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Nanticoke Weight Loss & General Surgery will host weight loss seminars at 5:30 p.m. July 5 and 10:30 a.m. July 15 at the Nanticoke Training Center, 121 S. Front St., Seaford.

The free seminars are designed to provide education to individuals considering weight loss surgery to help them make informed decisions on whether surgery is an appropriate option.

Obesity can lead to health problems, including diabetes, high blood pressure and sleep apnea. For those with morbid obesity, having a body mass index of 30 or above, it can also affect organs within the body. Patients are able to bring their BMI down through lifestyles changes under the care of their physician. For others who have not been able to achieve weight loss through these methods, bariatric surgery can be a method to lose weight and live a healthier lifestyle.

The weight loss seminars will include educational presentations by Tarek Waked to inform individuals about the benefits of weight loss surgery. Patients and their spouses, family members or friends are welcome to attend. Registration is not required.

For information, visit nanticokeweightloss.org or call 536-5395.

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Nanticoke to host weight-loss seminars - Milford Beacon

Mon., June 26, 2017, 5:06 p.m.

I joined in a wave of the intermittent fasting trend about 10 years ago before I was a dietitian. Thats when most of the writings on the topic were in the form of blog posts and self-published PDF e-books. Today, a perusal of the Internet turns up several best-selling books extolling the benefits of intermittent fasting for weight loss and improvements in the metabolic risk factors that contribute to Type 2 diabetes and heart disease.

Then, and even now, the intermittent fasting hype was way ahead of the science. Most early research data came from animal studies, with human data coming from observations of participants of religious-based fasts or from small, short clinical studies. A systematic review published last year in the journal Nutrients looked at studies of at least six months that assigned adults with overweight or obese BMIs to either intermittent fasting or daily calorie restriction, and found no evidence that intermittent fasting was superior. The authors cited the need for longer, larger studies to assess sustainability and effects on weight maintenance.

So I was eager to read the results of a study published in the May issue of JAMA Internal Medicine that was longer and larger, enrolling 100 participants for a year six months of weight loss and six of weight maintenance. Researchers randomly assigned metabolically healthy adults ages 18 to 64 who had BMIs in the obese category to an alternate-day energy restriction group, a daily-calorie-restriction group or a control group whose members ate their usual diet.

Researchers found that the intermittent fasters had a harder time following their diets and were more likely to drop out than daily calorie restrictors. Weight loss and weight regain were similar between the dieting groups, as were changes to fat and lean tissue which is significant, because one intermittent fasting claim is that it leads to less muscle loss than traditional calorie-restrictive diets. Reduction of cardiovascular risk factors, including blood pressure, cholesterol and triglycerides, were also similar between the two dieting groups. The conclusion? Intermittent fasting was no better, and no worse, than a standard, calorie-restrictive diet.

Although no one study should be taken as a be-all, end-all answer, the results add substance to what previous research studies have overwhelmingly found.

The JAMA study used alternate-day energy restriction for the fasting group, whose members ate one meal containing 25 percent of their usual daily intake on fasting days and feasted on 125 percent of their usual daily intake on the other days, for an average 25 percent calorie reduction. The calorie-restriction group reduced calories by 25 percent each day, spread over three meals. Participants started out sedentary, and researchers asked them not to increase activity.

The takeaway? Intermittent fasting may actually be less sustainable in the long term for most people than daily caloric restriction, which itself is not sustainable, as the majority of people who lose weight on calorie-restrictive diets regain the weight, sometimes repeatedly, as with yo-yo dieting. The authors questioned whether there was a difference in perceived hunger or actual levels of appetite-related hormones between intermittent fasters and calorie restrictors. The answer is no, according to a small study published in April in the journal Clinical Nutrition. Researchers found that neither method has an advantage for weight loss or for lessening the bodys means of compensating for perceived starvation, which include slowing the metabolism and increasing levels of the hunger hormone ghrelin.

I tolerated the hunger that ebbed and flowed on fasting days and wasnt ravenous when it was time to eat, but not everyone has that experience. I stopped doing intermittent fasting when I went back to grad school to study nutrition because I had a hard time focusing on fasting days. My brain needed regular fuel. Today, I know that restrictive diets dont work, regardless of the form. Despite the hype, intermittent fasting isnt a magic bullet its plain old calorie restriction in a new outfit.

Dennett is a registered dietitian nutritionist and owner of Nutrition by Carrie. She lives in the Seattle area.

See more here:
Despite the hype, intermittent fasting isn't a magic weight-loss cure - The Spokesman-Review

WFAA 3:22 PM. CDT June 26, 2017

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What Weight Loss Can Do For the Brain

By Jeremiah Bailleu

Weight loss changes more than just the numbers you see when you step on the scale. There are numerous mental and emotional benefits to weight loss besides just the physical changes you start to see in the mirror.

If you feel sluggish, lacking in confidence or just a little off, shedding even a few pounds of extra weight may be just what you need. Here are some of the mental and emotional benefits of exercise.

More energy Carrying extra weight can cause shortness of breath and decreased oxygen efficiency. This is because the more pounds you are carrying, the more energy you use throughout the day. Increased energy is usually the first thing people notice once the weight starts falling off.

Fewer symptoms of depression Can your weight really have an impact on your mood? According to Everyday Health, obese people are about 25 percent more likely to experience a mood disorder like depression compared to those who are not obese. People struggling with depression are also at an increased risk for obesity, they may feel a desire to eat to raise serotonin levels when feeling down. Weight loss can often improve depression by helping to boost self-esteem and self-image.

Boost in self-confidence When you start to lose weight, it is normal to feel like you have gained a new sense of confidence. Achieving a goal you may have doubted was possible, such as losing weight, can give you the confidence to take on many things that you have had a hard time facing. When a goal is reached, you are feeding the self-confidence in your subconscious. You may feel as if you are now able to break out of your shell and face any challenge that comes your way.

Improved brain function Obesity affects many different organs in the body and the brain is no exception. Time Magazine reports that getting rid of excess fat actually improves brain function. People struggling with obesity are 35 percent more likely to develop Alzheimers compared to people that have a normal BMI. It is believed that the increase in proteins in the brain for obese people can make them more vulnerable to various different problems. Improved cognitive function is a result of the brains ability to work less hard to produce the same results when you lose weight.

Mind-body confusion One challenge people who experience extreme weight loss often encounter is mind-body confusion. After losing a large percentage of your excess weight, it may take your mind some time to catch up with the changes your body has made. People tend to still identify as a heavy person even after the weight is gone. This problem is more common when the weight is lost rapidly in a short period of time. It may take some time to get past your previous self-image, but with the right attitude your mind will begin to take ownership over your new physique.

Research shows that reaching your goal weight has more benefits than just what meets the eye. Losing weight has a countless number of benefits from an emotional, physical and mental standpoint. It can bring out the best in people and completely change their quality of life.

About the Author

Jeremiah is a Marketing/Advertising Coordinator at the Nicholson Clinic. He assists with patient support and customer care for Nicholson Clinic and ReLaunch Nutrition. Jeremiah started with Nicholson Clinic two years ago and recently received his degree in Marketing from the University of North Texas.

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NEW HAVEN, Conn. (WTNH) If you are looking to drop a few pounds, experts say getting enough sleep is the key to successful weight loss.

The first reason may seen obvious. If youre asleep then youre not eating junk food.According to studies, a lack of sleep can increase the hormone that stimulates appetite, so that means people who havent gotten enough might feel more hunger than those who did.

The National Sleep Foundation says most adults should get at least seven hours of sleep a night, with some people needing as many as nine.

Here are some tips from experts to help get a good nights rest.

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Experts say getting enough sleep is key to weight loss - WTNH Connecticut News (press release)

June 27, 2017 01:00 ET | Source: Diet Doc

Honolulu, HI, June 27, 2017 (GLOBE NEWSWIRE) -- The creators of the Blood Type Diet claim that eating foods that are compatible with an individuals corresponding blood type will help them lose weight, boost energy, promote efficient digestion and prevent common diseases. For type A: a vegetarian diet is recommended. Type B: A low-fat and low-dairy diet, and Type AB is a pescatarian diet of seafood, dairy and vegetables. It might sound great in theory, but Diet Doc finds a few glaring issues with the fad diet as a solution for weight loss and other health benefits.

Not every person who falls under blood type A can sustain a vegetarian diet. Protein is an essential aspect of any diet, and while meat is replaced by beans and legumes according to the recommendations, this type of diet may not work for individuals interested in building muscle or burning higher amounts of fat (which a high-protein diet helps with). It also doesnt take into account those with iron deficiencies who may not be eating enough protein in the first place. The Blood Type Diet can also interfere with certain medical conditions. For instance, an AB blood type may have an aversion to dairy, even though its listed as an important aspect of the recommended dietary plan. Diabetics may also struggle to find a balance on this diet, and heart disease is not addressed in some of the high-fat options that are recommended.

Overall, losing weight might be a side-effect of this diet given its restrictive nature, but far better options happen to exist that take into account much more than simple blood type. Diet Doc, the nations leader in medical weight loss takes a more comprehensive approach to health improvement. Their team of certified doctors, nutritionists and coaches take a detailed review of all patients health histories and current health statuses in order to create the most effective and beneficial dietary plan for each individual. Rather than make assumptions based on blood type, Diet Doc works to understand the body chemistry of each patient, and creates customized solutions that are resulting in weight loss of up to 20 lbs per week for new clients.

Want to safely lose up to 20 pounds within the next 30 days? New Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Diet Doc Contact Information:

Providing care across the USA

Headquarters:

San Diego, CA

(800) 581-5038

Info@DietDoc.com

Diet Doc

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

Linkedin: https://www.linkedin.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Diet Doc Weight Loss Program Offers Greater Customized Results Than The 'Blood Type Diet' - GlobeNewswire (press release)

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A: All pediatricians would agree with your statement. Let us discuss specifically, fireworks, trampolines and bicycle safety and ATVs.

Every year, we hear in the news how dangerous fireworks are for kids and their families, particularly when someone gets badly hurt. Fireworks-related injuries include burns, loss of fingers, loss of an entire hand, or disfigurement that can last a lifetime. Sparklers can burn at more than 1000F and account for 10 percent of fireworks-related injuries. The AAP (American Academy of Pediatrics) encourages the public to avoid the use of consumer fireworks and to only enjoy displays of fireworks conducted by trained professionals. Watching fireworks done by professionals, as a family or with groups of close friends, can be a lot of fun. You hardly go wrong with those, as they are often spectacular and beautiful.

Most injuries that happen on the trampoline occur inside the trampoline and not from falling off the trampoline. When children are jumping on a trampoline, an adult should always supervise them. Having one child on the trampoline at a time is best, as most trampoline injuries occur when two or more people are jumping at a time. Surrounding trampoline with netting offers a false sense of security and does not prevent many trampoline-related injuries. The AAP strongly recommends against the use of home trampolines, and against the use of trampolines by kids. Most people think this advice is too strict, as many kids enjoy this activity safely. Admittedly, this AAP advice is fairly conservative, but it is geared to avoid all preventable injuries, particularly to the head and neck. As a side note, homeowners may want to verify that their insurance policies cover trampoline-related claims.

Bicycle injuries are also common in the summer. Many injuries happen in driveways, on sidewalks, and on bike paths, not just on streets. Kids and grown-ups should always use helmets. Remember, children learn best by observing the adults around them. When purchasing a helmet, look for a label or sticker that says the helmet meets the CPSC safety standard. A helmet must sit leveled (straight) on the head, covering the forehead, not tipped forward or backwards. The strap should be securely fastened, but with enough space to fit two fingers between the chin and strap. The helmet should be snug on the head, but not overly tight. Ones skin should move with the helmet when the helmet is moved gently from side-to-side. Always ride on the right, facing the same direction as traffic. Both children and adults need to obey all stop signs and other traffic signals. Children should never ride at night.

In the past few years, we have seen an increasing number of injuries from all terrain vehicles (ATVs). Riding ATVs has become a popular pastime for our young people. However, last year, children made up more than 30 percent of all ATV-related deaths and emergency-room visits. All these deaths and injuries from ATVs could have been prevented. Most pediatricians think that children who are too young to drive a car should not operate or ride ATVs. Riding double is usually not a good idea, as most ATVs are designed to carry only one person. Added passengers can make ATVs unstable and difficult to control. All riders should wear helmets (motorcycle helmets), eye protection, sturdy shoes (no flip-flops), and protective-reflective clothing. One must also remember that ATVs lack the common safety equipment found on all cars and trucks that are designed for street use. Importantly, ATV tires are not designed to grip on pavement, so operators should not ride on paved roads. Parents should never permit nighttime riding or street use of off-road vehicles.

The purpose of this column is not to discourage activities during the summer. We want our kids to be out there, active, playing, and not get bored in front of a television set. Being active helps them with weight, their physical and mental health, and it is part of normal development. We want them to be safe, as most of the injuries that we see are preventable.

Let us encourage our kids to play and have fun. Just teach them good habits and supervise them carefully!

In the next column, we will address pool safety, car surfing, and car seats. For more tips about how to keep kids safe during the summer, please check this cool website: http://www.healthychildren.org.

Anjali Subbaswamy is a Pediatric Intensive Care Physician at UNM. Please send your questions to her at asubbaswamy@salud.unm.edu

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Keep kids safe during this 'trauma season' - Albuquerque Journal

Do you think olive oil is healthier than coconut oil? Then you should read this.

Despite the various health benefits of coconut oil, it has received a bad reputation with diabetics. Many believe that using olive oil instead of other types of cooking oil can help lower blood sugar level and manage weight, the two major concerns of diabetics. But Dhvani Shah, naturopathic nutritionist and author of the book Dont just feedNourish your child is of the opinion that coconut oil is good for diabetics too. It is rich in antioxidants and containsmedium-chain-triacylglycerols, which helps boost digestion and aid weight management in diabetics, she informs. In fact, coconut oil also improves insulin sensitivity in diabetics. Here are 10 home remedies for diabetics that really work.

Why choose coconut oil

Here are few reasons why coconut oil is good for diabetics:

It helps in digestion: Diabetes affects almost every major organ of the body, including liver, which secretes bile and various other digestive enzymes. Poor liver function leads to limited bile and enzyme secretion, accounting for a sluggish digestion. So, foods that are high in fats take longer time to digest and this hampers metabolism, leading to weight gain. Coconut oil, on the other hand, is a medium-chain-triacylglycerol unlike other oils that are usually long-chain- triacylglycerols, a reason why it is easy to break down and digest. This helps in the easy dissemination of energy and keeps blood sugar level in check. Here are 14 foods that fight diabetes better.

It helps in weight management: Studies have shown that medium-chain-triacylglycerols oils help in weight management and fat loss, too. A study published in the American Journal of Clinical Nutrition reported an experiment where forty-nine overweight men and women aged between 19 -50 were divided into two groups and were asked to consume olive oil and medium-chain-triacylglycerols oils (18-24g/d) respectively, as a part of their weight loss program. It was noticed that people who consumed medium-chain-triacylglycerols oils had lost more fat mass and abdominal fat as compared to those who consumed olive oil [1]. This indicates that coconut oil also a medium-chain-triacylglycerols oil can help in weight management and fat loss in diabetics. All this, in turn, helps lower blood sugar levels and manage the condition better. Here are some easy exercises that a diabetic should do for weight management.

It helps to control cholesterol: Another study published in the journal Lipids stated that women with abdominal obesity and waist circumference more than 88 cm when given coconut oil showed an increase in HDL or good cholesterol and decrease in LDL or bad cholesterol. The study took place over a period of 12-weeks where 40 women aged 20 40 years participated. For better assessment and analysis, the women were split into two groups of 20 each and given 30 ml of either soya oil or coconut oil to consume as a dietary supplement. While the BMI of the women in both the groups decreased, the group that used coconut oil as a dietary supplement had a reduction in total cholesterol and abdominal obesity too. It can be safely said that consumption of coconut oil can help diabetics reduce abdominal obesity and control cholesterol levels. Here are 10 cholesterol lowering foods.

References:

[1]1: St-Onge MP, Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr. 2008 Mar;87(3):621-6. PubMed PMID:18326600; PubMed Central PMCID: PMC2874190.

[2]1: Assuno ML, Ferreira HS, dos Santos AF, Cabral CR Jr, Florncio TM. Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601. doi:10.1007/s11745-009-3306-6. Epub 2009 May 13. PubMed PMID: 19437058.

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Published: June 27, 2017 3:34 pm | Updated:June 27, 2017 3:36 pm

Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.

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Should diabetics use coconut oil for cooking? - TheHealthSite

By JJ Virgin / Tribune News Service

How much can I safely dial fat loss up over 6 weeks? my friend recently asked, showing me a halter swimsuit she bought at for an upcoming vacation.

Once upon a time, slow and steady became the fat-loss mantra. It made sense: Losing weight steadily and sensibly means youre more likely to sustain those healthy habits.

Except that mentality never worked for most clients, who became discouraged and slipped back into bad habits when their herculean effort didnt yield impressive results.

When they lost fat quickly, however, these clients remained vigilant to stay the course. Studies later confirmed what I knew all along: Fast fat loss proved better at becoming lasting fat loss.

Along the way, I discovered clients used extreme caloric restriction, cleanses, and other fad diets to get quick results. When I say fast fat loss, Im emphatically not talking about these and other potentially dangerous plans, OK?

Thats why I developed my own plan for A-list clients to ditch fat quickly and safely. Employ these 12 strategies and get swimsuit-ready in (almost) no time.

1. Nix gluten

Studies show ditching gluten helps dial down insulin resistance and inflammation, two biggies that create weight loss resistance. Skip the health halo-triggering processed crap; the easiest way to go gluten-free becomes sticking with a whole foods diet, and making sure you follow these steps to avoid wheat withdrawal. After all, you know broccoli and blueberries dont have gluten, right?

2. Double up

On super-busy days, I replace two meals with protein shakes (and incorporate these necessary smoothie ingredients). Theyre easy, filling, and skyrocket fat loss. Simply blend non-soy, non-dairy, plant- or animal-based protein powder with avocado, kale or other leafy greens, frozen raspberries (if youre doing fruit), freshly ground flaxseed, maybe a tablespoon of almond butter or cacao nibs, and unsweetened coconut or almond milk for a fast meal that keeps you full and focused for hours.

3. Write it down

What you track, you can measure and improve. Studies show folks who keep a food journal double their fat loss. When my personal clients didnt write down what they ate, I threatened to fire them; thats how serious I am about journaling for fat loss.

If a pen and paper isnt your thing, download a smartphone app or even snap a picture to track your meals.

4. Modify intermittent fasting

Going 16 to 18 hours or more without food becomes a challenge, and besides, I want you to eat breakfast within an hour of waking. Try this easier intermittent fasting version: Several times a week, eat a substantial low-sugar impact breakfast and lunch and then skip dinner.

Youll effortlessly create that fat-burning window without starving and other miseries (as long as you know the truth about fasting).

5. Reduce or eliminate fruit

Excess amounts of fructose, the main sugar in fruit, can make you gain weight. To really amp up fat loss, eliminate most fruit yes, including berries; this is only temporary and focus on low-fructose fruits like coconut and avocado. Its one of the easiest ways to give up sugar, and youll see quick results to boot.

6. Go green

Skip the rice, potatoes, and other carbs and double your green vegetables at meals follow these rules for a low-carb diet. Non-starchy veggies provide more fiber, nutrients, and antioxidants for fewer calories than their starchy competitors.

7. Drink up!

Aim for 64 ounces or more of filtered water daily. Keep a canteen nearby and sip throughout your day to crush hunger and cravings and trick yourself into drinking more water throughout the day, or try these infused water recipes for a flavor boost.

8. Dial up your fiber

Studies show higher-fiber diets make you leaner and fuller. Avocado, legumes, quinoa, nuts, and seeds become my favorite foods to hit your 50-gram daily fiber quota (as are these other ways to sneak fiber into your diet).

9. Crush your appetite with this simple trick

About 30 to 60 minutes before a meal, stir a spoonful of freshly ground flaxseeds or a professional-quality fiber supplement into filtered water. Youll steady blood sugar while regulating hunger and cravings, meaning youll probably eat less at that meal.

10. Get good sleep

Even a partial nights crappy sleep can knock fat-regulating hormones like insulin out of whack, increasing weight gain in the bargain, so follow these 50 tips for a better nights sleep. Awesome sleep hygiene might include a hot bath, chamomile tea, a good (but not great) novel, and a synergistic professional-quality supplement to help you get 7 to 9 hours of quality, uninterrupted sleep.

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Get fit: 10 ways to ramp up summer fat loss - Daily Commercial

By Abby Hayes, Credit.com

So you have some debt that you need to pay off. If you listen to the advice of many get-out-of-debt gurus, you should pay it off as quickly and intensely as possible. They say you should never set foot in a restaurant, go on vacation, or do anything extra until the last credit card and student loan are paid off.

This seems like a good approach. If you can just cut out all your extra expenses and maybe bring in some additional income youll get out of debt much sooner, right?

In fact, becoming debt-free may be quite similar to getting to and maintaining a healthy weight. The intense, fast options may seem like a good idea, but they can actually have negative consequences.

Paying Off Debt & Yo-Yo Dieting

Intense weight loss strategies can often result in whats called a yo-yo diet. Its when you lose a bunch of weight quickly only to gain it back quickly after your intense efforts are done. Even Biggest Loser contestants arent immune to this problem.

If you cut calories dramatically for three weeks before a big event, sure youll lose weight. But you havent made sustainable changes that will help you stay healthy over the long term.

This is similar to getting out of debt. Sure, you can cut your budget to the absolute bare bones to pay off credit cards in a matter of months. But does this approach really help you build sustainable habits and a sustainable budget for the long run? Maybe not.

My husband and I struggled with this early on in our marriage. We wanted to pay off our student loans and car loan desperately. So for a few months, wed cut everything extra out of our budgets. No restaurants. No fun money. No nothing.

It would work for a bit, and wed make some progress. But eventually, wed get to the point where we felt so restricted, we just had to break free. And break free we did. Usually to the tune of a couple hundred dollars or more of unnecessary spending.

We went through this cycle for literally years until we learned to take a more measured approach to our debt diet. We still keep a close eye on our spending and try not to waste money. But we each have a monthly allowance for things like new clothes, our hobbies, and other personal items. And we have a date night fund so that we can enjoy each others company out of the house at least once a month.

This extra spending means were not paying off debt as quickly. But it also means that we avoid those splurges that used to throw us completely off track.

You Should Still Enjoy Life

Whats the main point of losing weight on a diet? Sure, you want to look good in a pair of jeans. But you also want to be able to move more freely, have more sustainable energy levels, and just enjoy life more.

Whats the main point of getting out of debt? Sure, you want to stop paying ridiculous interest rates on your credit cards. But you also want to free up money in your budget so that you have more options financially, so that you can enjoy life more.

So whats the point of dieting or paying off debt if youre miserable for months or years while youre doing it?

When youre dieting, you could cut out everything but salads with dry grilled chicken and probably lose weight very quickly. Or you could learn to make delicious, healthy meals that you love. And you could give yourself tiny splurges once in a while. You might see slower, steadier weight loss progress, but youll enjoy life while working towards your goal.

The same applies when paying off debt. You could spend on only the absolute necessities food, housing, utilities, and transportation to pay off debt more quickly. Or you could create a reasonable, sustainable budget that allows for frugal vacations, occasional meals out, and entertainment options you love. Again, youll see slower, steadier progress, but youll actually enjoy life while getting to that debt-free goal.

Your Approach Depends On Your Situation

Are there some times when a quick crash diet may be appropriate? Sure. Bodybuilders who are already in excellent shape will often cut calories dramatically right before an event. Theyre just taking their everyday discipline one step further for a few days or weeks.

Similarly, what if youre generally good at managing your money but just had an unexpected emergency a broken-down vehicle or a medical emergency, for instance that bloated your credit card debt? In this case, a few weeks or a couple months worth of cutting your budget to the bone to pay off the debt may make sense. Since youve already got good money management habits in place, youre unlikely to rebound into more unnecessary spending.

But if youre staring down a scale that says you need to lose 50 pounds? Research shows that slow and steady is the way to go.

And if youre staring at massive amounts of debt? Slow and steady may work better for you, too.

So how do you get started with a slower, steadier approach to paying off debt? Here are some tricks weve swiped from the diet world:

Make smart swaps on things you eat every day. When youre trying to cut calories, its amazing how much progress you can make just by switching to a lower-calorie salad dressing or sprucing up your breakfast routine. The same goes for your finances. Try refinancing your mortgage or auto loan, renegotiating or even eliminating your cable bill, or revamping your insurance policies for painless ways to save money month after month.

Also keep in mind that your credit can impact how much you pay in mortgage and auto loan interest, and even increase your insurance costs if itisnt very good. You can keep track of your credit by checking your credit scores regularly right here on Credit.com.

The quality of your calories matters. More and more research is saying that calories in, calories out isnt the end-all-be-all of dieting. High-quality foods, especially healthy proteins and fats, can keep you satisfied for longer, making cutting calories easier. Similarly, not all spending is equally satisfying. If you only have a few extra bucks a month to enjoy life, spend it on what really makes you happy. (Hint: Experiences are usually a better bet than more stuff!)

Track your progress. Weekly weigh-ins are an important part of many weight loss programs. Weighing in often helps keep you motivated and lets you spot problems quickly so you can correct your course. When paying off debt, keep track of your debts each month. Consider using a line chart to get a visual representation of your debt dropping each month over time.

Budget calories for enjoying. Many successful weight loss programs operate with the idea of a cheat meal, cheat day, or set number of cheat calories per week. This means you know how much and how often you can splurge. Do the same for your budget. Set aside some fun money each month, and youll reap the benefits of staying on track without feeling miserable.

Paying off debt isnt exactly like dieting, of course. But you can draw plenty of parallels. So when youre trying to get debt-free, think about ways to make your progress steady and sustainable over the long haul.

This article originally appeared on Credit.com.

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Original post:
Here's Why You Shouldn't Cut Your Budget to the Bone to Get Out of Debt - HuffPost

WFAA 3:23 PM. CDT June 26, 2017

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8 Tips to Overcome a Weight Loss Plateau

by Melody Foster

The journey to a healthier you isnt without its ups and downs, but not seeing consistent progress can be understandably frustrating. Have you hit a plateau in your weight loss? Are you no longer seeing a change to the numbers on the scale? If so, youre not alone. Most people trying to lose weight will experience periods of time where it seems no amount of dieting or exercise will melt those pounds away. For some, it lasts a few days. For others, a weight loss plateau can last weeks.

Hitting a plateau in your weight loss can be discouraging and frustrating, but it is not abnormal, and with a little extra effort, you can break through the plateau and begin losing weight again. Here are eight tips to help you overcome a weight loss plateau:

Evaluate your current nutrition and exercise habits. Has anything changed in your diet and fitness routine? What are your sources of calories on a daily basis? Dont forget to account for liquid caloriescalories you drink are still calories. Keep a daily food journal to record exactly what you are eating. Seeing it on paper will help you better evaluate whats going into your body and see where you may need to make changes.

Increase your protein intake. How much protein are you eating each day? Protein helps the body burn fat, so the more protein you consume, the faster your metabolism will be and the more effective your body will be at burning fat. Pay close attention to the fat content of the proteins you are eating and make low-fat protein choices whenever possible. Talk to a nutritionist to determine just how many grams of protein you should eat a day.

Make a change in your fitness routine. If you are doing the same workouts every day, your body will adapt to those exercises and become more efficient. We normally think of efficiency as a good thing, but when youre talking about burning fat, the more efficient your body is, the fewer calories it will require to expend the energy required to complete your workout, thus you wont lose fat as quickly. Consistency (working out at least 30 minutes a day, five days a week) and variety are key. Change things up. If you go for a walk one day, try biking or swimming the next. Do not allow your body the opportunity to adapt to your fitness routine, or youll only be frustrated.

Include strength and cardio in your workout routine. A cardio workout may burn more calories, but the more muscle your body has, the quicker it will burn those calories, so strength and aerobic exercise are equally important for weight loss. Be sure youre getting in at least two strength workouts every week.

Step up the intensity of your workouts. Increasing intensity as you become more fit is also important. As you lose weight and your body adjusts to regular exercise, you will need to increase the intensity of your workouts. Try to boost the intensity of your workout a little bit every week. For example, if you are going for a brisk 30 minute walk three days this week, next week, try walking for 5 minutes and jogging for 30 seconds to one minute, on and off for the duration of your workout.

Reduce your stress level. The body reacts to stress by storing fat. Incorporate a stress-reducing activity into your daily routine. A few ideas include yoga, meditation or prayer, gardening, taking your pets for a walk find something that relaxes you and make time for a few minutes of that activity every day.

Find support. Dont expect to take this journey alone. Finding support and encouragement from others who are on the same journey will be essential for your long-term success.

Have vision. Throughout your weight loss journey, its important for you to stay focused on your vision of a healthier, fitter, thinner you. Visualize your success and regularly remind yourself where you are headed and what your goals are.

Plateaus are frustrating, but hitting a plateau doesnt mean youre done losing weight for good. Put these small changes into place and youll begin seeing progress again in no time.

Before making any major changes to your nutrition or exercise routine, consult with your physician.

About the Author

Melody Foster is a Dallas-based freelance writer and contributing author to the Nicholson Clinic blog. Melody researches and creates content for clients in industries ranging from health care, fitness and nutrition to interior decorating, legal and social good.

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