Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
I think the consensus is that weight loss is possible through various means but the difficulty arises when you want to maintain the degree of weight loss you have experienced. Most research that has assessed weight-loss strategies have shown that quite frequently, weight loss cannot be maintained successfully over the1 year mark or beyond.
However, some new research presented at the Canadian Cardiovascular Congress has shown that a combined approach or diet and exercise may be the key to sustained weight management.
Research presented by the author indicated that in his small pilot study involving obese, high-risk patients a program consisting of interval training on a stationary bike combined with a Mediterranean-type diet was effective in sustained weight-loss without rebound weight-gain.
The study looked at 29 obese adults at high risk for cardiovascular disease who lost an average of 7 Kg. (15 Lbs.) after completing a 9 month program of diet and exercise which they were able to sustain at the 18 month period.
According to the senior study author, “What’s new is using what’s been determined to be optimal in terms of diet and exercise in a combined fashion and using it for the length of time we did.” “The take-home message is [that the program is] highly efficient for weight loss, improving cardiometabolic risk, improving exercise tolerance, and if you continue on it, you are able to maintain the benefits long term.”
This is an excellent take-home message for anyone who is serious regarding their own efforts to manage their weight more effectively. I have always recommended a combined approach of cardiovascular training and a Mediterranean-type of diet rich in fish, whole grains, vegetables, fruit, legumes and olive oil. The added benefit of interval training utilized for the exercise part of the program is a novel idea as it can lead to the same degree of caloric expenditure and muscular work in a shorter time frame. However, it is more difficult and tiresome.
The subjects in this study consisted of 29 adults with an average age of 52. At the beginning of the study, the participants had an average body mass index (BMI) of 37 and a waist circumference of 113 Cm. (44.5 Inches) This degree of waist circumference places these subjects at a much higher risk of type-2 diabetes and heart attack. The subjects participated in a spinning cycling session consisting of two sets of 10 minutes each of repeated cycles of 10-15 seconds of intense cycling followed by 10-15 seconds of recovery cycling. The total session was 34minutes long. The important issue was that the subjects also trained with weights for 20 minutes following the cycling sessions!
After the 9 month trail had been completed the subjects were found to have lost an average of 3 inches from their waist and their systolic blood pressure had dropped by 6 mm Hg. and their LDL/total cholesterol had dropped significantly. The significant findings of this study were that the subjects exercise capacity (METS) increased from 7.8 to 9.4 and their fasting blood sugar improved by 23% in the diabetic subjects and 10% in the participants who had metabolic syndrome!
Although this was a small pilot project, the results of this study are exciting because they indicate that even obese, high-risk people can greatly improve and maintain their own health outcomes with a change in lifestyle dynamics without the reliance upon drugs or surgery!
Anyone is capable of doing this…even you!
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project