Come Friday, do you loosen up a little too much? Many of us put on pounds during the weekend, data shows. Here’s how to detox your days off for a healthier recharge.
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Friday, March 3, 2017
Wednesday, March 1, 2017
What's the Best Exercise to Lose Weight: Cardio or Lifting Weights?
For decades, conventional wisdom (and Jane Fonda) said cardio was the best exercise for weight loss. Then strength training muscled its way into the spotlight as the must-do move for revving your metabolism and losing weight in your sleep, prompting many exercise enthusiasts to join #TeamNoCardio. So a few years ago, Duke University researchers took to the lab and conducted the largest study of its kind to compare the two and get an answer once and for all.
After 8 months of tracking 119 overweight and previously sedentary volunteers while they performed resistance training, aerobic exercise, or a combination of the two, the clear winner was…aerobic exercise. By a lot. The cardio group lost about 4 pounds while their resistance training peers gained two. Yes, the weight gain was attributed to added lean mass. However, that muscle mass didn’t lead to any meaningful fat loss over the course of the study. In fact, the aerobics only group shed more than 3 ½ pounds of fat while the lifters didn’t lose a single pound despite the fact that they actually exercised 47 more minutes each week than the cardio group. Not surprisingly, the cardio-plus-resistance group improved their body composition best—losing the most fat while adding some lean mass. But they also spent twice as much time in the gym.
Related: 3 Cardio Exercises You Can Do Anywhere
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It’s simple math, says study co-author Cris Slentz, PhD, assistant professor of medicine at Duke University. “Minute per minute, cardio burns more calories, so it works best for reducing fat mass and body mass.” That’s not to say that you shouldn’t lift weights, especially as you get older and start losing muscle mass, he notes. “Resistance training is important for maintaining lean body mass, strength and function, and being functionally fit is important for daily living no matter what your size."
For the biggest fitness gain/weight loss bang for your exercise buck, combine the two, doing your strength training first and finishing off with your cardio. An American Council on Exercise study on exercise sequencing found that your heart rate is higher—by about 12 beats per minute—during your cardio bout when you’ve lifted weights beforehand. That means more calories burned.
It’s also important to remember one essential fact about exercise and weight loss, says Slentz. “Exercise by itself will not lead to big weight loss. What and how much you eat has a far greater impact on how much weight you lose,” he says. That’s because it’s far easier to take in less energy (calories) than it is to burn significant amounts and it’s very easy to cancel out the few hundred calories you’ve burned working out with just one snack.
RELATED: 10 Superfoods for Weight Loss
Where exercise appears to matter most is for preventing weight gain, or for keeping off pounds once you’ve lost weight, says Slentz. “Exercise seems to work best for body weight control,” he says. The National Weight Control Registry, which since 1994 has tracked more than 10,000 people who shed an average of 66 pounds and kept it off for at least five years, would agree. Ninety percent of successful weight loss maintainers exercise for about an hour a day and their activity of choice is cardio, simply walking.
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Tuesday, February 28, 2017
‘I Swallowed a Balloon For Weight Loss and Lost 40 Lbs.’
This article originally appeared on Time.com.
Dana Goossens, 29, lives in Illinois and participated in a recent clinical trial for a weight loss device called the Obalon Balloon System. Here’s her story:
Like many Americans, I’ve tried all sorts of ways to lose weight. That’s been disheartening, especially since I’ve always been an active person. I tried everything from diet pills to eating only 500 calories a day and getting hormone injections to Weight Watchers—but I was never successful at keeping off the weight over the long term. I was tired of yo-yo diets and medications that made me feel bad.
My mother, who is a registered nurse, would remind me not to be vain, but she knew how much my weight was bringing me down. She forwarded me an article about a new device called the Obalon Balloon System, which consists of inflatable balloons that expand in your stomach to help you lose weight. It sounded strange, but I was curious.
I sent emails to the doctors involved in the clinical trial and I was able to secure one of the last spots. I was nervous about explaining my decision to my friends and family. My boyfriend told me if it would make me happy to give it a try, then I should do it.
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The procedure was surprisingly simple. During the first session, I swallowed a small capsule that was tied to a tiny micro-catheter. The doctor then inflated the balloon once it was in my stomach—it gets to be about the size of an orange—and removed the catheter. The whole process took about 10 minutes. In the beginning, I could tell there was an object inside of me. At night it was a bit more uncomfortable as I could feel the balloon move a bit and squeak, but nothing I couldn’t handle. Eventually, my body got used to the feeling and I didn’t think about it during the day.
After one month, I went back to the doctor and swallowed the second balloon capsule, and two months after that, I swallowed the third and final balloon. Pretty soon after swallowing the second balloon, I started noticing the real weight loss. I was also seeing a nutritionist regularly, and I started doing cardio fitness about four times a week for 45 minutes. I learned how to listen to my body and understand when I’m hungry or full.
By the end of the six months, I lost close to 40 pounds and weighed 138 pounds. My friends and family were really impressed. What I liked about the balloon procedure was that I didn’t have to undergo surgery, and I could keep the procedure discreet.
I also developed lifestyle changes that helped me lose the weight at a steady pace, and I am hopeful this weight loss is more sustainable. By the time the trial ended, I felt confident I could maintain my healthy lifestyle even after getting the balloons removed. And I’ve even lost more weight since then.
The balloons have now been approved by the FDA, costs $6,000 to $9,000, and isn’t covered by insurance.
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Friday, February 24, 2017
Mama June's Trainer Says 'Her Kids Don't Even Recognize Her' After Extreme Slim Down
This article originally appeared on People.com.
Mama June Shannon‘s much-anticipated weight loss reveal is almost here — and according to her trainer, it’s going to be “ridiculous.”
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PEOPLE Now caught up with weight loss expert Kenya Crooks, who has been training the Here Comes Honey Boo Boo matriarch, whose transformation will be documented on Mama June: From Not to Hot.
“The Biggest Loser won’t have anything on this, The Swan won’t have anything on this — when I tell you this is the greatest transformation of all time, get ready,” said Crooks of the reality star’s slim down, which the network is calling “the most shocking transformation in reality TV history.”
“This thing is phenomenal,” he continued. “You won’t even be able to recognize her — her kids don’t even recognize her!”
Shannon, who had gastric sleeve surgery in 2015, has gone from 460 lbs. to a size 4. Crooks was brought in after her weight loss started to plateau post-surgery.
“I came in as the closer, because she was struggling with getting to the next point of weight loss,” explained Crooks. “The cool thing about momentum is as soon as we got her going, she was good.”
But the beginning was a “struggle,” said the trainer, who confessed to using an airhorn to force the reality star out of bed in the morning.
“You have to keep in mind, this lady used to eat this stuff called ‘sketti’ — so that does not sound healthy or nutritious at all,” said Crooks with a laugh. “We had to change how she looked at food. We had to cut down the portions, because she used to eat really, really big. So we had to change how she ate, how she worked out, and just put it all together!”
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Crooks said at first, it was tough to motivate Shannon, but that changed “as soon as she started dropping weight” — and now, her self-esteem is “off the charts.”
Plus, Shannon’s 11-year-old daughter Alana, best known to fans as “Honey Boo Boo,” and 17-year-old daughter Lauryn, a.k.a. “Pumpkin,” got in on the fun — sometimes acting as “informants,” Crooks joked.
“We had to create a team culture. I come from a sports background, so I believe in the team concept, and you have to get everybody on board — you can’t have two different menus,” said Crooks. “So it was a team effort and the kids joined in and it made everything so much easier.”
“The cool thing is, when you start working with people, you become a family,” he added.
And according to Crooks, Shannon’s transformation isn’t done yet.
“She’s doing awesome. We’re looking at making her even more sexy,” he said. “I mean, she’s killing it now, but we’re looking at making it even more so. I like to put the ‘er’ on everything: finer and sexier!”
Mama June: From Not to Hot premieres Friday at 10 p.m. ET on WEtv.
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Thursday, February 23, 2017
Monday, February 13, 2017
I Lost 72 Pounds By Eating More Food
Meghan Gilbert, 20, 5'4", from Dallas
Before: 200 lb., size 16
After: 128 lb., size 0
Total pounds lost: 72 lb.
Total sizes lost: 8
Growing up, I never knew the importance of exercise (the most activity I would get was at band practice). That, combined with my love of sweet tea and fast food, was a recipe for weight gain. In fact, by my senior year of high school, my petite five-four frame was weighing in at 190 pounds. I thought the only way to lose was to severely restrict my calories, so I started limiting my meals to just a few crackers here and there. Sure, I shed a few pounds, but I was constantly famished and exhausted. It was clear that if I wanted to drop weight, I needed to fuel my body the right way.
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RELATED: 6 Reasons Why You Can't Out-Exercise a Bad Diet
Falling for fit
I revamped my eating habits, adding protein-packed meals, like chicken or eggs with a side of good carbs and veggies, to my diet. I also started jogging-slash-walking for an hour and a half three times a week. Within two weeks I had more endurance, and my energy levels were up, too. The real change came, though, when I began dating a personal trainer. With his help, I started hitting the gym twice a day, five times a week, doing cardio in the morning and strength training at night. I loved the feeling I got after putting my all into a workout—and the soreness the next day was confirmation that I was steadily working toward my goal. My can-do attitude paid off: Four months later, I was down about 65 pounds.
Sharing the health
Today I no longer pay attention to the scale. I’m also more lenient with my diet—I eat healthy most of the time but treat myself when I want. I love that I found a balance that keeps me happy, healthy, and loving my body. I try to project this message on my Instagram account, @megsmotivationn, to inspire others to reach their goals, too.
RELATED: 57 Ways to Lose Weight Forever, According to Science
Steal Megan’s moves
Follow your inspiration: My Instagram feed is filled with accounts that encourage me to love and take care of myself. One favorite is @tk_line09; every day, she posts a motivational quote or an empowering gym selfie. These help keep me on track.
Amp up exercise: On days I’m feeling sluggish, I’ll have a cup of coffee 30 minutes before I go to the gym. The caffeine keeps me working hard. Plus, research shows it can help you burn more calories post-exercise.
Indulge with friends: I typically have one or two meals each week where I eat whatever I want. To make them more rewarding, I use them as a time to socialize with pals.
Counter cardio: The treadmill is great, but I believe my weight loss came more from strength training. Exercises like deadlifts and squats helped me shed pounds fast.
Meghan is wearing: Reebok OSR Compression Bra ($55; reebok.com for similar); Reebok C Spike tights ($65; reebok.com); and Zoku Runner ULTK sneakers ($125; reebok.com).
As told to Lindsey Murray
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Tuesday, February 7, 2017
Your Personality Is the Key to a Slimmer You, Says Trainer Jen Widerstrom
You can't take a one-size-fits-all approach to losing weight, according to Jen Widerstrom, fitness expert and trainer on NBC’s The Biggest Loser. That's why she wrote her new book, Diet Right for Your Personality Type: The Revolutionary 4-Week Weight-Loss Plan That Works for You ($17; amazon.com), out today. Widerstrom's plan does more than provide eating tips and workouts to help you drop pounds; it also takes into account your personality and behavioral traits, your triggers, what you care about, and other motivating factors to help you customize a diet plan that you'll actually stick to.
“A lot of diet plans come out that don’t include the individual in the plan,” Widerstrom says. “If we don’t identify who you are, we’re not going to find a plan that’s successful for you.” After years of training and coaching thousands of people, Widerstrom identified five core personality types and developed a month-long plan for each based on what’s proven to work best for that person’s behavioral patterns.
RELATED: The 50 Best Weight Loss Foods of All Time
“It has to be different because we’re all different. What would work for you, may not work for me,” she says. “The information behind food, protein, water, fiber, and veggies all exists very similarly throughout all the plans because that is what’s effective in nourishing our bodies. It’s not so much the information I’m giving, it’s the way I’m applying it.”
Widerstrom says she worked with a psychologist to create a simple 20-question assessment to help readers identify which of these five personality types they identify with the closest:
The Organized Doer
The Organized Doer thrives on structure and checklists; the only thing they love more than checklists is crossing things off those lists. “These are the people that like getting up at the same time every day, probably eat the same thing every day, and have no nutritional variety,” Widerstrom explains. “But when given the right plan, they can do very well.”
To cater to their organizational needs, Widerstrom created a step-by-step meal plan, noting exactly what to eat for breakfast, lunch, dinner, and snacks. Throughout each of the four weeks, Widerstrom includes a detailed grocery list categorized by food groups, which foods to prepare ahead of time, and even the exact amount of water to drink. Knowing how important sticking to a plan is for this type of personality, she made it simple by giving them all the information they need in a systematized list that they can check off as they go.
WATCH: Jen Widerstrom's Full-Body Superset Workout
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The Swinger
The Swinger can be described as the life of the party and a people person. “These are the people that go to Barry’s Bootcamp or SoulCycle because they love what’s trending and what’s cool, and when they’re there they know the instructor’s name or get groups of people together for coffee,” Widerstrom says. “But they skip around a lot and never allow a program to fully sink in, so nothing works. The programs could work, but they never give it a full go or the opportunity to be effective.”
For these non-committers, it’s important for them to be held accountable for the programs they start so they can actually follow through and finish them. In their diet plan, Widerstrom gives menu options for each meal and snack so they feel like they have a say in the decisions, while they’re actually being guided. She compares it to a mom disciplining a young child: “You’re going to do what I asked you to do regardless, but we can do it your way or we can do it my way.”
The Everyday Hero
These are the people that are ‘everyday heroes’ in the lives of their loved ones; they spend so much time helping others that self-care tends to come last on their to-do list. This can often be found in mothers, parents, nurses, police officers, and community service people. “They are extending so much care for everyone else that they become careless with their own health,” Widerstrom says. “Helping them prioritize themselves and their own needs in an effective way is a big turnaround for them.”
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Due to their busy schedules and suppressed “me” time, Widerstrom created the simplest meal plan possible for these folks, using healthy options of pre-packaged snacks and meals, and only relying on a slow-cooker for more involved dinners throughout the week to do most of the work for them. The detailed grocery list and easy-to-follow meal plan with minimal cooking finally gives the everyday heroes a chance to invest in themselves and their own health.
The Never-Ever
Never-Evers are very intelligent and effective people, but they tend to deny or avoid facing their health problems because that would mean they have to deal with it. “It’s scary for them because living in denial is easier for them than the fact that they may fail at weight loss,” Widerstrom says. “They’re a bit more stuck than the rest.”
To combat their fear of failure, Widerstrom created a benefits-based food program to help them see their successes as they happen, motivating them to continue and not give up. “Instead of giving them a course of action to follow, I give them a cause of action,” she says. “Week to week, they’ll be given new directives, points of focus, and goals.” This keeps them focused on the big picture, so they’ll feel successful quicker and will feel driven to continue.
RELATED: The Same 10 Weight Loss Mistakes Everyone Makes
The Rebel
Widerstrom describes The Rebel as “kind of like a tornado.” They’re unpredictable and chaotic, but once they set their mind to something, they’re as determined as ever.
“They like to find their own way, without guidelines, to get sh*t done,” she says. “But because there’s no guidelines, that becomes negatively represented in their training habits, food portions, and timing.” To satisfy their spontaneous and impulsive personalities, Widerstrom created a meal plan that is “all about guidelines without containment.” She focuses on controlling portion size, combating cravings, and regulating meal times to create stability and routine, leading the rebels to live healthier lives.
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