who weighed themselves daily lost more weight compared to those who waited longer than one month and gained weight (Helander et al. 2014).

Lose Weight by Self-Weighing

Lose weight by weighing yourself at least once a week. ClipArt photo

The study included 2,838 weight observations from 40 people attending a health-promoting program in which consecutive weight measurements and corresponding weight changes were analyzed using a linear mixed effects model (Helander et al. 2014). These observations were analyzed from overweight individuals who intended to lose weight or considered weight to be a health issue and who were involved in a health program that encouraged daily self-monitoring of weight. I can honestly agree that keeping track of your progress is very important as numbers don’t lie and this is how I kept my weight under control. That’s why many health programs and personal trainers stress the importance of counting your calories and using the scale every day.

The primary analysis showed that the theoretical minimum self-weighing interval associated with unchanged weight gain was 5.8 days, indicating self-weighing should be done weekly (Helander et al. 2014). Using the scale for the holidays may be a great idea if weight loss is one of your New Year’s resolutions. Happy Holidays and God bless!

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: Helander EE, Vourinen A-L, Wansink B, Korhonen IKJ (2014) Are Breaks in Daily Self-Weighing Associated with Weight Gain? PLoS ONE 9(11):e113164. Doi:10.1371/journal.pone.0113164

Leptin Hormone – Leptin Resistance Facts for Women

Women find it much harder than men to lose weight and this can be because of the leptin hormone, but there are options for weight loss if you face leptin resistance. Leptin is a hormone that plays a major role in weight management and appetite and it’s said to have two critical functions (Dr. Oz 2014). First, it crosses the blood-brain barrier and binds to receptors in the appetite center in the brain, regulating brain cells that let you know when to stop eating. Next, it increases sympathetic nervous system activity, which stimulates fatty tissue to burn energy.

Leptin

Leptin Hormone Photo by Wikipedia.org

Women who wish to lose weight but have leptin resistance may find it difficult because their brain is not telling them when to stop eating and they won’t be able to burn calories effectively. Venus Factor is a great fat loss system for women and focuses on controlling the leptin hormone and includes a 12-week program with all the tools you need.

Studies in obese humans have been shown to have high quantities of leptin circulating in the blood, but it doesn’t seem to affect energy or appetite. On the other hand, studies in mice have demonstrated that giving animals leptin decreases overeating and obesity. When your body contains more leptin in it than needed but doesn’t respond correctly, this is known as leptin resistance (Dr. Oz 2014). It’s hypothesized that leptin resistance occurs when the leptin hormone is not reaching the right targets and/or the receptors in the leptin stop functioning to tell the cells to respond.

Individuals with leptin resistance may have constant feelings of hunger or cravings so researchers are still working to fully develop and understand effective treatments for leptin resistance. It seems that controlling cravings is the key to fighting the effects of leptin resistance so protein and fiber are factors for fighting hunger. Here are Dr. Oz’s three key steps to control your appetite and start losing weight today:

Step 1: I love oatmeal for breakfast and you can also begin your day with regular oatmeal and peanut butter. Studies have demonstrated that oatmeal is one of the most satisfying breakfast options and can control your hunger cravings throughout the day. Peanut butter contains a good source of protein, which has shown to help reduce the brain signals that cause food cravings as well.

Step 2: Have you ever heard of Irvingia? This supplement derives from African mango extract and has been demonstrated to improve leptin sensitivity and help improve body weight and waist and hip circumference. Always consult your doctor or physician before starting any new supplement or diet.

Step 3: Take a 9 to 12-hour break from food. A recent study showed that people who ate a high-fat diet within a 9 to 12-hour window still lost a significant amount of weight compared to those who were allowed to eat whenever they wanted. Leave a 12-hour window between your last meal of the day and the first meal of the next day. For example, if you eat dinner at 9 p.m. on one day, wait until 9 a.m. the next morning to eat for breakfast.

Leptin Hormone Chart

Controlling hunger cravings seems to be the key to fighting leptin resistance. Photo by Perfect Body RX

Leptin resistance can be crucial to women who are struggling to lose weight but controlling your cravings is the key to reversing this disease. Venus Factor, a female fat loss system, is another effective tool to help women around the world control the leptin hormone and lose weight to improve their health.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Marketer

Source: The Dr. Oz Show “Leptin Resistance Fact Sheet” 14 March 2014

Fat is Released through Breathing After Weight Loss

When you lose weight, have you ever wondered where the fat goes? Most people believe that fat is converted to energy or heat, which violates the law of conservation of mass. According to researchers from the University of New South Wales in Australia, majority of the fat is exhaled or breathed out as carbon dioxide during weight loss (BMJ 2014;349:g7257).

Fat Released through Breathing After Weight Loss

Fat is released through breathing after weight loss. Photo by Healthy Eggs

Professor Andrew Brown and Ruben Meerman stated that excess carbohydrates or protein in the diet is transferred to triglyceride and placed in the lipid droplets of adipocytes. Extra dietary fat does not need conversion other than lipolysis and re-esterification (BMJ 2014; 349:g7257). When people desire to lose weight while keeping their fat-free mass, they are attempting to metabolize those stored triglycerides.

The complete oxidation of a single triglyceride molecule involves many enzymes and biochemical steps and the atoms that make up this formula are carbon, hydrogen and oxygen. Researchers wanted to study the fat storage that leaves as carbon dioxide or water during weight loss so they traced every atom’s pathway out of the body (BMJ 2014;349:g7257). The results showed that the lungs are the primary excretory organ for weight loss and when someone loses 10 kg of fat (triglyceride); 8.4 kg is exhaled as carbon dioxide. The rest of the 28 kg total of CO2 produced is contributed by breathing in oxygen.

When resting, the average 70 kg person consuming a mixed diet exhales 200 ml of carbon dioxide in 12 breaths per minute. At one day of sleeping, resting, and performing light activities that double the resting metabolic rate, each for 8 hours, a person exhales 203g of carbon from the body. If you replace just one hour of rest with exercise, you are increasing the metabolic rate to seven times that of by resting, for instance, jogging eliminates an additional 39g of carbon from your body, increasing the total by nearly 20% to 240g (BMJ 2014;349:g7257). “Physical activity as a weight loss strategy is easily foiled by relatively small quantities of excess food”, says Professor Brown and Meerman.

The main purpose of this study was to demonstrate that the lungs are the primary excretory organ for fat. Weight loss requires unleashing the carbon stored in fat cells, which reinforce the misconception of “eat less, move more.” The researchers recommend these concepts to be included in secondary school science curriculums and university biochemistry courses to correct widespread misconceptions or myths about weight loss.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor and Internet Marketer

Source: BMJ 2014; 349:g7257

Girl Loses 50 Pounds After Weight Loss Surgery

Alexis was morbidly obese by the age of 12 but denied weight loss surgery by her health insurance company to stop the rare condition. Can you imagine that, being denied health care coverage for a serious health condition just because of your age? I understand weight loss surgery may be a risk factor for young children but if the benefits outweigh the odds then why not go for it? Since Alexis first told her story, donations have been pouring in for a gastric-sleeve procedure to help her lose weight (Shapiro 2014).

Alexis - Weight Loss Surgery

Hope and love for Alexis
I know it’s been a little while since I have updated. It’s been very busy with Alexis’ birthday coming up and Christmas. Alexis has been doing really good. She still doesn’t like going to school and gives me a hard time sometimes but she tries her best. She gets very very tired from school. She likes math, reading, and language arts. She doesn’t like music, or computers. She likes learning! She walks about a half mile or more every day at school. She is still scared to try new things that she couldn’t do while she was much heavier, but we are trying. Thank you everyone for caring! Oh yes and she got glasses!
December 7

About 3 years ago, Alexis had surgery to remove a benign brain tumor. Unfortunately, the surgery caused her hormones and metabolism to go chaos, increasing her appetite to make her feel hungry all the time. She continued to eat despite her family’s efforts to stop her and eventually gained more than 200 pounds – a rare, medically triggered obesity. Her health also decreased very fast (Shapiro 20014). Her last hope was to undergo a gastric-sleeve procedure to save her health and help her lose weight effectively.

The operation was performed in March at Cincinnati Children’s Hospital Medical Center and the operation reduced her stomach size to help curb her appetite. Although the surgery was successful, Alexis still had to endure the agony of recovery but she pulled through very well with the strong support of family and loved ones. Jenny says they have enjoyed so much support and the comments from Facebook shows people really do care about Alexis.

By late June, she had lost 37 pounds and was off to a good start of becoming a new, healthier person (Shapiro 2014). She became a happier person and was back in school for the first time in nearly two years. She had more confidence and became the old, joyful Alexis she was once before. “Hope has been the only thing that has gotten us through,” said Jenny Shapiro, the mother of Alexis. Jenny says that her daughter’s strength and determination have made her even more proud of Alexis and she’s glad she helped her fight all the way.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: Shapiro, J. “Once obese but starving Texas girl sees a healthy future months after surgery” 11 December 2014 www.today.com

High-Fat Diets: Fat Loss Facts

High-fat diets have been recognized to be a major risk factor for obesity, type 2 diabetes and other related diseases. According to the World Health Organization, more than 40 million children were overweight in 2010 and this pattern of obesity seems to continue (Ferreira & Muniz 2013). Proper dieting and exercise have always been the most effective ways to lose weight and stop obesity but today we will focus on low and high-fat diets.

Hight-Fat Diets

Diets that are high in fat are known to cause obesity, type 2 diabetes and other related health diseases.

Increased consumption of high-energy foods (foods with elevated quantity of fats, carbohydrates and salt) and lack of exercises are important factors for the pathogenesis of those serious health diseases in modern society (World Health Organization, 2012). Foods such as fried chicken, packaged or processed foods and too many snacks should be avoided because these foods are very high in fat. What about low-fat diets, are they effective? Although low-fat diets have been promoted as healthier and recommended for weight loss, they have also been associated with an increase in carbohydrate intake from plant-based foods (Ferreira & Muniz 2013). Therefore, just reducing the fat intake may not be the best strategy for a healthy lifestyle. Next we will discuss the truth about fat loss and myths about high and low-fat diets.

To be honest, all diets have their good sides and of course, their bad sides. Traditional dietary recommendations (diet and exercise), a low-calorie diet and an increased consumption of carbs and fruits and vegetables remain the best method for weight loss (Ferreira & Muniz 2013). High-fat diets have been associated with weight gain and a low-fat high carbohydrate, fiber, grains, and protein has been proven as the best diet to lose weight (Bray and Popkin, 1998; McManus et al., 2001; Wing and Hill, 2001; Astrop et al., 1997, 2002, 2005). Foods such as whole grains have been proven to speed up your metabolism so I consume these foods every day.

High-fat/high-protein/low-carbohydrate diets, i.e. ketogenic, that force the body to burn fats instead of carbs, in some instances, has been known as a promoter of a rapid weight loss and reduced appetite (Brarata et al., 2003; Bray, 2003; Crowe, 2005). Good fat-burning foods that speed up your metabolism are whole grains, fish, low-fat dairy products and peanuts. We will then have a discussion about the health effects and risks of low and high-fat diets.

Obesity

Over 2/3 of adults and 1/3 of children are overweight or obese.

It has been debated in the last century, whether fats are harmful to your health and what role does fat plays in dieting. The 1st Food Guide Pyramid created in 1992 showed fats at the top of the pyramid, meaning that their consumption should be minimized (Ferreira & Muniz 2013). Since there are different types of fats, which fats should you consume that are NOT harmful to your health? Saturated and Trans fatty acids should be avoided at all costs with consumption less than 7 percent. Life expectancy in countries that practiced a Mediterranean diet was among the highest in the world and rates of coronary heart disease (CHD), certain cancers and other diet-related chronic diseases were among the lowest (Willet et al., 1995). The Mediterranean diet consists of eating plant-based foods such as, fruits and vegetables, whole grains, nuts, olive oil, fish and drinking red wine in moderation (Mayo Clinic 2013).

According to proven research, it can be safe to say that daily physical activity along with a Mediterranean diet may be a very effective weight loss plan. Before I even knew what a Mediterranean diet was, I was already consuming the foods it contained so I have been accustomed to this diet plan for a while. The most important factor about this type of diet is that it works. Avoid the risk of obesity, type 2 diabetes and other associated diseases by avoiding high-fat diets and stick to a low-fat diet plan to maximize fat loss. God Bless.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor. Internet Marketer.

Sources:

  1. Ferreira, Joao E., Muniz, N. “Low and High-Fat Diets: Myths vs Reality” February 2013 Nova Science Publishers, Inc.

2.    Mayo Clinic Staff “Mediterranean diet: A heart-healthy eating plan” www.mayoclinic.org 14 June 2013