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  • midlifelove 5:52 am on August 24, 2009 Permalink | Reply
    Tags: carbohydrate, diet, , fast food restaurants, low calorie, low carb diet, maintaining weight loss, National Weight Control Registry, NWCR, regular physical activity, successful slimmer, ,   

    Exercise Won’t Make You Thin – Successful Losers 

    sucess loserYou’ve lost weight – more than once – but you always put it back on again. Experts agree that maintaining loss is the even harder than losing it in the first place. And according to people who should know – a group who lost big amounts and successfully remained slimmed down – regular physical activity is an important part of their success.

    Secrets of the Successfully Slim

    The National Weight Control Registry  – which maintains a registry of 5000 people, average age 45, who have lost big amounts of weight and kept it off for more than a year – looked at the lifestyle secrets of these people, with weight loss of 30 kg for an average of 5.5 years.*

    Nine of ten of those who were successful modified both diet and exercise to lose weight and keep it off.

    Successful strategies included:

    • eating a diet low in fat
    • frequent self-monitoring of body weight and food intake
    • high levels of regular physical activity

    Low Calorie, Not Low Carb Best

    Specifically, these successful slim people (80% of them women) followed these guidelines:

    • low calorie diet of on 1381 kcal/day on average
    • 24% fat, 19% protein, and 56% carbohydrate calories
    • < 1% of participants consumed a low carbohydrate diet
    • the few who did eat < 24% carbohydrate calorie diets maintained their weight for less time and were less physically active
    • consumed  5 meals per day, ate at fast food restaurants only 1x week, and 2.5 meals per week at other restaurants
    • 3 in 4 participants weighed themselves either daily or weekly
    • most participants monitored their dietary intake regularly, particularly if they noted more than a couple lbs of weight gain
    • 91% of the registrants used exercise to assist them with weight maintenance
    • women averaged 2545 kcals/wk and men 3293 kcals/wk in physical activity; this is equivalent to walking 20-30 miles per week
    • most increased both lifestyle activity and regular structured exercise
    • 77% of registrants used walking as their main form of exercise
    • 1 in 5 engaged in weight training
    • among those who regained weight, they increased fat intake, decreased physical activity by an average of 800 kcals/wk, and reduced the amount of self-monitoring activities

    The Registry study offers hope for those who stick with it. It found the longer you do it, the easier it gets.  “Once these successful maintainers have maintained a weight loss for 2–5 years, the chances of longer-term success greatly increase,” the NWCR study says.

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    • Поликсена Вышеславовна 10:04 pm on November 11, 2009 Permalink | Reply

      Вечер добрый. Вот меня, как консультанта из Белорусии, беспокоит вопрос о отношении к нам, так сказать к тем, кто только начинает свою карьеру… Поговаривают, что в других странах накануне праздников, консультантов поздравляют, дарят что-то ценное, а не обходятся банальной открыткой, как это делается у нас… Ведь это же несомненно и приятно и понимаешь, что тебя хотя бы немного, но уважают. Расскажите, как у Вас с этим?

  • midlifelove 5:44 am on August 21, 2009 Permalink | Reply
    Tags: aerobics, cardio, diet, eat more, , fatter, hungrier, John Cloud, obese, overcompensate, resistance, reward, , thin, Time magazine,   

    Exercise Won’t Make You Thin? Yeah Right. 

    exercise won't make you thinTime magazine and writer John Cloud bought themselves a fight with the Aug 9 cover story Exercise Won’t Make You Thin. Howls from medical professionals, personal trainers, and their nemesis – the people who moan they “exercised for four hours a week and never lost a pound” – are still ringing.

    Time argued:

    • Exercising just makes us hungrier, which means we eat more, AND
    • Because we’ve exercised we “reward” ourselves with the chocolate pastry or muffin we would not have otherwise had, immediately undoing the calorie loss we’ve earned with our workout session (women are apparently the worst “overcompensators”.)
    • We’re being “tricked” into unpleasant and useless exercise and while we are just getting hungrier and fatter. (Look at national obesity figures.)

    The resulting pros-and-cons discussion has thrown up some great research clarifying whether exercise gets you thin, keeps you thin or both.

    The short conclusion is it depends on what sort of exercise (aerobic, weights etc) you are doing. And while it may not help you lose weight,  it certainly will help you stay that way.

    Diet to Lose, Exercise to Maintain

     

    Two studies in particular show clearly that while diet may play a bigger part than exercise in losing weight, exercise plays an essential part in maintaining that loss.

    One 12 week study by Kramer, Volek et al,* which included aerobic, strength training, and diet controls, showed fat mass losses from the three approaches as follows:

    • Diet only: 6.7kg,
    • Diet/aerobics/cardio: 7kg,
    • Diet/aerobics plus weights/resistance: 10kg.
      wexercise_0817 copy

     

    Most noteworthy – the group that combined diet, cardio and resistance training lost almost no lean tissue whereas the diet only group lost almost 3kg worth of lean tissue.

    Training was 3 times a week starting at 30 mins and progressing to 3 x 50 minutes over the 12 weeks. So the weight training group lost 3.3 kg, (21.1lbs,) – 44% and 35% more than diet and aerobic only groups respectively –  in the same time frame.

    We’ll deal with study number two – which examined the lifestyles of people who had taken off large amounts of weight and then successfully kept it off – in Instalment 2 of Exercise Won’t Make You Thin Successful Losers.

    *Kramer, Volek et al., Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, 1999.

     
  • midlifelove 9:45 am on August 11, 2009 Permalink | Reply
    Tags: 25-year-old, 50-year-old, binge diet, , diet, , fitness, gym, healthy, junk food, lifestyle, Madonna, running,   

    Average 50 year-old Fitter Than 25-year-old 

    madonnaThe average 50-year-old is now healthier and fitter than someone half their age, a study has revealed.

    It found the average 25-year-old in Britain consumes more than 2,300 calories a day, exercises only three times a week and scoffs 12 types of junk food a month.

    But the typical 50-year-old has only 1990 calories each day, does at least four forms of exercise and treats themselves to just one piece of junk food each week.

    And while those in their mid-20s have three takeaways a month, the older generation have only one.

    Madonna the Role Model

    Pop star Madonna is a perfect example of someone who is fighting fit at the age of 50.

    Around 4,000 people aged 16 to 80 were quizzed as part of the diet and lifestyle study, which was commissioned by global nutrition and direct selling firm Herbalife.

    Neil Spiers, of Herbalife, said: “The results are surprising as it’s natural to think the younger you are, the fitter you are.

    “It seems many young people are making the mistake of underestimating the benefit of a more balanced, holistic approach to diet and lifestyle.

    “It’s great to think the older generation are showing the youngsters the way when it comes to healthier living.”

    More Likely to Walk Dog

    The survey found over-50s were more likely to walk during the day — to the shops or with the dog — while those in their 20s tend to drive everywhere. But when it comes to excuses for not exercising, more than a third of 25-year-olds blame lack of time, compared to 22 percent of over-50s.

    Seventy percent see themselves as healthy — exercising for 27 minutes a day, at least three times a week, opting to go for a walk, run, cycle or go to the gym.

    But the average person still believes they are overweight by 9 lbs and over a quarter of the population are on a diet.

    Fibbing About Flab

    The study also highlighted the lengths people will go to in order to hide their flab.

    Almost a quarter have lied about the amount they eat and one in five have fibbed about their weight. And 12 percent have cut labels out of clothing which revealed their real size.

    A sneaky 16 percent have turned to slimming aids without telling anyone and 7 percent have uploaded misleading pictures on Facebook. About a third admitted “binge dieting” to fit into a dress or to look good in a bikini in time for a holiday.

     
  • midlifelove 4:38 am on April 21, 2009 Permalink | Reply
    Tags: , aerobic, , , , , , , , , , detox diet, diet, , , , , , , lemon, , , , , , , , , , v figure   

    10 Effective steps to get rid of Beer Belly 

    What have Jack Black, Jack Nicholson and John Travolta got in common with nearly half of all men in the US, the UK and Australia? As evidenced in recent paparazzi shots, they’re all showing signs of the dreaded “beer belly” – that bulge around the abdomen that hangs unattractively over a chap’s pants and increases the likelihood of heart disease, diabetes and dementia. That’s right, latest research shows if you’ve got a big belly in your 40s, you’ve got up to a 30 per cent greater chance of having dementia in your 70s.*

    Whatever you call it, beer gut, beer pot or beer belly may not necessarily have a lot do to with beer drinking – but almost certainly alcohol consumption of some sort will play a big part in its creation.

    So how do I get rid of beer gut fat?

    gorilla2

    It’s difficult to lose beer gut fat but not impossible. The trick is to take your time, cut out the alcohol or reduce it a lot, and take up something you enjoy that will provide regular exercise. Here’s a quick guide to how to do it:

    Ten Tips for Banishing Your Beer Gut Now

    1) Get inspired Your inspiration will serve as your motivation, so think of something that you really want. Is it being able to look better? Wear cooler clothes? Attract more women? Have more energy? Perform better sexually? If you are motivated by the fact that you can impress that new woman with your sculptured abs, then go lose your beer belly now.

    2) Set realistic goals – If your waistline measures 38 inches, set a goal and make it 37 next month. You can make it 35 on the second, and then 32 on the next. Don’t aim to make it 24 if you are starting from 38 — and even if it’s from 38 to 34, it wouldn’t still be a realistic goal to achieve. Set only the goals you and your body can attain.

    3) Combine aerobic exercise and strength training You won’t get rid of a beer belly just by doing sit ups. Research show that aerobic exercise – swimming, treadmill, speed walking, running, spinning and biking at least four times a week – is required to reduce belly fat. You need to spend at least 45 minutes per session. You should also walk as often as possible.

    4) Strength training While it won’t remove belly fat you’ve already accumulated, strength training does prevent the formation of new deep abdominal fat as proven by Kathryn Schmitz of the School of Medicine in the University of Pennsylvania.* After two years, the middle-aged strength training group members gained only a small percent of deep abdominal fat while the control group gained 21 percent.

    You may want to consider not only working out your abs, but also working out your shoulders, pectorals, back, and arms to help create a more shapely “V” figure, which will help reduce the appearance of your belly. Keep this in mind: bulking up your muscles requires fewer reps (about 8 ) and fewer sets with greater weight. Building leaner muscle requires more reps, more sets, and less weight.

    5) Burn fat slowly Don’t crash diet. You’ll weaken muscle, slow your metabolism, and in the long run damage your health. Instead, aim to reduce your weight by 1 or 2 pounds a week, by eating plenty of fruit, vegetables, whole foods, and reducing fat and sugar. Always eat a good breakfast. Five small meals in a day is highly recommended. You will look good, feel good and stand a much better chance of keeping your weight and your beer gut down permanently.

    6 ) Drink less alcohol There’s a reason they call it a “beer belly,” and drinking less beer, or quitting drinking altogether, will help you lose belly fat. No matter who (or how good looking) the drinker is, beer is bad for a number of reasons. The most obvious reason is the caloric content of beer. The less obvious reasons are the inflammation of the pancreas and liver, and the bloating that often accompany the over-consumption of alcoholic beverages; this includes alcohol mixed with sweet, sugary liquids like soda.

    7) Build exercise into daily routines Park the car a few blocks from work forcing you to walk the rest of the journey every day. If you take the bus or train, try and get off a stop or two early and walk the rest of the journey. Avoid taking lifts and escalators if there are stairs you can take instead.

    8) Reduce sugar Sugar is a big one. The sugar found in junk food and soda is the kind of sugar that burns quickly, unlike those sugars found in fruits and vegetables, which burn more slowly. If your body is processing sugar to create energy, and you’re not using any energy, those sugars will be converted into fat for later use. If you’re going to enjoy sweets, enjoy them right before you use the Stair Master.

    9) A daily lemon — Recognize your best friend when it comes to burning fat: a lemon. The formula is simple. In a glass of lukewarm water, put the juice you have squeezed from half a lemon. It’s the best way to jumpstart your problematic metabolism and it also cleanses your liver.

    10) Drink water – Drinking water after eating is not enough. If you are not drinking enough water a day, then don’t expect to lose your beer belly anytime soon. Eight glasses containing eight ounces of water a day will make your chances of getting rid of beer belly bigger and better.

    The final clincher – bizarre beer gut fact No 3

    Blokes who booze in a big way could end up with not just a belly but ‘big man boobs’ too. Why? Because drinking large amounts of alcohol on a regular basis can cause a slight increase in the production of the female hormone, estrogen, on top of a reduction in the male hormone, testosterone.

    It’s a long term commitment to lose belly fat, but when you’re fit, trim and mentally alert at 70, you’ll be glad you did it.

    * Rachel A. Whitmer, PhD, research scientist of the Kaiser Permanente Division of Research in Oakland, CA, and member of the American Academy of Neurology. Published March 26, 2008, online issue of Neurology, the medical journal of the American Academy of Neurology.

    * Schmitz KH, Jensen MD, Hannan P. Strength training prevents increase in visceral fat among women. Presented at the American Heart Association’s 46th Annual Conference on Cardiovascular Disease Epidemiology and Prevention in association with the Council on Nutrition, Physical Activity, and Metabolism, Phoenix, AZ, March 2-5, 2006.

     
  • midlifelove 5:13 am on April 14, 2009 Permalink | Reply
    Tags: , conscience, dark chocolate, diet, excuses, , preservatives, , south american, truffles,   

    Plenty of Good Reasons to Eat Chocolate 

    Generally festive seasons such as Christmas, Easter and birthdays are good enough excuses for eating chocolate.

    However with none of these in sight for the next five months I was looking for some guilt-free excuses for eating chocolate, and I have compiled a list to sooth my – and perhaps your – conscience.
    maslows-chocolate1
    1.      It is a hot day and I cannot leave chocolate behind in the car, so I had better eat it before it melts.

    2.      Eating chocolate can help improve your maths. That’s according to Prof David Kennedy, director of the brain, performance and nutrition research centre at Northumbria University, and a co-author of a study which showed chocolate could be beneficial for mentally challenging tasks.

    3.      I am supporting the economy of a developing country in South American by eating chocolate; it is for a greater good.

    4.      I am eating chocolate for the fruit and nut in it.

    5.      Use the term sampling chocolate instead of eating. Example: I am sampling this handmade chocolate truffle.

    6.      If I eat equal amounts of dark chocolate and white chocolate, is that a balanced diet? Don’t they actually counteract each other?

    7.      A nice box of chocolates can provide your total daily intake of calories in one place. Isn’t that handy?

    8.      Put “eat chocolate” at the top of your list of things to do today. That way, at least you’ll get one thing done.

    9.      It’s got protein in it. “A chocolate bar has around 3-4 grams of protein.”

    10.   It can prolong your life. “Men who ate the most chocolate had a 47 percent lower mortality rate over 15 years than a similar group that consumed little chocolate.”

    11.  This chocolate bar is not mine; I am holding it for a friend.

    12.  Chocolate has many preservatives. Preservatives make you look younger.

    13.  Q. Why is there no such organization as Chocoholics Anonymous?
    A.      Because no one wants to quit.

     
  • midlifelove 7:20 am on April 7, 2009 Permalink | Reply
    Tags: , , , , , , , , , , diet, , , , , , , , , , , , , ,   

    Bizarre beer belly facts 

    Does what I drink make a difference?

    Different drinks have different calorific contents and a pint of lager or bitter certainly packs in more than a glass of wine, but it all adds up. Every day, a healthy male will consume roughly 1850 calories as part of his diet. Your average pint of bitter contains roughly 200 calories, so if you’re knocking back three or four pints a night that’s almost half your daily nutritional intake. All else being equal, just one beer every evening adds over 1000 calories to the equation each week. In less than a month, an unwanted pound has materialized! And so-called light beers aren’t much help; a 12-ounce serving still contains 100 calories or more.

    How you drink alcohol — how often, how much, when and what kind – also has impact. New research shows binge drinkers develop bigger bellies than people who consume the same amount but drink regularly. Wine drinkers have smaller bellies than hard liquor drinkers.

    Where does your beer gut come from?

    It’s basic maths. You get a beer belly by consuming more calories than your body needs. If you burn off more calories than you consume in food or drink then you lose weight. If you consume more calories than you burn off with exercise then you gain weight. Not rocket science is it?

    gorilla

    Bizarre beer gut fact No 1 – beer doesn’t make you fat

    That’s right – because of the unique ways alcohol is absorbed in the body, your beer belly is not beer fat. This is because alcoholic calories are used by the body first – they are not stored and converted into fat. But the trick is, the body is so busy burning up calories from the alcohol that it doesn’t burn up the calories from the fatty foods that are being eaten at the same time. People tend to eat fatty foods – chips, pies, pizza, peanuts sausage rolls and fatty steaks when they consume beer rather than low fat salads…And it’s the fat from these foods that will be stored around the abdomen.

    Bizarre beer gut fact No 2 – starving yourself to reduce calories won’t help

    In an attempt to avoid gaining weight, some drinkers employ the strategy of substitution: on the days when they imbibe, they subtract food from their menus and replace those calories with alcohol. Aside from the obvious nutritional downside of such a practice, it doesn’t really work. Alcohol exhibits some unique and inconvenient properties that can thwart even the most conscientious calorie counter.

    •    While alcohol consumption may slightly increase one’s metabolic rate—leading to more total calories burned—the calories that are burned are drawn from protein sources (muscle). So, even if drinkers maintain their body weight, they may actually lose muscle mass while gaining fat.

    •    Alcohol interferes with the liver’s ability to break down glycogen stores. This leads to a drop in blood sugar, which triggers the hunger reflex. In many settings where alcohol is consumed, the foods available to deal with those hunger pangs tend to be high in calories.

    •    Alcohol impairs a drinker’s judgment, often leading to the consumption of more calories than usual (typically in the form of high-calorie, low-nutrient-density snacks). And, once a beer or two has been consumed, it isn’t unusual for people to switch to mixed drinks, some of which pack a whopping 800 calories or more.

     
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