Posts Tagged ‘weight loss tips’

Energy Balance and Body Composition

It is most meaningful to discuss and set goals in terms of body composition, rather than simply in terms of weight. Learn more about body composition.What if I told you that you have to eat to lose fat? This may sound contradictory, but it’s true. The human body is an extremely efficient organism. If you are not getting enough energy from food to meet your minimum energy needs, your body will begin burning muscle, instead of fat, for energy. When you break down muscle, you effectively decrease your metabolism. This is the plight of the so-called yo-yo dieter. A person who loses weight on an overly calorie-restricted diet loses muscle and decreases their metabolism. They often regain the weight and once again struggle to shed those pounds. Sound familiar?

It’s important to remember that the number you see on the scale represents more than just fat. That number is the combined weight of your fat, muscles, organs, bones, and fluids. The goal of weight loss is to maintain or increase muscle, while decreasing fat. Therefore, it is more meaningful to discuss and set goals in terms of body composition, rather than simply in terms of weight.

Strategy to maintain/increase muscle mass and lose fat:

  • Weight bearing and resistance exercise: The only way to make a meaningful and lasting increase in metabolism is to increase muscle mass. This is achieved with resistance and weight bearing exercises. A personal trainer can help create an exercise routine that is right for you and to be sure your form is correct to avoid injury!
  • Cardiovascular exercise: Include cardio into your routine to burn extra calories.
  •  Eat enough to support muscle mass: Your body needs energy to maintain and build muscle. Make sure you are getting enough (but not too many) calories through balanced meals. Aim to eat a small meal or snack at least 3 hours prior to working out. Have a post-work out snack that includes 15-20 grams of protein and some carbohydrates. See a registered dietitian to help determine your individual calorie requirements and develop a healthy meal plan that is right for you.
  • Eat every 3-4 hours: When you determine your approximate calorie needs, spread these calories over 3 meals and 2 snacks. Start with a healthy breakfast within the first hour of waking and don’t go more than 4 hours without eating something throughout the rest of the day. This will help maintain blood sugar and appropriate levels of hormones related to fat management, such as insulin.
  • Stay hydrated: Your body needs water to stay cool and perform the metabolic processes that keep you alive, including burning fat for energy.
  • Decrease stress: Stress can alter the way your body uses energy and make it harder to lose weight. To help manage stress, learn a relaxing breathing exercise. Just a few minutes a day can make a big difference.

Following these simple tips will help you lose weight the right way, and keep it off. Don’t hesitate to seek the help of qualified and highly trained healthcare professionals, such a registered dietitian, ACSM certified fitness professional, or a medical doctor in your weight loss journey.

Takeaways from Emory Bariatrics Live Chat, ‘New Year, New You: Successful & Lasting Weight Loss in 2016’

weightloss2016-cil638Thank you to everyone who joined us on Tuesday, January 19th, for our live online chat titled “New Year, New You: Successful & Lasting Weight Loss”, hosted by Emory Bariatrics registered dieticians, Victoria Delgado, RD, and Kasey LaPointe, RD.

During this live chat, Victoria and Kasey provided healthful living tips to lasting weight loss for those who have made weight loss a part of their New Year’s resolution. They also answered questions about surgical and non-surgical weight loss.

We were thrilled with the number of people who registered and were able to participate in the chat. The response was so great that we had a few questions we were not able to answer so we have answered them below for your reference.

Question: Does wrapping your body with Saran wrap while you work out help shed inches/pounds? If so, how does it work?
Answer: No, this is a myth. It may increase sweat which can result in water loss, but not fat loss. To lose inches and pounds, we must combine physical activity with a healthy eating plan.

Question: Am I too old to go on Optifast (a liquid meal replacement program) to reduce my weight?
Answer: Due to risk of losing muscle mass, we encourage our patient who are 70 year or older to follow a Partial Meal Replacement Meal Plan instead of the Full Meal Replacement Meal Plan. The partial plan includes using Optifast and whole foods, while the full plan consists of using only Optifast products for a short period of time. All patients are assessed individually by a physician prior to getting started.

Question: I am interested in learning more about the lap band surgery to help with weight loss.
Answer: I recommend clicking on this link to learn about lap band surgery. Once you decide which Emory location is more convenient to you, you will find details about each of the surgical weight loss options we offer. You may also register for a seminar. Our video seminars define the three procedures we perform: the band, sleeve and bypass. There is also contact information and other resources at these sites.

Question: Can I go from the lap band to the gastric sleeve?
Answer: Absolutely. The surgeon can remove the band and convert to the sleeve all during the same procedure. You may click on the following link to choose a location and get started: http://www.emoryhealthcare.org/emorybariatrics/index-nav.html.

If you missed out on this live chat, be sure to check out the full list of questions and answers on the chat transcript. You can also visit emoryhealthcare.org/emorybariatrics for more information.

Also, if you have additional questions for our registered dieticians, Victoria Delgado, RD, and Kasey LaPointe, RD, please feel free to leave a comment in our comments area below.

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Join our Live Chat – Successful & Lasting Weight Loss: Strategies for Reaching Your Goals

successful-weight-lossFor the millions of Americans who diet, stop dieting and then promise to diet again, the constant struggle to lose weight and keep it off can be exhausting, not to mention discouraging. Fortunately, there are successful strategies that you can learn to help make this time the one that leads to a healthier, happier lifestyle. Join Emory Bariatrics registered dietitians, Meagan Moyer, RD, and Kasey LaPointe, RD, on Tuesday, August 11, 2015 at 12:00 p.m. EST to discuss strategies for long term weight loss success.

During this live chat all of your questions will be answered about weight loss. Meagan and Kasey will provide healthful living tips to get you on the path to lasting weight loss and answer your questions about surgical and non-surgical weight loss. They will answer questions like:

• How much does genetics play a role in weight loss?
• My friend has had successful weight loss; why doesn’t her strategy work for me?
• How many calories do I need to burn to lose a pound of weight?
• Do any of the fad diets out there really work?
• What are the criteria for having bariatric surgery, and which procedure is best?
• What is the benefit of having my bariatric surgery performed with Emory Bariatrics?

Register now for our August 11 chat at emoryhealthcare.org/mdchats.

Sign Up for Weight Loss Chat

 

From Your Seat to Your Feet: Standing More Leads to Better Health

standing-at-work“Come in and take a seat!”

As a society, we sit a lot. We sit to work at our desks, to eat our meals, to commute to work or school, to watch TV and movies, and to play on our computers. Have you ever wondered what so much sitting might be doing to your body? Researchers have recently shed some light on just how much sitting is impacting our bodies…and the findings are not helping our waistlines.

Several studies have looked at what too much sitting can do to our bodies and our health. The studies have shown that there is a link between too much sitting and a larger waist circumference (a predictor of poorer health and metabolic syndrome) and a higher Body Mass Index (BMI). On a positive note, the opposite also rings true. People who stood more and moved more had smaller waist circumferences and lower BMIs.

So what does this mean for people trying to lose weight? The answer: stand up and keep it moving. Below are some ideas to help you decrease your sitting time throughout the day.

1. Take walk breaks: Sitting at your desk is unavoidable for many, but everyone takes breaks, so why not keep them moving? Break up the day with a quick walk around the office or block.

2. Try a standing desk: Many companies are becoming aware of the risks of increased sitting time on their employees. The companies are adding stand-up or adjustable desks to their offices. Ask your supervisor for a standing desk.

3. Stand up while on the phone: This is one work task that does not require being seated, so why not stand.

4. Quick trip? Try walking instead: Replace your quick car trips with a walking trip. Walk to the store, to restaurants, and to your neighbor’s house to cut out some of the sitting spent in the car. It saves on gas too!

5. Choose social activities: Swap sitting activities for active ones. Instead of watching a movie with friends, go bowling instead. Start a new tradition of walking with your family after dinner. Take shopping trips with lots of walking or volunteer at a local garden. Find an activity you enjoy, and get out there.

For more ideas on decreasing your sitting time, check out these resources:
American College of Sports Medicine
U.S. Department of Health & Human Services: Be Active Your Way Blog

As it Turns Out, Apples May Keep More Than Just the Doctor Away

Apple a Day Keeps the Pounds AwayAmericans have a nasty habit of depriving ourselves when we want to drop pounds. We often believe that cutting calories is the secret to success, but we wind up just feeling hungry all the time. It may surprise you that one healthy alternative to the hopeless feeling of hunger is to actually add food to your diet. Evidence suggests that adding nutrient-dense, fiber-rich foods to your diet can actually help reduce your cravings. The secret? Fiber slows down the digestion of food, so you get a slow and steady source of glucose rather than ups and down in blood sugar levels.

Most Americans don’t get enough fiber. On average, we take in 15 grams a day of the 25 to 38 grams that are recommended, depending on your gender 1. So where do apples fit into all this? One apple with the skin on contains roughly 4.4 grams of fiber, about one fifth of your daily intake. Also, apples are rich in a very powerful kind of fiber called pectin, which is typically used as a gelling agent and stabilizer in food. It’s that stuff that they make jams and jellies out of. Pectin also is effective in delaying the emptying of the stomach by slowing the movement of food from your stomach into your small intestine, which works to discourage overeating and help you sustain that full feeling for a greater extent of time.

Still have your doubts? One study showed that substituting pectin for regular fiber doubled the time it took subjects’ stomachs to empty, keeping them full that much longer 2. In another study, scientists found that when participants ate an apple or a pear before meals they experienced weight loss 3. So, while it might seem counterintuitive, adding in those extra calories before meals can actually help you stay full for longer so that you resist those dangerous junk foods between meals!

But that’s not all. There is more to apples than just their awesome ability to keep us feeling full for longer. Apples provide many positive health benefits, specifically anti-cancer benefits. One report published in 2008 claimed that apple extracts and components have been shown to influence multiple mechanisms relevant for cancer prevention in in vitro studies. They also went on to say that epidemiological observations indicate that regular consumption of one or more apples a day may reduce the risk for lung and colon cancer 4.

Next time you’re looking around for something to eat, try grabbing an apple. By you’ve taken that last bite, you probably won’t be hungry anymore. You may just find that over time it helps you to become a slimmer, healthier you!

 Related Resources:

Slow & Steady Wins the Weight Loss Race

Along your weight loss path, how many times have you wished for a quick fix? While there’s no magic bullet, there are simple, steady steps you can take to meet your weight loss goal.

Joe Before & After Weight LossArvinpal Singh, MD, Medical Director of the Emory Bariatric Center, along with Joe, an Emory Bariatric Center patient on his own non-surgical weight loss journey, hosted an online chat discussing strategies for long term weight loss success. Dr. Singh and Joe answered questions on what it takes to get on the path to lasting weight loss and offered inspiration to help you reach your weight loss goals.

Joe and Dr. Singh fielded lots of great questions, ranging from inquiries on nonsurgical vs. surgical weight loss to those on fat fighting foods. Having already lost 115 pounds by making smart diet, exercise and lifestyle changes, Joe shared some of his best tips for successful weight loss.

You can find a few of the weight loss chat questions and answers below. For more, check out the full weight loss chat transcript!

Question:  “Is it better to exercise for a full 30 minute interval daily or to exercise a total of 30 minutes throughout the day?” – Deborah

Dr. Singh, Emory Bariatric Center

Answer (Dr. Singh): Excellent question! BOTH are equal, 10 minute increments 3 times a day has been shown to be just as effective as 30 minutes once a day. As a rule, every step you take counts. For example, park further away, take stairs and stay active in your daily. Also, try spending some time during your lunch break walking, etc.

 

Joe, Weight Loss PatientAnswer (Joe): To add to that, the key is making sure you’re upping your activity overall and upping the number of calories you’re burning. If doing that in two 15 minute intervals works better for you, that’s great, or 30 minutes at once is good too. Even small changes make a big impact and it’s important to be aware of little steps you can take to get extra activity in. I’ll try to walk to the water fountain that’s furthest away, as an example.

Question: “I’m 55 years old, diabetic, with blood pressure off the chart. How do I lose 90 lbs fast?” – Lynn

Dr. Singh, Emory Bariatric CenterAnswer (Dr. Singh): Hi Lynn, Losing the weight quickly is not necessarily as important as losing the weight in a healthy way. Without seeing you in person, I can’t speak your personal medical situation, but in general, eating the right amounts of the proper foods and making healthy lifestyle changes are the first steps. I can certainly go into more detail after looking into your personal medical history and discussing your case in detail with you.

Diseases of our western society (including heart disease, diabetes & cancers) are not a necessarily an inevitable part of the aging process. Many of these conditions are reversible and preventable with excellent nutrition and a healthy lifestyle.

Joe, Weight Loss PatientAnswer (Joe): Losing a certain number of pounds isn’t as important as it is to regain your overall health. I realized many health benefits before reaching my target weight. As an example, when I began exercising regularly, I actually gained weight, but that was a good thing, as it meant I was developing new muscle tissue, improving my overall health, and getting smaller in the meantime.
 
 
Dr. Singh, Emory Bariatric CenterResponse (Dr. Singh): That’s a great point Joe, many studies show that even as little as 5-10 percent of weight loss dramatically improves a person’s overall health.
 
 
 
 


Have you seen success with your weight loss efforts? Share your best tips with us and our readers in the comments below!

Related Resources:

Take-Aways From Dr. Singh’s Weight Loss Web Chat

Dr. Arvinpal Singh, Emory Bariatric CenterOn Tuesday, I held a live chat on the topic of New Year’s weight loss and how you can take steps now to make sure you achieve your New Year’s weight loss goals and turn those resolutions to reality! The questions I received on in my first live chat on Tuesday were fantastic! It was great to see so much enthusiasm from our community around setting realistic and healthy weight loss goals and taking steps to achieve them. There were a few questions from the chat that we didn’t have time to answer on Tuesday, and as promised, I’ve answered them below in this post. Thanks again for joining me on Tuesday and I look forward to seeing you all at our next bariatric web chat!

Toni: Dr. Singh, what are some foods I can eat to help boost metabolism?
Dr. Singh: Great question, Toni. The best way to boost your metabolism via your diet is by starting your day with a high protein breakfast and incorporating protein into each meal. Green tea may also help improve your metabolism.

Toni: What’s the best overall way to boost metabolism?
Dr. Singh: In addition to starting the day with a high protein breakfast and incorporating protein into every meal, stay active. Incorporate resistance training into your workouts. You can try using resistance bands, for example, to increase lean body mass, or muscle.

Mark: Do you believe surgery is the answer to weight loss or taking the right steps to change our diet first?
Dr. Singh: The right answer is different for each person, and I can’t speak specifically to your situation without seeing you in-person for an appointment. In general, I do believe surgery is a necessary option for some patients. But even for those patients, the best possible results will not be achieved if proper eating, exercise and lifestyle habits aren’t adopted. At the Emory Bariatric Center, we often advise patients participate in our medically supervised diet before their surgery to begin developing these habits early on.

Mark: So, for a soda addict, would you suggest diet cola with aspartame vs. a soft drink containing high fructose corn syrup?
Dr. Singh: If you must drink soda, then yes, I would be in favor of consuming soda beverages that use a sugar substitute. Aspartame has been heavily research and deemed as safe from that research.

Jo: How much water should we drink a day? Is it half the body weight, example 140…drink 8 glasses?
Dr. Singh: In general, a nice and easy-to-remember rule of thumb is 8×8 for women (8, 8oz glasses of water per day) and 10×10 for men (10, 10oz glasses of water per day), but this is highly variable depending upon how active you are, where you live (climate, etc.), your medical conditions, your age, and various other factors.

Mark: What is your opinion on cleansing the body of harmful toxins?
Dr. Singh: My answer to this question varies based on what cleansing methods are being used. In my opinion, the best and safest way to cleanse the body is by drinking adequate amounts of water.

Carolyn: My weight stays up and dex and fatigue do not help. On chemo, can we take health food aids, such as raspberry ketosis to assist in weight loss?
Dr. Singh: I can’t speak to your personal situation without seeing you in-person, but in general, I wouldn’t recommend any dramatic weight loss program to a patient while on chemo. Any health program conducted under these circumstances should be done solely under your physician’s supervision.

Pearlie: How do you maintain weight when you are prone to a chronic illness that requires you to take large doses of prednisone?
Dr. Singh: Long-term prednisone use can result in the deterioration of bone and muscle mass. Seek the advice of your physician to get specific answers based on your condition and circumstances, but in general, in this situation, it is especially important to maintain an active lifestyle and try to incorporate resistance training in order to preserve bone integrity and muscle mass. Adequate Calcium and Vitamin D intake are essential as well.

Natarsha: How can I get rid of fat behind my thighs and flabby arms?
Dr. Singh: The million dollar question! 🙂 It’s interesting that females typically accumulate fat in the hips/thighs and men in the abdomen. There are several changes that can be made to help reduce fat in trouble areas. Increasing protein, decreasing sugary and processed carbohydrates, and the incorporation of resistance training are all good places to start for most people. It sounds simple, but it’s really about lifestyle change. If you’d like to discuss in more detail, you can come see me for an appointment and we can discuss your situation further and get you on the right track.

Sherri: I am the proud mother of a new born baby girl. She was a miracle since she was a preemie at birth. Big thank you to the NICU staff at Emory Midtown for getting her to where she is today and happy healthy 8 pounds 4 ounces. Anyway, I now have a reason to live more than I did before however I have a MAJOR problem with weight gain. I have gained 30 pounds since her birth…this was 30 pounds from 80 that I lost…This brings me back to nearly 400 pounds. I was so proud of my weight loss… I have not changed much and still work hard at losing the weight… watching what I eat, when I eat, how it is prepared. I have PCOS and I am Hypothyroid which contribute to my weight problem. I cannot exercise much due to injuries in knees and back stemming from auto accidents but find time to walk almost everyday. I hope to start water aerobics soon as I have been told this will be low impact on my aching body parts. I don’t want to result to surgery yet as my little one is to young and I don’t want to take that risk at my current size, but I NEED to do something. What suggestions do you have?
Dr. Singh: Sherri, congrats on your miracle child! Your determination is very admirable. Water aerobics are great! I can’t give a full and fair answer to your question without seeing you in-person and knowing your complete medical history in detail. Once I have completed a detailed history and physical on a patient such as yourself, I can intelligibly discuss: dietary changes, exercise options, psychosocial issues, behavioral changes, medication options for weight loss, review current medications for ones that may be contributing to weight gain, order an appropriate lab panel, discuss surgical options, etc. If you’re interested, you’re more than welcome to make an appointment with my office by calling our nurses at 404-778-7777. Hope to see you soon!

Thanks again to those who joined me in Tuesday’s chat. If you missed it, you can check out the chat transcript here and you can also check out our Emory Bariatric Center website for more information.
See you next time!

6 Healthy Eating Tips To Stave Off Holiday Weight Gain

Tips to Keep Holiday Weight Gain Off

As the year comes to an end, so often do the thoughts of healthy eating habits.   the thought of keeping the pounds off during the holidays.  With multiple holiday parties throughout December, it may seem hard to keep the weight off, but preparation is the key to success.

1) Have a Plan
Plan to succeed or plan to fail. Plan accordingly if you know you are going to be limited on the foods you can eat at holiday parties. Bring some healthy snacks to eat at the party or eat a light meal before going to curb your appetite. Sample the foods at the party, rather than eat a plateful of each dish. If it is a party where you bring a dish, bring something that you know you can eat and enjoy. Vegetables and low fat dip are always a good option to add color to the table.

2) Everything in Moderation
There is no need to avoid your favorite holiday foods if you eat them in moderation. Portion sizes are important in weight management and weight loss. Controlling portions allows you to eat the foods you like without depriving yourself. Take one serving of the food you want to eat and walk away from the table. It is more satisfying to eat smaller portions of a variety of foods than a big portion of one food.

3) Exercise
Keep moving to stay warm as well as burn off those holiday calories. Walking 30 minutes a day, taking the stairs instead of the elevator, and doing some light weight resistance training can help keep you on track with your weight loss goals.

4) Drink Right, Feel Right
Drink plenty of water to keep hydrated. Drinking water can make you feel fuller and help prevent overeating. Avoid alcoholic beverages since they add extra calories and sugar. If you do chose to drink alcoholic beverages, drink wine, light beer or spirits with no-calories mixers.

5) When in Doubt, Fruit and Veggie It Out
Include fruits and vegetables at every meal. Snack on vegetables or fruits throughout the day instead of the holidays goodies at work. Not only are fruits/veggies low in calories, they are high in antioxidants, giving you extra immunity during the cold winter months.

6) Forgive Yourself and Move On
Don’t let the thought of overindulging at Thanksgiving keep you from moving forward in your weight loss goals during the rest of the holiday season and into the new year. Take every day as a new day and a fresh opportunity to get closer to your goal.