Weight Loss | Understanding What Healthy Weight Loss Looks Like

Understanding What Healthy Weight Loss Looks Like.

Giving Compass’ Take:
• Dieting and weight loss can be difficult. Having the right information about how to lose weight in a healthy way is imperative to actually accomplishing weight loss goals.
• How has the fitness and diet industry changed the rhetoric about healthy weight loss? The article states that the fitness industry’s blames the soaring failure rates on the people themselves, creating a culture of overt and subtle fat-shaming. How can we re-configure how we approach overweight and obese people when it comes to health?

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Hundreds of thousands of people fall short of their dieting and weight loss goals every year, and the incidence of obesity continues to rise. The fitness industry’s answer to this has been to continue on as planned and blame the soaring failure rates on the people themselves, creating a culture of overt and subtle fat-shaming.
I have studied weight loss and obesity for many years. The issue of overweight and obesity grows more pressing each year, as 84 million people are now considered pre-diabetic. But once they become diabetic, health problems cascade as a result of this serious disease.
People must exercise enough not only to burn calories for weight loss but to keep weight off. The initial goal of any intended weight loss transformation should be to first increase one’s exercise capacity to a critical point, called the catching point. Once this capacity is reached, food preferences will change, metabolic rates will increase and patients will have a real chance to follow an exercise regimen that results in a significant amount of calories burned.
Sleep is the time that the body changes. Structurally, our bodies are making molecules during sleep that follows exercise which will do useful things for us such as strengthen our muscles, lower blood pressure, neutralize inflammation and increase our metabolism. Sleeping enough will also make us eat less.
A recent study of a large group of people suggests that people should not count calories at all but instead pay attention to the quality of the food they eat, refraining from sugar and processed foods and instead eating lots of fruits and vegetables.

Weight loss | How Can I Lose Weight in 7 Days at Home?

• How can I lose weight in 7 days at home?

Lose weight in 7 days at home.

Losing weight in a short time requires patience and discipline. For example, I will try to lose 10 pounds in a week is a realistic goal but a dangerous goal.
Create a list of eating habits: Reflect on your eating habits. Make a list of eating habits that would contribute to weight gain. Keep a food diary to note down the food you eat throughout the day. This may help you to identify the foods or habits that are leading to weight gain.
Create an exercise plan for seven days: Only dieting will get you nowhere. Zumba, aerobics, and swimming are good options for rapid weight loss.
Get rid of some eating habits: Some of the eating habits may increase the risk of overeating; Eating habits include:
Eating too fast.
Always eating dessert.
Skipping meals.
Eating when not hungry.
Always cleaning your plate.
Eating while standing up (may lead to mindless eating).
Practice portion control: To control the temptation of overeating, serve food on an individual plate instead of putting it in serving dishes on the table. Measuring portions helps you take control of the amount of food you eat daily.

Improve sleep quality: Sleeping for less than 5 hours per night may result in a weight gain of around 32 lbs. Hence, sleeping for 6-8 hours seems to be adequate for weight loss.
Create a meal plan: Try to create a meal plan for 7 days. This may help to stick to healthy eating and avoid unhealthy foods.
Eat a high protein diet: Protein helps to build muscle mass, which helps in increased metabolic rate and decreased calorie intake. High protein diets prevent weight gain and abdominal fats.
Curb on carbohydrates: Restrict the intake of the total amount of carbohydrates and consume foods, such as oats, barley, non-starchy vegetables, and nuts that are low in the glycemic index.
Eat plenty of soluble fiber: Fiber has a bulking effect and stimulates early satiation, thus preventing abdominal obesity. Flax seeds, avocados, legumes, and blackberries have plenty of soluble fiber.
Limit saturated fats: Limit the portion of saturated fats, such as full-fat dairy products, to restrict calorie intake.
Avoid consumption of sugary foods and beverages: Sugary foods and beverages have high sugar content. Hence, avoiding sugary foods and beverages, such as candies, cakes, frozen yogurt, soda, flavored coffee drinks, and sweet tea, helps you to lose fat.
Stay hydrated: Drinking water can do wonders.

Reversing type 2 diabetes | Health & Fitness Expert

Reversing Type 2 Diabetes.

We don’t call it diabetes reversal, because this might sound like it's permanent, and there’s no guarantee that your diabetes has gone forever.
But yes, it may be possible to put your type 2 diabetes into remission. This could be life-changing.

How do you reverse diabetes?
The strongest evidence we have at the moment suggests that type 2 diabetes is mainly put into remission by weight loss.

If you have obesity, your diabetes is more likely to go into remission if you lose a substantial amount of weight – 15kg (or 2 stone 5lbs) – as quickly and safely as possible following diagnosis.

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It’s important to know that not everyone who loses this much weight will be able to put their diabetes into remission. Losing extra weight can lead to:

• fewer medications.
• better blood sugar levels.
• a lower risk of complications.
Why is it about losing weight?
Well our scientists believe that storing too much fat in the liver and pancreas affects how type 2 diabetes develops and losing this fat can help put your diabetes into remission.
What's your story?
If you’re trying to lose extra weight, or aiming towards remission, we’d love to hear from you. Share your story.

Our research into diabetes remission
A study we’ve funded called DiRECT looked into the remission of type 2 diabetes by following a low-calorie diet weight management programme.

How does diabetes affect the body | Health & Fitness Expert

How Does Diabetes Affect The Body?

Knowing how diabetes affects your body can help you look after your body and prevent diabetic complications from developing.

Many of the effects of diabetes stem from the same guilty parties; namely high blood pressure, high cholesterol levels and a lack of blood glucose control.

Signs of diabetes
When undiagnosed or uncontrolled, the effects of diabetes on the body can be noticed by the classic symptoms of diabetes, namely:

Increased thirst
Frequent need to urinate
Fatigue
Blurred vision and Tingling or pain in the hands, feet and/or legs
Long term effects of diabetes on the body
In addition to the symptoms, diabetes can cause long term damage to our body. Complications are not a certainty and can be kept at bay and prevented by maintaining a strong level of control on your diabetes, your blood pressure and cholesterol.

These can all be helped by keeping to a healthy diet, avoiding cigarettes and alcohol, and incorporating regular activity into your daily regime in order to keep blood sugar levels within recommended blood glucose level guidelines.

The effect of diabetes on the heart
Diabetes and coronary heart disease are closely related.

Diabetes contributes to high blood pressure and is linked with high cholesterol which significantly increases the risk of heart attacks and cardiovascular disease.

Diabetes and strokes
Similar to how diabetes affects the heart, high blood pressure and cholesterol raises the risk of strokes.

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How diabetes affects the eyes
A relatively common complication of diabetes is diabetic retinopathy.

As with all complications, this condition is brought on by a number of years of poorly controlled or uncontrolled diabetes. The best way to do this is to attend a retinopathy screening appointment, provided free on the NHS, once each year.
Effect of diabetes on the kidneys
The kidneys are another organ that is at particular risk of damage as a result of diabetes and the risk is again increased by poorly controlled diabetes, high blood pressure and cholesterol.

Diabetic nephropathy is the term for kidney disease as a result of diabetes.
Damage to the kidneys takes place over a period of years and can picked up by nephropathy screening before it gets too serious. If diabetes has caused nerve damage, this can lead to nausea, constipation or diarrhoea.

An alternative cause of disturbed digestion can be the result of diabetes medication.
Some type 2 diabetes medications for instance are prone to causing digestive issues, although these tend to settle down after the body gets used to them.

How diabetes affects the skin
Diabetes affect on the skin is usually a result of its affect on the nerves and circulation which can lead to dry skin, slow healing of cuts, burns and wounds, fungal and bacterial infections and loss of feeling in the foot.

People with diabetes are recommended to have their feet checked at least once a year.

Weight loss and diabetes | Health & Fitness Expert

Weight and Diabetes.

A balanced diet and an active lifestyle can help all kids maintain a healthy weight. For kids with diabetes, diet and exercise are even more important because weight can affect diabetes and diabetes can affect weight.

This is true for kids and teens with type 1 diabetes or type 2 diabetes.

Weight and Type 1 Diabetes
In diabetes, the body doesn't use glucose properly. In type 1 diabetes, the pancreas does not make enough insulin.

Undiagnosed or untreated type 1 diabetes can cause weight loss. This causes weight loss due to dehydration and loss of calories from the sugar that wasn't used as energy.

Kids who develop type 1 diabetes often lose weight even though they have a normal or increased appetite. Once kids are diagnosed and treated for type 1 diabetes, weight usually returns to normal.

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Developing type 1 diabetes isn't related to being overweight, but keeping a healthy weight is important. Too much fat tissue can make it hard for insulin to work properly, leading to both higher insulin needs and trouble controlling blood sugar.

Weight and Type 2 Diabetes
In type 2 diabetes, the pancreas still makes insulin, but the insulin doesn't work in the body like it should and blood sugar levels get too high. Most kids and teens are overweight when they're diagnosed with type 2 diabetes. Also, weight gain in people with type 2 diabetes makes blood sugar levels even harder to control.

People with type 2 diabetes have a condition called insulin resistance. For people with type 2 diabetes, getting to a healthy weight and exercising regularly makes it easier to reach target blood sugar levels. For overweight people without type 2 diabetes, losing weight and exercising can cut their risk of developing the disease.

The Importance of a Healthy Weight
When kids with diabetes reach and maintain a healthy weight, they feel better and have more energy. They also may be less likely to develop complications from diabetes, like heart disease.

Doctors use body mass index (BMI) to determine if a person's weight is healthy. If your doctor recommends that your child lose weight to control diabetes, a weight management plan can hel. Even if your child's BMI is in the healthy range, the doctor can help you come up with a healthy meal and exercise plan.

How Can I Help My Child?
Your emotional support is an important part of helping your child get to a healthy weight. Help your child understand that all healthy people need to actively manage their weight — even you.

And remember that kids pick up on parental attitudes and actions about weight and eating — after all, you buy the food and cook the meals. Some kids with diabetes — especially teens — may try to lose weight with fad diets or other extreme measures. These aren't good for anyone, but they're especially unhealthy for people with diabetes because they throw blood sugar levels off track.
Skipping insulin. Your diabetes health care team can help you form a plan to avoid low blood sugars through changes in medicine or timed snacks.
By following the doctor's advice about food and exercise, your child can reach and maintain a healthy weight. Kids who reach a healthy weight feel better and find that diabetes management is easier.

Can i reverse type 2 diabetes | Health & Fitness Expert

Can i reverse type 2 diabetes?

Although there's no cure for type 2 diabetes, studies show it's possible for some people to reverse it. Not only can shedding pounds help you manage your diabetes, sometimes losing enough weight could help you live diabetes-free -- especially if you've only had the disease for a few years and haven't needed insulin.

Low-Calorie Diet
Several studies in England have looked at the effects of a very low-calorie diet on diabetes. Two had people follow a mostly liquid diet of 625-850 calories a day for 2-5 months, followed by a less restricted diet designed to help them keep off the weight they lost. Both studies found that nearly half the people who took part reversed their diabetes and kept their blood glucose near the normal range for at least 6 months to a year.
This type of diet is extreme. But the chance that it could send you into remission may give you strong motivation to stick to it.

Most of the people who reversed their type 2 diabetes lost 30 pounds or more. So it's important to get started on a weight loss plan as soon as possible after you're diagnosed.
What Happens
When you have type 2 diabetes, cells that help your body control your blood sugar stop working right. People who lost weight had lower levels of fat in their liver and pancreas, and for some of them, that helped the beta cells in their pancreas that release insulin and control blood sugar start working again.

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The odds of rescuing those cells are best early on. That suggests it may be better for doctors to help people lose a lot of weight after a diagnosis, rather than make small lifestyle changes and manage symptoms with medication.
Exercise
More physical activity is a way to improve diabetes, but it may be tough to lose enough weight to go into remission with workouts alone. Exercise can help you get there, but expect to change your diet as well.

Bariatric Surgery
This type of surgery helps you lose weight by changing your stomach and digestive system to limit how much you can eat. Aside from helping you lose weight, it may help reverse diabetes in other ways, although scientists don't yet know exactly why. One theory is that it affects the hormones in your gut to help your body control blood glucose.

Researchers estimate that upwards of three-quarters of people see their diabetes reversed after bariatric surgery. But most people who have it done end up reversing their diabetes.

Fasting
Fasting can be a practical way to lose weight because it's fairly straightforward, but it's not a mainstream treatment for type 2 diabetes.

A very small study found therapeutic fasting -- going without food and drink with calories for a set amount of time -- can help reverse type 2 diabetes. They would eat only dinner on days they fasted, and lunch and dinner on days they didn't fast, focusing on low-carbohydrate meals.
Two of the people in the study were able to stop taking all diabetes medication, and the third stopped three of their four medications. They lost between 10% and 18% of their body weight, or 20-23 pounds.

Another study showed that eating very few calories (500-600) 2 days a week and a normal diet the other days helped people with type 2 diabetes lose weight and lower their blood sugar levels just as much as limiting calories to 1,200-1,500 every day.

If you want to try fasting, you should work with your doctor so you get the right information and support to do it safely.
What Doesn't Work
When it comes to reversing diabetes, there's no magic pill. If you see a product that claims to cure diabetes or replace your prescribed diabetes medication, beware.

Is type 2 diabetes curable | Health & Fitness Expert

is type 2 diabetes curable?

There isn’t a cure for diabetes right now. But our scientists across the UK are pushing boundaries and taking steps to build a future where diabetes can do no harm.

Our scientists are busy with exciting developments. Here, we take a look at the life-changing research taking place both for type 1 and type 2 diabetes.

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Is there a cure for type 2 diabetes?
There’s no cure yet, but our scientists are working on a ground-breaking weight management study, to help people put their type 2 diabetes into remission.

Remission is when blood glucose (or blood sugar) levels are in a normal range again. This doesn’t mean diabetes has gone for good. It’s still really important for people in remission to get regular healthcare checks. But being in remission can be life changing.

Our ground-breaking study is called DiRECT, short for Diabetes Remission Clinical Trial, and it could completely change the way type 2 diabetes is treated in the future.
Is there a cure for type 1 diabetes?
In type 1 diabetes, insulin-producing beta cells in the pancreas are destroyed by the immune system. This means you can’t make the insulin you need to live.

To stop type 1 diabetes we need to disrupt the immune system’s attack on beta cells. And our scientists are working on it. They’re aiming to develop and test treatments – called immunotherapies – that target the immune system to stop it destroying beta cells.