Can't keep the weight off? This may be why
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Why is it that we regain weight so easily after periods of intermittent fasting? It may all be down to one protein, a new study shows.
Recent studies have shown that despite our weight loss efforts, we tend to gain those pounds right back soon after our dieting program comes to an end. Some studies also suggest that the reason why our bodies stubbornly insist on storing excess fat could be due to deep-rooted biological mechanisms. Now, scientists from Monash University in Melbourne, Australia, have discovered yet another key player in the complex mechanism of weight maintenance: a protein called carnitine acetyltransferase (Crat). Prof. Zane Andrews and team worked with mice and noticed that the Crat protein — which is also found in the human body — seemed to play a decisive role in regulating the storage of fat in the body. They found that this protein was especially responsive in the context of repeated dieting — or "yo-yo dieting" — which appears to condition the body to "stock up" for the periods of fasting that register as a dangerous situation of resource scarcity. The team's findings were published earlier this week in the journal Cell Reports. The automatic famine responseOne problem with dieting, the study authors explain, is that from an evolutionary point of view, it triggers signals in our bodies to say that we're experiencing a period of food shortage. Therefore, when a period of controlled fasting comes to an end, our bodies are conditioned to store as much fat as possible, so that this can be turned into energy later — when we might experience "famine" once more. This is particularly the case when it comes to yo-yo dieting; it triggers our bodies' "alarm system." The researchers noticed in their experiments with mice that one particular protein, Crat, was key in "telling" the body whether or not keep storing fat in yo-yo dieting conditions. This protein was found in mice's brain cells that process the sensation of hunger, and then help to regulate calorie intake and consumption. However, when the researchers switched off the gene that encodes this protein in some of the animals, they noticed that the weight gain mechanism was immediately impacted. These mice, when exposed to yo-yo diets, used up their store of fat much faster than their counterparts with an active Crat gene. This led Prof. Andrews and his colleagues to hypothesize that if we could find a way of switching off the protein's activity in humans, then we could prevent the body from perceiving dieting as a sign of impending starvation, thus countering the usual rebound response. "Manipulating this protein offers the opportunity to trick the brain and not replace the lost weight through increased appetite and storage of fat," Prof. Andrews explains. Moreover, if a therapy targeting Crat can be developed, it would be useful not just in treating obesity, but also in fighting other metabolic conditions associated with it — including type 2 diabetes.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 15, 2018 at 03:06AM
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Demi Lovato Says She Quit Dieting: 'I Gained a Little Weight but I'm Happier'
http://ift.tt/2BvOSWd [brightcove:5526673640001 default] Despite what the titles of her hit singles “Confident” and “Sorry Not Sorry” might indicate, Demi Lovato struggles with body positivity like so many of her Lovatics fan base. “It’s a daily battle. Some days I feel great and some days I don’t feel great. And sometimes it’s periods of times,” the singer, 25, tells PEOPLE. “I stopped dieting and have gained a little weight so it’s been a struggle but at the same time, I’m happier because I’m not restricting myself from certain foods and I’m no longer food shaming myself.” Lovato, who recently launched her third capsule collaboration with Kate Hudson‘s activewear company Fabletics, told fans and social media followers in January via Twitter that she has “given up dieting and in exchange has “given up the chronic stress” of food shaming herself. “I think that’s something in our society we get caught up in diet culture. Every commercial on TV is either about a weight loss pill or piece of fitness equipment or it’s all food-based,” says Lovato, who credits Brazilian jiu-jitsu, which she has been practicing for two years, as her go-to workout and source of empowerment. RELATED: Demi Lovato’s Swimsuit Selfies Have Helped Her Take the Power Away from Her Online Haters “As someone recovering from a food disorder, it’s something that I want to put out there that you don’t have to diet in order to be happy. I don’t think I’ve heard that message out there in the public and of course, it’s important to be healthy and everything in moderation is fine,” Lovato shares. Her tweet about no longer dieting was specifically timed, according to the Tell Me You Love Me hitmaker. “I wanted to put that message out there for other people especially with the new year coming in because it’s very triggering for people that are in recovery because everything is about weight loss,” Lovato explains. Adding, “Because new year’s resolutions are about going to the gym and it’s really important that there’s somebody out there to speak up and say, ‘Hey your weight doesn’t define your self-worth and it definitely doesn’t define your beauty inside and out.’ ” RELATED GALLERY: From Bikinis to Bedhead: See All of Demi Lovato’s Sexiest Social Media Snaps After candidly discussing her eating disorder in her YouTube documentary, Simply Complicated, the Grammy nominee reveals a positive update on her recovery. “I think every day I work towards a better version of myself. It’s recovery so I don’t think it’s something that there’s a cure or anything like that,” Lovato says. “I work towards a better life. And I’m definitely in a great place.” RELATED: Demi Lovato Is Offering Free Mental Health Counseling to Fans on Tour: ‘I’m Here For Them’ Honest about body positivity and the own struggles with her eating disorder, Lovato is now embracing her curves with bikini and one-piece-clad selfies on social media. “I think posting sexy pictures are so empowering and liberating,” she says about never hesitating to share sultry photos. “Anytime you can put yourself out there the more empowering I feel. Also it doesn’t hurt when you look good and you have a good bathing suit on and then a cute guy likes your picture. Doesn’t hurt,” she shares. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 February 14, 2018 at 05:11PM
Common Chemicals in Nonstick Pans and Food Wrappers Could Hurt Your Health–and Your Waistline. Here's How to Avoid Them
http://ift.tt/2HewfX2 A common class of chemicals that’s been linked to cancer, fertility problems, and thyroid dysfunction has now been tied to another major health issue: According to a new study in PLOS Medicine, women who have high levels of perfluoroalkyl substances (PFAS) in their blood tend to gain back more unwanted weight after dieting. The new study included both men and women who’d been enrolled in a two-year clinical trial and who lost weight by following a heart-healthy diet. But when researchers factored in the levels of PFAS in participants’ blood at the start of the study, they found that people with high levels tended to gain more of that weight back after initially losing it. The association was found almost exclusively in women, and the researchers say that PFAS’ effects on estrogen in the body may be one reason why. But the study also found that people with high PFAS concentrations had lower resting metabolic rates; in other words, their metabolism was slower and they burned fewer calories doing daily activities. RELATED: Best Superfoods for Weight Loss The researchers concluded that PFAS may play a role in body weight regulation, and therefore in the country’s current obesity epidemic. “We all know it’s feasible to lose weight through diet or physical activity; however the challenging part is that almost no one can maintain that weight loss,” says senior study Qi Sun, assistant professor in the department of nutrition at Harvard T.H. Chan School of Public Health. “Now we’ve shown that PFAS level may actually determine how much weight people regain.” But what exactly are these chemicals, and why are they in our bodies to begin with? Here’s what you need to know, and how you can reduce your exposure. Ditch fast food and microwave popcornPFAS chemicals have water- and oil-repellant properties, which makes them valuable to the fast-food industry and for packaged foods like microwave popcorn. In a 2017 study published in Environmental Science & Technology Letters, researchers found that about half of the 400 food wrappers and containers they analyzed contained fluorine, an indicator of PFAS. Previous studies have found that PFAS have the potential to leach into food—and that once PFAS enter the body, they stay there for years. That’s reason enough to avoid exposure whenever possible, says Laurel Schaider, PhD, an environmental chemist at the Silent Spring Institute and lead author of the food-wrapper study. “I think we all already have some reasons to reduce how much fast food we consume, and this may be another one,” Schaider told Health in 2017. “If you’re going to eat it, you could try to get the food out of the wrapper as quickly as possible—that might help a little bit.” RELATED: Another Reason to Never Eat Fast Food Again (That Has Nothing to Do With Fat) Think twice about stain- or water-resistant productsAnother common use for PFAS is making clothing, carpets, upholstery, and other textiles stain- or water-resistant. (Think of advertisements where spilled wine on a sofa beads up and wipes right off.) And while some older PFAS have been phased out of textile production because of associated health and environmental risks, some newer ones have taken their place, says Tom Brutton, PhD, a fellow and PFAS researcher at the Green Science Policy Institute—and their health effects are not yet known. To be safe, Brutton recommends avoiding stain-, water-, soil-, or grease-repellant products whenever they’re not necessary. And when they are—in the case of a raincoat, for example—look for gear labeled PFAS-free or fluoro-free. “You’re starting to be able to find rain jackets and outdoor gear without these chemicals,” he says, “and I think there will be many more options in as little as two or three years.” If you already own fabrics with PFAS, don’t panic. “The harm that’s going to happen to one person from the exposure of wearing a raincoat or sitting on a stain-resistant carpet is probably quite minimal,” says Brutton. “What we’re really concerned about are the chemicals released when these products are manufactured and also when they’re disposed of and end up in a landfill." If consumers can make smarter choices so there are fewer of these products in circulation, he says, it will be better for our health, and for the environment as a whole. RELATED: 13 Worst Jobs For Your Lungs Don’t buy another nonstick panThe same advice goes for nonstick cookware: If you already own pots and pans with these chemicals, you don’t have to stop using them or throw them away—at least not until they’re scratched or damaged. But don’t buy a new set either. “The exposure to you from your use of that pan isn’t going to be so huge that it represents a significant health threat,” says Brutton. “But when it’s time to buy a new one, perhaps look for one that doesn’t contain PFAS.” Many experts recommend stainless steel, ceramic, or cast-iron cookware, or you can look for brands that advertise being PFAS-free. RELATED: 6 Reasons You Need a Cast-Iron Skillet in Your Kitchen Be smart about seafoodBecause they’re so prevalent in the environment, PFAS can also accumulate in the tissue of animals that humans then consume for food. The chemicals have been found in contaminated seafood, for example, and Brutton says that buying organic won’t necessarily reduce your exposure. What will help, however, is choosing fish that are lower on the food chain. You may already be doing that if you’re concerned about mercury and other heavy metals in seafood, says Brutton. Following those same rules will also help you avoid PFAS. “Instead of buying swordfish, for example, choose salmon,” he says. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Check on your water supplyPFAS released during industrial and manufacturing processes can also accumulate in water supplies, especially near industrial sites, wastewater treatment plants, and military fire-training areas. A 2016 study found that drinking water supplies for at least 6 million Americans may exceed the Environmental Protection Agency’s health advisory limit for lifetime exposure to certain PFAS from drinking water. Unfortunately, there may not be an easy way to know if your community’s drinking water is contaminated with PFAS, since the EPA does not currently require municipalities to notify residents about these chemicals. But if you’re concerned, it’s worth asking your local supplier. “In a lot of cases when water utilities find that their levels are high, they’ve taken action and installed filters and alerted consumers, although there’s no guarantee,” Brutton says. Consumers who are concerned about contaminant levels can also install activated carbon filters in their homes. “These products do a fairly good job at removing a lot of these chemicals from drinking water,” he adds. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 February 14, 2018 at 12:10PM
Is there an average weight for men?
http://ift.tt/2BssmNU A person's ideal weight depends on several factors, including their height and build. Maintaining a good weight is important for health and can reduce the risk of developing serious conditions, such as heart disease and type 2 diabetes. This article looks at average weight in men and how this varies between different groups and world regions. It also discusses how to determine a healthy weight for a man, as well as risk factors for being overweight, and what men can do to improve their weight.
Fast facts on the average weight for men:
Average weight of men in the United States
The average weight for men varies depending on a range of factors, including height and age.
There is no simple answer to this question. When only talking about the U.S., then the average man, aged 20 years or older, weighs 195.7 pounds. He also stands around 5 feet 9 inches tall and has a waist circumference of 40 inches. This is according to data collected by the Centers for Disease Control and Prevention (CDC) between 2011 and 2014. In contrast, the average U.S. woman is both lighter and shorter, weighing 168.5 pounds, standing 5 feet 4 inches tall, and having a waist of 38 inches. Within the U.S., the average weight for men varies with age. Younger and older men tend to weigh less than those in middle age. Another factor is racial background. For example, non-Hispanic Asian men tend to be lighter, but also shorter, on average, than black, white, or Mexican-American men.
Table 1. Average weight and height for U.S. men aged over 20, according to age group.
Table 2. Average weight and height for U.S. men aged over 20 years according to race. Average weight globallyAt a global level, average weight changes according to country and region. For instance, North Americans are heavier on average than people from any other geographic region, whereas people in Asia are the lightest, on average, compared to people in all other parts of the world. This is based on a study that combines data from both men and women.
Table 3. Average weight in adults (men and woman combined) by world region Ideal weight using body mass index
Body mass index is often used to determine a healthy weight.
Ideal weight varies from person-to-person and depends on height, build, and age. The most widely used method for determining a healthy weight is the body mass index or BMI. This measurement uses height and weight to estimate the proportion of body fat in an individual. Despite being only an estimate, BMI corresponds reasonably well with more direct approaches for measuring body fat. Normally, it provides a decent indication as to whether an individual is overweight or underweight for their height. It is also quick, easy, and cheap to perform. Anyone who knows their height and weight can work out their BMI using this online calculator or by consulting these tables. Alternatively, BMI can be calculated manually by using one of the following formulae:
BMI is interpreted differently for children and teenagers. However, for adults aged 20 years and older, a BMI:
Based on a BMI of 18.5 to 24.9, this table gives a rough guide to the ideal weight for an average adult man of a specific height:
Table 4. Ideal weight range based on height and a BMI of 18.5 to 24.9. Unfortunately, BMI does have its limitations. It tends to overestimate or underestimate body fat in certain groups of people. For instance, at the same BMI:
A high BMI can also result from being lean or muscular, such as in the case of an athlete. This is because muscle is denser and weighs more than fat. BMI can also underestimate body fat in older people or those who have lost muscle or bone mass. Risks of being overweight or obeseAs mentioned earlier, the average weight for a group of people is not the same as a healthy weight. If the average U.S. man weighs 195.7 pounds and stands 5 feet 9 tall, then his BMI is 28.9. That puts him firmly in the overweight category. According to CDC data from 2011–2014, 73 percent of men and 66.2 percent of women in the US were estimated to be overweight or obese based on their BMI. These figures were just 60.9 and 51.4 percent for 1988–1994. Upward trends in weight have also been observed in other developed nations. Being overweight or obese puts a person at greater risk of developing: Reaching and maintaining an ideal weight
Setting specific and achievable goals, such as jogging twice a week, is a good way to reach or maintain an ideal weight.
It is usually recommended that people with a BMI above 30 should try to lose weight. People with a BMI between 25 and 29.9 should try to prevent further weight gain. However, they should also try to lose weight if they have two or more of the following risk factors:
Even losing a small amount of weight can improve overall health, lower blood pressure, and reduce the risk of developing other conditions. A doctor can advise on whether a person needs to lose weight or simply stop gaining it. They may also be able to help formulate a weight loss plan or be able to provide access to other professional advice and resources. General tips for reaching and maintaining an ideal weight include: Setting specific and achievable goals"Exercise more" and "eat less" are too vague, whereas "run 10 miles every day" or "lose 10 pounds each week" might be unrealistic. Committing to walking for 30 minutes each day or losing 1 to 2 pounds a week, for example, would be far more sensible goals. Regular exercisePeople should aim to get at least 150 minutes of moderately intense physical activity each week. The exercise should raise the heart rate and cause sweating. Cycling, swimming, brisk walking, running, dancing, tennis, and soccer are all examples of suitable alternative or additional activities. If possible, an individual should aim for 60–90 minutes of exercise a day. Reduce portion sizesPeople can try using smaller plates or replacing half of a normal meal with fruit and vegetables. Or aim to reduce consumption by 500 calories per day. Planning meals in advance can help with this. Eat healthyThose wanting to lose weight should focus on eating more fruit, vegetables, and whole grains. Also, they should aim to eat leaner meats and get protein from healthier sources, such as poultry, fish, beans, eggs, and nuts. Replacing sugary drinks with water or drinking unsweetened tea and coffee is also helpful while also limiting alcohol. TakeawayCalculating BMI can help men determine their ideal weight range. Reaching and maintaining that range can improve health and reduce the risk of developing conditions associated with being overweight or obese. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 14, 2018 at 10:28AM
Obesity: You don't have to lose weight to be fit
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Can you have a healthy heart while overweight? A new study suggests that if you keep physically fit, you can.
"You can get fit," explains study leader Jennifer L. Kuk, who is an associate professor from the School of Kinesiology and Health Science at York University in Toronto, Canada, "without losing weight and have health benefits." She and her team investigated the relationship between cardiorespiratory fitness and markers of cardiovascular health in individuals with mild to severe obesity. Prof. Kuk explains that exercising for a total of 150 minutes per week — as recommended in national guidelines — is generally equivalent to losing less than half a pound in weight. But this level of physical activity can bring considerable improvements in health for people with severe obesity. "You really have to disconnect the body weight from the importance of fitness," she urges. The researchers report their findings in a paper that was recently published in the journal BMC Obesity. Overweight and obesityThe World Health Organization (WHO) define overweight and obesity as "abnormal or excessive fat accumulation that may impair health." Body mass index (BMI) is a "crude measure" of obesity calculated by dividing a person's weight in kilograms by the square of their height in meters. Overweight is defined as having a BMI of 25 or higher, and obesity is defined as having a BMI of 30 or higher. Using these measures, researchers have found that being overweight or obese likely puts people at higher risk for cardiovascular and other diseases, such as diabetes and cancer. In the United States, more than two thirds of adults are overweight, including around a third who are obese. As well as eating habits, there several other factors that play a role in overweight and obesity — such as genes, medical conditions, and being physically inactive. Evidence suggests that more physical activity is needed to lose weight than is required to benefit health. The new study is among the first to show that exercise may be even more important for people who are in the severely obese category — that is, those whose BMI exceeds 40. Study assessed fitness and metabolic healthProf. Kuk and colleagues analyzed data on 853 people who were attending a weight management clinic in Southern Ontario. All participants underwent clinical exams, gave blood samples, and performed a "maximal treadmill test," during which cardiovascular and respiratory measures were recorded to assess fitness. The team used three categories of obesity: mild (a BMI lower than or equal to 34.9), moderate (a BMI of 35–39.9), and severe (a BMI of 40 or higher). From the blood tests, they assessed a range of metabolic risk factors — including blood pressure, triglycerides, high-density lipoprotein cholesterol, and blood glucose. The results showed that of those with mild obesity, 41 percent were considered fit, compared with 25 percent and 11 percent of those with moderate and severe obesity, respectively. Participants considered fit were more likely to be younger (age 48, on average, compared with 51), be female, and have a lower BMI (36, on average, compared with 41). Higher blood pressure, higher levels of triglycerides and glucose, and lower levels of low-density lipoprotein cholesterol were more prevalent in the moderate and severely obese participants. 'Important health benefits' for severely obeseThe group whose members were classed as severely obese was the only group in which level of fitness seemed to make a significant difference to health measures. For instance, the least fit 20 percent of the group were more likely to have higher levels of glucose and triglycerides as well as high blood pressure, whereas this was less of an issue in the fitter 80 percent of severely obese participants. Also, the authors note that higher fitness was "associated with smaller waist circumferences, with differences between high and low fitness being larger in those with severe obesity than mild obesity." It would seem, therefore, that if you are severely obese, avoiding being in the least fit 20 percent might be enough to make a significant difference to health. The study authors suggest that their findings reveal the "potentially important health benefits of having a high fitness level, particularly for those with severe obesity." This is in line with previous studies that have shown that you need to do a lot more exercise to lose weight than to improve health. However, the researchers believe that their study is the first to support the idea that being fit might make more of a difference to health in people with severe obesity than losing weight. "In my practice," says study co-author Dr. Sean Wharton, an adjunct professor at York University, "I see many patients who are looking for different results." "There are some patients that want to significantly improve their health and others that are only looking for an aesthetic goal," he explains.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 14, 2018 at 10:28AM
Going vegan could prevent type 2 diabetes
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Researchers say that a vegan diet could prevent diabetes in people who are overweight.
Researchers found that overweight people who switched to a vegan diet for 16 weeks showed improvements in insulin sensitivity plus the functioning of beta cells compared with a control group. Beta cells reside in the pancreas and produce and release insulin. The vegan diet also led to improvements in blood sugar levels, both during fasting and during meals. Lead study author Dr. Hana Kahleova, of the Physicians Committee for Responsible Medicine in Washington, D.C., says that the findings have "important implications for diabetes prevention." Dr. Kahleova and colleagues recently reported their results in the journal Nutrients. Type 2 diabetes arises when the body is no longer able to respond to insulin effectively — which is a condition known as insulin resistance — or the pancreatic beta cells do not produce enough insulin. Insulin is the hormone that regulates blood sugar levels. As a result of this, blood sugar levels can become too high. This can lead to serious complications, including cardiovascular disease, kidney disease, diabetic eye disease, and nerve damage. It is estimated that more than 30 million people in the United States are living with diabetes, and type 2 diabetes accounts for around 90–95 percent of all cases. Studying the effects of a vegan dietBeing overweight is one of the leading risk factors for type 2 diabetes. In fact, around 80 percent of people who have type 2 diabetes are overweight or obese. Making lifestyle changes — such as adopting a healthful diet and increasing physical activity — can help to reduce the risk of type 2 diabetes. The new study from Dr. Kahleova and her team provides further evidence of this, after identifying a vegan diet as a possible candidate for the prevention of type 2 diabetes in people who are overweight. To reach their findings, the researchers enrolled 75 men and women between the ages of 25 and 75 years. All participants had a body mass index (BMI) of between 28 and 40, making them overweight or obese, but they had no history of diabetes. For a total of 16 weeks, subjects were randomized on a 1:1 ratio to two different groups. One group followed a low-fat vegan diet, which consisted of fruits, vegetables, legumes, and grains. This diet had no calorie restriction. Participants in the other group (the controls) were asked to make no changes to their diet. The team notes that neither group made any changes to their physical activity, nor did they change their use of medications. Beta cell function, insulin sensitivity, blood glucose levels, and the BMI of each subject were assessed at study baseline and at the end of the 16 weeks. 'Food really is medicine'The study results revealed that the participants who followed the low-fat vegan diet experienced a significant reduction in BMI, compared with the control group. What is more, the vegan group experienced increases in insulin secretion after eating, as well as improvements in insulin sensitivity. Subjects who adhered to the vegan diet also experienced reductions in blood sugar levels during meals and while fasting. Based on these results, the team suggests that adopting a vegan diet could be an effective way to prevent type 2 diabetes. "If nothing changes, our next generation — the first expected to live shorter lives than their parents — is in trouble. A third of young Americans are projected to develop diabetes in their lifetimes," says Dr. Kahleova.
The researchers note some important limitations to their study. For example, they point out that the study subjects were "generally health-conscious individuals" who were willing to make significant dietary changes. "In this regard, they may not be representative of the general population," say the authors, "but may be representative of a clinical population seeking help for weight problems." Still, the results certainly warrant further investigation. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 13, 2018 at 12:17PM
The Number One Thing You Need to Do to Lose Weight Forever, According to Experts
http://ift.tt/2Bu0Pf2 Want to lose a little—or a lot—of weight? Forget the get-slim-quick gimmicks and magic bullets and follow the advice of these weight loss pros instead. We asked four experts in different fields to explain their research into what really works when it comes to losing the weight and keeping it off. Their full-proof strategies will help anyone win at losing. RELATED: 25 Surprising Ways to Lose Weight Go to bedNo, you’re not dreaming! Getting your Zz’s is proving to be one of the most important behaviors to achieve—and maintain—a healthy weight. Studies show that adults who report sleeping less than five to six hours per night gain more weight over time, have bigger waistlines, and are more likely to be obese compared to those who get sufficient sleep, says Andrea Spaeth, PhD, an assistant professor in the department of kinesiology and health at Rutgers University. The reason: When you skimp on shut-eye, your hunger hormones get thrown out of whack, which can drive you to eat more calories, often in the form of sugary or fatty foods. It’s much easier to stick to healthy eating habits when you give your body the sleep it requires. If you snooze, you lose! Since one in three adults are getting insufficient sleep, Spaeth recommends planning your sleep schedule a week at a time in order to ensure at least seven hours of slumber each night. She also suggests creating a healthy sleep environment by limiting light and setting the temperature to around 67 degrees, as well as establishing a nighttime ritual that includes powering down electronic devices and engaging in more relaxing activities instead. RELATED: 34 Sleep Hacks for Your Most Restful Night Ever Eat earlyWhen obesity researcher Courtney Peterson, PhD, assistant professor at the University of Alabama at Birmingham, wanted to shed 30 extra pounds and keep it off, she used time-restricted eating, one of her areas of research. Time-restricted feeding involves eating in a defined time period (say eight to 10 hours per day), followed by an extended fast of 14 to 16 hours. According to Peterson, research shows that time-restricted feeding reduces appetite, increases fat burn, and aids weight loss. Eating during a more defined timeframe helps guarantee that you get the majority of your calories earlier in the day. In one study of 420 dieters, those who ate most of their calories before 3:00 p.m. lost more weight (22 pounds) compared to participants who ate most of their calories later in the day (17 pounds), despite both groups following the same 1,400-calorie diet and sticking with an exercise program. To start a time-restricted eating plan, try dining within a 10-hour window, say 7 a.m. to 5 p.m. Then, fast overnight. If you want to get more aggressive, switch to an eight-hour eating window. RELATED: The 50 Best Weight Loss Foods of All Time Step on the scaleYour bathroom scale may be the best tool to help you lose weight and keep it off, explains Dori Steinberg, PhD, RD, associate director at Duke Global Health Science Center. After completing a series of studies, her research team discovered that overweight and obese adults who stepped on the scale each day lost an average of 13.5 pounds, with some volunteers dropping up to 20. Those who weighed themselves less frequently lost an average of 7 pounds. “Contrary to popular belief, our research didn’t reveal any downsides of daily weigh-ins, like feeling depressed or displaying signs of disordered eating,” Steinberg says. Weighing yourself daily provides immediate feedback about your typical behaviors, she adds, which explains why it has been shown to motivate individuals to adopt healthier habits, such as eating fewer sweets and getting enough exercise. In other words, it provides additional accountability to help you stay on track. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Commit to a new lifestyleWeight loss experts often say: Don’t diet, change your lifestyle. Making the commitment to change your life for the long haul is the key when it comes to lasting weight loss, explains Lisa Zucker, MS, RD, who worked with weight loss clients for nearly a decade at the Anschutz Health and Wellness Center at the University of Colorado. When people come to the understanding that their behaviors have to change forever, great things can happen. But if the resolve to stick with it isn’t there, weight loss will be only temporary. Participants in the National Weight Control Registry–a collection of more than 10,000 successful dieters who lost significant amounts of weight and kept it off–are noted for their resolve compared to less successful dieters. These folks haven’t gone back to where they were, no matter what barriers they faced. Analysis of their results shows that even when these dieters faced challenges and slipped, they quickly got back on track with their healthier habits. To get new healthy habits to stick–forever–make your goals specific and concrete, focus on the positive behaviors you’re going to start rather than the negative ones you want to stop, and enlist close friends and family members to help support you and keep you accountable along the way. Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 February 13, 2018 at 11:36AM
Will eating slowly help you to lose weight?
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'Slow eaters' are less likely to gain weight, suggests a new study.
We don't need to tell you that the obesity crisis in the United States is dire; everybody knows that. What a lot of people don't know, however — apart from those who are living the struggle every day, of course — is how discouragingly hard it can be to shed those extra pounds. According to a recent survey, over 49 percent of overweight or obese U.S. adults are actively trying to lose weight, but this percentage is a decline compared with that of previous years, perhaps due to the frustrations of failing to lose weight permanently. Some studies have shown that only 1 in 6 U.S. adults who have been either overweight or obese managed to lose weight and maintain the weight loss over a longer period of time. So, in the long-standing fight that millions of people have had with their unwanted kilograms, researchers have also tried to help along the way, attempting to understand which diets and lifestyle changes yield the best weight loss results. However, as the authors of the new research point out, few studies have actually investigated the causal relationship between lifestyle changes and weight gain. For instance, we all "know" that it's good for us to have a disciplined lifestyle — ideally with meals at regular intervals — but do we know for a fact that if we implement these changes, we're going to lose weight? We may also know, either from hearsay or intuitively, that snacking after dinner or eating too close to our bedtime is not a good idea. But does the evidence support this claim? The new study, which has now been published in the journal BMJ Open, forays deeper into the relationship between lifestyle interventions and weight gain. Specifically, it looks at the effects of eating speed, snacking after dinner, eating within 2 hours of going to bed, and skipping breakfast on weight loss. For the sake of clarity, however, it's worth bearing in mind that this "effect" that the researchers describe is purely a statistical one; the study does not explain causality, but it does tackle the probability that you lose weight if you start implementing some of these changes. The study was carried out by Yumi Hurst and Haruhisa Fukuda, both of the Department of Health Care Administration and Management at the Kyushu University Graduate School of Medical Sciences in Fukuoka, Japan. Slowing eating speed may lower BMIHurst and Fukuda examined health insurance data from almost 60,000 people living with diabetes in Japan. Between 2008 and 2013, these people had frequent medical check-ups that included body mass index (BMI) measurements, waistline measurements, and blood and urine tests. The check-ups also included lifestyle quizzes that inquired about the participants' smoking and drinking habits as well as their eating and sleeping routines. The participants were specifically asked whether their eating speed was "fast," "normal," or "slow," and whether they regularly ate dinner within 2 hours of bedtime, skipped breakfast, or snacked after dinner. Overall, those who reported eating slowly were more likely to be physically healthy and lead a healthier lifestyle overall. Over the 6-year period, more than half of the total sample of people slowed down the speed at which they ate, and this change correlated with a decrease in both waistline measurements and BMI. More specifically, eating at a normal speed correlated with a 29 percent decrease in obesity risk, and changing to a slow speed resulted in a 42 percent decrease in obesity risk. Having dinner within 2 hours of going to bed and post-dinner snacking also correlated with a higher BMI. Skipping breakfast, however, did not seem to affect BMI in any way. The authors conclude:
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 13, 2018 at 03:19AM This Woman Chose Gastric Bypass and Lost 178 Lbs.: 'I Wanted to Be Healthy but I Needed Help'2/12/2018
This Woman Chose Gastric Bypass and Lost 178 Lbs.: 'I Wanted to Be Healthy but I Needed Help'
http://ift.tt/2BVlSIs [brightcove:5599232558001 default] Kathleen Golding’s weight loss struggle started when she was very young. “I remember being in the fourth grade and having to get a note from my pediatrician granting me permission to start Weight Watchers,” Golding, now 26, tells PEOPLE. At 21, she found herself wrestling with depression and anxiety turned to food as a “coping mechanism.” By her 22nd birthday she had gained 100 lbs. “I was stuck in a constant cycle of daily binging,” says the New Bern, North Carolina resident, whose highest weight was 331 lbs. “I was eating fast food for every meal and enormous quantities each time.” By August 2015, she was ready to start the process of getting gastric bypass surgery. “The morning [I decided to do it] I turned down an offer from friends to go to an amusement park because I knew couldn’t fit in the ride seats, and the following Monday I had a doctor’s appointment scheduled to discuss diabetes medications,” she recalls. Golding had also been laughed at by strangers earlier that day. “They had pointed to my legs and I knew why — I had stopped shaving my legs because it was difficult to reach my calves, and that was funny to them.” In preparation for the surgery, which she underwent in June 2016, Golding lost 20 lbs. Afterwards, the weight quickly started to “melt off,” she says. “I felt this incredible sense of confidence that I had totally forgotten about. Even after losing only 30 lbs., I felt amazing, both about my appearance and the way my body was able to move.” Since losing a total of 178 lbs., Golding maintains a weight of 150 to 155 lbs. — and remains proud of her decision to seek medical help. “For some reason, weight loss surgery is seen as ‘cheating’ or being weak, but for me, I found strength in being able to say ‘I can’t do this on my own. I want to be healthy, but I need help.’ ” She continued: “For a long time, I felt completely hopeless. I felt trapped in my body, and no matter what I did to try and lose the weight, I failed. I went into this surgery with the mentality that this would work for me, and I looked at it as me finally taking back control of my life.” Now the fast-food-free Golding — who recently got married — says she “loves salads and colorful dishes.” She also has been “hitting the gym hard.” Another source of strength comes from social media. Golding, a photographer and operations manager, has been candid about sharing her story through photos and videos. “Between Instagram, Facebook, and YouTube, I probably receive about 25 to 50 messages a day from random strangers struggling with their weight and looking for diet and fitness tips, or from people who have been on the fence about bariatric surgery,” says Golding. “I’ve inspired them to take the next steps and move forward with the surgery.” As for how she’s feeling these days, Golding says she is finally at peace with her body. “I have some loose skin and it definitely has its imperfections, but I worked hard for this body,” she says. “I spent so much time hating it but I’ve realized that this is the only body I’ve got and I’m going to take care of it.” Weight Loss via Weight Loss - Health.com http://ift.tt/2zvXHy6 February 12, 2018 at 11:32AM
How weight loss makes us hungrier
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Why do we feel more hungry after weight loss?
The implication, the researchers conclude, is that overweight individuals who lose weight may have to learn to live with feeling hungry. They suggest that their recent findings, which havenow been published in the American Journal of Physiology-Endocrinology and Metabolism, support the idea that obesity should be treated as a long-term illness. Type 2 diabetes is treated in a similar way, and individuals with the condition are monitored closely to help them hold onto their gains. "We have to stop treating [obesity] as a short-term illness," explains lead study author Catia Martins, an associate professor in the Department of Clinical and Molecular Medicine at the Norwegian University of Science and Technology in Trondheim, "by giving patients some support and help, and then just letting them fend for themselves." 'Gold standard in obesity treatment'In the United States, obesity is common and affects 36.5 percent of the adult population. It costs more than $147 billion per year to treat. Obesity is linked to a number of serious health problems that are leading causes of death both in the U.S. and worldwide, such as heart disease, stroke, diabetes, and some cancers. Prof. Martins and colleagues studied morbidly obese adults who took part in a 2-year weight loss program during which they attended five 3-week residential sessions. Morbidly obese is defined as having a body mass index (BMI) that is greater than 40. At each residential session, the participants received advice and therapy and learned about weight loss and how to achieve it through diet and exercise. "We gave 34 patients with morbid obesity the gold standard in obesity treatment over a period of 2 years," Prof. Martins notes. Between the residential sessions, the participants were all urged to continue with what they had learned about maintaining a healthful diet and getting some exercise every day. Hunger 'seems to override' satietyAll of the participants gave blood samples and completed questionnaires about their feelings of hunger and fullness 4 weeks, 1 year, and 2 years after the start of the program. From the blood samples, the team was able to assess levels of hormones that control hunger and fullness, or satiety. The participants did not report a change in their feelings of fullness at the 4-week assessment but did report a reduction after 1 and 2 years of sustained weight loss. In contrast, they reported a significant increase in hunger at the 1- and 2-year assessments. The blood tests showed higher levels of both satiety and hunger hormones after 1 and 2 years of sustained weight loss. The study's authors suggest that the increase in the hunger hormone ghrelin "seems to have overridden" the rise in satiety hormones. "This means," they write, "that patients with severe obesity who have lost significant amounts of weight with lifestyle interventions, combining diet and exercise, will have to deal with increased hunger in the long-term." Overall, the participants lost an average of 11 kilograms (around 24 pounds) over the 2 years, with around half of that being shed in the first 3 weeks. After the program, only 20 percent of the participants sustained their weight loss. Prof. Martins says that this is roughly in line with established research: most people with obesity can achieve weight loss — even by themselves — but 80 percent of them put it back on again later.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today http://ift.tt/O45xlc February 12, 2018 at 10:33AM |
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