FitSugar

How Long Does it Take To Gain Weight?

FitSugar — Tue, 17 Jul 2007 15:45:00 PDT

We all have those days where we may have had one or two (or three) extra pieces of cake at your niece's 4th birthday party. Does this mean that by morning the damage is done? After all a moment on the lips is a lifetime on the hips...

Fortunately, this is not quite how it works. In fact from what I've researched (and since I am no doctor), all I have found is that there is no real way to figure out how long it takes for excess calories to turn into fat. Of course there is a balancing act of calories in with calories out, but many other factors that impact the answer to that vary from person to person based on genetics, metabolism and hormonal factors.

Temporary weight gain could appear quickly after a large meal or two, but that does not mean that if you've overdone it, you're doomed. After all, daily weight fluctuations are normal.

Generally speaking though, if you keep your calories burned in line with your calories consumed over a week's time, you shouldn't gain -- 3,500 calories is equal to one pound. If you do have a surplus of 3,500 calories by the end of one week, most people will be up a pound from the prior week. The most worrisome is the gradual weight gain that people experience, which is more likely to represent new pounds that you truly gain over time. Keep a food diary to try and help combat this gradual weight gain and (you knew this was coming) exercise regularly!

Source

How to Get Your Metabolism Moving

Health — Fri, 30 Dec 2011 03:03:06 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

Does your metabolism grind to a halt after 35? Can certain foods rev it up? Answers ahead — and they're good.
By Paige Greenfield

Here's something to feel good about: your body is a calorie-burning machine. You'll even torch a few while reading this article. The point is, every single thing you do — from breathing to eating to sleeping — uses energy. The number of calories it would take just to lie in bed all day is called your resting metabolic rate. And just like your curly hair or warm personality, yours is unique.

"There are so many factors that determine your metabolic rate," says Janet Rankin, PhD, professor of human nutrition, foods, and exercise at Virginia Tech. Among them: your height and weight (bigger people burn more calories), your gender (women have slower metabolisms than men), your age (your metabolic rate declines as you get older), how much muscle or fat you have (muscle burns more calories than fat does), and your DNA.

Health.com: Little Ways to Lose Big Pounds

Although you can't rewire your double helix or switch back the clock, there's still plenty you can do to be a fast burner, Rankin says. All you need to do is remember these four research-backed truths.

Cardio Revs Your Metabolism For Hours Afterward
Resistance training often hogs the metab-boosting spotlight. It's no wonder, since a pound of muscle at rest fries three times as many calories as a pound of fat. However, cardio is every bit as crucial for keeping your metabolism humming.

New research explains why: In a study published in Medicine & Science in Sports & Exercise, people pedaled a stationary bike as hard as they could for 47 minutes.
The finding: They slashed 190 calories above their resting metabolic rate for 14 hours after their workout. Add that to the 519 calories, on average, the cyclists scorched from the workout itself, and that's one heck of a sweat session.

"If you do just two to three vigorous bouts of exercise per week for 45 minutes, you could lose a pound of fat every two weeks from the combination of calories expended during exercise plus what you burn afterward," says study author David Nieman, PhD, a professor of exercise science at Appalachian State University.

So how can you tell if you're pushing hard enough? Any sweat-inducing activity you can sustain for 45 minutes will do the trick.

More useful tips after the break.

Are You Addicted to Diet Soda?

Shape — Thu, 29 Dec 2011 14:28:49 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Cracking open a can of diet soda instead of regular pop may seem like a good idea at first, but research continues to show a disturbing link between diet soda consumption and weight gain. And though the sweet, effervescent drinks may taste good, they're certainly not good for your body. "Diet soda may not have the sugar or calories of regular soda, but it's chock-full of other health-draining chemicals, including caffeine, artificial sweeteners, sodium, and phosphoric acid," says Marcelle Pick, member of the American Nurses Association and co-founder of Women To Women. It is possible to ditch your diet soda dependency, however. Read on to find out how after the break

Nutrition Myths That Can Cause Weight Gain

Shape — Thu, 08 Dec 2011 04:04:23 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Myth: Going Vegan Will Make You Lose Weight
"While various research shows that vegetarians and vegans, on average, consume fewer calories and less fat than omnivores (a 2009 Oxford study found that vegetarians weigh 3 to 20 percent less than their meat-eating counterparts, and a National Cancer Institute study found that subjects who consumed four ounces or more of red meat weekly were 30 percent more likely to die of any cause than those who ate less), these numbers may be misleading," says Rania Batayneh, MPH, a certified nutritionist and owner of Essential Nutrition for You.

Going vegan solely for weight loss can backfire, big time. If you aren’t vigilant with a vegan diet, it’s easy to lack in vital nutrients, vitamins, and proteins, which give you energy and help keep your metabolism stoked. Many first-time vegans may also find themselves reaching for more processed foods like vegan cookies, chips, or even ‘ice cream’ more often with such a restricted diet, and many end up packing on the pounds instead.

If you do decide to adopt a vegan diet, be sure to keep the ‘treats’ to a minimum and plan balanced meals (we love ‘Domestic Vegan’ Diva Jessica Olson’s tips for "going veg"). "Aim to get about 10 to 20 percent of your calories from protein (or about 1 gram per kilogram of body weight), replacing animal protein with healthy plant proteins, like those found in beans, legumes, nuts, seeds, and soy products," Batayneh says. "And, whether you are vegan or not, eating more green, leafy vegetables is great for your health and your waistline."

See which other diet habits may also being causing weight gain after the break!

6 Surprising Health Mistakes Even Smart Women Make

Prevention — Mon, 07 Nov 2011 04:05:18 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

When was the last time you got 8 hours of sleep or lifted weights at the gym? You're not alone if you can't remember: Even some of the most savvy women didn't get the memo about these health-wrecking habits. Find out if you're among them.
From the Editors of Prevention

You're supposed to watch saturated fat and eat lots of vegetables — that's why you usually pick up a salad for lunch and dinner (even when the kids get burgers). But you're not obsessed with the scale like some women you know. You brush your teeth twice a day, and you last flossed, oh, maybe two weeks ago. You exercise but avoid lifting so you don't bulk up. The tummy pains you got last week? Must have been gas — nothing serious. And hey, you'd like to get 8 hours of sleep, but the days are short, and it's hard to get everything done. Sound familiar? These so-called "good" habits may actually be derailing your health. Here, experts share the surprising things you're doing wrong — and how to recover.

1. You Always Order a Salad
Don't assume that bowl of lettuce is always the healthiest menu pick.

Truth is, a lot of take-out and restaurant salads are basically a burger in a bowl, says Brie Turner-McGrievy, RD, clinical research coordinator for the Physicians Committee for Responsible Medicine (PCRM) in Washington, DC. That's because add-ons like fried chicken, croutons, and full-fat dressing pack major calories, fat, sodium, and other unhealthy nutrients. One example: McDonald's Bacon Ranch Salad with Crispy Chicken and Newman's Own Ranch Dressing has 540 calories and 35 grams of fat; a Big Mac has 540 calories and 29 grams.

The fix: Don't scratch take-out salad off your menu; just use a few common sense rules before you order. Avoid high-fat add-ons such as sour cream, extra cheese, croutons, bacon bits, and creamy dressings like Caesar and ranch. Opt for salads that aren't just a fiber-free mound of iceberg lettuce dotted with a few carrot and red cabbage shavings. And plan ahead: Most fast-food chains supply nutritional info online so you can scout out the best options before you leave.

Avoid These Surprisingly Unhealthy Salads

2. You Rock Out While You Work Out
Do your ears ring after a long iPod-powered workout?

Check the volume on your iPod or MP3 player, advises Andrew Cheng, MD, an otolaryngologist at New York Medical College. The normal range of an MP3 player is 60 to 120 decibels; persistent exposures above 85 may cause hearing loss. If you're concerned, ask a friend to stand next to you while you listen: If she can hear your music, it's too loud.

Learn the fix and four more other common mistakes, when you read more.

Social Dieting: The Best Way to Slim

Self — Wed, 05 Oct 2011 04:09:48 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

This just in! Mice who socialize with their "friends" in an active environment are slimmer and have flatter bellies than their lonely, lazy counterparts. So can humans learn a thing or two from sexy, skinny rodents?

To find out how being more "socially active" can help you shed pounds, we spoke to Tom Holland, owner of Tom Holland's Athletic Club in New Canaan, CT, and author of Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag.

HealthySELF: The study from researcher Matthew During, a professor of neuroscience at Ohio State University Medical Center, found that mice given cages with running wheels, mazes, toys and unlimited high-fat food and water - along with 15 to 20 cagemates - saw some of their white fat cells, which store energy, take on characteristics of brown fat, which burns calories. They lost 50 percent more of their abdominal fat and gained 29 percent less weight than the control mice.

When mice were given just running wheels but no pals to play with, they didn't lose as much weight as the control mice, which seems to be very telling. Obviously, humans are not mice. But could this be evidence that being more social can help people lose weight?

Holland: It very well could be. Much of the exercise-based research begins with mice, and strong connections with humans have been found over the years. I believe a big component in all this may be the connection between social ties and depression. The less "connected" people are, the more prone to depression they become, which can lead to overeating and lack of exercise. A 2009 study by the Rush Alzheimer's Disease Center showed that staying busy and having a sense of purpose helps people live longer.

Find out more about how being social helps you shed pounds after the break.

How Your Thoughts Can Lead to Weight Gain

Jenny Sugar — Thu, 25 Aug 2011 11:08:52 PDT

Your mind is a powerful tool that can make or break your quest to slim down, and the combination of a positive attitude and realistic goals goes a long way when it comes to reaching your goals. Avoid these sabotaging thoughts that often lead to weight gain.

"I just got married so to heck with dieting and exercise. It's time to celebrate!"
You worked hard in the months leading up to the big day and it showed when you walked down the aisle. But saying your vows and slipping on that wedding band shouldn't give you the green light to throw all your hard work out the window. Definitely take time to celebrate, but don't overdo it. Keep up with your exercise routine and healthy diet so you can continue to look and feel good in your amazing body.

"I worked out this morning so I can eat whatever I want."
A typical 30-minute workout burns about 300 calories, so you do the math. Does that mean you can eat two slices of pizza, a bag of potato chips, a cupcake from a co-worker's birthday, and a huge burrito? In order to lose a pound a week, you need to cut out or burn a total of 500 calories a day. If you splurge at night just because you hit the gym in the morning, the numbers on the scale will end up rising.

"That girl over there is eating a sundae, and she looks skinny, so I can have one too."
Unfortunately, there are people who can eat whatever they want and never gain a pound. If you know in your heart you're not one of those people, don't try to convince yourself that you are.

"I'll always have a weight problem, so I'm not even going to try to lose weight."
You can't give up before trying! If you've always struggled with your weight, figure out how to stop the cycle. Whether you need to meet with your doctor, join a weight loss program, hire a personal trainer, or take cooking lessons, making that first positive change toward your journey to a healthier and more fit you is the hardest part.

What other thoughts do you have that get in the way of reaching your weight loss goals?

Jennifer Hudson's Road to Weight Loss Began on the Red Carpet

Jenny Sugar — Wed, 17 Aug 2011 12:08:28 PDT

A gorgeous and talented actress and singer, Jennifer Hudson didn't need to lose weight, but she did it to set a good example for her son. Well, that's not the only reason. Growing up, a size 16 was considered normal in her Chicago neighborhood. When she hit the red carpet in 2007, she tells Self magazine, an interviewer asked, "How does it feel to be plus-sized in Hollywood?" She looked around and wondered who the woman was talking to and she realized, "Oh, me? I'm plus-sized?" That was her ah-ha moment, and when she was pregnant with her now 2-year-old son, David, she realized it was time to do something about her weight problem. Portion control and exercise helped Hudson lose 80 pounds, dropping down to a size six. She says, "I'm prouder of my weight loss than my Oscar!"

I too had an ah-ha moment. After gaining weight in college, while in line at the grocery store someone asked me, "When are you due?" I was mortified. I thought I was chunky, but I didn't think other people did. I secretly thanked her because it gave me the big kick in the pants I needed to start taking better care of myself (to return two pints of Ben & Jerry's back to the freezer aisle), to dust off my running sneaks, and to get rid of the tire around my waist.

Whether you've already reached your weight loss goals or are still on the long journey, please share what moment you realized it was time to drop pounds. It not only feels good to get it off your chest but it might also inspire fellow readers to get serious about dropping pounds.

DrSugar Discusses Birth Control: IUDs

DrSugar — Thu, 19 May 2011 10:35:43 PDT

DrSugar is in the house! This week she explains the pros and cons of using IUDs for birth control.

To continue our ongoing series of gynecological topics, I have decided to write about intrauterine devices (IUDs) as a form of birth control. Even though I learned about IUDs through many outlets (sex ed in school, medical school), I decided to research them more thoroughly since the birth control pills I started taking after having my baby negatively affected my milk supply. I had to find an alternate mode of contraception so I could continue to have an abundant milk supply for my little one. I had a Paragard (copper) IUD inserted a couple of weeks ago and I'll share my experience as well as more information about two types of IUDs in today's column! Keep reading for more info.

The Paleo Diet: Are Our Ancestors the Key to Weight Loss?

Michele Foley — Mon, 25 Jul 2011 14:57:57 PDT

The Paleo Diet, or Caveman Diet, is gaining momentum in the fitness world as a healthy way to lose weight. My trainer is all about the Paleo Diet - a meal plan based on the dietary habits of our Paleolithic, cave-dwelling ancestors. We're talking wild game, meat, and seafood, and vegetables, fruit, seeds, and nuts. What you won't find as part of the Paleo Diet are foods that developed during the agricultural and industrial eras like grains, dairy, legumes, refined sugars, and any other processed foods.

Given the Paleo Diet's low-carb leanings, it makes sense that it's gaining popularity as an effective way to lose weight. On the calorie meter, protein, vegetables, and fruit give a lot of bang for the buck, and the elimination of grains, refined sugars, and legumes can dramatically drop a person's daily calorie intake. The big question is whether or not the Paleo Diet is healthy and can be sustained for the long run.

Keep reading to find out if the Paleo Diet is a healthy solution to weight loss.