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The Flaws of Six Popular Diets

Posted: December 19, 2014 at 10:32 am

There are so many diets out there, and all of them claim to be based on good science and nutrition theory. Unfortunately, most of these diets don’t provide everything that a person needs to be healthy, or are too difficult to follow for the benefits that they offer. There are so many people in the United States that are overweight, and looking for a way to enhance and improve their health through the manipulation of their body composition, but many diets end up doing more harm than good in the long run, or are simply too difficult and unfeasible for all but the most tempered dieters.

The majority of the diets that are popular have something on the table that provides them with a sense of legitimacy, but often, they go too far with certain themes, or only follow certain aspects of what we know makes a healthy diet, while ignoring other important parts of good nutrition. On top of that, people tend to selectively follow their chosen diet, curbing or completely negating its effectiveness, or leading to issues related to poor nutrition, because they are missing out on certain important things that the body needs.

Of course, even the most scientifically flawed diet can be effective in many circumstances, because exercise and caloric restriction are two drastically important aspects of good diet, and a big part of most diets is eliminating foods that are proven to be bad for you, even though the recommendations regarding what to eat don’t provide real, scientifically-backed results.

The following are six weight loss philosophies that are based on some scientific ideas while ultimately giving way to weight loss myth.

What’s Wrong with the Low-Fat Diet?

There are three primary categories of energy that we take in through diet: Protein, Carbs, and Fats. We need some of all of these to function at our best. Many diets suggest significantly restricting the consumption of fats, based on science rooted in the Eighties and Nineties. It’s true that too much fat is very bad for you, but making a diet that revolves around not getting enough fat through the diet is a big problem as well.

During this era, margarine and carbohydrates were considered healthier than fats, and it was believed that saturated fat led to heart issues such as atherosclerosis and blocked arteries. In retrospect, the trans-fats that we were eating during this era were far more dangerous than saturated fats that are still recommended to be eaten in moderation.

Perhaps the biggest problem with Low-Fat Diets (aside from the dangerous abuse of trans-fats during the era in which it was most popular) is that the body has to get energy from somewhere, and if you don’t eat enough fat, than its more likely that you will eat more carbs, which our bodies can directly convert into fat. The field of nutrition today has evolved significantly from this era, but many still erringly turn to Low-Fat Dieting in order to lose weight, and end up putting their health in jeopardy as a direct result.

What’s Wrong with the Low-Carb Diet?

As the science evolved and the public learned more about the science of losing weight, carbohydrates entered the spot-light as the new Worst Food. By the turn of the century, the most popular diets were those that recommended severely cutting carbs of all kinds. Carbs were (and still are to a large extent) the keystone of the American diet, and there is no doubt that we consume too many carbohydrates. With these Low-Carb Diets, it was possible to lose weight quickly by limiting the consumption of a variety of carb-loaded foods, including beer, bread, potatoes, and pasta.

Unfortunately, in spite of the Low-Carb diet’s ability to encourage weight loss, and even rapid weight loss, it is not the body’s natural, preferred state, and cutting carbs too strictly often leads successful dieters to gain weight again quickly, sometimes weighing more than before! Carbohydrates are the body’s go-to source for quick energy, and forgoing carbs altogether leads to fatigue and slows metabolism, because the body is converting proteins and fats into energy.

The big issue with Carbohydrates is Simple Carbs, like refined sugar, white bread, and white rice. Complex carbohydrates take work to be digested and provide nutrients and a feeling of fullness, whereas simple carbohydrates encourage overeating and spiked blood-sugar levels. With regard to a healthy diet, it is important to split calories equally from carbohydrates, proteins, and fats, while being smart and sourcing carbohydrates from healthy sources such as vegetables, fruits, yoghurt, beans, and whole grains.

What’s Wrong with the Paleo Diet?

In recent years, the Paleo, or Paleolithic Diet has become incredibly popular across the United States. The theory behind this sort of diet is simple—by eating what our ancestors ate and had access to, it’s possible to lose weight and maintain a healthier body. Most people that are on the Paleo Diet eat a lot of fish, chicken, and meat, along with veggies, fruits, and nuts. On the other hand, they forgo processed foods, milk products, beans, and grains. After reading about the last couple of diets, you can obviously see that there are some things that this diet gets right, especially regarding getting rid of processed foods in one’s diet.

On the other hand, there are certain aspects of this diet that aren’t grounded in medical science. Most people that aren’t lactose intolerant can drink milk without issue, and beans are a perfectly healthy source of nutrient-dense, carbohydrates. Also, with the way that products like grains and dairy are fortified, there are few effective sources left to get Vitamin D, and calcium can be a struggle as well.

In the end, the big issue with the Paleo Diet isn’t that it’s an ineffective diet—for the most part, it shares a lot in common with the “ideal diet.” The problem with it is that it is overly strict and leaves out some perfectly useful and healthy staple foods such as whole grains, beans, and dairy.

What is Wrong with the Gluten-Free Diet?

Another diet that is growing in popularity today is the Gluten-Free Diet. There is a particular form of protein, known as Gluten, which is highly prevalent in grains such as rye, barley, and wheat. There are a small minority of people that can legitimately benefit from the Gluten-Free Diet—People with Celiac Disease—A condition in which the presence of Gluten in the diet leads to immune system malfunction and major symptoms which impede health and wellness.

For all other people, there isn’t a clinical reason to stop eating foods with gluten in them. Many magazines and websites purport that going Gluten-Free can help people lose weight fast, but there is no reason for this to be so, aside for the fact that it makes people more conscientious about carbohydrates in general, but that has nothing to do with the philosophy behind the diet. Foods that are advertised as Gluten-Free are actually usually worse for the dieter than if they had gotten the real things, this is because they often have both more calories and more sugar.

People often also go Gluten-Free without doing the proper research, and end up missing out on minerals, vitamins, protein, and fiber that they would normally get from the foods they are cutting from their diet, because they don’t eat more meat, vegetables, and fruit to compensate.

Many people claim that they go Gluten-Free as a result of “Gluten Sensitivity,” which causes issues such as fatigue, headaches, diarrhea, cramps, and gas, but research shows that this isn’t true, and the majority of people that have this issue that they believe is related to gluten are mistaken, and they a sensitivity to a carb group known as FODMAPs, which is present in wheat, but also in a wide variety of foods that they are still eating including many vegetables, fruits, artificial sweeteners, and dairy products.

If you feel that you have issues with Gluten, don’t simply turn to a Gluten-Free diet. There are tests that you can take that can reveal your underlying food sensitivities and help you discover what you actually should be avoiding, and they can only be performed through a licensed medical professional or dietician.

What is Wrong with the Raw Food Diet?

Another recent diet that has become more prevalent, somewhat related to the Paleo Diet in its theoretical principle, is the Raw Food Diet. In this diet, one completely eschews any food that must be cooked, and only eats foods that can be eaten raw. Sometimes, the diet is less strict, allowing 1/4th of food eaten to be cooked. The idea with this diet is that the cooking process reduces the caloric benefits of the foods that we eat, and by eating raw foods, we receive an improved nutritional balance from the foods that we eat.

Many people use the Raw-Food Diet as a vegetarian diet, while others will cook meats and eat other foods raw. There are some that will even eat a varity of raw meats and other animal products, though this obviously leaves a person wide-open for food poisoning and animal-borne illness. With regard to the rest of the diet, there is some science behind it—For example, boiling or overcooking foods does degrade the nutritional content in many foods—But it assumes too much in many cases. For example, tomatoes provide improved nutritional content when cooked. For that reason, the ideal diet would likely include significant amounts of both cooked and raw foods.

This diet provides all of the nutrients that a person needs, but is very difficult to follow. It involves preparing meals at home and escewing dining out almost completely. In the end, the benefits of raw vs. cooked isn’t really worth the time, but it can help people lose weight by being more conscientious and avoiding processed foods.

What is Wrong with the High Fat Diet?

There is a new fad diet on the horizon, based off of the good data that we have that Fats aren’t as bad for you as once believed and Carbohydrates are consumed at unhealthy rates nationwide—The High Fat Diet. Many dieters are beginning to hear advice that by making fat the staple part of one’s diet, it is possible to improve health and lose weight.

Often, these diets claim that you can eat whatever you want, as long as you limit carbs, but this is simply not true. People load up on fat and start packing on pounds, even though they have restricted their carbs. Again, it’s important to focus on caloric balance among food-classes, while limiting total calories. Overemphasizing one branch is one of the best ways to introduce nutritional deficiencies or overeating into your diet!

People on High Fat diets are also more likely to have issues with elevated Triglyceride Levels. It is true that combining reduced carbs with increased fat consumption can increase HDL (healthy) cholesterol and reduce LDL (bad) cholesterol, but eating too much fat leads to a surplus of triglycerides, which are even more dangerous than high LDL Levels. High fat consumption can also lead to unhealthy levels of inflammation that inhibit the health of the body. Finally, if your high-fat diet is combined with elevated glucose levels, this significantly increases the risk associated with atherosclerosis and plaque formation.

Could a Revolutionary Weight Loss Strategy Be on the Horizon?

Posted: October 30, 2014 at 8:55 pm

Brown Fat Metabolism-Boosting Method Discovered


Obesity is a national epidemic in the United States, and a growing problem across the world. As more and more countries are stabilizing their food supplies, they begin to have to deal with issues like overeating and obesity more often. According to the WHO, there are almost 1.5 billion men and women across the world that are clinically obese or overweight. On top of that, there are more than forty million boys and girls under five years old that are at least overweight.

Weight LossOur bodies simplyaren’t designed to withstand obesity, and it it incredibly detrimental to our long term health. For example, the eating habits associated with obesity significantly increase the risk of Adult-Onset Diabetes. Type-2 Diabetes is a form of Insulin Resistance, which reduces the ability of the body to transport energy, in the form of glucose, to target cells throughout the body.

Obesity can even lead to infertility or suppressed fertility. Adipose fat encourages the conversion of Testosterone into Estrogen, which can lead to low sperm counts and erectile dysfunction in men. Obesity also increases the risk of heart disease, because poor diet leads to elevated cholesterol levels which increase the incidence of dangerous plaques, and high blood pressure which increases the risk of conditions such as heart attack or stroke.

There is even growing evidence that the hormone inbalance associated with Obesity increases the risk of neurodegenerative conditions such as Alzheimer’s and Dementia, as well as reducing overall cognitive health and function via fatigue and reduced blood supply. Obviously, obesity is a dangerous epidemic, which has led governments, pharmaceutical companies, and other organizations to invest billions and billions of dollars into finding ways to help get this epidemic under control.

New research released in the academic journal, Nature, suggests that there may be a way to increase the rate at which a particular kind of fat metabolizes—known as brown fat—allowing it to be burned more quickly, leading to increased weight loss. Also, this research hypothesizes that it may be possible to even turn stored fat energy into brown fat, which can improve body composition and lead to a lower body weight. The lead investigator in this study was Thorsten Gnad, a German Researcher from the University of Bonn.

What Is the Difference Between White and Brown Fat?

There are two kinds of fat that are present in human beings and all mammals—white and brown fat, and both forms of fat perform significantly different functions and have very different metabolic profiles. White fat is the kind of fat that most people think of when they think about “fat.” White fat is distributed around the midsection and core of the body, and the body keeps this fat in case it needs an emergency source of energy. It’s also very difficult to burn this form of fat, because our bodies are designed to maintain it as a last resort.

Our bodies also have a second form of fat, however, known as brown fat. Brown fat is not stored for emergencies like white fat, but is burned constantly in order to keep body temperature stabilized and to keep us warm. In fact, the two categories of animals that have the most brown fat are babies which have just been born (including in humans) and mammals that go into hibernation.

Although human adults don’t carry as much brown fat around with them, they do still need and have some brown fat. Although human beings do carry around a lot of fat, the majority of this fat, by volume, is white fat. Women average around 25% bodyfat, whereas men average around 20%. Dependent upon the bodyfat composition of the individual, only between 3-7.5% of body weight is represented by brown fat.

The amount of brown fat that a person has is largely dependent upon their level of physical activity. People that exercise less don’t have as much brown fat as those that exercise regularly. This is because people that exercise regularly need more energy available to meet the needs of their activity level.

This is why it’s incredibly important to exercise in combination with a conscientious diet in order to both maximize weight loss and keep the weight off after you have reached your goal weight. It takes effort and exercise to convert white fat into brown fat, and dieting alone won’t accomplish that.

Is It Possible to Genetically Alter the Way That We Burn Fat?

Losing Weight and Keeping it Off

One of the authors of this study, Dr. Alexander Pfeifer, explains that there may be other mechanisms by which we can facilitate weight loss, using this knowledge of how brown and white fat work. He hypothesizes that if it were possible to “turn on” brown fat and increase its metabolism, or therapeutically convert white fat into brown fat, it would be possible to medically induce weight loss by inducing an “athletic” body fat state, even without exercise.

Of course, exercise would be an important part of any normal weight loss regimen, but by speeding up the body composition changes associated with exercise, or allowing those with limited mobility to benefit from increased brown fat, it would be possible to treat weight problems more quickly.

Some people, especially older people and people that are significantly overweight, could really benefit from this area of research because, they are the ones with the most issues engaging in healthy exercise. Dependent upon the safety of any medical treatment that facilitates these changes, they could become widely available to anyone in need of weight loss.

This is a relatively new field of research. Although scientists and health experts have long recognized that the human body houses both brown fat and white fat, it is only in recent years that they have recognized that the body has the ability to naturally convert stored white fat into active brown fat. It’s still years in the future, but current evidence suggests that we will one day have the capability to key into the body’s own conversion process and facilitate that change.

Adenosine and Caffeine Stimulate Metabolism in Brown Fat, but Not White Fat

Now, to the research at hand—Dr. Gnad and his associates have focused their efforts upon one particular receptor site in brown fat cells. This receptor is activated by Adenosine, and is referred to as A2A. Adenosine is a hormone that the body produces when it is under stress, to increase metabolism and and alertness. Most people are aware of an herbally derived analogue of Adenosine—Caffeine.

Many people use caffeine not only to increase alertness and ward off mental fogginess, but many people also use caffeine as a performance supplement. Caffeine increases metabolism and energy levels during exercise, and athletes, body builders, and fitness buffs often use caffeine before workouts to increase exercise capacity.

Even though bodybuilders have long used caffeine in their pre-exercise routines, we are still learning a lot of the mechanisms by which Adenosine and its analogues interact with the body. With regard to the A2A receptor, Adenosine facilitates increased fat-burning power.

Interestingly enough, white body fat does not have A2A Receptors, and this appears to be the primary reason why White Fat cells don’t burn energy nearly as fast as their brown counterparts. Dr. Gnad and his research associates performed animal research in which they introduced the A2A gene to White Body Fat Cells, and this led directly to increased metabolic activity in the White Fat. Essentially, the researchers proved that it is possible to directly convert white fat into brown fat simply by introducing these A2A Receptors to the cells.

There have been other studies which attempted similar results without success. Earlier studies monitored the impact of Adenosine upon hamsters and rats. In these mammals, Adenosine suppressed Brown Fat metabolism. Because of this, researchers hypothesized that the result would be the same in humans. Upon further study, however, it appears that rats and hamsters are designed differently, and that humans and mice respond in the opposite fashion to Adenosine, by stimulating metabolism.

This research is fascinating, and perhaps five or ten years down the road, this research will lead to real and amazing changes in our battle against weight loss. Of course, there are also other mechanisms by which this process can be stimulated. A2A is not the only means to stimulate brown fat metabolism that has been discovered.

Why Do Our Bodies Store White Fat So Readily?

Another study was released earlier this month in the academic journal, Cell, in which researchers discovered how to convince brains in mice to produce more brown fat and thereby increase metabolism. In this study, designed by representatives from Yale Medical School, researchers discovered that there is a hierarchy of “fears” which control how the brain optimizes metabolism. Two of the primary motivations which stimulate or suppress metabolism are the fear of freezing and the fear of starving. One reason why the body is so slow to convert white fat into brown fat is because the evolutionary mechanisms to prevent starvation are stronger than those to prevent freezing.

Of course, now that modern first world societies have effectively eradicated starvation for the vast majority of their populations, now it’s more important, at least in a first world context, to figure out ways to facilitate weight loss and increase brown fat in relationship to white fat.

Perhaps advances in stem cell research and hormone therapy will play a roll in this mechanism for weight loss. For now, there are steps you can take, like exercising regularly, which can increase the volume of brown fat, thereby increasing metabolism and improving weight loss gains. Perhaps in the near future, it will be possible to treat obesity as a disease, rather than as a lifestyle condition.

Doctor Mediated Weight Loss

The more that we learn about obesity, the more that it becomes clear that obesity is both a lifestyle issue and a disease, like many other conditions such as heart disease. By discovering new mechanisms to stimulate a healthier body composition while also encouraging individuals to make smarter lifestyle decisions, one day, Obesity may be a thing of the past.

DASH Diet Overview and Review

Posted: October 8, 2014 at 10:56 pm

The Dash Diet is a balanced diet, designed to get an individual all of the nutrients that they need in a conscientious diet, with an emphasis on maintaining a reasonable and responsible salt intake. The Dash Diet is similar to a number of other diets including the Mayo Clinic Diet, the Mediterranean Diet, the TLC Diet, and the Vegetarian Diet. Specifically, DASH stands for Dietary Approaches to Stop Hypertension.

The ultimate goal of the DASH diet is to alleviate or prevent hypertension, also known as high blood pressure. Hypertension is a dangerous circulatory state which significantly increases risks associated with heart and cardiovascular health.

The DASH Diet was developed in cooperation with the National Heart, Lung, and Blood Institute, and its authors simultaneously claim that the diet can improve blood pressure while also making it easier to lose weight.

What is the Theory behind the DASH Diet?

The DASH Diet recognizes that there are certain nutrients that are vital to preserve healthy blood pressure, and builds a diet around responsibly providing the dieter with these nutrients. The four nutrients that are considered most important in promoting heart health are considered fiber, protein, calcium, and potassium.

Unlike many diets which encourage the dieter to keep track of nutrition and calorie counts regimen, this diet focuses primarily on moderation without excessive deliberation or calorie counting. These are the three aspects of the DASH Diet

Eat Foods That Encourage Hypertension Sparingly – The DASH Diet Recommends limiting the intake of Red Meat, Sweets, Processed Foods, and Calorie-Dense foods which provide little nutrition.

Eat Foods That Are Good For You and Your Heart – Foods such as lean meat, whole grains, vegetables, fruits, and low-fat dairy are encouraged. It’s important to note here that this is not a vegetarian diet.

Limit Salt Intake – Salt intake is strongly correlated with hypertension. Salt exacerbates existing high blood pressure, and may also contribute to the formation of such issues when used in excess.

You don’t have to track each one, though. Just emphasize the foods you’ve always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while shunning those we’ve grown to love (calorie- and fat-laden sweets and red meat). Top it all off by cutting back on salt, and voilà!

The DASH Diet is an extensively researched diet plan, and there are two primary guides designed to show you how its done. Both are produced by the National Heart, Lung, and Blood Institute, one is short and to the point, and the other is more elaborate and gets into the science and specifics of the diet.

First, the DASH Diet takes into account your activity level as well as your age in order to provide you with a rough gauge of how many calories that you need to consume daily. Second, the guide for the diet provides an extensive list of foods, and which meet your nutritional needs most effectively. Third, the diet simply encourages you to limit sodium consumption.

The DASH Diet is not a complicated diet, which likely will attract many dieters looking for a no-nonsense diet plan. On the other hand, other dieters that are looking for more direct meal-to-meal guidance may prefer a different diet plan, even if it is close to the current diet.

How Can I Lose Weight with the DASH Diet?

In order to lose weight with the DASH Diet, simply take the caloric recommendations for your age and drop them down by 300-500 calories per day. This builds a caloric deficit into your nutritional recommendations, which will help you lose weight while simultaneously meeting your body’s nutritional needs.

Of course, in order to maximize the weight-loss benefits of this diet, you’ll benefit greatly from increasing your activity level with a combination of Anaerobic and Aerobic activity.

Does the DASH Diet Improve Cardiovascular Health?

There is powerful evidence that the DASH Diet succeeds greatly in reducing the severity of hypertension, and that it can also prevent high blood pressure in at-risk patients. Hypertension is associated with a wide variety of dangerous cardiovascular conditions, including stroke, heart failure, and heart disease.

By following this diet protocol, you can expect to improve your blood pressure while also promoting healthier cholesterol balance, with a reduction in LDL Cholesterol associated with poor health outcomes and an increase in HDL Cholesterol, which is associated with improved heart health. Also, the DASH Diet reduces triglycerides in the blood stream, which are strongly associated with heart disease.

The ultimate goal of the creators of the DASH Diet was to quantify what is generally accepted in the medical community to be a diet healthy for the heart, which is a diet low in salt, sugar, and saturated fat which is high in vegetables and nutrient-dense fruits.

Can the DASH Diet reduce the risk of Diabetes

There is resounding evidence that the DASH Diet is fantastic for patients that are at risk for diabetes. The specifics of the DASH Diet share a lot in common with recommendations offered by the American Diabetes Association. That means that this diet is simultaneously good for patients that want to avoid hypertension as well as diabetes, and when pursued in combination with dietary restriction and increased activity level, the diet can also produce significant weight loss benefits.

Are There Any Risks Associated with the DASH Diet?

There are no health issues associated with following this diet, although there is a chance that patients that suffer specific health conditions may need to alter the diet to meet their needs or protect their health. Before starting even the safest diet, discuss it with your doctor if you have any health issues which have any potential to conflict with your regimen.

How Does the DASH Diet Relate to Currently Agreed Upon Dietary Recommendations?

Salt – The DASH Diet recommends salt consumption less then 2,300 milligrams per day, although patients that have kidney disease, diabetes, or hypertension are recommended to intake no more than 1,500 milligrams per day, as well as all African Americans and men and women over the age of 50.

Fat – The DASH Diet is designed to reduce the amount of saturated fat you eat significantly, while keeping you in the 20-35% fat intake range that is ideal.

Protein – This diet focuses on lean meat, and provides plenty of protein to meet your daily needs.

Carbohydrates – It’s important to control both the amount of carbohydrates that you eat daily as well as their source. The DASH Diet strictly limits sweets and simple carbs, encouraging dieters to get their carbohydrates from more complex sources.

Vitamin B12 – The DASH Diet more than meets the minimum standards for this nutrient.

Calcium – As the DASH Diet places a premium upon cardiovascular health, it makes sense that the diet provides more than enough calcium to meet your daily needs.

Potassium – The DASH Diet is one of the only diets which successfully meet nutrition recommendations with regard to potassium. Ideally, you should be getting 4900 milligrams of potassium per day.

Fiber – Fiber is central to the success of the DASH diet, because the diet places a premium on satiety, and fiber is one of the best things that you can eat to feel full. Fiber also encourages healthy digestion.

Vitamin D – The DASH Diet includes no recommendations for Vitamin D, but it’s important to get at least 15 micrograms daily, whether through diet, sunlight, supplementation, or a combination of the three.

The Cookout

Posted: November 5, 2015 at 12:42 am

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The Cookout

Los Angeles, California


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The Cookout

EveryDiet – Diet Encyclopedia

Posted: November 3, 2015 at 3:40 pm

New Diets

Bistro M.D. is a diet food delivery company which delivers portion controlled meals throughout the USA. We ordered the food and put them to the test.

The 3 Day Diet is a very low calorie diet used for rapid, short-term weight loss. Complete meal plans and substitutions provided. Is it effective?

Flexible dieting or IIFYM is a diet that eliminates no particular food. Dieters can lose weight while eating anything as long as it fits their macro goals.

The Zero Belly Diet seeks to remove abdominal fat and drop up to 16 lbs from dieters in 14 days. Here are the basics and the likelihood that it will work.

Dr Phil’s 20/20 Diet teaches dieters to deal with their weight loss roadblocks as well as to clean up their diets using 20 foods that promote thermogenesis.

The Adrenal Reset Diet was designed to support optimal adrenal gland function, which leads to natural weight loss by regulating the amount of cortisol.

The Sugar Impact Diet helps identify hidden sources of sugar that may be sabotaging your weight. Lose 10 pounds in 2 weeks with this method.

The Burn Diet is a weight loss plan for dieters who have reached a plateau. This program restores optimal metabolic function by addressing its root cause.

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EveryDiet – Diet Encyclopedia

Central Ohio Nutrition Center l Medical Weight Loss l …

Posted: November 2, 2015 at 9:41 am

At the Central Ohio Nutrition Center, we understand that overweight individuals are exactly that individuals. Since 1979, our team of medical weight loss doctors and dietitians have helped thousands of individuals lose weight and keep it off long term. We are dedicated to helping people improve their health and overcome the obstacles that obesity and overweight people face in their lives

Because medical weight loss is provided by doctors with advanced training in treating obesity and overweight individuals, we are able to offer programs and treatment options that are not available through non-medical programs.

These programs not only help you lose weight safely and quickly, they also treat the other medical problems you may be experiencing because of your weight.

When you join a medical weight loss program at Central Ohio Nutrition Center, you get more than just weight loss. You receive skills and strategies to ensure you dont regain the weight you lose in the program. At Central Ohio Nutrition Center your journey to a healthier body and lifestyle begins the moment you contact us. If you are ready to lose weight, we are ready to show you how.

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Central Ohio Nutrition Center l Medical Weight Loss l …

5 Simple Tips How To Lose Weight At Home Quickly and Safely

Posted: November 2, 2015 at 9:41 am

5 Simple Tips How To Lose Weight At Home Quickly and Safely.Let’s face it. The obesity epidemic and overweight issues are skyrocketing in the world at an alarming rate. According to the World Health Organization, for every four adults in the world that are starving and malnourished, five more are overweight. In our modern society, many people are leading a sedentary lifestyle with no physical activity and poor nutrition. Consequently, health issues are on the rise raising growing concerns such that staying fit and trim seems to be a challenge for most people nowadays. Every year in January most people have a resolution to lose weight, and they always ask the same question, “How can I lose weight?” Not only how to lose weight but how to lose weight quickly and safely at the comfort of their home. Here are 5 simple tips: Burn more calories than you consume

First and foremost, when it comes to losing weight, you need to burn more calories than you consume. For example if your daily calorie intake is 3000, you need to burn more than 3000 calories to start losing weight. This is called a calorie deficit. Of course what you eat will be used up as energy gradually because our bodies naturally burn calories when we are active not only when we are exercising. But you’ll need that extra effort via exercise to start using these excess calories in the form of body fat as fuel in order to lose weight. Say you’re burning 3500 calories, these extra 500 calories spent will make use of your fat stores for energy and this is what you want.

Start with some bodyweight exercises

Getting exercise everyday can be a challenge but you don’t necessarily need to hit the gym or go in the park to lose some weight. You can do so at home by building muscle without weights. The challenge is to perform some bodyweight exercises which will definitely help you get started and can be performed freely without any equipment. Try doing several sets of squats(4 sets of 25), lunges(2 sets of 25 for each leg), push-ups(5-8 sets of 10), leg raises(2 sets of 25), sit-ups(2 sets of 25), crunches(2 sets of 25), skipping rope(as much as you can). Get minimum rest in between like 1-2 minutes between each exercise and 30 seconds between sets. If you can’t perform the number of sets and repeats, simply do as much as you can or gradually increase them to build up your progress.

Using bodyweight exercises is all you need to start raising your metabolic activity and shedding unwanted body fat. To accelerate this process, you can perform them using the high intensity training strategy. For example when you’re doing push-ups, do so at an accelerated pace or more vigorously meaning your heart will beat faster and you will burn more calories. It’s a proven fact that the faster your heart beats, the more calories you will burn but be careful because if you’re not fit, raising your heart rate too much can be counterproductive and potentially hazardous. You’d better start slow and once you’re fitter, you can increase the intensity of the exercises.

Getting at least 30 minutes of daily physical activity will be enough to change your body fat levels. It is said between 30 minutes to 1 hour is enough to arrive at great weight loss results you can be proud of.

Plan your meals

If you’re on the go, then making your meals ahead of time will also help you cut extra calories. Spend more time in your kitchen preparing healthy meals as this will pay off in the long run. Tupperware will be your best friend. How many times have you been in a hurry and forgotten to eat and instead went to the drive-through? Having a plan in place for quick grab and go meals will help guard against calorie laden meals.

When cooking your food, opt for baking, steaming, boiling and stir frying instead of deep frying. You don’t need the unnecessary calories from the unhealthy oils but privileging a drizzle of olive oil or flaxseed oil in your salad dressing is recommended as these type of oils are packed with omega-3 monounsaturated fats, the healthy kind. The great thing about omega-3 fats is they can actually promote fat loss due to their essential fatty acids(EFAs) content. Of course, don’t go overboard with them as they also have calories. Anything in excess is never good.

Take an active role in your grocery shopping

It is up to you to be involved in your personal weight loss efforts. You must take an active role in your own grocery shopping. Most junk foods are contained on the inner sections of the grocery store. It is essential that you avoid temptation so that you can stay on task with your weight loss efforts. Focus more on fat-burning and nutrient-dense foods like wholegrain oats, eggs, fish, chicken breast, lean beef, beans, lentils, nuts, brown rice, sweet potatoes, yams, greek yogurt, skim/nonfat milk, cottage cheese, olive oil, vegetables and fruits instead of empty calorie foods which are mostly processed foods like white bread, cakes, biscuits, jam, donuts, pastries, ice cream, potato chips, cookies, soda pop, beer and so on. Have water as your beverage of choice. If you want to have recourse to protein supplements which are really ideal post-workout or used as meal replacement at times, opt for natural protein supplements as these are healthier.

By adhering to these simple tips, you can get started right away in your weight loss journey. The battle starts at home itself and you need to pay special attention to your lifestyle and eating habits, this is where the problem lies most of the time.

All the best, Jean Lam

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5 Simple Tips How To Lose Weight At Home Quickly and Safely

Money Never Sleeps

Posted: November 1, 2015 at 1:48 am

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Money Never Sleeps

Harold Bishop and his mate on the Paisley to Glasgow train – ready to hit the ground running when they get to work.

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Money Never Sleeps

Weight Loss Programs OKC | Steelman Clinic

Posted: October 30, 2015 at 9:43 pm

We lead you through every step of your weight loss journey to help you achieve your weight loss goals.

We are the pre-eminent weight-loss physician in Oklahoma City with national recognition in the weight loss field. As a pioneer trained in bariatric medicine and on the forefront of newly evolved research and methods, he and his dedicated staff of professionals at The Steelman Clinic Weight and Wellness gives you great support while on your way to a healthier lifestyle – even after you have achieved your weight loss goals.

The key to success is changing lifelong behaviors. This is difficult. You wont be handed a standard 1,000-calorie eating plan you have likely tried before, told to stick with it and youll be fine. We all know this doesnt work. Our weight loss clinic professionals work with you to help you make life-long changes by individualizing your treatment plan that best fits you. Take that step towards your success and make an appointment today.

Schedule now.

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Weight Loss Programs OKC | Steelman Clinic

Clinic Oklahoma City – Weight Loss Center – INTEGRIS OK

Posted: October 30, 2015 at 9:43 pm

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Specialty Any Adult Medicine Adult Nurse Practitioner Adult Strabismus Advanced Heart Failure Allergy Anatomic Pathology Anesthesiology Antiaging Medicine Bariatric Surgery Breast Imaging Breast Surgery Burn Surgery Cardiology/Cardiovascular Disease Cardiovascular Surgery Cardiovascular/Thoracic Surgery Cataract and Lasik Surgery Child & Adolescent Psychiatry Clinical Pathology Colon & Rectal Surgery Cosmetic Surgery Craniofacial Surgery Critical Care Cytopathology Dentist Dentistry and Oral Surgery Dermatology Dermatopathology Developmental-Behavioral Pediatrics Diagnostic Radiology Electrophysiology Emergency Medicine Endocrinology Endovascular Surgery Environmental Medicine Family Medicine Family Nurse Practitioner Foot & Ankle Surgery Gastroenterology General Dentistry General Practice General Surgery Geriatric Psychiatry Geriatrics Gynecology only (no OB) Hand Surgery Head and Neck Surgery Hematology Hematology/Oncology Hepatology Immunology Infectious Disease Infertility Internal Medicine Internal Medicine/Pediatrics Interventional Cardiology Interventional Neuroradiology Interventional Radiology Invasive Cardiology Joint Replacement Maternal-Fetal Medicine Medical Management Medical Oncology Medical Toxicology (Pediatrics) Neonatal-Perinatal Medicine Nephrology Neurology Neuromuscular Medicine Neuroradiology Neurosurgery Neurotology Nuclear Cardiology Nuclear Medicine Obstetrics Obstetrics and Gynecology Occupational Medicine Oncology Oncology-Gynecological Oncology-Radiation Ophthalmology Oral & Maxillofacial Surgery Orthopedic Surgery Orthopedic Surgery (Spine) Orthopedic Surgery of the Spine Orthopedic Trauma Orthopedics Otolaryngology Otologist Otorhinolaryngology (ENT) Pain Management Pain Medicine Palliative Medicine Pancreatic-Hepatobiliary Surgery Pathology Pediatric Cardiology Pediatric Critical Care Pediatric Dentistry Pediatric Endocrinology Pediatric Gastroenterology Pediatric Hepatology Pediatric Hospitalist Pediatric Neurology Pediatric Nutrition Pediatric Ophthalmology Pediatric Orthopedic Surgery Pediatric Otolaryngology Pediatric Pulmonology Pediatric Surgery Pediatric Urology Pediatrics Perinatology Phlebology Physical Medicine Physical Medicine and Rehabilitation Physician Assistant Plastic & Cosmetic Surgery Plastic Surgery Podiatrist Psychiatry Psychoanalysis Psychology Pulmonary Medicine Pulmonology Radiation Oncology Radiology Reconstructive Surgery Rehabilitation Rehabilitation Physiatrist Reproductive Endocrinology Reproductive Endocrinology / Infertility Rheumatology Rhinology Sleep Disorders Medicine Sports Medicine Surgery Surgical Critical Care Teleradiology Thoracic Surgery Transplant Hepatology Transplant Medicine Transplant Surgery Urgent Care Urogynecology Urology Vascular Medicine Vascular Radiology Vascular Surgery Venous Disease Weight Loss Surgery Women’s Health Wound Care


Hospital or Location Any Advanced Cardiac Care Cardiovascular Clinic Great Plains Family Medicine Hand and Microsurgery INTEGRIS Baptist Medical Center INTEGRIS Baptist Regional Health Center INTEGRIS Bass Baptist Health Center INTEGRIS Canadian Valley Hospital INTEGRIS Canadian Valley OB/GYN Clinic INTEGRIS Canadian Valley Orthopedics INTEGRIS Cancer Institute INTEGRIS Cardiology Southwest INTEGRIS Digestive Health Center INTEGRIS Endocrinology North INTEGRIS Endocrinology South INTEGRIS Family Care Altus INTEGRIS Family Care Baptist INTEGRIS Family Care Central INTEGRIS Family Care Coffee Creek INTEGRIS Family Care Edmond East INTEGRIS Family Care Edmond Renaissance INTEGRIS Family Care Lake Pointe INTEGRIS Family Care Memorial West INTEGRIS Family Care Moore INTEGRIS Family Care Mustang INTEGRIS Family Care Norman INTEGRIS Family Care Northwest INTEGRIS Family Care Plaza Mayor INTEGRIS Family Care South INTEGRIS Family Care South Penn INTEGRIS Family Care Southwest INTEGRIS Family Care Spanish Cove INTEGRIS Family Care Yukon INTEGRIS Grove Hospital INTEGRIS Health Edmond INTEGRIS Health Partners INTEGRIS Health Partners Enid INTEGRIS Heart Hospital INTEGRIS Internal Medicine Southwest INTEGRIS Jim Thorpe Rehabilitation INTEGRIS Medical Group INTEGRIS Men’s Health Clinic INTEGRIS Nephrology INTEGRIS Neurology Clinic INTEGRIS Neurology South INTEGRIS Orthopedic Edmond INTEGRIS Orthopedics Central INTEGRIS Pain Management INTEGRIS Pediatric Associates of Yukon INTEGRIS Pediatric Neurology INTEGRIS Sleep Disorder Centers of Oklahoma INTEGRIS Southwest Medical Center INTEGRIS Southwest Neuroscience Institute INTEGRIS Spine and Neurological Surgery INTEGRIS Urgent Care Mustang INTEGRIS Urgent Care Norman INTEGRIS Westview Health Clinic INTEGRIS Women’s Care Lakeside Women’s Hospital Nazih Zuhdi Transplant Institute

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Clinic Oklahoma City – Weight Loss Center – INTEGRIS OK

Lopro Nezo Obese

Posted: October 30, 2015 at 8:44 am

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Lopro Nezo Obese

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Lopro Nezo Obese

Healthy Eating: Easy Tips for Planning a Healthy Diet and …

Posted: October 30, 2015 at 8:44 am

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Healthy Eating: Easy Tips for Planning a Healthy Diet and …

Diet and Nutrition | LIVESTRONG.COM

Posted: October 30, 2015 at 8:44 am

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