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The key to weight loss is following the right and nutritious diet. The idea behind it is to kick-start your metabolism and help your body efficiently burn calories. You can do that by breaking your 10 hours long fast in the morning with a healthy food option like raw paneer. Also Read - Best Weight Loss Diet: Small Changes in Dinner to Effectively Shed Extra Kilos

Being rich in protein, paneer is perfect for weight loss. It reduces your appetite, helps in burning your belly fat and changes the level of certain weight regulating hormones. Paneer gets digested by your body slowly and that makes you feel fuller for longer. Also, it contains other essential nutrients like calcium, magnesium, fat, iron etc. that are considered a healthier option to get a fit and fine body. Also Read - Weight Loss: Try These Homemade Detox Drinks And Shed Those Extra Kilos

Moreover, having paneer in your breakfast can keep your energy level optimum throughout the day. Paneer remains in the top of the list of weight loss diet as it is low in carbohydrates. Notably, 28 grams of paneer contains only 82.5 calories. The ideal amount of paneer that you should have during breakfast is 150 to 200 grams. Also Read - Weight Loss: 5 Protein-Rich Food Items You Must Eat to Have Body of Your Dreams

Being a decent source of calcium, paneer can keep your bones healthy and teeth stronger. Also, it prevents you from binge eating and accumulating too much fat in your belly at the end of the day. So, if you are trying hard to lose weight from a very long time but nothing seems to be working for you, start eating paneer in the breakfast and see the difference yourself.

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Here is How Raw Paneer Helps in Weight Loss - India.com

More people have become more aware of their overall wellbeing. This mainly indicates that they have good health. Todays lifestyle, where we tend not to exercise because of being busy at work or taking care of our families, has made many people gain weight. The fitness industry is currently worth a lot of money because of the large number of people who are willing to exercise in gyms and at home. Gaining weight can be easy, but losing it may be challenging for many people. Here are some of the exercises and ways you can lose weight.

Walking

Walking is a normal activity that all of us do every day. What many people may not know is that walking is effective in weight loss. Most workouts that many people are told to do tend to be strenuous and require a lot of energy, but this is not the case for walking. Walking for about thirty minutes a day can help you lose a significant amount of excess body fat. Those who cannot run because of various reasons should consider walking instead. Motivation is essential in helping you walk for long distances or more briskly. You should consider forming or joining walking groups to get the much-needed motivation.

Running

Running is considered one of the best ways to lose weight fast. In a way, running works like walking but has better results. When running, your body uses a lot of energy, burning more calories in the process. If you are new to running, you should consider running a shorter distance and then gradually increase as your body progresses. You need to be careful since it is easy to get injuries or joint pains when running, especially on rough terrain.

Weight Training

Those that wish to lose weight tend to only focus on cardio exercises. Though cardio is essential, you should consider weight training. Weight training is effective in body weight loss. Consider incorporating weightlifting into your routine. Unlike most cardio exercises, you can burn more calories after the workout, and this is because weight training raises your resting metabolic rate. It is crucial when weight training to start with a weight that you are comfortable with, and once your body is more capable, you can gradually increase the weights. You should not be afraid of heavy weights because the more you lift, the stronger you become and the more muscles you build. Using products from 120kgs when weight training will bring you more results.

Cycling

Just like running, cycling is also essential if you wish to lose weight. Cycling can be done by anyone regardless of their ages or fitness level. Through this form of cardio, you can not only lose weight but also improve your heart health. Nowadays, you can cycle at a gym or from the comfort of your home by using stationary bikes.

Conclusion

Watching what you eat is also essential for weight loss. Make sure that you spend a significant time of your day exercising for you to achieve your body goals faster.

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The Best Ways to Lose More Body Weight - The Tide

Love handles might sound cute, but theres really not a lot of love for them. These stubborn pockets of fat that sit around the sides of the abdominal area dont look great and arent good for your health either. Men get it tough, too, because thanks to biology, guys are more prone to gaining weight in this area. While it can be tough to lose your love handles, there is hope. Some positive lifestyle changes will help you shift this stubborn fat, plus youll end up feeling and looking a million times better.

Love handles are the build-up of excess fat deposits that sit around the hips and abdominal area. Like most forms of fat gain, its caused over time by consuming more calories than you burn. Fat can accumulate anywhere in the body, however there a few contributing factors for it to build up around your hips, stomach, and lower back. These include age, hormonal imbalances, poor diet, a sedentary lifestyle, stress, lack of sleep, and some medical conditions. Unfortunately for men, this also tends to be the first place the body stores fat because physiologically, this is where there are naturally more fat cells to act as storage. Extra weight in this area is also risky. It can lead to type 2 diabetes, heart disease, and other health issues.

While it is possible to get rid of your love handles, it can be harder than other areas. This is because the areas where you accumulate fat first, tend to be the places you lose it from last. Add in the fact that gents are more prone to weight gain in the belly, and youve got some stubborn weight. Its also important to remember your love handles didnt get there overnight, so theyre not going to disappear that quickly either. If youre serious about losing them, youll need to make a steadfast commitment to getting your health back on track.

Keto is a high-fat, moderate protein, and very low-carb diet. The goal is to burn through your stores of sugars or carbohydrates, which will then force your body to switch to burning fat for energy. Your liver converts the fat into ketone molecules, putting you into a state of ketosis. Foods you should eat include animal proteins, fresh vegetables, and natural fats. On the other hand, youll want to avoid carbs like bread and pasta, sugar, and fruit. Benefits other than weight loss include mental clarity, extended satiety, and reduced sugar cravings. However, like any lifestyle change, there can be side effects as you adjust, including keto flu. You may also need to commit to tracking your macros, at least in the beginning. You need to ensure youre only consuming 20 to 50 grams of net carbs, to achieve and stay in ketosis. Doctor Eric Berg has a great keto diet plan which will get you on your way to losing your love handles in no time.

There are many different forms of intermittent fasting, and which format you choose will depend on your lifestyle. However, the goal of each is to limit your calorie intake to a set time period. Three of the most common are 16:8, 5/2, and OMAD. The 16:8 keeps your eating window to eight hours, while the 5/2 version has you eat normally for five days a week, then choose two days where you only consume 500 calories. Finally, OMAD is a more extreme version where you only eat one meal a day, consuming your full calorie allowance at once. This form of eating is based on the days of our ancestors when food scarcity was an issue. Humans are not necessarily designed to consume as much as we do, so by fasting, it allows your body to adequately digest what is already in your system.

Any kind of exercise is going to help you achieve a calorie deficit and lose your love handles. However, HIIT training is a particularly effective and efficient way to burn fat. It combines short periods of intense aerobic movement with recovery time, thereby raising your heart rate. Plus, there are many other benefits. Its great for beginners because the moves can be simple and are often repeated, so theres no crazy choreography to learn. You can also easily do it at home with follow-along YouTube videos, many of which dont require equipment. Alternatively, if you need extra motivation, you can join a HIIT class to work alongside others. Lastly, HIIT can be modified for lower levels of fitness and low-impact exercises making it very inclusive. When adding it to your routine, aim for two to three 30-minute sessions a week.

Like HIIT, cardio is going to help burn belly fat, and reach a calorie deficit. Theres some debate about whether high or moderate-intensity is better. However, theres no doubt that some cardio is better than none. One of the best things about cardio is that there are so many types of exercise that you can choose. Running is an excellent option, however, if youre no Mo Farrah, why not try swimming, rowing, or cycling instead. If youre a people person and like to work out with others, then organized and team sports are a great way to tick both boxes. You could even join a dance class to learn a new skill, burn some calories, and cut a rug next time youre near a dance floor. Whatever you choose, make sure you enjoy it, so that youre more likely to stay motivated and consistent.

Stress is a normal and inevitable part of life, in response to challenges that come and go. However, continuous high levels of stress affect both your mental and physical health. When youre stressed, your brain releases cortisol, the stress hormone. Unfortunately, overexposure to cortisol can cause anxiety, digestive issues, and weight gain, particularly around the midsection. While avoiding stress entirely is almost impossible, if you can include self-care activities in your daily schedule, it can help manage your levels. Youll want to find things that bring you pleasure and help to lower your heart rate. Try calming exercises such as yoga or pilates, or mindful activities like meditation and journaling. Other forms of stress-reducing care can include listening to music, spending time with loved ones, deep breathing exercises, reading a good book, playing with your pets, or even just a good hug.

Lifting weights is the best way to increase your lean muscle mass, which will naturally burn more calories at rest. Plus, strong muscles can improve your posture, general movement, and mobility, and also look very attractive. Combining regular resistance training with aerobic exercise is one of the most effective ways to burn fat and lose your love handles. If you dont know where to start, there are lots of instructional videos on YouTube with advice on weight lifting. Just remember to listen to your body you want to challenge yourself to get gains, yet not burn out. Always make sure to stretch after an intense muscle-building session too, you do want to be able to move the next day!

Drinking enough water is a crucial step in losing your love handles. Staying hydrated is important for several reasons. Firstly, it helps improve your energy levels and brain function. More energy means youre more likely to have a killer gym session, therefore burning more calories. Water is also vital for curbing hunger and cravings. Often the body cant differentiate between hunger and thirst, so before you pick up a snack or eat a meal, have a glass of water. Ideally, you want to aim for at least two liters daily, though more than that wont go astray. Keep in mind that its important youre hydrating with water and not sugary drinks like soda, juice, or sweet tea. Drinks like that are just empty calories that provide no nutritional benefit and only add to your calorie consumption.

If you want to lose your love handles, you need to get your beauty sleep. Similar to stress, a lack of quality sleep can lead to elevated cortisol levels. In turn, this leads to a slowed metabolism as your body tries to conserve energy. Plus, youre more likely to be hungry because you want a hit of energy, and youll crave high sugar and high-fat foods to give you a boost of serotonin, the happy hormone. Preferably, you want around seven hours per night. If you find youre getting enough hours in, but still waking up tired, you might not be getting quality sleep. This could be due to stress, sleep apnea, or other sleep conditions. Have a chat with your general care practitioner if you suspect this is the case, so you can get back to good snoozing as soon as possible.

It can be far too easy to reach for a tasty sweet treat or salty snack between meals. However, snacking can just be adding extra empty calories to your daily total and contributing to your love handles. If youre feeling hungry between meals, there are a few things to consider before tucking into a snack. Check that your main meals contain enough protein, fiber, and good fats these are the foods that keep you feeling full. Secondly, check if youre thirsty. Have a glass of water, wait a little bit, and then see if youre still hungry. Next, are you just reaching for food out of habit, sadness, loneliness, stress, or boredom? Being mindful of your reasons for snacking can help break bad habits. If youre genuinely still hungry after all of this, try to opt for a healthier option such as fruit or veg.

Just like soda and juice, the liquid calories in alcohol dont contribute nutritionally to your wellbeing at all. There are over 100 calories in a standard beer or wine, so downing a few of these after work, or binging on the weekend can quickly add up. Abstaining completely will give you the best results in fat loss; however, it can be a bit of an ask. Plus, life is about balance, and there is a simple pleasure in a glass of good red wine or a refreshing beer. If giving up the booze fully is too much, try cutting down to a single drink in the evening, or only a couple of days a week. Similar to snacking, its also good to be mindful of your reasons for drinking, and examine your motivations. By doing so, you can better keep things in check, and ensure your balance isnt heading off course.

Refined sugars are another source of calories that you need to ditch if youre serious about losing your love handles. Sugar is high in glucose and fructose, which is linked to many health issues, including heart disease, diabetes, metabolic issues, and obviously fat gain, particularly around the stomach and sides. Not to mention the fact that some consider sugar to be as addictive as Class A drugs, and you get that horrid sugar crash after youve eaten it. If youre craving something sweet, try foods that contain natural sugars such as whole fruits. Because of its addictiveness, sugar can be hard to kick. If cold turkey seems a bit much, start with small, gradual changes like not having sugar in your coffee, skipping dessert, or scrapping sodas.

While some fats are good for you and form an essential part of a balanced diet, trans fats are not. Natural trans fats occur at low levels in some animal products, and then there are artificial trans fats. The human-made process involves hydrogenating vegetable or soybean oil to create a semi-solid product. These fats have adverse health effects, including links to higher LDL bad cholesterol, heart disease, and inflammation, as well as weight gain. Fewer companies are using trans fats in production these days, but you can check the nutrition label, looking under the Total Fat heading for the percentage. It is also still found in everyday foods such as fried takeaway, vegetable shortening, some kinds of margarine, bakery products, and some microwavable popcorn. Avoid these foods as much as possible if youre serious about ditching your love handles.

Incorporating some dairy into your diet is a great way to get calcium. However, too much can hinder your weight loss progress. Thats because dairy contains lactose, which is a form of sugar that many people are intolerant to. Too much sugar can add unnecessary calories. Aim to make small changes, such as drinking your coffee black, or use almond or rice milk as a substitute.

MCT oil is most often extracted from coconuts and acts as a supplement added most commonly to coffee, smoothies, and salad dressings. The MCT stands for medium-chain triglyceride, which is a more easily digestible fat chain. Consumption of MCTs has been linked to numerous health benefits. Its been shown to release peptide YY and leptin, two hormones that promote a feeling of fullness while helping curb hunger and cravings. It also helps with weight loss because these oils have fewer calories than long-chain triglycerides, and burning them also takes more energy. Plus, its easily turned into ketones if youre on a keto diet, and they are a more immediate source of fuel. Other benefits include helping to control blood sugar levels, reducing risk factors for heart disease, and fighting bacteria growth.

It may seem counterintuitive, but adding healthy fats to your diet is a great way to lose your love handles. Foods like avocados, olive oil, nuts, seeds, and fatty fish like salmon help you feel fuller for longer. Of course, moderation is still the key. Oily fish is full of omega-3 fatty acids, which reduce the risk of heart disease and inflammation. Meanwhile, olive oil can increase your HDL good cholesterol, as well as boost your metabolic rate. Theres a reason the Italians are so attractive! Nuts and seeds are rich in fiber to keep your regular, antioxidants to keep you healthy, and protein to keep you full. Theyre little powerhouses that are easy to add to salads and cereals. Plus, all of these good fat sources are delicious.

Choosing organic foods may be a little pricier, but the benefits can far outweigh the cost. Firstly, natural foods can have far more antioxidants than traditionally grown produce, which can help protect you. Its also been found that organic meat has more omega-3 essential fatty acids. Additionally, in a world where chemicals are omnipresent, any opportunity to consume less is always a good thing. Fresh produce and meat must adhere to strict controls to be considered organic, so the label can be taken seriously. However, be wary of processed goods, such as cookies and snacks, that are called organic. While they may seem like a healthier choice, they may be just as calorie-dense as conventional options. Focus on spending your hard-earned cash on organic wholefoods or even take the opportunity to start a home-grown garden!

Shift your stubborn belly fat by increasing your protein intake. Similar to MCT oil, protein releases peptide YY, the fullness hormone. This helps you feel satiated longer and can help stop snacking between meals. Additionally, protein is vital for boosting your metabolic rate and helping you maintain muscle mass you dont want all those hard gym sessions going to waste. There are both animal-based and plant-based forms of protein that are great for incorporating into your meals. Try meats such a chicken, lean beef, and fish. Otherwise, eggs and dairy, including milk, cheese, and yogurt, are also great, as well as vegetable options like quinoa, lentils, kidney beans, and nuts. A mix of these will create a well-rounded diet that will keep you full for longer.

There are two forms of fiber soluble and insoluble. Both are good to have in your diet; however, increasing your soluble fiber is a particularly useful way to reduce your love handles and keep the fat off. Soluble fiber mixes with the water in your body and slows down the release of digested food, helping you feel fuller for longer. Youll want to look for foods such as sweet potato, apricots, legumes, Brussels sprouts, flaxseeds, and grains like oatmeal. However, if you dont already eat a lot of this food, slowly increase your intake to avoid unwanted side-effects such as stomach cramps and bloating. Soluble fiber can also create good bacteria diversity in the gut, which in term can help ditch your belly fat.

Caffeine addicts unite! A cup of joe can help you lose your stubborn love handles. First up, caffeine can increase your metabolic rate, meaning you burn more calories, even at rest. It also gives you more energy and alertness because the caffeine blocks a neurotransmitter inhibitor called adenosine. By doing so, it allows the release of other neurotransmitters and hormones such as dopamine and norepinephrine, which make you feel awake. Then, it also stimulates the nervous system creating epinephrine, or adrenalin, which starts to break down fat. Consuming 100-400 mg of caffeine, or one to four coffees, per day will give you the benefits, without side effects like twitching or anxiety. However, because you still need to be at a calorie deficit for fat loss, try to drink your coffee black, or with only a splash of milk. Otherwise, excess sugar and dairy will negate any benefits.

Eggs are a bit of a superfood, especially when it comes to weight loss. Theyre chock-full of protein, choline, healthy fats, and essential vitamins and minerals. Like other forms of protein, eggs help to increase your metabolic rate and keep you feeling fuller for longer. Plus, large eggs contain only about 80 calories each, which is pretty low. Therefore, eating two or three eggs for breakfast with some veggies can set you up well for the day ahead for around 300 calories. They also make great snacks. You can keep hard-boiled eggs in the fridge with their shells on for up to a week. If you get peckish, its a healthier, more filling choice than a bag of chips or cookies. Finally, theyre also cheap, so if youre budget-conscious, its an excellent choice for an inexpensive protein.

While apple cider vinegar (ACV) is an ancient remedy for many maladies, its just as relevant today. Taking ACV every day can help reduce your appetite and lower blood sugar and insulin levels in diabetes patients. The main active ingredient, acetic acid, has shown increased fat burning and a decrease in belly fat storage in animal studies. While there are no studies in humans, its still promising news. Start by adding a teaspoon to a glass of water each morning, slowly working your way up to one or two tablespoons. Its a bit of an acquired taste, and if you jump in too hard too fast, it can cause stomach upset. ACV also has other handy uses, other than weight loss. Its brilliant in salad dressings, you can use it to get rid of dandruff, and it can help treat acne and foot bacteria.

Oolong tea, like green tea, has incredible health benefits. It contains both caffeine and catechins, which kicks your metabolism up a notch and helps promote weight loss. Some studies have found that oolong increased calorie burning twice as much as green tea, making it a great alternative. This tea is drunk black, which is great because you dont need to worry about added sugar or milk. The flavor can also be deeper and toastier than green tea, but not as intense as black tea.

Invest in some good quality olive oil for its versatile use, incredible taste, and health benefits. Its one of the healthiest fats around. Not only does it raise your good cholesterol, but it also stimulates the production of GLP-1, the fullness hormone. Additionally, it can boost your metabolic rate, so even when youre not doing much, youre still burning more energy. The easiest way to add it to your diet is to use it for cooking or add it to salad dressings. Put some ACV and olive oil in a container with some salt and pepper and give it a vigorous shake for a simple, at-home vinaigrette. Add extra herbs, garlic, or spice for an even better flavor.

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How to Get Rid of Love Handles Quickly - The Trend Spotter

Lemon juice and sodium bicarbonate is a super simple remedy that provides great benefits to the body, such as vitamins and minerals that help prevent or alleviate different diseases. Today you will be surprised to know what happens to your body if you take bicarbonate with lemon on an empty stomach.

Improve your health with baking soda and lemon

However, for this home remedy to obtain the desired effect it has to be accompanied by a healthy lifestyle and of course a balanced diet.

Here are some benefits that can be received by ingesting a glass of this mixture in the morning and on an empty stomach:

If you take lemon with bicarbonate you will help fight acidosis that appears when the kidneys do not expel acid from the body or when high amounts of acid are produced. Another health benefit of this mixture is that it helps detoxify and quickly lose weight.

Another benefit of this mixture is that it allows the stomach and digestive system to work better. They also fight flatulence, combat acidity caused by the gastroesophageal.

To do this, take a tablespoon of bicarbonate with a glass of water and lemon and thus you will digest food better. It is recommended that you pay attention to your digestion, if your belly swells and you cannot go to the bathroom, this will be your best remedy.

Improve your health with baking soda and lemon

For people with kidney disease, with urinary problems, or that some of these organs are losing their functionality, it is recommended that they drink a glass of water with a tablespoon of bicarbonate along with a few drops of lemon, preferably after each meal.

In this way, it will help to alkalize the body, making the kidneys suffer less, the blood is better filtered, and impurities are removed.

Both lemon juice and bicarbonate act as a catalyst, allowing the cleansing functions to be carried out more efficiently. That is why taking a daily glass of water with lemon and bicarbonate will provide the body with vitamin C and antioxidants, facilitating the functions of the liver.

Consume in a glass with lemon and bicarbonate on an empty stomach, it will purify the body progressively. With this drink you will help expel toxins and those substances that cause inflammation or impair intestinal function.

Note: The suggestions posted on our page are in no way substituted for the opinion of a medical professional. Before putting any of our advice into practice, it is advisable to ask the opinion of a specialist

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See what happens to your body if you drink a glass of lemon and bicarbonate on an empty stomach - Explica

Weight loss is often perceived as a difficult task, but it is not that complicated. All you need to do is just eat clean, avoid processed and junk foods and do some light to moderate exercise regularly. Apart from this, there are a few smoothies, juices and other beverages which you can include in your daily diet to expedite the weight loss process. Amla Juice is one such drink which can help in quick weight loss or fat loss.Weight Loss Tip of the Week: How to Use Wheatgrass to Lose Weight (Watch Video)

Amla, which is also known as Indian gooseberry, is loaded with vitamin C that helps boost immunity by fighting against free radicals in the body that cause oxidative stress. This fruit also enhances skin health by increasing the production of collagen. Amla can be eaten raw, in powdered form or in the form of juice. Usually, people prefer to have amla juice as the raw fruit tastes a bit bitter.Weight Loss Tip of the Week: How to Use Matcha Tea to Lose Weight.

Apart from being rich in vitamin C, amla also contains a good amount of fibres which ensure smooth functioning of the digestive tract and thereby boost metabolism. Higher the metabolic rate, the more it will help in weight loss, as high metabolism converts the calories from the food you eat into energy quickly. For effective result, you should have amla juice first thing in the morning on an empty stomach. The fibres in Indian gooseberry also create the feeling of fullness by reducing the level of ghrelin which is a hunger hormone.

Healthy Amla Juice Recipe

Amla also consists of some chromium element which helps keep the blood sugar level in control. Hence, amla juice is also ideal for diabetes patients. This healthy drink can help in weight loss. However, be sure to also include green veggies, fruits and protein-rich foods in your daily diet for a healthy body.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

(The above story first appeared on LatestLY on Aug 08, 2020 11:01 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).

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Weight Loss Tip of the Week: How Drinking Amla Juice Helps You Lose Weight (Watch Video) - LatestLY

13 Tips for Manufacturing Employees Restarting Work

As standard operations and the pace of production starts to revert to normal, both employers and employees must consider the possibility of physical deconditioning.

Manufacturing jobs are often physically demanding. When the COVID-19 pandemic hit, many employees with non-essential jobs spent months either not working or working reduced hours. As standard operations and the pace of production starts to revert to normal, both employers and employees must consider the possibility of physical deconditioningnegative changes to the body that develop over time due to reduced physical activity. Restarting work after physical deconditioning occurs places employees at higher risk of developing musculoskeletal disorders (MSDs). It can also affect production standards by reducing employee productivity and product quality.

As you restart work, you may notice some of the following:

Reduced muscle strength

The average adult can lose up to three percent of muscle strength per day. Over the course of multiple weeks, it is easy to see how a noticeable reduction in strength might occur if an individual is maintaining sedentary behavior.

Reduced cardiovascular fitness and physical endurance

Much like your muscles, over time your heart can lose strength with a lack of physical activity. A weaker heart makes it more challenging to quickly pump blood to working muscles during physical activity. This will cause the body to fatigue more quickly due to less oxygen and energy molecules getting to the working muscles. Less oxygen getting to your muscles and tissue means lactic acid build-up; this will contribute to earlier muscle fatigue and delayed-onset muscle soreness following the activity.

Reduced range of motion

Extended periods of time with reduced activity will likely limit ones ability to extend or bend certain body segments. Your bodys joints will have less elasticity and youll experience increased muscle stiffness. This may require you to change the way you complete certain tasks when returning to work in order to reduce the risk of muscle strain.

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13 Tips for Manufacturing Employees Restarting Work - Occupational Health and Safety

If all of the options have your head spinning (same), I've got just the thing for you. This diet actually isnt a ~diet~ at allbut it can still help you with your eating goals. Its called intuitive eating, and its a movement thats gaining major followers.

On a basic level, intuitive eating is all about getting in touch with body cues (like hunger and fullness) and learning to trust your body when it comes to food, explains nutritionist Keri Gans , RD. There are no restrictions or forbidden foods; just an effort for you to eat well, feel healthier, and enjoy food more.

For many people, the traditional diet approach leads to nothing more than years and years of weight loss and weight gain and a negative relationship with food and their body image, Gans says. Intuitive eating is here to put that crap to bed.

Clearly, there's something to it. Instagram is filled with comments from people who rave about how intuitive eating has helped them stop obsessing over their weight, quit binge-eating, and end feelings of guilt around food.

Of course, theres a little more to making this whole intuitive eating thing work. Heres what you need to know about the eating approachand how to make it work for you.

As the name suggests, intuitive eating is all about following your own innate intuition.

The biggest difference between intuitive eating and dietsor lifestyle changesis the focus on internal signals and cues rather than external rules, says nutritionist and certified intuitive eating counselor Alissa Rumsey , RD, owner of Alissa Rumsey Nutrition and Wellness . Intuitive eating uses feelings of hunger, fullness, satisfaction, and body knowledge to dictate eating choices in the moment. Traditional diets, meanwhile, use external factors like nutrient counts, calories, or food groups to plan food ahead of time without room for flexibility.

While you can lose weight by following an intuitive eating approach, its not necessarily the goal. Instead, the goal with intuitive eating is to foster a healthier, happier approach to food.

Yes, it sounds suuuuper simplebut it definitely takes work to achieve. Were all born knowing how to listen to our bodys hunger and satiety signals but, as we go through life, our natural intuition is blunted on so many levels, says nutritionist Karen Ansel , RD. As children, adults are constantly feeding us snacks, whether were hungry or not; were told to finish our meals even though our bodies may be perfectly well-nourished; were rewarded with food for good behavior. At the same time, were told that hunger is an emergency, even though its a completely natural sensation, just like being tired.

Though intuitive eating offers the alluring promise of no food being off-limits, the process of reestablishing (and following) your natural cues is a tricky one.

Its long and time consuming, and sometimes you have to fail before you can succeed, Ansel says. The upside is that once you learn to eat intuitively, weight control often becomes infinitely easier, as your body naturally possesses all the tools to guide you. At this point, you can easily eat only when truly hungry and stop when satisfied. No stress.

The intuitive eating movement has been around in some form since the 1970s, but the term intuitive eating was coined in 1995 by nutritionists Evelyn Tribole and Elyse Resch, authors of Intuitive Eating: A Revolutionary Program That Works .

In their book, Tribole and Resch encourage people to reject diet culture, find satisfaction in eating, and listen to their body cues around food. They also ID three different eating personalities that help define the eating difficulties you might have:

The ultimate goal, according to Tribole and Resch, is to become an intuitive eater, someone who listens to their internal hunger cues. When theyre hungry, intuitive eaters pick something to eat without debating about it or feeling guilty.

So, how does one become an intuitive eater, exactly? To help you get there, Tribole and Resch came up with the 10 principles of intuitive eating , which all focus on creating a healthier relationship with food.

The principles of intuitive eating are guideposts that help you unlearn the dieting behaviors and diet mentality you've been taught and instead learn to tune back into your own body, Rumsey explains. While it's not always a linear experience, rejecting the diet mentality and learning to honor your bodys hunger cues are some of the foundational experiences."

Live by these principles, she says, and you'll not only find a happier relationship with food, but more positive self-care and coping behaviors, body respect, and more intuitive, joyful movement, too.

The 10 principles of intuitive eating, according to Tribole and Resch , are:

This means ditching diet books and avoiding articles that tell you how to lose weight quickly.

Learning to listen to your hunger cues is crucial, Tribole and Resch argue. Focusing on keeping your body nourished with the right foods can help prevent overeating.

This means giving yourself permission to eat what you want, when you want it.

Tribole and Resch urge people to remove good and bad thinking from eating. Have a bowl of ice cream? Don't feel guilty about it; its just food, and its part of your overall healthy diet.

Eating should be a pleasurable experience and, if you enjoy what youre eating, should help you feel satisfied and content. Identifying this satisfaction can help you learn when youve had enough of a food you enjoy.

Trust your body to lead you to the right foods and listen for the signals that youre not hungry anymore. Tribole and Resch also recommend pausing in the middle of eating to ask yourself how the food tastes, and how hungry you are at that moment.

Learn to recognize that food restriction can trigger loss of control and emotional eating. Learn to ID your emotions and find ways to deal with them that dont involve food.

Embrace your body, so you can feel better about who you are.

Be active for the sake of moving your body, instead of tracking how many calories you burn during exercise. Focusing on the energy you get from working out can help keep you motivated.

Make food choices that are good for your healthand taste greatwhile making you feel good. Know that you dont have to eat perfectly to be healthy. That one snack, meal, or day of less-healthy eating wont torpedo your goals.

If you want to rethink your relationship with food, Ansel recommends picking up the Intuitive Eating book to get the full view of what it's all about.

Its also a good idea to really immerse yourself in the concept. You have likely been absorbing years and years of diet culture messages, so surrounding yourself with alternative messaging will be helpful, says Rumsey, who recommends checking out different podcasts, books, and blogs created by registered dietitians and therapists certified in intuitive eating. These will help you weed through a lot of your long-held beliefs about food and your body to start developing a new relationship, she says.

Some of her recommendations:

Another question to consider: What do you really want to eat right now? Allow yourself to have whatever the answer is, Rumsey says. By allowing yourself to eat whatever you want, you stop the diet cycle in its tracks.

It can take time, but your mind and body will eventually learn that you have access to all foods and, with time, cravings and overeating should decrease. If youre unsatisfied, youll probably keep looking for that one thing that is going to make you feel satisfied and content, and youre more likely to overeat, Rumsey explains. When you eat what you really want, the feelings of satisfaction and pleasure you feel will help you be content.

You'll also want to start tuning in to your hunger signals, Rumsey says. Start noting when you tend to feel hungry during the dayand what you tend to do in those moments. Honoring your hungereating each time you are hungryis an important step in building back body trust, she explains.

If you're looking for extra support, a registered dietitian can help guide you through the first few months of intuitive eating. Each person is different and an intuitive eating registered dietitian can help you work through your unique challenges and questions, says Rumsey.

The bottom line : Intuitive eating is a great way to feel healthier in your body and create a happier, easier relationship with food. Experts say that it's never too late to work on intuitive eatingand that it really does work for most people.

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Your Guide To Intuitive Eating: The 10 Principles You Need To Know About - Pulse Nigeria

My name is Luz Arteaga (@luzwontgiveup), and Im 23 years old. Im from San Jose, California, and I work as a healthcare administration clerk. After a family trip made me realize how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds in under 11 months.

I have been overweight most of my life. In my early teen years I was always heavier than most of my friends. Ive always been plus size (size 16 in high school). Although I was overweight, I was still comfortable enough with my body. But when I was 19 years old, I started battling anxiety and stress. Food was always a form of comfort for me, but I soon realized that my eating habits had spiraled. I avoided my scale and jeans for months. Soon enough, I had gained nearly 100 pounds. I was really ashamed, and I felt that I was too far off track, so I accepted where I was. As much as I tried to laugh it off or ignore how miserable I really felt, I knew how far I was from the person I had been and even further from the person I wanted to be. I reached my heaviest weight of 329 pounds at 20 years old.

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My first wake up call was in 2018. Shortly after turning 21, I went on a family trip.

Struggling to sit in small seats on planes and avoiding plastic chairs in restaurants were uncomfortable things I had to be aware of. I also would get rude comments from strangers. I completely avoided cameras because the person I saw in the photos was completely unrecognizable. I got tired of being the biggest person in the room. I started my journey on July 14, 2019. It was certainly a wake up call that I needed and Im grateful for it.

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It helps me stay accountable and keep track of how much Im eating. Although my diet is low-carb, Im still able to enjoy foods I grew up with like rice, beans, tortillas, etc., only in smaller portions. I dont feel completely deprived of the food I love, so its sustainable for me.

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Breakfast: 3 eggs, 3 turkey sausages

Lunch: 4-6 ounces of protein, greens, 1 carb

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Snacks: Nuts, cheese

Dinner: 4-6 ounces of protein, greens

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This first year of my journey, my main focus has been to improve my relationship with food and eating habits. But moving forward, I will make exercise a priority and set new goals for myself.

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These three changes helped me see the most noticeable results in my weight loss.

Change 1: I took things one day at a time. One of of the reasons it took me so long to start is because I knew itd take months to see change, and Id get overwhelmed. The truth is time passes so quickly! Im so happy I pushed myself to start when I did.

Change 2: I worked on staying consistent.If you consistently eat right, you will continue to see results over time. In the past if I had one cheat meal Id be so disappointed, and soon it would turn into a never-ending cycle of overeating. Being consistent doesnt mean being perfect. Every day is a new opportunity to get back on track and be committed.

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Change 3: I did my best to educate myself about weight loss.When I used to see other weight loss stories, they seemed so inspiring, yet it always felt impossible for me! Im sure many can relate and the truth is we are all capable and strong enough. Dont doubt yourself. Start with what you know and learn as much as you can along the way.

My weight loss journey is far from over and Im excited to see my transformation in the years to come. Id like to encourage other women to start their own journey. It has been the best, most liberating choice Ive made. We are all capable and worthy of becoming the best versions of ourselves!

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A Food Scale And Walking 10,000 Steps A Day Helped Me Lose 80 Lbs. - Women's Health

Vanderpump Rules star Randall Emmett is getting trim and fans are taking note. The Hollywood producer is noticeably slimmer in recent photos posted to his social media. He often thanks fans commenting on his weight loss. In a recent post, he confirmed that hes been working hard on getting healthier.

The VPR star is currently in Puerto Rico with Lala Kent. While the couple are enjoying the trip, its a working vacation. Randall is making his directorial debut with the movie Midnight in the Switchgrass. Us Weekly reports that the movie is finally filming again after a short hiatus due to the coronavirus pandemic.

The movie stars heavy-hitters such as Bruce Willis and Megan Fox. Rapper-turned-actor Machine Gun Kelly is also starring in the movie. In fact, he recently began a real-life romance with his movie co-star, Megan Fox.

Randalls photos get very different comments. A recent photo of him and Lala had fans speculating that she was pregnant. Shes wearing a tracksuit in the photo, which is very suspicious to some fans.

Over the July 4th weekend, another photo of the couple got a lot of comments aimed at Randall. Several fans wrote comments about Randalls visible weight loss. He replied to one fan saying that hes been working hard on getting fit and exercising.

See a comparison from four months ago vs. Fourth of July weekend.

Randall only recently began appearing on Vanderpump Rules. Even though hes been dating Lala since 2016, it was only on Season 8 that fans got a glimpse of Randall. Before that, no one on the show was allowed to so much as say his name.

As a result, many fans didnt really know much about Randall, let alone what he looked like. Fans did get hints that he was older and heavyset from VPRs James Kennedys comments. In fact, during fights with Lala, James would often make fun of Randall, specifically his weight.

As a result, fans didnt know what to expect with Randall showing up for Season 8. However, Randalls humor and obvious love for Lala quickly made him a fan favorite. His physical appearance didnt get much attention from fans.

But his recent photos where hes slimmer are gaining a lot of attention regarding his looks. One fan compared him to a young Lorenzo Lamas from Falcon Crest fame.

In addition to winning over fans, Randall won over James Kennedy, as well. The two are close friends a year after Season 8 of Vanderpump Rules. (Season 8 began airing in January, but was filmed during the summer of 2019.)

During the final episode of Season 8, James took Randall aside to personally apologize for his nasty comments. James recently celebrated the one-year mark on his journey to sobriety. His apology to Randall was part of making amends for his drunken behavior.

Randalls weight loss may have something to do with his upcoming wedding to Lala Kent. The couple were set to marry in April, but had to push their wedding back to sometime this summer.

Check back with us for updates on if/when Vanderpump Rules will return for Season 9.

Jennifer Havener grew up in a small town in Upstate New York. She earned her B.A in Writing & Literature from Naropa University in Boulder, Colorado. She always knew watching reality TV shows and soap operas, particularly 'Days of Our Lives', would come in handy someday.

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'VPR': Randall Emmett is 'Working Hard' to Lose Weight, Fans Notice and Love it - TV Shows Ace

Losing weight can be incredibly challenging regardless of whether youre looking to lose five pounds or 20.

Not only does it require diet and lifestyle changes, it also takes quite a bit of patience.

Fortunately, using a mix of proven strategies can simplify and expedite weight loss.

Here are 10 of the best ways to quickly and safely drop 20 pounds.

It may sound like a no-brainer, but counting calories is one of the easiest and most effective ways to start losing weight fast.

Weight loss occurs when you use more calories than you take in, either by reducing your intake or increasing your physical activity.

While cutting calories alone is generally not considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when paired with other diet and lifestyle modifications.

Keeping track of your calorie intake can increase your awareness of what youre putting on your plate, giving you the knowledge you need to make healthier choices.

Interestingly, one review of 37 studies found that weight loss programs that incorporated calorie counting led to 7.3 pounds (3.3 kg) more weight loss than those that didnt (1).

Try tracking your calorie intake by using an app or a food journal.

Upping your water intake is a simple way to boost weight loss with minimal effort.

In fact, one study found that pairing a low-calorie diet with increased water intake before meals resulted in 44% more weight loss over a 12-week period (2).

Research shows that water may enhance weight loss by bumping up metabolism, temporarily increasing the calories your body burns after eating.

According to one study in 14 adults, drinking 16.9 fluid ounces (500 ml) of water boosted metabolism by 30% after 3040 minutes (3).

Drinking water with meals can also keep you feeling full, reducing your appetite and intake.

For example, one small study showed that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calories consumed by 13% (4).

For best results, drink at least 3468 fluid ounces (12 liters) of water per day to maximize weight loss.

To lose 20 pounds fast, including more protein-rich foods in your diet is absolutely essential.

A high-protein diet has been associated with decreased belly fat, as well as preserved muscle mass and metabolism during weight loss (5, 6).

Protein can also help reduce appetite and decrease calorie intake.

One study in 19 adults found that increasing protein intake by just 15% increased feelings of fullness and significantly reduced calorie intake, belly fat and body weight (7).

Another study showed that consuming a high-protein breakfast decreased levels of ghrelin, the hormone that stimulates hunger, by a much greater degree than a high-carb breakfast (8).

Meat, seafood, poultry, legumes, eggs, nuts and seeds are a few healthy sources of protein that you can easily add to your diet.

Decreasing your intake of refined carbs is another useful strategy to accelerate weight loss.

Refined carbs have been stripped of their nutrient and fiber content during processing, resulting in a final product that is nutrient-poor.

Whats more, they typically have a high glycemic index, which means that they are digested and absorbed quickly. Rapid digestion leads to spikes and crashes in blood sugar levels, followed by increased hunger (9).

Consuming high numbers of refined carbs has also been linked to increased body fat and weight gain.

For instance, one study in 2,834 people found that a higher intake of refined carbohydrates was associated with increased belly fat while a greater intake of whole grains was associated with less belly fat (10).

Another small study had similar findings, reporting that a diet rich in whole grains decreased both body weight and calorie intake compared to a diet focused on refined grains (11).

To get started, simply swap out refined grains in pastas, white breads, cereals and pre-packaged products for healthy, whole-grain alternatives such as couscous, quinoa, brown rice or barley.

Resistance training is a type of exercise that involves working against a force to increase muscle strength and endurance.

Adding resistance training to your routine can bump up fat burning and metabolism to help you burn more calories, even while at rest.

One review showed that 10 weeks of resistance training may increase metabolism by 7%, stabilize blood sugar in those with diabetes and lead to 4 pounds (1.8 kg) of fat loss in adults (12).

Meanwhile, another study in 94 women suggested that resistance training preserved fat-free mass and metabolism after weight loss, allowing the body to burn more calories throughout the day (13).

Get started by hitting the gym or doing body weight exercises at home, such as squats, planks and lunges.

Fiber moves slowly and undigested through your gastrointestinal tract, slowing the emptying of your stomach to keep you feeling full longer (14, 15).

One study in healthy men found that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake (16).

The satiety-boosting effects of fiber could produce big benefits in terms of weight control.

One review reported that increasing fiber intake by 14 grams per day was linked to a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even without making any other diet or lifestyle changes (17).

In addition, a 20-month study in 252 women found that each gram of dietary fiber consumed was associated with 0.5 pounds (0.25 kg) less body weight and 0.25% less body fat (18).

Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet.

While theres no doubt that switching up your diet and exercise routine are the two most important routes to losing 20 pounds, the amount you sleep could also play a role.

In fact, one study in 245 women showed that both sleeping at least seven hours per night and getting better sleep quality increased the likelihood of weight loss success by 33% (19).

And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on over time.

One study following 68,183 women over 16 years found that those sleeping five hours or less gained an average 2.5 pounds (1.14 kg) more than women who slept at least seven hours per night (20).

Another study showed that even a single night of sleep deprivation can increase levels of hunger hormones, which could lead to increased appetite and weight gain (21).

Try practicing a bedtime ritual each night, sticking to a routine and minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss.

Staying accountable to your weight loss goals is key to long-term success. There are many different ways to do so.

For example, weighing yourself daily has been associated with increased weight loss and a reduced risk of weight regain compared to weighing yourself less frequently (22).

Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer (23, 24).

You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals.

Whether youre looking to lose one pound or 20, adding cardio to your routine is a must.

Cardio, also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs.

Whats more, it increases the calories your body burns to aid fat and weight loss.

One study in 141 overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss.

In fact, performing cardio to burn either 400 calories or 600 calories five times per week for 10 months resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively (25).

Another study had similar findings, reporting that six months of cardio exercise alone decreased body weight by 9% in 141 obese older adults (26).

To maximize weight loss, aim for 150300 minutes of cardio each week, or about 2040 minutes every day (27).

Walking, running, jumping rope, rowing and boxing are some easy and enjoyable cardio workouts that can amp up weight loss.

Mindfulness is a practice that involves becoming more aware of your thoughts and feelings while also shifting your focus to the present moment.

Eating slowly and practicing mindfulness can help increase weight loss and decrease intake while also allowing you to enjoy your food.

For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace (28).

Similarly, a study in 30 healthy women showed that eating slowly resulted in decreased calorie intake and greater feelings of fullness compared to eating more quickly (29).

Another review of 19 studies found that mindfulness interventions were able to significantly increase weight loss in 68% of studies (30).

Try minimizing distractions while eating, chewing your food more thoroughly and drinking water with your meal to help yourself slow down and enjoy.

Though losing 20 pounds can seem like a major challenge, it can be done quickly and safely by making a few simple changes to your diet and lifestyle.

For best results, mix and match these tips to enhance both weight loss and overall health.

With a little patience and determination, its entirely possible to drop 20 pounds to help reach your weight loss goals in no time.

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How to Lose 20 Pounds as Fast as Possible

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