Tag Archives: maintain weight

Diet and Exercise for Weight Loss

Weight loss involves both diet and exercise. But which one is more important. In my experience, you must do both you if want to lose weight and have a toned physique.

Diet & Exercise

You need both diet and exercise to lose weight. Photo by Webmd

I use to think that if I spent hours in the gym and still ate what I wanted that I would lose weight but that did not work. It does not matter how much you work out or how many calories you burn, if you do not eat healthy, you cannot maintain your weight. If you eat unhealthy meals your body will be too busy burning that energy off before it actually burns calories or fat.

For instance, if you eat a steak dinner and do not doing any exercise, you will burn off the calories from that dinner but the rest will be stored as fat. When you eat late at night your body still burn calories but not enough to lose weight significantly. I use to eat breakfast in the morning but I found out that if I skip breakfast, my body will burn more calories throughout the day and I will not feel that afternoon crash.

I start my day with a bottle of water or Gatorade to stay hydrated and wait until after 12 when I eat my first meal. I use to eat heavy in the morning, grits, eggs, sausage, but I learned that is not healthy for you because it is not nutritious. Eating heavy slows you down and not eating healthy causes many health problems such as diabetes, high blood pressure and risk for stroke.

I substitute fried foods for baked foods and I eat more whole grains, lean meats and fruits and vegetables. When I changed my diet I began to see real results when I combined my workouts. At first, I was just working out hard and still tried to eat what I wanted, but I was still getting fat.

I do not spend hours in the gym either. I only workout for about an hour a day and I usually have a protein shake afterwards. If I do get hungry in the morning, I eat something light like some fruit or drink a protein shake.

To say the least, weight loss really starts in the kitchen. If you can make small changes to your diet and add some physical activity in there, you are on the right path. If you are new to weight loss, it would to be best to consult your doctor to come up with a plan you can stick to. Until then have a blessed day and get started with your weight loss journey today.

Leeman Taylor
B.S. Criminal Justice

Best Diets for 2018

This year the DASH and Mediterranean diets tied for first place as best overall diet.

DASH stands for dietary approaches to stop hypertension. It highlights eating fruits and vegetables, whole grains, and minimizing on salt. This diet was created by the National Heart, Lung and Blood Institute to help individuals lower their high blood pressure. The Mediterranean diet also outlines fruits, vegetables, and whole grains, with moderate alcohol intake. Both have lean proteins such as fish or chicken.

Best Diets

The Mediterranean and DASH diets were voted best diets for 2018. Photo by U.S. News

Both diets were also ranked as easiest to follow, with the Mediterranean diet winning first place and the DASH diet fourth. They also tied for first place as best diet for people with diabetes and claimed top spots in some other categories.

Experts based their choices by how easy the diet was to follow, the likelihood of short-term and long-term weight loss, and how effective it was against diabetes and heart disease. One of the experts mentioned that there is no single diet that fits everyone. You have to find a diet that you can adapt to, manage and maintain over time.

Other best overall diets include Weight Watchers, the Flexitarian diet, Volumetrics, TLC diet and MIND diet.

The Flexitarian diet is mainly a meatless plan that focuses on plant-based foods. Weight Watchers focuses on healthy eating, with point values assigned to foods and a daily point limit. TLC is short for therapeutic changes for high cholesterol; followers exercise more and reduce saturated fat. The MIND diet joins parts of the Mediterranean and DASH diets and pushes to improve brain health.

Best commercial diets: Jenny Craig and Weight Watchers were winners for first and second place. Jenny Craig has low-calorie packaged foods and support from consultants. The Flat Belly diet and Nutritarian tied for third. The Flat Belly plan emphasizes eating healthy, with monounsaturated fats such as from olive oil and nuts and setting a 1,600-calorie daily limit. The Nutritarian diet focuses on a plant-based plan with ”anti-cancer super foods.”

Best weight loss diets: Winners included Weight Watchers, Volumetrics, Jenny Craig, Vegan, and Flexitarian. Volumetrics emphasizes eating foods that fill you up, such as broth-based soups, fruits, and non-starchy vegetables such as tomatoes and mushrooms.

Best fast weight loss diets: Winners were the HMR diet, Weight Watchers, Biggest Loser, Medifast, SlimFast and Volumetrics. The HMR diet is a low-calorie plan with meal replacement shakes that emphasize fruits and vegetables. The Biggest Loser involves eating regular meals with lean protein, fruits, and vegetables and keeping a food journal. Medifast starts with five meal replacements a day and one meal, with more meals introduced as weight is lost. SlimFast is a program of meal replacement shakes.

Best diets for healthy eating: Winners: DASH, Mediterranean, Flexitarian, TLC, Mayo Clinic, MIND, Volumetrics, and Weight Watchers. The Mayo Clinic diet emphasizes healthy lifelong eating.

Easiest to follow: Mediterranean, Flexitarian, Weight Watchers, DASH, and MIND.

Best for diabetes: After the two first-place winners, DASH and Mediterranean, followed the Flexitarian, Mayo Clinic, Vegan, Volumetrics, and Weight Watchers diets.

Best for heart disease: DASH declared the top spot, followed by Mediterranean and Ornish (tie for second) and TLC. Flexitarian, MIND, and Vegan tied for the fifth spot. The Ornish diet ranks foods from healthiest to most satisfying, inspiring followers to focus on the foods from the healthiest group.

Best plant-based diets: The top five are the Mediterranean, Flexitarian, Ornish, Vegetarian, and Traditional Asian diets. The Traditional Asian plan includes low-fat eating with minimal red meat and plenty of fresh fruits, fish, and vegetables.

As mentioned earlier, there is no one diet that works for all. Just because the diet is popular does not mean that it is right for you. The best option for weight loss is to try different diets and find one that is easy for you to stick to long-term.

 

Source: U.S. News & World Report: “Best Diets 2018 rankings.”

Leeman Taylor
B.S. Criminal Justice

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