Ways To Change Your Health And Your Life

Ways To Change Your Health And Your Life

You can change your health and your life at the same time. It’s not easy to make lifestyle changes, but well worth it when you find how they make your life much better. Something as simple as switching a snack from a sugary treat or highly processed food to a whole food can make a big difference in how you feel over time. You don’t have to make all the changes at once, you can start with just one thing, such as eating more whole foods and fewer processed foods. Build on that and before you know it, you’ll feel amazing and shed any extra pounds. By making small changes, it can lead to a whole different lifestyle.

Ease into a healthy lifestyle.

You don’t have to change everything at once. You can start with one goal and slowly work toward accomplishing all goals. However, some people find it easier to tackle both an exercise program and healthy eating at the same time. No matter what changes you make, consistency is the key. If you want to add exercise to a healthy diet, it will get you to a fitness goal faster. However, the goal is always to make your lifestyle change a habit. Whether it’s getting adequate sleep, eating healthier, exercising or giving up a bad habit, it all takes time.

If you’re giving up a habit like tobacco or sugar consumption, adding exercise to your life and healthy eating can help.

Eliminating an addiction like tobacco or even heavy sugar consumption is one place where doing more than one change at once is a benefit. Exercise helps cut the stress that withdrawal from nicotine can cause. Most physicians will happily endorse additional exercise and healthy eating when trying to break an addictive habit like smoking. Eating healthy and exercise also help prevent the weight gain that can occur when you give up tobacco products. If you’re giving up addictive drugs or alcohol, get medical help. Going cold turkey on your own can sometimes be dangerous.

Increase your activity and move faster.

If you aren’t ready for a formal exercise program, put more movement in your life. When you clean, move as fast as possible, you’ll get a real workout. Walk more, take the stairs and increase how much you move. In fact, eliminating old unused items and getting your house in order is a huge benefit to making you feel better and can be an activity that keeps you moving and stop the urge when you feel like grabbing a sugary snack.

  • Change your attitude. No matter what your goal or lifestyle changes you make, do it because you love yourself, not for any other reason. You’re worthwhile and deserve to be healthy. Nothing good ever comes from self-loathing.
  • Create a schedule and stick with it. Put exercise on the schedule like an appointment. If you can find a workout buddy, all the better. They hold you accountable.
  • If you’re changing your eating habits, take time to plan a menu and create a shopping list. Go to the grocery after you eat, so you won’t impulse buy snack foods.
  • When you conquer one lifestyle change, you’ll feel empowered to do another. Little by little you’ll gain more mastery over your life.

Strength Training Is Good Medicine

Strength Training Is Good Medicine

When most people think of starting strength training, they picture body builders and bulky muscles. That is just one outcome, based on the trainer and the person they’re training if you’re a man. While some women can develop denser muscle mass, it takes hours of dedication for years and often supplementation for women to bulk up. Unlike men, they don’t have the body chemistry it takes to get big bulky muscles. In other words, if you’re a woman, you can drop that worry about looking like the Incredible Hulk when you add strength training to your workout. What you will get is a huge health benefit and a great, sculpted appearance.

You’ll increase your muscle mass and that makes it easier to shed those extra pounds.

Loss of muscle mass—sarcopenia—starts earlier than you think. If you’ve never been active or started to live a sedentary lifestyle as an adult, you might even show signs of sarcopenia as early as your twenties. Loss of muscle tissue makes it far harder to lose weight, since muscle tissue requires more calories to maintain than fat tissue does, so you burn more calories around the clock when you have more. Obesity has become the leading cause of preventable deaths, since it leads to serious conditions, such as diabetes.

One proven aid to maintain bone density doesn’t come from a prescription drug, but strength training.

Weight bearing exercises that includes everything from walking to weight lifting. Studies show that weight bearing exercises can be as effective as many drugs for osteoporosis. One article from the Journal of Bone and Mineral Research based on research at Griffith University, in Queensland, Australia showed that high-intensity resistance training done twice a week improved the bone mass of postmenopausal women who had low bone mass. Best of all, there were no side effects from this type of treatment. Strength training can build muscles and more muscle mass means stronger bones.

Strength training helps lower blood pressure.

While you shouldn’t throw away your blood pressure pills the minute you start strength training, you should make sure that you not only talk to your doctor about your plans, but also have regular blood pressure checks to make sure the medication is still appropriate after a few months. When you build muscle strength, they contract easier, so it’s easier and doesn’t make the heart work as hard. One precaution. While you’re lifting, you actually raise your blood pressure, temporarily. Always make sure you’re fit enough to participate in physical exercise before you start any program.

  • You’ll build muscle tissue that also helps you improve your balance. That can help prevent falls and injuries.
  • Weight-lifting and strength-training is exceptional for eliminating belly fat. Belly fat, visceral fat, is the hardest to lose and also the most dangerous to your health. Strength-training eliminates it better than cardiovascular workouts.
  • Strength-training helps control blood sugar levels.
  • Consistent strength-training can also boost your mental health and cognitive functioning. Studies show that not only does it boost “happy hormone” levels, it also improves scores on tests measuring cognitive functioning in older adults with cognitive decline.

Some Healthy Snacks You Can Make At Home

Some Healthy Snacks You Can Make At Home

Whether you want to lose weight or just eat healthier, snacks play an important role in your diet. Finding ways to add healthy snacks to your diet is easy. These snacks can be made from common foods you find in any grocery in McKinney, TX, so they’re not expensive to make, nor are the ingredients difficult to find. The role of snacks in your diet should be not only to add more nutrition, but also help keep you feeling fuller so you’ll eat less at meals.

Go to an old favorite of dieters, raw veggies and dip.

While some people can eat every raw vegetable available and never need a dip, most of us like that little extra flavor and pleasure that comes with dipping a veggie. When you add a dip to your snack, it adds extra calories, so in this case, size matters. There are a multitude of veggie dips that are excellent two of my favorites are bean dips and spiced yogurt dip. You can mash almost any type of of bean, with white beans making one of my favorite. A food processor and plenty of spices and lemon zest make a delicious dip. Canelli beans, herbs and Parmesan cheese or other beans pulsed with spices are exceptional. There’s a world of yogurt dips that are super simple, like mixing sriracha sauce, garlic powder, salt and pepper with Greek yogurt. Mashing avocado with lemon juice and spices, Parmesan cheese or salsa also makes a great dip.

Fruit and protein is an outstanding snack.

Nut butter spread on apple slices or grapes with small sticks of cheese can boost your energy immediately with the sugar from the fruit and keep it high with the slower digesting protein. One of my favorite, especially in the summer, combines cottage cheese and cantaloupe. Applesauce and cottage cheese is another good one.

Drink a smoothie that won’t add pounds.

Unsweetened yogurt can make a great snack, especially when combined with fruit. If you have a blender handy, throw it in the blender and make that fruit frozen. It’s delicious. Mix 1/3 cup yogurt with 2/3 cup of frozen fruit and ice.

  • Freeze cubed mango for a cold summer treat that’s sweet and satisfying. Blend frozen berries or fresh fruit with yogurt and pour it in a Popsicle form. These are frozen treats you won’t want to miss.
  • Pack small plastic bags with serving sizes of tree nuts and seeds for a low calorie, high nutrition treat. A few dried cranberries, dark chocolate bits or raisins can add to the flavor and variety. Don’t forget pistachios.
  • A fourth cup of popcorn kernels in a brown paper sack that’s folded on the end is the perfect way to make low calorie microwave popcorn. Sprinkle with various seasoning from wasabi to buffalo wings or a sprinkle of Parmesan cheese.
  • Frozen bananas either plain, mashed and whipped like ice cream or dipped lightly in nuts make a tasty snack that adds nutrition without adding a lot of calories.

Exercise Away Back Pain

Exercise Away Back Pain

If you’re suffering from back pain of any type, you probably want to stay in that easy chair and not move. However, that may be the worse thing that you can do. In fact, you can exercise away back pain in most cases. When you exercise you increase circulation and help build core muscles that can build strength and relieve the pressure that causes the pain. Be aware that not all exercises are appropriate if you have issues with your back. Abdominal crunches, double leg lifts burpees may actually exacerbate your condition. That’s one reason you should always check with your health care practitioner and let your personal trainer know about your condition.

The right type of exercises can actually help relieve back pain.

Laying on your back and bringing one knee to the chest and alternating is one good exercise to help relieve back pain. Knee twists and wall squats also address the issue. Upper back pain gets good results from pectoralis stretch to scapular squeeze. In many cases, when you find the right exercises to reduce pain by stretching the tightened muscles and providing a massage like result.

Don’t discount seeing a doctor for some types of back pain.

Pain that’s constant and won’t allow you to sleep or that leaves your legs tingling, weak or numb should be investigated first. If you find your back pain is accompanied by bladder or bowel issues, you need to see a doctor. Back pain after a major trauma, like a car accident or falling down the stairs, should never be ignored and neither should back pain that’s accompanied by a fever.

If you have chronic back pain, start a program of exercise to build core muscles and improve posture.

If you’re overweight, it can add to back pain, plus pain in your lower joints. Exercising not only helps reduce back pain by strengthening core muscles, but also can help you shed those extra pounds. Seek advice of your personal trainer or your health care provider for exercises to strengthen your back and improve your overall posture. Get more exercise, eat healthier, quit smoking and lift with your legs, not your back. Lifting with your legs means you’ll feel most of the pressure in your legs, not your back.

  • If you have back pain, try stretching, rolling the shoulders, arching the back and other movements that help identify the problem. You’ll often feel some pain, but it shouldn’t be debilitating. If it feels unbearable, stop!
  • Many of the exercises for lower back are done laying on the floor. Have a yoga mat or other type of mat available to do those.
  • Check your clothing to see if it adds to back pain. Clothing that’s too tight and restricts movement can cause it. High heels, heavy purses and even keeping your wallet in your back hip pocket can cause back pain.
  • Good posture is imperative if you want to alleviate back pain. Exercise can help with that, too. Strong abdominal muscles are just as important as strong back muscles when it comes to relieving back pain.

Nutrition For Weight Loss

Nutrition For Weight Loss

To shed pounds, you need to eat fewer calories than you burn. However, you need to pay attention to good nutrition for weight loss to be healthy. As the saying goes, “You are what you eat.” You’re not junk, so don’t eat junk. Too often people try fad diets that promise miracle weight loss. Unfortunately, the weight loss experienced is often water weight. Even worse, the weight comes right back when you go back to old eating habits. To make a difference, you need to learn how to eat healthier, exchanging one food for another and paying attention to good nutritional guidelines.

It’s hard to eat a lot of calories from fresh vegetables.

You don’t have to eat all fresh vegetables, just don’t go for ones that are stuffed with cream cheese, battered and fried—so jalapeno poppers don’t count as a vegetable. Eating veggies as close to natural as possible, with some baking, steaming or grilling allowed, is low in calories, especially for green veggies. Be careful of beans and legumes, sweet corn and potatoes. Eat them more sparingly. Beans and legumes contain high protein and are a good protein option for vegetarians, but higher in calories. Sweet corn is sweet and loved for that reason, but has a high glycemic index. Potatoes are high in starch.

Include healthy fat.

Fat and losing weight don’t seem to go together, but they really do. Not all fat is the kind you see marbled in a steak or in a deep fat fryer. Some is actually healthy for you. Healthy fats include foods like avocados, nuts and olives. They fill you up, plus still provide nutrition. Avocados, for instance contain potassium, lutein and 18 other vitamins and minerals. Not only does the fat fill you, avocados contain fiber, which also leaves you feeling full. Nuts are an exception source of protein, besides leaving you feeling full.

Watching what you drink also makes a huge difference.

While most savvy weight watchers are aware that beverages count, beginners often are in the dark that that soft drink or fruit juice makes a difference. Soft drinks can contain loads of sugar that can pack on the pounds. Don’t switch to diet drinks, they’re almost as bad. One study showed they put on visceral weight, belly fat, which is the most dangerous type of fat. Fruit juice sounds healthy, but it’s missing the fiber of whole fruit and filled with calories. Stick with water and grab an apple or orange instead.

  • Cut out the booze. It’s super fattening with no nutritional value. If you’re in a social setting where you’d like an occasional drink, opt for vodka and soda, a glass of wine, champagne, extra spicy bloody Mary or scotch on the rocks.
  • Go for foods closest to whole foods. The more processed a food, the more potential they have for additives and the less nutrition they contain.
  • Beware of energy bars. Read the ingredients, including the calorie count. Most of the time these are glorified candy bars.
  • Include lots of fiber in your diet. Fiber fills you up, plus keeps you going. It also slows the time traveling through the upper digestive tract and controls blood glucose levels.

A Teenager's Nutritional Needs

A Teenager’s Nutritional Needs

If you’re worried about your teen getting all the nutrients they need, just provide the same type of diet as you would eat for good nutrition. Notice I didn’t stop at the words you would eat. That’s because many adults don’t have the nutrient dense diet they should have. A teenager’s nutritional needs differ slightly, but one thing that’s different is the amount of calories they require. Boys need approximately 2800 calories each day, which shoots as high as 4,000 if they participate in sports. Girls need approximately 2,200 calories a day that increases up to 3,000 when they’re in sports. Adult women only require about 2,000 calories with adult men requiring 2,500.

Make sure they get plenty of calcium, but it doesn’t have to come from milk.

I won’t get into all the studies that are controversial, debating whether drinking milk is good for you or not. Some say it increases the potential for early mortality if more than a glass a day is consumed. Others say it’s quite healthy. One thing is certain, after a child is weaned, the potential for lactose intolerance increases and affects a large portion of the US. There are other ways to get your calcium and ensure your teen gets it. Almonds, beans and lentils, broccoli and dark leafy greens contain it, too.

Protein is extremely important.

Just like adults, teens need protein. Male teens and teens in athletics need more protein per pound of body weight than adults because they’re growing and developing muscle tissue, while adults are simply maintaining muscle tissue. Just like adults, teen diets should contain approximately 10 to 30 percent of the calories from protein. Since the caloric intake is higher for teens, more protein is required. The protein can come from fish, dairy, eggs, poultry, meat or vegetarian options like, lentils, chickpeas, most types of beans and Tofu.

Don’t forget plenty of servings of fresh fruit and vegetables.

You can cook those veggies or serve them raw, however, make sure you provide a colorful plate with many different colors of veggies to ensure your teen gets all the nutrients necessary for a healthy life. The recommended amount is five servings of different types of fruit and vegetables. Another way of saying it is Don’t forget healthy fat. The brain needs fat to operate at its peak, so does the rest of the body. It’s filling, so your teens won’t overeat or reach for snack foods.

  • Teach your teen to make smarter choices when it comes to food, such as whole grain bread or choosing brown or wild rice instead of white rice for more nutrients and lower calories.
  • If choosing yogurt for a teen’s diet, choose the regular yogurt over the low fat yogurt. It helps boost the feeling of fullness and was found to help people lose weight.
  • Avoid serving foods high in sugar and fried foods. Nobody needs extra sugar in their diet and nobody needs deep fried Twinkies, pickles or fries.

Layer Up For Fall

Layer Up For Fall

It’s not always easy to know what to wear when you’re exercising outside in McKinney. Sometimes it looks far warmer than it is and you have to go home after a few minutes to add an extra jacket. Other times, you’re prepared for the cold, only to find you’re way too warm. There’s a solution to this problem, just layer up for fall. Even if you dress appropriately for the weather, once you start exercising, your body warms and you’ll want to shed clothing.

There’s a secret to layering.

It’s not really a secret, but learning how to layer is a skill you’ll want to learn. The undermost layers should be made of wicking material, which is sometimes called DriFit or other trade names. It pulls the moisture from perspiration away from your skin and prevents that uncomfortable wet feeling. The wicking action also helps prevent a chill that comes from damp clothing. Atop that layer, put the one for warmth. Based on the outside temperature, it could be anything from a sweatshirt to a far warmer jacket. Atop it all, consider a rain slicker or windbreaker. Let the weather dictate which one to use.

If you’re dressed for the gym, add a layer to stay warmer.

If you’re like many of my clients, you dress at home to save time. What you wear to the gym is what you wear to workout. That’s not always the best choice. One of two things can occur. Either you chill coming into the gym, creating stiffer muscles that require more warmup, or you sweat profusely and uncomfortably during your workout. Again, layering is the route to go.

Exercising outside doesn’t just mean running or working out.

Fall is my favorite time of the year. The weather is cooler and brisk, refreshing me every minute I’m outside. There’s so much to do, too. I love going apple picking or hunting for the perfect pumpkin at those pick-it-yourself places. Don’t kid yourself, it’s definitely exercise and can be hard work, particularly if you search for the best. Seeing the changing colors with a hike in the woods is also a huge treat. Bicycling, hiking and even an outside picnic can bring enjoyment to the whole family, plus provide a great deal of exercise for those days away from the gym. Ensuring everyone has layers will help prevent premature endings to your adventures.

  • When exercising outside, don’t forget to protect your eyes with sunglasses that have UV protection. Not only does it help prevent squinting, it can protect your eyes from UV rays that cause cataracts, too.
  • You can create a DIY poncho from a leaf bag that folds up in your pocket, so you’re prepared for anything, even rain. There are also hooded plastic ponchos that fold to minuscule size and carry in case of a sudden downpour.
  • The only difference between rainy weather layering and cold weather layering is the weight of the garments. In cold weather use midweight wicking top and bottom for the first layer and midweight fleece for the second. In rainy weather, use lightweight.
  • Don’t forget gloves or mittens and warm socks. Many of my clients find they need warm socks and gloves when the weather gets brisk in order to be comfortable.

Lifting Weights Could Improve Your Memory

Lifting Weights Could Improve Your Memory

You’ll get more from your exercise time when you include lifting weights. It not only helps promote bone density, builds muscle tissue, burns fat tissue and makes you less prone to injury, studies show it can improve your memory. It’s not only muscle and bone tissue that strength training boosts. It helps boost the development of new neurons in the brain, which can improve mental functioning and memory. Chances are, you’re among this majority. The good news is that your brain is a dynamic organ, constantly adapting and changing, for better or for worse.

The brain is not static, it grows and changes.

At one time it was though that people were born with all the brain cells they’d ever have, but new findings show that’s simply not true. The brain has neuroplasticity. It’s the process that causes it to grow new neurons. In fact, age doesn’t matter. The memory center of the brain, the hippocampus, grows new cells continuously, if you follow certain protocols. While the memory center of the average person may decline with age, one study found that it grew by one or two percent in people who exercised.

Studies show that exercise helps not only fight dementia, but also create large cognitive gains.

When you workout, you improve the blood flow to your brain and even increase it. It also helps increase the creation of compounds that protect the nerves. Exercise helps boost the survival of neurons in the brain, while boosting the development of new ones. Damaging plaque can form in the brain in diseases like Alzheimer’s. Exercise lowers the amount of that plague and reduces beta-amyloid peptides that form them.

Studies show that as little as 20 minutes of weight lifting could boost your long-term memory.

A study at the Georgia Institute of Technology in Atlanta chose 46 random volunteers. They were divided into two groups, active and passive exercise. Before the exercise took place they were shown 90 pictures to rate as positive, negative or neutral, then later asked to recall those images. Then the researchers used a resistance exercise machine and had the active group do 50 extensions at maximum effort, while the passive group let the machine move their legs for 50 extensions. The training took about 20 minutes. Two days later, the same procedure of showing images was used with new images in the mix. There was a significant difference between the two groups with the active group identifying 60 percent, while the passive group only identified 50 percent. That was two days later and just one training session!

One study showed that just 40 minutes of exercise daily, elementary school students boosted their IQ points by almost four points.

  • HIIT—high intensity interval training—can boost your brain while it boosts your body. It should include not only strength training, but also core work.
  • Sitting for prolonged periods can be your biggest hazard. Don’t sit for more than an hour without getting up and stretching, running in place or doing some other type of activity to get your body moving.
  • Rather than speeding up your weight training, consider slowing it down. It not only helps prevent injury, but works much the same way as HIIT.
  • Besides exercise, eating healthy, getting adequate sleep and drinking plenty of water boosts brain activity.

Exercise And Relaxation May Reduce Anxiety

Exercise And Relaxation May Reduce Anxiety

Anxiety, fear and worry are part of living, but there’s a point where those feelings cross the line and begin to control your entire life. It can make experiences that should be fun into ones that you dread and turn those dreaded experiences into nightmares. While it’s not a substitute for professional help for severe cases of anxiety, exercise and relaxation can help reduce anxiety. If you’re suffering from normal anxiety and stress, it may be the perfect solution to get you back on course. If you’re suffering from an anxiety disorder, it can be a help when combined with traditional treatment.

The body reacts to stress/fear.

When you’re under stress, your body prepares to fight or run. That fight or flight response comes from the body’s creation of hormones that starts in the sympathetic nervous system. It stimulates the adrenal glands to release hormones called catecholamines, such as adrenaline and noradrenaline. Those hormones make your blood pressure rise, heart rate increase and rate of breathing increase. It reduces the blood flow to surface area of the body and stomach, sending the flow to muscles in the extremities, brain and other muscle groups. It boosts the body’s ability to clot blood, so if there’s injury, blood loss will be at a minimum. Pupils dilate and muscles tense, sometimes causing trembling.

Stress or fear can turn into anxiety.

Stress and the fear it comes from doesn’t have to be real danger for the brain to set off the fight or flight response. It can come from a memory, a dream or lived vicariously from a story offered by another or a movie. When it occurs with no real danger, it’s often from anxiety. Luckily, exercise is great for burning off the hormones created by stress. It even helps create hormones that make you feel good again.

Exercise is a start, but you also need relaxation techniques to boost the effort.

You can’t always jump on a treadmill or drop down and do ten when anxiety hits. It often comes at times in your life when you’re faced with critical issues, crowds of people and even when the activity should be fun. If you can find a quiet moment in your head, you can probably get your anxiety level down to manageable with some relaxation techniques. One that you can do anywhere requires you to focus on a personal item as you inhale and exhale slowly. Make all your breathes deep. Keep your focus only on your item, whether it’s jewelry or even your hand. Do this for one or two minutes and you’ll start feeling more peaceful and calm.

  • If you’re faced with an upcoming anxiety producing situation, find an outlet you can do before you begin. It can be running up and down stairs, deep knee bends or simply parking far from your destination and walking briskly to it to help relieve the tension.
  • Learning meditation techniques can help you quiet your mind and lower your level of anxiety.
  • Deep breathing exercises can help in a crowd. Breathing from the diaphragm can be done anywhere anxiety starts, even in the middle of a crowd. Practice before faced with anxiety is important.
  • A program of regular exercise can help lower symptoms of anxiety significantly the longer you maintain it. Just one high energy session, can bring relief for hours.

Can Exercise Affect Your Gut Bacteria

Can Exercise Affect Your Gut Bacteria

It may not be the topic of conversation over the dinner table, but the discussion of gut bacteria and how it can help your overall health can be quite enlightening. It’s amazing how these tiny microbes either work together or against one another to create a healthy digestive tract or if out of balance, affect your overall health. Various research studies show that there’s a difference in the gut bacteria of healthy people and the gut bacteria of those who are sick. Those that are sick have an imbalance of bacteria or lack the variety of bacteria healthy people have. Exercise can change that.

Serious conditions like diabetes show a link to the bacteria in the gut.

Whether you’re fighting type 2 diabetes, heart disease or obesity, the bacteria in your gut may be part of the cause. The type of bacteria you have can affect your overall metabolism and even determine the amount of calories that you get from the food you eat or the nutrients you absorb. The wrong type or balance of gut bacteria can cause fatty liver deposits by turning fiber into fatty acid. That can lead to Type 2 diabetes, heart disease and obesity.

Other serious conditions can come from bacterial imbalances.

Inflammatory bowel disease, Crohn’s, colon cancer, arthritis and certain disorders of the nervous system are all linked to different balances of bacteria. Those with colon cancer are found to have more disease causing bacteria than those that are healthy. Believe it or not, your gut has loads of nerve endings that send messages to the brain. It’s called the “gut-brain axis.” There are some studies that show a link to conditions like autism, depression and anxiety based on the gut bacteria. Certain type of bacteria are linked to inflammation. People with rheumatoid arthritis often have more of those bacteria.

Exercise can change the mix of bacteria in the gut.

A study done at the University of Illinois found that as little as six weeks of regular exercise could change the makeup of the bacteria in your gut. In this study, they didn’t introduce diet into the mix, but stuck with exercise alone. The study included both thin and obese people with the researchers measuring the microbes at the start. The participants exercised for six weeks, three times a week for 30 to 60 minutes. When the samples were taken at the end of six weeks, the researchers found microbe balances changed, increasing some and decreasing others.

  • The six week exercise study continued by allowing participants to go back to sedentary ways. The microbe balanced returned to pre-exercise levels.
  • Combining health eating habits with regular exercise has an even bigger impact on overall gut health.
  • The study brought attention to an interesting question. Is it the bacteria changes from exercise that brings the health benefits?
  • One reason people often fail at keeping weight off may be that they fail to continue exercise, which can cause gut bacteria to revert back to previous levels and slow metabolism.