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Is Dieting Passe? Study Finds Fewer Overweight People Try …

Nov 16th, 2017
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An increasing number of overweight Americans have lost the motivation to diet. enisaksoy/Getty Images hide caption

An increasing number of overweight Americans have lost the motivation to diet.

An increasing number of overweight Americans have lost the motivation to diet, according to a new study published in the Journal of the American Medical Association.

Back in 1990, when researchers asked overweight Americans if they were trying to lose weight, 56 percent said yes.

But this has changed. According to the latest data, just 49 percent say they’re trying.

This may not seem like a big decline. But given that about 2 out of every 3 Americans are either overweight or obese, a decline of 7 percent means millions more people may have given up on dieting.

“The trend is particularly evident among black women,” says study author Jian Zhang, an epidemiologist at Georgia Southern University though the trend is seen across the population.

So what gives? It seems our perceptions about dieting and our attitudes about overweight people are shifting.

“Women are leading the decline in dieting,” the NPD Group told us in 2013, when the group’s survey data picked up on this trend.

There seems to be a growing acceptance of bigger body sizes. And women we spoke with helped illuminate this shift.

Plus-size model Ashley Graham walks the runway during the Michael Kors Collection Fall 2017 fashion show last month in New York City. UCLA psychologist Janet Tomiyama says there are signs that the strong anti-fat bias in our culture may be shifting. JP Yim/Getty Images for Michael Kors hide caption

Plus-size model Ashley Graham walks the runway during the Michael Kors Collection Fall 2017 fashion show last month in New York City. UCLA psychologist Janet Tomiyama says there are signs that the strong anti-fat bias in our culture may be shifting.

“My family still loves me and my friends do, too, so it’s not like I feel bad about how I look,” Cynthia Rodriguez told us.

I met Rodriguez and her family at a food court where they like to go for dinner. Rodriguez told me she weighs more than she should, but she doesn’t feel the pressure to diet.

She says she tried dieting in the past, but she didn’t lose weight. “It’s a negative thing … like a punishment,” Rodriguez says.

These days, Rodriguez says she’s trying to exercise more and be healthy, but that doesn’t mean she’s aiming for skinny. She says not everyone needs to be a size 2.

And her sister Rosa Rodriguez says with more overweight people around, there’s a new norm. “Everyone’s more comfortable with themselves,” Rosa says. “If you feel [good] with the body you have, [whether it’s] being size 2, size 10, or size 16, it’s just [about] being comfortable.”

The authors of the new study point to other reasons overweight people may have given up on trying to lose weight “primary care doctors not discussing weight issues with patients,” for instance.

The paper lays out another factor, too: “The longer adults live with obesity, the less they may be willing to attempt weight loss.”

“It’s a big concern,” study author Jian Zhang told us. Obesity increases the risk of a whole range of diseases, and there’s a concern that people who are overweight and obese may be ignoring or overlooking the risks.

Not everyone is convinced that the dip in dieting is bad. “There’s a possible good news story in this,” says Janet Tomiyama, a psychologist at UCLA who studies eating behavior and weight stigma.

“We’re not going to shame people into health,” Tomiyama says. Crash diets focused on weight loss often fail. But “a lot of research shows that having a healthy body image is what leads to better health outcomes.”

She says that the women I met at the mall, including Cynthia Rodriguez, were onto something: focusing on health more broadly instead of just weight.

“Maybe people are taking the focus off the number on the scale, and going more towards focusing on their health,” she says, such as sleeping habits and exercise habits and strategies to de-stress.

Tomiyama says there are signs that the strong anti-fat bias in our culture may be shifting.

“There may be a sea change toward pushing back against body shaming and fat shaming,” says Tomiyama. And it goes beyond just the shift in perceptions in the U.S.

This month, Vogue magazine put a plus-size model on its cover and the fashion world has begun putting curvier models on the runway. “Even in Paris, a city known for its razor-thin models, signs of hope came via the appearance of Katy Syme and Stella Duval at H&M’s vibrant see-now-buy-now show,” wrote Janelle Okwodu in a Vogue.com story this week about the fashion world’s new focus on inclusivity.

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Weight-loss goals: Set yourself up for success – Mayo Clinic

Nov 15th, 2017
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Weight-loss goals: Set yourself up for success

Well-planned goals can help you convert your thoughts into action. Here’s how to create successful weight-loss goals.

Weight-loss goals can mean the difference between success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle.

But not all weight-loss goals are helpful. Unrealistic and overly aggressive weight-loss goals can undermine your efforts. Use the following tips for creating goals that will help you reduce weight and improve your overall health.

Goals for weight loss can focus on outcomes or the process. An outcome goal what you hope to achieve in the end might be to lose a certain amount of weight. While this goal may give you a target, it doesn’t address how you will reach it.

A process goal is a necessary step to achieving a desired outcome. For example, a process goal might be eating five helpings of fruits or vegetables a day, walking 30 minutes a day, or drinking water at every meal. Process goals may be particularly helpful for weight loss because you focus on changing behaviors and habits that are necessary for losing weight.

A good goal-setting strategy is the SMART goal checklist. Be sure that your weight-loss goals whether a process goal or an outcome goal meet the following criteria:

.

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Is Intermittent Fasting Effective for Healthy Weight Loss …

Nov 11th, 2017
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Fasting for weight loss seems to be one of the hottest diet trends right now. But despite its current popularity, fasting has been used for thousands of years for various purposes. (It can even boost your memory, according toIntermittent Fasting: Not Just for Weight Loss?.) Because of itspopularity with celebrities, people have come to believe that intermittent fasting for weight loss has an advantage over traditional diet and exercise approaches. It doesnt. While it can be a safe weight loss strategy (if done correctly!), it doesn’t actually yield better results than other fat loss methods.

Today, there are a variety of ways that people use intermittent fasting for weight loss. Here are two of the most popular approaches.

24-hour Fasts: This protocol popularized by Brad Pilon in his book Eat, Stop, Eat. (He really introduced me to the science behind intermittent fasting for weight loss). Brads approach is very simplejust dont eat for two non-consecutive 24-hour periods each week.

16/8:This fasting protocol requires you to shorten your eating window each day so that you are fasting for 16 hours and eating for eight hours. For many people, this means that breakfast starts at noon or 1 p.m., then they stop eating at 8 or 9 p.m. each day.

Regardless of which protocol you choose, there are three universal components to weight loss that people often overlook when they turn to fasting as a weight loss strategy. Here’s how they could impact your success with intermittent fasting for fat loss:

You need to maintain a calorie deficit: At its most basic level, intermittent fasting requires prolonged periods of no eating so that when you are eating, you can eat normally and not worry about eating less to create a caloric deficit. Here’s a practical example:

Traditional dieting approach: You burn 1750 calories per day, so you eat 1250 calories per day to create a 500/day calorie deficit. Over the course of the week, you will have a total caloric deficit of 3500 calories, which yields approximately 1 pound of weight loss per week.

Intermittent Fasting Approach: You burn 1750 calories per day and, instead of eating less each day, you opt to fast for two non-consecutive 24-hour periods during the week. The rest of the week, you eat as much as your body needs (1750 calories/day). This creates a weekly calorie deficit of 3500 calories, which yields approximately 1 pound of weight loss per week.

You need to exhibit self-control:Self-control is a must during periods of fasting and not fasting. Calorically rewarding yourself for a successful fast counteracts what you are trying to accomplish. Pilon advises, When you finish your fast, you need to pretend that your fast never happened. No compensation, no reward, no special way of eating, no special shakes, drinks or pills. This is harder than it sounds, but crucial to your fasting for weight loss success. Fasting for several hours does not give you permission to eat whatever you want in whatever quantities that you want.

You need to be consistent: Consistency is the trump card for long-term weight loss success. You cant fast for a couple days, then switch to a low carb diet for a week, then go back to fasting or a high carb approach. The people that I have have the most success with fasting for weight loss adopt it as a long-term approach to losing and maintaining their weightnot a quick fix to drop weight fast. The more consistently that you fast (not the duration of the actual fast, but the days, weeks, months that you employ intermittent fasting), the more benefits you will reap. As time goes on, your body will have the time to ramp up the right enzymes and pathways to maximize fat burning during your fasted state. (Rake note ofThe 10 Most Misunderstood Diet and Fitness Strategies.)

So, should you fast?Fasting for weight loss works, but so do a lot of other approaches. No dietary approach is magic. Some research suggests that a very low carbohydrate diet yields the exact same benefits of fastingwithout requiring you to stop eating. If you have find yourself overeating after a fast or if you get shaky and light-headed while fasting (signs of hypoglycemia), fasting probably isnt a good approach for you. Know your body and select the appropriate diet plan accordingly.

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Weight Loss Surgery | WeightLoss

Nov 11th, 2017
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At the LifeBridge Health Bariatric and Minimally Invasive Surgery Center, our experts take a team approach to obesity treatment. They are committed to helping patients achieve results that lead to better health and life-changing experiences. With innovative surgical and non-surgical options, we provide compassionate, personalized care that can help you reach your weight loss goals. We can help you determine which options are right for you.

It seems youve tried everything: multiple diets, exercise, even medications to help curb your appetite. But the excess pounds remain.

Obesity is a complex, but common, condition. In the United States, more than one-third of adults, and nearly one in three children and young adults ages 2 to 19, are obese or overweight. Poor eating and exercise habits, genetics and environmental factors are among the causes of obesity, which, if left untreated, can lead to other serious health problems such as:

If lifestyle changes dont work, you may want to consider surgical or non-surgical medical procedures. LifeBridge Health offers both. In addition to laparoscopic gastric bypass, sleeve gastrectomy and adjustable gastric band procedures, we now offer the ORBERA gastric balloon managed weight loss program, a non-surgical option that can help you adapt to healthier portion sizes.

— Ray McMasters

— Bettina Straight.

— Diana Naana

— Stacie Arthur

— Paul Arthur

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Testosterone – webmd.com

Nov 10th, 2017
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Test Overview

A testosterone test checks the level of this male hormone (androgen) in the blood. Testosterone affects sexual features and development. In men, it is made in large amounts by the testicles . In both men and women, testosterone is made in small amounts by the adrenal glands , and in women, by the ovaries .

The pituitary gland controls the level of testosterone in the body. When the testosterone level is low, the pituitary gland releases a hormone called luteinizing hormone (LH). This hormone tells the testicles to make more testosterone.

Before puberty, the testosterone level in boys is normally low. Testosterone increases during puberty. This causes boys to develop a deeper voice, get bigger muscles, make sperm , and get facial and body hair. The level of testosterone is the highest around age 40, then gradually becomes less in older men.

In women, the ovaries account for half of the testosterone in the body. Women have a much smaller amount of testosterone in their bodies compared to men. But testosterone plays an important role throughout the body in both men and women. It affects the brain, bone and muscle mass, fat distribution, the vascular system, energy levels, genital tissues, and sexual functioning.

Most of the testosterone in the blood is bound to a protein called sex hormone binding globulin (SHBG). Testosterone that is not bound (“free” testosterone) may be checked if a man or a woman is having sexual problems. Free testosterone also may be tested for a person who has a condition that can change SHBG levels, such as hyperthyroidism or some types of kidney diseases.

Total testosterone levels vary throughout the day. They are usually highest in the morning and lowest in the evening.

A testosterone test is done to:

You do not need to do anything before you have this test. Your doctor may want you to do a morning blood test because testosterone levels are highest between 7 a.m. and 9 a.m.

The health professional taking a sample of blood will:

The blood sample is taken from a vein in your arm. An elastic band is wrapped around your upper arm. It may feel tight. You may feel nothing at all from the needle, or you may feel a quick sting or pinch.

There is very little chance of a problem from having a blood sample taken from a vein.

A testosterone test checks the level of this male hormone (androgen) in the blood.

The normal values listed here-called a reference range-are just a guide. These ranges vary from lab to lab, and your lab may have a different range for what’s normal. Your lab report should contain the range your lab uses. Also, your doctor will evaluate your results based on your health and other factors. This means that a value that falls outside the normal values listed here may still be normal for you or your lab.

Your doctor will have your test results in a few days.

Men

270-1070 ng/dL (9-38 nmol/L)

Women

15-70 ng/dL (0.52-2.4 nmol/L)

Children (depends on sex and age at puberty)

2-20 ng/dL or 0.07-0.7 nmol/L

The testosterone level for a postmenopausal woman is about half the normal level for a healthy, nonpregnant woman. And a pregnant woman will have 3 to 4 times the amount of testosterone compared to a healthy, nonpregnant woman.

Men

50-210 pg/mL (174-729 pmol/L)

Women

Reasons you may not be able to have the test or why the results may not be helpful include:

To learn more, see:

Fischbach FT, Dunning MB III, eds. (2009). Manual of Laboratory and Diagnostic Tests, 8th ed. Philadelphia: Lippincott Williams and Wilkins.

Chernecky CC, Berger BJ (2008). Laboratory Tests and Diagnostic Procedures, 5th ed. St. Louis: Saunders.

Fischbach FT, Dunning MB III, eds. (2009). Manual of Laboratory and Diagnostic Tests, 8th ed. Philadelphia: Lippincott Williams and Wilkins.

Pagana KD, Pagana TJ (2010). Mosbys Manual of Diagnostic and Laboratory Tests, 4th ed. St. Louis: Mosby Elsevier.

ByHealthwise StaffPrimary Medical ReviewerE. Gregory Thompson, MD – Internal MedicineSpecialist Medical ReviewerAlan C. Dalkin, MD – Endocrinology

Current as ofNovember 20, 2015

WebMD Medical Reference from Healthwise

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How to lower your cholesterol without drugs – Harvard Health

Nov 9th, 2017
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You can begin to reduce your “bad” LDL cholesterol naturally by making a few simple changes in your diet.

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You don’t have to follow an all-or-nothing approach. It’s really a matter of common sense.Kathy McManus,director, Department of Nutrition, Brigham and Women’s Hospital

If your cholesterol is creeping upward, your doctor has probably told you that diet and exercisethe traditional cornerstones of heart healthcould help to bring it down. And if you’d prefer to make just one change at a time to lower your cholesterol naturally, you might want to begin with your diet. A major analysis of several controlled trials involving hundreds of men and women found that dietary changes reduced LDL and total cholesterol while exercise alone had no effect on either. (However, adding aerobic exercise did enhance the lipid-lowering effects of a heart-healthy diet.)

The people in the studies followed a variety of diets, from Mediterranean to low-fat to low-calorie. However, the most effective diets substituted foods with the power to lower cholesterol for those that boost cholesterol. According to Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital, eating with your LDL in mind doesn’t have to be an exercise in self-deprivation. While you may have to say goodbye to a few snacks and fast foods, you can replace them with others that are equally satisfying. “You don’t have to follow an all-or-nothing approach. It’s really a matter of common sense,” she says. She suggests a few ways to start getting your cholesterol under control and keep it normal.

There is so much evidence implicating trans fats in heart disease. “The first thing we do when I’m counseling patients is to go over all the sources of trans fats in their diet and make substitutions,” McManus says.

Trans fats are created by adding hydrogen to a liquid fat to help it solidify. Food manufacturers started using trans fats because they extend the shelf life of packaged baked goods. Fast-food purveyors took to them because they can be reused again and again. Although public pressure has forced the food industry to phase out trans fats, they haven’t disappeared entirely. To avoid eating them inadvertently, scrutinize the labels on food packages before you put them in your shopping cart. If you see “partially hydrogenated” in the list of ingredients, pass that product by. If trans fats aren’t banned from restaurants in your area, ask if the cook uses partially hydrogenated oil before you order.

Saturated fats and dietary cholesterol, which are derived primarily from animal products, aren’t exactly heart-healthy, but it’s all right to eat them in small amounts. McManus says that because eggs are such a good source of nutrients, it’s okay to have as many as four yolks a week and whites as often as you like. She also gives a nod to red meat, shrimp, lobster, high-fat cheeses, butter, and organ meatsbut only to small portions of each one every couple of weeks or so.

Both polyunsaturated and monounsaturated fatty acids help lower LDL. Most plant-derived oils, including canola, safflower, sunflower, olive, grapeseed, and peanut oils, contain both. Fatty fish (such as salmon, tuna, trout, herring, and mackerel), seeds, nuts, avocados and soybeans are also great sources.

Fruits and vegetables have scads of ingredients that lower cholesterolincluding fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. The heart-healthy list spans the color spectrumleafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries. As a rule, the richer the hue, the better the food is for you.

Whole grains are another good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice. Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fiber processed out.

And don’t substitute sugar for fat. “It’s one of the worst choices you can make,” McManus warns. Food manufacturers may boost the sugar content of low-fat salad dressings and sauces to add flavor. If you see sugar, corn syrup, or any word ending in “ose” near the top of the list of ingredients, choose a higher-fat version without trans fats instead.

All fats, whether good or bad, have nine calories per gramabout 100 calories a tablespoon. While you switch to a heart-healthy diet you may need to keep tabs on your calorie intake for a while.

For more information, check out “11 foods that lower cholesterol.”

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Diet tips: six very effective weight loss tips in your …

Nov 8th, 2017
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Can’t get rid of your flabby belly, even though you do sit-ups and crunches until you’re ready to drop? Maybe you’re so mortified by the condition of your abs that you’ve relegated your bikini and low-rise jeans to the dark recesses of your closet.

Before you dump on (or just plain dump) your routines for not giving you killer abs, you should know the real culprit may be your diet or even your high-stress lifestyle.

If you want to go from fat to fab abs, new research shows that what you eat is just as important as how or even how much you work out. And lifestyle counts, too, because stress doesn’t just mess with your head, it also can induce a pooch.

Following are six weight loss tips from the country’s leading weight-loss, nutrition and stress experts, all designed to get you flat abs in just four weeks, plus three delicious, low fat recipes that will fill you up without making you look or feel bloated.

Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily, says leading fiber researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., professor of nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs for three reasons:

Bonus Diet Tips: The “bulk” factor Fiber is like a dry sponge. When it combines with the water in your digestive tract, it makes everything move through more quickly.

Discover more blast the belly fat diet tips!

High fiber diet benefit # 1: The “fill” factor – Because high fiber diet foods like fruits and vegetables supply plenty of bulk to your meals without adding a lot of calories, they keep you feeling full longer and help you lose weight, according to a study at the Human Nutrition Research Center at Tufts University. Researchers concluded that a low fat diet works only if its also a high fiber diet – rich in healthy foods like fruits, vegetables and whole grains, all of which fill you up on fewer calories and less fat. In contrast, a low fat diet that is low in fiber and high in sugar, salt and preservatives can lead to bloating and weight gain.

In a study conducted by Barbara Rolls, Ph.D., a professor at Penn State University and co-author of The Volumetrics Weight-Control Plan (HarperTorch, 2003), subjects who ate vegetables as part of their meals consumed about 100 fewer calories and didn’t make up for the caloric deficit later. While saving 100 calories a day may not sound like much, it translates into losing 10 pounds in one year. Use just this one trick and there goes your tummy!

High fiber diet benefit # 2: The “chew” factor – “High-fiber foods require more chewing and take longer to eat,” explains Leslie Bonci, M.P.H., R.D., author of the American Dietetic Association Guide to Better Digestion (John Wiley & Sons, 2003). “Because your mouth is more involved in the eating of high-fiber foods, you feel more satisfied with a high-fiber meal.”

How to add fiber to your diet comfortably – It’s important to add fiber slowly but consistently to prevent gas. “Make higher-fiber choices throughout the day; don’t have all your fiber in one bunch,” Jenkins says. “This is particularly important with viscous fiber a type of soluble fiber found in beans, oats and barley that also has the benefit of lowering blood cholesterol,” he says.

For best results, increase your fiber intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible.

Read on for diet tips about healthy carbs and their role in your flat abs.

For flatter abs, make carbs 4565 percent (202292 grams based on an 1,800-calorie diet) of your total daily calories. Balance is the key here, so don’t go below 45 percent (202 grams), or above 65 percent (292 grams), which can lead to water retention, bloating and temporary weight gain that shows up in your middle.

When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water, compared to no water at all for protein and fat, according to Peter Garlick, Ph.D., a professor at Stony Brook University in New York. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. (This is why people who go on no- or very low-carb diets can initially lose weight so quickly. They’re really just losing water.) To avoid bloating and weight gain caused by consuming too many or the wrong kind of carbs, follow these weight loss tips:

Weight loss tips # 1: Fill up on fruits and vegetables as part of your healthy high fiber diet. These are the least bloat-promoting foods because they contain plenty of water and fewer carbs and calories for their volume.

Weight loss tips # 2: Avoid high-carb/empty-calorie foods like fast food, snack cakes, cookies and candy. These foods are high in simple carbs and sodium, which cause bloating and weight gain, and are low in fiber and nutrients.

Weight loss tips # 3: Focus on eating a balanced healthy diet. For best results, eat at least three to five, 4-ounce servings of veggies (1525 grams of carbs); two to four, 4-ounce servings of fruit (3060 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per meal (90 grams per day).

Weight loss tips # 4: Make sure you eat enough calories, from complex healthy carbs, lean protein and healthy fats. If you don’t get an adequate number of calories (most women require at least 1,800 per day to lose weight, 2,000 to maintain and 2,400 or more if they’re very active), you risk temporarily lowering your metabolism, which can also bring on bloating.

A good guideline to follow throughout your flat abs diet:

Don’t cut any more than 250-500 calories below what you need to maintain your weight from your balanced healthy diet, advises C. Wayne Callaway, M.D., a metabolic specialist in Washington, D.C.

Read on for diet tips involving water. Are you drinking too much or too little?

Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. “Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat,” said Jeff Hampl, Ph.D., R.D., nutrition researcher and assistant professor at Arizona State University.

An easy way to tell if you’re drinking enough is by checking the color and quantity of your urine. If it’s pale yellow and high volume, you’re doing OK. If it’s dark and scant and/or you’re thirsty, you’re very likely to be dehydrated. Follow these weight loss tips to stay hydrated and healthy:

Weight loss tips # 1: Drink at least eight, 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium. If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report.

Weight loss tips # 2: Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.

Weight loss tips # 3: Watch your intake of alcohol and caffeine. Both are natural diuretics, which increase fluid loss and don’t replace your body fluids as effectively as water, juice and caffeine- and alcohol-free beverages. Because they promote dehydration, alcohol and caffeine also can fatten abs.

The next set of diet tips will help you detect and eliminate hidden sodium in your diet for your flat abs.

Sodium may have a bad rap, but it’s essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating.

According to the NAS, the average woman needs only 500 milligrams of sodium a day. Most of us get more than six times that, or 3,0006,000 milligrams per day. The consequence of all this sodium most of which is consumed as salt and preservatives in processed foods, fast foods and restaurant foods isn’t pretty for your abs. That’s because where sodium goes, water follows.

When you eat a high-sodium meal, say, from your favorite Chinese takeout at 3,000 milligrams per entree, your body responds by retaining water. This results in edema and, possibly, a rise in blood pressure. Sodium’s visible traces are outlined the next day when you stand sideways in your full-length mirror: major B-L-O-A-T! Even though it’s temporary, that’s no consolation when you want to wear something revealing that day. Here are diet tips to lower your sodium intake:

Eliminate sodium in diet tips # 1: The American Heart Association recommends you consume no more than 2,400 milligrams of sodium daily roughly 1 teaspoon of table salt. That’s enough sodium to replenish your supply even if you work up a major sweat.

Eliminate sodium in diet tips # 2: Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium, compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup. Read labels carefully and stick with low-sodium brands like Healthy Choice.

Check out two more excellent weight loss tips next to kick your flat abs diet into high gear.

It never fails: You have a heavier-than-normal evening meal or snack, and when you weigh yourself the next morning, you’re up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight.

Evening eating is often the most problematic for women, as it can be related more to emotional issues than to real hunger. You’re tired, lonely, bored, anxious; you want to relax or reward yourself after a tough day. But indulge too many nights in a row and that temporary water gain becomes permanent fat gain and fatter abs, rather than the flat abs you want.

In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you’ll receive a double benefit: You’ll wake up with a flatter tummy, and you’ll also have a better appetite for a fiber-rich breakfast, which sets you up for a day of healthful eating. Some diet tips to get you started:

Weight loss tips # 1: Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day (breakfast-snack-lunch-snack-dinner). By staying full and energized, you’ll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices (no bingeing or craving) and enjoy the most efficient burning of calories.

Weight loss tips # 2: Eat two-thirds of your calories before dinner. Your body needs calories when you’re active, not at night, when your natural rhythm is slowing down. Make sure to eat breakfast, lunch and dinner to keep your metabolism revved.

Weight loss tips # 3: If you have to eat at night because you’re hungry, stick with fruit, vegetables and other foods that are low in fat, calories and sodium.

Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. Pamela Peeke, M.D., M.P.H., author of Fight Fat After Forty (Penguin, 2000) calls this “toxic weight,” because it’s associated with heart disease, diabetes and cancer.

“Worrying over an issue that will not go away can lead to prolonged increases in your cortisol,” says Peeke. “That means one heck of a stress-related appetite and fat abs.” To reduce stress-related eating, try these diet tips:

Weight loss tips # 1: Move it to lose it. A recent study conducted at the Fred Hutchinson Cancer Research Center in Seattle showed cardiovascular exercise is especially effective in reducing midsection weight gain.

Weight loss tips # 2: Chill out. When you feel stress building, take a few moments to breathe deeply and regroup.

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Best Diet Tips Ever: 22 Ways to Stay on Track in Pictures

Nov 8th, 2017
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SOURCES:

American Academy of Family Physicians.American Dietetic Association.Astbury, N.M. Journal of Nutrition, July 1, 2011.Barrie Wolfe-Radbill, RD, New York University Surgical Weight Loss Program, New York.Bauditz, J. British Medical Journal, January 12, 2008.Cleveland Clinic’s Miller Family Heart & Vascular Institute.Dawn Jackson Blatner, RD, spokeswoman, American Dietetic Association.Elder, C.R. International Journal of Obesity, March 29, 2011.Hollis, J. American Journal of Preventive Medicine, August 2008.International Journal of Eating Disorders, March 2005.International Journal of Obesity, August 2005.Janet Polivy, PhD, psychologist, University Of Toronto at Mississauga, Ontario, Canada.Jennifer A. Linde, PhD, assistant professor of epidemiology, University of Minnesota Twin Cities Campus, Minneapolis.Jennifer Waugh, RD, LDN, clinical nutrition manager, Mercy Medical Center, Baltimore.Ludy, M. Physiology & Behavior, March 1, 2011.Obesity Research, November 2005.Paul P. Baard, PhD, motivational and sport psychologist; associate professor, Fordham University.Pereira, M.A. Journal of Nutrition, January 1, 2011.USDA Nutrient Database.Weight Control Information Network.

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Extreme Weight Loss’ Chris Powell Shares Horrifying Car …

Nov 8th, 2017
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Extreme Weight Loss’ personal trainer Chris Powell was involved in a serious car accident yesterday with his wife Heidi and 3-year-old son Cash and the aftermath is pretty scary.

The 34-year-old ABC star posted pictures on his Instagram and described the terrifying incident. “We were rear ended by a car doing approx. 45 mph while we were at a complete stop,” he writes. “One of the most terrifying experiences of my life was the moment before I turned around to check on Cash, who was screaming behind me.”

Shook up from the accident, the family is reportedly doing okay with some minor bruises. Chris and Heidi have four children, two from Heidi’s previous marriage, but only Cash was with them.

Chris writes that he is thankful for the kind words, prayers and his family even moreso. “Heidi and I spent the last day holding our little ones and letting them know how much we love them.”

He reminds us all that “life can change so quickly,” and asks that we let those close to us know how much we love them.

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Peachtree Surgical & Bariatrics – Weight Loss & Minimally …

Nov 5th, 2017
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Because our practice is vested in our patients long-term sustained weight loss, we partner with our patients before and after surgery by providing supportive options in the areas in which they need the most help. Each patient is unique, therefore their care must mirror their uniqueness and personal needs.As a result,our multi-modal team of physicians, nurses, nutritionists, exercise physiologists, and lifestyle therapists work together to provide a customized continuum of care for each patient prior to and in the months and years following surgery.

Peachtree Surgical & Bariatrics has been designated an ASMBS (American Society for Metabolic and Bariatric Surgery) Center of Excellence in bariatric surgery, an affirmation of PSBs dedication to patient care and exceptional outcomes. If you are considering weight loss surgery, we invite you to come to an upcoming seminar to learn more. Furthermore, if you are a candidate for gallbladder, hernia, or thyroid & parathyroid surgery, we can assist you through our Minimally Invasive Surgery program. We are committed to your long-term wellness and look forward to making this journey with you.

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