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Those elusive trouble areas

Spot reduction approach to weight loss is common exercise myth

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Targeting a single area for weight loss is often an exercise in futility and frustration.

There are plenty of myths and misinformation in regard to health and fitness. One myth that stands out and is a frequently asked question is “how can I get rid of this?”

“This” is referring to a particular fatty part of the body where someone wants to reduce – often known as spot reduction. Most people, both men and women, have specific parts of their body where they wish to reduce fat or eliminate flab. For women it is generally the hips, thighs, triceps and buttocks; for men, it is often the abdominal area.

The bottom line is that most people have a “problem area” they don’t like and want banished, but are at a loss, or find themselves spinning their wheels, in trying to chip away at this fat-laden area.  Can it be done and how?

The easy answer is yes, you can eliminate fatty areas, but the less than popular and accurate truth is that you will not be able to eliminate fat in a specific area solely by exercising that one area – spot reduction simply cannot be done and the notion that it can is an ill-fated belief.

Furthermore, Mother Nature played a cruel joke on the human body and she holds on to those problem areas with gusto and lets go of the fat in these areas at the last possible stage of weight loss. In other words, the area where you put fat on first is eliminated last and vice versa. For instance, the face is generally the last area where excess fat begins to show and the first place we take it off. Inversely, if we put fat on the hips or stomach first, that is the area that is the last to go. And fighting Mother Nature is a losing battle.

We all have patterns of weight loss that are genetic and predetermined. It’s important to acknowledge because our weight loss and gain sequence tends to repeat; i.e. you typically gain and lose weight in the same pattern over and over and don’t have control over this. We simply cannot control which fat deposits will decrease first.

So just how in the world does one get rid of those flabby triceps or decrease the fat in the stomach? The pat answer is eating well, cardiovascular activities and weight training, but the reality is more in the exactness in how you approach each of these components.

I wanted to lose 15 pounds of fat, predominately around my middle and creeping into my face. Lack of continuous exercise and sugar indulgences seem to have been the culprit. And while I know I am supposed to be perfect as a personal trainer, even trainers have their struggles.

First I will put a plug in for Loseit.com – a weight loss or gain program arguably not unlike others such as Weight Watchers. LoseIt is a smart phone app and can be loaded on your PC or laptop as well.

Aside from the obvious benefit of the tracking component of the eating program, what I was awarded most from using this program is in heightening my awareness and in helping me make more educated eating decisions. You simply have to exhaust more calories than you consume and also consume healthy calories. The amount and what you eat makes a significant difference.

But proper nutrition is one third of the three essential components. It’s imperative that in addition to eating well, you must perform both cardiovascular activities and engage in a systematic weight training program. And because these fat areas are stubborn, there’s no other way, other than liposuction (another column) than to be aggressive and diligent in your weight loss program.

What it takes to accomplish these goals is dependant upon the individual. For me, it’s taken the following: four to five days of cardiovascular activity for 45 minutes, three to five days of weight training and a 1,600-calorie limit unless I exercise, which can give me another 500-700 calories. It hasn’t been easy — it’s amounted to a gradual yet complete lifestyle change. But it’s worked. I’ve lost 10 pounds in five weeks. The last five will be harder, which is often the case.

While I don’t have a cheat day and stay true to my program consistently, there is a fluctuation in my focus as there will be with yours. Seeing the fat decrease from my “muffin top” has been a great motivator for me. And I try to stay in the present — doing what I can in any given moment as opposed to always focusing on the overall main goal. It’s often easier to focus on two pounds per week instead of getting overwhelmed by the entire 25.

I’m pleased with my progress, especially in the mirror. You can achieve success too with a specific action plan.

 

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Health

UNAIDS to commemorate Zero Discrimination Day’s 10th anniversary

UN agency urges global action to protect human rights

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A UNAIDS anti-discrimination exhibit at Tocumen International Airport in Panama in 2018. (Washington Blade photo by Michael K. Lavers)

As the world marks the 10th anniversary of Zero Discrimination Day; UNAIDS is sounding the alarm on the increasing threats to human rights, calling for renewed efforts to protect the rights of all individuals as a fundamental step towards ensuring health for everyone.

Established by UNAIDS a decade ago, Zero Discrimination Day aims to promote equality and fairness regardless of gender, age, sexuality, ethnicity or HIV status. The progress achieved over the past years is now in jeopardy, however, due to rising attacks on the rights of women, LGBTQ people and other marginalized communities.

UNAIDS Executive Director Winnie Byanyima emphasized the critical link between protecting human rights and safeguarding public health. 

“The attacks on rights are a threat to freedom and democracy and are harmful to health,” she said in a press release. “Stigma and discrimination obstruct HIV prevention, testing, treatment and care and hold back progress towards ending AIDS by 2030. It is only by protecting everyone’s rights that we can protect everyone’s health.”

Despite challenges, there has been notable progress. 

At the onset of the AIDS pandemic more than 40 years ago, two-thirds of countries criminalized consensual same-sex sexual relations. They are now decriminalized in two-thirds of countries. An additional 38 countries around the world have pledged to end HIV-related stigma and discrimination, contributing to positive changes that include 50 million more girls attending school compared to 2015.

To sustain and enhance these advancements; UNAIDS urges global support for women’s rights movements, LGBTQ rights, racial justice, economic justice, climate justice and peace initiatives. By standing with communities advocating for their rights, the U.N. aims to reinforce the collective effort towards a more inclusive and equitable world.

Zero Discrimination Day is observed on March 1.

Events and activities that will take place around the world throughout the month will serve as reminders of the essential lesson and call to action: Protecting everyone’s health is synonymous with protecting everyone’s rights.

“Through upholding rights for all, we will be able to achieve the Sustainable Development Goals and secure a safer, fairer, kinder and happier world — for everyone,” said Byanyima.

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Health

New CDC report finds transgender women at higher risk for HIV

More than 1,600 people in seven cities surveyed

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The Centers for Disease Control and Prevention in Atlanta (Photo courtesy of the CDC)

The Centers for Disease Control and Prevention issued a new study report this week that revealed that restricted by employment and housing discrimination and lack of access to needed gender-affirming healthcare for transgender women increasing the risk of contracting HIV. 

Researchers reviewed data from a 2019-2020 survey, the National HIV Behavioral Surveillance Among Transgender Women, which found that the demographics of HIV/AIDS have been disproportionally high, especially among Black and Latina trans women, who had experienced employment and housing discrimination coupled with lack of access to gender-affirming healthcare.

The Jan. 25 Morbidity and Mortality Weekly Report was based on data studies of more than 1,600 trans women in seven major urban locales. Participants from Atlanta, Los Angeles, New Orleans, New York, Philadelphia, San Francisco and Seattle were chosen by referrals from people and community-based organizations who knew or were part of the local population of trans women.

The study’s researchers noted: “Employment discrimination occurs at the overlapping nexus of poverty, homelessness, incarceration, health insurance, disability, food insecurity and survival sex work. These issues are interconnected.”

The study stated that trans women’s inability to access quality healthcare, including gender-affirming treatment or access to PrEP, and can expose them to potential incarceration as many turn to “survival sex work” and violence, which increases the risk of contracting HIV. 

The study’s author’s pointed out: “When economically marginalized transgender women are refused employment, this refusal cyclically contributes to economic hardships. This analysis …demonstrates the importance of transgender women working and living with dignity and without fear of unfair treatment.”

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Health

A Whole New Perspective on Well-Being

The Mather’s team recognizes that everyone’s wellness journey is completely unique to their life experiences and influences.

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The Mather is incorporating biophilic design—a design approach to facilitate access to nature or things that replicate natural patterns.

It’s easy to spot the distinctive, elegant silhouette of The Mather, a Life Plan Community for those 62+ opening this spring in Tysons, Virginia. What is not apparent to the naked eye is The Mather’s unique wellness philosophy, which is literally built into the community. 

The Mather’s team recognizes that everyone’s wellness journey is completely unique to their life experiences and influences.

Nature is one of the important factors that contribute to well-being. So The Mather is incorporating biophilic design—a design approach to facilitate access to nature or things that replicate natural patterns. This can include interior spaces with sightlines to a garden, choosing natural wood and stone as interior materials, or incorporating fragrant flowers and plants indoors to spark memories and provide tactile opportunities such as gardening. 

Residents of The Mather will be able to select from plentiful amenities, programs, and other offerings to target their personal wellness goals and preferences.

“Providing biophilic design within interior settings connects residents to the natural world,” says Mary Leary, CEO and President of Mather, the organization behind The Mather. “Research shows that a connection to nature provides positive benefits to mental states and overall well-being. At The Mather, biophilic design is the intersection of buildings and programs with nature in an urban setting.”

“The Mather is attracting a diverse group of older adults,” says Mary. “As a result, we aim to incorporate wellness practices from around the world, including Wyda movement theory of the Celtic Druids, which helps people achieve harmony with nature and contentment through mindfulness.” This holistic regenerative approach is similar to Qi Gong and yoga, while born in a different part of the world. Mather Institute has a special focus on mindfulness to support older adults’ practice of present moment awareness, which can lead to increased overall well-being, compassion, and joy.

A very different example of a wellness offering at The Mather is the Gharieni Welnamis spa wave bed, which uses computer-controlled vibrational therapy and audio frequencies to train the brain to relax. “The bed increases mindfulness, concentration, and creativity—all of which support our mission of creating Ways to Age Well,SM” says Mary.

These and other personalized ways to wellness will ensure that residents of The Mather can choose from seemingly countless ways to focus on their well-being. In other words, the sky’s the limit!

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