The Case For Drinking More Water

Water is an essential nutrient our body depends upon for optimal health and fitness. It keeps us hydrated and assists with other vital processes at every level of human function. According to research, water is shown to be the most important nutrient in sports nutrition.

The human body is made up of over 60% water. Water helps with all body functions operating around the clock. It maintains hydration, digestion, heart and lung function, joint lubrication, protection of our tissues, regulating body temperature, and much more.

Water can be considered our lifeline with endless health benefits. It keeps us feeling and functioning at our best and chronic studies continue to report more positive feedback on why drinking plenty of water is essential to our health

Studies have revealed increasing water intake allows for faster weight loss compared to those not drinking enough water. A glass of water before a meal has been shown to decrease appetite, aid in digestion, and boost metabolism.

Portion control is better adhered to and improved weight loss results experienced. Many people confuse thirst for hunger which has contributed to weight gain. Nutritionists are now recommending drinking a glass of water when you are feeling sluggish or fatigued before reaching for food. This simple test for dehydration vs hunger has shown to help with portion control. Drinking water throughout the day also eliminates the desire to consume sugary sodas/juices loaded with unwanted calories.

A recent study on water-induced thermogenesis has shown drinking cold water increases energy expenditure in the body. Research indicated the increase in energy is created by the body’s effort to warm the water to body temperature. This theory explains the boost to metabolism and increased weight loss.

Increased Water Intake Reduces Bloating. IAN HOOTON / Getty Images

Holding water or feeling bloated can make us feel uncomfortable. It’s often caused by poor digestion, increased sodium, or a monthly cycle for a woman. Many believe when they’re holding water, drinking water should be avoided. This is far from the truth.

Water is a natural remedy to reduce bloating and drinking plenty throughout the day will begin the flushing process. Retaining water is the body’s natural protective measure to prevent dehydration, so bloat time is no time to hold back drinking fluids. One more thing about water retention. I always get emails about drinking water. It seems that people are afraid of water or what water might do to them. When your body thinks that you might be starving or dehydrated it will hoard and drinking other drinks is not the same thing. Yes, you can flavor water with a slice of fruit, but you have to drink water. Don’t drink anything with calories or those zero-calorie sodas.

Drinking water will reduce the amount of retained salt and lubricate the colon to hasten the elimination of belly-bloating foods.

Constipation is an unpleasant experience and not drinking enough water promotes unhealthy digestion. Time to increase the water and keep things moving at a regular and comfortable pace.

Water binds to soluble fiber in the large intestine and increases the bulk of our stool, reduces transit time, and makes elimination easier. When water is kept from our digestive system, the body pulls water from our stool creating a constipation problem. Drinking plenty of water prevents constipation, promotes healthy digestion, flushes toxins, and eases the burden on our kidneys and liver.

Do you suffer from dry and lifeless skin? The reason may be a lack of water as part of your daily nutrition. Clearing up our skin starts from within and is benefited when we drink plenty of water.

We lose body water through sweat and even more during a workout and hot environmental conditions. Drinking water ensures rehydration and replenishment of the natural lubrication of our skin. Our skin loves moisture and drinking plenty of water helps restore suppleness and eliminates dryness.

Drinking enough water is always a question and a good indicator is checking the color of your pee. Healthy urine is fairly clear and shows we’re drinking plenty of water to keep our skin moist and lubricated. Using lotion is fine but drinking water remains the primary way to maintain well-hydrated skin.

Water requirements are met through how much we drink and a small percentage through food intake. Each person will differ in water requirement based on age, environment, and activity levels.

We lose water everyday body functions of sweating, breathing, and going to the bathroom.  If we’re physically active, in hot climates, running a fever, or having flu symptoms like diarrhea or vomiting we will lose even more water.

All water loss requires replacement to keep our bodies well hydrated and healthy. The Food and Nutrition Board released new dietary reference intakes for water. “It is recommended that women consume 2.7 liters (91 oz.) daily and men consume 3.7 liters (125 oz.) through various beverages (80%) or in food (20%).” A great indicator of healthy water intake is fairly clear urine and drinking more until that mark is reached.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Losing Weight at Any Age Will Help Your Heart

 In order to keep body tissue alive, your heart has to pump blood to all your tissue including body fat. The bigger you are the harder your heart has to work trying to supply blood to all of you.

The following article is about a long-term study done in the U.K. I’ve never found a study of so many people for this long period.

Healthy weight loss at any time in adulthood is good for your heart, a new study indicates.

“Our findings suggest that losing weight at any age can result in long-term cardiovascular health benefits, and support public health strategies and lifestyle modifications that help individuals who are overweight or obese to lose weight at all ages,” according to lead study author John Deanfield, of University College London.

Researchers analyzed data from nearly 1,300 men and women in the United Kingdom who were followed since their birth in March 1946. The participants were classified as being either normal weight, overweight or obese when they were children, and at ages 36, 43, 53, and between 60 and 64.

The longer the participants had excess body fat in adulthood, the more likely they were to have heart disease risk factors such as high blood pressure, diabetes, and narrowing of the arteries later in life, the findings showed.

The investigators also found that people who moved down in weight categories — such as from obese to overweight, or from overweight to normal weight — at any time during adulthood reduced their risk for these conditions.

This was true even if they regained weight later, according to the study published in the May 21 online edition of The Lancet Diabetes & Endocrinology.

“Our study is unique because it followed individuals for such a long time, more than 60 years, and allowed us to assess the effect of modest, real-life changes in [levels of body fat],” Deanfield explained in a journal news release.

While these findings are encouraging, only 2 percent of the study participants managed to keep off the weight after losing it, Elizabeth Cespedes and Frank Hu, of Harvard School of Public Health in Boston, noted in an accompanying journal editorial.

This highlights the need for public health officials to promote and help people adopt lifestyle habits that help them maintain a healthy weight, they said.

Although this study found an association between weight loss and improved heart health, the research wasn’t designed to prove that weight loss caused those improvements.

In that last paragraph, it said that the research wasn’t designed to prove that weight loss causes improvements in heart health, because the study never contacted these people or put them on any special diet, the study only observed people and made notes about what they did throughout their lives. The results of the study did show an association between weight loss and improving heart health.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Losing Weight Doesn't Have To Be Expensive

 Some people actually go the expensive route when they decide to lose weight. Some people think the expensive way is the only way to lose weight. There are sooo many people who want to lose weight and can’t do it themselves that a mega-million dollar industry has sprung up to take advantage of this opportunity. Thank heaven for some of us who write about the real way to lose weight.

Gym memberships, diet pills, and weight loss counselors all cost money. When in fact, you don’t have to spend a dime. You can even save money while you lose the unwanted pounds. We don’t always realize it, but as we go through our workday, we can spend a lot of time snacking. You can consume a lot of junk food and drinks and it all costs money.

Maybe you start your day at a coffee shop and you don’t just buy coffee. You get to work and there are pastries in the break room, so why not. I use to do it. I’d look for something to snack on every time I took a break. The average person adds 2 or 3 pounds a year, even if they're careful and don’t overeat. Between the ages of 30 and 40, I personally gained 40 pounds. I had changed jobs. I had a construction job, outside all day, and was very active and left that for an office job, sitting all day and eating and drinking too much. I didn’t overeat on purpose, I would go along with the others and was snacking throughout the day.

I never ate breakfast at home except maybe on the weekends. I started out at the coffee shop with a roll and coffee, usually one of those designer coffees, I don’t even know how much sugar I was consuming. Mid-morning we’d take a break after being on the phone for 2 or 3 hours and staring at the computer screen, we’d go for coffee and another sweet roll or maybe cookies. Great, more sugar, but for some reason when you are with your friends you pick up the same habits, start to eat the same way they do, and in those days I didn’t think I was fat. Everyone was the same, except for a few guys that had a real weight problem. At Lunch, I usually had a burger and fries and maybe a beer. I was on the phone all day, and we didn’t meet with customers. No break in the afternoon but drinks after work. About an hour of beers or cocktails after work. Now that I think back, I was probably consuming 3000 calories before I came home for dinner. Usually, dinner starts with a cocktail or maybe a bottle of wine with dinner and then meat and potatoes type dinner with dessert, about 2000 more calories, and then perhaps a nightcap before bed. I had that job for almost 12 years, I don’t know how I survived. I should have died of a coronary. After I changed jobs my routine changed a lot. I was over 40 and my doctor told me I weighed too much. “ You have to lose at least 20 pounds.”

I joined a HEALTH CLUB, it did help me get in shape but after several years of membership fees, I had barely lost any weight. I was going but because of the extra exercise, I was hungry all the time. I was eating less but I wasn’t eating healthy foods every day or every time I ate. My job kept me busy and often I would skip lunch and just snack or grab fast food at a drive-in window. Finally, my wife told me “ You can’t lose weight if you keep eating like this. You grab a Hot Dog for lunch thinking you’re saving on calories because you’re not eating a big meal, but there’s no nutrition in a hot dog and those diet snacks are all empty calories. You have to eat foods to fuel your body, your metabolism is falling asleep. When you don’t metabolize food the food turns into fat. You have to eat foods that your body can use to create energy for your heart and other organs and for your muscles to have strength. Your body is living off of today’s fat and you’ll never burn the old fat.”

She was right I started by changing my diet. Nothing crazy, I was eating better food. I stayed out of the restaurants for a few months and brought my own food from home. I stayed away from ice cream, I changed to skim milk and non-dairy creamer. I quit buying processed meats like lunch meat and looked for better cheese. I’d get the cubes of cheese, I read that if you’re trying to lose weight you should eat one ounce of swiss cheese before every meal. Swiss cheese will help you metabolize your food. I bought the package of cubes and they were a perfect weight, one ounce, and it did work. It’s also really filling. Another little trick that helped me was drinking water with my meal. Even now that I lost 50 pounds, if I go out and eat and we order a beer before a meal, I still get a glass of water to drink while I’m eating. I quit the gym membership after a few years, I work out at home. I started running after I lost the first 20 pounds. I had a lot more energy and running is one of the best exercises I know for your body and to lose weight. I started out by walking and then built up to a walk and run routine which I still do. Now that I’m in better shape I can run faster and longer with fewer breaks for walking.

There are many ways to spend money on weight loss memberships, low-cal foods, and exercise programs, and don’t forget the gym equipment you can buy for your personal use, but only you can decide that you’re going to lose weight. And after you make that decision nothing will stop you. My biggest investment was a pair of walking shoes that I traded for running shoes later. But before you turn into an exercise nut who lives in the gym several hours a week, losing body fat is 80% diet and 20% exercise. You can’t exercise away from a bad diet. Just because your friends eat whatever they want and stay thin doesn’t mean you can. They are not trying to lose weight, you are. They don’t exercise to lose weight, they exercise for their heart. You have to exercise differently to lose fat.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

How I lost Weight And Maintained It

From the emails I get, many of my readers seem to have questions about keeping weight off. I'll explain how I did it and maintained it for 10+ years.

I didn't have a plan at the beginning. I know I wanted to lose weight and to do that I needed to change my diet and I did change what I was eating, and I did lose weight. I tried to lose weight by working out and trying to burn more fat, but I had little success. It took time to realize that I had to eat healthy, cut calories, and stick to that new lifestyle. 

That meant I had to give up the foods I was eating, quit eating out, I had to make my meals and stop drinking calories. It will take time and I do some exercise but not that much. Losing weight is 80% diet, but not what you think. I don't starve myself. I simply eat healthy foods. I eat fresh vegetables, fresh fruits, and fresh meats, nuts, Greek yogurt and drink lots of water. You can drink any zero-calorie drink.  

Don't expect results right away, your body has to adjust to your new diet and your body will burn your excess fat over-time. I had to lose 60 pounds. It took me more than one year. Your body burns fat everyday but only small amounts, less than one ounce a day. 

Try not to eat any manufactured food. Eat only a small amount of red meat each week, it has too much fat. Take the skin off of chicken and fish. I made to reader up on "how to eat healthy". 

Look for my podcast by searching “How Bad Do You Want To Lose Weight” on the podcast app that you use. You’ll see a piece of my book cover.

If you really want to lose your body fat look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, bn.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com and other online bookstores. Just type “getting to a Healthy Weight” in the search box at the top of the home page. 

Getting To A Healthy Weight

Losing weight safely means balancing protein, fat, and carbohydrate with every meal and snack. You’ll feel fuller longer as your body takes its time digesting the food. There is no perfect method for weight loss, but it helps to have a guide.
Limit fat intake to no more than 20% to 35% of your total calorie intake. For a person following a 1,500-calorie diet, this means eating no more than 35 to 60 grams of fat each day.
Choose complex carbohydrates, such as whole grains, vegetables, and fruits. About 45% to 65% of your total calorie intake should come from carbohydrates. For someone following a 1,500-calorie diet, this means eating between 170 to 240 grams of carbohydrate each day.
Choose low-fat protein sources, such as fish, poultry, and legumes (for example, pinto beans, lentils, and split peas). About 10% to 35% of your total calorie intake should come from protein. For someone following a 1,500-calorie diet, this means eating between 55 to 95 grams of protein each day.
Get enough fiber each day. Men should aim for 38 grams a day, and women should aim for 25 grams a day.
Have no more than 1 alcoholic drink a day for women and 2 alcoholic drinks a day for men.
If you need some help making your meals and snacks balanced, a dietitian can help you create a plan that fits your lifestyle. Also, you can look at the nutrition facts label camera.gif to figure out the fat, carbohydrate, and protein in foods.
Calories
In the table, find your gender, age, and activity level.
Choose sedentary if your activity is limited to normal movement in everyday life.
Choose moderately active if you do an activity that is equivalent to walking 1.5 to 3 miles a day at 3 to 4 miles an hour.
Choose active if you do an activity that is more strenuous than walking 3 miles a day at 3 to 4 miles an hour.
Estimated daily calorie needs by gender, age, and physical activity level 1
Physical activity level
Gender Age (years) Sedentary Moderately active Active
Very young boys and girls 2–3 1,000–1,200 1,000–1,400 1,000–1,400

Females* 4–8 1,200–1,400 1,400–1,600 1,400–1,800
9–13 1,400–1,600 1,600–2,000 1,800–2,200
14–18 1,800 2,000 2,400
19–30 1,800–2,000 2,000–2,200 2,400
31–50 1,800 2,000 2,200
51+ 1,600 1,800 2,000–2,200

Males ages:

4–8         1,200–1,400 1,400–1,600 1,600–2,000        calories
9–13       1,600–2,000 1,800–2,200 2,000–2,600       calories

14–18      2,000–2,400 2,400–2,800 2,800–3,200     calories
19–30     2,400–2,600 2,600–2,800 3,000                   calories
31–50     2,200–2,400 2,400–2,600 2,800–3,000      calories
51+         2,000–2,200 2,200–2,400 2,400–2,800       calories

Getting To A

Very low-calorie diets
Use extreme caution with a very low-calorie diet (VLCD). You are starving your body. VLCDs generally are not recommended. Regaining weight is almost certain, which is damaging both physically and psychologically. If you need to lose weight, it is better to lose weight slowly. You will be more likely to lose the weight safely and keep it off.
Although initial weight loss is greater on a VLCD than on a low-calorie diet, in the long term about the same amount of weight is lost in both types of diets.2
Diets this low in calories (less than 1,000 calories a day) generally do not provide enough nutrients for good health unless the diet is specially prepared. You will need the assistance of a health professional. A diet that does not have enough vitamins or minerals can lead to serious, potentially fatal health problems.
These diets are not recommended if you have heart problems, blood clotting problems, bleeding ulcers, liver disease, kidney disease, or cancer or if you have had a stroke. If you are older than 50, you will need frequent monitoring by your health professional to be sure you are losing fat and not muscle.
People on these diets often feel tired or have constipation, nausea, or diarrhea as a side effect.
The most common serious side effect is developing gallstones. People who are obese are more likely to develop gallstones than people who are lean, and when a person who is obese uses a very low-calorie diet, the chance that he or she will develop gallstones becomes even greater. People who lose a large amount of weight quickly are at greater risk than those who lose weight more slowly. Studies have shown that people who lose more than 3 lb (1.4 kg) a week are at greater risk for gallstones.3 But you can take medicine that helps prevent gallstones from forming.
The following are the changes your body goes through during a VLCD:
Your metabolism slows to conserve energy because the body thinks it is starving. A slower metabolism burns fewer calories.
To get the carbohydrate it needs, your body breaks down protein. You lose lean body tissues (muscle and organ tissue). It is important to preserve lean tissue because it increases your basal metabolic rate. Losing too much lean tissue increases the percentage of fat in your body. The result is a reduced metabolism. This is one reason why it is so easy to regain weight after you lose weight quickly.
In a VLCD (or during starvation), about half the weight you lose is fat and the other half is lean tissue, such as muscle. On a more moderate diet, you lose 3 times more fat than lean tissue. It is important to preserve lean tissue since it increases your resting metabolic rate. This is one reason it is so easy to regain weight when you lose weight quickly
Mineral and electrolyte imbalances can occur. These imbalances can be life-threatening. This is the reason these VLCDs must only be used under a health professional’s supervision.
Bone mass is lost. This is riskier for women, because they diet more often than men, and they are also at higher risk for osteoporosis.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

How Do I Lose Weight?

This is from an article on MedicineNet.com, a great website to find answers to health problems.  Read on, I hope it helps you solve your weight loss problems.

The most effective method for weight loss is reducing the number of calories you consume while increasing the number of calories you burn through physical activity. To lose 1 pound, you need an expenditure of approximately 3,500 calories. You can achieve this either by cutting back on your food intake, increasing physical activity, or ideally, by doing both.

For example, suppose you consume 500 extra calories per day for one week without changing your activity level. In that case, you will gain 1 pound in weight (seven days multiplied by 500 calories equals 3,500 calories or the number of calories resulting in a 1-pound weight gain). Likewise, if you eat 500 fewer calories each day or burn 500 calories per day through exercise for one week, you will lose 1 pound.

Examples of the calorie content of some popular foods and beverages include the following:

One slice of original-style crust pepperoni pizza – 230 calories
One glass of dry white wine – 160 calories
One can of cola – 150 calories
One quarter-pound hamburger with cheese – 500 calories
One jumbo banana nut muffin – 580 calories
Any activities you do throughout the day are added to your BMR (basal metabolic rate) to determine the total number of calories you burn each day. For example, a 170-pound person who spends 45 minutes walking briskly will burn about 300 calories. The exact time spent on housecleaning burns about 200 calories, and mowing the lawn for 45 minutes consumes around 275 calories.
How fast should you expect to lose weight?

Most experts agree that a safe, healthy rate of weight loss is one to 1 to 1½ pounds per week. Modification of eating habits along with regular exercise is the most effective way to lose weight over the long term. It is also the ideal way to ensure that the weight stays off.

Starvation diets may result in rapid weight loss, but this type of weight loss can be unsafe and is almost impossible to maintain for most people. When food intake is severely restricted (below approximately 1,200 calories per day), the body begins to adapt to this state of poor nutrition by reducing its metabolic rate, potentially making it even more difficult to lose weight. In plain English, if the body thinks you’re starving it will quit burning calories. Not completely stop, but slow down so much that you’re not going to lose any weight. It is also possible to experience hunger pangs, bouts of hypoglycemia, headaches, and mood changes from overly stringent dieting. These symptoms can result in binge eating and weight gain. Since a highly restrictive diet is almost impossible to maintain for a long time, people who attempt to starve themselves thin often start to gain weight again when they stop dieting and resume their former eating habits. So simply you have to continually eat just in small amounts. Your body has to know there’s another meal coming soon. This method also avoids cravings.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.

Is The Slow And Steady Method Best?

There’s a new study that changes the thinking about how to lose weight. “Across the world, guidelines recommend gradual weight loss for the treatment of obesity, reflecting the widely held belief that fast weight loss is more quickly regained,” study lead author Katrina Purcell, a dietician at the University of Melbourne in Australia, said in a journal news release.

However, the new study shows that “achieving a weight loss target of 12.5 percent is more likely, and drop-out is lower if losing weight is done quickly,” Purcell said.
Current guidelines recommend slow and steady weight loss in the belief that it is more likely than rapid weight loss to help people keep their weight under control.
This study included 200 obese adults randomly assigned to either a 36-week gradual weight-loss program in which they consumed 500 fewer calories per day or a 12-week rapid weight-loss regimen that featured a very-low-calorie diet of 450 to 800 calories a day.

Overall, 81 percent of those in the rapid weight-loss group and 50 percent of those in the gradual weight-loss group lost more than 12.5 percent of their body weight. After that drop in weight, the participants were placed on a weight “maintenance” diet for three years.
People in both groups regained about 71 percent of their lost weight by the end of three years, regardless of how fast they had slimmed down, the researchers said.

Those in the study regained their weight because they were not losing fat. If you want permanent weight loss you have to lose body fat. Forget the scale and concentrate on losing inches.

There are a number of possible reasons for the study findings, the researchers said. The limited carbohydrate intake of a very-low-calorie diet — the type used in rapid weight loss — may cause a greater feeling of being full, and reduce food intake by forcing the body to burn fat.

That fat-burning activity causes the body to release breakdown products called ketones, which suppresses hunger, the researchers said.
Speedy weight loss may also motivate people to stick with their diet and achieve greater amounts of weight loss, they added.

The study “indicates that for weight loss, a slow and steady approach does not win the race, and the myth that rapid weight loss is associated with rapid weight regain is no more true than Aesop’s fable,” Corby Martin and Kishore Gadde, from Pennington Biomedical Research Center in Baton Rouge, La., wrote in an accompanying commentary.

“Clinicians should bear in mind that different weight-loss approaches might be suitable for different patients . . . and that efforts to curb the speed of initial weight loss might hinder their ultimate weight-loss success,” Martin and Gadde said.

Christopher Ochner is an assistant professor of pediatrics and psychiatry at the Icahn School of Medicine at Mount Sinai in New York City. He called the study “well-conducted” with “sound results,” but said it might not take human psychology into account.

“Recommendations for gradual weight loss are not based on the supposition that the rate of weight loss affects the proportion of weight regain [post-diet], but the supposition that rate of weight loss will affect the length of time before typical ‘diet fatigue sets in,” he said.
“This is when people typically stop dieting and revert back to their former eating habits, which causes weight to regain,” Ochner said.

“Ultimately, the answer lies not in a particular type of diet, but in making lifelong healthy adjustments to eating habits,” he said.
However, another expert said the study might support faster approaches to weight loss for some people.

Dr. Caroline Messer, an endocrinologist at Lenox Hill Hospital in New York City, believes that “based on these findings, clinicians should consider a rapid weight-loss program as a possible strategy for some patients.”
— Robert Preidt

Please remember that rapid weight loss isn’t going to work for everyone. I believe in slow and steady weight loss. Give your body time to adjust to losing weight. I believe between 5 and 10 pounds a month is the best way. Some people have more weight to lose, like 100 pounds, and might be on the higher end of the scale and someone who only has 20 pounds to lose might be on the lower end. Regardless, I think that your body needs time to adjust. Rapid weight loss should only be done under a doctor's supervision.

Look for my podcasts on anchor.fm, or the podcast app on your cell phone.

 Search “howbaddoyouwanttoloseweight”.

If you really want to lose your body fat then look for my e-books at the websites listed below. You’ll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books.

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $3.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans, or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.