Mostrando postagens com marcador Weight reduction program. Mostrar todas as postagens
Mostrando postagens com marcador Weight reduction program. Mostrar todas as postagens

domingo, 13 de setembro de 2015

11 setback recovery tips

 

 

Don't worry, plateaus and lapses are normal. Recommit to your goals with these strategies.

Has it been a while since the scale moved in the right direction? Is motivation waning? Whether you’ve hit a plateau or started slipping back into old habits, it’s never too late to get back on course. The key? Stay positive and don't be hard on yourself. Simply be curious about your choices, and use your experiences as learning opportunities for the future. Don't give up — use these tips to get back on track.

Plateaus

It's normal to hit plateaus. Most people reach one after six months of weight loss. Try these solutions:

  • Review your food and activity records to make sure you haven't let yourself backtrack with larger portions or less exercise.
  • Reduce your daily calorie intake by 200 calories, unless this puts you in a range that's too low for good health.
  • Gradually increase your daily exercise time by 15 to 30 minutes. If possible, also increase the intensity.
  • Focus on three- to four-week trends in weight loss instead of daily changes.
  • Reassess your program and goals. If it's too much to decrease calories or increase activity, it's better to be satisfied with the weight you have lost than to throw in the towel and regain it.

Dealing with lapses

A lapse occurs when you revert to your old behaviors temporarily. If several lapses have occurred in a short time, it's tempting to think your weight-loss plan is too challenging. Not to worry; a lapse is just a short-term bump in the road. Following these tips will help you regain ground:

  • Don't let negative thoughts take over. Mistakes happen, and each day is a chance to start anew.
  • Take another small step. Changing your life doesn't happen all at once. Keep in mind that changing behaviors in small ways can add up to a big difference in your life.
  • Ask for and accept support. Accepting support from other people isn't a sign of weakness, nor does it mean that you're failing. Get support from others when you have difficult days.
  • Plan your strategy. Clearly identify the problem, and then create a list of possible solutions. If one solution doesn't work, try another until you find one that does.
  • Work out your frustration with exercise. Keep it upbeat and even fun — don't use physical activity as a punishment.
  • Recommit to your goals.Review them to make sure they're still realistic.

Although lapses can be disappointing, they can also teach you a lot. Perhaps your goals are unrealistic or certain strategies don't work. Most importantly, realize that all hope isn't lost when you lapse. Just recharge your motivation, recommit to your program and return to healthy behaviors.

http://diet.mayoclinic.org/diet/motivate/setback-recovery-tips?xid=nl_MayoClinicDiet_20150914

quinta-feira, 10 de setembro de 2015

Your stomach bacteria determines which diet is best for weight reduction

 

 

The computational algorithm allowed for calculation of micronutrient content in different foods, and hereby it is possible to calculate how diet impacts the metabolism in the human gut microbiome. In the study it was found that subjects with low gene counts (LGC), having a compressed gut microbiota, respond better to dietary intervention than subjects with a high gene count (HGC), due to differences in the metabolism of the gut microbiota in the two groups.

Credit: Image courtesy of Chalmers University of Technology

New research enables "tailored" diet advice -- based on our personal gut microbiome -- for persons who want to lose weight and reduce the risk of disease. Systems biologists at Chalmers University of Technology have for the first time successfully identified in detail how some of our most common intestinal bacteria interact during metabolism.

The researchers at Chalmers University of Technology have developed a mathematical calculation platform that makes it possible to predict how different patients will respond to a modified diet, depending on how their gut microbiome is composed.

Work has been conducted in cooperation in the context of the EU funded projectMetacardis, coordinated by professor Karine Clement at Institute of Cardiometabolism and Nutrition (Ican, Pitié-Salpêtrière Hospital, Inserm/Sorbonne University) in Paris and also includes professor Fredrik Bäckhed at the University of Gothenburg.

"This method allows us to begin identifying each individual bacteria type's metabolism and thus get a handle on the basic mechanisms in human metabolism," says Jens Nielsen, professor of systems biology at Chalmers and head of the research team.

There can be up to 1,000 different types of bacteria and other microorganisms in the human digestive system, many of which take part in metabolism in one way or another. The composition of the human gut microbiome greatly varies between individuals, for reasons that are largely unknown. However, research over the past few years has shown that there is a connection between some diseases and the composition of the gut microbiome.

"This is clear as regards type 2 diabetes, hardening of the arteries and obesity, for example. There are also indications that the same might apply to depression and the body's ability to respond to various cancer treatments," says Jens Nielsen.

Exactly how microorganisms interact with food, the individual and not least each other is extremely complex. Until now it has been very difficult to gain understanding of what the causal links are. In a study that was recently published in Cell Metabolism, however, researchers prove, through clinical trials, that the mathematical modelling they developed works.

The point of departure is a diet experiment that was performed at Ican. First the gut microbiome was characterised for individuals in a group of overweight patients, and then they were put on a weight loss diet. Everyone lost weight, which was expected. In patients with low-diversity gut microbiome, however, the content of several substances that generally indicate health risks was also reduced in the individuals' blood and faeces. This was a deviation from the patients who had gut microbiome with greater "biological diversity." Their health situation was not affected to the same extent.

Of real interest, however, is that the systems biologists from Chalmers with their modelling tools have largely been able to explain why both patient groups reacted as they did to the diet.

"Amongst other things, we have been able to demonstrate that the intestines of the individuals with low-diversity gut microbiome produce fewer amino acids when they follow this diet. This is one explanation for the improved blood chemistry.

In the short term, Jens Nielsen believes the research will make it easier for physicians to identify overweight patients who are at higher risk of cardiometabolic disease and could truly achieve major health benefits by modifying their diet and losing weight. Fairly soon it should be possible to design diet recommendations that take the gut microbiome of individual patients into account. Karine Clement is already thinking along these lines and new follow up clinical experiments are being designed.

"In the long term we might be able to add intestinal bacteria for patients whose metabolism does not function properly," she explains.

What are known as probiotics are already being used -- various yoghurt cultures are one example -- but the task of these bacteria is primarily to stabilise the intestines and create a favourable environment.

"The next generation of probiotics will pertain more to adding bacteria that integrate directly with the existing gut microbiome and make a lasting change to the composition," says Jens Nielsen.

The company Metabogen was founded based on collaboration between researchers at Chalmers and the University of Gothenburg and it will aim to develop these types of drugs.


Story Source:

The above post is reprinted from materials provided by Chalmers University of Technology. Note: Materials may be edited for content and length.


Journal Reference:

  1. Saeed Shoaie, Pouyan Ghaffari, Petia Kovatcheva-Datchary, Adil Mardinoglu, Partho Sen, Estelle Pujos-Guillot, Tomas de Wouters, Catherine Juste, Salwa Rizkalla, Julien Chilloux, Lesley Hoyles, Jeremy K. Nicholson, Joel Dore, Marc E. Dumas, Karine Clement, Fredrik Bäckhed, Jens Nielsen. Quantifying Diet-Induced Metabolic Changes of the Human Gut Microbiome. Cell Metabolism, 2015; 22 (2): 320 DOI: 10.1016/j.cmet.2015.07.001

http://www.sciencedaily.com/releases/2015/09/150910091400.htm