“How Long Does it Take to Lose Weight and Keep it Off? A Nutritionist Explains”

 It depends on a lot of factors, but here's what to expect.

One thing I've learned for certain after counseling hundreds of clients over the years is that there is no way to accurately predict how long it will take to lose weight. But it's helpful to understand the factors that can affect weight loss and why. This knowledge can explain what to expect, and help you hang in there if you feel frustrated with the rate at which you're losing weight. Here are some insights about how weight loss works, and why ditching restrictive diets is one of the best ways to see results.

SLOW, STEADY WEIGHT LOSS IS GENERALLY BETTER: You may have heard that a healthy rate of weight loss is one to two pounds per week. According to the Centers for Disease Control and Prevention (CDC), people who shed pounds at this rate are more successful at keeping weight off (the ultimate goal). And while many people would like to lose weight faster, even modest weight loss has been shown to result in health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.

WHY SOME PEOPLE LOSE WEIGHT FASTER: One to two pounds per week is also a rate that's reasonable for many, in that it shouldn't require extreme eating or exercise habits. That said, there are several factors that affect the speed of weight loss. One is simply how much weight you have to lose. In a nutshell, people who are more overweight generally lose weight faster, which is partly calorie-driven. For example, if you've been eating enough calories to maintain a weight of 170 pounds, and you reduce your calories to a level that will only maintain 130 pounds, you've created a calorie deficit. The greater the deficit, the faster the weight loss, which is why people who have 40 pounds to lose typically lose weight faster than those who only have 15 pounds to lose. But as you lose weight, the deficit shrinks, which is why the rate of weight loss tapers the closer you get to your weight goal, regardless of where you started. While calories matter, the concept that weight loss is purely driven by "calories in versus calories out" is outdated. It's also a poor predictor of how fast you'll shed pounds. That's because the quality, balance, and timing of the calories you take in also play key roles in how weight is lost. For example, simply slashing your caloric intake while still consuming a lot of processed foods or eating a big chunk of your calories in the evening, may not result in losing weight as quickly. For example, A 2017 study, published in the American Journal of Clinical Nutrition, found that replacing refined grains with whole grains for six weeks resulted in higher resting metabolic rates (greater calorie burning), among both men and post-menopausal women. A Washington University in St. Louis study found that in post-menopausal women, those who ate the recommended amount of protein experienced the greatest benefits in metabolism and insulin sensitivity, even compared to those who followed a high protein diet. And a 2020 study, published in the Journal of Clinical Endocrinology & Metabolism, found that eating a late dinner worsened blood sugar tolerance and reduced the amount of fat burned. So no, a simple math equation isn't the ultimate determinant of how much weight you'll lose, or how quickly.

TOO FEW CALORIES CAN STALL WEIGHT LOSS: If you're tempted to eat as few calories as possible, please don't. Cutting calories too low can negatively impact weight loss—because your body can kick into survival mode, conserve calories, and resist weight loss. This is especially true when you eat fewer calories than it takes to support a healthy weight. For example, if it takes 1,600 calories to support your ideal weight and you cut your intake to 1,200, or even below 1,600, you are likely to either resist weight loss, or lose too much lean muscle mass as part of your weight loss. The latter can weaken immune function, increase injury risk, and reduce the chances of keeping the weight off. Basically, it's a myth that you need to under-eat in order to lose weight. You just have to stop eating more than it takes to maintain a healthy weight goal.

THE CALORIE EQUATION IS COMPLICATED: Metabolism, which is basically how your body burns calories, is an important factor in the weight loss puzzle, and it's complex. Appetite-regulating hormones also play a role in weight loss. Both can be affected by factors like poor sleep, stress, and the makeup of your gut microbiome, the collection of microbes that reside in the digestive system. Research shows that gut microbiota can actually influence both sides of the calorie balance equation; meaning it impacts how we utilize calories from the foods we eat, and how we burn or store them. For this reason, as well as genetic factors, weight loss—and how quickly you may drop pounds—isn't so straightforward.

WEIGHT FLUCTUATIONS ARE NORMAL: It's also important to know that weight loss isn't always linear. It's normal for your weight to shift from day to day, even hour to hour. When you step on a scale, you're measuring everything that has weight — not just your muscle, bone, and body fat, but also water volume (which can change quickly and wildly), undigested food (even if it will all later be burned off), and waste in your GI tract that your body hasn't eliminated yet. If you're retaining water, due to PMS or an extra salty meal, your weight on the scale will be higher, even if you've simultaneously lost body fat. What's important is your personal patterns. Don't worry about temporary or predictable fluctuations. On the other hand, if you see a steady increase in your weight, rather than an up-and-down pattern, or if your clothes are consistently getting tighter, take an objective look at your habits. Have you been ordering takeout more often (which can mean extra hidden calories), or snacking frequently because of stress? If so, you can address those issues and then continue to see results.

BE PATIENT, NOT DISCOURAGED: Hopefully I've driven home the point that weight loss is complex, and nobody can realistically forecast exactly how much weight you'll lose within a given time frame. The truth is that focusing on healthy, balanced habits you can stick with is far more important. I've seen countless people lose weight with quick fixes that resulted in gaining back all (or more) of the weight they lost. That kind of yo-yoing isn't good for your health, and it's just not worth the mental agony. If you're on a weight loss journey, the best thing you can do is to focus on the bigger picture, be consistent with healthy habits (which does not mean being perfect) and remain patient. You'll know if you're moving in the right direction. And even if it takes longer to get there, you're far more likely to keep the weight off for good and feel a whole lot happier along the way.

BY: Cynthia Sass, MPH, RD: Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“14 Holiday Health Hazards to Avoid”

 

Check out these top holiday health risks and what you can do to avoid them.

HOLIDAY SAFETY: The holiday season is supposed to be a time for relaxing and celebrating with friends and family. Sorry to be a Grinch, but the most wonderful time of the year can also prove hazardous to your health and safety. The seemingly endless string of parties, the introduction of new foods and cooking techniques to your home, and even shopping for gifts can all put your well-being at risk. To ensure you make it to January 1 unscathed, follow this guide to the biggest holiday health hazards and how to avoid them.

HOLIDAY WEIGHT GAIN: Christmas cookies, eggnog, late-night leftover ham sandwiches: All that holiday joy adds up to at least a pound a year, but studies suggest that you never really take it off. Keep eating everything you want over the holidays and you'll end up looking like Santa when swimsuit season rolls around.

CHOKING: You may wish your mother-in-law would choke on her snarky comments, but choking is a serious health hazard. Nearly 3,000 people in the United States die each year from choking, according to the National Safety Council, and since you're eating more during the holidays anyway, better chew your chestnut pudding and pumpkin pie well. To avoid choking, take small bites, chew slowly and carefully, and avoid talking or being distracted while eating. Be wary of high-risk foods including hotdogs, grapes, candy with nuts, and hard fruits and vegetables.

POISONOUS HOLIDAY PLANTS: Hold the holly (and mistletoe) if you plan to have small children or pets around during the holidays. All can be toxic, and even pine cones and falling berries can pose a choking hazard. Best bet is to make sure no one smaller than a holly bush gets near seasonal plants this year.

DEEP-FRIED TURKEY FIREBALLS: Deep-frying your turkey can be so dangerous that Underwriters Laboratories, the product safety certifier, has refused to stamp any fryers on the market with its iconic UL logo. From 1998 to 2007, there were at least 138 incidents involving turkey fryers that caused 36 injuries and more than $7.8 million in property loss.

HOLIDAY HEART ATTACKS: Think the weather outside is frightful? Check the perfect storm of heart attack risk factors looming on the horizon. It’s the worst time of year for heart trouble, with heart-related deaths peaking in late December and early January. (The deadliest day? December 25, according to one study.) Why? There are lots of reasons: holiday stress, heavy meals (a known heart attack trigger), ignoring chest pain for fear of disrupting the festive mood, skipping meds in the hustle and bustle, and understaffed hospitals. Stay safe by being aware: Take your meds and watch for symptoms. Oh, and moderation is key.

FLAMMABLE CHRISTMAS TREES: Each year, more than 400 residential fires involve Christmas trees, resulting in as many as 40 deaths and 100 injuries. In fact, though Christmas trees cause the fewest holiday-related fires, they account for the greatest percentage of deaths, according to a recent report by the Centers for Disease Control and Prevention (CDC). The safest tree is a flame-resistant artificial one.

TOY HORRORS: Besides troublesome questions about the safety of the toys themselves, now you must face the most dreaded of all holiday hazards—opening the gifts. Sounds simple, but each year about 6,000 people in the United States visit the ER with wounds from trying to pry, slice, or stab open gifts encased in hard plastic "clamshells" or held down with a thousand metal twist ties. Some retailers, including Amazon, Sony, Microsoft, and Best Buy, are moving toward easy-to-open packaging.

SEASONAL CAR ACCIDENTS:

·       Thanksgiving is not only a traffic-filled holiday, it's also one of the most deadly. In 2012, 764 people lost their lives in car crashes. Christmas and New Year's, when alcohol is responsible for nearly half of accident fatalities, also have their share of road peril.

·       To stay safe from those statistics, John Kennedy, executive director of the Driver and Roadway Safety Department of the National Safety Council, offers tips.

·       Always wear your safety belt and have children in properly installed car seats.

·       Stay sober or designate a driver.

·       Keep your eyes on the road. Let passengers enjoy the scenery and chat on the phone.

·       Maintain a safe following distance from the car in front of you.

·       Plan your route ahead of time.

·       Give your car a winter once-over: Check ignition, brakes, hoses, fan belts, spark plugs, tire air, headlights, battery, and wipers. Carry a shovel, jumper cables, tool kit, and a bag of salt or cat litter for traction.

·       Don't drive early on Saturday morning. "It's a very hazardous time. A lot of people are driving under the influence or drowsy," warns Kennedy. And if you can stay in or use public transportation on New Year's Eve, do it.

SLEDDING CATASTROPHES: As George Bailey from It's a Wonderful Life could tell you, sledding can be very dangerous. What seems like good, clean family fun causes 33,000 injuries each year, according to the National Safety Council. Before you hit the hill, read the safety tips from the NSC.

• Keep all equipment in good condition.
• Choose a spacious, gently sloping hill free of trees, fences, rocks, or other obstacles—and make sure it doesn't cross traffic.
• Do not sled on or around frozen lakes, streams, or ponds (like poor little Peter Bailey did).
• Assume the proper position: Sit or lie on your back on the top of the sled, with your feet pointing downhill.
• Wear thick gloves or mittens and protective boots.

SLEEP PROBLEMS: A good night's rest is often the first thing we sacrifice in the midst of late-night parties, early-morning shopping, and year-end deadlines. For people traveling on vacations or to relatives' houses, obstacles such as red-eye flights, jet lag, and unfamiliar bedrooms can disrupt z's as well. But skimping on sleep can lower immunity, increase stress levels, and lead to weight gain; plus, it raises your risk for depression and automobile accidents. As tempting as it is to ignore, it's important to make sleep a priority to ensure a happy and healthy holiday.

DECORATING DISASTERS:

• Decorations sure are pretty, but the fact that more than 5,000 people are injured in decorating-related falls each holiday season is not. To make sure you're not a statistic this year, do the following when stringing lights or hanging mistletoe.
• Check that the ladder is on secure and level ground.
• Space the ladder 1 foot away from the wall for every 4 feet high it reaches.
• Stay centered between rails and do not overreach.
• Don't step on the top two rungs.
• For roof access, extend the ladder at least 3 feet above the roof.
• Keep the top and the bottom of the ladder clear of obstacles.
• Make sure the ladder is locked open.

STRESS: "Stress around the holidays can be worse than other times because people tend to over-commit themselves," says Jennifer Caudle, DO, a board-certified family physician and assistant professor at Rowan University School of Osteopathic Medicine in Stratford, New Jersey. Women especially find the holidays hard to manage. A study from the American Psychological Association found that 44% of women reported increased stress around the holidays compared to 31% of men. If you feel yourself getting overwhelmed, don't be afraid to enlist some help. Say you're worried the family dinner won't be prepared on time. Ask others to bring dishes or help you set the table, Caudle suggests.

HOLIDAY SHOPPING: With any shopping trip, you need to watch how much you carry. Going from store to store with several bags could bring on back pain and wear you down. "This is not the time to be a superhero," Caudle says. "Take breaks so you're not standing on your feet the entire day." Another smart move: when shopping at the mall, drop bags off at your car between stores. How you carry and lift heavy objects is also important. "Bend at the knees and tighten the stomach muscles while lifting," Caudle says. "Hold the item close to you to distribute the weight with legs a good distance apart."

FOOD POISONING: Each year, about 48 million people are hospitalized because of food-borne diseases, according to the Centers for Disease Control and Prevention (CDC). With all the food made around the holidays, it's a prime time to get sick. You should be mindful of preparing meat, poultry, seafood, and eggs especially, Caudle says. Use separate cutting boards and dishes so bacteria can't spread from one food to the next. Make sure ground meat is cooked to 160 degrees, chicken reaches 165 degrees, and whole meat (like steak) gets to at least 145 degrees. "Bacteria grows on foods as they drop in temperature," Caudle says. So, don't leave dishes sitting out for long periods and put away leftovers within two hours, she says.

Health Magazine, November 21, 2018

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.