KTK-Nutrition

When the scale isn’t moving, it can be frustrating.   Many people shut down on their weight loss journey when they don’t see immediate progress.   But important changes are happening.   A relative called me.   They were dieting, adding exercise and did lose a few pounds.   But then they reached a plateau and were very frustrated.   How do you know your diet and new exercise habits are working when the scale doesn’t move?   Environmental Nutrition outlines six ways to know you are still making progress in the April 2024 article, “Look Beyond the Scale”.    Weight loss is a great indicator you are improving your health when you are dieting and trying to get in shape. But you don’t need to rely just on the scale in your weight loss journey.   There are also other wins for your health. 1.   Better health :   When one loses weight and adds more exercise to their routine, their body benefits in many ways even if they hit a plate...

The New York Times Well Blogs , featured their most popular health questions for 2015 Most Popular Health Questions You Asked This Year .   Some of these questions and responses are highlighted below. (Q and A adapted somewhat for this blog.) Q:   What is the Best Time to Exercise to Lose Weight? A:   Running on empty seems to work.   Some research shows working out on a completely empty stomach stimulates the body to burn more fat and even stave off weight gain.   But for me, exercising on empty would only lead to low blood sugar and poor performance.   Even before I go for a morning walk I at least eat a banana to have some energy. Q:   How Can I Reduce Belly Fat ? A:   Belly fat is not only of concern for appearance sake, it also can be a health risk.   The Mayo Clinic and other researches ( Central Obesity ) have noted those with large waists are more likely to have health problems such as cardiovascular disease than those with...

Last week we talked about people who start off on a diet, lose weight and then seem to stop losing.   Why?   I noted that SparkPeople had an interesting article on “8 Reasons Why You’re Not Losing Weight” written by a personal trainer.   We covered 4 of these reasons last week and this week we cover the personal trainer’s other 4 reasons.     Reasons for Not Losing Weight –   based on SparkPeople and good nutrition advice from a registered dietitian. 5.        Y ou are not being consistent –you need consistency to establish good habits. You start out strong, sticking to your diet and exercise routine.   Then you step on the scale and haven’t lost the weight you wanted and you fall into the trap of going off the diet and skipping the gym.   You say, “What’s the point?”   to justify going off the diet and exercise regimen.   Or you have that one dessert and then say you’ve ruined your diet and stop all ...

      Many people start off on a diet, lose weight and then seem to stop losing.   Why?   SparkPeople had an interesting article on “8 Reasons Why You’re Not Losing Weight” written by a personal trainer.   She said it is one of the most common questions she is asked.   She noted that those on a diet may thing they are doing “everything right” but still plateau.   So why are there no changes on the bathroom scale?   This week we’ll review 4 of the reasons and next week continue with the other 4 reasons.          Reasons for Not Losing Weight –   based on Spark People's 8 Reasons Why You're Not Losing Weight and good nutrition advice from a registered dietitian.   You are eating back the calories you burn. Yes, working out is great but then eating everything in sight when you get home, is not so great for weight loss.   When I first started a spinning class, I would come home ...

So many people make New Year’s resolutions to lose weight.    Fairfax Hackley, a personal trainer, noted that losing weight is the number one resolution over the past 10 years.   Yet, only 65% of people making those resolutions have lost even one pound after a month into the New Year.   On a local radio show, Fairfax Hackley provided some tips on how to stay on track.   (You can listen to him using the source cited below.)         Hackley’s Tips to Stay On Track:            1.           Focus on FAT LOSS, not WEIGHT LOSS – he notes too many people focus on losing weight, when they need to focus on losing fat.   Focusing on weight loss will lead to more success.  Losing weight can be losing fat, muscle and water.  Losing fat – focus on the unwanted fat, like unwanted belly fat            ...

Every year for the past 5 years, US News and World Reports ranks the best diets ( Best Diets 2015 ).   They gather a panel of diet and nutrition experts and they rate various diets on areas of: ease in following diets ability to produce long-term and short term weight loss how nutritionally complete the diet is  safety of the diet       if the diet has the potential to prevent diabetes, heart disease or helps manage these diseases            What are the Best Diets Overall?      DASH diet – this diet was originally developed for high blood pressure and the acronym stands for D ietary A pproaches to S top H ypertension.   But it is also a nutritionally complete diet, very safe, helps prevent and control diabetes, supports healthy hearts.     TLC Diet – stands for Therapeutic Lifestyle Changes and was created by the National Institutes of Health. ...