Long-Term Persistence of Hormonal Adaptations to Weight Loss
Authors: Priya Sumithran, M.B., B.S., Luke A. Prendergast, Ph.D., Elizabeth Delbridge, Ph.D., Katrina Purcell, B.Sc., Arthur Shulkes, Sc.D., Adamandia Kriketos, Ph.D., and Joseph Proietto, M.B., B.S., Ph.D.Author Info & Affiliations
Published October 27, 2011
N Engl J Med 2011;365:1597-1604
DOI: 10.1056/NEJMoa1105816
Resistance Band Exercises
1. Scapular Retraction
2. Flutter Kick
3. Plank Leg Lifts
4. Bicep Curl
5. Band Pull-Aparts
6. Abductor Lifts
7. Reverse Plank Leg Raise
8. Heel Stretch
9. Abduction Crunch
10. Walking Side-Lunges
11. Walking Squats
12. Static Lunge
13. Fire Hydrants
14. Clam Shell
15. Alternating Surrenders
16. Sumo Squat
17. Frog Birdge & Open
18. Single Leg Dead Lift
19. Donkey Kick
20. Kick-Back
1. Scapular Retraction
Hold the resistance band with the anchor coming from shoulder height. While holding onto a band, pull back your shoulder blade as far as you can. Bring it forward and take it back. Don't bend elbows.
https://library.theprehabguys.com/vimeo-video/scapula-retraction-band/
2. Flutter Kick
Lie on your back with your hands by your side. Place band around your ankles.
Raise your left foot as high as you can and lower it at a controlled pace. While lowering your left foot, raise your right foot and lower it for 1 rep.
3. Plank Leg Lifts
Support your body in the high plank position with your hands and feet touching the ground. Your hands should be under your shoulders and your body in a straight line from head to heel. The resistance band should be placed around your ankles. Engage your core and glutes and lift your left heel up against the resistance of the band. Keep your body aligned, don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.
4. Bicep Curl
Sit straight on a chair. Place the resistance band under one foot. Grasp the band with one hand. Curl your arms towards your chest against the resistance of the band. Slowly return to starting position and repeat for 10 – 15 times. Avoid moving your back, shoulders, and elbows while you perform the biceps curl.
https://fitcarrots.com/exercise/short-resistance-bands/arms-seated-biceps-curls-with-short-resistance-band/
5. Band Pull-Aparts
6. Abductor Lifts
7. Reverse Plank Leg Raise
8. Heel Stretch
9. Abduction Crunch
10. Walking Side-Lunges
11. Walking Squats
12. Static Lunge
13. Fire Hydrants
14. Clam Shell
15. Alternating Surrenders
16. Sumo Squat
17. Frog Birdge & Open
18. Single Leg Dead Lift
19. Donkey Kick
20. Kick-Back
If you want personal discussion, encouragement, clarification and personal support, you can contact me. Email kvssnraos at gmail dot com.
Kambhampati Weight Reduction Consultants - Thane - Mumbai
SPREADING SCIENCE BASED PRACTICES FOR WEIGHT MANAGEMENT
Narayana Rao @knoltweet
https://www.facebook.com/kvssnrao
https://www.linkedin.com/in/narayana-rao-kvss-b608007/
Personal Experience to Share and Mentor. Weight Loss Story - 20 kg Reduction from 80 kg to 60 kg - Diary
https://oldageindia.blogspot.com/2016/12/weight-loss-story-reduction-from-80-kg.html
Research Papers
2022
Rethinking healthy eating in light of the gut microbiome
Anissa M. Armet, Edward C. Deehan, Aidan F. O’Sullivan, Carla M. Prado, Alice J. Lucey, Jens Walter
Open ArchiveDOI:https://doi.org/10.1016/j.chom.2022.04.016
REVIEW| VOLUME 30, ISSUE 6, P764-785, JUNE 08, 2022Download Full Issue
PDF [3 MB]
https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(22)00222-0
Metabolic consequences of obesity and type 2 diabetes: Balancing genes and environment for personalized care
Nicolas J. Pillon
Ruth J.F. Loos
Sally M. Marshall
Juleen R. Zierath
Open AccessPublished:March 05, 2021DOI:https://doi.org/10.1016/j.cell.2021.02.012
REVIEW| VOLUME 184, ISSUE 6, P1530-1544, MARCH 18, 2021
https://www.cell.com/cell/fulltext/S0092-8674(21)00162-8
2017
Our Gut Microbiome: The Evolving Inner Self
Parag Kundu 5
Eran Blacher 5
Eran Elinav
Sven Pettersson 6
Show footnotes
Open ArchiveDOI:
https://doi.org/10.1016/j.cell.2017.11.024
REVIEW| VOLUME 171, ISSUE 7, P1481-1493, DECEMBER 14, 2017Download Full Issue
PDF [2 MB]
Are Gut Microbes Responsible for Post-dieting Weight Rebound?
Julien Chilloux
Marc-Emmanuel Dumas
Obesity has reached pandemic proportions, affecting one-third of humanity, causing greater than 3.4 million deaths, and incurring a loss of quality of life and life expectancy (Ng et al., 2014), as it is a major risk factor for developing type 2 diabetes and cardiovascular disease. The onset of obesity is complex, resulting from the interaction between genetic and environmental factors. Much of the clinical effort to treat obesity targets weight loss, which is a direct and measureable outcome. It turns out this is often the easy part of the job—difficulties arise when trying to maintain weight (Hill, 2004). Dieting is a means to an end for people who want to lose weight, yet when they stop dieting, they put more weight on.
With about 10 million genes (Li et al., 2014), the gut microbiome dwarfs the human genome and is now thought to be a major factor contributing to obesity (Ridaura et al., 2013) as it is significantly altered by Western-style high-fat diets (HFDs) (David et al., 2014). However, due to the complex interaction of the diet, the microbiome, and energy expenditure, the identification of causal mediators of weight rebound remains a major unaddressed challenge. In a recent article, Thaiss et al., 2016 demonstrate how the gut microbiome is involved in post-dieting weight rebound through energy expenditure and how supplementing mice with flavonoids overrides this phenomenon, eventually resetting the rebound clock.
Open ArchiveDOI:https://doi.org/10.1016/j.cmet.2016.12.016
PREVIEW| VOLUME 25, ISSUE 1, P6-7, JANUARY 10, 2017Download Full Issue
PDF [421 KB]
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30649-0
2013
The Origins and Drivers of Insulin Resistance
Andrew M.F. Johnson
Jerrold M. Olefsky
Open ArchiveDOI:
https://doi.org/10.1016/j.cell.2013.01.041
PERSPECTIVE| VOLUME 152, ISSUE 4, P673-684, FEBRUARY 14, 2013Download Full Issue
PDF [696 KB]
How Does Airplane Travel Affect the Human Body?
Airplane Travel and Blood Oxygen Saturation
Typically, in-cabin air pressure is equivalent to that seen at 5000 to 8000 ft altitude mountains.
Local hypoxia causes vasodilation (decrease in blood pressure) and increased capillary permeability, as well as increased ventilatory effort and heart rate.
Deep venous thrombosis (DVT)
The risk of DVT is not limited to travel by airplane, and long-distance travelers by car, bus or train are also at risk.
The symptoms of DVT include:
Swelling leg or arm
Pain or tenderness
Warm or red skin
https://www.news-medical.net/health/How-Does-Airplane-Travel-Affect-the-Human-Body.aspx
Jet Lag Could Make You Gain Weight, Study Finds
Eran Elinav of the Weizmann Institute of Science told The Telegraph: "These findings provide an explanation for a long-standing and mysterious observation, namely that people with chronically disturbed day-night cycles due to repetitive jet lag or shift work have a tendency to develop obesity and other metabolic complications.
"These surprising findings may enable us to devise preventive treatments for these people to lower their risk for these complications."
Long plane journeys also disrupt our sleep pattern. Previous research has shown lack of sleep can increase hormones that increase a person's appetite - potentially another reason why regular flyers gain extra pounds.
What People Can Do Prevent Weight Gain from Jet Lag
Most people can’t simply stop taking business trips, so they will need to find other ways to combat the effects of jet lag. And no, downing a whole pot of coffee or a bunch of energy drinks is not a good idea. The following are some suggestions to help:
Do your best to sleep on the plane when traveling at night. Cover your eyes with a blindfold or take melatonin to feel sleepy at your normal bedtime.
Do not give in to your increased appetite. Be sure to get enough protein and fiber when you do eat and watch your portions.
Dehydration is common during flights, which can make you feel hungry. Make sure to drink plenty of water while traveling.
Sleep only at night, even if you are tired during the day. When you sleep during the day, you won’t feel tired at night, and that will make it harder on your body to adjust. Wait until it’s nighttime at your destination to go to sleep.
https://jameschristiancosmetics.com/tips-to-avoid-weight-gain-from-jet-lag/
