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6 Foods That May Be Sabotaging Your Weight Loss Goals—And What to Eat Instead
http://ift.tt/2DP1g1v [brightcove:5599232558001 default] If you’ve ever tried to shed excess pounds, you know that losing weight can be a complicated (and frustrating) process. Not all foods—or calories, for that matter—are created equal, and just as some foods can expedite your weight loss journey, others can derail it quickly. Here, three health experts explain which types of foods fall into the latter category—and what you should eat instead. Foods with emulsifiersWhy they are harmful: Many processed foods, like ice cream, mayonnaise, margarine, chocolate, bakery products, and sausages, contain emulsifiers, which are chemicals that help blend together ingredients that would not naturally mix well together (e.g. oil and water), explains NYC-based registered nurse Rebecca Lee. Emulsifiers also make food look appealing, keep it fresh, and prevent molding. That may all sound harmless, but a study on mice found that consumption of these chemicals may do a number on your body by altering gut bacteria, triggering inflammation and increasing the risk of obesity and heart disease. Check labels carefully to see if the food you’re consuming contains emulsifiers. Common emulsifiers include: lecithins, mono- and di-glycerides, polyglycerol ester, sorbitan ester, PG ester, and sugar ester. What to eat instead: Where possible, opt for unprocessed foods like fresh fruits and vegetables, farm fresh eggs, legumes, nuts, and seeds. Foods with MSGWhy they are harmful: Monosodium glutamate (MSG) is a highly addictive flavor-enhancer commonly used in fast food (like Chick-fil-A and Kentucky Fried Chicken), Chinese takeout, ramen noodles, canned foods, processed meats, and numerous other prepackaged foods, explains Lee. Regular consumption of MSG-laden foods is linked to weight gain, as well as many other health issues. A study of 750 Chinese men and women found that those who used the most MSG in their cooking were nearly three times more likely to be overweight than those who didn’t use any, she explains. Even scarier, the increase in obesity risk was independent of physical activity and total calories consumed. Other MSG-linked conditions include fibromyalgia, fatty liver and liver toxicity, high blood sugars, asthma, high cholesterol, high blood pressure, neurological brain disorders, digestive disorders, and metabolic syndrome, says Lee. MSG can be disguised by more than 40 different names, explains Lee. Key terms that may denote its presence: glutamate, anything “hydrolyzed”, yeast extract, gelatin, soy protein, soy or whey protein, soy sauce, anything "...protein", and calcium or sodium caseinate. MSG is hard to avoid because the FDA requires it to be listed on the label only if it’s used as a main ingredient, and not if it’s used only as a processing agent, which is a very common practice, explains Lee. What to eat instead: Seek out foods that are minimally processed and seasoned with simple spices. Even better, flavor your meals with chile peppers for an extra metabolic boost. (Numerous studies suggest that capsaicin, the compound in chile peppers that gives them their heat, also raises metabolism). RELATED: 5 Foods to Rev Up Your Metabolism Artificial sweetenersWhy they are harmful: Many people use zero-calorie sugar substitutes as a weight-loss tool, but these sweeteners may actually have the opposite effect, says Lee. In a mice study, those who were fed artificial sweeteners saccharin, sucralose or aspartame developed glucose intolerance, a metabolic condition associated with obesity and type 2 diabetes. “The artificial sweeteners altered the animals’ gut microbiomes towards a balance of bacteria associated with metabolic diseases,” says Lee. What’s more, in a follow-up study on 7 human volunteers, 4 became glucose intolerant after consuming the maximum recommended dose of saccharin for just one week. What to eat instead: Consuming too much regular added sugar isn’t good for you either, so satisfy your sweet cravings the natural way with whole fruits, cinnamon, nut butters, or sweet potatoes. RELATED: What’s Better? Sugar-Free, No Added Sugar or Unsweetened Refined carbsWhy they are harmful: Eating a diet high in refined carbs (think: pasta, bread, sweets) will cause a surge in blood sugar, which will trigger your pancreas to produce insulin to help clear the sugar from your blood, explains New Jersey-based registered dietitian Jeanette Kimszal. That translates into your body digesting and absorbing food more rapidly, which can cause energy crashes later on and damage your metabolism in the long term. What to eat instead: Reach for complex carbohydrates consisting of whole grains and vegetables, like quinoa or spaghetti squash. “They contain fiber, which will slow digestion and keep your metabolism in check,” explains Kimszal. “Look for whole grain products that have at least 3 grams of fiber per serving and do not contain the words ‘enriched’ on the package.” Low-fat productsWhy they are harmful: Most of us tend to assume that foods labeled ‘low-fat’ are good for weight loss, which in theory makes sense, given the fact that gram for gram, fat has twice as many calories as proteins and carbs. But in a study published in the journal Appetite, researchers analyzed nutrition information for nearly 6,000 foods in Canada and found that, overall, products with low-fat claims were not significantly lower in calories than their full-fat equivalents. What’s more, “low-fat foods may even lead people to consume extra calories,” says Lee. A separate study investigating the effects of different fats on satiety found that participants were less hungry two hours after eating regular muffins compared to fat-free muffins. What to eat instead: Instead of avoiding fat, rev up your metabolism by consuming good-for-you fats, like the omega-3’s found in salmon, tuna, mackerel and other cold water fish. SodaWhy it is harmful: “Because it contains high fructose corn syrup (HFCS), soda can cause metabolic syndrome, which is a group of conditions (increased blood pressure, high blood sugar, excess body fat around waist) that occur together, increasing your risk for heart disease, stroke, diabetes,” says Tanya Zuckerbrot, NYC-based registered dietitian, author of The F-Factor Diet and creator of F-Factor. Fructose, when consumed in the same quantities as other sugar, has more damaging effects on the metabolism, she adds. A study published in the American Journal of Clinical Nutrition found that HFCS may lead to obesity because of its negative effects on the metabolism. What to drink instead: Get your fizzy fill with Kombucha, a carbonated, fermented tea that’s loaded with probiotics, recommends Zuckerbot. Probiotics have been shown to help regulate digestion, weight and metabolism. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 January 31, 2018 at 01:18PM
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How many carbs should dieters eat for weight loss?
http://ift.tt/2rRNDNG Carbohydrates are the body's main source of energy, as well as fuel for vital organs, such as the kidneys, central nervous system, and brain. Healthful carbs, such as so-called complex carbs, are necessary for the body to work optimally. Carbohydrates are broken down into a simple form of energy called glucose. The body uses insulin to carry the glucose into the cells. When too many carbohydrates are consumed, the blood sugar level spikes, insulin rises, and the result of this is often weight gain. In this article, we take a look at how many carbs someone needs to eat to lose weight, and whether or not a low-carb diet is healthful? We also examine the best and worst sources of carbohydrates to eat. What is a low-carb diet? Low-carb diets may lead to rapid weight loss, but there could be side effects.
Low-carb diets restrict the number of calories a person gets by limiting their carbohydrate food sources. This includes both good and bad carbs. Low-carb diets tend to be higher in proteins and fats to compensate. Carbohydrates are the body's main source of energy. If this supply is reduced, the body burns its stores of protein and fat for fuel. Low-carb diets, such as the Atkins diet and the Dukan diet, have been found to lead to rapid weight loss. However, these diets are extreme and can have some unwanted side effects. For most people, it may be healthier to take a more moderate approach when reducing carbohydrate intake to help lose weight. How many carbs and calories should people eat to lose weight?Although many studies indicate that low carb diets promote fast weight loss, often this reduction in weight is short-term. Recent research supports the idea that high-quality nutrition does not just involve controlling calories that come from carbs. Instead, dieters should pay attention to how many calories are ingested from all food sources, including carbohydrates, protein, and fats, and find a healthy balance. In a recent study, dieters were observed to compare the different weight losses that resulted from a low-fat diet (LFD) and a low-carb diet (LCD). The researchers found that after 6 months of following calorie-reduction diets, weight changes were similar for both the LFD and LCD groups. The Dietary Guidelines for Americans recommend that an adult's total daily calories come from the following:
Some nutritionists recommend a ratio of 40 percent carbohydrates, 30 percent protein, and 30 percent fat as a good target for healthy weight loss. A 1,500 calorie diet with 40 percent carbohydrates translates to 600 calories per day from carbs. Using a ratio of 4 calories per gram (g) of carbs, a person on this diet would need to eat 150 g of carbohydrates per day. This 1,500 calorie diet would also include 450 calories or 112 g of protein, and 450 calories or 50 g of fat per day.
The exact breakdown of carbs, proteins, and fats in grams can be calculated using the United States government website, My Plate.com. People should also be aware that everyone has slightly different needs when it comes to nutrients such as carbohydrates. People's specific needs will vary based on their height, weight, and activity levels. A diet that works for one person may not necessarily work for another. As such, it is important for people to discuss any weight loss diet or calorie restrictions with a doctor before starting. Good carbs vs. bad carbsCarbohydrates are important to health as is staying at the correct weight. It is important to note that not all carbs are the same, however. Carbohydrates are commonly referred to as either "good carbs" or "bad carbs." When trying to follow a healthful diet, and especially when trying to lose weight, carbohydrate intake should focus on good carbs over bad carbs. Good carbohydrates  High-fiber vegetables, such as sweet potatoes, are an example of good carbs.
Good carbs are complex carbohydrates, which means they are high in fiber and nutrients and take longer to break down. As they take longer to break down, they do not cause blood sugar levels to spike or rise too high. Examples of good carbs include:
Bad carbohydrates Bad carbs are simple carbohydrates that are easily broken down and quickly cause blood sugar levels to spike. Examples of bad carbs include:
TakeawayEating carbohydrates in their natural, high-fiber form is healthful. Processed foods that are high in white sugar and refined carbohydrates may lead to weight gain. When counting calories from carbohydrates, ideal weight control can be obtained by observing a healthy ratio of complex carbohydrates, proteins, and healthful fats. According to the U.S. Academy of Nutrition and Dietetics, the best way to lose weight is through a combination of dieting, exercising, and changing behavior or lifestyle. Registered dietitians can provide advice to anyone wishing to make changes to help them lose weight. Anyone who is thinking of reducing their carb consumption and eating more protein and fat should monitor their saturated fat intake. Too much of this can increase cholesterol levels, as well as the risk of heart disease. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 30, 2018 at 07:21AM
The Mindful Eating Hack That Helped Me Stop Obsessing About Food
http://ift.tt/2Fru7cM [brightcove:5668867571001 default] One of the main battles in overcoming overeating is to stop thinking of some foods as "good" and others as "bad." Food is nourishment and hunger is a healthy, involuntary sensation just like feeling cold or tired, the thinking goes. But like so many people with a history of dieting, I’ve struggled with knowing when I'm truly hungry, and I've had a hard time not judging myself harshly if I pass up a so-called "good" or healthy food in favor of something I've categorized as "bad," like an indulgent dessert. That puts me in a cycle of disordered eating, one I've dealt with for much of my adult life. RELATED: 5 Crazy Delicious Super Bowl Snacks for Everyone Doing Whole30 To finally address my overeating issues, I began seeing New York City psychotherapist Alexis Conason. Over two years in private and group therapy, I learned about mindful eating, which she describes as "eating what you want when you want it." Sounds so simple, but for most people, this is pretty revolutionary. We spend so much time depriving and judging ourselves, and one of the ironies of this is that even if you don’t struggle with your weight, food judgments are a constant yet ever-changing part of our culture. Gluten, salt, animal products, sugar, carbs—we are barraged by conflicting information that flip-flops through the years. But by far the most painful to live with are the judgments we place on ourselves. Denying yourself food that your body is craving will never help you maintain a healthy weight long-term. In fact, it will almost always set you up for disordered eating, as I've learned the hard way. Dr. Conason helped me understand why. “When we believe that our food will be restricted, we have a 'now or never' mentality, thinking this is our one opportunity to eat this food, so we should eat as much as we can in this moment because we’ll never allow ourselves to have it again,” she says. One of the many issues with this is that we will eat it again...and probably again after that. We hate ourselves not only for eating it, but for failing. RELATED: Best Superfoods for Weight Loss Her advice to break this cycle? She recommends stocking your kitchen with as much "bad" or unhealthy food as you want—actually more than you think that you could eat at any one time—and then making sure to always keep your stash of it replenished. “When we truly believe that food won’t be restricted, the food usually loses its emotional power. Over time, we don’t feel compelled to eat all the cartons of ice cream in our freezer in one sitting because we trust that there will always ice cream in our freezer, and we can have more when we want it.” RELATED: Here's What to Snack on if You're Trying to Slim Down, According to a Nutritionist This sense of freedom turned out to be life-changing. Okay, I tore through the first few boxes in a matter of days, making and eating batches of delicious brownies. But after the second box, the idea of eating brownies somehow truly became less exciting, less seductive. I realized how I was imprisoning myself with this idea of what I could and could not eat; how making some foods off-limits gave them a power over me. The worst part was that after years of this pattern of behavior, I was still fat. It was all a waste of energy. Conason warns that allowing yourself to have whatever you want and managing to resist consuming it all immediately is not something that happens overnight. “It’s a process—you may eat through your whole stock of ice cream the first night. This isn’t indication that you have failed or further evidence that you can’t be trusted around ice cream. It is just part of the process of recovering from diet culture," she explains. "If we stick with it, eventually one day—maybe the following day, maybe a week from then, maybe a month from then, but at some point, we realize that we don’t want any more ice cream right now, and we can have more later and the food loses its power,” she adds. To get nutritious recipes delivered to your inbox, sign up for the HEALTH newsletter The key to this is not that I should or shouldn’t eat something because of calories or watching my weight. I “should” or “shouldn’t” from a self-care perspective. Taking away the power foods had over me helped me realize that I don’t feel well after I binge eat unhealthy foods—physically or mentally. If I don't like the way I feel after consuming them, I shouldn't eat them. RELATED: 16 Ways to Lose Weight Fast With this in mind, I'm now choosing my well-being over a momentary sugar rush. To be clear, sometimes I still choose the sugar high. I’m still deep in my process, as Dr. Conason calls it. But after years of viewing certain beloved foods as forbidden, I’ve been able to indulge when I want, without thinking about it obsessively beforehand or regretting it after. Cutting myself off from foods I wanted never made me skinny—it only made me miserable. Proving to myself that I can eat whatever I want has helped me take the power back and make genuine, mindful decisions that make me feel healthy both physically and mentally. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 January 29, 2018 at 05:40PM
How long does it take to build muscle?
http://ift.tt/2DUPLJw Skeletal muscles are composed of contracting muscle fibers that make movement possible. Muscle contraction also plays a role in how a person sits and stands – in other words, their posture. Muscles also affect joint stability, heat production, and maintenance of body temperature. Interestingly, a skeletal muscle is not just a muscle but an organ as well. They contain many components including muscle fibers, connective, nerve, and blood or vascular tissues. Muscles vary in size from the large ones in the back and thigh to much smaller muscles in parts of the body such as the middle ear.
Fast facts on how long it takes to build muscle:
How long does it take to build muscle? A number of factors can affect how long it takes to build muscle, including the type of exercsie performed.
A common question when a person starts exercising is how long does it take to build muscle, and the answer can be a complex one. As we age, muscle mass and strength decrease – especially in men, who are noted to lose muscle mass at a faster rate than women of the same age. That said, the more muscle that is present when starting an exercise programme, the more changes will be seen during training. Muscle response to resistance training is different in men and women for many reasons. Factors may include body size, composition, and different hormones. One study that compared muscle strength in men and women showed that not only do women have shorter muscle fibers, which account for a decrease in strength, but strength differences may also be due to lean tissue distribution. What is the best way to build muscle?Incorporating strength training into a person's workout is a great way to build muscle tone, strength, and overall fitness levels. Strength training involves using weights, although this does not have to mean dumbbells, squat racks, or machines. Strength training can be done using a person's own body weight or with resistance bands, for example. Some common strength training methods include:
Typically, it is recommended that strength training is done at least 2 days a week and includes all major muscle groups of the body. These major muscle groups include those in the arms, legs, back, and chest. An individual should be careful not to overdo it with the weights they use to avoid unnecessary injury. It is important to gradually increase the amount and type of weight used to build strength. It is recommended that 8 to 10 strength training exercises are done 2 or more days a week. These should be completed in groups of 8 to 12 repetitions using the 2 to 3 sets principle. This means that a person repeats the movement of each exercise 8 to 12 times and then again 2 to 3 times. As the body increases its strength, a person may find it easy to complete the 8 to 12 repetitions using the same weight. Some in the fitness world say that an individual can progress to heavier weights once they are able to complete more than 12 repetitions using the same weight. What is the role of diet in building muscle?While exercising is great for building muscle and strength, diet is an essential factor in muscle growth and development. Certain macronutrients and micronutrients play a critical role in muscle development and strength. Macronutrients Coconut oil is a source of healthy fats, which should comprise around 20 to 30 percent of the daily calorie intake for those building muscle.
Macronutrients consist of proteins, carbohydrates, and fats and are essential for proper body function. Protein is vital for the body to function normally. Proteins including meat, dairy, other animal products, nuts, grains, and beans are necessary for bone, skin, organ, hormone, enzyme, antibody, and neurotransmitter function. Proteins that a person consumes are broken down into vital amino acids. Carbohydrates are the body's energy source and are divided into simple or complex carbs. Simple carbs break down very quickly, while complex carbs take longer to digest. Sources of carbohydrates include fruits, vegetables, and grains and should account for 40 to 60 percent of a person's daily calorie intake. Fats should account for around 20 to 30 percent of daily calorie intake. Common dietary sources of fats include:
MicronutrientsVitamins and minerals make up the category known as micronutrients. These are vital for processing the above macronutrients. Micronutrients include water-soluble B-complex vitamins and vitamin C, and fat-soluble vitamins K, A, D, and E. Additionally, for those wanting to build muscle, minerals, such as calcium, phosphorous, iron, and zinc are necessary, as well as electrolytes, including sodium, potassium, and magnesium for all athletes. It is important to speak with a nutritionist or doctor before starting any supplement program to be sure certain vitamins and minerals are safe to consume. What is the role of cardio in building muscle? Those living a sedentary lifestyle may benefit from at least 30 minutes cardiovascular exercise, 4 to 5 times a week.
Aerobic or cardiovascular exercise is an essential part of heart health and metabolism, and this can be beneficial for muscle growth. This especially true in those who lead sedentary lifestyles. Aerobic activities offer the most benefit for muscle growth when they are done for 30 to 45 minutes a day 4 to 5 times per week. People should speak with their doctor about the safe range for their heart rate during aerobic exercises. Why is rest important?After strength exercises, it is recommended that the muscle group be given a time of rest for recovery. Each muscle group should have 1 to 2 days of rest following resistance training, and it is not advised to work the same muscle group 2 days in a row. A person should get to know their body and listen to its cues. If they are in pain, they should take a longer rest to allow the muscles to recover. If someone is experiencing an abnormal amount or type of pain, they should speak with a trainer to be sure they are using proper form when doing their exercises, or a doctor if an injury needs assessing. TakeawayBuilding healthy muscles is vital for good body function and strength. Although it may take weeks or months to notice muscle growth, consistent workouts with resistance training, aerobic activity, and a healthful diet should maximize results. A personal trainer may be able to offer insight into beneficial exercise methods and form, as well as interval and intensity of training programs tailored to individual needs. As always, people should speak to a doctor before starting any new exercise or diet program, to make sure it is the right choice to achieve the results they want. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 29, 2018 at 02:21PM
How This Woman Lost 142 Lbs.—and Why She Shared the Journey On Social Media
http://ift.tt/2DKbZdT [brightcove:5708123228001 default] This article originally appeared on People.com. Before making the choice to have vertical gastric sleeve surgery, Jessica Adkins looked to social media. “I searched weight loss hashtags, most specifically weight loss surgery hashtags, and I was so inspired,” says Adkins, who underwent the procedure in 2016 and has since been documenting her journey on YouTube and Instagram. But it wasn’t just the impressive transformation photos that made an impact — it was other users’ comments. “Everyone was so positive and supportive and I knew this was a community I wanted to be a part of. I also wanted to be able to help others the way hashtags helped me,” she says.
Starting at 285 lbs., Adkins recorded her very first meeting with her bariatric doctor, kicking off her official weight loss journey. She decided to continue posting candid videos about her triumphs and struggles, and soon incorporated food product reviews as well. (She now follows a keto diet). “A weight loss journey is about more than just the weight coming off. It’s a big mental struggle as well,” says the administrative assistant, who hit her goal weight of 150 lbs. on her 30th birthday: July 7, 2017. “I feel if I only talked about the positive parts of this, I would be doing my viewers a disservice…the biggest compliment I get is when others tell me that watching my videos helped them be more prepared for things they have encountered.” Adkins has come a long way. She went from consuming fast food three times a day, five or six days a week, to eating a low-carb/low-sugar diet. “They say alcoholics can tell you the very day of their last drink. I can tell you the last time I had a piece of bread: August 5, 2016,” she says. “I no longer eat bread, rice, or pasta of any kind.” She is also committed to staying active by attending fitness classes at her local gym and walking 3 to 5 miles a day. And the Pikeville, Kentucky resident has a message for those also considering weight loss surgery. “It is not the easy way out,” she explains. “You had surgery on your stomach, not on your mind. You still might want the things you had before, so you really have to get willpower.” Now at 143 lbs., Adkins hopes to get down to 135 lbs. with continued hard work and the support of her social media community. That’s why her advice is to join a group online. “Having people you can talk to, people who will encourage you, means more than you realize,” she says. “Losing weight is hard — it helps to be able to talk to others going through the same stuff.”
Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 January 29, 2018 at 12:39PM
Here’s What to Snack on If You’re Trying to Slim Down, According to a Nutritionist
http://ift.tt/2DL2LBV [brightcove:5334427818001 default] Tired of eating almonds and Greek yogurt (over and over and over)? I hear you. When you're trying to shed pounds, it's easy to fall into a healthy snack rut. But luckily, there are plenty of other options to choose from. Below are five easy ideas that satisfy all the criteria for a slimming snack. Each one is packed with nutrients to boost your energy and mood; filling enough to tide you over till your next meal; and low-cal enough to support your weight-loss goals. There's something for every type of craving—from salty to crunchy, and yes, even chocolate. Savory egg salad with chopped veggiesChop one hard-boiled pasture-raised egg. Mix with one cup of finely chopped vegetables, like kale, cucumber, tomato, and red onion. Toss mixture with a quarter cup of hummus to coat thoroughly and evenly. RELATED: What to Eat for Dinner If You're Trying to Lose Weight, According to a Nutritionist Spiced-up almond butter spread on celeryStir one quarter cup of shredded zucchini, one quarter teaspoon fresh grated ginger, one eighth teaspoon ground cinnamon, and a teaspoon of pure maple syrup into two tablespoons of almond butter. Fill four fresh celery stalks with the mixture and crunch away. Oven-roasted chickpeasToss a half cup of canned (drained, rinsed) chickpeas with a half tablespoon of extra virgin olive oil and one sixteenth teaspoon each sea salt and black pepper. Roast on a baking sheet in a preheated 350°F oven for 15 minutes. Salmon-stuffed avocadoWhisk together a teaspoon of Dijon, half teaspoon of Italian seasoning, and a tablespoon of balsamic vinegar. Mix dressing with half a can of wild Alaskan salmon. Fill half an avocado with salmon mixture, and enjoy with a spoon. Sign up for our 30-Day No Takeout Challenge with Giada de Laurentiis! Dark chocolate and berriesPair a half cup of fresh or frozen, thawed raspberries, blueberries or strawberries with one or two squares of 70% dark chocolate. Sweet tooth, satisfied. Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 January 29, 2018 at 10:39AM
Just 30 minutes of light exercise each day can benefit health
http://ift.tt/2njKUbh  New research shows that just a little exercise each day can bring significant benefits.
In the journal Clinical Epidemiology, the authors report how replacing just half an hour of sitting each day with housework, walking, standing, or similar low-intensity activity is linked to a 24 percent reduced risk of death from cardiovascular disease. These new findings might come as a pleasant surprise, especially to those who assume that only moderate- or vigorous-intensity physical activity can make a sizable difference. The study is particularly significant because it "objectively assessed" levels of physical activity using motion trackers rather than self-reports from participants. "Previous studies," says study leader Dr. Maria Hagströmer, a senior lecturer in the Department of Neurobiology, Care Sciences and Society, "asked participants about levels of physical activity, but this can lead to reporting error since it's hard to remember exactly for how long one has been sitting and moving around." The study also confirms that replacing sedentary time with moderate- or higher-intensity physical activity has an even greater effect on reducing deaths linked to cardiovascular disease. 'Avoiding inactivity' is also importantThe United States Department of Health and Human Services explain that "for substantial health benefits," adults should engage in at least 150 minutes per week of moderate-intensity aerobic exercise, preferably spread through the week in bouts of at least 10 minutes at a time. They suggest "brisk walking or tennis" as examples. Alternatives to this are 75 minutes per week of vigorous-intensity aerobic exercise or an equivalent mixture of both moderate and vigorous. They give "jogging or swimming laps" as examples of vigorous-intensity activity. Even more benefit comes from increasing the time spent in aerobic physical activity, as well as by doing muscle-strengthening exercises that "engage all the major muscle groups" on at least 2 days per week. The U.S. guidelines also state that we should aim to "avoid inactivity," noting that, "[A]dults who participate in any amount of physical activity gain some health benefits." One might therefore be forgiven for assuming that these benefits would be rather small, given the small amount of space dedicated to this advice. The new findings may bring comfort to those whose reaction to the formal guidelines is, "I can barely find time to do the laundry and sweep the yard, never mind work out for 2.5 hours per week!" Well, it seems that time spent doing everyday chores instead of sitting also makes a difference — and that difference is bigger than we thought. The researchers had confirmed the dangers of prolonged sitting in an earlier study that showed that, compared with sitting for under 6.5 hours per day, sitting for more than 10 hours daily was linked to a 2.5 times greater risk of premature death. Study used accelerometer dataFor the study, the researchers analyzed data on 851 men and women who took part in Sweden's Attitude Behaviour and Change population-based study. The physical activity data were collected using Actigraph accelerometers and data on deaths and causes of death were gathered from Swedish registries over an average follow-up of 14.2 years. During the follow-up, 79 of the participants died — 24 from cardiovascular disease, 27 from cancer, and 28 from "other causes." When they analyzed the activity data against the deaths and causes of death, the researchers found that light-intensity physical activity was tied to a significant 24 percent reduction in risk of death from cardiovascular disease and 11 percent reduction in risk of death from all causes. Replacing sedentary time with just 10 minutes of either moderate- or vigorous-intensity activity each day was linked to a 38 percent reduced risk of death from cardiovascular disease, while 30 minutes per day was linked to a 77 percent reduction. "No statistically significant reductions were found for cancer mortality," note the authors.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 29, 2018 at 10:20AM
Breast cancer: Body fat, not weight, poses major risk
http://ift.tt/2DLVGRG  Excess weight in later life is a known risk factor for breast cancer, but what about body fat on its own?
According to the information provided by the Centers for Disease Control and Prevention (CDC), one of the major risk factors for developing breast cancer is "being overweight or obese after menopause." However, recent evidence suggests that excessive weight, as such, may not be the only element of risk. A study whose findings were presented at this month's American Association for Cancer Research Special Conference, titled Obesity and Cancer: Mechanisms Underlying Etiology and Outcomes, points to body fat as an independent risk factor, even in the context of a normal body mass index (BMI). "It was previously unknown whether individuals who have a normal BMI but increased body fat have an increased risk of developing cancer," explains study author Dr. Neil Iyengar, from the Memorial Sloan Kettering Cancer Center in New York City, NY.
Body fat, not weight, heightens riskThe correlation between body fat, specifically, and the risk for invasive breast cancer has not been addressed by research so far because it is usually difficult to calculate how much of a person's BMI is taken up by fat, and how much by bones and muscles. "Body fat levels are typically measured via BMI, which is a ratio of weight to height. While BMI may be a convenient method to estimate body fat, it is not an exact way to determine whole body fat levels, as muscle mass and bone density cannot be distinguished from fat mass," says study co-author Prof. Thomas Rohan, from the Albert Einstein College of Medicine in New York City, NY. To overcome this difficulty, the researchers used dual-energy X-ray absorptiometry (DXA), a technique that allows specialists to measure different elements of body composition, and thus separate the levels of body fat more accurately from other masses that affect weight. Dr. Iyengar and colleagues sourced their data from the Women's Health Initiative, a long-term observational study focused around postmenopausal women aged 50 to 79. In the current study, the researchers analyzed the data of participants with a normal BMI — from 18.5 to approximately 25 — and who had no previous diagnosis of breast cancer, also taking into account basic DXA measurements. These amounted to a total number of 3,460 participants. The median follow-up period for the participants was of about 16 years. Throughout the follow-up period, the participants were monitored for invasive breast cancer; where a cancer diagnosis was given, the women were then further assessed for estrogen receptor positivity, referring to types of cancer in which the malignant cells' growth is facilitated by exposure to estrogen. By the end of the study, of all the participants they monitored, 182 had developed invasive breast cancer during the follow-up period, and 146 of these exhibited estrogen receptor positivity. When analyzing the data, the researchers found that the women with a normal BMI but a high whole body fat mass had almost twice the risk of estrogen receptor-positive breast cancer, compared with those with a normal BMI but low levels of whole body fat mass. Moreover, the team noted that the risk was boosted by 35 percent for each 5-kilogram growth in body fat, even as the BMI remained within normal limits. "It is also notable that the level of physical activity was lower in women with higher amounts of body fat," Dr. Iyengar points out, which "suggests that physical activity may be important even for those who are not obese or overweight." The researchers emphasize the fact that their findings may well take healthcare practitioners by surprise, but they will hopefully allow for better risk assessment in the future, which should lead to more effective use of preventive strategies. "These findings will probably be surprising to many doctors and patients alike, as BMI is the current standard method to assess the risks for diseases related to body weight," says Dr. Andrew Dannenberg, from the Sandra and Edward Meyer Cancer Center of Weill Cornell Medicine in New York City, NY. "We hope that our findings will alert women to the possibility of increased breast cancer risk related to body fat, even if they have a healthy weight," he adds. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 29, 2018 at 03:22AM
Can type 2 diabetes become insulin dependent diabetes?
http://ift.tt/2Fjbvf1 Type 1 and type 2 diabetes have many features in common, including problems managing blood glucose levels. But the two conditions are distinct, and one does not transform into the other over time. In this article, we look at the differences between the two types of diabetes and why they do not change. Type 1 vs. type 2 diabetesAlthough they cause similar symptoms, type 1 and type 2 diabetes are different disorders. Type 1 diabetes, sometimes called juvenile diabetes, is typically diagnosed in childhood or early adulthood. Type 1 diabetes is an autoimmune disease, which means the body attacks its own healthy cells. This process prevents the pancreas from making insulin, the hormone that helps the body control its blood glucose levels. People with type 1 diabetes must take artificial insulin for the rest of their lives. Lifestyle changes will not reverse juvenile diabetes. Type 2 diabetes is the most common form of diabetes. Typically diagnosed in adulthood, this form of diabetes interferes with the body's ability to produce and use insulin. Unlike juvenile diabetes, lifestyle factors, such as inactivity or obesity, can increase the likelihood of developing type 2 diabetes. In some cases, the symptoms of type 2 diabetes may be controlled with lifestyle changes, including losing weight, eating a healthful diet, and exercising regularly. Like other autoimmune disorders, researchers do not understand what causes type 1 diabetes. Both environmental and genetic factors may have roles. For instance, a person with a gene for type 1 diabetes might not have symptoms until something in the environment activates that gene. Once type 1 diabetes develops, the body continues attacking the pancreas until all of the beta cells are destroyed. These beta cells are essential for producing insulin. It is therefore impossible for people with type 1 diabetes to make insulin. Both genetic and environmental factors also play a role in type 2 diabetes. However, type 2 diabetes is more closely related to lifestyle. Some people with type 2 diabetes can reduce the severity of symptoms or even eliminate them with healthy lifestyle changes, while others remain insulin resistant even after making changes. Insulin is a hormone that allows the body to use glucose from food. When the body does not make enough insulin, or when it cannot respond correctly to insulin, blood glucose rises. Blood glucose is a measure of how much sugar is in the blood. Both types of diabetes can be managed with insulin injections, but type 2 diabetes can also be managed with oral medications and lifestyle changes. Can type 2 diabetes turn into type 1 diabetes?It is not possible for type 2 diabetes to turn into type 1 diabetes. However, it is possible for a person who is initially diagnosed with type 2 diabetes to be diagnosed with type 1 diabetes later. Type 2 diabetes is the most common type of diabetes, so a doctor might initially think an adult with diabetes has type 2. This may be particularly true if the person is overweight or has other risk factors for diabetes, such as a sedentary lifestyle. It is possible for a person with type 1 diabetes to be misdiagnosed with type 2 diabetes. Though uncommon, type 1 diabetes can appear in adulthood. A person diagnosed with type 2 diabetes who later receives a diagnosis of type 1 will not have experienced a change in their diabetes but was likely misdiagnosed earlier. To correctly diagnose the type of diabetes a person has, a doctor will perform several blood glucose tests. They may also do blood tests to check for antibodies that attack insulin or beta cells in the pancreas. The presence of these antibodies usually means a person has type 1 diabetes. Insulin dependencyPeople with type 1 diabetes may need to make lifestyle changes, such as avoiding high glucose foods. Lifestyle changes alone, however, will not reverse or prevent type 1 diabetes. This is why people with type 1 diabetes are insulin dependent, and the condition is sometimes called insulin dependent diabetes. People with type 1 diabetes must closely monitor their blood glucose levels. Even with frequent monitoring and regular insulin injections, they may develop dangerously high blood glucose. When this occurs, they might need more insulin or emergency medical care. People with type 1 diabetes have to take insulin for the rest of their lives. People with type 2 diabetes will only need insulin if other treatments fail. Type 2 diabetes is usually a progressive disease, so long-term type 2 diabetes may end up needing insulin. Insulin is also used in combination with other drugs to optimize blood sugar control. TakeawayType 1 and type 2 diabetes are distinct types that do not change into one another. However, insulin may be used to treat either type. While insulin is the only treatment available for type 1 diabetes, it is also used in type 2 diabetes in more advanced stages or if other treatments do not work. The symptoms of both types of diabetes may be subtle at first. However, diabetes that is left untreated can cause long-term complications and sometimes become life-threatening. The first symptoms of diabetes may include increased thirst, increased daytime and nighttime urination, and unexplained weight loss. Anyone with these symptoms should have their blood sugar tested by a doctor. Testing is particularly crucial in families with a history of diabetes. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 27, 2018 at 12:21PM
Does metformin help you lose weight?
http://ift.tt/2Fn4REp Doctors do not usually prescribe metformin for type 1 diabetes. They can sometimes prescribe it for women with polycystic ovarian syndrome, although this use is not approved by the United States Food and Drug Administration (FDA). Similarly, the FDA has not sanctioned metformin to help those wanting to shed the pounds when they are overweight or obese. In this article, we take a look at the impact metformin has on weight, as well as how the drug is used. Does metformin lead to weight loss?People with type 2 diabetes have lost weight from taking metformin, but they are not the only ones to benefit from the drug in this way. A study involving people who were overweight or obese and had insulin resistance showed that they lost weight while taking metformin. While some evidence suggests that metformin does lead to weight loss, neither doctors or scientists are certain how it works. Some researchers believe the drug reduces appetite. Others think it changes the way the body stores and uses fat. Doctors tend to recommend certain diet and lifestyle changes alongside metformin and medications for type 2 diabetes or prediabetes. Many of these diet and lifestyle changes are also likely to lead to weight loss if the person follows the recommendations. Metformin alone may not be enough to cause weight loss if other healthful habits are not taken up by the person using metformin. People hoping to lose weight from metformin should also follow a nutrient-rich, low-calorie diet and exercise regularly. People who do not adhere to other healthful habits may not lose weight on metformin. Should metformin be used for weight loss?The FDA have not approved metformin for weight loss purposes. However, some doctors will prescribe it to people who are overweight or obese and have type 2 diabetes or prediabetes. That said, if metformin is prescribed to someone who meets these conditions, that person needs to adopt other healthful habits to support weight loss. These habits include following a nutrient-rich, low-calorie diet and getting regular exercise. Metformin is not a quick-fix, miracle-diet drug. It is much more likely that people taking metformin will likely lose weight gradually over a long time. It is also worth noting that people who lose weight while taking metformin may regain it if they stop taking the drug. DosageThe exact dosage of metformin that people should take will vary. A person should speak to their doctor about proper dosage and report any side effects after taking the medication. The dosage of metformin is based on someone having type 2 diabetes. How much a person takes depends on the form of the metformin and the brand. People can take some types of the drug with meals, some on their own, and others with insulin. Some of the dosage recommendations and guidelines include:
If a person misses a dose of metformin, they should try to take it as soon as possible. If they are very close to their next scheduled dose, the missed dose should be skipped. It is not recommended to double up on doses of metformin. As always, a person should speak to their doctor about proper dosage and any changes in their medication. Risks and side effectsMetformin tablets can have some potentially dangerous side effects. The FDA have issued their most serious warning level about metformin. Although rare, metformin may cause lactic acidosis. Lactic acidosis is an unsafe buildup of lactic acid in the blood. A person should go to the emergency room for treatment immediately if they are taking metformin and experience any of the following symptoms:
People at the most risk of developing lactic acidosis include:
Another serious side effect is a low blood sugar reaction. When this occurs, a person's blood sugar drops to unsafe levels. If a person's blood sugar drops too low, they are at risk for:
Treatment for a low blood sugar reaction needs to be started immediately to avoid some of the more serious side effects. Treatment consists of taking 15 to 20 grams (g) of glucose. This can be done in several ways, including sugary drinks and hard candies. Symptoms of low blood sugar may include:
There are other, less serious side effects that metformin may cause as well. Some of the side effects a person may experience include: Other ways to lose weightThere are many ways to lose weight without using metformin. Most of them include making reasonable diet and lifestyle changes. The following steps can help a person start losing weight:
In some cases, weight loss surgery may be suggested for people who are obese and unable to lose weight in other ways. When to see a doctorAnyone who is obese or overweight and trying to lose weight should consult a doctor. A doctor can best advise how to begin losing weight safely. Those who have tried to lose weight and have been unsuccessful should also see a doctor. People with prediabetes or type 2 diabetes should be seeing a doctor regularly. TakeawayMetformin usage may be considered for people with type 2 diabetes to help them control their blood sugar levels. A secondary side effect may be weight loss, which leads some to believe it may be a viable medication to use for weight loss. However, researchers are still not clear on whether or not metformin has an actual impact on weight, or if weight loss is due to lifestyle changes in people with type 2 diabetes. People who do not have type 2 diabetes should likely seek out more traditional methods of losing weight through diet and exercise, or possibly other medications or procedures to control their weight. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc January 27, 2018 at 08:13AM |
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