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Intermittent fasting is based on the idea that you can lose weight if you limit the window of time where you're allowed to eat. This makes it unique from many other diets.

"Intermittent fasting focuses on when a person should eat food, not what type of food he or she eats," says Divya Selvakumar, a registered dietitian, author, and founder of Divine Diets, LLC.

Eating for only a limited window means that you fast for the rest of the time, but are allowed to consume calorie-free beverages like coffee. The purpose of the fast is to kickstart a metabolic state called ketosis. While in ketosis, your body burns fat for fuel instead of sugar.

According to the limited, short-term studies, intermittent fasting does work to help people lose weight in a matter of weeks. However, there are many different approaches to intermittent fasting, so here's a guide for what to know to help you decide which fasting method may be right for you.

The 16:8 approach is possibly the most common method of intermittent fasting. It's sometimes called time-restricted fasting, and there are several slightly different variations.

In the 16:8 version, you fast for 16 hours and limit your eating to an eight-hour window of time during the day.

Most people skip breakfast as part of the 16-hour window, says Selvakumar. So, you might eat between the window from 12 pm to 8 pm, for example.

However, some may choose to skip dinner, instead. For this, you might limit your eating window to between 9 am and 5 pm each day.

According to registered dietitian Natalie Allen, a clinical assistant professor at Missouri State University, most people choose some version of the 16:8, because it's easier to follow than some other versions.

Research suggests that this type of intermittent fasting can help you lose fat and perhaps even improve your cholesterol levels, among other health benefits.

As the name implies, alternate-day intermittent fasting is when you fast or severely restrict your caloric intake every other day.

Allen says that the alternate-day fasting approach is much less popular. Plus, it may be the most challenging type of intermittent fasting to attempt. As a 2017 article in the Annual Review of Nutrition puts it, "[T]his fasting regimen may not be practical because it leads to intense hunger on fasting days."

Another 2017 study in JAMA Internal Medicine found that most of the people who dropped out of an intermittent fasting research study in an attempt to lose weight were the participants who were attempting to do alternate day fasting. Also, it didn't produce greater weight loss or weight maintenance.

"Generally, we don't recommend it," Allen says. "It's hard to not eat for a whole day. I would worry about your blood sugars, your insulin levels, your energy levels, your ability to think. And are you going to be hangry?"

For 5:2 intermittent fasting, you eat normally for five days of the week and drastically reduce your caloric intake for two non-consecutive days. Women restrict themselves to 500 calories, and men to 600 calories on fasting days.

Some people prefer the 5:2 approach. But a 2018 study in The American Journal of Clinical Nutrition found that while this version was effective on the weight loss front, it was not more effective than a continuous calorie restriction approach in which people tried to reduce the number of calories they consumed each day.

The OMAD (one meal a day) diet is where you limit your eating window to just one hour each day and fast for the remaining 23 hours. This is an extreme type of intermittent fasting, and it can be an effective weight-loss strategy for some people.

It can even help to lower some of the risk factors for cardiovascular disease. However, you have to be able to last the entire 23 hours between meals and resist the temptation to overeat during that window, as intense hunger is a common side effect of this method.

Your own tolerance for hunger pangs may guide you in choosing which version of intermittent fasting is best for you. While intermittent fasting is generally safe for most healthy adults, it's not meant for everyone.

"People who are diabetic, pregnant, nursing, athletes, or children: none of those people should be doing intermittent fasting," says Allen. People with eating disorders also should avoid intermittent fasting and restrictive diets, in general.

For the average healthy adult, Allen gives the following advice: "If you want to try it, pick the hours that you want to eat and that you want to fast. Make healthy choices during those times and see if it works for you."

In fact, what you eat when intermittent fasting may even help prevent hunger pains.

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The different types of intermittent fasting and which may be more beneficial to your health - Insider - INSIDER

Living close to restaurants may not necessarily lead to obesity.

For someone living in close proximity to fast food restaurants, it may be ridiculously difficult to resist their food. On the other hand, someone who lives close to their gym, must be easily able to visit it and lose some weight. We have been living with such notions all our life, but it may not be really true. A new study suggests that living close to fast food joint or gyms has nothing to do with your weight gain or gain loss!

Researchers at the Lund University in Sweden claim there is no correlation between obesity and how close you live to fast food restaurants or gyms. It has come as a shock since many other previous studies from other countries suggested that location and distance of restaurants and gyms from our house may act as major factors in adult obesity.

Kenta Okuyama, PhD student at Center for Primary Health Care Research at Lund University, said, "Our large-scale study in Sweden, using longitudinal national registry data of more than 1,5 million adults, did not find a statistically significant association between these two types of facilities and obesity,"

However, the researchers admitted that the kind of area we live in still plays a role in dictating our overall health, including obesity. For example, urban areas with educated and informed people might be aware of the consequences of obesity and may take preventive measures. While deprived regions with low-income level may suffer from high obesity cases.

"Although reducing fast food outlets or introducing physical activity facilities might in theory promote healthy eating and exercise, it may not be very effective in all countries and regions, because the contexts vary by its culture and lifestyle that may affect how often people utilize these facilities in their daily lives," said Kenta Okuyama.

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Weight Loss Or Weight Gain Or Obesity Is Not Affected By Proximity Of Your House To Restaurants Or Gym; Says Study - NDTV Food

Experts called stars, looking at a record 100 kg. Many of the celebrities have achieved success within a short period of time, they now look quite different, their life became more active.

Actor Alexander Semchev from 200 kg weight to 100 kg. of Success he had reached, adhering to a special diet, besides the artist leads a different lifestyle. After changes in the body normal sugar level and blood pressure, however, the areas of the sagging skin was removed by surgeons.

Further, call Sophia Brenan who undergo weight loss due to lower back pain. The rejection of fast food and switching to a healthy diet provided the blogger reset 100 kg weight. Celebrity also struggled with bulimia. Gohar Avetisyan lost 40 kg and the process was frozen because of pregnancy 26-year-old style. The star refused to burgers and monitors your diet. Olga Bartunkova got rid of 90 kg for two years, the Joker conducts a sports way of life and eats small portions, avoiding excess weight.

Danae Prigogine got rid of 21 kg, and the daughter of the famous producer wants to lose more weight 30-40 kg, eating according to a special system. Maxim Fadeev managed to lose 90 kg, the secret of the method is the use of 0.6 l of water before meals. This method reduces the feeling of hunger, which allows the star to eat a small amount of food.

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Experts called stars, who broke the record of losing weight up to 100 kg - The Times Hub

By now, everyone has seen the new photo of Adele showing off her stunning weight loss. People have compared her to actress Sarah Paulson and there have been debates over how we judge beauty and what it means when people lavish praise on someone after they lose weight. Adele celebrated her 32nd birthday on May 5, 2020, and she showed off her new, thinner frame by posting a photo of herself wearing Elzinga. The dress quickly sold out and demand for the dress continues to increase.

Elzinga posted the photo of Adele in the dress on their official Instagram page along with the following caption.

Adele in the balloon-sleeve silk-organza mini dress on her birthday!Happy birthday Adele!#adele #elzinga #birthday

The dress retails for approximately $610 and until Elzinga has enough to satisfy their customers, look-a-like dresses are also selling out.

You may see the post that Adele shared where she showcased her new figure in the Elzinga dress below.

https://www.instagram.com/p/B_2cs6lF3rN/

It is believed that Adele lost approximately 100 pounds and even though there are social distancing rules in place, she has been able to continue working out and maintain her new figure. Many gyms are beginning to reopen as long as people stay a good six feet apart and Adele has made significant changes in her life.

She switched her diet to one that is mainly plant-based and has ditched sugary, calorie-laden, and junk foods. Adele is reportedly following the SIRTfood diet that involves eating foods that contain a specific protein and restricting calories to about 1000 per day in addition to regular exercise.

Adele lost weight quickly and effectively, but it is likely if she changes her diet she would begin to gain weight again. Regardless, everyone agrees that Adele looks sensational and the fact that the Elzinga Studios dress sold out immediately after Adele posted her photo is a testament to her star power.

What do you think about Adele in Elzinga? Are you a fan of the dress?

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Charisse Van Horn is a freelance writer from Tampa Bay. She enjoys writing about celebrities, entertainment, and fashion. Any reproduction of this article outside of Celebrity Insider will be met with legal action by the writer.

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Adele Shows Off Her Weight Loss In Elzinga - Celebrity Insider

With the recent announcement of an extended lockdown period, it is becoming more and more important to eat well and exercise if you want to manage your weight at home. Losing weight fast at home is not all that difficult, especially if you follow the below weight loss tips from a performance nutritionist. Good news is that you don't even need to go full keto for weight loss either, although it might help (just saying).

Is it impossible to lose weight at home? According to Simon Jurwik, performance nutritionist and commercial director at Bulk Powders, it isn't, not by a long shot. In fact, some simple changes in lifestyle and diet can lead to big results and you don't even have to do bodyweight workouts at home or run for hours on end to shed pounds.

We asked a few questions to Simon about how to maximise lockdown weight loss effectively.

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Drinking more water can certainly help

(Image credit: Getty Images)

As Simon explains, "to avoid weight gain or to lose weight, you need to maintain calories compared to your energy expenditure to avoid weight gain or in a deficit for weight loss."

If this sounds a bit too complicated, here is what it means: you need to eat less than your maintenance calories in order to lose weight. Maintenance calories are what your body needs to function: on average, it is around 2000 kcal for women and 2500 kcal for men.

"A good way to do this is tracking your calories so you have a better understanding of how much youre eating." Simon adds "If you dont like specifically calorie tracking, then start monitoring your portion sizes. If you need to lose weight, simply reduce the portion sizes."

Calorie tracking can be made easy with apps like MyFitnessPal which can scan barcodes and do the addition for you, no need to calculate carbs/fat/protein manually.

Avoid takeaways if you don't want to get obese

(Image credit: Getty)

Simon doesn't believe in bad foods although even he wouldn't recommend chowing down on takeaway every morning. His motto is "everything in moderation". "Nonetheless, I would say to limit your consumption of the below whilst in lockdown as they are more calorie dense" he adds.

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Eat all your five-a-day in one go if you wish

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When it comes to weight loss, Simon vouches for calorie deficit: "You should try and eat a well balanced diet so you get the right amount of nutrients and minerals." Ideally, you would like to eat your five a day, a mix of fruits and vegetables, to make sure your vitamin levels are topped up.

It's easier than you think to add more greens to your meals: have some tomatoes with your breakfast bacon and eggs, have an apple mid-morning, some asparagus and kale with your lunch, a banana in the afternoon and half an avocado with your tea.

Simon recommends the following food groups to be included in your diet for effective weight loss:

Is keto diet the key to weight loss?

(Image credit: Fresh n Lean)

"Ultimately, it comes down to adherence. If you find going lower carb keto diet is easier for you to stick with, then thats a good option. If you prefer intermittent fasting and you find you can stick to it, then thats one to explore" Simon adds.

The key here is sticking to the diet and not jumping from one fad to the other. Once you found the diet you can keep to it doesn't have to be an extreme one either just let your body adjust and eventually, you'll see the results.

The most important thing to remember is that once you get healthy, weight loss will come naturally. It's not about chasing after pounds lost; what's more important is to ease yourself into a healthy lifestyle and a sustainable diet. That will make you lose weight and keep it off, too.

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Exercising regularly is not necessary for weight loss but it can certainly help

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In Simon's opinion, it's important to make a distinction between people who already have a certain muscle mass and people who 'just' want to lose weight: "It depends, if youre aiming to maintain a certain amount of muscle mass, you would need to continue exercising and in particular, resistance training, to hold onto the muscle mass you have."

Cardio has long been used for weight loss, let it be running on treadmills, indoor cycling or indoor rowing. But resistance training is also a great way to burn calories as well as doing HIIT workouts. The best resistance training for weight loss are the ones that use compound exercises, like this full body workout or this two-day push-pull workout.

"Similarly, if youve just completed a diet, which incorporated exercising and calorie restriction, youll need to continue completing the same level of exercise to maintain your weight. If you were to just stop, your calorie expenditure would go down and you will likely gain weight" Simon concludes.

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Supplement-wise, Bulk Powders has you covered

(Image credit: Bulk Powders)

Understandably, Simon knows a lot about supplements: "supplements can contribute to maintaining/losing weight when incorporated into a balanced diet. For example, if you follow a ketogenic diet, Bulk Powders has several products that are low in carbohydrates such as our Complete Keto Protein Shake, Complete Greens and Electrolyte tablets."

Supplements can come in many shapes and sizes and supplementing your diet doesn't necessarily mean chugging down gallons of protein shakes or weight gainers. Especially if you are following a strict diet, like the vegan diet or the aforementioned keto diet, taking some supplements will be inevitable to support your metabolism.

When using supplements to lose weight, our product Cutting Edge, contains Glucomannan which contributes to weight loss in the context of a calorie restricted diet.

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Lockdown weight loss: nutritionist reveals five foods you REALLY should eat more of and BLACKLISTS 5 more - T3

Trying to hack fitness is a multi-million-dollar industry; weve all seen at least one ad featuring a purported miracle product that claims it can make people lose weight and look great without even trying. From low-effort exercise machines to strange-ingredient diets to fat-burning belts and bands, theres no shortage of attempts to make it easy to be fit.

A gene therapy trial performed on mice may foreshadow yet another way to hack fitness. In a study done by a team at Washington University in St. Louis medical school, mice quickly built muscle mass and reduced obesity after receiving the therapy, even while eating a diet high in fat and not exercising. The results were published last week in a paper in Science Advances.

Sound appealing? Heres how it worked.

The gene targeted was FST, which is responsible for making a protein called follistatin. In humans and most other mammals, follistatin helps grow muscle and control metabolism by blocking a protein called myostatin, which acts to restrain muscle growth and ensure muscles dont get too big.

The researchers injected eight-week-old mice with a virus carrying a healthy FST gene (gene therapy involves adding healthy copies of a gene to cells, usually using a virus as a deliveryman).

Over a period of 18 weeks, or about 4 months, the team observed that the muscle mass of the treated mice more than doubled, as did their strength level. They also experienced reduced damage related to osteoarthritis, less inflammation in their joints, and had healthier hearts and blood vessels than mice that didnt receive the gene therapy even though all the mice ate the same high-fat diet and did the same amount of exercise.

Going into the study, the researchers worried the muscle growth catalysed by the gene therapy could harm the heart, mainly through thickening of the hearts walls. Surprisingly, though, heart function and cardiovascular health of the treated mice actually improved. In subsequent studies, the team will continue to monitor the treatments effect on the heart, as complications could emerge over time.

Talk about a fitness hack; imagine being able to build muscle and maintain a healthy metabolism while lounging on the couch eating burgers and fries. There have been similar studies to replicate the effects of exercise by commandeering the genetic instructions that control the way cells interact with proteins; though various exercise pills have successfully mimicked the effects of regular cardiovascular activity in mice, scientists still dont fully understand how, at a molecular level, exercise has the effects it does on the human body.

This may change in the next couple years, though; a National Institutes of Health consortium called the Molecular Transducers of Physical Activity is in the midst of an in-depth study on the molecular effects of exercise on tissues and organs in 3,000 people.

If the muscle-building gene therapy eventually reaches a point where it can be used in humans, though, the research team isnt viewing it as a quick-fix health hack. Rather, it would be used to help get people with conditions like muscular dystrophy or severe obesity to a baseline from which they could adopt tried-and-true muscle-building practices like weight lifting or physical therapy.

In cases of severe obesity or muscle loss, it is extremely difficultif not impossibleto lose weight or improve muscle strength through normal exercise and diet, said Farshid Guilak, orthopedic surgery professor and director of research at Shriners Hospitals for Children in St. Louis. The goal of this study was to show the importance of muscle strength in overriding many of the harmful effects of obesity on the joint.

If every condition, process, and trait in our bodies is tightly linked to our genes, its conceivable that almost any aspect of our health could be manipulated using gene therapy and related tools. Maybe one day there will indeed be a pill we can take or a shot we can get to give us svelte, muscular bodies without any of the effort.

The fact that this would ruin the pleasure and satisfaction of a good workout is another conversationand one not everybody would be interested in having. But even if genetic or chemical exercise-replacement tools become safe to use in humans in the foreseeable future, theyll likely be limited, at least at first, to those who need them due to debilitating health conditions.

That saidfor the time being, keep hitting the treadmill, the weight room, or your other off-the-couch, effort-intensive workout of choice.

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Forget exercise these mice got ripped with gene therapy - The Mandarin

There has been a sharp rise in the number of people making contact with eating disorder charities since the start of the coronavirus lockdown almost eight weeks ago.

The charity BEAT says calls to its helpline have increased by 50% and that there has been a 78% rise in contact via social media compared with February.

Charities are concerned that a reduction in hospital services and a move to online sessions could result in an increase in new cases and setbacks for those with an active eating disorder or those in early recovery.

Caroline Price, BEATs director of services, said: Its not surprising weve seen such a large increase in contact. Changes in routines, living situations and care plans have the potential to trigger eating disorders. Its more important now than ever that those who are unwell feel supported.

Daves eating disorders started to return after his father died from Covid-19 six weeks ago. At first I was in a state of constant denial, he says. Now I just feel really horrible in my body, like Im losing control. Being sat around the house, surrounded by food, unable to exercise, worrying about calories Its been really hard to cope, to be honest.

The 31-year-old has been in recovery for four years after fast-track treatment for anorexia. He says processing the grief after his fathers death, while struggling with an eating disorder has led to a deterioration in his mental health.

I realised quite early on in lockdown that I was at risk of this all affecting my wellbeing. Its easy to go back to focusing on things that feel safe, somehow. I missed feeling I was winning at it, seeing the scales going down.

I really feel this will give people an insight into what a restrictive eating disorder, binge eating, and even overeating, are really like. Its this constant thinking and talking about food - its our only enjoyment and occupation at the moment.

Katie also feels that the pressures of lockdown have affected her recovery. In late March, after the closure of the treatment centre she attended five days a week, she returned home to isolate with her mother and younger brother.

It was really sudden, says the 22-year-old. There was no time to gradually reduce support. Before, I had all my meals made for me, so all the food decisions had been taken away. But now I have to make all the decisions myself, even if I dont feel 100% ready for that.

While Katies treatment has moved to online video sessions, with individual appointments and a group timetable throughout the day, she is finding the disruption to her routine unsettling.

My initial thought was: Whats the point? Everythings ruined. I may as well give up now. I thought it was a sign, like I was going to go back to square one. I suppose its easy to have that snap reaction, but it does feel like an obstacle has been put in the way.

Steve Clarke is a psychotherapist at Arthur House, an eating disorder service based in south-west London which is part of the Priory Group. He says that while online support has its advantages, it also has limitations.

Online therapy doesnt support someone with an eating disorder at critical times, such as mealtimes. The challenge isolation presents to patients is not having that hands-on, physical presence.

Medics say that mealtimes can be particularly ritualistic for those with an eating disorder, requiring a clear plan and set times. For those without a support network, maintaining structure can be difficult.

Dr Joanna Silver, an eating disorder specialist for the Nightingale hospital in north London, says: Enforced isolation has meant that many people feel disconnected from their support systems and that in turn their eating disorder is stronger. Such feelings have caused people to turn to behaviours such as bingeing, purging and restricting as a way of managing these feelings and maintaining an illusion of control.

Relapsing into unhealthy habits is more of a risk now than at any time Anna*can remember. Living alone, I could disappear for a week and nobody would notice, says the 28-year-old, who has been in recovery from an atypical form of bulimia for three years. Youre only shopping for yourself; you can control how much exercise you do; and you can exclude food groups. You can be very prescriptive and it could just go unnoticed.

I know people are there if I need to talk, but I also know people are dealing with their own stuff. I find it really hard to talk about it at the best of times. Its inexplicable outside my own head.

There are fears that food shopping and stockpiling may also add to the temptation to relapse. Without the usual selection, many feel forced to eat alternative foods. A perceived scarcity of food can, Silver says, add to the risk that some may restrict their food intake or reinforce feelings of guilt.

Frequent exposure to advertisements, articles and social media posts encouraging people to get fit and lose weight are also inducing strong urges among some people with eating disorders to exercise intensely.

When Im out walking the dog, I keep seeing loads of people running, Katie says. Then I go on my phone and I see all these people posting about how much exercise theyre doing. Its everywhere.

Anna also finds the pressure surrounding exercise difficult to avoid. I keep thinking: What should I be trying to achieve? Should I be using this time to get really fit? Then I decided it wasnt a time when I could get fitter or become a better athlete. Id be lucky if I could come out of this maintaining a decent level of fitness.

Rebecca Jenning, a registered dietician at the Priory Group, says: The sudden closure of gyms has been a source of anxiety for many people and can invoke feelings of guilt for being lazy. This shouldnt affect what someone eats no one should be restricting the food they eat to compensate.

Hope Virgo, a campaigner, says social media posts about exercise are pervasive. People are posting all the time about how much sport theyre doing, influencers are promoting exercise apps, talking about their diets, she says. All of that fuels the fear that lockdown will make you put on weight.

Dave agrees that social media must be carefully managed. He has decided to unfollow and mute accounts that post content and share memes that may slow his recovery. Social media at the moment just makes me feel scared and frustrated, he says. Its all about self-promotion rather than actual help. Ive learned I need to restrict the time I spend reading the news and on social media.

While for some social media posts can provoke anxiety, others welcome online groups that have been set up to offer support. The Instagram account @covid19eatingsupport runs live meal sessions for followers, encouraging them to eat a meal or snack with the support of volunteers and peers, and the @thechain recommends meal plans and live peer group meetings.

Medics say setting up a new daily routine or adapting an existing schedule will be crucial to recovery, but acknowledge that the uncertainty and lack of guidance from the government regarding the reopening of support services and facilities may halt progress for some patients.

For Dave, the easing of restrictions is a greater concern than the announcement of the lockdown. Im terrible with change. Ive got used to living here in my glorified shoebox and choosing what I eat and drink at home. I dont want to be in a crowded place or go to the pub. The thought of it fills me with fear.

But for Katie, looking to a future beyond lockdown is a motivating thought. I cant just live in a headspace where Im thinking of throwing everything away. And I cant sit at home wasting time and waiting. I need to try and do this at home. I need to try and move forward.

* Some of the names in this article have been changed or the persons surname withheld at their request.

The Beat Adult Helpline is open to anyone over 18. Parents, teachers or any concerned adults should call the adult helpline on 0808 801 0677.

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'Like losing control': fears eating disorders on rise amid lockdown - The Guardian

OBESITY is known to double a patient's chances of being hospitalised by coronavirus.

And now Boris Johnson is planning to step up the nation's fight against obesity as part of his plans to beat the deadly disease.

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The Prime Minister, previously a critic of the "nanny state", is said to now support a "more interventionist" approach to obesity.

Boris last month spent three days in intensive care fighting off the virus after his symptoms failed to clear following a ten-day spell in self-isolation.

He is now convinced that his weight is the reason the virus, which for many people is invisible, had such a dramatic affect on him, according to The Times.

The PM has often been photographed jogging or riding a bike through London, but still weighed 17.5 stone, while only 5'9" in height, when he entered hospital.

Obesity and Covid-19

Risk of Stroke If there is a build-up of fatty tissue, which is common in overweight people, it can cause inflammation. This in turn can increase the risk of blood flow difficulties and blockages which, together with the high blood pressure seen with obesity, can lead to strokes.

Sleep Apnoea Being overweight carries a high risk factor for the development of sleep apnoea when breathing repeatedly stops for several seconds at a time during sleep. With additional soft tissue around the face and neck, airways can become blocked and breathing restricted. This then leads to a reduction in oxygen in the blood, which can cause issues with ineffective breathing during Covid-19 infection.

Risk of Heart Attack Being obese has long been linked to an increased risk of cardiovascular issues such as heart and circulatory diseases. While less oxygen in the blood can cause issues, the British Heart Foundation states that fatty material building up in your arteries can also cause problems and even lead to heart attacks.

Risk of Liver Disease Non-alcoholic fatty liver disease typically affects people who are overweight or obese, as its caused by a build-up of fat in the liver. People with more fat in their liver are also at increased risk of other health problems such as diabetes, high blood pressure and kidney disease.

Immune System in Overdrive Obesity is a pro-inflammatory condition, meaning the immune system is already in overdrive. Adding coronavirus on top of that could tip it over the edge, according to Mr Ahmed, and cause serious inflammation.

Reduced Lung Capacity The more overweight you are, the more pressure there is on your diaphragm as its pushed up towards your rib cage essentially compressing the lungs and reducing their capacity. This ultimately makes it harder to get oxygen into the blood, which can lead to heart issues too. As the coronavirus primarily attacks lung tissue, the less lung capacity you have, the greater the effect of the virus.

Type 2 Diabetes Obesity has one of the biggest risk factors for Type 2 diabetes. Previous studies have claimed abdominal fat can cause fat cells to release pro-inflammatory chemicals, which in turn can lead to insulin resistance where cells fail to respond normally to the hormone insulin.

Risk of Kidney Failure Diabetes and high blood pressure are two of the main causes of kidney disease and both of them are linked to obesity. Meanwhile, being overweight also puts extra pressure on the kidneys as they often have to work harder to filter waste.

More than 60 per cent of patients in intensive care with the viruswere overweight or classed as morbidly obese, arecent NHS survey found.

And data from the Health Survey for England (HSE) conducted in 2018 indicated that 31 per cent of adults in the UKwere recognised as clinicallyobesewith a Body Mass Index (BMI) greater than 30.

But as as Boris vows to crack down on obesity levels, we ask a top personal trainer how to lose weight safely...

Harry Thomas, owner of No1 Fitness and celebrity PT, says if you are trying to lose weight it is important to become more conscious of exactly what you're consuming.

He says: "Pay attention to your intake - knowing what you are eating for a few days, can be the game changer for achieving results.

"Many people have never realised how many calories they are overeating from snacking.

"Over the course of the week, these do add up, and could be the main factor for stalling progress."

NHS advice on calorie intake

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kJ) a day.

These values can vary depending on age, size and levels of physical activity, among other factors.

Our bodies need energy to keep us alive and our organs functioning normally.

When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity.

An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

For example, the more physical activity we do, the more energy we use.

If you consume too much energy on one day, do not worry. Just try to take in less energy on the following days.

Source:NHS

One of the best ways to lose weight and burn more calories is simply by exercising more.

And Harry says that all you need is ten minutes of exercise a day to start making a difference.

"With the recent announcements last Sunday by Boris, we are now able to get outside much more to exercise," Harry says.

"Get out your diary and block out some time for exercise, stretching and yoga.

"Remember if you are tight for time, be strict with the time you do block out, set the intention that this is a no disturbance time.

"Ten minutes is all you have? Great, get a HIIT circuit in."

To get results and to stay motivated you must see changes.

Harry says: "I recommend taking photos of your progress - even if you dont like the way you look.

"Get your belly out and legs out if you want them areas to change and after a few weeks comparing you will be surprised what you can see.

"Use scales, people say these are bad and we should focus on other things, but if your goal is weight loss, this is the BEST way to see progress.

"Clothes are a great way to see changes - that dress that's sitting in your wardrobe, or your old jeans you want to get back into, the clothes dont lie and will quickly show change."

Many people are said to be struggling with getting a good night's sleep during lockdown.

However, getting too little sleep alters our metabolism so our bodies cannot process food as effectively - ultimately hindering weight loss goals.

Getting just one more hour of sleep a night can aid weight loss - as the stress hormone cortisol, which is said to increase appetite, is higher when you do not get a good sleep.

Being well-rested also means you'll have more energy and be able to put maximum effort into your workout.

Harry says: "Although sleep is not directly responsible for weight loss, it will help aid everything else that does help."

It is important to create some accountability so you stick to your weight loss plan.

"Announce what you are doing to loved ones," Harry recommends.

"Book in times that you can train with a friend virtually, or work with a trainer so that you have someone else pushing you.

"Its easier when other people are involved in the process, and their motivation will be key for getting you through the tougher days."

When it comes to losing weight, if you're consistent all the hard work and sacrifices made will be worth it.

However, it's important not to beat yourself off if you go off your weight loss plan.

Harry says: "Stay good to yourself throughout - if you have a few days off, dont stress, get back on track.

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"Keep reinforcing the positives you have achieved - training more consistently, completing more in the session, getting stronger, getting fitter etc.

"Weight goes far beyond what happens in a month, and to get the weight loss that you want, it's going to take much longer than 30 days.

"But dont worry, you will see results all the way through, you just need to look out for them that's all."

Harry is hosting virtual fitness classes during lockdown - take part in a class at 9am on Sunday here.

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Adele nearly broke the internet earlier this month when she revealed her jaw-droppingtransformation photo to her fans on the occasion of her 32nd birthday. What was so remarkable was not only that the Grammy Award-winning singer had lost 100 pounds, but also that she emerged as a toned, sleek and strong looking body, with the legs of a Pilates instructor. We all collectively wondered: How did she do that?

The Beet published the exact diet called the sirtfood diet,that Adele reportedly followed to shed the 100 pounds since last year, including three green juices a day and a diet that included plenty of healthy plant-based foods like kale, Brussel sprouts, and matcha. The good news is that the sirtfood diet also allows antioxidant-rich treats like dark chocolate and red wine. For the exact diet to follow, and how to do it, click on The Beet's story here.

Now The Beet has the goods on howAdelegot that toned body, including a video that shows the star pushing it to the limit on a Pilates Reformer.Losing weight is one thing, but showing off lean, toned muscles and astrong body takes some hard work, and some sweat. In an October post on IG, Adele said, "I used to cry but now I sweat." It worked for her and it will work for you too. working out. The Beethas the secrets toAdele's success, from her former personal trainer and her Pilates instructor. Here is exactly what you need to know to tone up now. The best news? You can get it done at home.

"Getting skinny was never the goal", says Pete Geracimo, Adele's former personal trainer who moved from London to Ontario.Geracimorevealed toAccess Hollywood that Adele's body transformation was not for attention, press purposes, or album sales, it was simply for herself.

"This metamorphosis is not for album sales, publicity or to be a role model. She is doing it for herself and her son Angelo," he explained. He added weight loss can be "massively empowering: and "a truly personal thing."

Geracimo says that it is always so rewarding when he "sees his clients blossom during their fitness journeys," according toUS Magazine, and he is always theirbiggest cheerleader." He alsoexplained that the best motivation is one that comes from within and that Adele was facing hardships after her divorce, and she wanted to be healthier for herself and for her four-year son, Angelo. Geracimo saysthe singer was committed to her fitness and is "sweating" to achieve her personal health goals, which makes uscuriousas to what kinds of moves she has beenusing togetthere.

Pilates appears to be Adele's go-to workout of choice. Her pilates instructor, Camila Goodisappeared on a videoonAccess Hollywood congratulating Adele for achieving her health goals. What was most shocking was that Goodissays for a moment she didn't recognize Adele after the initial weight loss, when the star walked into the studio for class one day. (Adele joins a small group workout, which many people find more effective than one-on-one training.)

In theshort video clipAdeleis shown on the pilates reformer exercising and working hard. If you don't want to watch the entire clip you can fast forward to 2 minutes and 9 seconds to see the star putting in her reps. Pilates is a great toner for abs, legs, abs, and all-around strengthening, and this type of low-impact exercise is effective for toning up as you lose weight. Adele and others use Pilates t build lean muscle, improve posture by target core strength-- all of which lets you wear your clothes better, perfect as shorts season is upon us.Adele seems to be a big fan of Pilates but from what the media can see, at least, she only needs to hit the studio a few times a week to get these impressive results.

Camila Goodis even admits,I dont think she is a huge fan of exercise like Robbie [Williams] and Ayda [Field, his wife who are Adele's workout friends], who exercise five or six days a week,"according toThe Sun, Ayda is credited as the one who brought Adele to Pilates in the first place. She introduced the star to the workout after her divorce to help her feel better, The Sun story reports.

"One day I was attheir house [meaning the Williams'] in Los Angeles and Ayda asked me if I would train one of her best friends who was visiting," Goodis told The Sun. "So the exercise had to be very gentle. Pilates was perfect for her. She said she had done Pilates before in London, and she was very appreciative. The funny thing was I hadn't caught her name and I didn't recognize her at the time. She wasn't wearing makeup or her eyelashes and was wearing sweatpants and a loose top. After she left I mentioned to Ayda that she looked a little bit like Adele and Ayda gave me this look ... and thought it was hilarious." When Adele returned to LA she did more sessions and the weight started dropping off.

Adele'sphysical exercise program also incorporates weight training with dumbells, as you can see from Geracimo's post, whichhelps to stimulate muscle growth, increase metabolism, and burn even more calories while at rest. Perhaps what is most shocking to cardio devotes is that there is no evidence that Adele is doing much in the way of cardio. But strength training helps burn fat even after you stop working out, according to exercise research.

"Metabolism may stay elevated for longer afterweightsthan cardio," according to severalweight-loss studies published by Healthline.The research suggests that "weightlifting is better for building muscle." Another thing that we can learn from Adele is you don't need massively heavyweights to feel the burn, as the photo below posted by Geracimo indicates. As long as you work muscles to exhaustion you can get toned withsmall handhelddumbells. This is great to keep in mind now that everyone is working out at home and may not have access to weight training machines.

Pete Geracimo is now hosting free Instagram Live classes so you can literally workout like Adele for free! Sign up at his Instagram account.And get your set of hand weights delivered today. We love this set because it hasdifferent sizes and you can work up to the heavier ones.

In a press release, Pete Germacio mentioned, "It's disheartening to read the negative commentary and fatphobic accusations questioning the genuineness of her amazing weight loss." The talented celeb received harshcomments about her weight loss, whichsome criticscalled "unhealthy."Meanwhile, other fans commented with support for Adele such as "you've worked so hard to look like this and I'm so glad you've got your purpose, but I want to tell you that for me you were always a spectacular, beautiful and sexy woman."

The Beet agrees that being healthy and happy is the goal, and the only thing that really matters here is if Adele herself feelshappy and healthy.

Bottom Line: You don't have to be a world-famous superstar to transform your body or reach your personal wellbeing goals. Adele's workout regime consists of personal training sessions with Pete Germacio, which now you can do on IG Live thanks to his daily classes.

As for the Pilates classes, Goodis has a video you can try in your own living room. And someday we will all be allowed back into the workout studio, but until then floor exercises can provide plenty of core strength and toning so the key is finding the discipline to do it on your own.

Way to go, Adele, we applaud all your hard work to reach your goal. You are an inspiration.

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Here Is the Workout Adele Used to Tone Up As She Lost 100 Lbs - The Beet

Trying to hack fitness is a multi-million-dollar industry; weve all seen at least one ad featuring a purported miracle product that claims it can make people lose weight and look greatwithout even trying. From low-effort exercise machines to strange-ingredient diets to fat-burning belts and bands, theres no shortage of attempts to make it easy to be fit.

A gene therapy trial performed on mice may foreshadow yet another way to hack fitness. In a study done by a team at Washington University in St. Louis medical school, mice quickly built muscle mass and reduced obesity after receiving the therapy, even while eating a diet high in fat and not exercising. The results were published last week in a paper in Science Advances.

Sound appealing? Heres how it worked.

The gene targeted was FST, which is responsible for making a protein called follistatin. In humans and most other mammals, follistatin helps grow muscle and control metabolism by blocking a protein called myostatin, which acts to restrain muscle growth and ensure muscles dont get too big.

The researchers injected eight-week-old mice with a virus carrying a healthy FST gene (gene therapy involves adding healthy copies of a gene to cells, usually using a virus as a deliveryman).

Over a period of 18 weeks, or about 4 months, the team observed that the muscle mass of the treated mice more than doubled, as did their strength level. They also experienced reduced damage related to osteoarthritis, less inflammation in their joints, and had healthier hearts and blood vessels than mice that didnt receive the gene therapyeven though all the mice ate the same high-fat diet and did the same amount of exercise.

Going into the study, the researchers worried the muscle growth catalyzed by the gene therapy could harm the heart, mainly through thickening of the hearts walls. Surprisingly, though, heart function and cardiovascular health of the treated mice actually improved. In subsequent studies, the team will continue to monitor the treatments effect on the heart, as complications could emerge over time.

Talk about a fitness hack; imagine being able to build muscle and maintain a healthy metabolism while lounging on the couch eating burgers and fries. There have been similar studies to replicate the effects of exercise by commandeering the genetic instructions that control the way cells interact with proteins; though various exercise pills have successfully mimicked the effects of regular cardiovascular activity in mice, scientists still dont fully understand how, at a molecular level, exercise has the effects it does on the human body.

This may change in the next couple years, though; a National Institutes of Health consortium called the Molecular Transducers of Physical Activity is in the midst of an in-depth study on the molecular effects of exercise on tissues and organs in 3,000 people.

If the muscle-building gene therapy eventually reaches a point where it can be used in humans, though, the research team isnt viewing it as a quick-fix health hack. Rather, it would be used to help get people with conditions like muscular dystrophy or severe obesity to a baseline from which they could adopt tried-and-true muscle-building practices like weight lifting or physical therapy.

In cases of severe obesity or muscle loss, it is extremely difficultif not impossibleto lose weight or improve muscle strength through normal exercise and diet, said Farshid Guilak, orthopedic surgery professor and director of research at Shriners Hospitals for Children in St. Louis. The goal of this study was to show the importance of muscle strength in overriding many of the harmful effects of obesity on the joint.

If every condition, process, and trait in our bodies is tightly linked to our genes, its conceivable that almost any aspect of our health could be manipulated using gene therapy and related tools. Maybe one day there will indeed be a pill we can take or a shot we can get to give us svelte, muscular bodies without any of the effort.

The fact that this would ruin the pleasure and satisfaction of a good workout is another conversationand one not everybody would be interested in having. But even if genetic or chemical exercise-replacement tools become safe to use in humans in the foreseeable future, theyll likely be limited, at least at first, to those who need them due to debilitating health conditions.

That saidfor the time being, keep hitting the treadmill, the weight room, or your other off-the-couch, effort-intensive workout of choice.

Image Credit: Aberro Creative from Pixabay

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Forget ExerciseThese Mice Got Ripped With Gene Therapy - Singularity Hub

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