Weight Loss with Sohu12

In the study performed by the US researchers and published in the National Diabetes Information Clearinghouse (NDIC) in October 2008, a total of 3,234 overweight people participated in a three-year diabetes prevention program. The participants were segregated into three groups: The first group, called the lifestyle intervention group, received intensive training in diet, physical activity, and behavior modification. By eating less fat and fewer calories and exercising for a total of 150 minutes a week, they aimed to lose 7 percent of their body weight and maintain that loss. The second group took the popular anti-diabetic drug Metformin (850mg twice a day), and the third receiving a placebo (an inert sugar-type pill labeled exactly like the Metformin drug). The Metformin and placebo groups also received information about diet and exercise but no intensive motivational counseling. At the beginning there was also a fourth group receiving the drug Troglitazone (Rezulin). This group was discontinued when it was discovered that Rezulin has the potential to cause serious liver damage.

After concluding the three-year prevention program, all participants had access to ongoing lifestyle coaching and were frequently monitored regarding their glucose blood levels over a period of ten years.

The study clearly shows that overweight people reducing their weight by 7 percent, combined with a 30 minute daily exercise program, achieve a reduction of developing Type 2 diabetes by 58 percent compared with the people of the placebo group. Weight loss and physical activity improve the body’s ability to use insulin and process glucose and thus reduce the risk of developing diabetes. This finding was true for both men and women and across all participating ethnic groups. Weight reduction in particular was beneficial for participants over 60 years who achieved this way a diabetes risk reduction of 71 percent.

The group applying Metformin also showed a significant diabetes 2 risk reduction of 31 percent. Metformin was found to be most effective in men and women between 25 and 44 years and in those with a body mass index of 35 or higher (i.e. with at least 60 pounds overweight) and least effective in people over 45 years old.

Further analysis of the data also have added to the evidence that changes in diet and physical activity leading to weight loss not only reduce diabetes risk but also risk of cardiovascular diseases, including high blood pressure and metabolic syndrome. Participants in the lifestyle intervention group who did not have metabolic syndrome at the beginning of the study—about half of the participants—were less likely to develop it than those in the other groups.

This study is one more proof of the importance of weight control and physical exercises for personal wellness and good health. It clearly shows that lifestyle factors (obesity and sedentary lifestyle) are very important in triggering the genetic elements that cause Type 2 diabetes. People having somebody in the family suffering this disease should pay special attention to these results and considering them as a motivation for applying a rigorous weight control and routinely physical training program.

ght (c) 2009 Neal Spruce

One factor determines your weight …calories

Controlling your weight comes down to one thing - managing calories. Your body is a complex machine that requires fuel to run your metabolism and perform all movement. Calories from the food and beverages you consume provide this fuel. If you burn all the fuel you take in, your weight will remain stable. If you end up with excess fuel that isn’t burned, it will be stored as body fat and your weight will increase. Similarly, if you burn more fuel than you take in, you’ll lose weight - it’s that simple. By managing the calories you take in and the calories you burn, you can successfully control your weight.

So why have the majority of adults become overweight or obese in recent decades? Each has taken in more fuel than the body burns mostly as a result of lifestyle changes. Manual labor is now performed by machines and computers. Very few calories are burned during our daily routine because work, transportation, recreation and entertainment are mostly sedentary. People eat out more frequently and enticing food is offered everywhere in large quantities, day or night. Because people have a natural tendency to preserve energy and eat even when we’re not hungry, modern lifestyle easily leads to unburned fuel and unwanted weight gain.

Beware of the creeping waistline

Experts predict nine out of ten people will be overweight or obese at some point in their lifetime. However, most people don’t realize they’re becoming overweight because it happens fairly slowly. The average yearly weight gain among adults is one to three pounds. This means most people are off by only 20 to 30 calories a day. Small changes such as skipping those last few bites or taking 200-300 extra steps per day will keep you trim and away from weight loss diets. But keep in mind as you get older, you’re likely to burn fewer calories because your daily routine changes. This means you need to start thinking about your caloric intake and your level of physical activity. And to keep your weight in check, you’ll need to get on the scale or measure your waistline more than once a year.

Boost your calorie IQ

One of the most effective weight control tools is tracking what you eat. An old fashioned pen and paper work just fine but online trackers also offer support and feedback. After a week or so, you’ll be amazed at how much you learn and your calorie IQ will get a huge boost. Those who consistently track what they eat lose more weight and are more successful at keeping the weight off. Doing so will help you decide where to cut back - skip a regular 20 ounce soda and save 250 calories, switch from whole milk to skim milk and save 50 calories a cup, go for regular coffee instead of a regular blended drink and save 300 calories. If you can’t face cutting all of your favorites out of your diet, eating smaller portions is an acceptable compromise. The small steps are often the ones which have the biggest effect, since they’re easier to stick with. Check your surroundings

Scientific studies reveal that your surroundings influence the amount we eat. The bigger the portions, the more you’ll eat. It’s hard to stay away from favorite foods when they’re right in front of you. If you’re in a social setting, at a buffet or drinking alcohol, you’ll probably eat more. If you watch TV while you eat, you’ll overeat. So control your environment by limiting portion sizes, keeping tempting foods out of sight (and out of mind) and game planning before social events. For instance, you may decide to eat or exercise before the party. In any case, be conscious of your environment otherwise you’ll take in more calories without even noticing it.

Step up your activity level

Every calorie you consume or have stored on your body can be burned through activity. If weight control is the goal, step up your activity level. Start by determining how active you are by using a pedometer to measure the steps you take. Gradually increase your daily steps any way you can - short walks, more chores, pacing while watching TV or talking on the phone and of course, climbing stairs at every opportunity. If you prefer the gym, that’s fine too as long as you’re burning more calories by working harder or adding to your regular workouts. Keep in mind that the more active you are, the more fuel your body burns. This means you can speed up your weight loss efforts or choose to eat more.

Monitor your progress and adjust

Monitor your progress at least once a week by weighing in or taking your circumference measurements. For accuracy purposes, it’s best to check your weight at the same time of day with the same clothing. Also, consider weighing in mid week because weight fluctuations tend to occur after a weekend of dining out or indulging. Because weight can fluctuate on any given day, judge your progress over time. If your results aren’t moving in the right direction after any two to three week period, you’ll need to adjust. Reduce the calories you take in or increase movement until you make progress.

Set goals and get support

Set a short term and long term goal and write them down. In doing so, you make a commitment to yourself which helps propel you into immediate action. Healthy weight loss for most people is half a pound to two pounds per week but the more weight you have to lose, the faster you can lose it. One pound of body fat contains approximately 3,500 calories. The data below shows you how many calories you’ll have to cut out of your diet or burn off through exercise to reach your weight loss goals.

Weekly weight loss goal ½ lb 1 lb 1.5 lb 2 lb

Average daily calorie deficit 250 500 750 1000
(# to reduce or burn above maintenance)

Finally, get support from a friend, family member or from our online community. The key to weight control is managing calories, and by staying persistent and consistent you’ll eventually reach your goal.

References –
Vasan RS, Pencina MJ, Cobain M, Freiberg MS, D’Agostino RB. Estimated risks for developing obesity in the Framingham Heart Study. Ann Intern Med. 2005 Oct 4;143(7):473-80.

Williamson DF, Kahn HS, Byers T. The 10-year incidence of obesity and major weight gain in black and white U.S. women aged 35-55. Am J Clin Nutr. 1991;53:1515S-1518S.

Zhang Q, Wang Y. Trends in the Association between Obesity and Socioeconomic Status in U.S. Adults:1971-2000. Obes Res. 2004;12:1622-32.

Hollis JF, Gullion CM, Stevens VJ, Brantley PJ, Appel LJ, Ard JD, Champagne CM, Dalcin A, Erlinger TP, Funk K, Laferriere D, Lin PH, Loria CM, Samuel-Hodge C, Vollmer WM, Svetkey LP, Weight Loss Maintenance Trial Research Group. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 2008 Aug;35(2):118-26.

Kruger J, Blanck HM, Gillespie C. Dietary and physical activity behaviors among adults successful at weight loss maintenance. Int J Behav Nutr Phys Act. 2006;3:17.

Wansink B, Painter JE, North J. Bottomless bowls: why visual cues of portion size may influence intake. Obes Res. 2005 Jan;13(1):93-100.

Wansink B. Environmental factors that increase the food intake and consumption volume of unknowing consumers. Annu Rev Nutr. 2004;24:455-79. Review.

At any given time, over 40% of women report being on a diet to lose weight. Many people are constantly looking for ways to become slimmer and healthier. And, while most of us now realize that there are no magic bullets, it’s nice to know the little tricks that can help improve our success at losing weight and keeping it off.

One study reported by the UK Tea Council examined the effects of caffeine and green tea on weight loss and maintenance to see if either substance could provide benefit in losing weight and keeping it off.

The study evaluated 76 people who were either overweight or moderately obese. During the study, participants were placed on a very low calorie diet for a period of four weeks, after which they were placed on a weight maintenance program for three months. Some of the participants consumed caffeine and some did not.

During the weight loss period, the subjects lost an average of 5.9kg. Those who consumed caffeine lost more weight than those who did not. They also reduced their fat mass and waist circumference more than those who did not consume caffeine. During the weight maintenance period, all of the subjects received either a green tea/caffeine supplement or a placebo. They were instructed to continue their normal caffeine consumption.

During the weight maintenance phase, subjects who took the green tea/caffeine supplement continued to lose weight, even if the only caffeine they consumed was in the form of the supplement. Those who were high caffeine consumers did not see a significant effect from the green tea/caffeine supplement over what they were already experiencing from their caffeine intake.

This study showed using green tea can be an effective way to help you lose weight, even without additional caffeine consumption. This is important news for those who wish to lose weight, but have difficulty with caffeine. Because green tea is much lower in caffeine content than most other caffeinated beverages, it is better tolerated than many other forms of caffeine. For those who do tolerate caffeine well, nearly any caffeinated beverage seems to help you lose weight.

We have just begun to learn the health benefits of green tea, and more research is needed before we can have irrefutable evidence of exactly what benefits it provides and how. But, in the meantime, there is a lot of anecdotal evidence that suggests that green tea offers many benefits both in the area of weight control and other health issues.

In other studies, green tea has been shown to regulate blood sugar naturally, which could be of significant value in the fight against obesity and diabetes. Those whose blood sugar is out of control often have trouble losing weight and are often pre-diabetic, meaning that their blood sugar numbers are high, but not high enough to be classified as diabetic. If green tea can help regulate blood sugar, it may help those who are overweight and those who are pre-diabetic get their blood sugar numbers under control without medication.

Green tea also has been shown to reduce the risk of cardiovascular disease, another illness that often plagues those who struggle with their weight. It appears that green tea reduces the health problems associated with a high level of LDL cholesterol, one of the most significant factors in heart disease.

LDL cholesterol is the “bad” cholesterol that turns into plaque and sticks to our arteries, causing narrowed arteries. Narrow arteries mean restricted blood flow, which increases the risk of heart attack and stroke.

Green tea appears to prevent the LDL cholesterol from hardening; the process that causes it to stick to harden and stick arterial walls. If the LDL cholesterol cannot harden and stick to the arterial walls, then it does not pose the threat that it normally would.

Another important possibility that green tea may offer is the ability to prevent some forms of cancer. This also is good news for those struggling with their weight, as the overweight are at a higher risk of many forms of cancer than those who maintain a normal weight. Green tea has been shown to reduce the risk of breast, prostate, digestive system, lung and pancreatic cancers. We know that, in particular, the overweight are at a higher risk for breast and digestive system cancers.

If you’re struggling with your weight, there’s no substitute for a healthy diet and regular exercise. Only consistent effort to eat a healthy, low fat and high fiber diet along with an exercise routine you can stick with will provide long term success in maintaining a healthy weight. However, understanding the tips and tricks that can speed your metabolism and burn more fat can help you reach your weight loss goals more easily and ensure that the excess weight is gone for good.

"Lose weight without dieting!"

"Eat all you want and lose five pounds a week!"

"Drop the weight while you sleep!"

Ads for losing weight are everywhere. Everyone seems to have a plan…but most of them cost you something. Here’s the real (and inexpensive) secret to maintaining a healthy weight: Don’t take in more calories than you use! If you want to lose weight, reduce the calories you take in and increase the energy you use.

There are no shortcuts to making long-term changes in the way you eat and exercise. The good news is that once you make these changes, eating healthful foods and getting regular exercise will become part of your life; you won’t think twice about them. They’ll become as automatic as brushing your teeth.

Now for the scary statistics: Sixty percent of adult Americans are either overweight or obese. The statistics are no better for kids: Obesity in kids has risen nearly 200 percent in the past 20 years. And overweight kids are likely to become overweight adults.

Excess weight has many effects on your health. Among other things, it increases your risk of diabetes, heart disease, high cholesterol, high blood pressure, stroke, arthritis, gallbladder disease, sleep apnea and some cancers.

Yuck Factor: Can be high, if you feel bad about yourself due to extra weight or weight gain.

Ouch Factor: Usually low, but extra weight increases your risk of many conditions, some of which are serious health threats.

Making It Better Energy In: Eating Well

Food is a wonderful thing…in moderation. One problem with weight control is that it’s so easy to consume 500 extra calories a day (and therefore gain about one pound a week, or 52 pounds a year!) and barely realize it. If you grab a candy bar as a snack, you’re consuming at least 250 calories. Drink a can of soda, and there’s another 250 calories or so. And there you go.

But, you say, I’m hungry! I need something to sustain me at 3 p.m. so I can make it through the day! Try these tips:

Eat five or six small meals a day instead of two or three large ones.

Americans tend to eat a small (or no) breakfast and a large dinner, which encourages weight gain. See how far a large, healthy breakfast will take you. It really is the most important meal of the day!

Make dietary changes gradually. Don’t cut out all those "bad" foods at once! Instead, make one small change each week. For example, if you currently use whole milk, switch to 2-percent milk, then 1 percent and then skim milk.

If there’s a food or food group you want to cut out of your diet, make it unavailable. Keep it out of the house, and avoid it when you go to the grocery store.

Bring healthy snacks with you to work or class, to help you avoid vending machines.

Drink water; it fills you up and has no calories. Try adding a slice of lime or lemon, some crushed ice or drinking club soda instead. Or try one of the no- or low-calorie flavored waters.

Eat when you’re hungry and stop when you’re full. Sounds silly, but many of us eat because "it’s time" or because we are bored or unhappy. Some of us were taught to clean our plates and not waste food, so we finish what’s in front of us even if we’re no longer hungry.

When you dine out, send back half (or more) of your food as soon as it arrives to be boxed up to take home. With the mammoth portion sizes available in some restaurants these days, you can wind up eating three or four dinners in one sitting!

Energy Out: Exercise For Life

First, let’s air out most of the major excuses for not exercising:

I don’t have time.

It’s boring.

It depresses me to exercise because I’m out of shape.

I don’t have time.

It’s too hot.

It’s too cold.

My workout clothes are in the wash.

The car’s in the shop so I can’t drive to the gym.

I don’t have time.

As you’ve probably guessed, "I don’t have time" is the main reason people don’t exercise. And yes, we’re all busy. But finding the time is really more about prioritizing. If you really think you don’t have time to exercise, keep track of how much daily time you spend lying in bed after the alarm goes off, watching television, surfing the Internet and playing computer solitaire.

Include exercise as part of your life, rather than a separate "thing" that has to be done. Get up early and go for a run or a walk. Get off the subway a stop early and walk home. Take three or four short "walk breaks" at work. Walk with a friend at lunch or with your family after dinner. Work in exercise as a family activity.

Any time you spend exercising will be worth it. Not only does exercise help you lose or control your weight, but it makes you stronger, lowers blood pressure, lowers cholesterol, reduces body fat, helps you to sleep better and suppresses your appetite. Yep, that’s right: Move more and you’ll want to eat less (up to a point, anyway).

Many people say that exercise improves mood; in fact, exercise is often recommended for people with depression and seasonal affective disorder. Think about this: If exercise was a pill, you’d probably take it!

When To See The Doc

If you just want to lose a few pounds, you can choose healthful foods and incorporate moderate exercise into your life without speaking with a health-care professional. However, if you are over 50 or have an existing health condition, talk with your doctor first.

If you are severely overweight, talk with your health-care provider about working exercise and dietary changes into your life. There are prescription medications available to help with weight loss, but they should be used only in conjunction with an established exercise and eating plan.

Pregnant women usually can continue some form of their pre-pregnancy exercise regimen (if you were mountain climbing before, though, you might want to consider holding off). Talk with your health-care provider about what will work for you.

Don’t Let It Happen Again!

Making small, incremental changes in what you eat and how you exercise will change your life. Many people keep a log or journal of their journey to chart their progress and remind them what works best for them.

Here are some resources to help you:

Every day we are bombarded with overweight and obesity statistics and no country misses out. As a result many of us obsess on the subject and it’s no wonder. To some people a pound or two becomes a huge disaster and the reason is people are so critical of themselves. On the other hand there are those who simply take the other road when faced with weight gain, they simply resign themselves to being overweight.

The above perspectives, both of them, are not very productive to controlling your ballooning weight. You need to develop important solid weight control strategies if you are going to rid yourself of those extra pounds. Are you one of those parents who dog their children with advice about reaching their goals? I can just hear you now, “just do a little each day and before you know it you will have achieved you goal”. Great advice but how about you take a little of it, a page out of your own book if you will, when you are planning your own weight control program.

It may be the case that you only have a few pounds to loose, be realistic about it all. Don’t fret. Scrap that extra little butter, add as much fruit and veges as possible. In a week or two those pounds will have slowly disappeared and you shape will show it.

If by chance you have had the unfortunate event of gaining some 20 to 4o pounds, you will most certainly need to be much more aggressive in you weight control program. As I said before, don’t fret. In this case you will need to plan to loose your excess weight over a period of months instead of weeks and if you use a sensible approach to this goal, you’re far more likely to be able to keep the weight off in the years to come.

If your goal is to loose say 40 pounds plan to do it over a period of six months. Think just how many years it took you to gain those pounds so six months is not a long period in comparison, not long at all to get that fabulous figure. If spread over the six months, that’s about 7 pounds a month. Pardon the pun but that’s a piece of cake.

Please, take a close look at your eating habits, where is it that you go wrong so often? Is it your passion for fast greasy foods such as fries and hamburgers? Do you over eat when stressed for instance? When you know what you are doing wrong then tackle the worst one first. The deletion of fast food calories from your diet will easily result in the loss of a few pounds each month. Cookies are a no brainer, forget them. Go for the leaner meats, veges and fruits and low calorie alternatives for faster results. Drinking juices instead of soda drinks is such a boon to any weight loss program.

The keys in any weight control regime are certainly consistency, moderation and a positive attitude. Weight yourself once a week only and make sure you log the results. Keep track of what you consume, if at the end of the month your observations show a loss of 7 pounds you have certainly succeeded. Didn’t make your goal, then look at your recorded menus and it may be as simple as cutting the portion sizes for the next month, remember don’t fret.

This is the hard bit for so many people, Daily Exercise. It is essentials to reaching your objective. It’s a simple fact; exercise burns calories so choose activities that burn big calorie numbers if you can cope.

Your weight control is in no other hands but yours. Follow a sensible approach that suites you and you will soon be looking good.