Dieting And Exercising Not Enough To Lose Weight

Dr. Claude Bouchard, Professor at the Texas A and M University Institute for Advanced Study (TIAS), said that when someone says of an obese person, ‘They should just eat less and exercise more,’ he says if it were that simple, obesity wouldn’t be the worldwide epidemic that it is.

Bouchard, director of the Human Genomics Lab at Pennington Biomedical Research Center in Baton Rouge, La., studies the genetics of obesity and believes there are dozens of factors involved in determining whether or not a person becomes overweight or obese. Bouchard asserted that obesity is a complex problem because there are so many drivers and approaches focus on only a few and forget that while we control them there is compensation taking place elsewhere; there are other drivers that come into play.

He divides those drivers into four categories: social, environmental, behavioral and biological. Social factors include less access to nutritious foods, more recreational eating, powerful and constant advertising, large food portions, poor school meals, eating on the run, food pricing and fewer meals cooked at home. Our physical environment affects eating habits as well, said Bouchard, such as the absence of sidewalks, reliance on automobiles, building design and environmental pollutants.

Behavioral factors such as spending less time in strenuous activity, taking medications known to increase body weight, the absence of breast-feeding, eating corn fructose syrup, an increase in sedentary jobs and high-fat diets.?And biological factors such as genetics, viruses, gut microbiota, adipose tissue (body fat) biology, and metabolic rates can all affect weight and many are not within a person’s control.

Bouchard explained that the biology is very complex and the response to environmental, social and behavioral factors is conditional on the genotype of an individual.?”Your adaptation to a diet or a given amount of exercise is determined by your genes,” he asserted.

More research is needed, he said, but there is a strong probability that diet and exercise programs for weight control or disease prevention will one day be tailored to an individual’s genetic makeup.

To continue reading Dieting and exercising not enough to lose weight, says health expert, visit http://zeenews.india.com/news/health/exclusive/dieting-and-exercising-not-enough-to-lose-weight-says-health-expert_27847.html

 

 

Keep The Belly Fat Away By Not Skipping Meals

If you think skipping lunch will get your body beach ready for summertime, think again. A new study out of Ohio State University reveals that opting out of meals can actually contribute to weight gain, particularly in that troublesome belly area.

The study, published in the Journal of Nutritional Biochemistry, used mice to test two forms of eating. One group of mice were given all their food at once and then fasted the rest of the day. The other mice were free to graze throughout the day. While they initially lost more weight than the unrestricted group, the mice on the restricted diet developed insulin resistance in their livers, which leads to excess glucose production that is stored as fat, researchers wrote.

When researchers reintroduced calories back into the mice diets, the animals gained all the weight back and retained the fat around their middles. Ultimately, the mice that fasted had more belly fat than the mice that could eat freely throughout the study. This does support the notion that small meals throughout the day can be helpful for weight loss, though that may not be practical for many people, said senior study author and OSU health nutrition professor Martha Belury in a release. But you definitely don’t want to skip meals to save calories because it sets your body up for larger fluctuations in insulin and glucose and could be setting you up for more fat gain instead of fat loss.

Belly fat is dangerous for multiple reasons, one being that excessive amounts can put you at risk for type 2 diabetes, heart disease, colon and breast cancer and dementia. Its the most harmful fat you can have on your body, Dr. Peter LePort, director of the Memorial Care Center for Obesity, told Yahoo Health. So whats the best way to go when you want to trim your midsection? Exercise, diet, sleep and stress management, says Dr. Kristen Hairston, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. It’s important to incorporate 30 minutes of moderate activity into each day, she told WebMD.

When it comes to diet, adding fiber and protein to your palate could reduce that pesky pouch. Research has shown those who got at least six to seven hours of shuteye a night gained less belly fat over five years than those who didn’t. And finally, find a productive way to blow off steam. Relaxing your mind and body can lead to lower levels of cortisol, the stress hormone, which is linked to belly fat, according to Prevention.

Three Miles or 30 Minutes Everyday Workout

?A Celebrity Trainer Shares a Tip That Helped Her Lose 30 Pounds

Before trainer?Kit Rich?became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like?Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. “I tried everything,” she recently told us, adding that she also suffered from eating disorders and body dysmorphia. “I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme.”

“Three Miles or 30 Minutes, Every Day” Mantra

After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn’t sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she’s teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of “three miles or 30 minutes, every day” is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. “I really do believe wholeheartedly that the middle road is the way to go,” she says. “Anything extreme is not long-lasting.”

As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. “I come from a background of injury and I had knee surgery, so you can’t tell me to go and take some crazy bootcamp class,” she says. “Because my knee will start to hurt, and then what’s going to start to happen, I’m going to freak out that I won’t be able to do that for the rest of my life.” Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. “Women need to feel empowered,” she says. “They need to feel like what they’re doing is something that they somewhat enjoy and that they can have a grip on. And that’s why I believe in this three or 30 rule.”

To learn more about Three Miles or 30 Minutes Everyday, visit http://www.fitsugar.com/Workout-Tip-Lose-Weight-34013345

Smartphone Apps To Lose Weight

Your smartphone may make it easier for you to lose weight by providing access to new apps which contain exercise logs and nutritional databases, a new study suggests.

Researchers at the University of Missouri-Columbia have found that information technology, such as smartphone apps, can help dieters integrate healthy behavior changes into their daily lives.

“Current weight loss recommendations are essentially the same as they were decades ago, but each generation has to learn how to manage modern challenges to healthy living,” said Cheryl Shigaki, an associate professor in the MU School of Health Professions.

“Information technology repackages traditional weight loss strategies and provides new tools, such as exercise logs and nutritional databases, to implement that knowledge,” said Shigaki.

According to Shigaki, prior research on weight loss programming has shown that social and informational supports are important for individuals’ dieting success, along with learning skills for self-management, problem-solving and behaviour change.?Smartphone apps can increase access to information, and people generally are willing to explore many different weight loss applications, Shigaki said.

“When people use information technology to support their weight-loss efforts, they tend to access features that streamline the tracking of daily health behaviors, such as caloric intake and exercise, or that provide visual feedback on their overall progress, like graphs showing weight lost over time,” Shigaki said.

“Self-monitoring is key to successful weight loss, and information technology can make these tasks more convenient. We also found that people really like getting feedback on their progress, which motivated them and helped them better evaluate their health behaviours and plan for future success,” said Shigaki.

Shigaki also studied individuals’ perceptions of IT-based social support during weight loss programmes and found that in-person social support was overwhelmingly preferred to creating new, online social networks based on common interests in wellness.

To continue reading, visit http://ibnlive.in.com/news/how-your-smartphone-can-help-you-lose-weight/468585-11.html

Belly, Calf And Thigh Fat Problems

Belly, Calf And Thigh Fat Problems

I’m concerned about my belly, calf and thigh fat. I weigh about 140 pounds and I’m five feet four inches. No matter how hard I try to lose my belly, calf and thigh fat, I end up losing weight elsewhere. I am really uncomfortable with my fat and it makes me afraid to wear certain clothes. Are there any tips you can give me to lose weight from my belly, calves and thighs? Everywhere else is fine. I do not want to build muscle, just lose weight. Please help.

How you look physically is determined primarily by your genes and your lifestyle. In other words, you are a product of nature and nurture. It is not uncommon to find certain features existing in a family, and so you might very well have other relatives that have your physical shape such as the pronounced belly, calves and thighs.

Fortunately, or probably unfortunately in your case, when you lose weight you lose from the entire body. However, because certain areas are already pronounced, it would appear that not much has happened by way of weight loss from these areas, but this is not so. If you lose weight from the entire body, the pronounced areas will still be pronounced even at a lowered weight. Therefore, in your situation, you are probably going to have to do other things to change the way you look.

I would suggest you do a general weight loss programme by reducing how much you eat and exercising more. You could also restrict your consumption of carbohydrates so that your body will be forced to feed on fat. Once the fat is reduced, you will be smaller and you will lose inches. To reduce your stomach, you might need to try a detox programme. This is useful because it will help you remove extra waste from your intestines. It can be done with a weight loss programme, however, I suggest that you speak with a qualified medical professional to see whether detoxing would be good for you. Once detox is done, it will make your belly softer and then you can exercise to tighten the stomach muscles.

Once your stomach is down, you will definitely need to change your eating habits. Eating more fruits and vegetables and making sure the bowel stays clean is very important.

I would also like to suggest that you do some toning and sculpting exercises for these areas. A gym instructor could demonstrate some of these workouts that you can follow. Regardless of what happens, it is important that you love yourself.

To continue reading Belly, Calf and Thigh Fat Problems, visit http://www.jamaicaobserver.com/magazines/allwoman/Belly–calf-and-thigh-fat-problems_16580052

Exercises To Rid Lower Belly Fat

Exercises To Get Rid Of Lower Belly Fat

Ab exercises, although beneficial for building muscular tone, will not make any impact on fat tissue. Instead, you want to do exercises that will burn the most calories.

Targeting the Lower Belly

To see a noticeable difference in your lower belly, you need to lose overall body fat. It?s impossible to target a particular area for weight loss. Your body decides where it?s going to break down fat. However, as your body fat decreases, you?ll see changes all over your body, including your stomach. The abdominal exercises that you feel in your lower belly area are effective for developing the muscle tissue, but they don?t make an impact on any excess fat you have in the area. Therefore, to get rid of lower belly fat, you want to do exercises that are efficient for supporting fat loss.

Fat Loss

To lower overall body fat, eat a diet that?s low in calories and fat and participate in a workout program consisting of both cardio and strength training. This helps you lose fat because it causes you to create a caloric deficit, meaning you burn a greater number of calories than you consume. Aim to create a deficit of 300 to 500 calories through a combination of increasing the number of calories you burn during exercise and decreasing the calories you consume daily (See Reference 5). Cardio exercise is and efficient way to burn calories and lose fat. Strength training develops lean tissue, which in turn speeds up your metabolic rate and increases the number of calories you burn throughout the day.

Cardio Exercises

According to the American Council on Exercise, the types of exercises that are most efficient for burning calories and helping you lose fat are running, swimming, playing basketball and aerobic dancing. The number of calories that you?ll burn partly depends on how much you currently weight. A 180-pound person will burn about 17 calories every minute of running, about 11.6 for every minute of swimming, 11.3 for every minute of playing basketball and about 11.1 calories for every minute you dance aerobically (See Reference 2). Get in 30 to 60-minutes of cardio in on most days (See Reference 1). Keep in mind that you don?t have to complete one particularly long workout. It?s just as effective to split the 30 to 60-minute workout into separate, shorter workouts.

Strength Training

Lifting weights isn?t the most efficient exercise for burning calories while you?re participating in the activity, but it increases the number of calories you burn while you?re at rest. Participate in strength training two to three days per week, giving a 48-hour break in between each workout. The American Council on Exercise recommends that to help with fat loss, you should complete one to two sets of 12 to 15 repetitions (See Reference 3). In addition, to specifically work towards acquiring more defined abdominal muscles, incorporate ab exercises into your strength training workouts. Effective abdominal exercises include bicycle crunch, straight leg crunch and crunches on an exercise ball.

For the original version, visit http://www.livestrong.com/article/111110-exercises-rid-lower-belly-fat/