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Tuesday, 23 December 2014 20:52 Written by MIguel Velazquez
Carolyn G. Dudley, MD

Are You Losing Weight, or Losing Fat?

When you start a diet and exercise program, you are trying to lose fat, right? But many people diet and only lose pounds. Pounds may mean losing muscle or water weight. How can you be assured that you are only losing fat? After working hard to lose weight, many people find that once they relax and stop following their exercise and diet program, they gain the weight back. This is usually because water weight is easily regained. Unfortunately, many times lost muscle is replaced with fat.

When starting a diet and exercise program, most people want to be slimmer. Losing pounds is not the same as losing inches. When you start an exercise program, body weight may actually increase because muscle is more dense than fat. When this happens, you may become discouraged and discontinue your program because the scale says you weigh more. Knowing that you are losing fat encourages you to stick with your program.

ummm-im-done-2Five pounds of fat compared to five pounds of muscle.

Body weight may decrease when bone, water, muscle, feces or fat volume is decreased in the body. Why waste your time with a diet plan that does not decrease fat? One of the Gold Standard methods to measure body fat is with DEXA scanning. Most are familiar with DEXA scanning to measure bone density. The same technology can also be used to measure the amount of fat and water in the body. An added bonus of the technology is an actual picture of the distribution of fat in the body and a measurement of bone density.

ummm-im-done-3Many overweight persons stay that way because the body has lost the ability to burn fat. How can you teach your body to burn fat? The first part of any weight loss program should be an initial assessment. The initial assessment should include a body fat percentage. The Gold standard for measuring body fat percentage is the DEXA scan. Most people that have heard of the DEXA scan associate it with measuring bone density, but this piece of equipment is also able to assess total body fat. A good method of assessing the progress and success of any weight loss program is a periodic assessment of the total body fat percentage to ensure that the weight loss program is targeting fat rather than muscle and water.

Diagnostic Radiology Ultrasound and Breast Center offers both the initial assessment and follow-up of total body fat evaluations. Call us to schedule your DEXA scan for your total body fat assessment. Call us at 404-252-3430 to schedule your appointment.

 

Carolyn G. Dudley, MD
Diagnostic Radiology Ultrasound & Breast Center

Carolyn G. Dudley has over 30 years' experience in imaging. She attended Bryn Mawr College, Howard University and completed her Diagnostic Radiology residency at Saint Joseph Mercy Hospital in Pontiac, Michigan. She is board certified by the American Board of Radiology and is a member of the Alpha Omega Alpha (AOA) Honor Medical Society.

Dr. Dudley was one of the pioneers in developing techniques to diagnose breast cancer utilizing MRI. Presently, she has a private practice in Atlanta, Georgia where she offers patients a wide range of outpatient diagnostic services in a convenient and patient-friendly environment. Her practice is the first non-hospital facility in Georgia to offer the latest advancement in mammography: 3D Mammography (breast tomosynthesis). In addition, Dr. Dudley provides 2D Digital Mammography, bone densitometry, total body fat evaluations, and ultrasound utilizing the most up to date technology available.

 

Sponsored by: Diagnostic Radiology Ultrasound & Breast Center | 755 Mt. Vernon Highway, Suite #310 | Atlanta, GA 30328  |  Phone: (404) 252-3430 | www.mammogramatlanta.com

 

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Tuesday, 23 December 2014 20:12 Written by MIguel Velazquez
Lisa Tanker-Potts

4 Week Fitness Jump-Start!

 

 

It's a new year, and one of the most common New Year's resolutions is weight loss. At least 60 percent of people that set out to accomplish their New Year's resolution fitness plans fall off by March. Make this a successful year by achieving all of your fitness goals to reveal the new you!
Attack this month head on with these weekly tips.

WEEK ONE: START STRONG!

001Create a Plan – Use your smartphone or a notepad to write out your short-term and long-term fitness and health goals. These can be weight loss goals and the number of days you will commit to working out. Make sure your goals are realistic so that you set yourself up for success!

Establish baseline measurements – Track your progress with pictures and weekly weigh-ins.
Use your favorite smart phone app to log your activity – Keeping a daily log of the food you eat and your daily activities will hold you accountable in executing your fitness plan.

Write out your meal plan for the week – Eat healthy throughout the day by planning and packing your weekly menu for all meals (three small meals and two to three snacks).

WEEK TWO – STAY ON TRACK!

Review your fitness goals to see if you are on track based on the plan you created last week. If you are, great! Continue to execute your plan! If you were off target, go back to your goals and set intentions that are so important to you that you will have to stick to them. Then, attack your plan. You can do this!

WEEK THREE – FLAWLESS EXECUTION!

You may feel as though you should have reached your goals yesterday but aren't seeing the level of results you imagined. Remember that change occurs with consistent behavior and a high level of commitment. This week, focus on flawless execution by completing all of your workouts and eating healthy.

Healthy Eating Tips to remember this week:

  • Eat breakfast prior to leaving home in the morning
  • Pack your meals, keep them with you and remember to eat every two to 2 1/2 hours
  • Eliminate bread, processed foods and drinks, butter and fried foods
  • Stick to whole, fresh foods and lean meat like fish
  • and chicken

WEEK FOUR – KICK IT UP A NOTCH!

You've proven to yourself that you have the discipline to stay consistent with workouts and healthy eating habits, and now you are seeing results! This week, kick it up a notch by adding 10 additional minutes of cardio at each session. With consistency, you will reach your goals and see the new you!

Happy New Year and Always Live Your Best Life!

 

Attachment-1Need help with great workouts at home?

Check out Lisa's Bikiniology Fitness DVD Program that comes with a 30-day total body workout and
a meal plan guide. Go to www.boutiquebodyfitness.com to get your copy!

Lisa Tanker-Potts is the owner of Boutique Body Fitness Studio located in the Grant Park District of Atlanta. Lisa is considered the guru of fitness for women seeking to enhance their lives through fitness, and has helped thousands of women achieve healthy lifestyles and get the physique of their dreams.

Lisa's trademark is her positive attitude, warm energy and her expertise in training women of all ages. Lisa's upbeat spirit and ability to make every client feel exclusive has quickly propelled her to be a top sought after fitness trainer, speaker and lifestyle expert.

After earning a Master of Business, Master of Health Administration and working eight years in the pharmaceutical sales industry, Lisa decided to follow her passion of helping women to get fit and healthy by becoming a personal trainer.

Lisa has been a regular guest on CBS Better Mornings Atlanta, on the Jennifer Keitt 104.1FM show and on the Atlanta Journal Constitution's Lifestyle blog. Lisa has also been a featured speaker at the BGR National Convention, Transforming Women and Entrepreneurs Conference and the Jennifer Keitt Empowerment Conference.

 

Sponsored by: Boutique Body Fitness | 650 Hamilton Ave SE, Suite D | Atlanta, GA 30312
Phone: (678) 568-9217 | www.boutiquebodyfitness.com

 

 

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Wednesday, 16 March 2011 14:16 Written by
Daryl Madison

Tips on weight loss and fitness

Q: How should I start exercising if I have a lot of weight to lose?
A: The most important thing to remember when you begin exercising, if you don’t currently exercise on a regular basis (regardless of your weight), is to take it slow. The people who attack exercise from the get-go are often the ones who are burnt out within a few days because they are overworking their bodies. By training in intervals, or using a program that’s divided into phases, your body gradually adjusts to the activity so it becomes an easier thing to integrate into daily life instead of feeling like a shock to the system.

Q: Is there any exercise I can do with my child that will help both of us stay healthy and won’t be “boring” to them?
A: You’re right; above all kids just want to have fun. If you label something “exercise” with them, chances are they’ll feel like they’re completing another chore. It seems like a no-brainer, but integrating a little more activity into the things you do daily can really help. Race them across the playground when you’re taking the dog for a walk, see who can count the greatest number of red cars when you’re walking from your parking space further away from the store- make it more about play than work.

Q: Is it safe for people with high blood pressure to begin an exercise routine?
A: You really should heed the warnings you always hear about consulting your physician before you begin a new exercise regimen. This is especially true if you have a cardiovascular concern whether it’s mildly high blood pressure or something more severe. After your doctor has given you the green light for regular physical activity, you can make the most of it by engaging in a thorough warm up and slow cool down before and after each session. If you do have a heart issue, this also helps minimize the strain placed on your heart and blood vessels, providing proper balance of rest and aerobic activity.

Q: Are there any foods you know that can kill a diet?
A: We all know there are types of foods (i.e. processed, fried, overly salted, etc.) that can spell certain death for your best health efforts. There are other, less visible things that could also mean trouble- hidden sugars can drastically increase the caloric value in foods deemed healthy by marketers. Fruit juice cocktails and yogurt are two such examples. A good trick is to analyze the nutrition label on the back of a product and ensure that the percentage daily value (%DV) isn’t excessive for ingredients like sodium, total fat, or sugars.

 

Chair-A-Cise
www.chairacise.com

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Friday, 07 May 2010 14:53 Written by
Kyle D. Holloman

Weighing In

You may be wondering why all of a sudden, after years of living a healthy lifestyle and looking trim, you have put on a few pounds that you just can’t shake off. You are not alone—we all gain weight as we age because our metabolism slows down due to the loss of muscle tissue. After the age of 40, you lose 2 percent of your muscle mass per year, and after age 50, you lose 5 percent per year.

The loss of muscle mass means that your metabolism slows down and fat increases to replace the lost muscle, which affects your body’s ability to thermo-regulate its core temperature. To fight against this natural process, it is important to maintain as much muscle tissue as possible to keep your weight level. Here are a few tips to help you lose those last 10 pounds:

Keep an eye on how your body reacts to the food you eat.
Certain foods can have an adverse reaction in your body, causing inflammation in the abdomen, making it near impossible to lose the weight you desire. Try eliminating foods that make you feel heavy and tired, as they probably don’t work for you. In addition, eat as many fresh foods as possible.

To retain muscle mass, eat at least half of your body weight in ounces of protein per day.
So, if you weigh 150 pounds, you should be eating 75 ounces of protein per day. If you are looking to gain muscle mass, eat .75 to 1 ounce of protein per pound of body weight.

In order to achieve the best results possible, you need to be consistent with both your training and dietary intake.
It takes 3 weeks to develop a habit—those initial 3 weeks are the hardest to manage. However, consistent behavior will bring results.

 

Concourse Athletic Club
8 Concourse Parkway
Sandy Springs, Georgia 30328
(770) 698-2000
www.concourseclub.com

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