Monthly Archives: October 2015
Low-fat diets no better for weight loss than high-fat ones: Study

Low-fat diets are no better for long-term weight loss than high-fat ones, according to a new analysis of several studies.

A team led by Deirdre Tobias at the Harvard School of Public Health analyzed 53 experiments, each lasting at least one year, that placed participants on different types of diets — some low-fat, some high-fat and low-carb, and so on.

“There is no good evidence for recommending low-fat diets,” said lead author Tobias in a press release issued along with the study. “Behind current dietary advice to cut out the fat, which contains more than twice the calories per gram of carbohydrates and protein, the thinking is that simply reducing fat intake will naturally lead to weight loss. But our robust evidence clearly suggests otherwise.”

The team analyzed only randomized, controlled trials — clinical experiments that are considered to be better at establishing clear cause-effect relationships than other methods are.

The researchers found that low-fat diets prescribed to study participants did not result in greater weight loss over time when compared with other approaches implemented with the same intensity.

“Intensity” refers here to the amount of contact researchers had with participants during a trial, or in other cases, how rigorously researchers altered study subjects’ diets.

 

 

“I think the emphasis needs to shift away from fat, carbs and protein and toward focusing on actual foods and eating patterns,” Tobias said.

She also warned that “bad fats,” such as saturated fats and trans fats, “are still bad.”

“This is not a free ride to go out and eat all the butter and bacon you want, because we know these foods have other health effects,” She said.

Tobias and her colleagues published their research Thursday in the journal

More research will be necessary in order to find the best strategies for long-term weight loss and weight maintenance, the team wrote in its study.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at wecare@vitatious.com.

 


Taking a closer look at weight-loss surgery

Obesity in the United States in general has been increasing over the past 20 years: more than one-third of adults and 17 percent of youth are obese. A recent study put out by Excellus, based on data from the New York State Department of Health, gives a more regional perspective. The study concluded that 27.5 percent of the people living in upstate New York are obese.

How is obesity defined?

Obesity is defined as having an abnormally high proportion of body fat. This is determined by a measurement called the body mass index or BMI, which calculates weight adjusted for the height of an individual. A BMI of 30 or greater indicates obesity. Clinically severe obesity is indicated with a BMI of 40. You can quickly measure your own BMI simply by going on line.

Why is obesity such a significant health issue?

Obesity is a problem because it increases a person’s risk for worsening health problems. The greater the obesity, the greater the risk is for developing problems such as type 2 diabetes, high blood pressure, elevated cholesterol, heart disease, sleep apnea, debilitating joint problems, and even some types of cancers.

Who should consider bariatric (weight-loss) surgery? 

Bariatric surgery is considered a treatment option for people with a body mass index (BMI) of greater than 40, who are between 18 and 65 years old. However, if your BMI is equal to or greater than 35 and you have associated obesity-related illnesses such as diabetes and the others already mentioned, you may also be a candidate for this surgery.

Why is weight-loss surgery, rather than dieting, recommended for people with clinically severe obesity?

Studies show that patients with extreme obesity who are treated with surgical therapy are more likely to achieve remission of type 2 diabetes than people who are treated with conventional therapy. Their successful remission is attributed to their ability to lose more weight than those undergoing medical therapy and lifestyle modification, such as diet and exercise. A number of bariatric surgery patients in my practice have experienced remission of joint pain, sleep apnea, and elevated blood pressure, as well.

What are the most common surgical treatments for clinically severe obesity?

In the United States, the most common surgical treatments are laparoscopic gastric bypass surgery, laparoscopic sleeve (vertical) gastrectomy, and laparoscopic adjustable gastric banding surgery. With these techniques we use minimally invasive surgery and videoscopic equipment to perform operations inside the abdomen. In gastric bypass surgery, we cut the stomach to make it smaller and reroute the intestine to bypass the remaining portions of the stomach and portions of the small intestine, altering the amount of nutrition the body can absorb. Laparoscopic sleeve gastrectomy involves cutting the stomach from the bottom to the top in order to reduce its volume. It has virtually replaced gastric banding surgery, in which we place a silicone band around the top of the stomach, which causes patients to feel full after eating small amounts of food, due to more consistent weight loss and the need for less frequent follow up.

Numerous studies have demonstrated the effectiveness of these surgical procedures. Of course we do a very thorough evaluation of each patient before surgery and we follow up as necessary after surgery to make sure the patient is having the best possible outcome. Following our patients closely also helps us limit the risk of any possible complications. Behavioral changes are extremely important to long-term success, however, which is why we take a multidisciplinary approach to surgical weight loss by incorporating lifestyle changes including diet and exercise. We also have active bariatric surgery support groups that provide excellent support to our patients.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at wecare@vitatious.com.

 


NYC Marathon 2015: Weight loss journey leads to starting line

Bay Terrace first-grade teacher Michelle Stiglitz might be the most excited of 340 Staten Islanders entered in Sunday’s New York City Marathon.

The 33-year-old has completed eight half-marathons and this will be her first 26.2-mile run — all after having lap-band surgery, losing 130 pounds, and starting a training regiment that has led to a marathon.

Stiglitz will be running with the Leukemia and Lymphoma’s Team in Training. She has also become a personal trainer and fitness instructor “in hopes to help others live a more healthy life.”

SILive caught up with Michelle for a quick question-and-answer session:

Q: When did you decide to start running?

A: I started running in December 2013 after having lap band surgery to help me lose weight. I have battled my weight since I was a child. I decided that I wanted to start running to help me lose weight. Along with running I took many boot-camp classes as well as strength training.

Q: What has been the response of family and friends?

A: I am motivated by all of the amazing people I meet that run despite their own challenges. I have a great support system of family and friends that encourage me every step of the way. I am very lucky to be surrounded by such great people.

Q: Explain your emotions as the big race approaches.

A: I never really thought this moment would come. I can’t believe I am just days away from the NYC Marathon! My weight loss journey has truly changed my life and I am so proud to now call myself a runner. Soon to be a marathoner!

Q: What’s your goal as you reach the starting line?

A: My goal is to just finish this marathon (although I am secretly hoping to finish under 5:30)

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at wecare@vitatious.com.

 


For Better Weight Loss Results, Change Your Beliefs

Our Black community has been disproportionately affected with lifestyle diseases such as obesity, heart disease, high blood pressure and diabetes for far too long. In fact, being African-American is even listed as a risk factor for such diseases.I disagree with the notion of race being a risk factor.

Instead, I believe that our Black community has to increase our knowledge on what really matters for health and weight loss, and then ACT on that knowledge.  The truth is, if we do not believe the right things to be successful at living healthily and losing weight, we won’t do the right things.

I’ve noticed from several of my experiences as a personal trainer, as well as from simply living, that there are several beliefs that we tend to have that consistently hold us.  Some of the beliefs come from our own misconceptions of health and fitness, while other beliefs, unfortunately, are perpetuated by the ever growing, $61 billion health and fitness industry.

1. I have to weigh myself several times a day – Many believe that if you weigh yourself several times each day, you can effectively manage your weight and keep yourself from gaining any extra pounds. In truth, however, repeated weighing each day can become a sort of bondage.

Our bodies are incredibly complex, which makes it almost impossible for the pounds you’ve gained between breakfast and dinner to be fat.  More than likely, the weight is either water weight, or waste that you have yet to get rid of.  The better approach is to weigh yourself once every week or two, because the trend of your bodyweight is what is most important, and that trend cannot be noticed over a matter of hours.

2. If it says “low fat”, “no fat”, “reduced fat”, “sugar-free”, etc., it’s healthy – The biggest problem with this belief is not so much that products with these claims aren’t healthy, but rather, that the healthiest food you can eat will never be found in a package. If you want the best health, the foundation of your diet must be vegetables and fruits. Natural foods, which don’t come from factories, are the best foods for your natural body.  To add, many packaged foods may have little or no fat, sugar and salt, but companies often must add replacement chemicals to those foods so that they can still satisfy consumers with the same tastes, and often those chemicals are hazardous to our health.

3. (Fill in the blank) runs in my family, so I’m gonna get it, too – We commonly believe that if a disease runs in our families, like diabetes or heart disease, we’re bound to get the disease ourselves. It is true that we can have genetic predisposition toward certain diseases, but it is also true that we can sometimes determine whether or not those bad genes express themselves by how we live.  In other words, instead of worrying about things you can’t control, like genes, focus on the factors that you can control.  Were your parents diabetic?  If so, there’s no excuse for you to overeat and indulge in sweets.  Does hypertension run in your family?  That’s more reason for you to work hard at cutting out extra weight, extra salt, and stress from your life.

At the end of the day, we are all responsible for your own wellbeing.  Let’s do ourselves a big favor and make sure that we believe the right things about living healthily so that we can really be in control, and so that the health of the Black community can experience a turnaround.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at wecare@vitatious.com.

 


Hormones Present in Weight Loss Supplements Warn Health Experts

Do you use over-the-counter weight loss supplements marketed on their labels as containing a “thermogenic weight-loss agent” or “hard-core thermogenic,” or “metabolic fat burner”? If so, then you may be at risk of seriously overdosing on this one hormone that health experts are discovering is hidden in some weight loss supplements.

According to a new study presented at the 2015 International Thyroid Congress and Annual Meeting of the American Thyroid Association in Orlando, Florida last week, health experts report that while investigating what is actually inside some of the more-popular brands of OTC weight loss supplements, that they detected unsafe levels of thyroid hormones that could be toxic to unsuspecting consumers.

The meeting’s abstract about the study, states that nearly one-third of the sampled nonprescription U.S. weight loss products tested contained unlabeled thyroid hormone content in doses that may result in clinically significant thyrotoxicosis. The researchers concluded that increased is needed to ensure the safety of consumers ingesting nonprescription weight loss aids.

So what is it about thyroid hormones that can be unsafe? Thyroid hormones produced naturally in the body or as a prescription by a licensed physician can be safe and beneficial for many patients with a thyroid problem.

The thyroid gland is a butterfly-shaped endocrine gland located at the base of the neck that produces a number of thyroid hormones of which one is called “Thyroxine” or “T4.” The thyroid is of special importance in running your body like a well-oiled machine, especially due to its primary job of regulating your cellular metabolism. If your thyroid is sluggish, then so will be your metabolism; and as a result, you will experience weight gain and difficulty in getting it off.

However, extra thyroid hormone in the wrong hands (and body) can be harmful rather than helpful. According to a quote by one of the study’s co-authors attributed to a Medscape interviewed article about the supplement study presentation, if someone is being treated for a thyroid problem or has relatively normal thyroid hormone levels in their body and begins taking a supplement with added thyroid hormone, the body can reach toxic levels that can result in a medical emergency.

“Effects may include signs and symptoms of thyrotoxicosis, such as weight loss, palpitations, heat intolerance, menstrual irregularities, and if they are used over a prolonged period of time or in high doses acutely, atrial fibrillation and bone loss,” states senior author Angela Leung, MD of UCLA. “Thyroid hormones are prescription-only medications that should be used only in the setting of conditions requiring thyroid-hormone replacement, such as hypothyroidism and thyroid cancer management.”

So why are some makers of weight loss supplements slipping thyroid hormones into their products? It is likely due to TV show episodes from The Dr. Oz Show and other media about how that having a sluggish thyroid gland may be a cause of weight gain.

Do you use over-the-counter weight loss supplements marketed on their labels as containing a “thermogenic weight-loss agent” or “hard-core thermogenic,” or “metabolic fat burner”? If so, then you may be at risk of seriously overdosing on this one hormone that health experts are discovering is hidden in some weight loss supplements.

According to a new study presented at the 2015 International Thyroid Congress and Annual Meeting of the American Thyroid Association in Orlando, Florida last week, health experts report that while investigating what is actually inside some of the more-popular brands of OTC weight loss supplements, that they detected unsafe levels of thyroid hormones that could be toxic to unsuspecting consumers.

The meeting’s abstract about the study, states that nearly one-third of the sampled nonprescription U.S. weight loss products tested contained unlabeled thyroid hormone content in doses that may result in clinically significant thyrotoxicosis. The researchers concluded that increased regulation of weight loss supplements is needed to ensure the safety of consumers ingesting nonprescription weight loss aids.

So what is it about thyroid hormones that can be unsafe? Thyroid hormones produced naturally in the body or as a prescription by a licensed physician can be safe and beneficial for many patients with a thyroid problem.

The thyroid gland is a butterfly-shaped endocrine gland located at the base of the neck that produces a number of thyroid hormones of which one is called “Thyroxine” or “T4.” The thyroid is of special importance in running your body like a well-oiled machine, especially due to its primary job of regulating your cellular metabolism. If your thyroid is sluggish, then so will be your metabolism; and as a result, you will experience weight gain and difficulty in getting it off.

However, extra thyroid hormone in the wrong hands (and body) can be harmful rather than helpful. According to a quote by one of the study’s co-authors attributed to a Medscape interviewed article about the supplement study presentation, if someone is being treated for a thyroid problem or has relatively normal thyroid hormone levels in their body and begins taking a supplement with added thyroid hormone, the body can reach toxic levels that can result in a medical emergency.

“Effects may include signs and symptoms of thyrotoxicosis, such as weight loss, palpitations, heat intolerance, menstrual irregularities, and if they are used over a prolonged period of time or in high doses acutely, atrial fibrillation and bone loss,” states senior author Angela Leung, MD of UCLA. “Thyroid hormones are prescription-only medications that should be used only in the setting of conditions requiring thyroid-hormone replacement, such as hypothyroidism and thyroid cancer management.”

So why are some makers of weight loss supplements slipping thyroid hormones into their products? It is likely due to TV show episodes from The Dr. Oz Show and other media about how that having a sluggish thyroid gland may be a cause of weight gain.

Do you use over-the-counter weight loss supplements marketed on their labels as containing a “thermogenic weight-loss agent” or “hard-core thermogenic,” or “metabolic fat burner”? If so, then you may be at risk of seriously overdosing on this one hormone that health experts are discovering is hidden in some weight loss supplements.

According to a new study presented at the 2015 International Thyroid Congress and Annual Meeting of the American Thyroid Association in Orlando, Florida last week, health experts report that while investigating what is actually inside some of the more-popular brands of OTC weight loss supplements, that they detected unsafe levels of thyroid hormones that could be toxic to unsuspecting consumers.

The meeting’s abstract about the study, states that nearly one-third of the sampled nonprescription U.S. weight loss products tested contained unlabeled thyroid hormone content in doses that may result in clinically significant thyrotoxicosis. The researchers concluded that increased regulation of weight loss supplements is needed to ensure the safety of consumers ingesting nonprescription weight loss aids.

So what is it about thyroid hormones that can be unsafe? Thyroid hormones produced naturally in the body or as a prescription by a licensed physician can be safe and beneficial for many patients with a thyroid problem.

The thyroid gland is a butterfly-shaped endocrine gland located at the base of the neck that produces a number of thyroid hormones of which one is called “Thyroxine” or “T4.” The thyroid is of special importance in running your body like a well-oiled machine, especially due to its primary job of regulating your cellular metabolism. If your thyroid is sluggish, then so will be your metabolism; and as a result, you will experience weight gain and difficulty in getting it off.

However, extra thyroid hormone in the wrong hands (and body) can be harmful rather than helpful. According to a quote by one of the study’s co-authors attributed to a Medscape interviewed article about the supplement study presentation, if someone is being treated for a thyroid problem or has relatively normal thyroid hormone levels in their body and begins taking a supplement with added thyroid hormone, the body can reach toxic levels that can result in a medical emergency.

“Effects may include signs and symptoms of thyrotoxicosis, such as weight loss, palpitations, heat intolerance, menstrual irregularities, and if they are used over a prolonged period of time or in high doses acutely, atrial fibrillation and bone loss,” states senior author Angela Leung, MD of UCLA. “Thyroid hormones are prescription-only medications that should be used only in the setting of conditions requiring thyroid-hormone replacement, such as hypothyroidism and thyroid cancer management.”

So why are some makers of weight loss supplements slipping thyroid hormones into their products? It is likely due to TV show episodes from The Dr. Oz Show and other media about how that having a sluggish thyroid gland may be a cause of weight gain.

Do you use over-the-counter weight loss supplements marketed on their labels as containing a “thermogenic weight-loss agent” or “hard-core thermogenic,” or “metabolic fat burner”? If so, then you may be at risk of seriously overdosing on this one hormone that health experts are discovering is hidden in some weight loss supplements.

According to a new study presented at the 2015 International Thyroid Congress and Annual Meeting of the American Thyroid Association in Orlando, Florida last week, health experts report that while investigating what is actually inside some of the more-popular brands of OTC weight loss supplements, that they detected unsafe levels of thyroid hormones that could be toxic to unsuspecting consumers.

The meeting’s abstract about the study, states that nearly one-third of the sampled nonprescription U.S. weight loss products tested contained unlabeled thyroid hormone content in doses that may result in clinically significant thyrotoxicosis. The researchers concluded that increased regulation of weight loss supplements is needed to ensure the safety of consumers ingesting nonprescription weight loss aids.

So what is it about thyroid hormones that can be unsafe? Thyroid hormones produced naturally in the body or as a prescription by a licensed physician can be safe and beneficial for many patients with a thyroid problem.

The thyroid gland is a butterfly-shaped endocrine gland located at the base of the neck that produces a number of thyroid hormones of which one is called “Thyroxine” or “T4.” The thyroid is of special importance in running your body like a well-oiled machine, especially due to its primary job of regulating your cellular metabolism. If your thyroid is sluggish, then so will be your metabolism; and as a result, you will experience weight gain and difficulty in getting it off.

However, extra thyroid hormone in the wrong hands (and body) can be harmful rather than helpful. According to a quote by one of the study’s co-authors attributed to a Medscape interviewed article about the supplement study presentation, if someone is being treated for a thyroid problem or has relatively normal thyroid hormone levels in their body and begins taking a supplement with added thyroid hormone, the body can reach toxic levels that can result in a medical emergency.

“Effects may include signs and symptoms of thyrotoxicosis, such as weight loss, palpitations, heat intolerance, menstrual irregularities, and if they are used over a prolonged period of time or in high doses acutely, atrial fibrillation and bone loss,” states senior author Angela Leung, MD of UCLA. “Thyroid hormones are prescription-only medications that should be used only in the setting of conditions requiring thyroid-hormone replacement, such as hypothyroidism and thyroid cancer management.”

So why are some makers of weight loss supplements slipping thyroid hormones into their products? It is likely due to TV show episodes from The Dr. Oz Show and other media about how that having a sluggish thyroid gland may be a cause of weight gain.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at wecare@vitatious.com.

 


Danielle Lloyd shares surprising weight loss tip

Danielle Lloyd is already a dedicated follower of diet and fitness

But it seems now the mum-of-three is resorting to even more measures in a bid to keep her famous figure.

Sharing a photo to her Instagram page, Danielle revealed an interesting new weight loss technique – a ‘shrinky suit.’

The suit, designed to help you lose inches off your problem areas, was created by evolve inch loss, who also conduct non invasive lipo procedures, botox, skin tightening and body wraps, to name but a few.

Danielle has always been a fan of the salon, that is based near her home in Sutton Coldfield, and often undergoes procedures there.

But just in case she can’t make it down to the salon, Danielle now has her very own at home kit to help her keep the pounds off.

The whole thing works by applying Shrinking Violet solution to your body, before putting the suit over it and waiting for the inches to drop off.

The suit causes your body temperature to use, which encourages sweating and helps cleanse the body of toxins. The solution has lots of ingredients that are also meant to encourage this effect, leaving you looking and feeling slimmer and less bloated.

Well it certainly looks like it’s working for Danielle, doesn’t it?

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at wecare@vitatious.com.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at wecare@vitatious.com.

Join our weight loss program and lose upto 16-20 pounds in just 26 days. Call us at +92 345 8580969 to speak to our weight loss expert or email us at wecare@vitatious.com.

 


Want to Lose Weight? 6 Eating Habits You Should Follow

Exercise is important, but when it comes to weight loss it is almost impossible to out-exercise a bad diet. To lose weight you need to focus on your eating habits. Forget about diets and empty promises to yourself. To do better tomorrow, you’ll need to start at the core of the problem. Take a moment to re-evaluate your eating habits and make necessary (and often obvious) changes. Then explore our list of recommended eating habits and take steps to make the change.

1. Eat several smaller meals

You’ve heard it before, and you’ll hear it again: Eating five to six small meals a day is healthier than eating three large ones. According to a South African study, men who ate their morning meal over the course of several hours ate 30% fewer calories at lunch and reported reduced feelings of hunger. Spread your daily calories out. Not only will you feel like you’re snacking all day but your blood sugar will remain steady and stave off hunger pains.

2. Fill up on water

When you’re dieting, water should become your new best friend. Drink two full glasses of water 15 to 20 minutes before every meal, and you will feel fuller faster. Think you need an extra snack? Chug some water, and watch your hunger slip away. Not only will drinking water help you eat less but substituting water for your morning juice, lunchtime soda, and afternoon coffee drink will drastically decrease the number of empty calories you consume. Sugar-sweetened beverages pack in the calories and don’t give you a full feeling like food does.

3. Slow down

When you finally take a moment to eat, you may respond like a wild animal anxious to inhale as much food as possible in as short amount of time. As you might imagine, this is not conducive to weight loss. Studies have found that when you thoroughly chew your food properly you’ll consume fewer calories. This habit helps you slow down, properly digest, and notice feelings of fullness before you go for seconds. Not only will this habit assist in weight loss but it will also will help you relax and reset. Find a comfortable, quiet place away from any distractions. Sit down and make a point to chew each bite slowly, really tasting and enjoying what you’re eating.

4. Eat earlier

As a society, dinner is the biggest meal of the day while breakfast is often skipped. For dieters, the reverse should be practiced. Consume more calories in the morning when you have the rest of the day to burn them off and can skimp on lunch thanks to a full belly. Dinner should be the lightest meal of the day as you’re winding down and preparing to settle in for the night. There is nothing more uncomfortable or worse for your diet than going to bed on an overly full stomach.

5. Write it down

Start keeping an honest food journal where you write down what you eat and any emotions or temptations you faced that impacted your success. Just the process of writing everything down will help you see what quantity and quality of food you’re consuming and what outside stresses impact your relationship with food. If you want to get more detailed, download Lose It!, a free app that tracks your day in food and exercise. You can even set a weight-loss goal, save commonly eaten foods, and connect to a weight-loss community.

6. Shop better

Keep any tempting foods out of your house by grocery shopping consciously. Shopping primarily on the perimeter of the grocery store ensures you’ll fill up the cart with fresh fruits, veggies, dried berries, whole grains, and protein. Skip the middle aisles that are chock full of products made from artificial sweeteners, additives, and a slew of ingredients you won’t be able to pronounce.


Follow the golden rule of weight loss

Everybody should try “failing forward” once in awhile.

What that means is you aim for something humongous so you make much more progress than if you aimed for something “meh” in the first place.

In other words, aim for what’s beyond your goal.

For example, a boxer wants to punch another boxer in the nose. I mean a real boxer, like Manny Pacquiao, one who actually punches.

If all he does is aim for the nose, then the fist will slow down while approaching the nose and stop right in front of it. That’s not how boxers do it. They don’t aim for the nose; they aim beyond it.

The same goes with golf. You don’t want to just hit the ball, you want to make a full swing through the ball so the ball goes all Tiger Woods and ends up miles away.

Why am I saying all this?

Because the same goes for meal plans.

The No. 1 reason people are overweight is they don’t eat enough.

They eat too much sugar, skip meals and end up eating 800 dirty calories — dirty calories and sick birds. The average American woman eats like a sick bird. Not a Foghorn Leghorn, but a tiny little bird that has the flu, with no appetite. That’s how most women eat. They consume salads for lunch after having no breakfast, then eat a protein bar for dinner.

No bueno mucho.

Dinner requires a fork and a knife. If they are not required, it is not dinner.

To lose weight, you have to eat. If you are skipping meals, then try this: Aim for 2,000 calories a day.

Shoot for the big leagues and prepare to eat all day long. Odds are, even if you aim for 2,000 calories, you’ll hit 1,600. That’s 800 more than if you aimed for 1,600 in the first place.

Why do we miss out on calories?

I’ll tell you why: life.

Hectic mornings, kids, soccer practice, traffic, making food for your spouse, bosses, jobs, Facebook, gossiping, the freeway, mudslides, earthquakes, Kardashians. There are so many things that can derail a meal plan. It’s bonkers.

No wonder nobody’s eating. We’re too overloaded with stuff that has nothing to do with health or weight loss.

So let’s turn the tables, everyone all together. Like Transformers all coming together, forming the super spaceship. (I don’t know if that was Transformers, but that happened on some cartoon.)

Women, aim for 2,000 calories. Keep a food log and just do it. Vampires will say things to you like “you’re always eating!” But you won’t respond because you’ll have food in your mouth.

Guys, go Dwayne Johnson and eat 3,000 calories. Feed that muscle.

Here’s the golden rule: It’s better to eat too much than too little.

You don’t want to end up with a big head, small body and a potbelly because all you do is cardio training, and eat twigs and berries. Life is to be enjoyed with good food.


Wendy Williams reveals 50 pound weight loss from vegan diet

On Monday’s after show, Williams tackled a question from a fan on weight loss tips by saying, “My son said something to me this weekend that made me feel really good, but it’s not going to steer me off my path. He said, ‘Mommy, I don’t even know why you go to the gym. … Because you’re already skinny, you’ve got no weight to lose. You don’t need to go to the gym. Why do you go? It’s just a waste of your time and your money.’”

While that made her feel good, Williams explained that she had to keep working at it. “I go to the gym because it’s not about me losing weight at this point, it’s about me trying to fight heart disease,” she explained.

She also talked about going meat-free and about dropping refined sugars, dairy, and habits like eating after dark. Of her new vegan diet, she said, “I can’t say that that has made me lose weight because I already lost 50 lbs. in three years, which I find to be amazing. Because, of all the crazy diets I’ve been on, none have ever been as effective as [saying to myself], ‘Just push back, fatso. Just stop eating so much.’”

She added, “And I don’t love food as much as I used to.”

As for more general advice, Williams had this to say: “Slow and steady is the name of the game. It’s not going to happen overnight. I no longer believe in fad diets, crash diets. I don’t believe in diet pills. I don’t want my heart to race and pop out of my chest. Yes, I did have a jump-start because years ago I did get the liposuction and a tummy tuck, but I have to say that, if there is a poster child for plastic surgery and the jump-off to a new lifestyle, it would be me.”


Ask LH: How Can I Push Past My Weight-Loss Plateau?

A few years ago I lost 30kgs over the course of a year with diet and exercise and have managed to keep it off. The problem is that the weight loss has plateaued out and I find myself doing the same routine and getting no results. I want to shed another 10kg and maybe add some muscle, but nothing seems to work. Should I hire a personal trainer or is there some miracle solution I haven’t thought of? Thanks, AB

Dear AB,

It’s completely normal to hit a plateau after a spell of successful weight loss. As you begin to reach your optimal body size, it becomes increasingly difficult to work off more energy than your consume.

However, this doesn’t necessarily mean that you need to pay for a professional. You just need to change things up a little while maintaining a healthy diet (this means not starving yourself.)

First of all, there’s no reason to despair. As we explained in a recent post, the dreaded weight-loss plateau is actually a good thing — it should be treated as a milestone rather than an annoying hurdle:

Weight loss can be fast in the beginning because the more weight you have to lose, the faster it comes off. The closer you get to your goal weight, the slower things get. So it’s not a sign you’re doing something wrong; it’s a sign you’ve done things right! It’s a sign that you’re completely normal and have hit a point that everyone hits on their weight-loss journey. A plateau is a mark on the road, letting you know you’re heading in the right direction, and that you’ve made a lot of progress.

So what can you do to circumvent this biological roadblock? One possible solution is to up your calorie intake. Hear us out. Science has shown that cutting back on calories for a long period of time can lower your metabolic rate to conserve energy. The end result is less weight loss even with increased exercise. By alternating your calorie intake between between high and low days, you should be able to get your metabolism back to normal. Explains nutritionist Monica Reinagel:

You could alternate between 2000-calorie days and 1200-calorie days. Over the course of a week, you’d trim an extra 1400 calories but the higher calorie days should help keep your lizard brain from panicking.

Plus, the introduction of high-calorie days will help to keep your willpower under control. (i.e. — you can eat the occasional treat as part of your diet.) Just be mindful that calorie cycling is not for everyone: if you have a medical condition such as diabetes, you should definitely consult your GP first.

Another obvious solution is to upgrade your workout. Try alternating between two 30-45 minute full body workouts, at least two times per week. (You can find some examples in this workout guide.) If you’re using weights, make sure they are loaded to maximise the amount of energy you burn. For example, you should feel pretty wiped after 10 reps — if it feels like you could easily do five more, you need to increase the weights for that exercise. This will also help with muscle growth.

Most health professionals do not recommend working out every day, as you need to give your muscles a chance to recuperate. However, it’s important to remain active on your days off even if it’s just going for a jog. Putting a little extra effort into your non-gym days can make a significant difference to weight loss.

As we mentioned earlier, it’s important not to starve yourself in a bid to lose weight, but you also need to ensure you aren’t consuming more energy than you burn off. If you’re taking in too many calories, exercise will not lead to weight loss resulting in a perpetual plateau that there’s no escape from.

See also: What To Do When You Feel Like Your Fitness Progress Has Stopped

If you’re not doing so already, track everything you eat and keep a record of the total kilojoules consumed each day. There are a multitude of apps that can help with this, although a trusty notepad will get the job done just as well. Just use whatever method works best for you and be sure to stick to it.

In terms of what to eat, it’s obviously a good idea to avoid overly processed foods which contain little nutritional value and encourage overeating. In short, you need to make those kilojoules count. Good options include beef, pork, chicken, seafood, dairy, eggs, nuts, seeds, healthy oils, fruits, vegetables, grains, beans, potatoes, pasta, rice and cereals. As always, moderation is key.

You can find oodles of additional advice via our healthy eating, exercise and weight loss tags. Good luck! We’d also like to hear from readers on this one — what weight-loss strategies have you found effective after hitting a wall?