Have you ever heard of this one? The white kidney bean (Phaseolus vulgaris) is supposed to help you lose weight by blocking the absorption of starches. Unfortunately, its effectiveness is questionable. Some studies have shown a 3-4 pound weight loss but this was not considered to be statistically significant when compared to placebo. Although thought to be safe, the most common side effect is gassiness. Long term safety is unknown.
A study from the British Journal of Nutrition found that, all things being equal, women dieters who took probiotics lost almost twice as much weight after 12 weeks when compared to women who took a placebo. The probiotic was a mix of Lactobacillis, Inulin and oligofructose and the dose was divided into 2 capsules-30 minutes prior to breakfast and dinner. The same study failed to show any benefits to men, who seemed to lose weight easier than women. The product used was made by Nestle but is not yet available in the U.S. It is unknown whether other probiotics have the same effect.More
If I exercise 30 minutes a day and eat healthy, but I stopped losing weight, what should I try next?
Some people rely on the government recommendation which suggest 30 minutes of exercise such as walking as a benchmark for daily exercise. However, this is the minimum needed for maintenance and serves as a good starting point.
Amount: In order to burn fat, we need to exercise longer and harder than the government’s recommendation. A good workout session includes at least 45 minutes of exercise at a moderate-to-high intensity.
Intensity: Intensity can be gauged through your heart rate and muscle fatigue. Your target heart rate during exercise depends on your age and can be estimated from a table. Muscle fatigue results from repeated movements against resistance (weights and reps). Try to do 3 sets of 10 to 12 reps of resisted exercise using a moderate weight. If your heart rate remains in the target range and you can complete 3 sets of 10-12 reps before becoming fatigued, then the intensity is moderate-to-high. Adjust the weight resistance up or down until the intensity is right. You should be breaking a sweat and breathing moderately hard.
Target body weight: Your target body weight can be estimated using a BMI table. As you approach your target weight it becomes increasingly difficult to lose weight, especially at the belly. The amount and intensity of your exercise needs to be increased as your weight loss plateaus. If you are 10-15 pounds overweight and are trying to lose the last few more pounds of belly fat you will need to work out more than 45 minutes at a higher intensity.
Variety: Walking or even jogging for 30-45 minutes is not going to result in significant weight loss. This exercise might be good for your lungs and heart but a variety of resisted exercises is needed to accomplish meaningful weight loss. If you build muscle you not only burn calories during exercise, but also increase your metabolism, allowing you to burn more calories even during rest. BONUS! The best way to build muscle – and lose weight – is through a variety of resistance exercises that become progressively more intense over time. Then rest one day to allow your muscles to recover.
Reward: Reward yourself after exercise with … weight reduction, not with a double scoop of chocolate ice cream.
Power Plate: Power Plate Vibration Technology allows a person to experience a full workout at moderate-to-high intensity in fewer minutes and with less impact on the joints.
Pointers: Consult your physician prior to initiating a weight loss program. Utilize a personal trainer or physical therapist for coaching and instruction. Consult with a nutritionist for help with further improving your diet. Reducing stress at home or at work can lead to more rapid weight loss.More
Reprinted with permission from the PRESCRIBERS’ LETTER
About two-thirds of adults are overweight or obese. So it’s easy to see why so many people want to lose at least a couple of pounds, and sometimes more. Losing weight is not easy. We have such fast-paced lives. Time for exercise and preparing healthy meals can be hard to come by. But if you put your mind to it and stick to your goals, you can have success.
Keep in mind that for losing weight, slow and steady is best. Small changes can have big results. Crash diets, gimmicks, and weight loss supplements are not the way to go and can sometimes be dangerous. In fact, people who lose just one to two pounds each week have the best chance of keeping it off. Consider that one pound is equal to 3500 calories. To lose one to two pounds in one week, you’ll need to reduce your calories by about 500 to 1000 per day. You can do this by eating fewer calories, burning more calories through physical activity, or a combination of both.
Set goals. Be realistic.
Write down the reasons you want to lose weight. Post this list somewhere you can see it often to help you stay motivated.
Write down everything you eat for a few days so you have a realistic idea of what and when you are eating.
Try to avoid bad habits that can cause weight gain, such as eating too fast, eating when you’re not hungry, skipping meals, and always having dessert.
Don’t feel like you always need to “clean your plate.”
Eat more fruits, vegetables, whole grains, and lean meats.
Eat less food with high fat and sugar content.
Read nutrition information on food labels. Pay attention to serving sizes.
Bake or grill foods instead of frying or breading them.
If you indulge in a high-calorie food, make sure to limit yourself to only a small portion.
Set specific goals for exercising, such as the amount of time you will spend and how many times you will exercise each week.
Choose an activity you enjoy. Walking is a good place to start.
Pair up with an exercise buddy, friend, or family member, to help you stay motivated.
As you lose weight, your dress size or pants size is likely to drop as well. But you will also feel better and have more energy. Plus, keeping a healthy weight can lower your blood pressure, cholesterol, and blood sugar. Keeping these numbers in check lowers your risk of serious health problems like diabetes, heart attacks, and strokes.
There are medicines that can help people lose weight, but they aren’t for everybody. Even with the medicines, you’ll need to stick with a healthy lifestyle to see good results. If you have questions about these medicines, talk to your health care provider.