Think Twice Before Trying This Potentially Dangerous Weight-Loss Device

Obesity is becoming an increasing problem in our nation. With 69 percent of adults and 32 percent of children meeting the criteria for being overweight or obese, researchers have been trying to find ways to combat the obesity epidemic. One Pennsylvania-based company thinks it might have the answer.

Aspire Bariatrics introduced AspireAssist, a medical device that serves as a food purge pump, in 2013. And it just received the FDA’s premarket approval. It consists of a pump attached to a hose that’s surgically implanted in the stomach. You eat a meal as normal, and 30 minutes later you open the valve and “drain” 30 percent of the food you just ate. The drainage process is supposed to take 5 to 10 minutes.

A jarring method to resort to, to be sure, but for those hoping to avoid gastric bypass it proves a useful tool. Individuals who used AspireAssist report about 9 percent more weight loss than those who use diet and exercise alone. But psychologists and medical doctors question whether the device is safe. There are three primary issues:

1. Like any medical device, the AspireAssist does have the potential for unwanted and adverse side effects. The manufacturer reports that only about 3.5 percent of people experience severe adverse side effects, but they recognize that mild side effects may be more common.

2. The machine promises rapid weight loss, which may exacerbate a “quick fix” diet mentality. Research suggests that those who use “quick fix” methods of weight loss typically gain back the weight they lost—and then some. This calls the long-term effectiveness and physical safety of the device into question.

3. Reporters and psychologists are beginning to call the psychological safety of the device into question, calling it “sanctioned bulimia.” In fact, in some circles the device is being nicknamed “BulimiaAssist.” Why? The basic premise behind the device is that it offers users a way to purge some of the unwanted calories you just consumed. There has been some concern that the AspireAssist will actually encourage more traditional purging behaviors common in bulimia nervosa once the device has been removed (it’s only good for 115 uses). Aspire Bariatrics, the manufacturer of the device, even advertises the device as a way to “reduce stress and anxiety around eating,” further calling the psychological safety of the device into question. (How much do you know about eating disorders?)

Aspire Bariatrics cautions that individuals who have been diagnosed with an eating disorder should not use the device; they haven’t fully addressed whether the device may trigger an eating disorder. They also warn patients that they will have to make lifestyle changes in order to see effectiveness. For example, patients are encouraged to take small bites of food and chew their food thoroughly to ensure the machine can effectively remove it. Some psychologists find this alarming, as many eating disorder patients use this same tactic to maintain caloric intake or reduce caloric intake (in the case of chewing and spitting).

To help alleviate some of these concerns, Aspire Bariatrics now offers “Lifestyle Counseling” to those who use AspireAssist. This counseling reportedly covers portion control, emotional eating, physical activity, and how to make healthier food choices. It is unclear who offers the training, however, and whether is it required for all patients. Psychologists are concerned that the use of health coaches rather than trained psychologists or dietitians may make matters worse.

If you’re suffering from obesity, should you ask your physician about AspireAssist? The device has been around for three years and Aspire Bariatrics reports 96 percent patient satisfaction, with 3.6 percent of patients reporting severe adverse side effects. As a psychologist, however, I would still urge caution. The AspireAssist is only 9 percent more effective, on average, than a healthy diet and exercise plan. The added risks of potential eating disorder symptomology and the side effect rate reported by the manufacturer make me urge caution before considering the device. Talk to your doctor or a registered dietitian about effective, natural weight loss before seeking a medical device or surgical procedure. Research suggests that lifestyle changes, including a healthy diet and exercise, are still the most effective long-term healthy way to lose weight and maintain the loss.

6 Fitness Habits That Are Hurting Your Workout

Slim for Life: 10 Strategies to Lose Fat and Keep It Off

Use fat to burn fat.

 

Trying yet again to lose those last 10 pounds? We hear you. In fact, 50 percent of women say that within six months they gain back any weight they’ve managed to ditch. And more than a quarter have dieted so many times they’ve lost track of the number. Well, get ready to stop the endless yo-yoing: Science has finally come up with simple, groundbreaking solutions for lasting weight loss. We checked in with the top experts in the field and scoured the latest research to bring you the skinny on everything you need to reach your slim-down goals and stay there.

Make your fat burn fat

Seriously: Your flab can help you shed pounds. How? Just as there’s more than one kind of fat in food, there’s more than one type in your body. White fat is the bad stuff you want to zap. But a second kind, brown fat, actually torches calories. “Up to 80 percent of adults have brown fat deposits in their bodies,” says Aaron M. Cypess, MD, PhD, an assistant professor of medicine at the Joslin Diabetes Center and Harvard Medical School. This good fat is powerful because it’s packed with mitochondria, the parts of cells that generate heat. When activated, as little as two ounces of brown fat can gobble up as much as 20 percent of your body’s calories.

  • Exercise is one of the best ways to get your brown fat in gear. In a study, scientists at Harvard’s Dana-Farber Cancer Institute discovered that working out releases a hormone called irisin, which converts white fat to brown. Exercise for a half hour at least five days a week to turn up the burn.

    Pop some vitamin D.

    Taking this vitamin daily may help you drop pounds. A study at the University of Minnesota found that people who started a weight-loss program with higher levels of D lost more than those who weren’t getting enough of the nutrient. Other research suggested that vitamin D appears to boost the effectiveness of leptin, a hormone that signals the brain that you’re full. Because it’s difficult to get D from food, Shalamar Sibley, MD, an assistant professor of medicine at the university, says you may need to take a vitamin D3 supplement. Many experts now recommend 1,000 international units every day.

    Get in the mood to lose.

    You don’t really want dessert, but your friends are having some, and they’re urging you to join them. So you give in and order a piece of tiramisu. Sorry to say it, but you’ve just committed sociotropy, aka people pleasing, a behavior that can make you gain weight. In a recent study, women and men who regularly experienced negative emotions like guilt, anxiety, and anger, and were impulsive and disorganized, tended to be heavier than those who were more even-keeled. “Women score slightly higher than men on people-pleasing measures,” says Julie Exline, PhD, an associate professor of psychology at Case Western Reserve University. That may be because guys are raised to be assertive while women are socialized to value relationships and “basically to be nicer,” Exline explains. In other words, we’re inclined to go along with what the rest of the group wants to do, which includes digging into the tiramisu after dinner. If you feel pressured to pig out, “tell your friends politely but firmly that you’re fine with what you have and that you’re not hungry for more right now,” Exline advises. Hold your ground and your pals will get the message.

     Revoke your license to splurge.

    Talk about a catch-22: Doing something healthy, like eating a low-cal meal, can make you less likely to exercise and more likely to gorge yourself with food later on. This is because of a phenomenon scientists call licensing, which happens when we feel that we’ve earned the right to be self-indulgent. Most people have a tendency to want to balance things out, says Kathleen Vohs, PhD, an associate professor of marketing at the Carlson School of Management at the University of Minnesota. So when we do one thing that’s good for our health, which often requires exerting plenty of discipline and self-control, we like to follow it up with something that lets us indulge ourselves.

    So how do you lose your license to overeat? Being alert to the fact that good choices can trigger bad behavior is a smart start. Next time you’re tempted, think of an instance in the past when you failed to resist; recent research found that you’ll want to improve on your previous performance.

    Chew on this.

    Most of us eat quickly, chewing each bite just a few times, which means we consume more food than we realize. Slow down and you’ll slim down: In a recent study, people who chewed each bite 40 times ate almost 12 percent less than those who chewed just 15 times. When we chew longer, our bodies produce less ghrelin, a hormone that boosts appetite, and more of the peptide hormones that are believed to curb hunger. “Chewing seems to stimulate the gut to make appetite-suppressing peptide hormones,” Dr. Cypess explains. Plus, the more you chew, the more thoroughly you break down food, which may release nutrients into your blood faster and give your brain time to register that you’re full. From now on, focus on eating slowly at every meal. Put down your fork between bites and work your way up to 40 chews per mouthful of food.

     

    Outsmart your appetite.

    Don’t blame your chocolate craving on a lack of willpower. Turns out, there’s a physiological reason ice cream, french fries, and cupcakes are so hard to resist: Our bodies are wired to crave rich food. Studies have shown that the taste of fat can give us the munchies by triggering a release of chemicals similar to those experienced by drug addicts. “Some people are hypersensitive to food,” says Eric Stice, PhD, a senior research scientist at the Oregon Research Institute. “They find things like chocolate cake orgasmic, so they tend to overeat it.”

    The trick to keeping your appetite in check is avoiding foods that make you lose control. That’s tough to do when you’re surrounded by mouthwatering choices everywhere you go, but Stice says that a technique called mindful resistance can help. “If you’re tempted to have a scone with your coffee at Starbucks, instead of thinking about how delicious it will taste, tell yourself you’ll get health benefits such as a smaller waist or a healthier heart from not having it,” he says. “Doing this actually changes your brain by strengthening the area that helps you resist things and weakening the region that makes you think of treats as a reward.”

    In addition, eat healthy foods throughout the day to keep your glucose, which fuels your body, at a high level so that you feel energized and satisfied. You’ll also be better able to resist cravings when you snack on nutritious choices like fruits and vegetables, low-fat yogurt, and whole-grain bread topped with a little peanut butter, according to a recent study that showed that eating consistently helps us control our impulses.

    Get back to nature.

    You’re more likely to stay slim if the view out your window includes hills, water, a park, or a street that leads to one of those things. In a North Carolina study, counties with more natural amenities, including mountains and lakes, had lower obesity rates. “It could be that there’s something healing and calming about simply being outside,” says Stephanie Jilcott Pitts, PhD, an assistant professor at East Carolina University. For instance, research has shown that people tend to be happier walking outdoors than inside. They also stride faster, yet feel less exertion, than they do on a treadmill. Not only that, hoofing it outside curbs cravings along with calories: In a study, regular chocolate eaters who took a brisk 15-minute stroll consumed about half as much of their favorite treat as those who didn’t go for a walk. So take your workout outdoors. If your neighborhood isn’t made for exercising, find a park nearby and head ther as often as you can to bike, run, or hike.

    Pudge-proof your cells.

    Sitting around can make you flabby. No surprise there, but despite what you may think, the culprit is not just a lack of exercise. In fact, the physical act of sitting or lying down may actually speed up your body’s production of fat. When we lounge on a sofa or in a chair, we exert forces on our cells that cause them to become stretched out and to generate flab, researchers say. Glued to your desk every day for eight hours or more? You need to take action, says Richard Atkinson, MD, a clinical professor of pathology at Virginia Commonwealth University. Get up and walk around for five minutes at least once an hour. Take a stroll around the office. Go talk to a coworker rather than sending her an e-mail. Pace back and forth while talking on the phone. “Just standing — even if you’re not moving — uses significantly more muscles than sitting down,” Dr. Atkinson says. At home, when you’re watching TV, get up and jog in place or do jumping jacks during commercials. These short bursts of exercise can help you burn 148 calories an hour and keep your cells slim, not flabby.

    Sip green tea.

    This healthy brew acts like a diet drug in a mug, but without the negative side effects. A review of studies concluded that regularly sipping green tea can help you drop pounds. This weight loss is the result of EGCG, a compound known to reduce fat absorption, according to new research from Penn State. But that’s not all this magic drink does: As it’s reducing fat absorption, “green tea also increases the amount of fat that your body eliminates,” explains study author Joshua D. Lambert, PhD, an assistant professor of food science at the university. So think about trading your usual afternoon java for green tea instead. Experts say that drinking three to five cups of the regular or decaf variety every day may help you lose weight.

    Beat your weight fate.

    First, the bad news: Three-quarters of Americans have a “fat gene” associated with a 20 to 30 percent higher risk for obesity. But that doesn’t mean you’re destined to be heavy. A recent British review found that exercise can trump your genetics. Physically active people with the fat gene are 27 percent less likely to become obese than couch potatoes who have it. We’re not talking about training for a triathlon; the active people got just one hour or more of moderate-to-vigorous exercise a week. Aim for the recommended five hours a week (three days of cardio and two days of strength training) and you’ll rev your weight-loss results even more.

     

     

 

10 Ways to Successfully Lose Weight

Because of our growing population and the ever increasing of dementia and obesity, it is especially important for us to try and lose weight to improve our overall health and well-being.

It can be very hard to lose weight. That is why so many of us are obese and some unfortunately morbidly obese. It can be easy to just do nothing about our weight loss and just keep putting on weight. However, this is a recipe for ill health and heart disease if not a rash of other serious health problems in the future. So, we cannot afford not to take concrete and consistent steps to do so for overall health and well-being.

Here are the ten ways to successfully lose weight.

1. Make sure that you don’t start a weight-loss program until you have absolute and deep determination to protect your health and well-being. This will give you A greater chance of losing weight over the long-haul.

2. Make sure that you have social support while pursuing the difficult goal of shedding pounds. A study has shown that in-person support and even support delivered remotely without face-to-face contact has resulted in obese people achieving and sustaining significantly more weight loss than control subjects who got no support.

3. Set realistic goals. This can take some tweaking at first. However, be very determined to modify your goals until they work for you and yield the kinds of results that you so much deserve to have.

4. Do not skip meals. Eat breakfast. During the day, consume healthy snacks. You must keep your tummy happy over the long-term.

5. Resolve to substitute nutritious food for unhealthy varieties. Try to eat the Mediterranean diet where you will increase the proportion of fruits, veggies and seafood you consume. Also, eat fish or other seafood three times a week, red meat once a week, and chicken one to two days a week. In the remaining day or two of the week, eat dishes that include chickpeas, beans, or lentils. They all have great health benefits.

6. Make sure your daily intake of fruit includes at least five different fruits. Ideally, colourful fruits are part of your choice because they have been shown to lower blood pressure and have a number of other health benefits.

7. Eat nuts and seeds for snacks. Make sure that they are unsalted and in the shell. Don’t snack anything in a shiny bag. All of your food should be as close to what nature created as possible.

8. Avoid all you can eat buffets. Under certain circumstances such as these we become insatiable and really eat more calories than we should.

9. Avoid alcohol as much as possible. You can have it occasionally. But it really is a diet buster because of all the sugar that it contains.

10. Take the salt shaker off the table. Add spaces and Mrs. Dash instead. This can help you to not have as much water retention. Also, you can avoid heart disease.

By taking these steps, you will be taking some of the most important steps to lose weight. But also remember to be patient and don’t expect immediate results. This is another diet buster and could become a reason why you cheat.

9 Tips to Lose Weight Naturally

If you are looking for some effective home remedies to get rid of extra weight, you are on the right page. The tips given in this article will help you shed weight as soon as possible. If followed properly, these tips can help you lose weight in just one month.

1. Burn calories and fats

If you want to burn calories and fats, you should exercise on a daily basis. This will help you stay fit in addition to prevent several diseases. However, you may want to consult a physician prior to doing any exercise.

2. Healthy Diet

Following an improper diet may also result in weight gain and a lot of health problems. Nowadays, we binge on fast food. Fat food is heavy with calories and may lead to increased fat in your body. If you want to get rid of the fats and the extra pounds, you may want avoid junk food.

3. Carbonated Beverages

Like fast food, carbonated beverages also lead to weight gain since they are rich in calories. Rather than these drinks, we suggest that you opt for natural fruit juice. Natural fruit juices contain nutrition but don’t contain a lot of calories.

4. Vegetables

Keep in mind that fiber contents, vitamins, and proteins found in vegetables are a great source of healthy nutrients. You can maintain your appetite if you replace your meals with steamed veggies since these don’t contain a lot of calories but offer a lot of nutrition.

5. Fruits

Fiber contents, proteins, vitamins and carbonates are found in fruits that help you increase your nutrition levels. So, fruits is a good alternative to veggies if you want to suppress your appetite and lose those extra pounds.

6. Avoid snacks

If you have snacks on a regular basis, you are gaining weight fast. This also makes your body go out of shape. The snacks that you should avoid include finger chips, burgers, and cookies, just to name a few. Avoid them and you will get into shape fast.

7. Stop eating sugar

Just like snacks, sugar causes an increased amount of extra fat in your body. As a result, you become unfit in addition to suffer from a lot of health issues. If you reduce your intake of sugar, you will be able to maintain your body.

8. Reduce sodium

Salt is a good source of sodium and consuming too much salt may result in weight gain. If you limit the consumption of salty food, you will be able to avoid water retention in your body. As a result, you won’t look fat.

9. Herbal Tea

Herbal teas offer a lot of antioxidants that may help you burn the extra fat in your body. You can find it in your nearby market. For best results, we suggest that you consume herbal tea without sugar. With the regular use of a herbal tea, you will be able to see the results fast.

So, if you find these tips helpful in losing weight, we suggest that you share these tips with your family and friends.

Tips on How to Lose Weight Fast

Carrying extra weight can have an affect you in many diverse ways. Depression, a lack of self-esteem, health problems, and physical strain are all probable risk considerations.

Weight loss tips can help keep you motivated when you start your weight loss journey.

For most people, losing those first few pounds in a short period is the tremendous encouragement to continue with their plan. Knowing this, there are a few things to be aware of.

When researching regimes to get rid of weight quickly the primary thing you should do is see your doctor. Choosing how to get started with your weight reduction plans could depend on any potential existing health issues. Based on this, it is urged that advice on your weight reduction objectives and suggestions for your most powerful weight reduction plan come from your doctor.

It is necessary to think about your activity level, what you eat and the quantity that you eat to get rid of excess pounds fast and more efficiently. Calorie restriction and increased movement are necessary to think about when selecting a program that is suitable for your lifestyle. Making healthy meals linked with regular exercise is the most beneficial way to deliver fast and lasting results. Fad diets are massively marketed and something that you should be aware of when looking for your entire regime. Always stay away from any governments that promote cutting out meals and dieting without exercise.

Avoiding meals or refraining from food is not right for you. Your body needs calories to burn calories. Serious issues can result from avoiding meals to lose weight including hypoglycemia, a condition where your blood sugar concentrations fall below the basic level to sustain your body’s requirement for energy.

An essential proper diet and exercise are advised. Human beings need to move, and use is vital. Not only is it critical to our body functions but good blood circulation as well.

The following weight loss tips and lifestyle changes are recommended for rapid weight loss and to create health and longevity.

Remove Junk Foods From Your List

Eating junk and processed foods will waste all your weight loss endeavors. The high-calorie content in these foods will lead to weight gain. Eating healthy foods should always be your primary focus. Raw vegetables and fruits should always be available to help you keep you from reaching for an unhealthy snack. Whenever possible, preparing your food will help you track exactly what you are eating.

Keep your Meals Small

Eating six small meals each day has been proven to help burn additional calories. Your metabolism elevates, and you burn extra fat every time you eat. You will be less likely to luxuriate in unhealthy snacks if you eat this way because it keeps you satisfied.

Water Is Crucial

Consuming lowest of six to eight glasses of water each day will help your elimination of waste and aid in digestion. To improve your body function as it should keep hydrated during the day.

Get Walking and Try Weight Training

Elevating your commitment to exercise is necessary. Weight training programs will help you accomplish fat loss results quickly, but walking is a practical place to start. The reason for weight training is extremely recommended to lifts your metabolic rate, which helps your body burn faster efficiently.

Moving more and consuming less food is vital if you want to lose weight fast. Avoid any fad diet plans that promise unreasonable expectations. Keep your focus on searching out a fat loss program that builds its foundation on calorie reduction and increased exercise and integrates this with a few changes to your lifestyle.

A Few Tips On How to Lose Belly Fat

Today we are living in the 21st Century and in this Century everyone is having one super hectic and packed up routine. We generally sacrifice our health for our jobs or other things. So when this happens there are a lot of ways by which this stubborn belly fat can get into our body and sit there, and no matter how hard we try this stubborn fat sits there and makes us lose our self-esteem.

Today, every single person we see around us has belly fat, even those who are slim and trim or have 6-pack as they also have this belly fat. It’s normal, no matter what we do some amount of belly fat gets accumulated in our body. And too much fat is bad, really bad for our body. This fat can result in diseases like- high blood pressure, type-2 diabetes, heart diseases, etc. People also think that it’s their metabolism, which accumulates more body fat and in unusual places, what they don’t understand is that metabolism depends on what you eat, if one eats right then there is no chance that the metabolism will betray them.

Eating The Right Food, Regular Exercise, Appropriate Sleep, Stress these are the 4 major factors which control the fat in a person’s body-

1. EXERCISE

Incredible exercise removes all of the belly fat, including instinctual fat. One must perform at least 30 minutes of direct exercise for 5 days in a week. Walking helps, insofar as it’s sufficiently energetic that you work up a sweat and inhale harder, with your heart rate quicker than normal. To get comparable results in a small amount of the time, wander up your pace and get overpowering action – like running or walking. One needs to do that for at least, 4 days in a week.

2. DIET

Eating the right amount of fiber can also be helpful. Hairston’s research shows that people who take in at least 10 grams of dissolvable fiber consistently – with no other eating routine changes – grow less natural fat after some time than others. This means that if one eats- two little apples, a measure of green peas, or a half-measure of pinto beans, then the work is done.

3. SLEEP

Getting the perfect measure of rest is also very important for controlling belly fat. In one examination, people who were able to sleep for 6 to 7 hours consistently increased less intuitive fat over 5 years as compared to those who slept for less than 5 hours or more than 8 hours consistently.

4. STRESS

Everyone deals with stress. How one deals with it, that’s what matters. The thing one can do in order to deal with stress is relaxing with friends and family, companions, pondering, practicing and so on. This eventually makes you more advantageous and better organized to utilize sound judgment for yourself.

SUMMARY

Due to the busy schedule of people living in today’s era, it is very hard for them to keep a check of belly fat. But doing this is in fact not as hard as it looks like-

1. Proper exercise which increases your heart rate

2. Proper high-end fiber diet.

3. Appropriate sleep

4. Managing stress

These 4 Steps are the key to how to lose belly fat by keeping a check on your belly fat and also controlling and reducing it.

How To Use Tea For Weight Loss

What We Drink Now

We all have those problem areas that we want to get rid of. Recently a lot of people have been using detox tea as a way to lose weight. Actually, detox tea may not be the best way to lose those extra pounds. A lot of detox tea’s contain a tea leaf called senna. Senna is a natural laxative and is used to clear the bowel. This will help you lose weight but not the weight you are trying to lose. It’s more of the pure body fat we are trying to burn and a laxative is not doing quit that. In fact, if you consume too much senna your body can become dependent on it to have bowel movements, and can even deplete your body of natural nutrients.

So What To Do

Instead of using detox tea, look for teas that are high in antioxidants. Usually, these teas will be of your green tea variety. Matcha green tea for instance has the highest level of antioxidants compared to any other natural tea on earth. Matcha is also powdered and not in leaf form like most tea, so you digest more of the teas benefits when you drink it. And because of the antioxidants your body blocks the absorption of fat cells and increases your metabolism, which helps aid in weight loss. Remember the goal isn’t to lose weight but to burn fat, and that is what green tea will do.

So How Do We Use It

So the best way to use matcha green tea to lose weight will be to drink one or two cups a day. But hold on that’s not all. You need to also maintain a healthy diet, low in fats and high in fiber… so all your green veggies. Then you will also want to maintain a healthy workout routine as well. I would say cardio for 20 minutes at least 3 times a week. With the combination of these three things you will not only look better and feel better but you will also burn fat and that is the goal right.

How To Incorporate Matcha

In order to get the most from your matcha add it to protein shakes and smoothies. Since matcha is already a powder it makes for a perfect additive. Oh yeah, don’t forget matcha is great as a tea both hot and iced.

Well I hope you got something out of this and that I have opened your eyes to detox tea. Most of them are not ideal for weight loss, but green tea can be the holy grail (consult your doctor before taking any supplements or doing any strenuous activity).

Secrets of Long Term Weight Control

1. Low-calorie portion controlled diet: Successful weight loss maintainers continue to act like recently successful weight losers for many years after weight loss. They do not believe in a transient change but a lasting change in lifestyle and dietary habits. We typically ask our patients to limit their carbohydrate intake during the daytime and eat between 1200 and 2000 calories each day. We have them weigh in once a week to make sure that their calorie/carbohydrate intake is not causing weight regain. Often meal replacements are used to substitute for meals so there is fewer stimuli to eat more types of/ quantities of foods and a known carbohydrate/caloric intake is utilized. Diets that typically vary more lead to weight regain whereas diets that are simplified and restricted to less food types lead to improved weight loss and weight maintenance. The National Weight Control Registry has indicated that people who keep 30 pounds or more off for six years typically have an average intake of 1400 cal. Obviously people with more muscle mass can eat more in this typically refers to men. Women, typically have less muscle mass and as result need to have less caloric intake.

2. Exercise: Exercise can be as simple as 3 1/2 hours per week or 2800 calories per week of physical activity. Patients who tend to keep weight off average 2500 calories per week for women and 3300 calories per week for men. Also limiting TV viewing time and limiting eating out to less than once a week seems to be beneficial. The average American male watches 29 hours per week of television in the average American female watches 34 hours per week of television. There is a 25% risk of obesity for each two-hour block of sedentary activity done each day. Therefore it is important to get up and move. Body movement burns energy due to skeletal muscle use and it maintains physical fitness and decreases the risk of cardiovascular disease, obesity and diabetes. Does exercise produce weight loss? The answer is yes as physical activity typically is shown to influence approximately 3% of total body weight in most studies. Also, the average weight loss per week of exercise alone is 1 pound. Brisk walking is the standard in all programs. A simple rule is some exercise is better than none and more is better. There are many smart phone applications that can determine calories utilized when walking. Look for them as we often recommend to our patients to simply walk more. For those more fitness oriented, weightlifting or weight resistance exercises can be beneficial as this is the only way to build muscle mass or increase your metabolic engine. Always check with your doctor before starting any physical fitness program.

3. Behavorial Therapy: Self-monitoring is a basic behavioral technique to maintain weight loss. If there is no consistent monitoring there is typically no success. Set goals based on realistic baseline levels of activity and sedentary activity. An initial goal of a 10% increase of activity will hopefully lead to achieving moderate intense activity of up to 3 to 5 sessions per week and 30 to 60 minutes per session. Increase positive behaviors by making a social commitment to friends and family that you are losing weight and for them to encourage you to stay committed. This will improve your motivation. Know who, when, where, how long and with whom you need to keep associated with to maintain weight loss. Decrease stimulus cues that often increase eating behaviors. This could be as simple as spending less time in the supermarket or spending less time at the dinner table. Also, make it easy to exercise by keeping exercise clothing and footwear nearby exercise apparatus. Change your environment, rearrange your schedule and get exercise equipment out of storage or from under the bed or out in the garage and put in a place where you will likely use it. Also decrease stress by doing breathing exercises or meditation. Those who join exercise clubs with their spouse have a higher adherence rate showing social support is important. Therefore try to be around others who lead healthy lifestyles and buddy up with a friend to help reach your health goals.