exercise

Research: Pattern of steps is associated with weight loss.

Pedometers may help weight loss after all

Pedometers are all the rage today.  From the Fitbit to the Apple Watch, it is hard to find someone without one on their wrists.  I personally wear one on each wrist.  I wind the motivations and functionality of the Apple Watch to be superior, but the step counts to better on the Fitbit.  The problem with pedometers is that there is scant evidence to show they help for weight loss.  

 


Research: Will weight loss combines with exercise improve function as we age.

Combination of exercise and weight loss improves functional status as we age.  

Most of the elderly fear losing independence as they age.  As we age, human naturally lose some functional status.  Functional status refers to the ability of the elderly to function on their own without assistance.  It is believed that obesity and a lack of exercise increases the risk of frailty in older adults and thus, increases the risk of lower function.  

 

Research: Pedometer use may help with weight loss.

Pedometer use promotes weight loss success.

Emerging evidence suggests that being overweight and obese will increase your risk of all-cause mortality.   I know this is all-cause, but the elevation of risk is likely due to heart disease and diabetes type 2.   Exercise should induce healthy changes that would result in a reduction in such risks.  Although pedometer intervention is effective in increasing physical activity among adults with Type 2 diabetes, the usages impact on weight loss remains unclear.  

 


Research: Combined dietary and exercise results in superior weight loss

Dietary and exercise combined are superior for fat loss than diet alone.

If you are like most Americans and you look in the mirror, you most certainly notice that your fat storage is around your belly.   Sure we all want abdominals of steel, but in reality, it is extremely unlikely most fo use will get there.  You can do crunches until your eyes meet and you will still be a little soft in the middle.  It has long been recognized that a slim waistline is made in the kitchen and not the gym, but many people have assumed that this means that the gym or exercise is not needed.   

 

Research: Exercise will not worsen sleep

Evening exercise does not appear to disrupt sleep or alter energy intake.

Just about anyone who has trouble sleeping has filled out a sleep hygiene questionnaire and received education to avoid exercise within 4 hours of bedtime because it will disrupt sleep and make you hungrier.  In today’s culture, following this advice makes evening exercise nearly impossible.  If you are like me, you are lucky to be home by 5:30 p.m.  

 

List: Seventeen Tips to Avoid the All-or-Nothing Mentality

Seventeen ways to avoid the all-or-nothing pitfall.  

All-or-nothing usually ends in nothing but diet failure.   The all-or-nothing mentality is the enemy of successful weight loss or maintenance.  Unfortunately, this type of mentality leads to unrealistic expectations.  Recently, I was required to take a trip for work.  This trip required that I take a flight and you know airplane food is the most healthy food on earth.  Of course,  many of us feel that we paid for the food so we must eat the food so just like them, I ate the food that was served to me.  I immediately felt regret and guilt.  I took the rest of the trip off and soon spiraled.  One week of a required work trip soon became the nightmare of binge and splurge.   

 

List: Ten Weight Loss Tips That Work

Ten Weight Loss Tips That Work

Below is a list of ten weight loss tips that work.  I have made a list of weight loss tips that I have made on this site.  Some think will apply to use and others will not.  I recommend that you pick one or two and slowly add them to your daily plan.  Do not overdo change or it will overwhelm you.  

 

List: Four tips to make weight loss easier.

Four key tips to make weight loss easier.

Weight loss is a simple concept, but we often make it harder than it needs to be.  The key is avoiding excess calories while maintaining a lower level of hunger and a higher level of satiety.  Being satisfied with the food you have eaten when you are depriving yourself of the diet for which you have become accustomed.  If you struggle to maintain a high level of willpower, you will succumb to hunger and give up your weight loss plans.  The following tips will help you lower your appetite and lose weight.  

 

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