A collection of the latest health and diet stories from around the web. Your Brain Might Sabotage Your Weight Loss Efforts - Psych Central USC Study Finds Vegan Diet Most Effective at Weight Loss - The State Why You're Not Losing Belly Fat - Health.com 7 Myths Nutritionists Wish You Would Stop Believing - PopSugar 5 Reasons to Exercise That Aren't Weight Loss - Time Website Explores Sugar's Effect on Health - NY Times |
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I just received my first shipment of Shakeology. As a new Independent Team Beachbody Coach, I agreed to walk-the-walk if I was going to talk-the-talk. That means that before I can recommend Shakeology to anyone, I had better try it. Not just that, but if I don't believe in it 100%, I will not recommend it. I will still help my team members find great exercises and develop nutrition plans that work for them, but I absolutely won't do anything that I feel is unethical in anyway. As the cool kids said 10 years ago, that's not how I roll.
However, I do believe the hype, and I am jazzed to try out this product. I have personally spoken with dozens of people who are currently using Shakeology. I have read verified accounts from hundreds of others. It has, simply put, transformed their lives. Shakeology is said to make you have fewer cravings, feel full longer, and give you an overall sense of health. This is not a typical meal replacement shake, they say. It is a supplement that can be used with or instead of a meal. As a meal replacement, a month's supply of Shakeology is no more expensive than other shakes I have tried, and far less expensive than the cost of a regular meal. I figure that by trying Shakeology, I have absolutely nothing to lose (except 10 pounds or so). I will let you know how my venture with Shakeology goes. Meanwhile, bottoms up! "How much should I weigh?"
This is one of the most prevalent questions among those seeking a healthy lifestyle change. It would be easy to supply a simple number to someone, which is why most health professionals rely on BMI. However, as previously stated, BMI is not a tool that should be used alone or, in some expert opinions, at all. The Body Mass Index uses your height as a determination of how much you should weigh, not taking into account your percentage of muscle or body fat, age, or other health concerns. However, BMI does give you a fairly wide range. For example, a woman of average (5'5") height could weigh 111 to 150 and still be considered in the "normal" range. A number of recent studies have shown that waist circumference, and not weight, is a better indicator of overall health and wellness. Some say you should go even further with a waist-to-hip ratio or waist-to-height ratio to determine how much body fat you need to have. Many experts agree that a scale should only be used to show progress, though the actual number is less important. Of course, none of this answers the overall question: How much should I weigh? If you feel that you absolutely must have a number, you are not alone. Many of us, myself included, look at a number on a scale as a serious way of setting and measuring a goal. When choosing your magic number, remember the following:
Your best weight goal is determined by a healthcare professional. This person will take your body fat percentage into consideration along with your frame, age, and height. If you don't have the time or money to see a professional, you can always contact me. Though I am not a healthcare professional and should never take the place of one, as an Independent Team Beachbody Coach, I can help to guide you on a path the your ultimate health. All you need is a free account through Team Beachbody and to choose me as your coach. Weight Shaming or Weight-shaming (see also fat-shaming, skinny-shaming)
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Weightshaming is constant in our everyday lives. Though it may seem like a relatively new phenomenon, the fact is, people have been judging others for hundreds of years based on the shape of their bodies. However, with the prevalence of social media and celebrity-focused news sites, judgments based on weight are more far-reaching, more hurtful, and more scrutinized than ever before. Fat-Shaming Before getting into the concept of fat-shaming, we should start with the idea of being overweight. The healthy weight range that is most commonly used by physicians is based on BMI, or Body Mass Index. Though numerous studies, as well as logic, show that BMI is not a good indicator of a person's overall health and wellness, it is still used as the first indicator of health in most doctor's offices and among many personal trainers. Indeed, the National Institutes of Health offer a BMI calculator, complete with a chart to tell you whether your weight is "normal." However, the BMI doesn't tell the whole story. We have all heard the anecdotes about professional athletes who are cons idered obese because the BMI scale does not take muscle into consideration. Arguably, this is a rare occurrence and one that will not be faced by most of us in the real world, but it is worth noting that muscle is not a factor in BMI. Other factors like age, activity level, whether or not you smoke tobacco, cholesterol level, and blood pressure are much better indicators of health. Still, there are links between obesity and certain diseases that should not be ignored. The problem is determining how much weight loss is the right amount of weight loss to achieve ideal health. This is something that should only be decided by you and a physician that you trust. Boring Personal Anecdote: I have an autoimmune disorder called Hashimoto's Disease. Among other problems, it can cause weight gain. After seeing no less than half a dozen physicians, including four specialists and a naturopath, I finally found a physician who I trust with my health. This physician was the first to go through each blood test and every medication I have taken for the last two years. She inquired about how I felt, talked through all of the ups and downs of medications, and gave me a clear picture of my health. She also told me, though I am at a "healthy, normal weight" according to BMI, I will feel much better if I lose about 12 pounds. Because I want to be in the best health possible, I am working diligently to drop those pounds. I know there are those who will cite recent studies about how being overweight, or even obese, can protect against certain heart diseases. Theories for this include the idea that obese individuals may be monitored more closely for heart disease, are possibly already on medication to protect their health, or even that their hearts have become accustomed to working at a more elevated rate than people with a lower percentage of body fat. Whatever the case may be, it should not be ignored that there are a number of obesity related diseases that could be eliminated. Along with heart disease, high amounts of body fat can contribute to:
However, fat shaming is unhelpful and unnecessary. Telling someone that they need to lose weight is not just rude, but it can further burden any existing problems that they may already have. If someone wants help, they will find it. If they do not want help, then they might not need it. Skinny Shaming Like fat shaming, skinny shaming is an unhelpful way of judging someone based on their appearance. Many of those who are thought to be too thin are accused of being ill or having an eating disorder. Skinny shaming is generally not viewed as negatively as fat shaming, largely because our society is overweight as a whole. Often, we shame someone for their thinness not out of malevolence but out of a true misconception of what a healthy weight looks like. Boring (Semi-)Personal Anecdote: An acquaintance of mine recently lost a tremendous amount of weight. I only met her after she had lost the weight, and to my eyes, she looked to be of average size, or perhaps a bit on the plump side. Indeed, by her own admission, she was at the upper-end of what her physician considered to be a healthy weight for her height. However, because those who knew her were accustomed to seeing her at 5'3" and 215 pounds, she was repeatedly accused of having an eating disorder. In fact, some well-meaning friends and family members staged an intervention. Rather than celebrating her new healthy lifestyle, they shamed her into dressing in baggy clothes and hiding a body for which she had previously been very proud. Some people are naturally thin. Others work very hard to reach their desired fitness level. And unfortunately, there are those who take weight loss too far. A person who is severely underweight has just as many health problems as someone who is overweight. Underweight adults can develop anemia, heart disease, osteoporosis, and a weakened immune system. Also, those who are underweight may be less likely to be treated for these diseases. Sometimes these people do need outside help, but unfortunately, we often jump too soon to "help" someone, or go about providing this help in the wrong way. What does not help is the attempt to make a person feel inadequate because of their weight. What Can You Do? If you are truly concerned about someone else's health, and you want your words to come from a loving place, make sure you choose them carefully. A recent study from University College London found that people who were told they needed to lose weight were more likely to add pounds. This may be due to stress or depression. Psychologists recommend leading by example. If you lead a healthy lifestyle, those around you are more likely to follow suit. Conversely, if you suspect that your loved one is too thin and may have an eating disorder, you should first be certain. Use this guideline from the National Association of Anorexia Nervosa and Associated Disorders to help determine if your loved one has an eating disorder and what you might be able to do to help. Does slow and steady win the race or can you lose weight at a faster pace?
For years, it was widely believed that people who lost weight at a pace of one-half to two pounds per week were more likely to keep that weight off over the long term than their counterparts who lost weight more rapidly. A recent study, published in The Lancet Diabetes & Endocrinology has found that this is not the case. In this study, 200 people were given specific diet and exercise regimens that were focused on causing them to lose 15 percent of their total body weight, either in 12 weeks or 36 weeks. These individuals were revisited after 144 weeks, at which time it was determined that the amount of time it took them to lose the weight had no bearing on whether or not they regained. What does that mean for you? Quick weight loss is often associated with crash diets. Plans that force you to cut out an entire food group or drastically reduce calories in the short term will undoubtedly lead to weight loss followed by an immediate gain once you resume your habits. Conversely, a sustainable diet change can offer immediate results that you will keep with you forever as long as you continue to follow the plan. This is one of the reasons Shakeology is touted for its long-term effects. Replacing one meal each day with a healthy shake keeps your commitment going strong. If there is one thing that I love most in this world, it is my family. A fairly close second would be saving money. Pinching pennies makes my heart soar, while spending extra dollars gives me a rash in the shape of a weeping dollar sign.
Over the years, I have developed numerous ways to hold tightly to my pocketbook while still leading the lifestyle I desire. Now, I am ready to share and you will reap the benefits of my stinginess. The Maddening World of Gym Memberships There was a time when you were very limited with your choice of fitness centers. These days, even the smallest communities have multiple gyms. Some will feature equipment and group classes, while others are specialized to focus on niche desires like Crossfit, yoga, or barre. The choices alone can be overwhelming, but the cost of those choices can truly break the bank. If you want to join a gym, you need to start by doing your homework. Visit all of the gyms you are considering. Look through their equipment and classes. Find out about hours, scrutinize the cleanliness, ask whether childcare is available, and, if possible, talk to some of the current members and ask their opinion. Above all, study the contract. If anything looks iffy, don't sign. Boring Personal Anecdote: A few years ago, I was a member at a local gym. I chose this particular gym because it had free childcare. Six months into the contract, childcare became only available at an additional cost. This added an additional $120 to a contract that I had already signed. I spoke with a manager and asked to be released from my contract, but she pointed out that the small print allowed those changes and I had no choice but to either pay or not bring my children with me. I gritted my teeth, paid the extra fee, and then left as soon as I could. The question then is, how do you get the best price without getting taken advantage of by confusing contracts? Timing Matters Not surprisingly, the busiest times of year for gyms are January (thank you New Year's Resolutions!) and the pre-summer months when many of us realize that all of those cinnamon rolls we ate in the winter have caught up with our hips. Join in the off-season, specifically late summer or fall, for better pricing. Corporate Discounts Many gyms, even the smaller ones, have contracts with area businesses. Find out if you have access to a corporate discount before paying full price. If you don't, talk with your company's HR representative. Businesses often do not have to pay a penny to be a part of one of these agreements, meanwhile they can advertise the discount to employees as a perk. In most cases, everyone wins. Negotiate the Contract Don't want to pay a lofty joining fee? Ask to have it waived. Do you think the monthly fee is too high? Ask to have it lowered. If they don't meet your needs, be prepared to walk away. Negotiating a gym membership, specifically at larger gyms, can be like buying a used car. Nine times out of 10, the person you spoke with will find a way to get you back in the door. They may offer free classes, waive certain fees, or lower the overall price structure. Even if they can't, the worst that can happen is they tell you no. Get a Job I can think of a dozen people off of the top of my head that work at gyms or fitness centers primarily for the free membership. A part-time job can give you extra money as well as access to the gym. The only problem may be finding the time to workout when you have just added several hours to your work week. Skip the Gym Is the price still too high? No one says you have to join at all. Indeed, unless you are certain that you will take advantage of your gym membership, you could lose money by signing any type of contract no matter how small the price. Recent data has shown that four out of five gym contracts go unused after the first month. Instead, for the cost of two months of gym membership, you could purchase your own at home workout program that you can use indefinitely without committing to a contract or having to leave the comfort of your own home. |