I hand out articles, weekly, at my Thursday night PRAY IT OFF MEETINGS, that support my topic for that week. The group members, take their packets home, and read the articles before the next meeting.
EVERY SUNDAY, ON MY BLOG, I PLAN TO ARCHIVE MATERIALS FROM THE FIRST TWO YEARS OF THE PRAY IT OFF MEETINGS!
Health Benefits of Weight Loss (Medscape.com)
Several studies have shown that the major benefit of weight loss is that it improves not merely one risk factor but the entire risk-factor profile. Health benefits increase as weight loss moves along a scale from modest to substantial, but modest weight loss nonetheless produces clinically significant benefits. Accordingly, modest weight loss is appropriate initial therapy for obese patients with co-morbid conditions. For example, a man who decreases his BMI from 40 kg/m2 to 38 kg/m2 (~5% weight loss) will theoretically decrease his mortality risk by 12%.
Weight loss of 10% or less can improve the complications most commonly associated with obesity. This amount of weight reduction has been shown to improve glycemic control in obese patients with type 2 diabetes and reduce blood pressure in obese patients with hypertension.
The health benefits of weight loss in patients with type II diabetes have been studied extensively. A 10 % weight loss would restore the 35% loss of life expectancy associated with the diagnosis.
A 1-year study of 114 obese patients with type II diabetes assessed the long-term effects of modest weight loss. Treated with a three-pronged program of diet, exercise, and behavioral therapy, participants who lost 5%-10% of their body weight saw significant improvement in HbA1c levels. Weight loss of 6.9-13.6 kg also improved fasting blood glucose, insulin, triglyceride, and HDL cholesterol values. Although early effects of the weight loss were greater than those seen at 1 year, improvement in HbA1c was still evident, suggesting that modest weight loss can maintain better control.
Hypertension is more likely to accompany obesity than normal weight, and weight loss appears to lower blood pressure as an independent effect. Although substantial (>10%) weight loss is unequivocally associated with lowered blood pressure, the effect is frequently reported with modest weight loss. Reducing weight in the patient with hypertension lessens obesity-associated increases in cardiac output, blood volume, and intracellular sodium. Benefits directly relate to the amount of weight lost.
Why does losing small amounts of weight have so powerful an effect on risk factors? The seemingly disproportionate health dividends of a 5%-10% weight loss have been attributed to a predominant reduction in visceral fat -- as much as 30% of visceral fat. Loss of atherogenic and diabetogenic visceral fat improves the metabolic profile as a whole, regardless of the ideal body weight.
Visceral fat, also known as organ fat, is located inside the peritoneal cavity, packed in between internal organs, as opposed to subcutaneous fat which is found underneath the skin and intramuscular fat which is found interspersed in skeletal muscle. An excess of visceral fat leads to the "pot belly" or "beer belly" effect, in which the abdomen protrudes excessively. This body type is also known as "apple" shaped, as opposed to "pear" shape, in which fat is deposited on the hips and buttocks. Visceral fat is composed of several adipose depots including mesenteric, epididymal white adipose tissue (EWAT) and perirenal depots. Visceral fat accumulation is associated with insulin resistance, glucose intolerance, dyslipidemia, hypertension, and coronary artery disease.
Lose Weight, Gain Tons of Benefits
Taking off just 10% of your body weight can have a big impact on your health.
By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Feature
Reviewed by Louise Chang, MD
A little goes a long way when it comes to weight loss. Research has shown that losing 10% of your body weight -- or less – can have big payoffs for your health.
Such a small loss may not seem like much if you're trying to look svelte in your jeans. But in terms of your health, it can be a big victory.
Health Benefits
With more than 60% of Americans classified as overweight or obese, most of us would benefit from trimming down.
''Being overweight or obese is associated with an increased risk for the development of a multitude of diseases, including cancer, diabetes, heart disease, and more,'' says David Katz, MD, MPH, director of Yale University's Prevention Research Center and of the Yale Preventive Medicine Center.
But lose a few pounds and you can start to turn your health around, according to several studies.
''Lifestyle changes that include healthier diets, regular physical activity, and weight loss of 7%-10% have shown phenomenal health benefits that can be more effective than medications,'' says Katz, author of the best-selling book What to Eat.
Lowering body weight can reverse or prevent diabetes; lower blood pressure, cholesterol, and triglyceride levels; and improve sleep apnea and other sleep problems -- along with helping you feel better about yourself.
According to Katz, 90% of all diabetes, 80% of heart disease, and 60% of cancers are preventable with healthier lifestyles and normal body weights.
''We have seen a consistent pattern in our weight loss studies that when patients lose 5%-10% of their body weight, they lower blood pressure, reduce LDL ["bad"] cholesterol, improve glucose tolerance, and in general, lower the risk for cardiovascular disease," says Catherine Champagne, a researcher with Louisiana State University's Pennington Biomedical Research Center.
Some doctors have reported that they have successfully taken patients off blood pressure and cholesterol-lowering medications after the patients lost small amounts of weight, Champagne says.
Are You an 'Apple?'
Losing a little weight can be especially beneficial for people who store their excess weight in their abdomens, rather than in their hips. This ‘apple' pattern of weight distribution means you're at greater risk for heart disease -- but it also means you should have an easier time losing the weight, and thus reversing the risk, experts say.
''Depending on where you store the excess weight, there are some people who show dramatic health improvements with as little as a 2% weight loss,'' says Katz.
Fat stored in the waist and in the liver is more metabolically active, which makes it more of a trigger for heart disease, but also easier to lose, he says.
To find out if you're apple-shaped, Katz suggests measuring your waist. He recommends seeing your doctor if your waist circumference is above 34 inches for women, and 40 inches for men.
Start Feeling Better
Think of how much harder it would be to climb stairs or simply to walk if you were carrying around a backpack filled with 5- or 10-pound bricks. Now imagine how much lighter you would feel without the backpack. That's the feeling you get from losing as little as 5 pounds or 10 pounds.
A healthy diet and regular exercise not only improves your health but also puts the zip back into your step.
''Losing weight the healthy way means not only will you look and feel better, but you will have more energy,'' says Dawn Jackson Blatner, RD, of Northwestern Memorial Hospital Wellness Institute.
And what does it take to lose weight the healthy way? The National Heart, Lung, and Blood Institute recommends increased physical activity and a healthy diet full of fruits, vegetables, low-fat dairy, whole grains, lean meats, fish, nuts, and beans.
Small Changes Add Up
So how do you go about getting there? The key, experts say, is making small changes you can sustain.
Think progress, not perfection. Forget strict diets and the old-fashioned trap of "all or nothing," says Blatner.
''The 'B' students are the success stories in our practice -- the folks who strive to make changes and lead a healthier lifestyle 80% of the time, and the other 20%, allow room for a little splurging,'' she says.
Some of the small changes she recommends include ''tracking your food intake, bringing an apple instead of going to the vending machine, trying a diet soda, going from a king-size candy bar to a small one."
"Work at your own pace," she says. "Just be consistent and keep up the changes.''
Blatner notes that losing 10% of body weight over a six-month period of time is the "gold standard" for improved health. At the end of the six months, Blatner suggests taking stock of your progress, evaluating the degree of difficulty, and setting a new six-month goal.
''If you managed the weight loss and feel confident you can continue, set your next goal for another 10%," she says. "Otherwise, strive to maintain the lost weight and reassess in six months.''
Even if you only lost 5% of your body weight, that's a step in the right direction.
''Anyone who actively makes healthy lifestyle changes will begin to see and feel the improvements in 8-12 weeks,'' she says.
Focus on Health Not Underwear Models
The most successful dieters are those who focus on health, instead of a figure on the scale, Katz says. He offers five simple tips to get you started on the journey toward improved health:
1. Your goal should be both to eat healthier meals and get regular physical activity. Most people cannot lose weight by diet alone but need to balance calories consumed with calories burned. Regular exercise also provides a wealth of health benefits.
2. Restrictive diets may work initially but usually fail over the long haul. Forget about "dieting" and instead, think about strategies to satisfy your hunger for fewer calories. Eating more fruits, vegetables, whole grains, and lean protein can help manage your appetite.
3. Be a role model to teach your family about healthier eating patterns and lifestyles. There is strength in unity, and when you engage your family, you will be improving their health as well as your own.
4. Become more aware of the nutrition environment around you. Read food labels, and stock your kitchen with nutritious foods so you'll have ingredients on hand for healthy snacks and meals. Plan ahead and take nutritious food with you when you're on the go so you'll be prepared when hunger strikes.
5. Identify what led to your weight gain and address it. For example, if you overeat because of stress, consider a stress management course. Develop a strategy to address areas where you're vulnerable so you can set yourself up for success.
7 benefits of regular physical activity
(From the Mayo Clinic)
Need motivation to exercise? Here are seven ways exercise can improve your life — starting today!
Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.
The merits of exercise — from preventing chronic health conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.
1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down.
Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket.
Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.
4. Exercise strengthens your heart and lungs.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier.
Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.
6. Exercise can put the spark back into your sex life.
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue.
Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.
7. Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Are you convinced? Good. Start reaping the benefits of physical activity today!
Clearing up the Carb Confusion
By Janis Jibrin, M.S., R.D., Best Life lead nutritionist
Low-carb weight-loss plans are no longer the diet du jour, but they've left a troubling legacy: Carb-phobia. I can't tell you how many people still say they try to avoid carbs because "carbs make you fat." My response: Yes, too many carbs in your diet can make you fat, but so can too much protein, fat or alcohol. In the right amount, carb-rich foods can actually help you slim down.
It's important to remember that all carbs are not alike. You've probably heard a lot about good carbs and bad carbs. When people talk about unhealthy carbs, they're referring to refined grains, like white bread and regular pasta. You should try to limit your intake of these carbs because they're caloric, not as nutritious as the whole-grain variety and can cause spikes and crashes in blood sugar that could leave you feeling hungry.
Then there are good carbs, and this group can actually be broken down further into two categories. The first are veggies, and I like to call them green-light carbs because you can enjoy as many as you like. The second type of good carbs are starches or complex carbs, which include whole-grain bread, whole-grain pasta, potatoes, corn, oatmeal, rice and other grains. Unlike veggies, you do have to watch your intake because they're more caloric, especially when combined with fat (like cream and butter-filled mashed potatoes). Complex carbs are still very important because they supply key nutrients and a steady supply of glucose, the body's preferred fuel. Other healthful carb-rich foods include fruit and milk, which contains lactose, or "milk sugar" You can have about two to three servings daily of each...
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