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Not sure whether to try juicing or low carb? Well youre probably better steering clear from both if you want a trimmer figure.

New research has revealed the most effective diet for achieving and maintaining weight loss and it doesnt even involve milkshakes or skipping meals.

The extensive study by Ticketgum.com quizzed 1,245 slimmers about which diet plan they follow and whether or not it helped them reach their weight loss goal.

It turns out a whopping 83% of people admitting to hitting their slimming target by following the Paleo diet and 89% achieved their goal weight by combining the caveman eating plan with exercise.

20 fat-burning foods that help you lose weight

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Avacodo - includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat

Furthermore 67% of people said they maintained their goal weight by sticking to Paleo principles.

The second most effective diet was Slimming World, which helped 78% of people drop pounds, followed by Weight Watchers which worked for 73% of dieters.

On the less successful end of the scale, just 17% of people managed to lose fat with Slim Fast and only 11% got lean by juicing.

We spoke to Paleo diet specialists Keris Marsden and Matt Whitmore, who answered all your burning questions about the prehistoric eating plan.

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Speaking exclusively to Daily Star Online, the pair who co-authored The Paleo Primer: A Second Helping explained the principles of eating Paleo.

What is the Paleo diet?

Essentially the Paleo diet or the Paleo-ish diet as we like to call it is a diet based upon predominantly unprocessed foods including meat, poultry, fish, fruit, herbs, vegetables, nuts and seeds.

The principle benefit to favouring these foods is the fact that they're some of the most nutritious foods available to us in terms of vitamins, minerals and antioxidant content, plus these foods have always been the foundation of the human diet.

Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat

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APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health

How can the Paleo diet help you lose weight?

One of the biggest factors is the reduction in processed foods, most of which are loaded with poor quality fats, refined carbohydrates, excess salt and food additives all which make them highly palatable, difficult to portion control and can lead to an energy excess in the body.

Replacing these with natural, nutritious ingredients, especially more vegetables, means your calorie consumption is effortlessly reduced whilst still eating a similar volume of food.

Furthermore the foods emphasised on the paleo diet are loaded with micronutrients that fuel your metabolism including zinc, magnesium, iodine and B vitamins, plus the increase in protein and fibre provide more satiating meals which allows you to increase the gaps between meals and eliminate snacking.

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Can you drink alcohol on a Paleo diet?

Sure you can with our flexible approach, you can also eat cake or cookies too, the key is moderation.

As the saying goes it's not a diet its a lifestyle and the reality is there are numerous occasions you don't want to be weighed down by restrictions.

You can join in and celebrate birthdays, holidays and meet friends for a few drinks if that's what you enjoy, then just start the following day with a nutritious breakfast and continue your usual tasty, healthy meals.

If you are looking to lose that belly fat, try these simple easy to follow tips that will help you on the road

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Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything youve eaten as fat, and youre midsection is the first to suffer the consequences

Do you have to stick to a certain amount of calories per day?

We offer guidance on calories and macronutrients, however, we dont believe in counting calories on a daily basis.

Your calorie consumption is effortlessly reduced whilst still eating a similar volume of food

Educating yourself so you have a better understanding and awareness of foods is essential as this allows you to meet your basic needs and establish healthy portion sizes.

Some people will need to adapt things slightly once in a consistent Paleo-ish routine and possibly increase their protein intake or limit carbohydrates depending upon their body composition and lifestyle.

It's important to note that sleep, exercise, sunlight exposure and stress management play a fundamental role in health and fat loss, we call these maxi-nutrients.

Does the Paleo diet improve your overall health?

The Paleo-ish diet can have an astounding impact on overall health.

The increase in healthy macronutrients plus extra vitamins, minerals and antioxidants improves mood health, enhances energy levels and digestive function.

It also supports a healthy immune system by lowering levels of systemic inflammation in the body and therefore your risk of chronic disease.

Ideally these nutritional changes are implemented alongside increased physical activity, sufficient sleep and a means of supporting mental health with mindfulness and relaxation techniques.

We have helped numerous individuals use the paleo diet as an intervention for type-2 diabetes and other inflammatory driven diseases and achieved great results.

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83% of people lose weight on THIS diet without exercising - Daily Star

Image Source: Getty / Ray Tamarra

Bob Harper is known for his contagious energy, ruthless training tactics, and ability to transform contestants' bodies on The Biggest Loser, but when he suffered a heart attack in February, his life was flipped upside down. Now, Bob, who has recently partnered with Kohl's, is opening up about how much his life has changed, and spoiler alert, it's a lot, so much so that Bob has called it "a metamorphosis."

Being someone who is known for pushing people and going as hard as he can in the gym, Bob has had to slow down his own exercise mentality in ways he never imagined.

"Everything's changed since my heart attack. It's like a metamorphosis; it's self-discovery," he told POPSUGAR. "I was always the CrossFit guy; I was the one that was working out in the gym, just to the point of falling on the ground. And now I'm not really approaching my fitness that way anymore. It feels new."

Bob went on to explain that he's easing his way back into a routine and is doing everything in moderation. He's staying away from lifting "crazy amounts of weight" in order to gain his strength back, and it's a journey that's beyond applause-worthy. And while Bob still loves CrossFit and still does the workouts, he's pulled back on the extreme exertion levels he was doing before his heart attack. He's even opening himself up to new workouts.

"I'm doing a lot of yoga now; I'm doing cycling classes; I'm going to start doing a little bit of running," Bob said. "I'm not needing it to be super explosive all the time."

After his heart attack, Bob abandoned the Paleo lifestyle for the Mediterranean diet, as it's been proven to improve heart health and reduce the risk of a heart attack, stroke, and heart-disease-related death by about 30 percent. But recently, he's moved closer to a vegetarian regimen.

"I've found more balance works for me," Bob said in relation to his diet. "With my health, I have to be aware of fat [levels]. I eat a lot more vegetarian, [and] I've cut out a lot of animal protein." These days, his protein sources come from eggs, Greek yogurt, and the occasional seafood dish.

The celebrity trainer joked that his friends tell him he's "97 percent vegetarian" and he can't help but shrug his shoulders and agree.

As for snacks, his go-to snack these days is carrots and hummus, more specifically the drool-worthy jalapeo hummus from Whole Foods. He's also a sucker for the "forced portion control" of SkinnyPop Popcorn.

Image Source: POPSUGAR Photography / Perri Konecky

For Bob, soda is undoubtedly "a big no" for him. But the mainstay that he had to cut out immediately was Bulletproof coffee, which he used to love. "It was just butter and fat," he said. On his new diet, watching fat intake is key, and it's something his doctors play a part in monitoring.

Not to worry: he's got a stand-in! Bob's a huge fan of LaCroix. Stars, they're just like us! The "addiction is really strong," and we can totally relate. "And I still like my wine," Bob shared; duh.

Bob is the first person who comes to mind when we think of The Biggest Loser, so we were itching to ask him about the show and if after 17 inspiring seasons we'd be getting more. He told us that there have been talks of The Biggest Loser coming back, but probably not anytime soon; "we just need to rest that show a little bit," he said.

Visit link:
Bob Harper Shares All the Ways His Life Has Changed Following His Heart Attack - POPSUGAR

Kate Upton.Jordan Strauss/AP

Supermodel Kate Upton may be taking on more movie roles, but she is not acting around when she steps into the gym. In a recent interview with Shape, the 25-year-old actress spoke about how she worked her way up to lifting 500-pound weights and stopped looking at the scale.

Here's what she did to change her approach to diet and exercise.

Hip thrusts, sled pulls, and deadlifts are just a few of the exercises Upton's trainer Ben Bruno has her doing. But Upton had to work her way up to lifting heavy weights and wasn't quick to jump onboard.

"When I started training with him, he would say, 'Let's put 500 pounds on the sled,' and I would immediately say, 'I can't do that,'" she told Shape. "So he started standing on the sled so I couldn't see how much weight was on there. Now my attitude has changed completely, and I'm always pushing myself to do more."

And she actually has been pushing more and more weight on the sled, as Bruno posted to Instagram.

"To me, exercise is about working really hard in the gym to be healthy and feel good and confident about my body," she said. "Weight training helps me do that the best. Lifting heavy weights leans you out if you do it the correct way."

She has worked hard to learn how to lift the right way.

Breakfast is the most important meal of the day, especially for Upton who trains earlier on in the day. She likes to eat a lot of protein and calls herself "a female Popeye" because of how much spinach she eats.

"I always have breakfast because I can't do a hard workout if I don't eat," she said. "I usually have eggs and spinach beforehand or an omelet with a bunch of veggies in it and maybe a little feta. If I'm at the gym acting like a badass lifting all those weights, it would be pretty embarrassing if I fainted."

Upton claims that to deal with the pressure of the fashion industry and to have to be a certain weight, she took herself out of the conversation and started focusing on her strength not her size.

"Once I started focusing on being strong and doing weight training, I became the size that I needed to be for modeling," she said. "I changed the battle inside my head to be about strength and having balance in my life instead of fitting into a pair of jeans."

A few of the things Upton mentioned in her interview include wine, french fries, chocolate, chips, cheese, and bread and she definitely isn't into deprivation. While the model likes to stick with healthier options to fuel her everyday, she isn't afraid to indulge occasionally and even eats one "bad" food daily.

"I like to have a little 'bad' every day," she said. "Having a treat makes you feel like it's worth it."

Not only has Upton's confidence been boosted with weight training, but so has her physical strength, appetite, and desire to be a "badass" every day and it's inspiring us, too.

Read more here:
25-year-old supermodel Kate Upton says weightlifting completely changed her body and outlook on fitness - INSIDER

What if I could prescribe a pill that could prevent or treat high blood pressure, diabetes, high cholesterol, heart disease, even depression and dementia? And what if researchers had extensively researched this pill and the result was: ample proof that its effective. On top of that, its practically free and has no bad side effects. As a matter of fact, its only side effects are improved sleep, increased energy, and weight loss.

Actually, folks, this powerful medicine exists. Its real and readily available for everyone. Its called intensive lifestyle change. Its active ingredients are physical activity and drastic improvements in diet, and it works well. Amazingly well. If it were an actual pill, no doubt millions of people would be clamoring for it and some pharmaceutical company would reap massive profits. But heres how you can get it. Intensive lifestyle changes involves knowledge and action which many doctors think is just too difficult to teach, and many patients think is too difficult to do.

Im here to report that intensive lifestyle change is doable, sensible, and essential for good health. Cardiologist Dr. Dean Ornish is a pioneer of intensive lifestyle change. I had the opportunity to hear him speak at the Harvard Medical School Lifestyle Medicine Conference in July. (You can listen to his TED talks here.) Dr. Ornish and his team started researching this program decades ago, and they have consistently found positive results.

So, what exactly that does their program look like? It emphasizes nutrition and exercise, as one would expect, but it also addresses psychological factors like loneliness, isolation, depression, and anger. Why? Because research shows emotional and social health is associated with a reduced risk of disease and premature death. He spoke about the importance (research-proven) of connection, intimacy, and love. He points out that a lot of bad behaviors such as smoking, drinking, and overeating are actually peoples attempts to self-medicate emotional pain.

Heres how it works: nine weeks of nutrition and meal prep instruction on a plant-based, low-refined-carb and low-trans-fat diet, as well as shared meals with the group; recommendation for and guidance in three to five hours of moderate physical activity, along with two or three strength-training sessions per week; stress management, communications skills, and relaxation instruction; and a support group. The goal is for patients to adopt these health-promoting strategies for the rest of their lives.

The overall message for physicians is this: an intensive lifestyle change program wont work if its just ordered by docs, or if patients are expected to engage with it based on threats and warnings. During the course I learned the importance of avoiding guilt, shame, and scare tactics, and getting away from labels such as good or bad. Any lifestyle change has to be meaningful and pleasurable. If its meaningful and pleasurable, people will do it. For these changes to be most effective, people have to want to continue them for the rest of their lives. The physicians job is to act as a coach for the patient, encouraging and guiding their efforts, without judgment.

The Ornish program is just one approach to diet, exercise, and psychological lifestyle changes. Dr. Ornish is honest about this, and he himself points out that many programs emphasize the same things as his does:

He also emphasizes that any increase in physical activity is desirable, and patients can follow the specific recommendations from their physical therapists, doctors, or trainers. And of course, people can use a variety of resources and methods to improve stress management, coping, and communication skills.

Interested in online resources for healthy diet, exercise, and psychological change? Heres some additional reading.

See the original post:
Intensive lifestyle change: It works, and it's more than diet and exercise - Harvard Health (blog)

Kristina went to the doctor and saw 250 pounds on the scale. That, along with a friend's unexpected death, quitting her job, and getting accepted to her dream graduate school program across the country, inspired her to make a big change so she did! Her weight-loss journey began in March 2014.

She found out about the ketogenic diet, which is basically a low-carb, high-fat diet, on Reddit. After doing a few hours of research, she made the switch. Starting in at around 250 pounds, she's lost 102 pounds so far! Kristina told POPSUGAR, "I first hit 100 pounds down on my 25th birthday (Nov. 4, 2016), and have bounced around a bit since then." She adds that a few stumbles are bound to happen on any weight-loss journey, "but I'm back at it and super close to a new low weight."

When following the ketogenic diet, Kristina's food intake is very low-carb (20 grams of net carbs per day), moderate in protein, and high in fat. She says, "I've counted calories from the beginning as well, because I do best with knowing the caloric value of my foods. Not everyone on keto tracks all their food, but it works for me. Right now I'm trying out new macros and going for high-protein, moderate-fat I want to build muscles! But it's still very low-carb."

Kristina currently practices intermittent fasting, so she eats all her food between 6 a.m. and 12 p.m. every day. She says, "It fits well with my work schedule and I prefer fewer, bigger meals to feel full." In the morning, she drinks an enormous coffee with MCT (medium chain triglycerides) oil, almond milk, half-and-half, and stevia. She eats eggs and bacon, then a huge salad with protein and a fatty dressing for lunch. "And then I'm done for the day! I drink at least a gallon of water a day, but don't snack. I've tried to cut out snacks since the beginning, because I much prefer having a full meal."

You may be surprised to hear that Kristina says, "I started off doing zero exercise, just focusing on my diet. I knew that if I changed too much, too fast, I'd burn out and quit. So for the first year on keto, I did essentially no exercise. I walked to school and took occasional yoga classes on campus, but nothing serious. I first joined a gym a year ago (in 2016, more than two years into keto) to get serious about exercise. I started off doing a lot of cardio, but now I'm focusing on weights. I work out five times a week, alternating days of heavy lifting (I do the StrongLifts 5x5 program) with days of moderate cardio."

Aside from losing over 100 pounds, Kristina is really excited about some nonscale victories, like being able to cross her legs. She also shares, "Fitting easily in an airplane seat with no anxiety was also amazing. Oh, and shopping is a LOT more fun now! I've finally gotten back into single-digit jean sizes for the first time since probably fifth grade I've been fat for a long, long time."

A huge motivator on her journey has been Instagram. Kristina says, "When I first started my weight-loss journey, it was easy to stay motivated because the weight was just falling off me I lost 70 pounds in the first year but things slowed down and got harder after that. When I reached 90 pounds down, I knew I needed something to help me get to 100 lost." So she created an Instagram for motivation ellipticalfragilistic. Kristina says, "I love seeing other people killing it at the gym, or making good food choices, or sharing transformation pictures. So I figured I should too!"

She says a huge key to her success was "making it a habit. Eating low-carb just became . . . what I did. A habit. Same with going to the gym five times a week. It was hard to adjust at first, and there were lots of days that I just wanted to go home and be lazy, but I pushed myself to make it a habit. Now it feels weird NOT to go to the gym! I love the saying that's something like, 'People say motivation doesn't last. Well, neither does bathing. That's why we recommend it daily.' You have to make the choice to commit to it every day."

For #facetofacefriday let's talk about what these pictures AREN'T. So, a lot of times, I get comments saying things like "Beautiful in both," and while those are nice and well-intentioned, they rankle a little - because here's the thing: I don't make or post these to say "Wow look how ugly I was back then," or anything like that. It's just a visual representation of change. I've *always* thought I was pretty. This before pic used to be one of my favorites. I thought I looked damn good! So when I hear "Beautiful in both," I think, 'Yeah, never said I wasn't.' I have never said I was ugly when I was fat. Ever. Because I wasn't! I thought I was hot shit! I am a vain bitch and I always have been I didn't lose weight to be more beautiful. I lost it because I was tired of being uncomfortable in my body. Losing weight isn't just about looks. It's about hard work, dedication, quality of life, and wanting to achieve fucking GOALS. My face is more angular now. More conventionally attractive by society's standards. That's all. I wasn't ugly before. I was just fat. . . . . #weightloss #weightlossjourney #keto #ketoaf #ketogenic #ketogeniclifestyle #ketocommunity #ketosis #ketolife #ketofam #ketogenicdiet #lchf #lowcarbhighfat #eatfatlosefat #losingweightfeelinggreat #extremeweightloss #transformation #weightlossmotivation #weightlosstransformation #beforeandafter #beforeandafterweightloss #beforeandduring #100poundsdown

A post shared by Kristina (@ellipticalifragilistic) on Aug 11, 2017 at 2:27pm PDT

If Kristina has one piece of advice for other people on their own weight-loss journey, it's to "take pictures and measurements! I didn't take my measurements until this year, and I'm still kicking myself about it. Progress pictures are awesome, but having that numerical feedback (that's not the scale) is so helpful."

She also says, "Don't feel like you have to know EVERYTHING when you start. I'm still learning new things about keto now, three years in! Get the basics, and figure it out as you go." And don't feel like you have to make a huge lifestyle change all at once. "You don't need to eat totally clean AND live in the gym AND get a Fitbit AND start juicing AND do a detox, or whatever. Start where you start. That's better than nothing."

More:
Kristina Dropped 102 Pounds by "Doing Zero Exercise" in the First Year - POPSUGAR

Demi Lovato is all about that fit life. The superfit singer recently launched her #Demi4Fabletics activewear collection, and she took a few minutes to talk with POPSUGAR about her health journey, her routine, and how she uses fitness to take care of her mind, body, and soul.

Demi originally started her fitness routine because she wasn't feeling her best. "I was tired of feeling lethargic and not taking care of my body," she told POPSUGAR. "I decided to change that, so I got a trainer and I started working out." It was a snowball effect from there she now works out over six hours a week, eats exceptionally clean, and feels significantly better than before.

She uses healthy living as a form of self-care and loves what her lifestyle has done for her everyday happiness. "I believe [self-care] is like a pyramid," she said. "There are three things that you need to feel great. There's physical fitness, nutrition, and mental health."

"I think it's important to take care of yourself emotionally and physically, but mainly emotionally, because if you're not taking care of yourself emotionally, your mind can go to dark places. It's important to learn to love yourself for who you are, and accept yourself," she said.

Sundays might be a rest day for Demi, but she's going hard on the other six days a week.

"I work out six days a week and I take Sundays off," she said. "Several days I'll do an hour of cardio, and several days a week I'll do an hour of strength training. On top of that, some days during the week I'll work out for two hours where I'll do an hour of cardio and an hour of MMA, or I'll do an hour of strength training and an hour of MMA but I don't do that every day!"

Demi noted that recently, she started adding more cardio to her routine, and she feels fantastic for it. "I feel like my stamina is up and I'm able to have longer, more rounds when I box and things like that."

But of all the ways she works out, she said, "My favorite workout is ju-jitsu. I love training ju-jitsu. When you're rolling with somebody, you're constantly thinking of defending or attacking moves, so it's kind of meditative in a way, but it's also a great workout when you're training when you're really moving around with somebody."

"I don't eat anything if it doesn't grow or if it doesn't walk," she said, emphasizing her draw to natural, whole foods and a squeaky clean diet. "No processed foods, and not really any refined sugar or flour, but I sometimes treat myself!"

The treats in question? Chocolate and cashews. "I like cashew butter anything with cashews! Cashew milk . . . [and] dark chocolate is really helpful when you have a sweet tooth. I don't eat out at restaurants; I have a nutritionist chef full time so I eat at my house and on the road."

The "Demi uniform" for the gym has three parts and she likes an extra layer to intensify the sweat for each of her workouts. "It's a pair of leggings, sports bra, and a zip-up jacket so I sweat a little more," she said (you'll see a lot of these combos in the Fabletics collection).

We asked what her favorite piece is from the new collection with Fabletics; spoiler, it's the pants in the photo above (Fabletics Jordana Legging, $140). "I love the [legging] with the elastic band around the waist I think it's super chic and sexy." Ditto.

"My favorite part about fitness is the way you feel afterwards," Demi told POPSUGAR. She's noticed a drastic change in her mood and mental health since starting her healthy regimen, so it makes sense that she'd want to keep going.

But even with the best motivation, it can still be challenging to get yourself out of bed for a workout. "Seventy-five percent of the challenge is getting to the gym," she said. "Putting your clothes on, tying your shoes, getting to the gym . . . but once you're there, it's a lot easier."

Here's her advice: "Put on your clothes, do what you gotta do to get there, have some pre-workout or drink coffee . . . whatever it is! And when you're finally at the gym, you owe it to yourself to take care of your body. If you're feeling sluggish or like you don't want to work out, just remember what good it's going to do for your body and how great you're going to feel afterward."

Image Source: Fabletics

See the rest here:
The Secret Behind Demi Lovato's Confidence and Happiness? This Routine - POPSUGAR

It also seems like everybody can be appropriate to that. And they can do it very quickly without working out. You will find out the reason why I put this product in my list of the best over the counter diet pills that work fast without exercise in subsequent parts.

Not only can PhenQ reduce your weight by burning fat but it also can enhance your mood. It sounds a little funny, doesnt it? I had the same feeling when I first read its effects. However, it does make more sense when you understand its principle, which is called under an affectedly pretty name: Emotional Eating. It means that you use food to fill craters in your soul rather than to make your stomach full. And that is extremely easy for anybody to get obesity.

Therefore, PhenQ was produced and capable to stop that by making you feel more optimistic. Not many diet pills can do that and that is why I put it in this list of the best weight loss pills that work fast without exercises. My sister, Barbara, used to take advantage of PhenQ when she was diagnosed to have obesity and depression after giving birth. And those supplements helped her a lot. I witnessed her change from physical to mental condition, which was so magically.

She lost over 70 pounds and recovered from depression within only 5 months. That was the highest speed I had ever known. All thanked to PhenQ burning the fat, preventing it from producing more, and enhancing both of her mood and energy.

It uses Capsimax Powder instead of Capsaicin, as in Phen375, to increase your body heat. That is a composition of piperine, caffeine, niacin, and capsicum. It contains active thermogenesis, which is responsible for burning more calories.

Moreover, the calcium carbonate will maintain the healthy fat and give you energy when your weight is reducing. Also, you will feel very cheery and your bones will be a lot more enduring than before.

And finally, chromium picolinate is the main ingredient that will reduce the amount of sugar, calories, and prevent them from producing too much. It can be found in various foods, such as vegetables, meat, or wholegrain. With the content that PhenQ has, you wont have to worry about gaining weight ever again.

See the rest here:
Diet Pills That Work Fast Without Exercise - Lose Weight ...

By Marlene Cimons, The Washington Post

Exercise by itself wont help you lose weight.

This is not to say that exercise isnt good for you; it is, in fact, great for you. It conveys an astonishing array of health benefits.

But and we all hate hearing this many experts, while extolling the benefits of exercise, say the primary villain when it comes to excess weight is whats on our menu. To lose weight, we have to cut calories.

Exercise helps keep lost pounds off, but exercise alone cant do the initial job of losing it.

I think the role of exercise in weight loss is highly overrated, says Marc Reitman, chief of the diabetes, endocrinology and obesity branch of the National Institute of Diabetes and Digestive and Kidney Diseases, or NIDDK. I think its really great for being healthy, but Im a strong believer that overeating is what causes obesity. To exercise your way out of overeating is impossible.

Michael Joyner, a Mayo Clinic researcher who studies how people respond to the stress of exercise, agrees. The key for weight loss is to generate and maintain a calorie deficit, he says. Its pretty easy to get people to eat 1,000 calories less per day, but to get them to do 1,000 calories per day of exercise walking 10 miles is daunting at many levels, including time and motivation, he says.

To be sure, some people can work weight off, experts say. These include those who exercise vigorously for long periods, and professional athletes, who typically engage in high-intensity workouts.

But they are the exceptions. Those high-level workouts are not something most people do, says Philip F. Smith, co-director of NIDDKs office of obesity research. Walking for an hour wont do it.

Joyner agrees. Theoretically, people can exercise enough to lose without changing what they eat, but they have to exercise a whole lot, he says.

Moreover, moderate exercise doesnt really burn all that many calories, especially when you think about a single piece of chocolate cake, which has between 200 and 500 calories. Most people burn only about 100 calories for every mile of running or walking, although this can vary depending on the person, according to Joyner. Put another way, to lose one pound, you must run a deficit of about 3,500 calories meaning that if you burn an excess 500 calories a day, it would take a week to drop that pound.

Kevin D. Hall, an NIDDK scientist who studies how metabolism and the brain adapt to diet and exercise, agrees that a modest degree of weight loss would require large amounts of exercise. However, high levels of physical activity seem to be very important for maintenance of lost weight, he adds, defining high as more than an hour of exercise daily.

In a recent study, Hall concluded that exercise typically result[s] in less average weight loss than expected, based on the exercise calories expended, and that individual weight changes are highly variable even when people stick to exercise regimens.

The likely reason is that people tend to compensate for changes in food intake and non-exercise physical activities, Hall wrote. Or, as Joyner puts it: If people replace non-exercise but otherwise active time with sedentary time, sometimes things cancel out.

Strength training or resistance training lifting weights, for example also is important for overall health, but, as with other forms of exercise, it doesnt prompt weight loss. (In fact, it may cause the reading on the scale to inch up a bit, because muscle is denser than fat.) Nevertheless, strength training is good to maintain lean tissue, Joyner says.

And you cant count on exercise to increase your metabolism for several hours afterward.

Exercise, if hard enough and long enough, certainly can do this, Joyner says. But again, it depends on how much, what type and how hard. A two-mile stroll, while a good thing, will not do too much to resting metabolism.

But now the good news: Exercise remains one of the best things you can do for yourself. It enhances health in numerous ways.

It strengthens the heart and lungs. It reduces the risk of Type 2 diabetes and metabolic syndrome, a collection of symptoms that include hypertension, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.

Weight-bearing activities, such as running, strengthen bones and muscles. Having strong bones prevents osteoporosis, helping to avert bone-breaking falls in the elderly. For older people, exercise facilitates the capacity for them to stay engaged in life, Joyner says.

Exercise also reduces the risk of certain cancers, including breast and colon cancer. It elevates mood, and it keeps thinking and judgment skills sharp.

Overall, it helps you live longer. People who work out for about seven hours a week have a 40 percent lower risk of dying early compared with those who exercise less than 30 minutes a week, according to the Centers for Disease Control and Prevention.

Exercise in almost any dose does so many good things for people, Joyner says.

Is one exercise more effective than another?

I love to play soccer, Smith says. I would do anything to play soccer, and try to play three times a week until my body cant take it. But people should exercise as much as they can tolerate and enjoy. Thats what they should shoot for.

Reitman agrees. The best exercise is the one you keep doing, he says.

Read more:
Exercising is good, but calories are what count for losing weight - The Denver Post

I have been experiencing some very personal revelations regarding exercise for people over 60, and have met some amazing seniors doing great things in creating quality of life. And friends, whether or not exercise adds a single day to your life is almost irrelevant. Its not about longevity, its about quality. And even though I started by mentioning people over 60, 40- and 50-year-olds should pay attention, too.

In the past 12 weeks I have shed another 20 lbs., raising my total to a 45 lb. weight loss. I have not starved myself, and I have not suffered. I feel incredibly younger, stronger and with more mental clarity and work productivity. I have more energy for my family and friends, and I can keep a better pace with the grandkids. My blood sugar and blood pressure have totally normalized. I am sleeping better, and feel happier on a day-to-day basis. These benefits are called NSVs, or Non-Scale Values, which is just another way of saying quality of life.

OK, so thats me. Maybe Im special. But really, I am not. Average individuals are discovering functional capacity that they never thought they would achieve. One 88-year-old friend started doing one simple exercise coming to a standing position from a chair using just her legs. She walks with a walker for stability, but now has the strength to rise up and down from the chair 10 times. When she started, she could barely do one.

There are many ways to improve your health. I have recently met people in an online group in their 40s who have lost more than 100 lbs., even more than 200 lbs. through diet and weight training without bariatric surgery.

There is overwhelming evidence that diet and exercise are the two most powerfully beneficial drugs that you can take. There is also powerful evidence that weight training for seniors is beneficial at every age.

As a senior, you are not just trying to get in shape. You are seeking to change your life habits, to do so enjoyably, to incorporate good nutritional advice in an exercise program thats right for you, and most importantly, to do so without injuring yourself. These things are best accomplished in a supportive environment. I know that I needed that support to get me going. In the beginning, my goal was simple I was well on my way to becoming a Type 2 diabetic, and having watched both my mother and father have their lives very limited by diabetes, I finally reached the point where I said Enough! I am not doing that!

Now I have no concern at all about diabetes, and have discovered a huge list of positive non-scale quality of life values that keep me happy and motivated every day, and I am in a group of more than 100 other people who are all doing the same.

Here are some local resources to help you get started. If you email me, I will send you a list of valuable online sources for education and support.

Central Lincoln County YMCA Damariscotta, 563-3477Boothbay Region YMCA, 633-2855Bath Area Family YMCA, 443-4112Landing YMCA, Brunswick, 844-2801Casco Bay YMCA, Freeport, 865-9600Womans Fitness Center Brunswick, 729-5544Body Symmetry Pilates Studio Brunswick, 729-1122Orange Circuit Fitness Brunswick, 725-2944Ocean Blue Fitness Damariscotta,563-2668

Steve Raymond is director of community outreach at the Lincoln Home in Newcastle, and the producer and host of the television show Spotlight on Seniors. Jill Wallace is the owner and director of Elm Street Assisted Living in Topsham.

Read the original:
Quality of life increases with diet & exercise - The Coastal Journal

Sharing before and after transformation pictures to Reddit, user EdmontonAB83 revealed she started at 210lbs (15stone) and is now 138lbs (9.8stone), a weight she achieved over the course of 12 months.

Her goal weight is 125llbs (8.9stone), so she has another nine pounds to go.

Her photos quickly received over 2000 likes, and many comments asking how she did it and what tips she could share.

Explaining her plan, EdmontonAB83 said: My routine was very simple; got a Fitbit and started getting 10k-16k steps a day.

My diet was focused on CICO using my fitness pal app (free) and I went to my community drop in clinic because they have a free dietician once a week who answers any questions.

Majority of the meals I made were from skinnytaste.com AMAZING recipes.

Revealing her calorie goal, she told one commenter: I'm on a 1200 cal daily diet, and I intermittent fast to allow my lunch and dinner to be a bit more satisfying for me.

I enjoy cooking so I found this worked best and I didn't have any difficulties with it.

I weigh all my food, that's the only way to have an accurate account of what you are taking in.

I stopped buying lunches or snacks out, packed my meals and took with me every chance I got, even to football games.

Gentle exercise was also a part of EdmontonAB83s routine, and she said: I too do yoga, I found it really helped my back pain.

Get moving! I started walking, walking absolutely everywhere! I mainly did this because I was so out of shape but I think it can't hurt either.

Plus hey if it gives more of a caloric deficit that again bad either! Just try not to justify exercising by eating more.

My calories burned I never eat back, unless it's a very special occasion. (sic)

The final piece of advice EdmontonAB83 had was to avoid negative people, and she explained: Remember don't let anyone sabotage you, learn to say no to things that will derail you.

Stay focused on your goals. We all have it in us to do this and ultimately do it for your health, that's the most important thing we have.

If you are concerned about your waistline, there are three key exercise moves to try to help lose belly fat fast.

Read this article:
Weight loss: Woman lost over five stone in a year and THIS is how she did it - Express.co.uk