Weight Loss and Prevention of Weight Gain
We know that more than 66% of population are overweight, almost all carrying a huge variety of chronic diseases. Physical activity (PA) is recommended for weight gain, weight loss, and for prevention of weight regain after weight loss. If you are overweight, or have a close relative who is overweight, 150min a week minimum of moderate intensity PA is recommended, BUT exercising just 150min a week will not necessarily aid in weight loss, just in better overall Health. A negative energy balance generated by PA will result in weight loss if the negative energy balance is greater than the positive energy balance. In other words, you can exercise like a madman, and eat super healthy, yet if you intake a surplus of positive energy in foods, it will counterbalance for the negative energy that you lost, and therefore, little weight loss will be seen. Several studies that targeted < 150 min/ week resulted in no significant change in body weight(Donnelly et al.). If the PA is increased b/t 150 and 250 min wk will improve weight loss if moderate diet restriction is used.
Two major studies (Mc Tiernan et al., and Kavouras et al.), suggested that there is sufficient evidence that vigorous PA of 150 to 250 min/week, along with an energy intake equivalent of ~1200 to 2000 kcal is enough to prevent a weight gain in most adults.
Most people can lose weight but cannot maintain weight loss. Two observational studies (Fogelholm and Kukkonen) studied multiple individuals who engaged in different levels of PA. Results showed that PA had an indifferent, negative, or positive effect on prevention of weight regain. But, the amount of PA needed to prevent weight regain remains unclear. Another study, however (Jeffrey et al.), showed that a big increase of PA over the course of 18 months did show a lower level of weight regain on 1000 individuals. We concluded that the results do and will vary mostly on each individual, as well as the behavioral interventions.
In another study, individuals who were consciously choosing active PA (for example, taking the stairs instead of the elevator, or using bycicles as commute) tended to have a beneficial effect on body weight, and those people who became obese also became less inactive.
Above all, most successful weight loss programs either limit energy intake to a specific number through a change of eating lifestyle, diet, or calorie restriction. This is why virtually all public health groups will give you a caloric number recommendation in conjunction with moderate-intense PA. Severe diet restrictions ( eating below 1,200 cal a day) are not recommended at all. Eating less than that amount significantly lowers your metabolism.
Resistance training aids in an increase of fat-free mass (muscle), but does not aid in a decrease of weight loss. If you combine resistance training WITH aerobic exercise , this combo has been scientifically proven to result in acquiring more lean body mass when compared to work outs that invovle only cardio ( like only running). The super combo: to your resistance training program, add the CV (cardiovascular), plus a REDUCED ENERGY INTAKE INTERVENTION, the energy restriciton will overshadow the resistance training. The caloric restriction will help you the most with weight loss, yet all of these three combos must go hand in hand.
Most people can lose weight but cannot maintain weight loss. Two observational studies (Fogelholm and Kukkonen) studied multiple individuals who engaged in different levels of PA. Results showed that PA had an indifferent, negative, or positive effect on prevention of weight regain. But, the amount of PA needed to prevent weight regain remains unclear. Another study, however (Jeffrey et al.), showed that a big increase of PA over the course of 18 months did show a lower level of weight regain on 1000 individuals. We concluded that the results do and will vary mostly on each individual, as well as the behavioral interventions.
In another study, individuals who were consciously choosing active PA (for example, taking the stairs instead of the elevator, or using bycicles as commute) tended to have a beneficial effect on body weight, and those people who became obese also became less inactive.
Above all, most successful weight loss programs either limit energy intake to a specific number through a change of eating lifestyle, diet, or calorie restriction. This is why virtually all public health groups will give you a caloric number recommendation in conjunction with moderate-intense PA. Severe diet restrictions ( eating below 1,200 cal a day) are not recommended at all. Eating less than that amount significantly lowers your metabolism.
Resistance training aids in an increase of fat-free mass (muscle), but does not aid in a decrease of weight loss. If you combine resistance training WITH aerobic exercise , this combo has been scientifically proven to result in acquiring more lean body mass when compared to work outs that invovle only cardio ( like only running). The super combo: to your resistance training program, add the CV (cardiovascular), plus a REDUCED ENERGY INTAKE INTERVENTION, the energy restriciton will overshadow the resistance training. The caloric restriction will help you the most with weight loss, yet all of these three combos must go hand in hand.
Francesca Lucioni
That's Not Me Anymore!
You probably know someone in your life who’s lost a significant amount of weight. For some, losing, or gaining a significant amount of weight can cause an identity crisis. All of us who's lost the weight WANT TO KEEP IT OFF. Diving into some psychological theories will help us compare similarities and differences of the person you were before weight loss and the person you would like to be.
Self-Esteem
Do you desire to positively change a part of what you do towards your fitness? No matter what the stimulus for your decision to improve the way you eat and exercise, you realize that the end result will make you feel good. Just realize that you consciously deciding to change something about you happens when we truly respect ourselves and love ourselves for who we are.
Self-Esteem
Do you desire to positively change a part of what you do towards your fitness? No matter what the stimulus for your decision to improve the way you eat and exercise, you realize that the end result will make you feel good. Just realize that you consciously deciding to change something about you happens when we truly respect ourselves and love ourselves for who we are.
Self-Control
Do you have it? I dare you to try this: turn away from unplanned and uninhibited eating to more specific food choices and daily meal plans for one week. If you can, you have self-control, and good planning ahead. The new you accepts responsibility for taking care of your body, thinking through how what you eat will affect your health. As you lose weight, you take stock of what your body needs, not wants.
Do you have it? I dare you to try this: turn away from unplanned and uninhibited eating to more specific food choices and daily meal plans for one week. If you can, you have self-control, and good planning ahead. The new you accepts responsibility for taking care of your body, thinking through how what you eat will affect your health. As you lose weight, you take stock of what your body needs, not wants.
Self-Efficacy
No matter what the challenges lie ahead, believe within your heart that YOU can do IT. By continually monitoring your progress and sustaining your new behavior, you’re exercising the belief that you will achieve what you set out to do. Your progress may be up or down each week, but I want you to encourage yourself and reinforcing the belief that lies in your heart that you will reach your goal, no matter what.
Self-Realization
When I am ready to compete, and my craving of sugars and ice cream are unbearable, I say this out loud: "THAT IS NOT ME ANYMORE. I AM STRONGER THAN ICE CREAM. I WILL HAVE M SHARE WHEN I GET DOWN TO MY TWO LB week LOSS. THEN I CAN HAVE SOME> BUT, I DON"T NEED IT RIGHT NOW. I can do this....I want to win this competition." And I do! It works. The that’s-not-me-anymore mentality may hinge on a state of self-realization that reaching your goal may give you. Also, refer to a vision of you being embodied to a certain weight or size. You may also have a feeling of empowerment to do things you’ve always wanted to do once you lose weight. Use those tools to pump you up. And really, truly, believe.
No matter what the challenges lie ahead, believe within your heart that YOU can do IT. By continually monitoring your progress and sustaining your new behavior, you’re exercising the belief that you will achieve what you set out to do. Your progress may be up or down each week, but I want you to encourage yourself and reinforcing the belief that lies in your heart that you will reach your goal, no matter what.
Self-Realization
When I am ready to compete, and my craving of sugars and ice cream are unbearable, I say this out loud: "THAT IS NOT ME ANYMORE. I AM STRONGER THAN ICE CREAM. I WILL HAVE M SHARE WHEN I GET DOWN TO MY TWO LB week LOSS. THEN I CAN HAVE SOME> BUT, I DON"T NEED IT RIGHT NOW. I can do this....I want to win this competition." And I do! It works. The that’s-not-me-anymore mentality may hinge on a state of self-realization that reaching your goal may give you. Also, refer to a vision of you being embodied to a certain weight or size. You may also have a feeling of empowerment to do things you’ve always wanted to do once you lose weight. Use those tools to pump you up. And really, truly, believe.
Francesca Lucioni
What Should Be Your Sufficient Protein Intake?
This is a question I hear all the time. The truth is, it depends on your body weight, composition, and level of activity. All you have to do is this:
#1 Convert your weight in pounds to kilograms by taking the number of pounds and dividing by 2.2.
#2 If you are sedentary and workout less than three hours a week, consume 0.8 grams of protein per kilogram of body weight (KBW) per day.
#3 If you are active and workout at least three hours a week, consume 1.0 grams of protein per KBW per day.
#4 For the athlete, or those who workout at least ten hours a week, consume 1.2 grams of protein per KBW per day.
Note: Consumption of protein above 1.2 grams per KBW causes stress on the kidneys, less absorption of Vitamins A, D, E and K, inflammatory reactions with organs, and a feeling of being bloated.
More to come soon!
This is a question I hear all the time. The truth is, it depends on your body weight, composition, and level of activity. All you have to do is this:
#1 Convert your weight in pounds to kilograms by taking the number of pounds and dividing by 2.2.
#2 If you are sedentary and workout less than three hours a week, consume 0.8 grams of protein per kilogram of body weight (KBW) per day.
#3 If you are active and workout at least three hours a week, consume 1.0 grams of protein per KBW per day.
#4 For the athlete, or those who workout at least ten hours a week, consume 1.2 grams of protein per KBW per day.
Note: Consumption of protein above 1.2 grams per KBW causes stress on the kidneys, less absorption of Vitamins A, D, E and K, inflammatory reactions with organs, and a feeling of being bloated.
More to come soon!
Francesca Lucioni
