Tag Archives: keep weight off

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

‘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

FDA Approves Weight Loss Balloon

Obese people seeking to lose weight now have a new option: a weight loss balloon that has been recently approved by the Food and Drug Administration (FDA). With more than a third of the U.S. population overweight or obese, this new device will be a very powerful tool for fat loss in my opinion.

ReShape Weight Loss Balloon

FDA approves new weight loss balloon to help patients lose weight by making them feel full. WebMD photo

The ReShape Dual Balloon is inserted through the mouth, into the stomach, and inflated with a sterile solution. The procedure only takes about 30 thirty minutes while the patient is mildly sedated.  It fills the space in the stomach to give you a feeling of fullness and it can be left there for up to six months (FDA). I believe this will be a better solution for patients who want to lose weight in a non-surgical manner instead of going through LAP band or gastric bypass surgery.

The approval of this weight loss device was based on a study of 326 obese individuals, with ages between 22 and 60, who had at least one obesity-related health issue. There were 187 people who lost an average of 14.3 pounds by the time the device was removed. Members who did not receive the weight loss balloon only lost 7.3 pounds on average. Six months later, patients who lost the initial 14.3 pounds kept about 10 pounds of that weight off (FDA). This is good news for those individuals who struggle with weight management after one year of reaching their fat loss goals.

“For those with obesity, significant weight loss and maintenance of that weight loss often requires a combination of solutions including efforts to improve diet and exercise habits,” said William Maisel, M.D., M.P.H., acting director of the Office of Device Evaluation at the FDA’s Center for Devices and Radiological Health. “This new balloon device provides doctors and patients with a new non-surgical option that can be quickly implanted, is non-permanent, and can be easily removed.”

I personally love natural weight loss which is physical activity and healthy eating. This was also recommended for patients who wish to keep the lost weight off after the balloon was removed according to the FDA press release. With this new weight loss balloon, patients have another option to fight obesity but like any other procedure, it comes with its side effects.

Some of the complications included discomfort during the procedure, rare cases of allergic reaction, infection and breathing difficulties, heart attack and esophageal tear, says the FDA. Also, patients may experience vomiting, abdominal pain, nausea, feelings of indigestion and gastric ulcers, adds the FDA.

I believe this new fat loss balloon by ReShape Medical Inc. is what obese or overweight people really need to help them lose weight and keep it off for good.

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

Source: www.fda.gov “FDA approves non-surgical temporary balloon device to treat obesity” 28 July 2015 U.S. Food and Drug Administration

Daily Weigh-Ins May Help Weight Loss

For anyone seeking to lose weight and keep it off, using the scale every day and writing down your results is a simple fat loss strategy that works.

Daily Weigh-Ins Improve Weight Loss

Weighing yourself every day may improve weight loss, according to a study published in the Journal of Obesity Photo by Black Health Zone

According to a two-year Cornell study, recently published in the Journal of Obesity, self-weighing and tracking the results frequently on a chart were effective for both losing weight and keeping it off, especially for men (Journal of Obesity, 2015).

With two-thirds of adults in the U.S. overweight or obese (National Institutes of Health), obesity is a major issue and rates have been steadily increasing for the past five years.

In this study, 162 men and women were randomly separated into either a control group or experimental group. Those in the experimental group were asked to weigh themselves every day, at a consistent time and record their weight on the computer program set up by researchers. They were allowed to do anything they wanted to lose weight, and were given a weight loss goal of 1 percent. This is equal to cutting back about 150 calories per day for two weeks (Journal of Obesity, 2015).

“Because we didn’t prescribe, everyone found their own way of losing the weight, “whether they reduced portion size, stopped snacking or skipped a meal, said David Levitsky, professor of nutrition and psychology at Cornell. The overall good was to lose 10 percent of their initial body weight and maintain that weight for another year.

Only 8 percent reached that 10 percent goal, with another 28 percent losing about 5 percent of his or her total body weight. There was a huge difference between men and women, with men losing far more weight than women.

“It seems to work better for men than women, for reasons we cannot figure out yet,” Levitsky said.

I believe that stepping on the scale and tracking your results helps you realize what’s working for you and how your eating habits are affecting you. Levitsky says that all you need is a bathroom scale and an excel spreadsheet or even a piece a graph paper.

Participants that lost weight the first year in the program were able to keep it off throughout the second year. This is important because research shows that nearly 40 percent of weight on any diet plan is regained in one year while about 100 percent of weight loss is regained at five years.

Making small diet changes and daily physical activity is the key to weight loss but monitoring your weight daily is also important for weight management.

If you are ready to lose weight, using that scale and tracking your results on a spreadsheet every day may be the best option for you to conquer fat loss.

Leeman Taylor
Bachelor of Criminal Justice
Real Estate Investor & Internet Marketer

Source: Carly R. Pacanowski and David A. Levitsky, “Frequent Self-Weighing and Visual Feedback for Weight Loss in Overweight Adults,” Journal of Obesity, vol. 2015, Article ID 763680, 9 pages, 2015. doi:10.1155/2015/763680