Obesity is a serious health concern in the United States that affects almost 42 percent of the population, according to the Centers for Disease Control and Prevention. If left untreated, the medical condition can cause major health issues and even death. Harvard T.H. Chan School of Public Health states, "Obesity causes or is closely linked with a large number of health conditions, including heart disease, stroke, diabetes, high blood pressure, unhealthy cholesterol, asthma, sleep apnea, gallstones, kidney stones, infertility, and as many as 11 types of cancers, including leukemia, breast, and colon cancer. No less real are the social and emotional effects of obesity, including discrimination, lower wages, lower quality of life and a likely susceptibility to depression. a condition that affects." Eat This, Not That Health spoke with Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies who shares what to know about obesity and when to get help. As always, please consult your physician for medical advice. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Mitchell says, "Weight has become a controversial topic in recent years, with some people wanting to talk about it openly and others feeling triggered or flat-out refusing to address it. Regardless of where you lie in the debate, weight is still an important subject. After all, our weight impacts our physical health in various ways. It can affect our energy levels, ability to move and exercise, and mood. As such, it's essential to be mindful of our weight and to make sure that we are at a healthy level. This doesn't mean that we need to be obsessed with our weight or constantly dieting; instead, it simply means being aware of how our weight affects our overall health and wellbeing."

Dr. Mitchell states, "Anyone who has stepped on a scale knows that weight is simply a number. But for many, that number can be a source of anxiety and shame. When it comes to medical weight, however, the numbers are much more than just a number on the scale. Doctors use a calculation called the body mass index, or BMI, to determine if someone is at a healthy weight. BMI considers height and weight and provides a more accurate picture of someone carrying too much body fat. For example, a BMI of 25 or higher is considered overweight, while a BMI of 30 or higher is considered obese. However, it's important to remember that BMI is just a tool and doesn't consider factors like muscle mass or bone density. As such, it shouldn't be used as the sole determinant of whether someone is medically overweight."6254a4d1642c605c54bf1cab17d50f1e

Dr. Mitchell explains, "Being overweight comes with several health risks. One of the most common is type 2 diabetes, which occurs when the body becomes resistant to insulin or doesn't produce enough. This can lead to high blood sugar levels, damaging the gums, nerves, and blood vessels. Being overweight is also a significant risk factor for heart disease. Extra weight strains the heart and can lead to high blood pressure and coronary artery disease. Additionally, being overweight increases the likelihood of developing certain types of cancer, such as endometrial, breast, and colon cancer. Thankfully, many ways to reduce the health risks of being overweight include eating a healthy diet and exercising regularly. By making lifestyle changes, it's possible to improve your health and reduce your risk of developing severe medical conditions. As any doctor will tell you, being overweight has many health risks. From heart disease and diabetes to joint pain and respiratory problems, carrying extra weight can seriously impact your health. Here's three signs that indicate you're overweight."

According to Dr. Mitchell, "If your clothes feel tighter than usual, it could signify that you have gained weight. Although many other factors can cause clothes to feel close (such as bloating or water retention), excess weight is often the most common culprit. When you gain weight, your body stores the extra calories as fat. This fat can build up anywhere on your body, including around your waist, hips, and thighs. As this fat increases, it can cause your clothing to feel tighter and less comfortable. If you suspect that you may be overweight, speak with your doctor. They can help assess your weight and guide you on how to lose any excess pounds. If you find yourself constantly pulling at your clothes or buying new clothes in larger sizes, it may be a sign that you are carrying too much weight."

Dr. Mitchell tells us, "Being overweight can take a toll on your body in many ways. One of the most common complaints from people who are overweight is fatigue. Carrying around extra weight can make it challenging to get enough restful sleep at night, and the added strain on your body can make it hard to feel energetic during the day. Even simple tasks like walking or climbing stairs can become more strenuous when carrying excess weight. If you are constantly tired, especially after physical activity, it could be a sign that you need to lose weight. In addition to fatigue, being overweight can lead to other health problems such as high blood pressure, diabetes, and joint pain. If you are concerned about your weight, talk to your doctor about ways to lose weight safely and get back to feeling your best. Being overweight can lead to fatigue, as your body has to work harder to move around."

"When you are overweight, your heart has to work harder to pump blood throughout your body," Dr. Mitchell shares. "As a result, you may experience shortness of breath after exertion (such as going up a flight of stairs). This is because your heart cannot supply enough oxygen to your muscles. In addition, being overweight can also lead to sleep apnea, which can further reduce the amount of oxygen that reaches your muscles. So, for example, if you are struggling to breathe after even moderate exertion, it is a good idea to talk to your doctor about your weight. They will be able to give you more information about how being overweight affects your health and what you can do to lose weight. If you find yourself panting after climbing a flight of stairs or going for a walk, it could signify that you are overweight and out of shape."

Dr. Mitchell says, "If you are overweight, you may be feeling frustrated and helpless. But there are many ways to get help and achieve your weight-loss goals. First, you can talk with your doctor. They can assess your situation and recommend a treatment plan that is right for you. Another great resource is a Registered Dietitian (RD). RDs are nutrition experts and can help you create a healthy eating plan that fits your lifestyle. They can also guide portion control and tips for making healthy food choices. Many online resources and support groups are also available, which can provide motivation and inspiration. There are also prescription medications for weight loss. Some people are skeptical, but in my clinical experience, they are often very effective, especially when coupled with a proper diet and exercise. So if you are struggling with your weight, know that you are not alonehelp is available. You can reach your goals and improve your health with the right resources."

Dr. Mitchell says this "doesn't constitute medical advice and by no means are these answers meant to be comprehensive. Rather, it's to encourage discussions about health choices."

Read more here:
Sure Signs You are Medically "Overweight" and Need Help Eat This Not That - Eat This, Not That

Isabel Vickers, 54, an elderly care matron at an NHS practice in Leeds turned to Ultimate Performance to help her transform her body. She originally weighed 11.5 stone (73.2kg) but dropped to 8.9 stone (57kg) with the help of a personal trainer and meal plan. She told Express.co.uk all about her weight loss journey.

Speaking about her life before weight loss, Isabel explained: I love fashion. I love clothes. But Id stopped shopping because whenever Id try clothes on, I would feel rubbish squeezing into size 14 clothes or getting size 16 clothes because theyd be more comfortable. So, I just stopped shopping because it was pretty depressing.

But now, Isabel experiences pleasure when going into shops and trying on size eight and size 10 clothes.

She added: I can pull on a pair of jeans and they feel comfortable. In fact, its been really lovely buying a whole new wardrobe of size eight and size 10 clothes. Im even pinching my daughters clothes!

But it wasnt an easy journey to lose 2.6 stone. Heres how she did it.

Isabel revealed her motivation for wanting to transform her body: My motivation was my experiences of Covid, and working on the frontline with elderly patients as a matron throughout the two lockdowns.

I was very focused on keeping them safe, and Id put myself on the back burner. I was working very long hours, I was very stressed, and I felt totally frazzled, burnt out and exhausted. I turned to comfort eating to help me get through those very difficult months while we were in lockdown and I was working really long hours 60/70-hour weeks.

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I was exhausted from the extra hours I was working, and as a result, I was eating too much fat, drinking too much alcohol, and just not moving my body.

Things came to a head after Christmas 2021, I was the heaviest Id ever been at 12 stone. I felt terrible. I was in a really bad place, my mood was low and I felt really unfit and really unhealthy. So I knew I needed to do something major.

Ive always believed in healthy eating, in looking after yourself and exercising. When I was younger, I went to the gym and Ive also been a dancer. I love feeling active. But my experience of Covid and the weight gain you experience as a middle-aged woman was very dramatic, she added.

Ive always been intrigued by weight training. Ive always loved the idea of lean, strong women of being able to lift weights. But I just didnt have the confidence. I didnt know what to do, I have always wanted to do lunges and deadlifts, and have muscle and definition, but I thought Im probably past it at my age. I was wrong!

The NHS worker revealed it took her five months to reach her initial target weight of nine stone, and she then sent another target of eight stone 10lbs, which she achieved after a further month.

I initially signed up for three months, but I was enjoying the programme at U.P. so much and getting amazing results, I decided to do a further three months and encouraged my husband Wayne to do his own transformation programme as well, she said.

I worked with my trainer Liam, three times a week, and he set me a target of 12,000 steps a day.

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My gym programme consisted of working on form and engaging my core in all movements, in particular, perfecting lunges and deadlifts and increasing weights as my strength increased.

I did upper body work with machines and free weights. Doing a barbell squat was a real high moment for me - I had always wanted to have a go at this in the gym, but never had the confidence or any idea how to do it safely and with good form, but with expert coaching, this particular exercise was one I enjoyed and felt a real sense of accomplishment.

The pendulum machine was a real challenge, but the results were definitely worth it.

Pushing the prowler along the red carpet was always tough, but again the encouragement from Liam always helped me to dig in deep and give it my best effort.

As for her diet, Isabel said: I planned my meals using the Ultimate Performance app which helped keep me on track and my calorie intake for the day was set in deficit, and the main focus was hitting protein, fats and carbohydrate goals.

I made healthy meals with lean protein and plenty of vegetables and healthy fats the staple of my diet, and this is a habit I continue to do.

It is now my lifestyle to be lean and clean healthy eating. I no longer feel the need to comfort eat, but choose foods which keep me feeling full and energised, which are fresh and easy to prepare and full of good nutrition. Planning my food and prep for the week is just something I do now. Its part of my life.

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I enjoy treats and eating out and the occasional cocktail, but using a food app helps to keep me on track and maintain my goal weight which I have worked hard to achieve.

As for whether there was a specific area of the body she wanted to target, Isabel commented: I particularly wanted to get a strong and lean core as this was an area I was very unhappy with, and I carried a lot of body fat on my abdomen due to high fat and high carb foods I over indulged in.

I was amazed at how the body fat melted away week after week. I did not think it was possible in my 50s to achieve this, and now I have my waistline back, which feels lovely.

As for why Isabel chose Ultimate Performance to help her lose weight, she explained: I was flicking through Instagram one day and I came across someone who was a similar age to myself. She was from Mayfair, and she looked amazing. Her story was pretty much like mine.

She looks incredible now! She said the experience was transformational, and that she felt really nurtured, and for her confidence it was amazing. So, when I saw there was a U.P. in Leeds, I spoke to the gym manager, Owen, and was then partnered with my trainer, Liam, and I havent looked back since.

The environment U.P. fosters is one very focused on the clients needs and supports. My trainer, Liam, was very much focused on being safe, not suffering any injuries, and form. But its a partnership, you feel like youre working in partnership with your trainer and that builds your confidence. Its a centre of excellence everyone supports each other, and everyone is so professional, she added.

Isabel also shared her biggest challenge and proudest achievement.

Initially, the first two weeks were challenging, in terms of a new diet, prepping your food, being organised and juggling a full-time job, she said. But I spoke to my trainer, Liam, got my head down, got on with it, did my shopping, and prepped my meals.

I was pretty exhausted for the first couple of weeks, but then I started to see the results, which gave me the motivation to continue. After a month to six weeks, I knew this was the lifestyle I wanted to continue with.

When I compare my lifestyle now to when I first walked through the doors at U.P., it really has been transformational. Its not just one or two things - its my whole well-being, my mental health, my motivation. I feel like Ive got my mojo back. Im energised. I feel strong. Im Isabel again, she remarked.

Day-to-day activities are more enjoyable. Im really excited about future holidays because Im fitter and healthier. Ive got a gorgeous dog, Ziggy, I got during lockdown, and I love going out with him. Physically, mentally, and spiritually, I feel in such a good place.

Looking back, I think I was quite depressed. I didnt realise it until I started to feel better. Eating healthy, exercising, moving, and learning something new like weightlifting was very motivational. The changes Ive seen in the last six months have been dramatic. It has been so empowering.

But losing weight has not only impacted her life, weight training has given her confidence and strength.

When Im out walking and getting my steps in, I can power up hills. Before, that would have been pretty hard work and I wouldnt have enjoyed it. Now, Ive got the strength to push through and I see steps as a challenge to run up rather than go at a leisurely pace, she said.

I was pretty conditioned to things like WeightWatchers and Slimming World, as thats what Id done in the past. Things like avocados, nuts, protein bars, whey protein and supplements were frowned upon and not encouraged. Ive now learnt about macronutrients and good fats, the balance of food, how to energise myself and what to eat before and after a workout.

Isabel also had some advice for anyone else in her situation: I think for women of my age, and for women in general, the media are all about accepting the middle-aged spread post-menopausal. The message is that should accept high body fat around your middle.

One of the major things Ive discovered and learned at U.P. is that you dont have to accept it. You can achieve the shape and the condition of the body that you want. You do the graft, do whats asked of you, keep focused on your goals and you get the results.

The words that come to mind are empowering and liberating. Its about the individual and what your goals are. I would definitely encourage women to start lifting weights. I have gotten far more from weight-lifting than any HIIT session Ive ever done.

In terms of strength, and fitness, I feel in the best shape of my life at 54. I feel good. I feel very strong. I never thought my abdomen would get firm again. I thought it was something Id have to accept. But my core strength and core stability is strong its all about the core!

See original here:
'Lost 2.6st!' Woman amazed by weight loss programme that saw her body fat melt away - Express

Protein is found in every cell and tissue in the body. While it has many vital roles in the body, protein is crucial for muscle growth because it helps repair and maintain muscle tissue.

The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this.

Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise.

Protein is made up of amino acids that act as building blocks for cells and tissues in the body. There are 20 amino acids that combine to form proteins.

While some can be synthesized by the human body, others cannot. The nine amino acids that the body cannot make are called essential amino acids. These must be obtained through diet.

When a person eats protein, it is digested and broken down into amino acids, which are involved in many processes in the body, including tissue growth and repair, immune function, and energy production.

Like other body tissues, muscle proteins are continuously broken down and rebuilt. In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen.

If a person is not consuming adequate amounts of protein, their body tends to break down muscle to provide the body with the amino acids needed to support body functions and preserve more important tissues. Over time, this can lead to decreased muscle mass and strength.

Lastly, the body uses amino acids for muscle protein synthesis (MPS), the primary driver of muscle repair, recovery, and growth after strenuous exercises.

According to the 2020-2025 Dietary Guidelines for Americans, most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. One gram of protein provides 4 calories.

This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day.

The current RDA of 0.8 g per kg of body weight for protein is based on the amount required to maintain nitrogen balance and prevent muscle loss. However, extending these recommendations to active individuals who are looking to build muscle may not be appropriate.

When it comes to building muscle mass, the ideal amount of daily protein a person should consume varies depending on several factors, including age, gender, activity level, health, and other variables.

However, several studies have given us a good idea of how to calculate the amount of protein adults need for muscle gain based on body weight.

While most studies agree that higher protein intakes are associated with improvements in lean body mass and strength when combined with resistance training, the optimal amount of protein required to build muscle remains controversial.

Here is what the latest research says.

One 2020 meta-analysis published in the journal Nutrition Reviews found that protein intakes ranging from 0.5 to 3.5 g per kg of body weight can support increases in lean body mass. In particular, researchers noted that gradually increasing protein take, even by as little as 0.1 grams per kilogram of body weight per day, can help maintain or increase muscle mass.

The rate of increase in lean body mass from higher protein intakes rapidly decreased after 1.3 g per kg of body weight was exceeded. Strength training suppressed this decline. This suggests that increased protein intake paired with strength training is best for gaining lean body mass.

Another 2022 meta-analysis published in the journal Sports Medicine concluded that higher protein intakes of around 1.5 g per kg of body weight daily paired with resistance training are required for optimal effects on muscle strength. Researchers noted that the benefits of increased protein intake on strength and muscle mass appear to plateau at 1.5 to 1.6 g per kg of body weight per day.

Lastly, one 2022 systematic review and meta-analysis published in the Journal of Cachexia, Sarcopenia, and Muscle concluded that a protein intake of 1.6 g per kg of body weight per day or higher results in small increases in lean body mass in young, resistance-trained individuals. The results on older individuals were marginal.

Notably, 80% of studies examined in this review reported participants consuming a minimum of 1.2 g of protein per kg of body weight per day, which is still higher than the current RDA. This may be a potential contributor to the decreased effects of protein intervention in combination with resistance training in older adults.

While it is difficult to give exact figures due to varying study results, the optimum amount of protein for muscle-building appears to be between 1.2 and 1.6 g per kg of body weight.

This means a 180-pound (81.8 kg) male, for example, would need to consume between 98 and 131 g of protein daily, combined with resistance training, to support muscle growth.

A person can meet their daily protein needs by eating animal and plant-based protein sources.

Animal-based protein sources include:

Plant-based protein sources include:

Some nutritionists consider animal protein sources to be superior to plant-based protein sources when it comes to building muscle mass. This is because they are complete proteins and contain all the essential amino acids the body needs in sufficient amounts. They are also easy to digest.

Some experts consider most plant proteins to be incomplete proteins because they do not contain all essential amino acids. However, individuals can pair incomplete protein sources to form a complete protein. Examples include rice and beans, hummus and pita bread, or peanut butter on whole wheat bread.

Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects. However, some groups of people, such as healthy, well-trained athletes, may tolerate up to 3.5 g per kg of body weight.

Most research suggests that eating more than 2 g of protein per kg of body weight per day can cause health issues over time.

Symptoms of excessive protein intake include:

More severe risks associated with chronic protein overconsumption include:

When combined with resistance training, protein intakes above the current RDA can support muscle building.

The best way to meet your daily protein needs is by consuming lean meat, fish, beans, nuts, and legumes.

Since the optimal amount of protein a person needs depends on age, health status, and activity level, consider speaking with a healthcare provider or a registered dietitian to discuss how much protein is suitable for you.

Continued here:
Protein for muscle mass: What is the optimal intake? - Medical News Today

The proven ways to lose weight are eating healthful foods, cutting calories, and being physically active. But making these lifestyle changes isnt easy, so you might wonder if taking a dietary supplement thats promoted for weight loss might help.

This fact sheet describes whats known about the safety and effectiveness of many ingredients that are commonly used in weight-loss dietary supplements. Sellers of these supplements might claim that their products help you lose weight by blocking the absorption of fat or carbohydrates, curbing your appetite, or speeding up your metabolism. But theres little scientific evidence that weight-loss supplements work. Many are expensive, some can interact or interfere with medications, and a few might be harmful.

If youre thinking about taking a dietary supplement to lose weight, talk with your healthcare provider. This is especially important if you have high blood pressure, diabetes, heart disease, liver disease, or other medical conditions.

Weight-loss supplements contain many ingredientslike herbs, fiber, and mineralsin different amounts and in many combinations. Sold in forms such as capsules, tablets, liquids, and powders, some products have dozens of ingredients.

Common ingredients in weight-loss supplements are described below in alphabetical order. Youll learn whats known about whether each ingredient works and is safe. Figuring out whether these ingredients really help you lose weight safely is complicated, though. Most products contain more than one ingredient, and ingredients can work differently when theyre mixed together.

You might be surprised to learn that makers of weight-loss supplements rarely carry out studies in people to find out whether their product works and is safe. And when studies are done, they usually involve only small numbers of people who take the supplement for just a few weeks or months. To know whether a weight-loss supplement can help people lose weight safely and keep it off, larger groups of people need to be studied for a longer time.

Ephedra (also called m hung) is a plant containing substances that can stimulate your nervous system, increase the amount of energy you burn, increase weight loss, and suppress your appetite. In the 1990s, ephedra was a popular ingredient in dietary supplements sold for weight loss and to enhance athletic performance. In 2004, the U.S. Food and Drug Administration (FDA) banned ephedra in dietary supplements, concluding that it isnt safe. Ephedra can cause nausea, vomiting, anxiety, mood changes, high blood pressure, abnormal heartbeat, stroke, seizures, heart attack, and death.

The FDA is the federal agency that oversees dietary supplements in the United States. Unlike over-the-counter and prescription drugswhich must be approved by the FDA before they can be solddietary supplements dont require review or approval by the FDA before they are put on the market. Also, manufacturers dont have to provide evidence to the FDA that their products are safe or effective before selling these products.

When the FDA finds an unsafe dietary supplement, it can remove the supplement from the market or ask the supplement maker to recall it. The FDA and the Federal Trade Commission can also take enforcement action against companies that make false weight-loss claims about their supplements; add pharmaceutical drugs to their supplements; or claim that their supplements can diagnose, treat, cure, or prevent a disease.

Weight-loss supplements, like all dietary supplements, can have harmful side effects and might interact with prescription and over-the-counter medications. Many weight-loss supplements have ingredients that havent been tested in combination with one another, and their combined effects are unknown.

Tell your healthcare providers about any weight-loss supplements or other supplements you take. This information will help them work with you to prevent supplement-drug interactions, harmful side effects, and other risks.

Fraudulent and adulterated productsBe very cautious when you see weight-loss supplements with tempting claims, such as "magic diet pill," "melt away fat," and "lose weight without diet or exercise." If the claim sounds too good to be true, it probably is. These products might not help you lose weightand they could be dangerous.

Weight-loss products marketed as dietary supplements are sometimes adulterated with prescription drugs or controlled substances. These ingredients wont be listed on the product label, and they could harm you. The FDA puts out public notifications about tainted weight-loss products.

Interactions with medicationsLike most dietary supplements, some weight-loss supplements can interact or interfere with other medicines or supplements you take. If you take dietary supplements and medications on a regular basis, be sure to talk about this with your healthcare provider.

Weight-loss supplements can be expensive, and they might not work. The best way to lose weight and keep it off is to follow a healthy eating pattern, reduce calories, and exercise regularly under the guidance of your healthcare provider.

As a bonus, lifestyle changes that help you lose weight might also improve your mood and energy level and lower your risk of heart disease, diabetes, and some types of cancer.

Read more:
Dietary Supplements for Weight Loss - Consumer - National Institutes of ...

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