Want to Lose a Few Pounds for Summer? (part 3)

Exercise

According to most short-term studies, the effect of exercise alone (without dietary restriction) on weight loss is small,^{16, 17} partly because muscle mass often increases even while fat tissue is reduced,¹⁸ and perhaps because some exercising people will experience increased appetites. The long-term effect of regular exercise on weight loss is much better, and exercise appears to help people maintain weight loss.^{19, 20} People who have successfully maintained weight loss for over two years report continuing high levels of physical activity.²¹ Combining exercise with healthier eating habits results in the best short- and long-term effects on weight loss,^{22, 23} and should reduce the risk of many serious diseases.^{24, 25, 26}

Avoid weight cycling

People who experience “weight cycling” (repetitive weight loss and gain) have a tendency toward binge eating (periods of compulsive overeating, but without the self-induced vomiting seen in bulimia), according to a review of numerous studies focusing on weight loss.²⁷ The researchers also found an association between weight cycling and depression or poor body image. The most successful weight-loss programs (in which weight stays off, mood stays even, and no binge eating occurs) appear to use a combination of moderate caloric restriction, moderate exercise, and behavior modification, including examination and adjustment of eating habits

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Want to Lose a Few Pounds for Summer? (part 2)

About This Condition

About two-thirds of the adult U.S. population is overweight.¹ Almost one-third not only exceeds ideal weight, but also meets the clinical criteria for obesity. In the 1990s, rates of obesity more than doubled, and are currently rising by over 5% per year.^{2, 3} Excess body weight is implicated as a risk factor for many different disorders, including heart disease, diabetes, several cancers (such as breast cancer in postmenopausal women, and cancers of the uterus, colon, and kidney), prostate enlargement (BPH), female infertility, uterine fibroids, and gallstones, as well as several disorders of pregnancy, including gestational diabetes, preeclampsia, and gestational hypertension.⁴ The location of excess body fat may affect the amount of health risk associated with overweight. Increased abdominal fat, which can be estimated by waist size, may be especially hazardous to long-term health.^{5, 6}
For overweight women, weight loss can significantly improve physical health. A four-year study of over 40,000 women found that weight loss in overweight women was associated with improved physical function and vitality as well as decreased bodily pain.⁷ The risk of death from all causes, cardiovascular disease, cancer, or other diseases increases in overweight men and women in all age groups.⁸ Losing weight and keeping it off is, unfortunately, very difficult for most people.^{9, 10} However, repeated weight loss followed by weight regain may be unhealthy, as it has been associated with increased heart disease risk factors and bone loss in some studies.^{11, 12} Rather than focusing on weight loss as the most important health outcome of a change in diet or lifestyle, some doctors advocate paying more attention to overall fitness and reduction in known risk factors for heart disease and other health hazards.¹³
Excess body mass has the one advantage of increasing bone mass—a protection against osteoporosis. Probably because of this, researchers have been able to show that people who successfully lose weight have greater loss of bone compared with those who do not lose weight.¹⁴ People who lose weight should, therefore, pay more attention to preventing osteoporosis.

Healthy Lifestyle Tips

Support

Many doctors give overweight patients a pill, a pep talk, and a pamphlet about diet and exercise, but that combination leads only to minor weight loss.¹⁵ When overweight people attend group sessions aimed at changing eating and exercise patterns, keep daily records of food intake and exercise, and eat a specific low-calorie diet the outcome is much more successful. Group sessions where participants are given information and help on how to make lifestyle changes appear to improve the chances of losing weight and keeping it off. Such changes may include shopping from a list, storing foods out of sight, keeping portion sizes under control, and avoiding fast-food restaurants.

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Want to Lose a Few Pounds for Summer? (part 1)

Get the skinny on weight loss. Discover what works for you to improve your chances of losing weight and keeping it off. According to research or other evidence, the following self-care steps may be helpful.

Aim for total nutrition with a multivitamin Extra vitamins and minerals will help ensure your body gets the nutrition it needs, especially if you are avoiding certain foods.

Find a diet that fits For long-term success, choose a healthy diet that you can stay with.

Create a custom exercise plan Exercise you truly enjoy is much easier to stick to, so find activities that fit your personal style, fitness level, and workout opportunities.

Find support Improve your chances for long-term weight loss by joining a group while you adjust to new diet and exercise habits.

Get a boost from pyruvate Combining exercise with 6 to 10 grams a day of this supplement may help speed up your metabolism

Try 5-HTPTaking 600 to 900 mg of 5-HTP (5-hydroxytryptophan) per day may help curb your appetite.

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Gastroesophageal Reflux Disease

 

Symptoms

People with GERD (Gastroesophaeal Reflux Disease)have heartburn, which usually feels like a burning pain that begins in the chest and may travel upward to the throat. Many people also feel a regurgitation of stomach contents into the mouth, leaving an acid or bitter taste. Some people with GERD may also have coughing while lying down, increased production of saliva, and difficulty sleeping after eating.

Healthy Lifestyle Tips

Smoking weakens the LES and is a strong risk factor for GERD.^{2, 3, 4} A study of infants with GERD found that exposure to cigarette smoke in the environment is associated with reflux, leading the authors conclude that secondhand smoke contributes directly to GERD in infants.⁵ No similar studies on environmental smoke have been done with adults. Psychological stress and alcohol have also been shown to be associated with the weakening of the LES and symptoms of GERD

Try a little licorice Support mucous-membrane healing by chewing 250 to 500 mg of deglycyrrhizinated licorice (DGL) before meals and bedtime.

Kick unhealthy habits Avoid smoking and excessive alcohol to ease irritation that could lead to cancer of the esophagus.

Uncover the irritants Experiment with your diet to find out what triggers the discomfort; high-fat foods, spicy foods, peppermint, spearmint, chocolate, and acidic beverages are all potential culprits.

Schedule your meals Avoid eating prior to exercise and right before bedtime to reduce symptoms

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Gastroesophageal Reflux Disease

Gastroesophageal Reflux Disease

Put a freeze on frequent heartburn. Find out if GERD may be causing that uncomfortable burning sensation, then care for the symptoms. According to research or other evidence, the following self-care steps may be helpful.

Gastroesophageal reflux disease (GERD) is a disorder of the oesophagus that causes frequent symptoms of heartburn. The oesophagus is the tube connecting the mouth to the stomach. GERD occurs when a muscular ring called the lower esophageal sphincter (LES) is weakened, which permits irritating stomach contents to pass up into the oesophagus, resulting in heartburn.
Sometimes regurgitation of acid and food as high as the mouth can occur. Chronic irritation of the oesophagus by stomach acid can eventually cause ulceration and scarring and might lead to cancer of the oesophagus, especially in people who smoke and/or consume large amounts of alcohol

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