Daily fasting works for weight loss

Credit: UIC/Roberta Dupuis-Devlin

Daily fasting is an effective tool to reduce weight and lower blood pressure, according to a new study published by University of Illinois at Chicago researchers in the journal Nutrition and Healthy Aging.

The study is the first to examine the effect of time-restricted eating — a form of fasting that limits food consumption to select hours each day — on weight loss in obese individuals.

To study the effect of this type of diet, researchers worked with 23 obese volunteers who had an average age of 45 and average body mass index, or BMI, of 35.

Between the hours of 10 a.m. and 6 p.m. the dieters could eat any type and quantity of food they desired, but for the remaining 16 hours they could only drink water or calorie-free beverages. The study followed the participants for 12 weeks.

When compared to a matched historical control group from a previous weight loss trial on a different type of fasting, the researchers found that those who followed the time-restricted eating diet consumed fewer calories, lost weight and had improvements in blood pressure. On average, participants consumed about 350 fewer calories, lost about 3 percent of their body weight and saw their systolic blood pressure decreased by about 7 millimeters of mercury (mm Hg), the standard measure of blood pressure. All other measures, including fat mass, insulin resistance and cholesterol, were similar to the control group.

“The take-home message from this study is that there are options for weight loss that do not include calorie counting or eliminating certain foods,” said Krista Varady, associate professor of kinesiology and nutrition in the UIC College of Applied Health Sciences and corresponding author on the study.

While this is the first study to look at the 16:8 diet, named for its 16 hours of fasting and its 8 hours of “feasting,” Varady says that the results align with previous research on other types of intermittent fasting diets.

“The results we saw in this study are similar to the results we’ve seen in other studies on alternate day fasting, another type of diet,” Varady said, “but one of the benefits of the 16:8 diet may be that it is easier for people to maintain. We observed that fewer participants dropped out of this study when compared to studies on other fasting diets.”

Varady says that while the research indicates daily fasting works for weight loss, there have not yet been studies to determine if it works better than other diets, although the researchers observed the weight loss to be slightly less than what has been observed in other intermittent fasting diet studies.

“These preliminary data offer promise for the use of time-restricted feeding as a weight loss technique in obese adults, but longer-term, large-scale randomized controlled trials [are required],” Varady and her colleagues write.

“The 16:8 diet is another tool for weight loss that we now have preliminary scientific evidence to support,” Varady said. “When it comes to weight loss, people need to find what works for them because even small amounts of success can lead to improvements in metabolic health.”

The Centers for Disease Control and Prevention estimates that more than one-third of adults in the U.S. have obesity, which greatly increases the risk of metabolic diseases such as coronary heart disease and Type 2 diabetes, and that obesity is most prevalent among non-Hispanic black individuals and middle-age adults.

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Co-authors on the study, which was funded by a University of Illinois Chicago Campus Research Board pilot grant and the National Institutes of Health (R01HL106228, F32DK107157 and T32HL007909), are Kelsey Gabel, Kristin Hoddy, Nicole Haggerty, Jeehee Song, Cynthia Kroeger and John Trepanowski of UIC, and Satchidananda Panda of the Salk Institute for Biological Studies.

Culled from https://www.eurekalert.org/pub_releases/2018-06/uoia-dfw061818.php By Ike Onwubuya

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6 ways to monitor weight loss (without the scales)

When weight loss is the name of the game, tracking your progress is absolutely key. However, when I talk about tracking, I’m not talking about jumping on the scales every single day. In fact, this can be totally destructive and lead to an unhealthy fixation on what is just a number.

Don’t get me wrong; I’m definitely not against people weighing in here and there, as I think it can be a great accountability tool. But too many people forget that it is only one part of the picture.

When we are getting into shape, we are improving our health, our mood, our body composition, and none of these are measured on the scales. For example, I’ve seen many people tone muscle and burn considerable amounts of fat, which totally transforms their appearance, but the scales only change by one or two kilos.

With that in mind, here’s a list of my favourite ways to track your overall progress without stepping on the scales:

1. Keep a diary

If you’re just getting started on your weight-loss journey, keeping a diary is a great way to compare your progress from day one to later on down the track. Try to note your daily energy levels, how well you’re sleeping and how you’re feeling after each workout and keep this in mind when you’re ready to reset your goals. So, if squeezing in that workout after work has been working for you, good: stick to it. Recognise the patterns and habits that have worked well for you and ones which haven’t.

2. Monitor your 28-day goals

When it comes to losing weight, I’m always saying that 28 is the magic number. It really is the perfect way to structure your goals as they won’t seem too far away to achieve. So even if you’re just starting off, if you’re checking your goal off of smashing five HIIT workouts a week in your 28-day block, then you know you’re on the right path.

3. Take progress photos

So often, we’re oblivious to the changes on our own body, even though we see it every single day. Taking a photo when you’re starting to embark on a healthy journey is an awesome way to compare your progress without becoming fixated with the number on the scales. When you’re ready to compare, you’ll be amazed to see the physical changes to your body and this can act as a serious motivator to push yourself even further.

4. Use apps

These days, there’s an app or gadget for absolutely everything and when it comes to weight loss there are plenty that you can put to good use. For nutrition, opt for apps like My Fitness Pal, which tell you the nutritional value of what you’re eating. The health app on the iPhone is an awesome way to monitor your daily activity, too.

5. Reflect

Look back on your day-to-day tasks and how you feel performing them compared to day one. Has your mood improved? Are you running after the kids at the park without running out of breath? If you’re progressing, you’ll likely find these day-to-day tasks much easier to perform. Set yourself a reminder to think about your progress on a weekly or fortnightly basis.

6. Check your clothes

Tracking your progress can be as simple as noticing how your clothes are fitting. If those jeans are sliding up easier than usual or your favourite T-shirt is pretty baggy, you’re on the right track. Nothing puts a smile on my face more than a facetious comment from one of my 28ers, saying ‘Sam, you need to buy me a whole new wardrobe!’ Don’t feel like you need to ditch the scales altogether. Just don’t let your weigh-ins become an obsession and limit them to every 28 days. Trust me, once you stop fixating on the number on the scale and track your progress with my tips, you can focus on your body changing and this will be empower

Culled from https://www.theweeklyreview.com.au/live/6-ways-monitor-weight-loss/ By Ike Onwubuya

Hunger games: Why you tend to overeat after weight loss

Indo Asian News Service

Ever wondered why it is so difficult to maintain a healthy weight after substantial weight loss? The hunger hormone ghrelin tricks the bodies into thinking that it needs to eat more, and may be the culprit, research has shown.

According to Catia Martins, Associate Professor at the Norwegian University of Science and Technology (NTNU), most people with obesity are able to lose weight, even on their own, but only 20% manage to maintain the new lower weight. The study showed that when we lose weight, the stomach releases greater amounts of the ghrelin hormone, which makes us feel hungry.

“Everyone has this hormone, but if you’ve been overweight and then lose weight, the hormone level increases,” Martins said. However, the level of ghrelin does not adjust over time, but remains high. This means it’s likely that people who have been overweight will have to deal with increased hunger pangs for the rest of their lives, Martins said.

On the other hand, people who have lost weight need less energy to maintain their new and lighter bodies. Yet they feel hungrier, because the body is trying to get that weight back. The study, published in the American Journal of Physiology, Endocrinology and Metabolism, examined appetite in patients who participated in a comprehensive 2-year weight loss programme. Patients started out weighing 125 kg on average, but lost an average of 11 kg after two years. Two out of ten manage to keep weight down after programme.

The research suggested that it’s important to know which physiological mechanisms resist weight loss. “People can lose motivation and have trouble following the diet and exercise advice. All of this makes it difficult to maintain the new lower weight,” Martins noted.

“Obesity is a daily struggle for the rest of one’s life. We have to stop treating it as a short-term illness by giving patients some support and help, and then just letting them fend for themselves.”

Culled by Ike Onwubuya source: https://m.hindustantimes.com/fitness/hunger-games-why-you-tend-to-overeat-after-weight-loss/story-v3vI3gq8cVlr2dEjUis9yH.html

Dr. Siddharth Kudav and Krissy Bykonen

5:10 p.m. MT Jan. 15, 2018

Dr. Siddharth Kudav is the Medical Director of Benefis Weight Loss Services.

Losing weight, exercising more, and eating better are among the most common New Year’s Resolutions for Americans. All of these things directly relate to improving one’s health. These are wonderful goals for people to work towards; however, it can be difficult to achieve without taking the right steps.

For decades, people have been getting heavier. In 1990, less than 10 percent of most states’ populations were considered obese. By 2008, 68 percent of Americans over 20 years old were considered overweight and 34 percent were considered obese.

Obesity is a growing problem in the United States and is associated with medical problems such as diabetes, high blood pressure, sleep apnea, breathing problems, infertility, joint pain, incontinence, depression, and anxiety. What makes matters worse is that each of these issues can also lead to weight gain.

The good news is that there are many ways to make positive changes to improve your health. It is important to keep in mind that losing weight takes diligence and understanding that being overweight is a disease that can be treated. Here are five actionable tips to help keep your weight loss goals on track:

• Ditch the fad diets: There are many diet plans and meal services out there that promise rapid weight loss. Although you may lose weight initially, your chances of maintaining the loss are minimal once you stop the program. Visit http://www.choosemyplate.gov for healthy eating guidelines that are sustainable long-term.

• Pump up your protein: Protein offers many great benefits. Meals high in protein can help keep you fuller longer and help you avoid grazing between meals. Protein also helps support a healthy immune system and helps maintain muscle mass. Always try to get protein from lean food sources such as fish, chicken, eggs, cottage cheese, or yogurt. Buyer beware – not all protein shakes are created equal! Some protein shakes are high in sugar and others can be hard on your budget.

• Increase your fiber: Fiber is an important component of healthy eating. Fiber helps to keep you full between meals and helps maintain a healthy GI tract. Good sources of fiber include fruits, vegetables, and whole grains.

• Get moving: Physical activity is key to any healthy lifestyle. The benefits of exercise are infinite, but many people fall short. Exercise may be seen as a chore, but the key to a sustained physical activity routine is to find an activity that you truly enjoy. Try several different activities, such as dancing, cycling, or walking, to find your passion. You should aim for 150 minutes of physical activity each week.

• Find a Dietitian: Dietitians have extensive training in healthy eating and weight loss. They can offer a wide range of services including one-on-one counseling, weekly groups, and prevention programs for chronic disease.

Culled by Ike Onwubuya

Source: http://www.greatfallstribune.com/story/life/health-and-fitness/2018/01/16/achieving-your-new-years-weight-loss-goals/998321001/

7 side effects of weight loss pills you didn’t know

Source: http://www.tgdaily.com/health/7-side-effects-of-weight-loss-pills-you-didnt-know

Saibu Baba, 13th November 2017

Diet pills are very commonly used for weight loss. These medicines are also referred to as weight loss pills. Such weight loss pills have been in the market for decades, and many of them are readily available over the counter.
But people hardly know that these weight loss pills, that are hugely advertised, have many side effects, some of them can even cause serious health issues while the overdose of few can be fatal.
Here are some of the more significant side effects, that not everyone is aware of.

◦ Increase in blood pressure is a side effect of the weight loss pills that you might not notice initially, but sustained and prolonged use might increase your blood pressure to dangerous levels. These tablets are not at all recommend, nor safe for the purpose of people with diabetes.

◦ Some of the weight loss pills are introduced to you as dietary supplements. These are not pills but some supplement that is advanced to be substituted for food, to reduce weight. Such supplements do not require FDA approval and might be using unsafe ingredients. Such diet pills or supplements can cause serious health risks.

◦ The weight loss pills have diet stimulants that can increase the chances of cardiac arrest. Diet pills or weight loss pills often tend to use drugs that are dangerous and have side effects of increased blood pressure causing a lot of pressure on your heart, increasing the chances of cardiac arrest.

◦ Most of the times the weight loss pills have certain antidepressants or anti-anxiety drugs which might cause addiction problems. These drugs should not be taken lightly as any over dosage might cause serious health issues apart from creating an addiction to these drugs.

◦ Some of the weight loss pills are based on the formula to block fat by low absorption of food which may cause fall in nutrient absorption in the body as well. While inhibiting general weakness, it can cause many stomach problems like constipation, bloating and acidity.

◦ Dehydration is another side effect of weight loss pills. Many pills are merely a combination of diuretic and caffeine which can cause water loss leading to dehydration.

◦ Nausea and vomiting can be the side effect of your weight loss pill. Yes, the drugs used in such tablets can exhibit the side effect of Nausea and vomiting while prolonged use may cause severe health hazards.

Apart from the above side effects, there are few things that you must know before you start using these pills for weight loss or even recommend one to your friend.
Firstly, take such pills only through a prescription. Although these are available over the counter, yet it saves you consult your physician and choose a safe and recommended dosage.
Secondly, do not trust any TV advert or newspapers reviews on these products they are paid publicity and might not be true.
So, next time you think of an easy way to reduce weight, try not to go very easy on yourself and risk your life with the health issue of pills. Workout, change your diet; improving lifestyle are few things you can start anytime you want to shed some extra kilos.

Culled by Ike Onwubuya

This Is Why Your Personality Type Might Be Sabotaging Your Weight Loss Goals

This Is Why Your Personality Type Might Be Sabotaging Your Weight Loss Goals

If you’re struggling to shed the pounds, your personality might be to blame.

This-Is-Why-Your-Personality-Type-Might-Be-Sabotaging-Your-Weight-Loss-Goals_267552623_mazur-serhiyMAZUR SERHIY/SHUTTERSTOCK

Your personality can make plenty of things in life much easier, from choosing your shoes to decorating your house. But it can also work against you—especially if you’re trying to lose weight. Although the science behind personality types is sometimes ambiguous, recognizing your tendencies (both good and bad!) might be pivotal to finally slimming down.

That particularly goes for Type A personalities. Type A people are known for being punctual, organized, and competitive with themselves and others. That doesn’t sound so bad, right? But in the long run, these traits can prevent them from achieving their weight loss goals.

Why? The “one-size-fits-all” approach of most workout and diet programs may appeal to the masses, but they often sabotage the goals of Type A personalities. For instance, you might insist on following through on a workout schedule, despite feeling sore and strained. That could lead to a bigger injury later on, derailing your progress altogether. Plus, following a specific workout or diet plan and not seeing immediate results might cause you to give up entirely. (By the way, this is what your favorite workout secretly says about you.)

While it’s helpful to feel committed to a fitness and diet routine, holding yourself to a strict standard may slow your momentum in the long run, according to Stephanie Mansour, a Chicago-based certified personal trainer and weight loss coach. “It’s good to have a plan, but it’s also important to connect with how your body is actually feeling,” she told HuffPost.

That doesn’t mean you have to ditch your plan completely, though. In fact, you can easily use those bothersome Type A personality traits to your advantage. (You can also try these 42 fast, easy tips for weight loss.) Mansour recommends building some flexibility into your own rules. In other words, you can eat that bit of cake or taking a day off from the gym every once in awhile; doing so will actually keep you motivated and avoid burnout later on, she says.

“What’s important is you have some flexibility to adjust the workout so it fits best for you,” according to Mansour. “Think of it as a roadmap, but ultimately you’re driving the car.”

Congrats, Type A’s! Follow this advice, and you’re one step closer to dropping the pounds for good. But once you do, beware of the surprising ways weight loss can change your personality.

[Source: CNNHuffPost]

Here’s what losing weight does to your body and brain

Gene Kim and Jessica Orwig Oct. 29, 2017, 8:00 AM 564,628Special thanks to John Gunstad, professor with the Department of Psychological Sciences at Kent State University, for speaking with us about his cutting-edge research on how losing weight affects brain function. Following is a transcript of the video. 
Here’s what losing weight does to your body and brain.
During the first week, you may find it easy to lose weight by simply switching to a healthier diet. But as your metabolism adjusts, you won’t burn as many calories as you used to.
So losing additional weight will become harder.
Making matters worse, as the fat melts away, you’ll start to experience an increase in appetite. After a meal, fat cells release a hormone called leptin into the bloodstream.
This surge in leptin levels signals to your brain you’re full and should stop eating. But with less overall fat, people who lose weight show a measurable dip in leptin.
Brain scans of obese patients who had lost 10% of their body weight revealed that less leptin leads to increased activity in regions of the brain that control our desire to eat.
The result isn’t just an increased appetite but an even stronger urge to eat fatty, high-calorie foods, because your brain is trying to restore the body’s leptin levels to normal. 
However, fighting that early impulse to gorge on pizza and donuts is worth it in the long run.
Besides the decreased risk of heart disease, hypertension, high cholesterol and type 2 diabetes, scientists studying overweight people discovered that losing just one pound of body weight reduces four pounds of pressure on knee joints.
Losing excess weight also reduces strain on the blood vessels, increases blood flow to the brain, and boosts overall brain function.
Several studies have shown that people who underwent weight-loss surgery saw an improvement in memory, concentration, and problem-solving skills in as soon as three months.
Plus, brain scans indicate that people who lost weight and kept it off for nine months reacted differently when shown images of high-calorie foods than before they lost the weight.
The brain regions that process reward, motivation, and taste didn’t react as strongly, whereas the areas that promote overall self-control had a boost in activity.
So fighting those cravings early on might make them easier to control later. Turns out — like anything else — losing weight can get easier with practice.
Source : http://www.businessinsider.com/how-to-lose-weight-brain-body-effects-2017-10?IR=C
Posted by Ike Onwubuya