Tag Archives: weight loss

Fewer Americans Are Achieving Weight Loss

People are more excited to lose weight than ever, with rising numbers exercising, drinking more water and eating less. Sad part is, fewer Americans are achieving weight loss.

Fewer Americans Are Achieving Weight Loss
Fewer Americans Are Successful with Weight Loss Photo by Dermatranz

According to a new report, Americans are more overweight than ever despite all this effort.

Between 2015 and 2016, 42% of people tried to lose weight were successful compared to 34% between 1999 and 2000. Also, body mass index (BMI) and weight for the average American increased.

Few Americans are achieving weight loss

“Where weight-loss efforts are increasing, we can expect a decreasing trend of obesity, but it is not decreasing,” said senior researcher Dr. Lu Qi, director of the Tulane University Obesity Research Center in New Orleans.

Each day there seems to be a new weight loss program or diet that claims to help you lose weight with little effort. Americans are steadily trying new ways to lose weight but few seem to ever achieve his or her goals. It may be a possibility that the weight loss strategies followed are not effective like they should be.

Eating less to lose weight

The most popular weight loss strategy is to eat less. Sure, eating less will help you lose weight but it also depends on what reduced calories you are consuming. For example, if you reduce your calorie intake but replace it with fattening foods, you will still gain weight making it pointless.

Our perspective of weight loss matters

Exercising and eating less will not work long-term because your body supervises how much fat is carries, and that is not in our control.

Dr. Mitchell Roslin, chief of obesity surgery at Lenox Hill Hospital in New York City, agreed. He noted that “detailed research clearly shows that eating less and exercising more are not effective for long-term weight loss.”

Since obesity is a disease and our body is programmed to regulate body fat, it is more to weight loss than just exercising and eating healthy.

A true cure for obesity is going to require medications or therapies that help readjust the body’s self-regulation of fat, Kaplan said.

A better approach for weight loss

Traditional methods of weight loss include diet and exercise, but fewer Americans are actually losing weight and maintaining. Our next step may be to try more medical and biological approaches to help Americans lose weight.

SOURCES: Lu Qi, M.D., Ph.D., director, Tulane University Obesity Research Center; Lee Kaplan, M.D., Ph.D., director, Obesity, Metabolism and Nutrition Institute, Massachusetts General Hospital, Boston; Mitchell Roslin, M.D., chief, obesity surgery, Lenox Hill Hospital, New York City;JAMA Network Open, Nov. 13, 2019

Keto Diet for Weight Loss

The keto, or ketogenic diet for weight loss is a high-fat, low-carb diet that has become very popular in the weight loss world.

Keto diet for weight loss
Keto diet for weight loss Photo by Health Cleveland Clinic

This type of diet has been shown to help many adults lose weight effectively and maintain weight loss but will it work for you?

Today, we will discuss what the keto diet is and how it may help you lose weight and keep it off.

Potential to promote weight loss

The traditional keto diet only allows you to intake between 5 and 10 percent carbs which is very low. This, however, forces your body enter a process called ketosis, in which fat is used instead of carbs as fuel. Ketones are then formed in the liver.

The fat intake is usually higher so that is what makes up for the lower carb intake. Protein intake is average which means about 100 grams for a 2,000 calorie diet.

May suppress appetite

One of the best benefits related to the keto diet that helps weight loss is its ability to reduce hunger. The ketogenic diet has been found to lower levels of ghrelin, a main hunger hormone. Eating lesser calories per day will eventually result in some type of weight loss.

Can help you lose water weight

Since carbs hold water and the keto diet involves a very low carb intake, weight loss is immediate when the stored carbs are released. I would suggest to drink plenty of water, just to be sure you do not get dehydrated.

May increase calories burned

In one small study that involved 17 obese men, the ketogenic diet was linked to a small increase in the amount of calories burned. However, unlike a traditional weight loss diet, there was not an increase in body fat loss.

Consistency of the keto diet

One major downfall of the keto diet is the ability to be consistent long-term with it. Some people may find it hard to get used to the strict diet including the low carb intake. The best diet for weight loss is always one that you can stick to.

Another thing to remember about the ketogenic diet is that there is not a lot information on the actual health effects of following this diet.

Keto diet for weight loss

The keto diet is a low carb, high fat diet that has been found to help aid weight loss.

Although the specific weight loss functions that are related to this way of eating are still in question, water weight loss, reduced hunger and caloric restriction seem to cause the weight loss.

Before you dive in, consider the lack of research, potential side effects and cons as well, if you ever think about trying the keto diet for weight loss.

Source: Preiato, D. “Does the Ketogenic Diet Work for Weight Loss? www.healthline.com November 12 2019

Lose Weight Effectively Today

To lose weight effectively there is no way around diet or exercise. Sure there are supplements to help you with weight loss but you still have to put in the work. Today I will share some of the things that I am doing to lose weight and hopefully give you some good instruction as well.

Lose Weight Effectively
Lose Weight Effectively District Hypnosis

Run to lose weight

First, I start my day off with a nice two mile run. I love waking up on a pleasant morning and getting my blood flowing with a quick jog. Running is one of the best cardio exercises when it comes to weight loss so make sure you walk or jog a few times per week if possible.

Lose weight with a healthy diet and weight training

Next, I grab a bite to eat, usually after noon, to refuel my body and get ready for my weight training. I want to build muscle as well so I lift weights about three times per week. Along with exercise, weight training has been shown to help you lose weight and burn calories if you are consistent.

One thing to remember is to add something healthy to your diet. I love chicken so instead of settling for a fast food burger, I will have a chicken salad instead. I try to stay away from red meat and eat more fish and other white meats to stay lean.

Change your mindset

There is nothing more important than having a positive mindset when trying to achieve weight loss or anything else in life. There are days when I really have to push myself to get up and go work out for less than an hour. Bringing a partner creates fun and motivation, so the next time you lose motivation or courage, ask someone to join you.

 The mind is so powerful and if you stay focused on your goal, it will begin to manifest slowly but surely.

To say the least, it does not take much to lose weight effectively. There is no magic pill or formula for weight loss but hard work and consistency is key. Choosing a healthy diet, changing your mindset and running are all great ways to jump-start your weight loss journey today and lose weight effectively.

Weight Loss Brings Diabetes Into Remission

If you have type 2 diabetes, extreme weight loss is not necessary to improve your health, according to new study. You can put diabetes into remission with little weight loss.

Diabetes Remission
Weight loss can put diabetes into remission Photo by Time

Weight loss brings type 2 diabetes into remission

As a matter of fact, it was found that just by losing 10 percent of your body weight can lead to the remission of type 2 diabetes. That weight loss would be 20 pounds for someone who weighs 200 pounds.

It does not matter what type of diet you choose to lose weight. Also, it does not matter how fast or slow it takes you to shed the pounds, researchers found.

“Even small amounts of weight loss can help you achieve remission. Extreme dieting and exercising are not necessary,” said study author Dr. Hajira Dambha-Miller, a general practice physician and clinical lecturer at the University of Cambridge School of Clinical Medicine, in the United Kingdom.

Type 2 diabetes should not be lifelong

Dambha-Miller states that type 2 diabetes should not be a lifelong disease. The disease can easily be eliminated if you lose weight and keep it off.

The investigators mentioned that type 2 diabetes affects 400 million people around the globe. It is typically considered a chronic, progressive disease. But significant weight loss through extreme dieting (less than 700 calories a day) can increase remission in almost 90% of people with type 2 diabetes, the study authors noted. Weight-loss surgery also seems to bring on remission.

Diabetes remission with weight loss

Intensive exercise mixed with a modest weight loss of 7% or less of body weight brought on remission in almost 12% of individuals in one study, according to the new report.

But maybe bringing on remission did not need to be so difficult, the researchers surmised.

I believe there is a myth that you have to lose large amounts of weight to improve your health and be healthy. This can be discouraging to people who are overweight and feel the need for extreme weight loss to make a difference.

Weight loss should be encouraged

In the study, researchers followed of the health of about 900 recently diagnosed patients with type 2 diabetes for five years. After the follow-up, thirty percent of the group achieved type 2 diabetes remission. The ones who achieved 10 percent weight loss were about 80% more likely to achieve diabetes remission after five years.

The main thing that I learned from this study is that people with type 2 diabetes should be encouraged to lose weight. The best part is that is does not matter how you choose to reduce weight, you can pick the weight loss plan that works for you and still put diabetes into remission. Source: Gordon, S. “Weight Loss May Put Diabetes into Remission” October 4 2019

Weight-Loss Surgery Reduces Death Risk for Diabetics

Weight-loss surgery can help with more than just losing weight for those who are obese and have type 2 diabetes. What if weight-loss surgery reduces death risks?

Weight-loss surgery Photo by 123rf
Weight-loss surgery Photo by 123rf

According to a new study, it also reduces premature death and heart complications by approximately 40 percent, compared to other medical treatments.

Weight-Loss Surgery Reduces Death Risk

Between 1998 and 2017, researchers compared the effects of weight-loss surgery and other medical care for people with type 2 diabetes. They looked at different issues such as heart failure, stroke and heart disease. The study author said there was a reduction in all of the components and the results were described as “striking”.

After an eight-year follow-up, individuals who had weight-loss surgery had:

  • 41% lower odds of dying from any cause,
  • 62% lower odds of heart failure,
  • 31% lower odds of heart disease,
  • 33% lower odds of stroke,
  • 60% lower odds of diabetic kidney disease,
  • 22% lower odds of atrial fibrillation.

Also, those who had surgery lost more weight and used fewer medications for diabetes and other conditions.

Weight-Loss Surgery Is Not A Replacement

Even though these are good results, I still do not think weight-loss surgery should be replaced with traditional diet and exercise. Weight loss surgery does have risks involved and it is not for everyone. If you are obese and really want to consider weight-loss surgery, please talk to your doctor to see if it is right for you.

Weight Loss Surgery May Be For You

There are new medications now that treat type 2 diabetes that were not available for the study, so people may have better outcomes in the current times. If you have tried everything else and still can’t achieve the weight loss you need, then having weight-loss surgery may be your only option.

Source: Gordong. S “Weight-Loss Surgery Drops Death Risk for Diabetics” www.webmd.com September 3, 2019

Alternate Day Fasting to Lose Weight

To lose weight, how far would you go? How about skipping an entire day and fasting for weight loss? This new form of fasting is alternate-day fasting (ADF), which involves starving for one day and feasting on the next. A month-long study showed people losing more than seven pounds.

Alternate-Day Fasting
Alternate-day fasting may help you lose weight

Alternate-Day Fasting to Lose Weight

The people on the ADF diet ate thirty percent more than allowed on the feast days and still achieved weight loss. Because of the fasting days, the volunteers still consumed fewer calories overall.

“This is an easy regimen — no calculation of calories — and the compliance was very high,” said the study’s senior author, Frank Madeo, a professor of molecular biology at Karl-Franzens University of Graz, in Austria.

Why is Intermittent Fasting Good?

“The reason might be due to evolutionary biology,” Madeo suggested. “Our physiology is familiar with periods of starvation followed by food excesses.” It’s only in recent history that humans have had such an abundance of food that they need to restrict calories to maintain weight, he added.

The study included 60 healthy people who were not obese. Some were just slightly obese at the beginning of the study.

Half of the volunteers went with the every-other day diet plan and the other 30 ate with no restrictions.

Lose Weight by Starving

Individuals in the “fast and feast group” lost about 4.5% of their body weight. The group eating normally went up an average of less than a half pound.

Besides losing weight, the fast and feast group also saw healthy changes in heart disease risk factors, such as lower cholesterol, according to the study authors.

Although the alternate-day fasting study does show signs of fat loss, the researchers do not recommend this diet because the long-term effects are unknown. Consistently supplying your body with the nutrients it needs to function properly is essential and skipping an entire day can be detrimental. The current form of intermittent fasting that I do is not eating after dinner. This is easier for me and it also helps me lose weight.

To say the least, find a diet plan and exercise routine that works for you and consult your doctor for any weight loss questions or concerns.

Source: Gordon, S. “Fast and Feast’ Diet Works for Weight Loss” www.webmd.com August 28, 2019.

Lose Stomach Fat, Boost Metabolism

Trying to lose stomach fat can be quite difficult especially if you are overweight or have a slow metabolism. There are many factors that affect our metabolism such as age or genetics that hinder our weight loss. However, there are still proven methods that will help you lose belly fat and burn calories even if you have a slow metabolism.

Lose Belly Fat
Lose Belly Fat Photo by Prevention

What is Metabolism?

Metabolism is basically the metabolic rate at which your body takes what you consume and use it as energy stored for later on. Your metabolic rate is directly related to your muscle mass and body composition. Increasing your muscle mass and lowering your body fat can boost your metabolism.

Lose Stomach Fat with Cardio Exercise

By going to the gym for at least 3 times per week, I was able to lose over 10 pounds in 2 months. I would do less than 10 minutes on the treadmill and then jump rope for about 20 minutes. If I did not feel like going to the gym, then I would run two miles around the track and call it a day. The key is to be consistent with cardio exercise and the weight loss will come eventually.

Weight Lifting to Lose Stomach Fat, Improve Metabolism

I don’t know what it is but there is something about weight lifting that will help you build muscle and burn belly fat at the same time. It was good to start my ab exercises with no weights at first then as I got better I added weights to increase my muscle strength. I don’t have complete six pack abs but I do have a flatter stomach and just a few tweaks to my diet should get me where I’m going.

Diet to Burn Belly Fat

Along with exercise, the next important thing is diet. As the saying goes “abs start in the kitchen”. This is absolutely true because you can exercise all you want, but if you are not eating healthy, it will be difficult to lose belly fat and improve your metabolism. Start by making small changes to your diet then come up with a plan that is easy to stick to. Be consistent and you will start to see results.

In conclusion, a slow metabolism should not hold you back if you are trying to lose belly fat. A consistent diet and exercise plan is all you need to start your weight loss today and get that flat stomach that you dream of.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Eating Early May Help You Lose Weight

Eating early may help you lose weight, according to a new study published in the journal Obesity.

Eating Early May Help You Lose Weight
Eating Early May Help You Lose Weight
Photo by utswmed.org

Time-restricted diets and intermittent fasting have become popular in the recent years, but until now, a study has not been done to explain why these type of diets help burn fat and increase weight loss.

This new study found that eating all of your meals during the morning and early afternoon help curb appetite and promote fat burning.

Eating early may help you lose weight

For the study, 11 participants who were overweight were chosen to try two meal-timing schedules for four days. The type and amounts of foods were the same for all participants. The researchers found that the group who ate between 8am and 2pm did not burn more calories but their appetite appeared to be reduced.

“What we found is that the hunger hormone, ghrelin, was lower in the morning and tended to be lower in the evening [when people followed the early time-restricted feeding schedule],” Peterson said.

Although more research is necessary, these findings say that changing mealtimes could help reduce appetite and aid weight loss.

A larger eating window may be more sustainable for weight loss

The researchers suggest that it may be easier for people to follow a larger eating window than the one specified in the study. I can agree that fasting for 18 hours is very difficult. I am used to eating every few hours so fasting for that long will make my weight loss harder.

This is not for everyone

Individuals such as athletes or people with health conditions may not find these meal-timing schedules suitable. I understand there are certain situations where you have to eat more often and doing otherwise would be an unhealthy approach. In that case, this approach should be avoided.

Seek professional help

Before you go on any extreme diet changes, it is recommended that you consult a doctor or registered dietician. It is important to be aware of all the changes that come with intermittent fasting and to make sure it is right for you. If eating early in the day and then fasting for the rest of the day is not for you, then you can try eating more frequent small meals to support weight loss.

Source: Cruickshank, H. “Eating All of Your Meals Early in the Day Might Help You Lose Weight” www.healthline.com July 26,2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

How to Burn Fat Fast at Home

How to burn fat fast at home is something everyone should know if you are trying to lose weight and do not have much time. Going to the gym is not for everyone but there are other ways you can burn fat fast while still enjoying the convenience at home.

How to Burn Fat Fast at Home
How to Burn Fat Fast at Home

Strength training to burn fat fast at home

The first thing you can do to burn fat fast is strength training with free weights. You can find a set of dumbbells at your local thrift store at very reasonable prices. Start with 5 to 10 pound dumbbells until you get comfortable and do curls or bench presses to work the largest muscle groups. Strength training is great for burning those extra calories fast.

Change your eating habits

Next, you will need to make small changes to your eating habits to burn fat fast. Remove snacks and add more fruits and vegetables to your fridge. Veggies are full of fiber and other nutrients that are very beneficial to your fat loss diet plan. Fiber makes you feel less hungry which will decrease your calorie intake and help with weigh loss.

Dancing to burn fat

Another great way to burn fat fast is to dance at home. If you like music and love to dance, this is a great way to burn fat while you are doing chores or other activities around the house. Dancing may not be extreme cardio but it is a good physical activity that will get your body moving while having fun at the same time.

Drink more water

Drinking more water is also a great way to burn fat but a lot of people do not like to drink water including myself. A method I used that got me back drinking water was starting out the flavored water. This made me more inclined to drinking water and now I tend to drink it more often. Water is not only good for hydration but it improves your eating quantity, digestion and kidney function.

As you can see, knowing how to burn fat fast at home is not that hard if you understand a few weight loss tricks. Strength training, eating healthy and dancing are some of the best methods to burn fat fast and still be at home. If you are new to weight loss or even tried it before, these simple steps will help you burn fat fast and become a better you. God bless.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Foods That Burn Fat for Weight Loss

There are foods that burn fat so you can actually go the natural route and ditch the ineffective weight loss supplements for your safety, and there are also treatments as body sculpting from a certified specialist online. You can increase your metabolism and promote weight loss with natural fat burning foods such as fish, green tea, eggs and whey protein.

Foods That Burn Fat
Foods That Burn Fat Photo by Augusta Health

Fish is a great food that burn fat

First, let’s talk about my favorite which is fish. Not only is fish good for you but it is also delicious and has a good source of protein. Fish contain omega 3 fatty acids which help reduce inflammation, heart disease risk and help you lose body fat.

Green tea helps burn fat

Next, green tea can help improve your health by protecting against certain cancers and it has a good source of epigallocatechin gallate (EGCG), an antioxidant that increases fat burning and the loss of belly fat. Instead of drinking soda or Gatorade at work, I will settle for green tea because I feel more energized when I drink it.

Eggs are a great food that burns fat

Another great food that burns fat are eggs. Although egg yolks are said to be avoided because of high cholesterol, they have been actually shown to increase heart health. When I eat eggs in the morning I usually feel fuller so I eat less during the day. One of the great things I like about eggs is the excellent source of protein and calorie burning effects they have during protein digestion.

Whey protein helps build muscle

Finally, whey protein is a good option when it comes to building muscle and burning fat at the same time. One reason why I like whey protein is because it seems to suppress my appetite more effectively than other protein sources. After your workouts it is good to have a quick protein shake because it will help you increase weight loss and burn fat at the same time.

Avoid weight loss supplements

Regardless of what supplement manufacturers advertise, there is no magic pill or formula that will help you burn fat overnight. However, natural foods such as fish, green tea, eggs and whey protein, can help you burn fat.

Source: Spritzler., F “12 Healthy Foods That Help You Burn Fat” www.healthline.com June 12 2017

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor