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"content": "Refrain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks, name-calling, or inciting hatred against any community. Help us delete comments that do not follow these guidelines by marking them as offensive. Let's work together to keep the conversation civil.<br />We have sent you a verification email. To verify, just follow the link in the message<br />You've been missing your routine at the gym very often, thanks to your busy schedule (or plain laziness), and suddenly you realize that in one week you have to attend a wedding. You want to wear your favorite saree or figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days! Just follow these 7 tips to reduce belly and flaunt your abs the way you have always dreamt of!<br />If you want to build muscle and burn fat at the same time, you have to perform circuit training three days per week. How can you achieve this? Indulge in full-body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.<br />If wondering how to lose tummy fat quickly, then include abdominal muscles workout in your 'tips to reduce the belly list. So this three times in the week. Crunches and leg raise for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.<br />watch this <a href=\"https://www.digistore24.com/redir/349104/lachkar/\" target=\"_blank\">https://www.digistore24.com/redir/349104/lachkar/</a>",
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"content": "Refrain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks, name-calling, or inciting hatred against any community. Help us delete comments that do not follow these guidelines by marking them as offensive. Let's work together to keep the conversation civil.\nWe have sent you a verification email. To verify, just follow the link in the message\nYou've been missing your routine at the gym very often, thanks to your busy schedule (or plain laziness), and suddenly you realize that in one week you have to attend a wedding. You want to wear your favorite saree or figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days! Just follow these 7 tips to reduce belly and flaunt your abs the way you have always dreamt of!\nIf you want to build muscle and burn fat at the same time, you have to perform circuit training three days per week. How can you achieve this? Indulge in full-body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.\nIf wondering how to lose tummy fat quickly, then include abdominal muscles workout in your 'tips to reduce the belly list. So this three times in the week. Crunches and leg raise for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.\nwatch this https://www.digistore24.com/redir/349104/lachkar/",
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"content": "Dieting For Success Making It Happen<br /><br />Dieting is far too often approached from the mindset of impending failure. Too many people have tried and failed so many diets in their past that they try the next new diet with the absolute knowledge that they will fail in this attempt as well. Guess what? They will.<br /><br />Henry Ford once said, “If you think you can or think you can’t you will always be right.” If you think you are going to fail at this diet you are dooming yourself to failure before you even deprive yourself of the first bite. Think about that before you begin because only a true masochist could find pleasure in perpetuating this vicious cycle without ever stopping to wonder why none of the other diets have worked for you. Henry Ford also said, “Failure is only the opportunity to begin again more intelligently”. In case you were wondering I would say his words are quite profound. Seriously though, if you do not examine the reasons for your failures you are certainly dooming yourself to repeat them and if you are already planning to fail why on earth would you even try?<br /><br />You are the only person who can take control of your need to eat. You are the only one who can pay attention and notice when you are eating for emotional fulfillment and when you are eating from necessity. You and you alone can get yourself out of your chair and on your feet. You are the only one that can take the responsibility for the condition in which you find yourself. There are medical exceptions but even in these situations if you are trying diet after diet and failing over and over again then you must at some point in time realize that it is quite likely not the diets that aren’t working.<br /><br />We must all be accountable for our successes and failures in life. It is no different when it comes to dieting. There are few better feelings in the world than for someone to notice and compliment your efforts. If you are very obese, unfortunately, it may take a little more time for people to actually notice the weight you’ve lost. Too many men and women give up simply because no one noticed and that is an incredible shame. Give your dieting practices an opportunity to work before you decide they are a failure and you just might surprise yourself with a roaring success.<br /><br />The truth is far too few people hold themselves accountable to their dieting and weight loss goals. This means that far too many people are giving up without really ever bothering to give it an effort. If you have an issue holding yourself accountable to your dieting plans, perhaps you would do well to diet with a partner. This helps you not only set goals but also to meet and exceed challenges along the way. A partner can also benefit from the partnership as he or she will be challenged and feel the need to perform better than if he or she were dieting alone.<br /><br />You must hold yourself accountable to your stated dieting and weight loss goals in order to achieve any lasting results. If you have not had dieting success in the past, then perhaps it is time to bring some degree of accountability into the picture and make it happen.<br />",
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"content": "Dieting For Success Making It Happen\n\nDieting is far too often approached from the mindset of impending failure. Too many people have tried and failed so many diets in their past that they try the next new diet with the absolute knowledge that they will fail in this attempt as well. Guess what? They will.\n\nHenry Ford once said, “If you think you can or think you can’t you will always be right.” If you think you are going to fail at this diet you are dooming yourself to failure before you even deprive yourself of the first bite. Think about that before you begin because only a true masochist could find pleasure in perpetuating this vicious cycle without ever stopping to wonder why none of the other diets have worked for you. Henry Ford also said, “Failure is only the opportunity to begin again more intelligently”. In case you were wondering I would say his words are quite profound. Seriously though, if you do not examine the reasons for your failures you are certainly dooming yourself to repeat them and if you are already planning to fail why on earth would you even try?\n\nYou are the only person who can take control of your need to eat. You are the only one who can pay attention and notice when you are eating for emotional fulfillment and when you are eating from necessity. You and you alone can get yourself out of your chair and on your feet. You are the only one that can take the responsibility for the condition in which you find yourself. There are medical exceptions but even in these situations if you are trying diet after diet and failing over and over again then you must at some point in time realize that it is quite likely not the diets that aren’t working.\n\nWe must all be accountable for our successes and failures in life. It is no different when it comes to dieting. There are few better feelings in the world than for someone to notice and compliment your efforts. If you are very obese, unfortunately, it may take a little more time for people to actually notice the weight you’ve lost. Too many men and women give up simply because no one noticed and that is an incredible shame. Give your dieting practices an opportunity to work before you decide they are a failure and you just might surprise yourself with a roaring success.\n\nThe truth is far too few people hold themselves accountable to their dieting and weight loss goals. This means that far too many people are giving up without really ever bothering to give it an effort. If you have an issue holding yourself accountable to your dieting plans, perhaps you would do well to diet with a partner. This helps you not only set goals but also to meet and exceed challenges along the way. A partner can also benefit from the partnership as he or she will be challenged and feel the need to perform better than if he or she were dieting alone.\n\nYou must hold yourself accountable to your stated dieting and weight loss goals in order to achieve any lasting results. If you have not had dieting success in the past, then perhaps it is time to bring some degree of accountability into the picture and make it happen.\n",
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"content": "The Big Picture of Permanent Weight Loss by Will Brink<br /><br />science guy who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other health/fitness-related topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.<br /><br />For most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It's not, but there are a bewildering number of choices for diets out there. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article, I will attempt to change all that.<br /><br />There are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it's the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, \"lose 100 lbs. in 20 days,\" guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to decide the right diet for you that will result in permanent weight loss, then this is the article that could change your life...<br /><br />Does your diet pass \"The Test\"?<br />What is the number one reason diets fail long term; above all else? The number one reason is...drum roll...a lack of long-term compliance. The numbers don't lie; the vast majority of people who lose weight will regain it - and often exceed what they lost. Did you know that already didn't you?<br /><br />Yet, what are you doing to avoid it? Here's another reality check: virtually any diet you pick which follows the basic concept of \"burning\" more calories than you consume - the well-accepted \"calories in-calories out\" mantra - will cause you to lose weight. To some degree, they all work Atkins-style, no carb diets, low-fat high carb diets, all manner of fad diets - it simply does not matter in the short term.<br /><br />If your goal is to lose some weight quickly, then pick one and follow it. I guarantee you will lose some weight. Studies generally find any of the commercial weight-loss diets will get approximately the same amount of weight off after 6 months to a year. For example, a recent study found the Atkins' Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley's Eat Yourself Slim diet were all equally effective. (1)<br /><br />Other studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Zone Diet, found them to be essentially the same in their ability to take the weight off after one year. (2)<br /><br />Recall what I said about the number one reason diets fail, which is a lack of compliance. The lead researcher of this recent study stated:<br /><br />\"Our trial found that adherence level rather than diet type was the primary predictor of weight loss\"(3)<br /><br />Translated, it's not which diet they chose per se, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, \"but Will, some diets must be better than others, right?\" Are some diets better than others? Absolutely. Some diets are healthier than others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite - there are many differences between diets. However, while most of the popular diets will work for taking weight off, what is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.<br /><br />What is a diet?<br />A diet is a short-term strategy to lose weight. Long-term weight loss is the result of an alteration in lifestyle. We are concerned with lifelong weight management, not quick-fix weight loss here. I don't like the term diet, as it represents a short-term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.<br /><br />For the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off once you are done with this diet and are then forced to go back to your \"normal\" way of eating? Not a chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself:<br /><br />\"Is this a way of eating I can follow long term?\"<br />Which brings me to my test: I call it the \"Can I eat that way for the rest of my life?\" Test. I know, it does not exactly roll off your tongue, but it gets the point across.<br /><br />The lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it's worthless.<br /><br />Thus, many fad diets you see out there are immediately eliminated, and you don't have to worry about them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of eating. Going from \"their\" way of eating back to \"your\" way of eating after you reach your target weight is a recipe for disaster and the cause of the well-established yo-yo dieting syndrome. Bottom line: there are no shortcuts, there is no free lunch, and only a commitment to a lifestyle change is going to keep the fat off long term. I realize that's not what most people want to hear, but it's the truth, like it or not.<br /><br />The statistics don't lie: getting the weight off is not the hardest part, keeping the weight off is! If you take a close look at the many well-known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did. It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior? If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?<br /><br />If you don't know the answer to those questions, you have totally missed the point of this article and the lesson it's trying to teach you, and are set up for failure. Go back and read this section again...By default, diet B is superior.<br /><br />Teach a Man to Fish...<br />A well-known Chinese Proverb is - Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.<br /><br />This expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long-term, or does it spoon-feed you information? Will the diet rely on special bars, shakes, supplements, or pre-made foods they supply?<br /><br />Let's do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose - say - 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.<br /><br />Recall the Chinese proverb. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don't make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.<br /><br />Thus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.<br /><br />Diet plans that offer weight loss by drinking their product for several meals followed by a \"sensible dinner;\" diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered above. They're easy to follow but destined for failure in, long term. They all fail the \"Can I eat that way for the rest of my life?\" test unless you really think you can eat cookies and shakes for the rest of your life...The bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it's a loser for long-term weight loss and it should be avoided.<br /><br />The missing link for long term weight loss<br />We now make our way to another test to help you choose a nutrition program for long-term weight loss, and it does not actually involve nutrition. The missing link for long-term weight loss is exercise. Exercise is the essential component of long-term weight loss. Many diet programs do not contain an exercise component, which means they are losers for long-term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. (4)<br /><br />I am not going to list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I won't bother adding them here. The bottom line here is, (a) if you have any intentions of getting the most from your goal of losing weight and (b) plan to keep it off long term, regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it a book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long-term weight loss.<br /><br />SideBar: A quick note on exercise:<br />Any exercise is better than no exercise. However, like diet plans, not all exercise is created equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24-hour energy expenditure, and has health benefits beyond aerobics.<br /><br />The reader will also note I said fat loss above not weight loss. Though I use the term 'weight loss' throughout this article, I do so only because it is a familiar term most people understand. However, the true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss of essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all-important lean body mass (LBM), is the goal, and the method for achieving that can be found in my ebook(s) on the topic and is beyond the scope of this article. Bottom line: the type of exercise, the intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining (LBM).<br /><br />Psychology 101 of long term weight loss<br />Many diet programs out there don't address the psychological aspect of why people fail to be successful with long-term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long-term weight loss, and probably the most underappreciated component.<br /><br />Studies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups. For example, one study looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:<br /><br />o Had a tendency to evaluate self-worth in terms of weight and shape<br />o Had a lack of vigilance with regard to weight control<br />o had a dichotomous (black-and-white) thinking style<br />o Had the tendency to use eating to regulate mood.<br /><br />The researchers concluded:<br /><br />\"The results suggest that psychological factors may provide some explanation as to why many people with obesity regain weight following successful weight loss.\"<br /><br />This particular study was done on women, so it reflects some of the specific psychological issues women have - but make no mistake here - men also have their own psychological issues that can sabotage their long-term weight loss efforts. (6)<br /><br />Additional studies on men and women find psychological characteristics such as \"having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy\" often predict failure with long-term weight loss. (7) On the other hand, psychological traits common to people who experienced successful long term weight loss include \"...an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.\" (8)<br /><br />The main point of this section is to illustrate that psychology plays a major role in determining if people are successful with long-term weight loss. If it's not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not be expected to. However, the better programs do generally attempt to help with motivation, goal setting, and support. If you see yourself in the above lists from the groups that failed to maintain their weight long term, then know you will need to address those issues via counseling, support groups, etc. Don't expect any weight loss program to cover this topic adequately but do look for programs that attempt to offer support, goal setting, and resources that will keep you on track.<br /><br />\"There's a sucker born every minute\"<br />So why don't you see this type of honest information about the realities of long-term weight loss more often? Let's be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle everyone who read this article actually followed it, and sent it on to millions of other people who actually followed it, makers of said products could be in financial trouble quickly. However, they also know - as the man said - \"there's a sucker born every minute,\" so I doubt they will be kept up at night worrying about the effects that I, or this article, will have on their business.<br /><br />So let's recap what has been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it's for you based on what has been covered above:<br /><br />o Permanent weight loss is not about finding a quick fix diet but making a commitment to lifestyle changes that include nutrition and exercise<br /><br />o Any weight loss program you choose must pass the \"Can I eat that way for the rest of my life?\" test,<br /><br />o The weight loss program you choose should ultimately teach you how to eat and be self-reliant so you can make informed long-term choices about your nutrition.<br /><br />o The weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long-term success.<br /><br />o The weight loss program you choose must have an effective exercise component.<br /><br />o The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can't be a replacement for psychological counseling if needed.<br /><br />Conclusion<br />I want to take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It's not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as 'off season and 'pre-contest and so on.<br /><br />The article is also not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that's probably 99% of the population, it will cover millions of people.<br /><br />People should also not be scared off by my \"you have to eat this way forever\" advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to. What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose weight in the first place. Once you get to your target weight - and or your target body fat levels - you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.<br /><br />Maintenance diets are a logical extension of the diet you used to lose weight, but they are not based on the diet you followed that put the weight on in the first place!<br /><br />Regardless of which program you choose, use the above 'big picture approach which will keep you on track for long-term weight loss. See you in the gym!<br /><br />References<br /><br />(1) Truby H, et al. Randomised controlled trial of four commercial weight loss programs in the UK: initial findings from the BBC \"diet trials\" BMJ 2006;332:1309-1314 (3 June),<br /><br />(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial. JAMA. 2005;293:43-53.<br /><br />(3) Comparison of Diets for Weight Loss and Heart Disease Risk Reduction-Reply. Michael Dansinger. JAMA. 2005;293:1590-1591.<br /><br />(4) Kruger J. et al. Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity 2006, 3:17 doi:10.1186/1479-5868-3-17<br /><br />(5) Byrne S, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug;27(8):955-62.<br /><br />(6) Borg P, et al. Food selection and eating behavior during weight maintenance intervention and 2-y follow-up in obese men.Int J Obes Relat Metab Disord. 2004 Dec;28(12):1548-54.<br /><br />(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov;53(5):1029-36.<br /><br />(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005 Feb;6(1):67-85<br /><br />Author Bio<br /><br />Will Brink is an author, columnist and expert in the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences.<br /><br />His often groundbreaking articles can be found in publications such as Lets Live, Muscle Media, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Exercise For Men Only, and numerous others.<br /><br />He has been co-author of several studies relating to sports nutrition and health found in peer-reviewed academic journals, as well as having commentary published in JAMA. Will formerly trained high-level Olympic athletes, bodybuilders, and fitness and now runs seminars for (SWAT).<br /><br />He is the author of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug-free and Fat Loss Revealed which reveals exactly how to get lean, ripped, and healthy completely naturally.<br /><br /><br /><br />",
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"content": "The Big Picture of Permanent Weight Loss by Will Brink\n\nscience guy who likes to quote studies and apply research to everyday problems such as weight loss, bodybuilding, and other health/fitness-related topics. However, sometimes you have to step back from the science and look at the big picture to help bring people back into focus, so they can see the forest for the trees, so to speak.\n\nFor most people reading this article, finding an effective diet that works most of the time must seem as complicated as nuclear physics. It's not, but there are a bewildering number of choices for diets out there. High fat or no fat? High carbohydrate or no carbohydrate? Low protein or high protein? To make matters worse, there are a million variations and combinations to the above diet scenarios to add to the confusion. It seems endless and causes many people to throw up their hands in frustration and give up. In this article, I will attempt to change all that.\n\nThere are some general guidelines, rules of thumb, and ways of viewing a diet program that will allow you to decide, once and for all, if it's the right diet for you. You may not always like what I have to say, and you should be under no illusions this is another quick fix, \"lose 100 lbs. in 20 days,\" guide of some sort. However, if you are sick and tired of being confused, tired of taking the weight off only to put it back on, and tired of wondering how to take the first steps to decide the right diet for you that will result in permanent weight loss, then this is the article that could change your life...\n\nDoes your diet pass \"The Test\"?\nWhat is the number one reason diets fail long term; above all else? The number one reason is...drum roll...a lack of long-term compliance. The numbers don't lie; the vast majority of people who lose weight will regain it - and often exceed what they lost. Did you know that already didn't you?\n\nYet, what are you doing to avoid it? Here's another reality check: virtually any diet you pick which follows the basic concept of \"burning\" more calories than you consume - the well-accepted \"calories in-calories out\" mantra - will cause you to lose weight. To some degree, they all work Atkins-style, no carb diets, low-fat high carb diets, all manner of fad diets - it simply does not matter in the short term.\n\nIf your goal is to lose some weight quickly, then pick one and follow it. I guarantee you will lose some weight. Studies generally find any of the commercial weight-loss diets will get approximately the same amount of weight off after 6 months to a year. For example, a recent study found the Atkins' Diet, Slim-Fast plan, Weight Watchers Pure Points program, and Rosemary Conley's Eat Yourself Slim diet were all equally effective. (1)\n\nOther studies comparing other popular diets have come to essentially the same conclusions. For example, a study that compared the Atkins diet, the Ornish diet, Weight Watchers, and The Zone Diet, found them to be essentially the same in their ability to take the weight off after one year. (2)\n\nRecall what I said about the number one reason diets fail, which is a lack of compliance. The lead researcher of this recent study stated:\n\n\"Our trial found that adherence level rather than diet type was the primary predictor of weight loss\"(3)\n\nTranslated, it's not which diet they chose per se, but their ability to actually stick to a diet that predicted their weight loss success. I can just see the hands going up now, \"but Will, some diets must be better than others, right?\" Are some diets better than others? Absolutely. Some diets are healthier than others, some diets are better at preserving lean body mass, some diets are better at suppressing appetite - there are many differences between diets. However, while most of the popular diets will work for taking weight off, what is abundantly clear is that adhering to the diet is the most important aspect for keeping the weight off long term.\n\nWhat is a diet?\nA diet is a short-term strategy to lose weight. Long-term weight loss is the result of an alteration in lifestyle. We are concerned with lifelong weight management, not quick-fix weight loss here. I don't like the term diet, as it represents a short-term attempt to lose weight vs. a change in lifestyle. Want to lose a bunch of weight quickly? Heck, I will give you the information on how to do that here and now for no charge.\n\nFor the next 90 to 120 days eat 12 scrambled egg whites, one whole grapefruit, and a gallon of water twice a day. You will lose plenty of weight. Will it be healthy? Nope. Will the weight stay off once you are done with this diet and are then forced to go back to your \"normal\" way of eating? Not a chance. Will the weight you lose come from fat or will it be muscle, water, bone, and (hopefully!) some fat? The point being, there are many diets out there that are perfectly capable of getting weight off you, but when considering any eating plan designed to lose weight, you must ask yourself:\n\n\"Is this a way of eating I can follow long term?\"\nWhich brings me to my test: I call it the \"Can I eat that way for the rest of my life?\" Test. I know, it does not exactly roll off your tongue, but it gets the point across.\n\nThe lesson here is: any nutritional plan you pick to lose weight must be part of a lifestyle change you will be able to follow - in one form or another - forever. That is, if it's not a way of eating you can comply with indefinitely, even after you get to your target weight, then it's worthless.\n\nThus, many fad diets you see out there are immediately eliminated, and you don't have to worry about them. The question is not whether the diet is effective in the short term, but if the diet can be followed indefinitely as a lifelong way of eating. Going from \"their\" way of eating back to \"your\" way of eating after you reach your target weight is a recipe for disaster and the cause of the well-established yo-yo dieting syndrome. Bottom line: there are no shortcuts, there is no free lunch, and only a commitment to a lifestyle change is going to keep the fat off long term. I realize that's not what most people want to hear, but it's the truth, like it or not.\n\nThe statistics don't lie: getting the weight off is not the hardest part, keeping the weight off is! If you take a close look at the many well-known fad/commercial diets out there, and you are honest with yourself, and apply my test above, you will find most of them no longer appeal to you as they once did. It also brings me to an example that adds additional clarity: If you have diet A that will cause the most weight loss in the shortest amount of time but is unbalanced and essentially impossible to follow long term vs. diet B, which will take the weight off at a slower pace, but is easier to follow, balanced, healthy, and something you can comply with year after year, which is superior? If diet A gets 30 lbs off you in 30 days, but by next year you have gained back all 30 lbs, but diet B gets 20 lbs off you in the next 3 months with another 20 lbs 3 months after that and the weight stays off by the end of that year, which is the better diet?\n\nIf you don't know the answer to those questions, you have totally missed the point of this article and the lesson it's trying to teach you, and are set up for failure. Go back and read this section again...By default, diet B is superior.\n\nTeach a Man to Fish...\nA well-known Chinese Proverb is - Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.\n\nThis expression fits perfectly with the next essential step in how to decide what eating plan you should follow to lose weight permanently. Will the diet plan you are considering teach you how to eat long-term, or does it spoon-feed you information? Will the diet rely on special bars, shakes, supplements, or pre-made foods they supply?\n\nLet's do another diet A vs. diet B comparison. Diet A is going to supply you with their foods, as well as their special drink or bars to eat, and tell you exactly when to eat them. You will lose - say - 30 lbs in two months. Diet B is going to attempt to help you learn which foods you should eat, how many calories you need to eat, why you need to eat them, and generally attempt to help teach you how to eat as part of a total lifestyle change that will allow you to make informed decisions about your nutrition. Diet B causes a slow steady weight loss of 8 -10 lbs per month for the next 6 months and the weight stays off because you now know how to eat properly.\n\nRecall the Chinese proverb. Both diets will assist you to lose weight. Only one diet, however, will teach you how to be self-reliant after your experience is over. Diet A is easier, to be sure, and causes faster weight loss than diet B, and diet B takes longer and requires some thinking and learning on your part. However, when diet A is over, you are right back where you started and have been given no skills to fish. Diet companies don't make their profits by teaching you to fish, they make their money by handing you a fish so you must rely on them indefinitely or come back to them after you gain all the weight back.\n\nThus, diet B is superior for allowing you to succeed where other diets failed, with knowledge gained that you can apply long term. Diet programs that attempt to spoon feed you a diet without any attempt to teach you how to eat without their help and/or rely on their shakes, bars, cookies, or pre-made foods, is another diet you can eliminate from your list of choices.\n\nDiet plans that offer weight loss by drinking their product for several meals followed by a \"sensible dinner;\" diets that allow you to eat their special cookies for most meals along with their pre-planned menu; or diets that attempt to have you eating their bars, drink, or pre-made meals, are of the diet A variety covered above. They're easy to follow but destined for failure in, long term. They all fail the \"Can I eat that way for the rest of my life?\" test unless you really think you can eat cookies and shakes for the rest of your life...The bottom line here is, if the nutritional approach you use to lose weight, be it from a book, a class, a clinic, or an e-book, does not teach you how to eat, it's a loser for long-term weight loss and it should be avoided.\n\nThe missing link for long term weight loss\nWe now make our way to another test to help you choose a nutrition program for long-term weight loss, and it does not actually involve nutrition. The missing link for long-term weight loss is exercise. Exercise is the essential component of long-term weight loss. Many diet programs do not contain an exercise component, which means they are losers for long-term weight loss from the very start. Any program that has its focus on weight loss but does not include a comprehensive exercise plan is like buying a car without tires, or a plane without wings. People who have successfully kept the weight off overwhelmingly have incorporated exercise into their lives, and the studies that look at people who have successfully lost weight and kept it off invariably find these people were consistent with their diet and exercise plans. (4)\n\nI am not going to list all the benefits of regular exercise here, but regular exercise has positive effects on your metabolism, allows you to eat more calories yet still be in a calorie deficit, and can help preserve lean body mass (LBM) which is essential to your health and metabolism. The many health benefits of regular exercise are well known, so I won't bother adding them here. The bottom line here is, (a) if you have any intentions of getting the most from your goal of losing weight and (b) plan to keep it off long term, regular exercise must be an integral part of the weight loss strategy. So, you can eliminate any program, be it a book, e-book, clinic, etc. that does not offer you direction and help with this essential part of long-term weight loss.\n\nSideBar: A quick note on exercise:\nAny exercise is better than no exercise. However, like diet plans, not all exercise is created equal, and many people often choose the wrong form of exercise to maximize their efforts to lose weight. For example, they will do aerobics exclusively and ignore resistance training. Resistance training is an essential component of fat loss, as it builds muscle essential to your metabolism, increases 24-hour energy expenditure, and has health benefits beyond aerobics.\n\nThe reader will also note I said fat loss above not weight loss. Though I use the term 'weight loss' throughout this article, I do so only because it is a familiar term most people understand. However, the true focus and goal of a properly set up nutrition and exercise plan should be on fat loss, not weight loss. A focus on losing weight, which may include a loss of essential muscle, water, and even bone, as well as fat, is the wrong approach. Losing the fat and keeping the all-important lean body mass (LBM), is the goal, and the method for achieving that can be found in my ebook(s) on the topic and is beyond the scope of this article. Bottom line: the type of exercise, the intensity of that exercise, length of time doing that exercise, etc., are essential variables here when attempting to lose FAT while retaining (LBM).\n\nPsychology 101 of long term weight loss\nMany diet programs out there don't address the psychological aspect of why people fail to be successful with long-term weight loss. However, quite a few studies exist that have looked at just that. In many respects, the psychological aspect is the most important for long-term weight loss, and probably the most underappreciated component.\n\nStudies that compare the psychological characteristics of people who have successfully kept the weight off to people who have regained the weight, see clear differences between these two groups. For example, one study looked at 28 obese women who had lost weight but regained the weight that they had lost, compared to 28 formerly obese women who had lost weight and maintained their weight for at least one year and 20 women with a stable weight in the healthy range, found the women who regained the weight:\n\no Had a tendency to evaluate self-worth in terms of weight and shape\no Had a lack of vigilance with regard to weight control\no had a dichotomous (black-and-white) thinking style\no Had the tendency to use eating to regulate mood.\n\nThe researchers concluded:\n\n\"The results suggest that psychological factors may provide some explanation as to why many people with obesity regain weight following successful weight loss.\"\n\nThis particular study was done on women, so it reflects some of the specific psychological issues women have - but make no mistake here - men also have their own psychological issues that can sabotage their long-term weight loss efforts. (6)\n\nAdditional studies on men and women find psychological characteristics such as \"having unrealistic weight goals, poor coping or problem-solving skills and low self-efficacy\" often predict failure with long-term weight loss. (7) On the other hand, psychological traits common to people who experienced successful long term weight loss include \"...an internal motivation to lose weight, social support, better coping strategies and ability to handle life stress, self-efficacy, autonomy, assuming responsibility in life, and overall more psychological strength and stability.\" (8)\n\nThe main point of this section is to illustrate that psychology plays a major role in determining if people are successful with long-term weight loss. If it's not addressed as part of the overall plan, it can be the factor that makes or breaks your success. This, however, is not an area most nutrition programs can adequately tackle and should not be expected to. However, the better programs do generally attempt to help with motivation, goal setting, and support. If you see yourself in the above lists from the groups that failed to maintain their weight long term, then know you will need to address those issues via counseling, support groups, etc. Don't expect any weight loss program to cover this topic adequately but do look for programs that attempt to offer support, goal setting, and resources that will keep you on track.\n\n\"There's a sucker born every minute\"\nSo why don't you see this type of honest information about the realities of long-term weight loss more often? Let's be honest here, telling the truth is not the best way to sell bars, shakes, books, supplements, and programs. Hell, if by some miracle everyone who read this article actually followed it, and sent it on to millions of other people who actually followed it, makers of said products could be in financial trouble quickly. However, they also know - as the man said - \"there's a sucker born every minute,\" so I doubt they will be kept up at night worrying about the effects that I, or this article, will have on their business.\n\nSo let's recap what has been learned here: the big picture realities of permanent weight loss and how you can look at a weight loss program and decide for yourself if it's for you based on what has been covered above:\n\no Permanent weight loss is not about finding a quick fix diet but making a commitment to lifestyle changes that include nutrition and exercise\n\no Any weight loss program you choose must pass the \"Can I eat that way for the rest of my life?\" test,\n\no The weight loss program you choose should ultimately teach you how to eat and be self-reliant so you can make informed long-term choices about your nutrition.\n\no The weight loss program you choose should not leave you reliant on commercial bars, shakes, supplements, or pre-made foods, for your long-term success.\n\no The weight loss program you choose must have an effective exercise component.\n\no The weight loss program you choose should attempt to help with motivation, goal setting, and support, but can't be a replacement for psychological counseling if needed.\n\nConclusion\nI want to take this final section to add some additional points and clarity. For starters, the above advice is not for everyone. It's not intended for those who really have their nutrition dialed in, such as competitive bodybuilders and other athletes who benefit from fairly dramatic changes in their nutrition, such as 'off season and 'pre-contest and so on.\n\nThe article is also not intended for those with medical issues who may be on a specific diet to treat or manage a specific medical condition. The article is intended for the average person who wants to get off the Yo-Yo diet merry-go-round once and for all. As that's probably 99% of the population, it will cover millions of people.\n\nPeople should also not be scared off by my \"you have to eat this way forever\" advice. This does not mean you will be dieting for the rest of your life and have nothing but starvation to look forward to. What it does mean, however, is you will have to learn to eat properly even after you reach your target weight and that way of eating should not be a huge departure from how you ate to lose weight in the first place. Once you get to your target weight - and or your target body fat levels - you will go onto a maintenance phase which generally has more calories and choices of food, even the occasional treat, like a slice of pizza or whatever.\n\nMaintenance diets are a logical extension of the diet you used to lose weight, but they are not based on the diet you followed that put the weight on in the first place!\n\nRegardless of which program you choose, use the above 'big picture approach which will keep you on track for long-term weight loss. See you in the gym!\n\nReferences\n\n(1) Truby H, et al. Randomised controlled trial of four commercial weight loss programs in the UK: initial findings from the BBC \"diet trials\" BMJ 2006;332:1309-1314 (3 June),\n\n(2) Michael D., et al, Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial. JAMA. 2005;293:43-53.\n\n(3) Comparison of Diets for Weight Loss and Heart Disease Risk Reduction-Reply. Michael Dansinger. JAMA. 2005;293:1590-1591.\n\n(4) Kruger J. et al. Dietary and physical activity behaviors among adults successful at weight loss maintenance. International Journal of Behavioral Nutrition and Physical Activity 2006, 3:17 doi:10.1186/1479-5868-3-17\n\n(5) Byrne S, et al. Weight maintenance and relapse in obesity: a qualitative study. Int J Obes Relat Metab Disord. 2003 Aug;27(8):955-62.\n\n(6) Borg P, et al. Food selection and eating behavior during weight maintenance intervention and 2-y follow-up in obese men.Int J Obes Relat Metab Disord. 2004 Dec;28(12):1548-54.\n\n(7) Byrne SM. Psychological aspects of weight maintenance and relapse in obesity. J Psychosom Res. 2002 Nov;53(5):1029-36.\n\n(8) Elfhag K, et al. Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev. 2005 Feb;6(1):67-85\n\nAuthor Bio\n\nWill Brink is an author, columnist and expert in the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences.\n\nHis often groundbreaking articles can be found in publications such as Lets Live, Muscle Media, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Exercise For Men Only, and numerous others.\n\nHe has been co-author of several studies relating to sports nutrition and health found in peer-reviewed academic journals, as well as having commentary published in JAMA. Will formerly trained high-level Olympic athletes, bodybuilders, and fitness and now runs seminars for (SWAT).\n\nHe is the author of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug-free and Fat Loss Revealed which reveals exactly how to get lean, ripped, and healthy completely naturally.\n\n\n\n",
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"content": "How Effective Is Weight Loss Surgery?<br />For severely overweight individuals that have failed to see results from diet and exercise alone, weight-loss surgery has become the safest and most effective means of achieving significant weight loss. In fact, studies have shown that with diet and exercise alone, nearly 95% of obese patients will gain all the lost weight back within 5 years. On the other hand, long-term success rates for weight-loss surgery - including the LAP-BAND procedure - are remarkably high, allowing patients to maintain a loss of between 50-70% of their excess body weight. Though there are many factors that can impact an individual patient's weight-loss success, weight-loss surgery is simply the most effective long-term weight loss and healthy lifestyle solution for severely obese patients.<br /><br />Studies show that most patients that undergo weight-loss surgery will lose between 50-70% of their excess body weight within the first three years following their procedure. Those that undergo gastric bypass surgery will lose excess body weight more rapidly in the first 12 months than those that choose LAP-BAND surgery. However, gastric bypass patients typically experience a greater number of complications and side effects than LAP-BAND patients, as the LAP-BAND procedure allows for more gradual and natural long-term weight loss.<br /><br />From a clinical perspective, a weight-loss surgery is considered successful when the patient loses at least 50% of their excess body weight and keeps the weight off for at least five years. While important lifestyle changes need to be made to ensure that the weight loss is maintained in the long term, studies have shown that most weight loss surgery patients are able to maintain a 50-60% loss of excess body weight 10 years after the surgical procedure. However, it is important to note that a weight loss of just 10% of total body weight can begin to have positive health effects in resolution of obesity-related condition like asthma, gastric reflux (GERD), and diabetes. As weight-loss surgery is usually performed on patients that are at least 75-100 pounds overweight or have a Body Mass Index (BMI) of at least 35 with a health condition, overall weight loss can range anywhere from 40 pounds to over 100 pounds. But the patient is really the leader behind achieving these results.<br /><br />While patients will certainly look and feel better after weight-loss surgery, there are also numerous health benefits associated with successful weight loss. In most cases, health conditions that develop as a result of excessive body weight or are worsened by obesity can be improved upon or, in some cases, remedied by weight-loss surgery.<br /><br />But there are other ways to measuring success with weight-loss surgery, like the LAP-BAND System. For instance, many weight loss surgery patients take great pride in being able to perform certain activities that may not have been possible for a number of years, like crossing their legs, bending over to tie a show, walking up stairs without being easily winded or sitting comfortably in an airplane seat.<br /><br />While most patients that undergo weight-loss surgery experience incredibly positive results, there are many factors that can impact the overall success of an individual patient's procedure and follow-up treatment. Here are some important factors to consider as you try to determine whether weight loss surgery is right for you.<br /><br />Pre-surgery Weight<br /><br />Generally speaking, the higher a patient's pre-surgery weight or BMI, the more excess weight the patient can lose after surgery. However, recipients of weight-loss surgery with less excess body weight will eventually come closer to their ideal weight when committed to long-term diet and exercise. Also, resolution or improvement in obesity-related diseases can occur with even moderate amounts of weight. Often many diseases can become closer to cured than improved with earlier intervention at a lower weight.<br /><br />Overall Health<br /><br />While pre-existing health conditions can impact the overall success of weight-loss surgery (for instance, patients with type 2 Diabetes typically lose less excess body weight after surgery), studies have shown that many ailments linked to obesity are either improved upon or fall into remission after a successful procedure. For instance, a 2000 study performed on 500 weight loss surgery patients showed that nearly 96% of health conditions associated with obesity - such as high blood pressure, depression, sleep apnea, back pain and diabetes - improved greatly following loss of excess weight and long-term commitment to diet and exercise.<br /><br />Surgical Procedure<br /><br />As there are potential risks and complications associated with any surgical procedure, potential patients should always seek to have their weight-loss surgery performed by a trusted medical staff. Prospective patients should inquire about their surgeon's success rates with weight-loss surgery and listen to the experiences of former patients. Additionally, a patient's weight-loss success may also be impacted by the quality of post-surgery care and counseling provided by their bariatric outpatient facility.<br /><br />Diet and Exercise<br /><br />As diet and exercise are two of the most important factors in any weight loss plan, patients with the physical ability to exercise after weight-loss surgery have increased chances of meeting their goals. To maintain the weight loss achieved by surgery, both exercise and healthy eating habits must become integral parts of a patient's lifestyle.<br /><br />Commitment<br /><br />The ability to remain committed to suggested dietary guidelines, exercise regimens and any follow-up care recommended by the bariatric outpatient facility is important for both short-term weight loss and long-term weight management.<br /><br />Motivation<br /><br />Patients that are motivated to lose weight and willing to follow through with diet and exercise prior to receiving weight loss surgery may experience greater levels of success immediately following the procedure and in the long term. Most people did not find themselves severely obese overnight. It took years to reach that weight and therefore patients should be patient with the weight-loss process, which will also not occur overnight. Successful patients find small victories along the way to celebrate and stay motivated.<br /><br />Support<br /><br />As weight-loss surgery will require some time away from everyday activities, it is important to have the support of family, friends and coworkers before undergoing any surgical procedure. Furthermore, as the ongoing weight-loss process following bariatric surgery may require a certain level of emotional support, prospective patients may want to establish a support network - including friends and family members that can join in on exercise and healthy eating.<br /><br />Considering that significant weight loss can not only remedy many health concerns, but also improve an individual's quality of life, the potential benefits of weight-loss surgery are plentiful. For severely overweight individuals that are unable to lose weight via diet and exercise alone, weight-loss surgery is the most effective method of losing weight - and keeping the weight off.<br /><br /><br /><br />",
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"content": "How Effective Is Weight Loss Surgery?\nFor severely overweight individuals that have failed to see results from diet and exercise alone, weight-loss surgery has become the safest and most effective means of achieving significant weight loss. In fact, studies have shown that with diet and exercise alone, nearly 95% of obese patients will gain all the lost weight back within 5 years. On the other hand, long-term success rates for weight-loss surgery - including the LAP-BAND procedure - are remarkably high, allowing patients to maintain a loss of between 50-70% of their excess body weight. Though there are many factors that can impact an individual patient's weight-loss success, weight-loss surgery is simply the most effective long-term weight loss and healthy lifestyle solution for severely obese patients.\n\nStudies show that most patients that undergo weight-loss surgery will lose between 50-70% of their excess body weight within the first three years following their procedure. Those that undergo gastric bypass surgery will lose excess body weight more rapidly in the first 12 months than those that choose LAP-BAND surgery. However, gastric bypass patients typically experience a greater number of complications and side effects than LAP-BAND patients, as the LAP-BAND procedure allows for more gradual and natural long-term weight loss.\n\nFrom a clinical perspective, a weight-loss surgery is considered successful when the patient loses at least 50% of their excess body weight and keeps the weight off for at least five years. While important lifestyle changes need to be made to ensure that the weight loss is maintained in the long term, studies have shown that most weight loss surgery patients are able to maintain a 50-60% loss of excess body weight 10 years after the surgical procedure. However, it is important to note that a weight loss of just 10% of total body weight can begin to have positive health effects in resolution of obesity-related condition like asthma, gastric reflux (GERD), and diabetes. As weight-loss surgery is usually performed on patients that are at least 75-100 pounds overweight or have a Body Mass Index (BMI) of at least 35 with a health condition, overall weight loss can range anywhere from 40 pounds to over 100 pounds. But the patient is really the leader behind achieving these results.\n\nWhile patients will certainly look and feel better after weight-loss surgery, there are also numerous health benefits associated with successful weight loss. In most cases, health conditions that develop as a result of excessive body weight or are worsened by obesity can be improved upon or, in some cases, remedied by weight-loss surgery.\n\nBut there are other ways to measuring success with weight-loss surgery, like the LAP-BAND System. For instance, many weight loss surgery patients take great pride in being able to perform certain activities that may not have been possible for a number of years, like crossing their legs, bending over to tie a show, walking up stairs without being easily winded or sitting comfortably in an airplane seat.\n\nWhile most patients that undergo weight-loss surgery experience incredibly positive results, there are many factors that can impact the overall success of an individual patient's procedure and follow-up treatment. Here are some important factors to consider as you try to determine whether weight loss surgery is right for you.\n\nPre-surgery Weight\n\nGenerally speaking, the higher a patient's pre-surgery weight or BMI, the more excess weight the patient can lose after surgery. However, recipients of weight-loss surgery with less excess body weight will eventually come closer to their ideal weight when committed to long-term diet and exercise. Also, resolution or improvement in obesity-related diseases can occur with even moderate amounts of weight. Often many diseases can become closer to cured than improved with earlier intervention at a lower weight.\n\nOverall Health\n\nWhile pre-existing health conditions can impact the overall success of weight-loss surgery (for instance, patients with type 2 Diabetes typically lose less excess body weight after surgery), studies have shown that many ailments linked to obesity are either improved upon or fall into remission after a successful procedure. For instance, a 2000 study performed on 500 weight loss surgery patients showed that nearly 96% of health conditions associated with obesity - such as high blood pressure, depression, sleep apnea, back pain and diabetes - improved greatly following loss of excess weight and long-term commitment to diet and exercise.\n\nSurgical Procedure\n\nAs there are potential risks and complications associated with any surgical procedure, potential patients should always seek to have their weight-loss surgery performed by a trusted medical staff. Prospective patients should inquire about their surgeon's success rates with weight-loss surgery and listen to the experiences of former patients. Additionally, a patient's weight-loss success may also be impacted by the quality of post-surgery care and counseling provided by their bariatric outpatient facility.\n\nDiet and Exercise\n\nAs diet and exercise are two of the most important factors in any weight loss plan, patients with the physical ability to exercise after weight-loss surgery have increased chances of meeting their goals. To maintain the weight loss achieved by surgery, both exercise and healthy eating habits must become integral parts of a patient's lifestyle.\n\nCommitment\n\nThe ability to remain committed to suggested dietary guidelines, exercise regimens and any follow-up care recommended by the bariatric outpatient facility is important for both short-term weight loss and long-term weight management.\n\nMotivation\n\nPatients that are motivated to lose weight and willing to follow through with diet and exercise prior to receiving weight loss surgery may experience greater levels of success immediately following the procedure and in the long term. Most people did not find themselves severely obese overnight. It took years to reach that weight and therefore patients should be patient with the weight-loss process, which will also not occur overnight. Successful patients find small victories along the way to celebrate and stay motivated.\n\nSupport\n\nAs weight-loss surgery will require some time away from everyday activities, it is important to have the support of family, friends and coworkers before undergoing any surgical procedure. Furthermore, as the ongoing weight-loss process following bariatric surgery may require a certain level of emotional support, prospective patients may want to establish a support network - including friends and family members that can join in on exercise and healthy eating.\n\nConsidering that significant weight loss can not only remedy many health concerns, but also improve an individual's quality of life, the potential benefits of weight-loss surgery are plentiful. For severely overweight individuals that are unable to lose weight via diet and exercise alone, weight-loss surgery is the most effective method of losing weight - and keeping the weight off.\n\n\n\n",
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"content": "Top 15 Weight Loss Myths<br />There are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hair....<br /><br />Weight Loss Myth # 1<br />The more weight that I have to lose the more intense my exercise routine should be<br /><br />Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what \"intense\" is.<br /><br />If intense for you is working out for an hour a day, but due to life's busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as \"intense\", according to your definition, but those little cardio moments will have positive health altering effects.<br /><br />Fat Loss Myth # 2<br />Stress and weight gain do not go hand in hand<br /><br />Weight Loss Fact: This is one of those \"laughable\" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, \"Psychology of Releasing Weight\"<br /><br />Weight Loss Myth # 3<br />I can lose weight while eating whatever I want<br /><br />Weight Loss Truth: Sir Isaac Newton once said \" What goes up must come down.\" There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.<br /><br />This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not \"fat, but who have high cholesterol.<br /><br />Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgers.... All of those \"soul satisfying foods\", but it should be in moderation. Anything in excess is never good.<br /><br />Fat Loss Myth # 4<br />Skipping meals is a good way to lose weight<br /><br />Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.<br /><br />Weight Loss Myth # 5<br />I will not lose weight while eating at night<br /><br />Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.<br /><br />Fat Loss Myth # 6<br />I'm not acceptable until I lose weight<br /><br />Weight Loss Fact: The person who doesn't feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.<br /><br />Weight Loss Myth # 7<br />I need to cut calories to lose weight faster<br /><br />Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an aversive affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are \"cutting calories\"<br /><br />Fat Loss Myth # 8<br />Skipping meals will help me lose weight<br /><br />Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.<br /><br />Weight Loss Myth # 9<br />I think I have genetic weight gain, it runs in my family!<br /><br />Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I don't believe that there is actually a \"fat\" gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.<br /><br />Fat Loss Myth # 10<br />Eating healthy is too hard<br /><br />Weight Loss Fact: Eating healthy is the simplest thing in the world.....once you have trained yourself to do it. How many times have you placed a goal to lose weight or to \"eat better\"? The first few days you are doing great, eating all kinds of foods which you normally wouldn't eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brain's do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, \"Psychology of Releasing Weight\"<br /><br />Weight Loss Myth # 11<br />You have to give up your favorite foods to lose weight<br /><br />Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldn't gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those aren't the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesn't catch up to me in the form of excess weight.<br /><br />Fat Loss Myth # 12<br />Overeating is caused by hunger<br /><br />Weight Loss Fact: Nice try there. If only we could blame \"hunger\" for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to \"fuel up\" and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and aren't very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.<br /><br />Weight Loss Myth # 13<br />Only drastic diets work<br /><br />Weight Loss Truth: There goes that word again...DIEt....those \"drastic diets\" are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the \"cookie diet\", lol.... All that way to \"the water only diet\"..... I am sure you can lose weight while on these DIEts, however the weight will be gained right back and usually with some added weight as a bonus<br /><br />Fat Loss Myth # 14<br />I am too fat and too far down the road to begin<br /><br />Weight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don't expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun's light......<br /><br />Weight Loss Myth # 15<br />I can't do it, I have tried many times and have failed<br /><br />Weight Loss Truth: The great Henry Ford once said \"Whether you think you can, or you think you can't- you're right.'\"......It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up.... you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragement is to losing weight as is a piece of fried chicken to a vegetarian......they DO NOT go hand in hand.<br /><br /><br /><br />",
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"content": "Top 15 Weight Loss Myths\nThere are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hair....\n\nWeight Loss Myth # 1\nThe more weight that I have to lose the more intense my exercise routine should be\n\nWeight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what \"intense\" is.\n\nIf intense for you is working out for an hour a day, but due to life's busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as \"intense\", according to your definition, but those little cardio moments will have positive health altering effects.\n\nFat Loss Myth # 2\nStress and weight gain do not go hand in hand\n\nWeight Loss Fact: This is one of those \"laughable\" myths. To learn more how stress is adding lbs. to your life please download my free E-Book, \"Psychology of Releasing Weight\"\n\nWeight Loss Myth # 3\nI can lose weight while eating whatever I want\n\nWeight Loss Truth: Sir Isaac Newton once said \" What goes up must come down.\" There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.\n\nThis is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not \"fat, but who have high cholesterol.\n\nJust because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgers.... All of those \"soul satisfying foods\", but it should be in moderation. Anything in excess is never good.\n\nFat Loss Myth # 4\nSkipping meals is a good way to lose weight\n\nWeight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.\n\nWeight Loss Myth # 5\nI will not lose weight while eating at night\n\nWeight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.\n\nFat Loss Myth # 6\nI'm not acceptable until I lose weight\n\nWeight Loss Fact: The person who doesn't feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.\n\nWeight Loss Myth # 7\nI need to cut calories to lose weight faster\n\nWeight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an aversive affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are \"cutting calories\"\n\nFat Loss Myth # 8\nSkipping meals will help me lose weight\n\nWeight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.\n\nWeight Loss Myth # 9\nI think I have genetic weight gain, it runs in my family!\n\nWeight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I don't believe that there is actually a \"fat\" gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.\n\nFat Loss Myth # 10\nEating healthy is too hard\n\nWeight Loss Fact: Eating healthy is the simplest thing in the world.....once you have trained yourself to do it. How many times have you placed a goal to lose weight or to \"eat better\"? The first few days you are doing great, eating all kinds of foods which you normally wouldn't eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brain's do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, \"Psychology of Releasing Weight\"\n\nWeight Loss Myth # 11\nYou have to give up your favorite foods to lose weight\n\nWeight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldn't gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those aren't the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesn't catch up to me in the form of excess weight.\n\nFat Loss Myth # 12\nOvereating is caused by hunger\n\nWeight Loss Fact: Nice try there. If only we could blame \"hunger\" for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to \"fuel up\" and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and aren't very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.\n\nWeight Loss Myth # 13\nOnly drastic diets work\n\nWeight Loss Truth: There goes that word again...DIEt....those \"drastic diets\" are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the \"cookie diet\", lol.... All that way to \"the water only diet\"..... I am sure you can lose weight while on these DIEts, however the weight will be gained right back and usually with some added weight as a bonus\n\nFat Loss Myth # 14\nI am too fat and too far down the road to begin\n\nWeight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don't expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun's light......\n\nWeight Loss Myth # 15\nI can't do it, I have tried many times and have failed\n\nWeight Loss Truth: The great Henry Ford once said \"Whether you think you can, or you think you can't- you're right.'\"......It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up.... you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragement is to losing weight as is a piece of fried chicken to a vegetarian......they DO NOT go hand in hand.\n\n\n\n",
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