How Much Weight Will I Lose On A Low-Carb Diet?

By Laura DolsonThis blog post first appeared on VeryWell.com and if you're one of those on a low-carb diet, I think you should know, I am not a fan. The first thing everyone wants to cut out are the whole foods like the starches and vegetables they don't like. What you should give up are the processed foods, not the whole foods. 

stockvisual / Getty Images

People are attracted to a low-carb way of eating for a variety of reasons, but the most notable one is usually weight loss. How much weight can you realistically expect to lose?

The truth is that it's difficult to predict how much weight any one person will lose on a low-carb diet (or any other weight-loss diet, for that matter). There are simply too many variables at play. But here are some reasonable weight loss goals you can anticipate based on scientific evidence.

The Basics of a Low-Carb Weight Loss Experience

You may be surprised to hear that on a low-carb diet weight loss mainly happens in the same way as on any other weight loss diet - by creating a calorie deficit(consuming fewer calories than you expend).

The difference is that while a low-calorie diet has an externally-imposed calorie limit, a low-carb diet works with your body so that you desire fewer calories. It's like changing the demand rather than the supply of food. 

Carbohydrate reduction seems to work on the appetite system in multiple ways, including altering levels of hormones and other transmitters of information about hunger and satiety in our body.

In terms of specific weight loss, some research suggests that people lose approximately the same amount of weight on a low-carb diet as on a low-calorie diet, even though they are not told to limit the amount of food they eat (just the amount of carbohydrate).

Getting Started

Getting started on a low-carb diet can be nerve-wracking. You may worry about changing your daily meal routine, how you will feel on it, or have anxiety about the diet not working. Hopefully, this information on what to expect in terms of weight changes your first month can ease your mind a bit:

The First Week of a Low-Carb Diet

The first week of a low-carbohydrate diet leads to a shift in the body's metabolism. This is because the body has been using primarily glucose for energy and must switch to using primarily fat.

The good news is that some weight will be lost, but it's water loss, not fat loss. This is because the glucose which is stored for easy use in our liver is in a molecule called glycogen which is bound up with a lot of water. When initiating a low-carb diet, the number of glycogen stores are mobilized and broken down, and with it, goes some water weight. 

The weight loss tends to be more pronounced in people who restrict their carbohydrates to less than 50 grams per day (a very low carb diet), as opposed to those who stick to a low-carb diet which is between 60 and 130 grams of carbohydrates daily. Remember, a standard diet contains about 200 to 300 grams of carbohydrates daily, so a low-carb diet offers a pretty dramatic drop.

It's important to note that one of the interesting, and sometimes discouraging, things about this water is that once gone, it doesn't all stay gone. Returning to eating a higher level of carbohydrate will definitely increase the number of glycogen stores, causing overnight weight gain (but not, of course, fat gain).

But even if you don't go back to eating a lot more carbohydrate, glycogen stores gradually build back up (the glucose mainly coming from gluconeogenesis from protein). This is not at all a bad thing, as our bodies need to maintain a certain level of blood glucose, and having a reserve is an important "slush fund," so to speak.

But these changes can really do a number on scale-watchers who are anxiously tracking those lost pounds. Even when you are losing fat, those tides of water flowing in and out (meaning all the fluid shifts occurring in your body) may create what looks like stalls in your weight loss.

The trick is not to get too tied to the scale during this time.

The Second Week of a Low-Carb Diet

It's good to think of the second week as a week of stability after the roller coaster metabolism shift of the first week. Even so, this is often where the real fat loss will start in most people who respond well to low-carb diets. Some bodies do take a little longer to adjust, however, so try to remain patient. 

It's also important during this time to ensure that you are not only reducing your carbohydrate intake but choosing healthy alternatives. For instance, since carbohydrates are found in many fruits, vegetables, grains, dairy products, and alcohol, you will be eating more fats and proteins.

Be sure to choose healthy sources of protein and fats (called monounsaturated and polyunsaturated fats) like:

• Avocado
• Nuts and seeds
• Olive oil
• Fish like salmon

Fruits and vegetables are healthy, though you just need to choose low-carb options like: 

• Broccoli and cauliflower
• Spinach and kale
• Bell peppers 
• Brussel sprouts
• Asparagus
• Melons like cantaloupe and watermelon
• Strawberries

The Third and Fourth Week of a Low-Carb Diet

Sometime in the second half of the first month, your body will probably settle into a pattern of weight loss. The rate at which you lose depends on many factors, the most prominent of which is how overweight you are to start out with. In other words, people with less to lose will lose much more slowly than those with a lot of extra fat.

Generally, once the first couple of weeks are over, people will lose between half a pound and two pounds per week which is considered a healthy rate. The usual advice is to weigh yourself once a week because of day-to-day weight fluctuations due to fluid, fiber consumed, and other factors. Also, women who are having menstrual cycles sometimes decide not to weigh in the second half of their cycles, especially if they tend to retain water at this time.

Finally, it's important to choose a consistent time of day to weigh yourself. Most of the time people choose to weigh first thing in that morning, before beginning to eat and drink, because this is the best basis for comparison. If you weigh yourself at another time of day, there will be even more fluctuations.

After the First Month on a Low-Carb Diet

In a large review study on over 1,000 people with obesity who followed a low-carb diet, the average weight loss was about 15 pounds for people followed between three and six months after beginning the diet. After two years of follow-up, the average weight loss was about 10 pounds; so still a reduction, but this data suggests that people do tend to gain some weight back.

Likewise, there are other scientific studies that suggest a low-carb diet is better for short-term and not long-term weight loss. For instance, one study of over 400 people who were either overweight or obese found that the difference in weight loss at six months (which was higher in people on a low-carb diet as compared to a low-fat diet) was not sustained at the one-year mark. 

In fact, the weight loss at six months in this study was an average of seven pounds on the low-carb diet, so less than the prior study. Again, it's extremely challenging to pinpoint an exact "how many pounds" number, as there are too many other factors at play when it comes to a person's weight.

All in all, these studies do not predict your individual weight loss (or gain back) but suggest that the diet may be potentially challenging to adhere to for a long time. So like any diet, it's best to choose a way of eating that is healthy and includes food you enjoy, as you will, in the end, be more likely to stick with it.

A Word From Verywell

In the end, if you can manage your weight well with a low-carb diet and do not seem to miss carb-laden foods (for example, bread, rice, and pasta), this diet may be a sensible option for you. But be sure to follow the diet under the guidance of your doctor to ensure it is safe for you.

In addition to weight control, your low-carb manner of eating may have other health benefits too, like lowering your risk of type 2 diabetes and heart disease.

A Word From Your Author

At the very beginning of this blog, I said that most people want to give up the wrong things and think they can lose weight. How about giving up restaurant meals and fried foods and sugary drinks. The facts are that most of us don't want to give up your favorite foods or we give up the things we don't like and think that is enough and then cry about not losing weight.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Is Your Diet Aging You?

This is a great post that we could all take advice from. A poor diet can age your body because you're not getting enough nutrition from your food.

Simple strategies to keep you young, inside and out.

WebMD Feature

What you put on your plate might affect what you see in the mirror. But a few tweaks to your dining habits can go a long way to keeping your skin youthful and your body healthy.

The key approach? Eat better.

"Poor-quality foods, like trans fats, cause inflammation -- and aging is basically a chronic inflammatory state," says Timothy Harlan, MD. He's assistant professor of medicine at Tulane University School of Medicine. "Can you look older because you're eating crap? Absolutely."

For example, eating too much sugar and processed carbohydrates (like pasta, bread, and baked goods) can lead to damage in your skin's collagen, which keeps your skin springy and resists wrinkles, says Andrea Giancoli, MPH, RD. She's a policy analyst for Beach Cities Health District.

What's more, these foods put your overall health on the line. They are tied to diseases like heart disease and diabetes, she says.

Other foods, like fruits and vegetables, are good for your skin.

Foods to try and cut-out

Potato chips and french fries. Anything that's deep-fried in oil can add to inflammation throughout your body. Especially avoid trans fats. It can raise your LDL "bad" cholesterol and lower HDL "good" cholesterol, which increases your risk for heart disease.

Check food labels on baked goods and crackers, and avoid "partially hydrogenated oils" and "vegetable shortening."

Donuts and sugary pastries. They're packed with sugar, which Giancoli says may be linked to the development of wrinkles.

Hot dogs, bacon, and pepperoni. Processed meats are usually high in saturated fats and have nitrates in them. Both of those can lead to inflammation.

Fatty meats. These are also high in saturated fats. The key with meat is to keep it lean. Tenderloin cuts tend to be leaner. Look for ground beef that is at least 95% lean. Ground turkey breast and chicken breast are other lean options.

Alcohol. Moderate drinking may be good for your heart, but heavy drinking can rev up the aging process. "Moderate" is one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two drinks for men.

Foods to Favor

Go for a Mediterranean-style diet, Harlan says. Vegetables, fruits, whole grains, low-fat dairy, and lean protein can help fight inflammation and keep you looking your best, he says.

Eat whole foods that are closest to their natural state as possible, says Giancoli. For example, instead of apple sauce, try a fresh whole apple.

Try eating more of these foods:

Romaine lettuce. It's high in vitamins A and C, which curb inflammation. Also, try broccoli, spinach, arugula, watercress, escarole, kale and endive.

Tomatoes. They're rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus, and red cabbage.

Salmon. It's high in omega-3 fats, which fight inflammation. Tuna is another good choice.

Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. Try black beans, split peas, limas, pintos, chickpeas, and cannellini beans.

"Your skin is essentially made of protein, so if you don't get enough healthy protein in your diet, your skin will reflect that," Giancoli says. "Along with fish, beans are a great way to get it."

Oatmeal. Whole grains such as oatmeal, whole wheat breads and pastas, brown rice, and quinoa help curb inflammation.

"These also have B vitamins in them, like thiamine and riboflavin, which are important for  your skin as well," Giancoli says. If you don't get enough. Go for a variety and make this way of eating a habit. Look at your food when you're buying and think about what you'll get out of it. Your paying for the food, you want to get something back.

"If you're not getting enough of the good stuff on a regular basis, you won't be able to produce healthy new skin cells in the way that you should," Giancoli says. Eating the good stuff will give you the nutrition to stay healthy. If you're not feeling healthy or you're tired all the time, we often blame a cold or virus but the first thing we need to look at is our diet. 

I know this post talks a lot about your skin, and what most people don't realize is that your skin and your eyes will tell the story of your bodies health. Skin problems like an ache or any sores or rashes can all be caused by your diet. Your eyes should be clear and white around the pupil. And if you're using an eye wash every day, maybe you should see a doctor, you might have a bigger problem.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Ways You Can Eat, Control Your Calories, and still Lose Weight

When it comes to ways to lose weight, most of us tend to think in terms of "what" not "how," meaning we frame weight loss in terms of what we should eat and shouldn't eat instead of how we eat. While what we eat is extremely important to our general health and maintenance of a healthy weight, how we eat can be an incredibly influential factor in our ability to lose weight as well.

By making simple changes in the way you eat, you can avoid hundreds of mindless calories a day. These ten weight loss tips may feel a bit strange at first, but keep doing them until they become a habit and you will start to see the benefits.

1

Slow Down

Lucia Lambriex/DigitalVision/Getty Images

It is very typical in our culture of fast food and hurried weekday lunches to eat too fast. Though it may be a time saver, it won't save your waistline. It takes up to 20 minutes before the stomach can tell the brain that it is full, yet the average meal lasts only about 10 minutes. The unfortunate result is that we eat far more than we need, which puts us at risk for being overweight or obese. If slowing down can save 100 calories a day, that could add up to a pound of weight loss a month. That's better than adding a pound a month.

2

Small Plates

Rosanna U/Image Source/Getty Images

A scoop of mashed potatoes looks small on our over-sized dinner plates. Put your food on small, 9-inch plates and your serving sizes will be more accurate. This simple trick can convince your brain into thinking that you have "eaten enough," saving you another couple hundred calories a day.

3

Sit at the Table

Morsa Images/Taxi/Getty Images

We can consume hundreds of calories of cookies and chips while browsing in the pantry or grabbing a quick snack. These calories add up. Eat every single bite of food while sitting at the table. The extra effort will scare off weak cravings and allow you to truly assess how much you are eating.

4

Only Eat from a Plate

Sophia Volkova/Moment/Getty Images

Resolve to only eat from a plate. Eating from bags, shared dishes (like chip or popcorn bowls), or straight from the container hides how much we are really eating. Take the time to place all the food you eat on a plate to help regulate portion sizes. That's the better way to eat. We have become used to "grazing and not eating meals", not good. That's a recipe for adding fat to your body. Small meals more frequently are better. It keeps you from getting hungry.

5

Move the Serving Dishes

Morsa Images/Taxi/Getty Images

Do not put serving dishes on the table. Doing so makes it far too easy to have a second or third scoop before you let your brain catch up to your stomach. Leave the serving dishes in the kitchen. You can still have seconds, you just have to get up to get them.

6

Eat Better Desserts

SusanadelCampoPhoto/RooM/Getty Images

Become a dessert gourmand. Eat only the finest, most expensive desserts you can find and afford. You will eat less and enjoy them more. The cookie and candy aisle in the grocery store is filled with sugary things that don't really taste that good. If you need to feed your sweet tooth, find some $4 truffles and relish them (in moderation).

Your ancestors, 2000 years ago, ate fruit for dessert, smart.

7

Eat Often

Aleksander Rubtsov/Blend Images/Getty Images

Eat less at meals but tell yourself you can go back in a few hours for more food if you need to. Have trail mix, nuts, yogurt, and other snacks handy. Try to decrease the amount of food you need to feel satisfied at a meal. Many nutritionists swear by an eating schedule closer to the following:

• Breakfast
• Mid-morning snack (make this a second breakfast)
• Lunch (eat half a lunch)
• Mid-afternoon snack (eat the other half)
• Dinner

8

Eat When You Eat

Image Source/Image Source/Getty Images

When you eat, eat. Do not watch TV, read a newspaper, talk on the phone, or drive a car. Just eat. Pay attention to your food. Monitor your servings. Distraction will only lead to automatic eating. That said, sitting down to a meal with a friend or family member to chat with can be a good tool for slowing down, so don't shy away from healthy lunch dates.

9

Liquid Calories

Dave and Les Jacobs/Blend Images/Getty Images

Examine the number of calories you drink. You can usually cut out hundreds of calories a day by eliminating sodas, juices, sweetened coffee drinks, and alcohol. Keep a log of everything you drink and then add up the calories. You might be surprised by how many of your calories each day are liquid. We used to think that drinking juice was healthy and then we saw that it was loaded with calories. Low-calories diets generally are about 1200 or 1600 calories a day, so don't drink your calories. Save your calories for solid food.

Instead, try substituting with water. If you're in the need for a little caffeine or flavor, try a cup of hot or iced tea. You might also want to consider skipping the diet sodas and drinks as well. While they have little to no calories, the sweet taste only makes your brain and body crave sugar more. Do yourself a favor and drink water instead.

10

Crave from Your Plate at the Table

Hero Images/Hero Images/Getty Images

When you have cravings, first try to wait at least 5 minutes. If you are still craving the food, do the following: get a small plate, put a few bites of the craved item on the plate (no more than one serving - read the label!). Then put the package away, take your plate to the table, and eat your food without distraction. Ask yourself if it is worth it. Usually, a craving is for salt or sugar. You can satisfy that craving with healthy food like a hard boiled egg with a little salt. Trying to lose weight is an awesome task. You should cut out salt and sugar, but because that's hard to do, cut back to almost nothing. Add a little sugar to some tea. When you try these tricks a couple of time you'll realize how little you need to make that craving disappear.

You may also try to find some healthier substitutions for certain cravings. You might be surprised how satisfying the sweetness of Medjool dates or eating a few grapes can help.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.
My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

  

Can You Think Your Way Thin?

It’s obviously not that simple, but there are little mind tricks you can use to bolster your efforts to lose weight. Being positive and believing in yourself is a big part of the battle.    Try these smart ways to put your brain to work for you:

1. Imagine Yourself Fitter. You’ve undoubtedly heard about the power of visualization. And when it comes to exercise, an important part of any weight loss program, your imagination can be an effective motivational tool. One small study published in the Journal of Sport and Exercise Psychology in 2010 found that adults who imagined their future selves -- either as slimmer and fitter or out-of-shape and inactive – were more apt to stick with their exercise routine. So whether it’s hope or fear, choose whichever motivates you to keep moving. 

Yes, think positive and always imagine you as a fit, healthy person who jogs or bikes with friends and having fun. This is the best way to keep motivated.

2. Tweak Your Attitude

You may occasionally catch yourself thinking things like, “There must be an easier way,” or “I wish I could have potato chips instead of carrot sticks.” When this happens, cognitive behavioral therapy expert Judith Beck, PhD, author of The Beck Diet Solution, suggests countering those thoughts with an “oh, well” attitude. In other words, say to yourself, “I may not like this, but I’ll accept it, do what I have to do and move on.” A shorter version? “I want the potato chips but I’m going to skip them. I know better now".

3. Focus on the Habit, Not the Calories

You’re really not hungry, but that 100-calorie snack is only … 100 calories. Will it bust your calorie count for the day? Not likely. But here’s the problem: When you cave to that urge to nosh, it doesn’t matter if it has 20 calories or 200. Eating when you’re not hungry reinforces the habit of giving in to temptations, according to Beck. Instead of focusing on calorie count, stop and think about why you’re reaching for food. Are you bored or upset? Is it time for your favorite show and you always eat in front of tube? Whatever the trigger, go for a walk, work on a hobby or call a friend --anything that distracts you from feeding a bad food habit.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Beginner's At Exercise Need To Read This

Great article, this problem is the major reason most beginners stop working out. 

What You May Not Know About Muscle Soreness

• 4

If you're new at exercise, you can't be afraid of soar muscles. Soar muscles are an indication that your workout is working. Depending on your age, your body needs two or three days to recoup after a hard workout. It doesn't mean that you have to stop exercising. It means you have lite workouts and you heavy workout. I'm over 40 and only do 2 heavy workouts a week. I space them 3 days apart and the other days are lite workouts like walking or yoga. Read the post that follows and learn from the pros.

As its name suggests, “DOMS is muscle soreness that becomes evident six-to-eight hours following activity, peaking around 24 to 48 hours post-training,” says Jon Mike, CSCS, NSCA-CPT and PhD in Exercise Science at the University of New Mexico. While the symptoms will often start to diminish at about 72 hours, “the precise time course and extent of DOMS is highly variable,” Mike says.

DOMS is most pronounced when you introduce a new training stimulus—a new activity, increased intensity or volume—or if you are new to physical activity in general. “Your body is making adaptations to better prepare your muscles to do that activity again,” says Lauren Haythe, certified Kinesis Myofascial Integration Practitioner and yoga teacher. That’s why on Day 1 at the gym, after doing squats or lunges with 10-15 pound weights, you can be brutally sore the next day. “But, as you continue on, you can build up from there, and you won’t be so sore,” she says.

While all kinds of muscular contraction can cause soreness, eccentric contraction—where the muscle lengthens as it contracts—is most often associated with DOMS, according to Mike. This includes movements such as running downhill, lowering weights or lowering down into a squat or push-up position. “There is also some evidence that upper body movement creates more soreness than lower body exercises,” says Mike.

Muscle discomfort is the most common characteristic of DOMS, but there are other symptoms. According to the American College of Sports Medicine (ACSM), these may include reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength. These symptoms appear gradually following exercise (not to be confused with acute pain that may arise during physical activity).

Muscle Soreness: Myths vs. Facts

No pain, no gain. Lactic acid build-up. An indicator of muscle growth. These are all phrases that we tend to associate with DOMS. While you may think you know everything you need to know about the condition that has you waddling like a duck, you may be surprised by what’s actually happening in your body.

The verdict: Not true. During exercise, your body needs energy, and it breaks down molecules to get that. As a result of this metabolic process, your cells naturally become more acidic, which makes your muscles feel like they’re burning. But this isn’t caused by lactate. Lactate is actually a by-product of the metabolic process and serves as a buffer that slows down the rate at which the cells become acidic. “People produce lactate all the time, even at rest. It clears your system 30 minutes to 1 hour after working out,” says Mike.

A study in Clinics in Sports Medicine found that DOMS is the result of microtrauma in the muscles and surrounding connective tissues, which causes inflammation. The reason that eccentric muscle contraction (think lowering a dumbbell back down in a bicep curl) is more likely to be the culprit is because it places a higher load on your muscles compared to concentric contraction. “It’s the active lengthening of muscle fibers under load. It’s like you’re pulling on a rope, and there’s so much force that the rope starts to tear and pull apart,” says Mike.

We often wear our DOMS as a badge of honor and believe that if we’re not sore, we’re not doing enough during out workouts. But that’s just not true.

“It doesn’t mean that you’re not getting as good of a workout because you’re not crippled the next day,” says Monica Vazquez, NASM certified personal trainer. “You should feel [soreness] 24 hours to three days after the activity. If, after three days, you try to do the same exercise and you cannot because you go immediately to muscle failure, you’ve done too much,” she says.

According to Mike, studies have shown that soreness itself (using a scale from 0 to 10 to assess the level of soreness) is poorly correlated as an indicator of muscle adaptation and growth. There are many factors that influence how DOMS presents itself in individuals. “There is great variability, even between people with similar genetics and even among highly-trained lifters [and athletes],” he says. So while comparing notes (and commiserating) is all part of the process, soreness and DOMS isn’t the best gauge of how effective your workout was or who’s in better shape.

It’s true that you will start to feel less sore as your body adapts to your workouts and learns to distribute the workload across your muscle fibers more effectively. That’s why you should regularly change up your exercise routine.

However, there is also a genetic component to how sensitive we are to pain and soreness. “People can be no-responders, low-responders or high-responders to soreness,” says Mike. If you’re a high-responder, you will experience DOMS more acutely than someone who is a no- or low-responder when given the same training load. While you can’t change your genes, it is important to know where you fall on the spectrum to understand how your body may respond to changes in your workouts.

Yes, DOMS appears to be caused by trauma to your muscle fibers, but it’s not a definitive measure of muscle damage. In fact, a certain degree of soreness seems to be necessary. “When muscles repair themselves, they get larger and stronger than before so that [muscle soreness] doesn’t happen again,” says Vazquez. While these mechanisms are not completely understood, Mike notes that some muscle trauma is needed to stimulate protein production and muscle growth.

Unfortunately, no. A review of studies for the Cochrane Database of Systematic Reviews on the effects of stretching before or after exercise on the development of delayed-onset muscle soreness found that pre- and post-workout stretching did not reduce the effects of DOMS in healthy adults. In fact, research has found that static stretching prior to working out does not safeguard you against injury and may actually decrease your power and strength.

While you may not be able to avoid soreness altogether, ACSM suggests advancing slowly with a new workout, giving your muscles time to adapt and recover. Vazquez recommends always including a proper warm-up (including dynamic stretching), and cooldown period as part of your routine.

Stop Waddling: How to Recover from DOMS

There are a number of ways to alleviate those can’t-make-it-up-the-stairs symptoms. A sports massage is one good way to reduce the effects. “A massage will move the fluid and blood around in your body, which can help heal the microtrauma in your muscles better,” says Haythe. A study in the Journal of Exercise Rehabilitation found massage to be beneficial on both gait and feelings of post-workout soreness.

Other common ways to treat DOMS include foam rolling, contrast showers (alternating between hot and cold water), Epsom salt baths, increased protein intake (to increase protein synthesis) and omega-3 supplementation (to reduce inflammation), and sleep. New research in the Clinical Journal of Sports Medicine suggests that supplementing with saffron may also help to alleviate DOMS. Regardless of your preferred Rx, Haythe recommends looking at your diet to make sure you’re taking in nutrients to help your body heal. “Find a diet that can really help you feel the best that you can feel,” she says.

When It’s More Than Just Soreness

There may be times when you overdo it with your workout and feel bad. Really bad. But when should you be concerned?

“If your level of soreness does not go down significantly after 72 hours and into the 96 hours mark,” says Mike. ACSM advises that if the pain becomes debilitating, you experience heavy swelling in your limbs or your urine becomes dark in color, you should see your doctor.

If it’s an injury, you’re more likely to feel it immediately during your workout— something that should never be ignored. Soreness, on the other hand, will appear gradually, often the next day. “An injury will likely limit your range of motion and last longer than three days,” says Haythe.

When all is said and done, DOMS shouldn’t be avoided or revered. And it shouldn’t be your only gauge of your level of fitness or strength. “People think that the only part of their workout that matters is the hard part,” Vazquez says. “But, you can do more of the hard part if you don’t injure yourself.”

Long-term, Haythe says, “You’ll build more muscle, strength, and endurance if you give your muscles a chance to take a deep breath and recover.”

—By Christine Yu for Life by DailyBurn

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.

My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Exercise And Your Weight Loss

If you watch all the advertising on TV and the internet about losing weight you might think you have to spend money to lose weight. You might have to buy some pills or specially packaged meals or maybe get a gym membership, but none of that is true. Those people want to make money and the only way to do that is to sell something.

The weight loss industry may be the largest retail industry in this country or at least the industry with the most potential. We have more than one hundred million people that need to lose weight and most of them are either not trying or have given up.

The part of this story that you don't hear about is that more people are trying to be healthier. I heard on the news last week that food manufacturers are losing money. More people have stopped buying or buy less soft drinks. There is a new trend that has recently gained in popularity, "eating fresh". Eating "gluten-free" and cutting back on salt and sugar. We are also selling less meat in the grocery stores.

I have also noticed more people in the local malls, walking for exercise. I try to go to the mall early, before the stores open and I see more "mall walkers" now then I saw last year. Of course, this is a neighborhood with many new residents. We have one of the largest school districts in the area and it's still growing.

The point I want to make is that more people are waking up to the fact that they can do something about their weight and their health and I see them eating better and drinking more water and tea and less bottled and canned drinks.

We are all in different stages of our lives and just because being overweight hasn't affected you yet, it will as you get older. Do something about your health now because waiting will only make it harder to get in shape.

I know that some of you don't know where to start, but it's going to be easier than you think. You should read-up on healthy foods and just do some extra walking, an extra one hour a day, everyday. As it becomes easier to walk that extra hour, you can increase the speed a little. Stop eating foods that add fat to your body.

p.s. I live in the Houston area and have been affected by the flooding. We still have internet but it's possible that I could lose my connection during the flooding. I'll get back online as soon as possible if that happens.

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog

idropped40pounds.wordpress.com

howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.

Slow And Steady Wins The Weight Loss Race

From Medicinenet.com this blog post will confirm that losing weight is about living a healthy lifestyle, not starving to cut calories.

If you're trying to lose weight, take your time and stay the course if you want to keep the weight off, a new study suggests.

Researchers found that when dieters' weight fluctuated or swung erratically, they were less likely to maintain their weight loss over time.

"It seems that developing stable, repeatable behaviors related to food intake and weight loss early on in a weight-control program is really important for maintaining changes over the long term," said study lead author Emily Feig. She is a former graduate student at Drexel University in Philadelphia.

For the study, the researchers investigated why some people have more trouble maintaining weight loss. The study authors enrolled 183 people in a 12-month weight-loss program and followed them for two years.

The participants relied on meal replacements and set goals, for both their total calories and physical activity. In addition, they reported on food behaviors -- such as cravings, binges and emotional eating -- and took part in weekly weigh-ins in a group setting. One year after the weight-loss program ended, the participants were weighed for a final time.

The study, published Aug. 28 in the journal Obesity, found that the participants who had irregular swings in their weight didn't fare as well as those who reliably lost a consistent amount of weight over the course of the program.

"Settle on a weight-loss plan that you can maintain week in and week out, even if that means consistently losing three-quarters of a pound each week," principal investigator Michael Lowe, a psychology professor at Drexel, said in a university news release.

-- Mary Elizabeth Dallas

If you really want to lose the extra flab you can get help, I write 4 blogs and I’ve written two E-books. Read some of my other blog posts.

gettingtoahealthyweight.blog
idropped40pounds.wordpress.com
howbaddoyouwanttoloseweight.blogspot.com

blogonweight.blogspot.com

E-books are the easiest and cheapest way to learn about any subject without groping through hundreds of website looking for the material you want.
My first e-book is “HowBadDoYouWantToLoseWeight” and it sells for $2.99 on most online bookstores like Amazon.com, BN.com, iBook, Kobo.com, Scribd.com, and Gardner books in the U.K.

My second e-book is available in the same stores. And on smashwords.com. If you use the Smashwords' promotional code You can get my second book for $1.99 (TL96R). Just type in the search line “getting to a healthy weight”.