The Truth About Exercise and Diet

Exercise Vs. Diet: The Truth About Weight Loss

When it comes to slimming down, which one matters more?exercise or diet?

Hit the Gym

Michele Olson, PhD, professor of physical education and exercise science at Auburn University at Montgomery, Alabama

“Yes, you can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density. Since working out stimulates growth of those metabolic tissues, losing weight through exercise means you’re burning mostly fat. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better.

Data show that to lose weight with exercise and keep it off, you don’t need to run marathons. You just need to build up to five to seven workouts a week, 50 minutes each, at a moderate intensity, like brisk walking or Zumba. Resistance training helps, too. But don’t just do isolated weight-lifting exercises like biceps curls — you’ll get leaner faster by using your body weight against gravity, as with movements like squats, lunges, push-ups and planks.

And, of course, beyond burning fat, people shouldn’t forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level.”

Eat Smart

Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic

“As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. On average, people who dieted without exercising for 15 weeks lost 23 pounds; the exercisers lost only six over about 21 weeks.?It’s much easier to cut calories than to burn them off. For example, if you eat a fast-food steak quesadilla, which can pack 500-plus calories, you need to run more than four miles to ‘undo’ it!

“So, what should you eat? It’s true that low-carb diets tend to be the most popular because they offer the fastest results, but they can be difficult to sustain. I recommend striving for a more balanced plan that focuses on fruits and veggies, lean proteins and whole grain carbs. And never cut calories too low (this causes your metabolism to slow, and you can start losing muscle mass).

For a healthy daily calorie count, allow 10 calories per pound of body weight — so a 150-pound woman should shoot for a 1,500-calorie target. That way, you should be able to lose weight no matter how much you exercise.”

While diet and exercise are both important for long-term weight loss, remember this: “You can’t out-exercise a bad diet,” says Talbott.

To learn more about The Truth About Exercise and Diet, visit?http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html

Ditching The Diet To Lose Weight

Big Change: Ditching The Diet To Lose Weight | Whotv.com

From surgeries to supplements and dozens of different diets, Americans spend more than $20 billion a year trying to lose weight.?Studies show many of us try four to five weight loss plans a year. Health experts say yo-yo dieting could be dangerous in the long run, and you may want to ditch the diet and make a big change in your life instead.

Every step counts on Joshua Wetmore?s weight loss journey. ?I?m like this is not good. I?m getting really big,? he says.?Like most, this isn?t his first attempt at shedding pounds. ?I lost weight. I got down to 200 pounds, but I could never break the 200 pounds,??Wetmore adds. ?I kind of got to a plateau, and I was like ok, I?ll do this on my own. We?ll, that didn?t work and I was back up.?

This January, he didn?t need a scale to know he needed a change.??When I went down to check the tire, my pants ripped.??The father of two signed up for Weight Watchers at work. He now tracks what he eats and how much he moves with his Fitbit. ?It says how many steps you?ve taken. I?ve taken 4,616, so who knows if I?ll get to 10,000 today.? He?s down 33 pounds in three months and is determined to keep going and keep it off this time. ?This is the 2nd time I?ve paid to lose weight. I?m sticking with it,? he says.

From magazines to television, we?re constantly bombarded with ways to lose weight. It can be tough weeding through all that information. But, dietitians say there are a few signs a diet may be bad in the long run. ?Yo-yo dieting, especially with these people attempting diet after diet is very hard on their heart because you?re at risk for cardiac arrest for one and also at risk for diabetes,? Registered Dietitian and Iowa State University Instructor Alison St. Germain says.

St. Germain says diets sounding too good to be true probably are. She says watch out for plans promising quick weight loss in a short amount of time. Diets low in calories or carbs can actually slow your metabolism, those cutting out entire food groups can be a problem and she says juice or detox diets can be dangerous. The trouble is when people can?t maintain the weight loss. ?With each unsuccessful diet, it?s harder and harder to lose that weight because of the sluggish metabolism is part of it,? St. Germain says.

Her advice: ditch the diet and change your motive. Focus on healthy habits instead of what you weigh. ?The goal is doing the things to feel good and healthy and the result is weight loss. So, it?s really a change in mindset,? she says. She recommends you start by eating more fruits or vegetables. Strive for five to nine servings a day. Next, take more steps throughout the day. Around 10,000 is often the recommendation. And, stop stepping on the scale. ?People spend too much time worrying about the number on the scale, versus just how they are feeling because you can tell if you?ve gained just by how your clothes fit,? she says. Wetmore likes the positive changes he?s made.

To continue reading, visit http://whotv.com/2014/04/24/big-change-ditching-the-diet-to-lose-weight/

Five Ways To Save Money On Diet Foods

Five Ways To Save Money On Diet Foods

“There are many advertised ways to lose weight, some require special pills or foods. One doesn’t need a diet, they need a lifestyle change,” says Dr. Grewal, creator of the SlimPlate System,?weight loss using real food.?”We as physicians need to show society how to lose weight effectively.”

Dr. Grewal and Dr. Nwe give their advice on how to save money on healthy foods:

1. Choose a diet that lets you eat real food – Spending extra cash on certain foods can hurt ones wallet, also special trips to different stores shouldn’t be necessary. One should be able to eat real food and form better eating habits while eating the same food as their family.

2. Choose a?diet?which sustains the weight loss – Choose a method that allows you to lose the weight so you don’t have to diet again and again. Yo-yo dieting can be a danger to someone’s health and costs money. That is why the doctors designed SlimPlate System for weight loss using real food and made it a one-time purchase so there is no recurring cost involved.

3. Choose a safe diet plan – Extreme diet plans like very low calorie diets can cause health problems and you may end up spending more for your health.

4. Don’t believe in gimmicky diet pills – Don’t waste money on gimmicky pills touted as weight-loss vitamins. If it was that easy, they wouldn’t have to sell it. If a diet doesn’t require a lifestyle change, then it will not provide long-term?weight-loss results.

5. When a friend recommends a diet, check the long-term results on the diet before considering it – Did users gain the weight back? Diets are different for each individual; it is best to choose a natural weight loss that offers long-term results. Look and see; did people on that diet really kept the weight off or they gained it even more?

The SlimPlate System, created by the doctors, is unique as it saves money by not having to buy frozen foods or diet pills. People can lose weight and build a diet around the everyday foods they eat by using the SlimPlate System.
To continue reading, visit http://www.streetinsider.com/Press+Releases/Five+Ways+to+Save+Money+On+Diet+Foods/9359990.html

Woman Bets She’ll Lose Big

Woman bets she’ll lose big — and Wins |CNN

Sara Lugger was skeptical as she placed her first $5 bet. But she realized that all she had to lose was weight — and a few bucks if the money didn’t motivate her to get in shape.

A friend’s success had inspired Lugger to join?DietBet, a website that hosts private and public games where people can bet on their own weight loss. Each game sets a goal, such as losing 4% of your body weight, and users who reach that goal split the pot.

Lugger was 34 and weighed 342 pounds.

She had struggled with obesity most of her life. In the ninth grade, she was diagnosed with ulcerative colitis, and doctors put her on prednisone. The steroid made it difficult for her to maintain a normal weight.

But in 2004, Lugger had surgery to fix the colitis. “From there on out, I couldn’t blame anything but my poor habits.”

Shortly after her birthday in February?2013, Lugger decided that reaching 350 pounds would be “unacceptable.” The Oxford, Michigan, resident realized that her

Sara Lugger weighed 342 pound

weight was holding her back from doing the things she wanted to do.

She had been the heaviest person in her college classes, where she studied to become a physical therapist. And although family and friends never said anything outright, she noticed they didn’t exactly try to set her up on dates.

She avoided social situations and outdoor activities that might call attention to her size, and she worried about traveling because fitting in an airplane seat was difficult.

“For weeks before I flew, that would be on my mind,” she said.

After signing up for DietBet, Lugger made a plan. She threw out all the junk food in her house. She decided she would wake up 30 minutes early every morning to work out on her elliptical machine. Then, at lunch, she would use the physical therapy equipment at her office to strength train. That way, if she wanted to go out with friends in the evening, she wouldn’t miss a workout.

Before-Sara Lugger now weighs 198 pound

To read Sara Lugger’s?weight loss success story?in its entirety, visit http://www.cnn.com/2014/03/31/health/weight-loss-sara-lugger/index.html

 

 

Intermittent Dieting: The Best Way To Lose Weight

Two-week On, Two-week Off Diet ‘is The Best Way To Lose Weight Because It Stops Your Metabolism Slowing Down’

It could be the perfect solution for those who want to lose weight but lack willpower.?People who diet two-weeks on, two-weeks off lose more weight than those who deprive themselves week in, week out, a study found.?It is thought that the on-off approach stops the body from finding ways to compensate for the lack of calories and so ensures the pounds keep falling off.

Researcher Nuala Byrne followed the fortunes of 36 obese men as they tried to lose weight.?Half dieted continuously for 16 weeks, cutting their calories by a third. The others followed a pattern in which they dieted for a fortnight, then had two weeks off, then dieted again.

Although their programme lasted 30 weeks overall, just 16 weeks were spent dieting, the same as for the first group.?Those on the on-off diet lost more than two stone on average ? 55 per cent more than the men who dieted non-stop, the International Congress on Obesity heard.?What is more, their extra weight loss couldn?t be explained away by their programme lasting longer, as they shed very little weight during the rest periods.

Professor Byrne believes they did better because their bodies didn?t switch to an energy-conserving survival mode.?Backing this up, she showed that resting metabolic rate, the amount of energy the body spends when ticking over, dropped less in the men on the on-off diet. This should have helped stop their weight loss from levelling off.

Professor Byrne, of the Bond Institute of Health and Sport in Queensland, also plans to check if intermittent dieting stops the body from trying to claw back the missed calories in other ways, such as by increasing appetite. She said: ?Given that long-term weight loss is a challenge we are interested in finding ways to overcome the biological and behavioural impediments to losing weight.

?The results from our study are encouraging as they suggest providing ?rest periods? can overcome some of the compensatory biological factors which reduce weight loss efficiency during continuous dieting.??She added that the highly-popular 5:2 diet, in which slimmers drastically cut their calorie intake two days a week may have the same effect. However, there is a risk that those following the 5.2 diet will overeat on normal days because they are free to eat what they want.

In contrast, her diet is less extreme and contains instructions for both the ?on? and ?off? phases.?Professor Byrne said that she believes her diet plan ?has the potential to appeal to almost anyone?.
To continue reading, visit http://www.dailymail.co.uk/health/article-2586473/2-week-2-week-diet-best-way-lose-weight.html

How To Diet Like A Man

How To Diet Like A Man And Lose More Weight

You’ve been sweating away on the elliptical for months and obsessing over your diet (kale again?), and the scale is at a standstill. Meanwhile, your husband announces his desire to get in shape. He swears off beer and voil? ?two weeks later, his spare tire is gone. What gives?

Unfortunately for us, “weight loss is stacked in favor of men on account of differences in hormones, metabolism and muscle mass,” explains Dr. Sean Bourke, co-founder of JumpstartMD, a group of medical weight-loss clinics in the San Francisco Bay Area.

Thanks to a biological edge (think more testosterone?which helps build muscle, which in turn helps burn more calories), men will lose 1 to 2 more pounds a week than women who are the same age and starting weight if they’re following the same routine, said Bourke.

Still, that doesn’t mean you have to stand back and let him be the biggest loser. Learn the science behind men’s seem- ingly random strategies, and you can optimize them for your own body.

To contunue reading, visit http://www.foxnews.com/health/2014/03/18/how-to-diet-like-man-and-lose-more-weight/