Ways To Jump Start Weight Loss – This newly renovated gym has a variety of equipment, so you never have to wait. The customers are polite, courteous and the staff is knowledgeable and always happy to see you!
Bradley Wellness Center always has a welcoming atmosphere and offers a variety of options for guests looking for fitness classes. The main reason I chose BWC over other local gyms was its wide range of group classes and class times. Spin, yoga, aerobics, weight lifting… there’s a class for everyone! If you haven’t tried BWC yet, I encourage you to contact them too and ask about a gym tour or free one-day trial pass!
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Ways To Jump Start Weight Loss
This is the perfect place to exercise. The staff is very helpful with all your needs. It is always a very neat and clean facility.
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Bradley Wellness is more than just a gym, it is an institution that improves the lifestyle of many people. They look for ways to better serve and improve the community.
Bradley Wellness Center is more than just a gym! It’s a facility full of family and friends who all want to achieve the same goals! Great staff, great classes, great equipment, something for everyone!
I love this place. We really appreciate the attitude of the staff. They are very useful for you. They show you how to use the equipment properly and work with you on exercises that benefit you and your limits. The apartment was very well maintained. The shower was clean and had good water pressure. We loved the sauna and steam room. We have been here since 1997. When we start a diet, we naturally want to get the best fat loss results as quickly as possible. We look for shortcuts and can fall prey to weight loss myths. The following article will outline six popular myths about how to start losing weight and better options for each myth.
They are promoted as a way to permanently eliminate fat, but the reality is that they do not.
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An extensive review of all the evidence on weight loss supplements found that there was no evidence that any of them resulted in significant weight loss (1). In fact, some have been found to be harmful to health.
Eat right and exercise and stop relying on magic potions and pills. They don’t work and they never will.
We are often told that “if we don’t burn these carbs, they will turn to fat.” impossible! By then, your pet will have transformed into a T-Rex.
This is because your metabolism doesn’t slow down when you sleep, it actually speeds up! (2). Therefore, the idea that body fat accumulates while sleeping is not supported by evidence.
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Additionally, a study of police officers found that when they ate 80% carbs in the evening, their leptin levels were higher and they lost more fat. Leptin is your hunger hormone: the more you have, the less hungry you are (3).
Additionally, carbohydrates help you sleep better by increasing tryptophan and serotonin, two brain chemicals involved in sleep (4).
Don’t be afraid to eat most of your carbohydrate allowance at dinner or before bed; in fact, it can at least be more useful.
There’s an old myth that when we eat carbohydrates, the spike in insulin tells our bodies to start “storing fat.”
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But it is not true. You can only store fat if you eat more calories than you burn. Here are some facts:
Whey protein also increases insulin (6), actually producing more insulin than white bread (7).
When the diet is 77% carbohydrate and still in a caloric deficit, the “insulin spike” has no effect (8). Subjects continued to lose weight as usual.
Future studies will compare low-carb and high-fat diets to high-carb diets to see what differences there are. Not surprisingly, there was no difference in fat loss when protein intake was consistent (9).
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The main thing is that you can eat carbohydrates. A balanced diet will not hinder your fat loss progress.
The concept here is that if you don’t eat anything before you work out in the morning, your body will turn directly to fat as a fuel source. While this may seem plausible, it is not supported by science (10).
In fact, research shows the exact opposite: It’s better to eat less carbs, protein, and fat because it actually gives you more energy to exercise (10). This makes it a superior product that results in weight loss.
So make sure you eat something before your workout to get the most out of your workout.
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This is one of the most successful marketing slogans used to sell breakfast cereal. The only problem is it’s fake!
Eating more food at breakfast and therefore “jumping your metabolism” doesn’t mean you’ll burn more fat (11).
An additional study of 283 adults found no difference in weight between breakfast eaters and breakfast skippers (12).
If you like breakfast, eat it. Just make sure to include its macronutrient content in your daily intake.
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This myth is completely contradictory and ignores the findings on why protein is your best friend when it comes to weight loss.
With only 4 calories per gram, fat has 9 calories per gram (carbohydrates also have 4 calories) (14).
Because your body needs energy to break down and digest protein, you burn 30% of the calories when you eat protein. For example, when you eat 100 calories from protein, you’re actually only eating about 70 calories (15). For fats, this percentage is only 0-3%, and for carbohydrates, this percentage is only 5-10% (15).
Another 2014 study surprised every fitness fanatic on the planet; resistance trained subjects who overfed 800 calories with whey/casein powder did not gain any weight! (16).
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Not all calories are created equal. If you are really hungry, you should eat/drink lean protein to minimize fat gain. A diet that meets the latest protein and fat loss recommendations is essential.
Now that you know the truth about these weight loss myths, we hope it will prevent you from experiencing any setbacks in your weight loss journey!
(1) Manoor, M. M. (2012). Dietary supplements to improve body composition and weight loss: where is the evidence? , International Journal of Sports Nutrition and Exercise Metabolism, 22 (2), 139-154. Retrieved March 18, 2021, from https://journals.humankinetics.com/view/journals/ijsnem/22/2/article-p139.xml.
(2) Mischler I, Vermorel M, Montaurier C, Mounier R, Pialoux V, Péquignot JM, Cottet-Emard JM, Coudert J, Fellmann N. Long-term daytime exercise repeated over 4 days increases sleeping heart rate and metabolic rate. Can apply J Physiol. 2003 Aug;28(4):616-29. doi: 10.1139/h03-047. Phone number: 12904638.
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(3) Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z. Changes in diurnal leptin, ghrelin and adiponectin profiles in obese patients after evening carbohydrate intake. Nutr Metab Cardiovascular Disease. August 14, 2012.
(4) Afaj A, O’Connor H, Zhou CM. A high-glycemic carbohydrate diet shortens the time it takes to fall asleep. American Journal of Clinical Nutrition. 2007 Feb;85(2):426-30. doi: 10.1093/ajcn/85.2.426. Err: Am J Clin Nutr. 2007 Sep;86(3):809. PMID: 17284739.
(5) Varden TA et al. A two-year randomized trial of obesity treatment in primary care practice. N England Medical Journal. 2011 Nov 24;365(21):1969-79. doi: 10.1056/NEJMoa1109220. Electronic version November 14, 2011.
(6) Claessens M, Calame W, Siemensma AD, van Baak MA, Saris WH. Effects of different protein hydrolyzate/carbohydrate mixtures on postprandial glucagon and insulin
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(7) Salehi A, Gunnerud U, Muhammed SJ, Ostman E, Holst JJ, Björck I, Rorsman P. Insulinogenic effect of whey protein is partially mediated by direct action of amino acids and GIP on beta cells. Nutr Metab (London). 2012 May 30;9(1):48.
(8) Shintani TT, Beckham S, Brown AC, O’Connor HK. The Hawaiian diet: A randomized, high-carbohydrate, low-fat, multicultural diet that reduces chronic disease risk factors: obesity, hypertension, hypercholesterolemia, and hyperglycemia. Hawaiian Journal of Medicine 2001 Mar;60(3):69-73. PMID: 11320614.
(9) Sachs FM, Bray GA, Carey VJ, Smith SR, Ryan DH, Anton SD, McManus K, Champagne CM, Bishio LM, Laranjo N, LeBoeuf MS, Ruth JC, DeJong Ge L, Greenaway FL, Loria CM, Obazanek E, Williamson DA. Comparison of weight loss diets with different fat, protein and carbohydrate contents. N Engineering Magazine. 2009 Feb 26;360(9):859-73. doi: 10.1056/NEJMoa0804748.
(10) Schoenfeld, B.J., Aragon, A.A., Wilborn, C.D., et al. Body composition changes associated with fasted and nonfasted aerobic exercise. J Int Soc Sports Nutr 11, 54 (2014). https://doi.org/10.1186/s12970-014-0054-7
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(11) Belair F, McDevitt R, Prentiss AM. Meal frequency and energy balance. Br J Nutr. 1997 Apr;77 Suppl 1:S57-70. doi: 10.1079/bjn19970104. Phone number: 9155494.
(12) Dhurandhar EJ, Dawson J, Alcorn A, Larsen LH, Thomas EA, Cardel M, Bourland AC, Astrup A, St-Onge MP, Hill JO, Apovian CM, Shikany JM, Allison DB. Effectiveness of breakfast recommendations for weight loss: a randomized controlled trial. American Journal of Clinical Nutrition. 2014 Aug;100(2):507-13. DOI: 10.3945/ajcn.114.089573. Epub 2014 Jun 4. PMID: 24898236; PMCID: PMC4095657.
(14) National Research Council (United States) Committee on Diet and Health. Diet and health: Implications for reducing chronic disease risk. Washington, DC: National Academy Press (USA), 1989. 6. Calories: Total Macronutrient Intake, Energy Expenditure, and Net Energy Storage. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218769/
(15) Vanbakhma. Dietary activation of the sympathetic nervous system and its cardiovascular and thermogenic effects in humans. physiological behavior. 2008;94:178–86.
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(16) Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. Effect of consumption of a high-protein diet (4.4 g/kg/day) on body composition in resistance-trained individuals.
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