Weight loss can be tricky. You see clients day after day, working their hearts out without achieving any significant results. You know that their exercise program is making them stronger and healthier, but they are disappointed to see no change when they weigh themselves.
If your clients are exercising and adhering to a lean and healthy diet, one thing you might want to ask them about is the timing and frequency of their daily meals. While what we eat is the most crucial component in any healthy food plan, proper meal timing is also something to consider.
Weekly phone calls from a lifestyle coach helped inactive, obese middle-aged men and women achieve weight loss goals over a 12-week period, according to a pilot study published in Patient Education and Counseling (2009; Nov. 10). Researchers from the Veterans Affairs [VA] Ann Arbor Healthcare System in Michigan wanted to determine whether a phone-based program of self-management for weight loss would be feasible to deliver and would help participants achieve clinically significant weight loss.
Today, two out of three American adults are overweight or obese, and another 5.9% are now considered extremely obese (body mass index ≥ 40) (CDC). Excess weight increases the risk for heart disease, stroke, diabetes, several cancers, gallbladder disease and more. To fight the extra weight, Americans spend billions of dollars a year on diets and products promising weight loss, only to fail along the way. Considering these facts, it’s not surprising that clients approach you with questions about how to shed pounds fast.
Visceral fat is considered the most dangerous type of fat, as it tends to surround vital organs. Individuals with higher amounts of visceral fat are more likely to develop type 2 diabetes and heart disease. According to researchers from the University of Alabama at Birmingham, regular exercise can keep visceral fat at bay. The 97 participants were randomly assigned to three groups: aerobic training, resistance training or no exercise. They were also placed on an 800-calorie-a-day diet and lost an average of 24 pounds.
As a registered dietitian who sees a wide range of clients—from Olympic-caliber athletes to gastric-bypass candidates—
I occasionally field questions about the
efficacy and safety of detoxification (detox) diets. Never having been a fan of any diet or pattern of eating that promises excessively accelerated weight loss, I usually answer these questions with great concern because of the potential dangers of extreme fasting.
Clients always want to know how many
calories they are burning while exercising. Now they can use their smart phone or PDA to count calories instantly while jogging along a path or changing ends between tennis games.
answer: Experienced athletes know how important it is to refuel and rehydrate after a training session. Following strenuous activity, food and fluids can replenish lost glycogen stores and help repair muscle tissue. After an intense workout, the best way to refuel would be to eat a mix of complex carbohydrates and lean protein, such as a whole-grain cereal topped with skim milk.
In his research paper, Hill notes that body weight and obesity are increasing in all segments of the population in most, if not all, countries around the world. Further, although most people are aware that
a sedentary existence, combined with overeating, has negative health consequences, many are not able to make and sustain the changes to combat this way of life. Moreover, most people who do achieve weight loss goals regain the weight over time. Is it inevitable that our society will eventually be obese?
Do you have a client who just can’t seem to maintain a healthy weight? Tell him to toss the tube. Researchers have found that people who lose weight and keep it off have fewer household televisions. A report published in the October issue of Annals of Behavioral Medicine (published online October 22, 2009; doi.10.1007/s12160-009-9135-2) offered insights into the “habits” of successful “losers.” The researchers sifted through surveys of 167 people throughout the United States who had maintained at least a 10% body fat loss for 5 years.