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FridayNov13,2020at12:01AM

It makes sense that activity plus a healthy diet equals weight loss. But what about weight loss while snoozing? Psychology Today answered in the affirmative:

Contrary to what many people think, sleep is not an inactive state. In fact, several functions are active while a body seemingly rests:

Cells and tissues are repaired. Immune system is restored. Neural cells and networks of the brain are rebooted.

For a 150-pound person, the estimated calorie burn over a 7-hour night of rest is just over 440 calories, stated Psychology Today. Thats a 40-minute jog on a treadmill.

However, the June 2019 report indicated five factors that can inhibit sleep and keep an individual from achieving optimum weight loss advantages while sleeping:

1. Blue light exposure, which can delay melatonin production and alter circadian rhythms (internal clock)2. Late night bedtimes3. Late night snacking especially sugary and salty food and drinks4. Little-to-no natural daylight exposure5. Bedroom temperatures that are too hot; staying cool at night stimulates your metabolism. Essentially, you need to burn more calories to keep warm.Eating Well in 2019 offered four more before-bed no-nos: 6. Caffeine: Some individuals are not affected, but even caffeine consumed in an afternoon can remain in the body and affect sleep patterns.7. Inactivity during the day: Burning calories and sleeping better is a double win when trying to lose weight, so establish (and stick with) a regular workout schedule.8. Excess alcohol: High in calories, and although it may make an individual fall asleep quickly, it often disrupts sleep patterns.9. Inadequate hydration: A body needs steady hydration from morning through mid-afternoon so a full nights rest is possible and necessary bodily functions take place during sleep.

Healthline last November added that quality sleep also helps with weight loss because people tend to have fewer food cravings, especially a desire for high calorie foods: When combined, changes in hormone production, appetite and cravings induced by inadequate sleep may contribute to increased weight and obesity risk.

Original post:
The weight-loss benefits of quality sleep - Monmouth Daily Review Atlas

The best exercise for weight loss the one that burns the most calories in the shortest time, without killing you from over-exertion is one of the Holy Grails of exercise. All exercise is good for you, so long as you are sensible and don't injure yourself by overreaching. But not all workouts are created equal when it comes to the number of calories burned per hour.

The exercise that comes out on top when it comes to calorie burning is one that most people can do. Sure you could cycle up Everest and burn a lot more calories but most people can't do that (or would rather not, thanks).

With everyone stuck at home thanks to Lockdown 2.0, many people have already started seeing the result of a sedentary lifestyle: weight gain. And although we are still allowed to go outside to exercise, given the awful weather and the fact that it's getting dark sooner, we all wonder: what's the best type of exercise for quick weight loss?

It's not like we don't like exercising. But when it comes to weight loss, we want to do it as quickly as possible. No one likes prolonged periods of starvation or going on special diets such as the keto diet or intermittent fasting good though they are if you put the effort in.

So what is the workout that burns the most calories per minute? AKA, at least in theory, the best exercise for weight loss

(Image credit: Trion)

Luckily, you have no need to guess as someone already did the math for us. In a recent study, Ocean Finance used research from Harvard University to compile 'The Most Time-Efficient Exercises for Losing Lockdown Pounds' and concluded that there is One Exercise That Rules Them All.

Without further ado, here is the chart that reveals THE best workout for weight loss.*

(*Subject to certain caveats that we will move on to after)

(Image credit: Ocean Finance)

The chart above details how long it takes to burn one pound of body fat when doing various popular gym and home workouts.

Needless to say, the results are to be viewed as guidelines only and not as gospel truth. First and foremost, the research assumes that "it takes an average of 3,500 calories burned to lose a single pound." This is at best a dated approach it's based on a 1958 study by Max Wishnofsky. Admittedly that estimate has not been debunked over the 62 years since then, but it has certainly been challenged.

Also, even if the '3,500/pound of fat' model is correct, it is worth noting that everyone burns fat differently depending on their biological sex, their age and numerous other factors.

It's also true to say that you can do the top 3 exercises in the chart for 3 hours every day, and you still won't lose weight, if you are eating more calories than you burn. Although you will become either extremely fit, assuming you don't end up in hospital.

However, what we can say is that for most people, doing the exercises higher up this list will burn more calories than the ones lower down. And that means they burn more fat, meaning eventually in conjunction with good diet you will lose more weight.

Evidently, when it comes to fat loss and calories burned, nothing beats moderate to fast sessions on the treadmill! No wonder all the best treadmills sold out pretty much straight away when the OG lockdown started.

Surprisingly, the second best thing to do is to jump on an elliptical trainer and exercise bikes are a close third. This is good news since the best exercise bikes and the best ellipticals are still somewhat available to buy, especially if you know where to look.

(Image credit: Getty Images)

Looking for an even cheaper way to work out? Calisthenics and circuit training (aka HIIT) are not far down the list and both can be performed using little to no home gym equipment. If you are up to the challenge, check out the Mike Tyson bodyweight workout or start with the best bodyweight workout for beginners.

Have one or more of the best kettlebells in your possession? Try the best kettlebell workout or this 2-move kettlebell full body workout.

One more thing we wanted to mention is the last entry on the list, weightlifting (moderate). Although it may not burn an awful lot of calories, compared to using a treadmill, resistance training is still a great way to lose weight and keep it off. A 2010 study called "Strength training and weight loss" concluded, "strength training can actually help weight loss as an excellent complement to aerobic exercise training and diet.

"The mechanisms that govern this process are (a) increasing or maintaining their resting metabolic rate, (b) increase in total energy expenditure considering their own strength activity and (c) also the effects related to excessive oxygen consumption after exercise."

So now you know

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Originally posted here:
Guess which exercise burns fat the fastest: For weight loss, it's surprisingly simple - T3

Think you burn most of your calories through exercise? Think again.

Image Credit: monkeybusinessimages/iStock/GettyImages

If your weight is on your mind, you're probably overwhelmed with calories from checking food labels for them to counting them to figuring out how many you need to stick to in order to see the numbers on the scale budge.

And while the weight-loss concept of burning more calories than you take in each day sounds simple enough, calories are still fairly misunderstood by the average person.

Below, we clear up five common misconceptions.

Myth 1: A Calorie Is a Calorie

A 50-calorie apple behaves the same way in the body as a 50-calorie candy bar, right? Not exactly.

The idea that "a calorie is a calorie is a calorie" doesn't capture the whole picture. According to the U.S. Department of Agriculture, one calorie equals the amount of heat required to raise the temperature of one kilogram of water one degree Celsius. Going strictly off that definition, calories are the same, but you also have to factor in the quality of the calories if you're thinking about how the food will affect your metabolism and overall health.

The most-often-cited research supporting this idea comes from a July 2007 study published in Obesity that was conducted on monkeys rather than humans. It found that monkeys that consumed trans fats gained four times more weight than monkeys that did not, despite consuming the same number of calories.

"Macronutrients and micronutrients matter with everything you eat," says Deena Adimoolam, MD, an endocrinologist and assistant professor of medicine, endocrinology, diabetes and bone disease at Mount Sinai Morningside.

That's because certain nutrients signal different things to the body. For instance, refined grains and starches are less satisfying than less-processed, higher-fiber foods and can increase hunger and calorie intake later as a result, according to a December 2011 study in The New England Journal of Medicine.

So even though the calories in an apple and a small candy bar might be equal, the foods aren't treated equally in the body.

"The components that make up the calories are sometimes more important than the calories itself," says Bansari Acharya, RDN, a registered dietitian and nutritionist.

Most of the calories in the candy bar come from added sugars, she explains. The apple, on the other hand, is part of a nutrient-rich package that comes with fiber, vitamins, minerals and phytochemicals, which may fight cancer and heart disease, according to Harvard Health Publishing.

Myth 2: You Burn Most of Your Calories Through Exercise

Going on a 30-minute run in the morning may be the most physically taxing part of your day, so you probably think that's when you burn the majority of your calories. Not so.

You actually burn the most calories over the course of the day while you're at rest whether you're sleeping, working or sitting down for a meal. That's because the body requires a significant number of calories just to keep up with its basic functions, such as breathing, digesting and circulating blood, according to the National Academy of Sports Medicine (NASM).

This is called your resting metabolic rate (RMR). There are several factors that determine your RMR, such as genetics, age, weight and height, according to the American Council on Exercise (ACE).

There are also a couple of ways to calculate your RMR, but a 38-year-old woman who weighs 145 pounds can expect to burn approximately 1,400 calories per day outside of exercise, according to the NASM.

As for that morning run? It's still a good practice, since exercise offers a host of benefits and can keep the body burning extra calories even after cool down (a phenomenon known as excess post-exercise oxygen consumption, or EPOC), according to the ACE.

Just be realistic about how many calories you're burning during the workout. For a 155-pound person, running 3 miles at a 9-minute pace burns about 400 calories, according to Harvard Health Publishing.

Myth 3: Some Foods Have 'Negative Calories'

The idea here is that the body uses more calories to eat and digest certain foods than the foods themselves contain, leading to a calorie deficit, or a "negative-calorie food."

Unfortunately, there's no science to prove that a food actually leads to a net loss in calories, according to the Mayo Clinic. Plus, quite simply: "Every piece of food has some calorie value," Dr. Adimoolam says.

That said, it's still a good idea to load your plate with these so-called 'negative-calorie foods' since they tend to be fruits and vegetables that are part of a healthy diet anyway (think: celery, lettuce and cucumbers).

Myth 4: Burning or Cutting 3,500 Calories Makes You Lose a Pound of Fat

You may have heard that 3,500 calories equals a pound of fat an idea that can be traced back to research from the 1950s, according to a July 2014 review in the Journal of the Academy of Nutrition and Dietetics. It's a nice and simple equation, but it doesn't quite hold up.

"This is a rule of thumb that is way overgeneralized," Acharya says. "The amount it takes for a person to lose 1 pound of fat depends upon a myriad of factors, including the person's gender, activity level, lifestyle choices and changes and current diet plan."

Additionally, "everyone has a different metabolism, and everyone has a different body composition of fat versus muscle, aka lean body mass, and these factors are just a few which help determine how quickly one will lose fat," Dr. Adimoolam says.

There's also no way to target fat cells specifically when losing weight. According to the researchers behind the July 2014 review, the first phase of weight loss mainly pulls from the body's carbohydrate and protein pool, while during the second phase, which could last for months or even years, the body turns to fat.

Another issue is that, as body mass decreases, metabolism changes and the body ends up burning fewer calories at rest.

"As you start to lose weight, your body needs fewer calories and your calorie deficit will get smaller as you continue to lose weight," Acharya says. "Many people don't factor this in when they are following a generalized 'rule' and experience disappointment when they see they are not losing weight as fast as they did in the beginning."

Myth #5: Counting Calories Is the Best Way to Lose Weight

A tried-and-true weight loss tactic is to count calories and ensure you don't exceed your calorie limit at the end of the day. There's certainly some truth here both Acharya and Dr. Adimoolam agree calorie counting can be an effective way to lose weight.

But it's not the only way. A February 2018 JAMA study suggested that being beholden to nutritional fact labels and meticulously tracking every last calorie may not be necessary for weight loss.

The study found that people who followed a simple prescription for healthy eating maximize vegetable intake, focus on whole foods and cut back on refined flours, trans fats and added sugar for one year resulted in a significant amount of weight loss without ever tracking calories. The researchers looked at people who followed a low-fat diet versus a low-carb diet and found this approach worked for both groups.

What matters more is that you take an individualized approach to weight loss and consider your needs and what will work best for you, Acharya says.

Read the original:
5 Myths About Calories That Could Prevent You From Losing Weight - LIVESTRONG.COM

Remember when snacking was reaching into your office desk drawer for that bag of almonds? Or noshing on an apple after you got back from yoga class before you headed to the library to pick up your holds? Nowadays, as we all spend endless minutes, hours, weeks, months, or our lives at home, the world of snacking has become a bit too accessible for comfortall we have to do is walk a few strides into our kitchen and look around. Or observe our waistlines.

Its no surprise many of us have putsome extra weight while staying mostly indoors.But heres the good news: Good-for-you snacking doesnt have to be bland, and there are countless exciting options to boost your snacking game with hardly any grunt work. Below, we tapped RDs for their favorite waistline-friendly snacks. Snack oclock has never looked better. (Looking for more healthy eating inspiration? Check out these six vegan dessert recipes for weight lossand the best plant-based breakfast recipes for weight loss.

How to make it: Drain and rinse a 15-ounce can of chickpeas. In a food processor, combine chickpeas, one cup rolled oats, -cup all-natural smooth peanut butter, -cup maple syrup or agave syrup (Gentile recommends honey if youre not strictly vegan), and one teaspoon vanilla extract. Blend until almost smooth. Then, remove, mix in -cup mini chocolate chips and shape into two-inch balls.

Why it helps with weight loss: Theres good reason this is Gentiles favorite filling snack that doesnt make the scale tip upwards. The fiber in the chickpeas and oats provide a slow rise in blood sugar levels, along with keeping you feeling full. The protein in the peanut butter keeps you feeling satisfied thanks to preventing swings in blood sugar, says Gentile. Worth keeping in mind: To ward off mindless munching or overeating at the next meal when you're trying to lose weight, it's important not to go too long in between meals, adds Gentile.

How to make it: Mix one can each of drained and rinsed corn and black beans, then add two seeded and chopped red bell peppers, half a chopped red onion, one diced avocado, and the juice of a whole lime. Add salt and pepper to taste. For extra heat, you can also add a chopped and seeded jalapeo pepper. Mix gently to combine. Have about a cup with six or seven large tortilla chips per serving.

Why it helps with weight loss: This is a fantastic snack because it provides great satiety. The beans and vegetables have filling fiber and the avocado is full of monounsaturated fat which is good for your heart but also keeps you feeling full, offers Hauser.In lieu of tortilla chips, have it with jicama sticks for a refreshing taste that still delivers a satisfying crunch.

How to make it: Preheat the oven to 350F. Peel four very ripe bananas and mash in a large mixing bowl until smooth with a potato masher or fork. Add three cups of old fashioned or quick oats (not instant), -cup of your favorite nut butter like peanut butter or sunflower butter, one teaspoon of ground cinnamon, and one teaspoon of pure vanilla extract. Mix well with a spatula until well combined, and let sit for about 10 minutes so the oats can soak in the moisture. Scoop the mixture into two tablespoon-sized scoops and place onto a baking sheet lined with parchment paper and bake for 12-to-14 minutes. Note: These cookies keep well at room temperature for one-to-two days in an airtight container. After two days, put them in the refrigerator and finish in a few days.The serving size for this recipe is two cookies.

Why it helps with weight loss: My favorite vegan homemade snack for weight loss is what is often called a breakfast cookie. It's a cookie made of oats, bananas, and nut butter. It's a great snack for weight loss (and everyone) because it is balanced, meaning it has all three macronutrients of carbohydrates, protein, and healthy fat. This balance helps with satiety, says Hauser. They're sweet enough on their own to make you feel like you're having a treat, she adds, noting that you can also place additional mix-ins like a -cup of dried fruit such as raisins or unsweetened dried cranberries, seeds or chopped nuts, or dairy-free mini chocolate chips.

How to make it: We werent lying when we said these recipes were easy: Spread peanut butter on a slice of whole-wheat bread. Cut bread into four to enjoy bite-sized treats. Sprinkle cinnamon, turmeric, or ginger on top if desired.

Why it helps with weight loss: This idea provides fiber, protein, and heart-healthy fat to help you stay full while trying to lose weight, says Banna. It's important to focus on foods that provide a sense of satisfaction and don't have a lot of empty calories to

leave you hungry again quickly. If you prefer almond butter to peanut butter, go ahead and substitute it.

How to make it: Drain and rinse two cans of chickpeas. Dice half a red onion, a celerity stick and two sheets (or desired amount) of seaweed. Lightly run chickpeas through the food processor until slightly chunky consistency or mash with a fork. You can also place in a blender for two-to-three pulses. Add two tablespoons of lemon juice and mix to combine. Place all ingredients in a bowl, add two tablespoons of lemon juice and mix to combine. Add in two tablespoons of Tahini at a time and mix until you reach your preferred consistency. Note: This makes four servings.

Why it helps with weight loss: A savory salad that will fast become your go-to. This recipe makes a great option for a low-fat and low-carbohydrate snack.The protein and fiber in this recipe will keep you feeling full for longer, which will help prevent overeating, says Best. It can easily be paired with celery or carrots to amp up the nutrients without adding refined carbs through chips or bread.

How to make it: In a blender, blend three blanched and peeled tomatoes, habanero pepper, onion, and two cloves garlic until chunky smooth consistency forms. Add in cup cilantro, chopped, teaspoon cumin, teaspoon oregano, salt to taste, and lime juice on top. Serve with some cut up bell pepper strips of any color for dipping into salsa. Note: This makes two servings.

Why it helps with weight loss: This snack is the perfect snack for individuals wanting to lose weight! It is less than 100 calories total, however, filled with tons of vitamins and minerals. It is also completely fat-free and low-calorie so one can eat it in large portions without feeling guilty, shares Acharya. Due to its high fiber content, this snack also will keep you feeling fuller for longer without the calories or heaviness. Pro tip: Swap in radishes, carrots, cucumbers, or another crispy veggie instead of bell peppers to mix things up.

Read the original:
The 6 Best Snacks for Weight Loss, According to Nutritionists - The Beet

If you're hoping to drop a dress size and you've done your research, chances are you'll have come across the Atkins diet. First promoted in the 1960s by cardiologist Robert C Atkins, the Atkins diet involves ditching carbs in favour of protein and fats to facilitate rapid weight loss.

As a restrictive diet it has received some criticism with experts warning it is unsustainable and may be dangerous if used as a long-term fix, but several studies have also found that the Atkins diet improves blood sugar control and lowers cholesterol, so the jury is currently out.

We speak to dietitian and nutritionist Susie Burrell about what the Atkins diet is, how it works to help you lose weight and the potential risks:

The Atkins diet is a low-carbohydrate, high-protein diet designed for dramatic weight loss. The eating plan involves four different phases: induction, balancing, fine-tuning and maintenance.

Most people follow the Atkins diet to lose weight. However, the diet is also promoted as a lifelong approach to eating that may help maintain weight loss, boost energy levels and reduce the risk of some health problems, such as high cholesterol and high blood pressure.

In recent years, the ketogenic diet, or keto diet, has gained popularity. Both keto and Atkins are low-carb diets and may be used for weight loss, blood sugar control and heart health. However, there are two key differences between the two diets:

the keto diet is made up of 70 to 80 per cent fat, making it lower in protein than the Atkins diet.

On the Atkins diet, you slowly increase your carb intake, unlike the keto diet, which remains very low carb to keep your body in a state of ketosis so that it burns ketones for energy.

The Atkins diet is split into four different phases to help you reintroduce carbohydrates until you find the right carb balance that allows you to maintain your ideal weight.

However, this approach is not compulsory and depending on your goals, you may start at any of the first three phases. Below is a guide to the four phases:.

The Atkins diet menu varies depending on which phase of the diet you are in. However, the following foods are generally allowed:

Anna KurzaevaGetty Images

According to the Atkins diet, the following foods should generally be avoided:

A typical day on the Atkins diet during Phase 1 may look like this:

You can find more meal plans here.

Burrell recommends the Atkins diet for people who have large amounts of weight to lose and are happy to stick to a strict diet at the beginning to kickstart their weight loss.

The best aspect of the Atkins diet is that it will help you drop a few kilos quickly which can be motivating, Burrell explains. But long term, it is unlikely to be a sustainable diet.

The Atkins diet will help you drop a few kilos quickly but long term, it is unlikely to be a sustainable diet.

Burrell also cautions that like most diets, Atkins is not for everyone. Low carb also does not always work for active people who do not have much weight to lose, or for those with glucose regulation issues including insulin resistance. Here, we often see plateaus quickly on a low carb approach.

You can drink alcohol on the Atkins diet, however, it is not recommended for Phase 1. From Phase 2 onwards, you can drink moderate amounts of low-carb alcoholic drinks, such as wine and some spirits (gin, vodka and whisky with diet mixers is recommended).

However, it is important to remember that alcohol slows down weight loss by slowing your metabolism so, if weight loss is your goal, you may decide to limit alcohol completely.

It is possible to follow the Atkins diet if you are vegan or vegetarian. However, you should start in Phase 2, and include protein such as eggs, cheese and soy products, such as tofu. Vegans may include seeds, nuts, soy products, high protein grains and legumes.

The Atkins diet is generally regarded as safe for most people. However, it is not appropriate for everyone and if you are concerned, it is always best to check with your doctor first.

The following people should not start the Atkins diet without seeking medical advice first:

In addition, Burrell warns that there are a number of side-effects you may experience in the initial stages of the diet, such as headaches, weakness and constipation.

The first few days can be tough for big eaters as their body adjusts to having far less glucose from carbs around, she explains, adding that people with glucose issues may need to have their medication adjusted once they have significantly reduced their carb intake.

Like most low carb diets, you will probably lose weight on the Atkins diet. However, studies show that low carb diets such as the Atkins diet are no more effective than other calorie-restricted diets, and most people eventually put the weight back on.

Any diet works when it is followed, the issue is that strict low carb diets are rarely followed long term and most of the time weight loss is regained,' adds Burrell.

So in conclusion, if followed correctly the Atkins diet can be an effective way to lose weight quickly but keeping the weight off long-term may be the real challenge. If youre serious about making positive lifestyle changes, research has shown that long term weight loss is more successful when diet and exercise are both implemented.

If you have any concerns about your health, get the go-ahead from your doctor before starting a new diet or healthy eating plan.

Last updated: 09-11-2020

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Excerpt from:
Is the Atkins diet the solution to rapid weight loss? - Netdoctor

The holiday season is quickly approaching, and among with it comes more opportunity for gatherings centered around food and sweets. Regardless of whats being celebrated, eating during the holidays typically consists of family recipes and delicious desserts. Because of this, food can become a major source of anxiety for anyone trying to diet or even just maintain their current health goals.

Concern and stress regarding holiday food can lead some to completely concede their health goals -- swearing to themselves that when the first of the year rolls around theyll change their ways for good. But contrary to popular belief, you can still participate in all your favorite holiday traditions and foods without compromising your progress or goals.

Concern and stress regarding holiday food can lead to destructive comments like, Ill just not eat today so I can save up for an extra plate/dessert tonight, or Ill need to run this off later or Ill gain weight or I cant be trusted around this food, Ill eat the whole dish.

Most of us have heard or even said a variation of one of these phrases before. They sound innocent enough, but upon further inspection they all promote a restrictive mindset toward food.

Restricting yourself with food can be unintentional, hiding in the name of discipline. You might think that by holding back and not eating your favorite things youre being strong and controlled, not letting the holidays be a reason to break your diet. By holding yourself back from enjoying your favorites, you could be feeding into diet culture and end up doing more harm than good in the long run.

What is diet culture? It's a belief system that focuses on and values weight, shape and size over well-being. More often than not, toxic diet culture promotes an unhealthy pattern of eating with a sole focus on being skinny.

Diet culture can be a weapon, rendering those who fall victim to it to believe theyre not supposed to eat foods that aren't labeled good. It promotes an unhealthy idea of discipline and dieting thats unsustainable to follow for long periods of time, and leaves the person feeling guilty and unworthy of eating certain foods.

Labeling certain foods such as cookies, cake, pie, etc., bad is a move that traditional diet culture profits off immensely. Doing so can unintentionally lead you to subconsciously glorify these foods. If you hold yourself back from enjoying them, its more likely youll trick your mind into wanting the food more. At the worst level, this could lead into a permanent unhealthy relationship with food and diet culture.

So what does this mean you should do for the holiday if you have a goal of weight loss, but your most treasured part of the holiday season is enjoying the familiar flavors of a home-cooked meal? In short, enjoy your meal. Being a healthy person requires a delicate balance, and it is certainly attainable to eat a meal you mightve once considered bad and still lose weight.

Remember that while holidays like Thanksgiving and Christmas are centered around eating a huge meal, lots of options are still bound to be healthy. Corn, turkey, green beans, potatoes, etc., are all traditional Thanksgiving foods that might even be healthier than a typical dinner.

Ultimately, whatever your holiday food is going to consist of depends solely on your personal goals and your relationship with food. The most imperative thing is to be in touch with your personal goals and what you want out of the holiday.

If you have a goal to lose weight, thats totally achievable even while enjoying yourself and treating yourself. Instead of punishing yourself the next day and attempting to burn off all the food you ate, simply treat the next day as you would any other day.

If youre not comfortable setting aside your usual dietary patterns for a celebration, or you know its impossible for you to eat certain foods without feeling guilty, thats okay too. If this is the case, it would be beneficial to talk to whoever youre celebrating with to make sure they know how much you value sticking to a certain diet. Portion control is key.

Its important to remember that just as one healthy meal wont make you skinny, one holiday dinner or dessert wont blow your diet or slow your progress. Its normal to fall off routine during the holidays, so dont beat yourself up for it.

Avoiding that all-or-nothing mindset is whats going to help keep you on track and get right back to your healthy habits when the holidays are over.

@BussertMaddie

mb901017@ohio.edu

Continue reading here:
How to prioritize your health over the holidays without restricting, missing out - The Post

Banana chips can offer potassium and fibre

Banana chips are surely delightful. They are made by deep frying ripe banana slices in coconut oil or mustard oil. You can season them with salt, red chilli powder and even some sugar to get the desired taste. Homemade banana chips, when cooked in a healthy way, can make for a healthy snacking option. This crispy snack can provide you with potassium, a mineral which is great for blood pressure control. Banana is also rich in fibre, a nutrient that can help you have a healthy digestive system and prevent constipation.

Healthy snacking can help you lose weight effectively. What you eat in-between meals affects your main meals, hunger, calorie intake and how quickly you can achieve your weight loss goals. Eating a nourishing snack which is rich in protein, fibre or healthy carbs can help you stay energetic throughout the day and with time, reduce your appetite.

Also read:Is It Healthy To Eat Bananas With Milk? Here's The Answer From Our Expert

A lot of healthy and nourishing snacks can be prepared at home and stored for a long period of time. Ghee-roasted makhana, roasted black chana, roasted nuts, nuts and seeds trail mix, seasoned puffed rice and seasoned flattened rice are a few healthy snacking options that you can have.

Ghee roasted makhana make for a healthy snacking optionPhoto Credit: iStock

Speaking of banana chips, they too can be a healthy snacking option, however, the same is widely dependent on how you cook them. We speak to nutritionist Nmami Agarwal if banana chips are really a healthy snacking option.

Also read:Holiday Weight: Practice Portion Control, Snack Healthy And Other Tips That Can Help

"The nutritive value of banana chips depends a lot on the method of cooking. If they are deep-fried, it may put an extra load of calories that may surpass the nutritional value of both banana and coconut oil. However, if banana chips are baked or prepared using an air-fryer, with minimal oil- they can be enjoyed sometimes as a part of a healthy diet," she tells DoctorNDTV.

She goes on to add that banana chips can also be baked with some herbs and spices. It can further enhance the flavour and the nutritive value of this delicious sack. "The best way to enjoy your banana chips is to prepare them at home so that you can keep a check on ingredients. Packaged banana chips may have the addition of sugar or usage of sub-standard cooking oil," she informs.

Also read:6 Fibre-Rich Snacks That Can Help You With Weight Loss And Better Digestion

It is also important to note that banana chips are going to have significantly lesser potassium than a whole banana fruit, and more saturated fat. "So make sure to add whole banana fruit in your diet and not just in the form of chips," Agarwal adds.

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Are Banana Chips A Healthy Snacking Option? Nutritionist Tells - NDTV

BOWLING GREEN, Ky. On Tuesday, double Board Certified Plastic Surgeon, Dr. Bernard Salameh MD, FACS ABPS ASPS, and founder of Salameh Plastic Surgery, Hair Transplant, Medical Spa and Skin Care will appear on the Emmy Award-Winning television show CBSs The Doctors as he surprises a guest on the show with complimentary life changing full body contouring after the guest lost over 400 pounds.

In this episode, The Doctors will feature Justin Wiseman, a 36 year-old from rural Illinois, who has struggled with his weight his entire life. By the age of 5, he was 100 pounds. He eventually tipped the scale at 620 pounds by the time he was 26 years old. He started reaching out to doctors for help, but quickly learned that operating room tables had a 500-pound limit, so he had no choice but to lose the weight on his own.

He made small changes to lose 130 pounds in six months before undergoing bariatric surgery. After three years, he reached his goal weight of 180 and had lost 440 pounds. However, like 85% of those who lose weight, a traumatic life event led him to gain 200 of those hard-earned pounds back.

Since then, he has decided to tackle his food addiction and mental health. He has lost 130 pounds in the past year, with 70 pounds to go until he reaches his goal weight. With his 3-year-old daughter as motivation, he has regained his passion for healthy living and enjoys teaching the benefits of a healthy lifestyle to children.

Inspired by Justins hard work, back story, and dedication to living a healthy lifestyle, Dr. Salameh is donating a series of skin removal and body contouring procedures, at no charge,once Justin reaches his goal weight. Upon achieving his goal weight, Dr. Salameh will work with him to create a custom treatment plan to remove excess skin, caused by extreme weight loss, and fat in the upper body, lower body, and face. Dr. Salameh wants to give Justin his confidence and sense of self being back by giving him the body he has worked so hard to achieve.

After hearing about Justins story and the struggles of weight loss and gain, I knew I had to do something, said Dr. Salameh. He is a true inspiration to many people who can relate to his story and I am just so proud of everything he has accomplished. With this gift, I hope this will give him the motivation he needs to reach his final goal. I cannot wait to change his life.

CBS and The Doctors will continue to follow Justin Wisemans story and transformation over the next year with additional episodes featuring his journey with Dr. Salameh. In addition to his story being covered by The Doctors, you can find behind-the-scenes videos and more on the YouTube channel for Salameh Plastic Surgery.

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Dr. Bernard Salameh to appear on CBS Television Distribution's The Doctors - wnky.com

'How to avoid weight gain at home' is a question many of us are asking ourselves right now. With a second lockdown already happening in many countries, keeping the waistline from increasing even further will be more and more difficult for many. Getting hold of the best home gym equipment is still a bit tricky but even without those, you can boost metabolism and keep weight gain at bay with the blow weight loss tips.

Managing your weight is beneficial for both your physical and mental wellbeing. With a few simple tricks and lifestyle adjustments, you can make sure the pounds stay off and who knows, you might even shed a few kilos in the process. The fact is, the best way to lose belly fat is to pay close attention to your diet. Not surprisingly, the best way to get a six pack is to eat right (and, to some degree, to workout). And make sure you avoid these 5 types of food too if you don't want to gain weight.

The tips below can be used on their own or you can even combine them as you see fit. Very important, however, is not to overdo it and do vigorous exercising while not eating much at all. That is just plain dangerous and can get you injured in no time. Be sensible and if you had any issues with obesity before or are really unfit, consider talking to a health professional before you implement any drastic changes in your lifestyle.

(Image credit: The Protein Works)

It's really not rocket science: if you don't want to out on weight, you have to stop eating more than your body needs. Even if before the mandatory isolation you have been living a relative sedentary lifestyle, being indoors for 99% of time means you are burning less calories than you used to. And this means you should eat less to adjust to this new lifestyle.

Of course, you can offset the lack of outdoor exercising with indoor exercising but there are other ways to keep the waist slim that doesn't involve gruelling physical activity. And the best of them all is to be more mindful about how and what you eat.

Without trying to convert anybody to mindfulness and being present, try stopping for a second anytime before you raid your cupboard for some food. Ask yourself the question: am I hungry or just bored? Was there anything I was supposed to do before I decided to eat? Something I had to deal with? Unhealthy eating habits often stem from procrastination and us not wanting to deal with the task at hand.

If you are a big fan of fried food, one obvious way to reduce calorie and fat intake is to get one a best air fryer. Air fried food isn't necessarily as delicious as deep- or even shallow-fried, but it does retain a fried/roasted taste and mouth-feel whilst using as little as a tenth of the fat of frying or roasting. We know they're in demand right now, cos they keep selling out.

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(Image credit: Getty Images)

Another way to to eat less is to face how much we eat in general. Considering the amount of processed food we eat, it's easy to count the amount of caloriesand macronutrients (lipids[fat]/carbs/protein) we consume by using apps that scan barcodes of food items and does the adding up for us.

The best known of these apps is MyFitnessPal, but there are many other apps that can do the same thing. Garmin watches can integrate with it o you can see calories consumed vs calories burned on your wrist. Fitbit does a similar thing with its Fitbit Premium service.

By realising just how many calories are in certain food items we eat, we can make more educated decisions about snacking in the future. Can you eat a box of Jaffa cakes in one sitting? That's 450 'bad' calories consumed and to burn it off, you would have to do an hour of HIIT workouts. Which you probably won't.

(Image credit: Puriton)

A 2012 research called "Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial" came to the following conclusion: "participants who substituted protein for fat lost, on average, 0.33 kg per 6-months during Phase I and 0.07 kg per 6-months during Phase II per 1% increase in protein." Also, "increased intake of fruits and vegetables was associated with weight loss in Phases I and II: 0.29 kg per 6-months and 0.04 kg per 6-months, respectively, per 1-serving increase."

'Phase I' referred to an initial 6 month weight loss phase, while 'Phase II' 30-month weight loss maintenance phase. As always, though, we recommend taking these results with a pinch of salt. We are not questioning the validity of the research it was a long-term randomised controlled trial but we also don't recommend getting rid of all the fat from your diet.

However, adding more protein to your diet can curb hunger by making you feel fuller. As well as that, since our bodies haven't got protein reserves, swapping out some bad carbs and fats to protein could help you lose weight and keep it off. Controlling energy intake wouldn't hurt either.

(Image credit: Getty Images)

Even if you don't want to swap out Mars bars for kale and broccoli, you can drastically reduce calorie consumption by only eating in a certain time-window a day. Probably the most popular way is to do intermittent fasting. There are two ways to go about it: either the 5:2 diet or the 16:8 fast diet.

With the 5:2 diet, you restrict calorie intake for two days a week, down to 700-800 calories, while for the rest of the weeks you eat normally. The 16:8 diet is a daily fast, where you eat only in an 8-hour window. With the latter, the most convenient way is to fast while you sleep: have your last meal at around 8 pm, and have the next one at 12 pm the next day. This way, you sleep through most of the fats, making it super easy to do so. Well, somewhat easier anyway.

Wild West Original Jerky, 12 x 35g bags | 21 at AmazonFor a calorie-dense but nutritious snack, nothing beats jerky or biltong cured meat snacks high in protein. This Wild West Original comes in handy 35g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout (13.2g per pack, to be precise), and is gluten free.View Deal

(Image credit: Sundried)

Drinking more water is beneficial for a lot of reasons and now that we are all grounded in our homes, people can't really use the usual excuse not to drink more, which is "I'll need to go to the toilet more often", since the loo is really always available at home (we hope so anyway).

Drinking plenty of water can help metabolism and, most importantly, it can also help you feel fuller for longer. The best combination is eating more fibrous food more vegetables, mainly and drinking plenty of water. Cold-pressed bars are okay as a snack too with lots of water, although they are by nature quite high in sugar.

Low-sugar protein bars and savoury snacks like beef or vegan jerky are a great alternative to chocolate bars as a mid-afternoon snack. Nuts are okay although they are very energy dense (high in good fats) so you should only eat a small portion at the time.

(Image credit: Fitbit)

Although we are stuck indoors, having a fitness tracker or running watch around your wrist can still be beneficial. One of the more casual feature of these fitness wearables is the 'movement reminder' that prompts you, once every hour, to get up and walk for a bit. Now, being in isolation doesn't help but getting off from the sofa periodically can be beneficial for your overall wellbeing nevertheless, even if it is just to have a stretch or to put away some washing.

Fitness trackers and running watches also measure calories burned so you it can adjust your calorie consumption to your calorie expenditure. These devices are not ultra precise but they will give you a good estimate nevertheless.

Fitbit Versa 2 | Sale price 155.03 | Was 199.99 | Save 44.96 at AmazonThe Fitbit Versa 2 is always getting price cuts and is currently 40 off at Amazon UK. See below for the best prices in your country. The stylish Versa 2 features advanced cardio tracking as well as step and sleep tracking, and has Alexa built in. It's not got GPS but, of course, you don't need that indoors anywayView Deal

(Image credit: Tanita)

Just like fitness trackers, bathroom scales the smart scale variety can also measure energy expenditure and tell you how many calories you burn, as well as other deets about your body, like bone/muscle mass and, most importantly, body fat percentage.

They don't even cost the earth either: the Tanita BC-401 body composition monitor is less than 80 and measures 10 different body metrics. Cheaper than getting a Garmin Fenix 6 Pro, for sure, although the Tanita BC-401 won't be that much of a help when it comes to navigating forest trails, unlike the Garmin's offline topographic maps.

Today's best Tanita scales deals

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(Image credit: Fitbit)

HIIT workouts have never really gone out of fashion but they are definitely 'in' at the moment, mainly because they are an effective way to burn calories and can be done indoors, using your bodyweight only, a kettlebell, dumbbells, treadmills, exercise bikes, rowing machines and basically everything you can think off. We have seen a gym water bottle tabata workout before, too.

Should you be considering doing HIIT workouts, we have an article about why should you try HIIT and there is also the Trion app that can generate over a billion different workouts to try at home. And, of course, you can try to follow along the Mike Tyson bodyweight workout, although that certainly won't be a walk in the park.

(Image credit: Vivobarefoot)

Best way to motivate yourself to move more and therefore to burn more calories more efficiently is set up a challenge for yourself. Although you can't leave the house for leisure activities but you still have plenty of options. How about a 30-day push up challenge? Start with doing one on day one and adding one more every day and see if you can keep up with the pace.

Have you got a pull up bar? How about learning how to do pull ups properly? Or mastering chin ups. Don't know what the difference is? Here is a handy article on the subject: chin up vs pull up which one is better for you? If you have an ab wheel knocking about somewhere in the house, you can challenge yourself to actually learn how to use roller properly.

Maybe you can improve your mobility? Improving hamstring flexibility can be quite challenging for some but being more flexible can improve your general comfort levels significantly. Shoulder mobility is also a massive issue among the adult population: get some resistance bands and do two-arm shoulder circles.

How about making your feet more flexible? Having flexible toes can improve balance and alleviate some back problems too. There is an excellent article on the subject at Vivobarefoot: engage your feet with a spot of toega (as in toe-yoga). While you are at it, get a pair of their shoes too, they are light and super responsive too.

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How to avoid weight gain at home: 8 home weight loss tips and essential equipment - T3

My Big Fat Fabulous Lifes Whitney Thore is hitting the gym hard, and her trainer, Jessica Powell, said she is in better shape than shes ever been. In fact, Whitney says that her mobility is better, and her eyes sparkle and her hair looks great.

Whitney Thore of My Big Fat Fabulous Life let viewers know that things got worse for her during the quarantine. Despite fighting depression since the age of 18, she still has major struggles. And she recently went back to counseling for support.

Whitney told watchers of My Big Fat Fabulous Life that she was at an all-time low. In fact, she said that her mental health was suffering. After dealing with the Chase Severino breakup and the lockdown, Whitney Thore wasnt well.

As a matter of fact, during the pandemic, an ambulance rushed Whitney to the hospital. All of the news and series of events made Whitney Thore have a panic attack. Her good friend Buddy Bell did come to be with her during this difficult time.

Recently My Big Fat Fabulous Life celeb Whitney kicked her business partner Ryan Andreas to the curb. And she has a new business partner working with her. Her new business partner for her No BS Active brand is none other than her trainer Jessica.

Whitney of My Big Fat Fabulous Life may not want to lose weight. But it looks like she is slimming down a little bit. And her trainer said that she looks better than ever and is healthier than ever.

Whitney once worked with Jessica Powells father to lose weight. In fact, the My Big Fat Fabulous Life star lost a lot of weight. But she quickly packed it back on and didnt want to do things his way again.

In the last season of the TLC show, Whitney Thore and Chase got engaged. And at the beginning of the upcoming season, they are still together. But during the season, they split when Chase confesses to an outside relationship and a baby on the way.

MBFFL fans arent sure they believe the storyline. In fact, some viewers think Chase Severino is a paid actor and that his new baby is with his real-life girlfriend. Others arent sure what to believe and say they just like to watch the show for entertainment.

Whatever the case, it seems like the new season will have plenty of drama despite the pandemic. There will be a lot of social distancing, but it doesnt look like that will make it boring as some viewers feared.

See more of My Big Fat Fabulous Life here on Soap Dirt.

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'My Big Fat Fabulous Life': Whitney Thore Works on Hot New Body - Stronger Than Ever - Soap Dirt

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