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The benefits of being at a healthy weight are undeniable. There are studies that have shown that losing just 5 per cent of your excess body weight can support you in fighting off health conditions like heart diseases, diabetes and increase your lifespan. However, shedding off those extra kilos too quickly could lead to major health implications. Remember the old adage, slow but steady wins the race? Experts agree with this while it comes to weight loss. They are of the opinion that losing about 3 kilos every month is good enough.

However, the fad diet trends that are gaining popularity among the millennials promise apparently lucrative numbers on the weighing scale in a very short period of time. But they backfire. You get back all that you lose if you shed weight rapidly. Moreover, there are many side effects of quick weight loss. Here, we take you through the most common health consequences that you may face if your weight loss plan is aimed towards abnormally fast results.

This is a common side-effect of losing weight too quickly. Shedding those extra kilos too fast gives your skin very little time to adjust to this change. Your skin cannot pace up with your body when the weight loss process is very rapid. Make sure your exercise routine is backed by the right diet consisting of all nutrients. This will reduce the chance of a sagging skin.

What you eat has a direct impact on your sleep schedule. If your weight loss diet demands you to starve yourself, you will find it tough to doze off. The brain isnt able to process the hormones required for a sound sleep when your hunger hormones are on an overdrive. To get healthy sleep, you should load up on carbohydrates and protein as they up your tryptophan level. Tryptophan is an amino acid that promotes sleep. It is found in milk, yogurt, cottage cheese, red meat, eggs, fish, poultry and chocolate.

Fad diets may leave you impoverished for essential nutrients and enough calories. This may lead to malnourishment and hair loss. Without enough nutrients in the body, your hair follicles become weak causing hair fall and thinning. Adding sufficient amount of protein to your diet can help you avoid this situation. Protein is found in lean meat, poultry, fish, seeds and nuts.

Some weight loss diets rob you off the fibre that your body needs. Moreover, your body may find it difficult to adjust to dietary changes. All these are likely to lead to a problem in bowel movement. However, you can prevent this condition if you include foods like whole grains, salads, raw fruits and vegetables in your diet, along with lots of water.

Apart from sagging skin, poor nourishment of body could lead to other dermatological issues too. They include acne, wrinkles, dull skin and fine lines. To avoid these skin conditions, you should add foods that are rich in antioxidants as they provide protection from skin damage caused by sun, bacteria and even lack of nutrients. Onions and garlic are rich in antioxidants.

Published : November 22, 2019 7:54 pm

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Are you hell-bent on fast weight loss? Your bedtime may take a hit - TheHealthSite

How to make your chai healthier using Indian spices (Photo Credits: Pixabay)

Chai and winters have an age-old love affair that is best understood by our desi heart. A warm cup of joy, chai is an emotion that means way more to us, Indians than just a hot beverage. Since winter is here, you can relish a cup or two of chai in a day, guilt-free. Tea, specially made in the common Indian way, with milk and sugar, has both health benefits and its fair share of adverse effect. This type of tea can cause acidity and the continuous consumption of dairy may not work well with your body. However, if you are all set to beat winters with chai by your side, you might want to follow little tricks to make your already comforting cup of happiness, healthier and better on your taste buds, so you go all "Aaaaaah", in the first sip itself.Turmeric and Pepper: Why You Should Combine These Two Powerful Spices In Your Cooking.

A simple addition of healthy Indian spices and herbs can make your cup of chai a nutritious concoction while enhancing its taste as well. It has been a common practice amongst the Indians to add spices aka masala to chai. There are special masalas available for chai in the market that you can buy for tea, but it is always a great idea to buy whole spices and make your own mix! Check out a list of things you can add to your chai to make it more nutrient-rich and tasty:

The health benefits of ginger aren't unknown. Apart from having antiviral and antibacterial properties, the herb works amazingly well for weight loss as well. Ginger makes the best winter herb because it helps keep flu, general cold and cough at bay. Not only does it ease congestion in the chest but helps the excessive mucus to dry and opens your sinuses. Ginger tea or adrak wali chai also aids digestion, nausea, pain and inflammation.

Elaichi or cardamom gives an amazing kick when added to chai. Rich in antioxidants and antibiotic properties, this little spice has immense health benefits that also improves digestive health. Cardamom is also an effective digestive stimulant and diuretic, which helps metabolism and burns body fat so a big yes to weight loss there!

Cinnamon, also known as Dalchini is one of the best spices to help lose weight and cinnamon tea is also one of tastiest way to sip on this spice. Perfect for diabetics, it doesn't only control blood sugar levels but also improves metabolism. Especially, for people who want to lose weight despite having Type 2 diabetes and heart problems must consume cinnamon tea.

One of the richest sources of phenolic compounds like eugenol, eugenol acetate and gallic acid, adding cloves to tea makes the beverage twice as healthier. Cloves are known for their therapeutic benefits as well as cosmetic uses, so add laung to your tea and reap its benefits.

You can also mix all the above spices and create a chai masala for easier use. All you have to do is clean the spices and then grind it into powder. This can make it easy to use and store.

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Winter Wellness Tips: How to Use Chai to Lose Weight and Get Healthier This Winter - LatestLY

Apart from aiding weight loss, regular exercise can reduce the risk of cancer and osteoporosis   |  Photo Credit: Getty Images

New Delhi: Back in the day, physical activity like walking, running, climbing stairs, doing household chores, etc were common. However, as our lives become more urban and more convenient with technology and development, physical activity has reduced. This is why we need to include a dedicated time for exercise in our daily routine.

Exercise plays a very important role in keeping us healthy. Whether you are trying to lose weight, maintain weight, or just stay healthy, exercise can aid the process. Exercise also plays an important role in keeping our mind healthy. Exercise boosts happy hormones like the dopamine, endorphins and serotonin, which helps improve mood and make you feel better.

However, research has also found that exercise can help you reduce your risk of cancer, a growing health concern for the health sector, all around the world. According to the Cancer Council, Victoria, exercise is particularly important to reduce the risk of the following cancers.

Bowel cancer since exercise can help improve digestion and pass waste quickly, reducing contact with cancer-causing agents and toxinsBreast cancer Exercise can help reduce the risk of the most common type of cancer in women worldwide as it helps to lower the levels of oestrogen in the body.

Even for people with cancer, a study suggests that exercise and physical activity can improve involvement, engagement and treatment in cancer patients.

For women with breast cancer, exercises like the weight-lifting have shown positive results. According to a research that studied the effects of weight-lifting on women who were at the risk of breast cancer-related lymphedema, it was found that women who indulged in the exercise had fewer incidences of BCRL onset, as compared to the control group that did not indulge in any kind of exercise.

Another condition that affects many people all around the world is osteoporosis. Osteoporosis is a bone condition that leads to weak bones, increasing the risk of fractures. The condition is more common in older people, especially women. The diet you eat can play a very important role in reducing your risk of osteoporosis. However, a study suggests that regular exercise, coupled with calcium can help in osteoporosis prevention. The study, published in JAMA, says that consuming calcium supplements for better bones, without proper exercise, may not have significant results.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Apart from aiding weight loss, regular exercise can reduce the risk of cancer and osteoporosis - Times Now

When life gives you lemons, make lemonade! This popular saying is quite apt for any day of the week. Just lemons, water and honey, whats not to love? This tasty, low cost, easy to make drink is considered to be great for ones health.

Whether its helping in weight loss or being good for the skin, everything we know about lemons goes under the pros column. Many doctors, nutritionists, dermatologists and beauty experts recommend drinking lemon water every day. But is there another side to lemons? And since too much of anything is a bad thing, how much is too much when it comes to lemons?

Lets first look at all the benefits of lemon juice before answering that:

Representational image. Wikimedia Commons

1. Boost immunity

Lemons are a great source of vitamin C. According to the US Department of Agriculture, one lemon provides 8.6 mg of vitamin C. The daily vitamin C requirement of an adult is 70 to 90 mg.

Vitamin C is a great antioxidant which controls free radical cell damage. From preventing common cold and acne to decreasing the risk of cardiovascular diseases, strokes and regulating blood pressure, it has many important functions.

2. Aids weight loss

One lemons juice contains only six calories. Say, you squeeze half a lemon into a glass of water and add a spoonful of honey for extra yumminess, that takes you to about 23 calories. Compare this with one small bottle of cola which contains about 182 calories. Replacing these sweet beverages with lemon water can help you to lose weight as you will end up consuming fewer calories.

3. Inhibits kidney stones

Lemons are high in citrate which not only inhibits the formation of kidney stones but also helps break them down. Studies have shown that drinking 120 ml of lemon juice in two litres of water successfully reduced the rate of kidney stone formation.

Other fruit juices like orange juice are low in citrate and contain calcium and oxalate. These factors stimulate stone formation as most kidney stones are calcium oxalate stones.

4. Good for digestion

Lemon water not only keeps us hydrated but also slows down the absorption of food and makes sure that the body successfully breaks down the nutrients it needs.

5. Keeps gums healthy

As scurvy is caused by a deficiency of vitamin C, consumption of lemon juice helps in preventing it. Swelling and bleeding of gums and loosening of teeth are the symptoms of scurvy. Lemon juice helps maintain healthy gums and a beautiful smile.

Side effects of lemon juice

Since lemons are acidic, people who have gastric stress or extreme acid reflux should avoid lemons. The citric acid in lemon juice is not good for our teeth enamel, so do not exceed the 120 ml daily limit. There no scientific proof to show that lemons are bad for our bone health.

Lemonade every day?

Drinking lemonade every day is a very healthy habit, just don't overdo it. Too much lemon can also be a bad thing. Squeeze two lemons in two litres of water, add a pinch of rock salt or table salt, and you are good to go. It keeps you hydrated, your heart and stomach healthy, it is great for your skin and hair and helps you to lose weight too.

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Lemon juice can boost immunity, aid weight loss, improve digestion and clear up the skin - Firstpost

The popular weight-loss trend ofintermittent fastingisnt going anywhere and has only continued to gain steam, with celebrities likeKourtney Kardashian,Hugh JackmanandChris Prattextolling its virtues. The latest stars to jump on the fasting bandwagon areJenna Bush Hager and Hoda Kotb, who decided to try intermittent fasting together (and publicly weighed themselves on camera on Today with Hoda and Jenna).

So what, exactly, is intermittent fasting? Intermittent fasting is a weight loss or weight control strategy where youre cycling between periods of eating and fasting,Sarah Adler, PhD, a psychologist with the Stanford Eating Disorder and Weight Control Clinic, tells Yahoo Lifestyle.

There are several ways to do intermittent fasting, but it typically involves choosing a specific window of time in which you can consume food or caloric drinks. It can be as simple as skipping breakfast and eating at noon or finishing your last meal earlier, says Adler.

One popular method is 16:8, where people fast for 16 hours and only eat during an 8-hour window, such as noon to 8 p.m. While fasting for 16 hours does sound like a lot, keep in mind that includes (hopefully) 8 hours ofsleep. Theres also the 5:2 method whichJimmy Kimmelfollows where people eat restricted calories (such as 500-600 calories per day) for two nonconsecutive days and then eat normally for the other five days.

For many who are able to stick with it, intermittent fasting is the magic bullet forweight loss. Ive seen a lot of people who have struggled with weight loss and have done intermittent fasting, and it seems to be the magic bullet for them,Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center, tells Yahoo Lifestyle. Its because people are not eating as much.

Theyre also eliminating late-night eating, which can include less-than-healthy options like chips and ice cream. Once they stop eating after dinner, that alone helps a lot of people start to lose weight, says Weinandy. For a lot of people, theyre not eating those extra 300 or 400 calories.

Intermittent fasting can also have a diuretic effect when the body gets rid of excess water which leads to some fluid weight loss as well, according to Weinandy.

However, its worth noting that some researchers say theres not enough scientific evidence on the long-term weight loss effects of intermittent fasting. The research based on the efficacy of intermittent fasting is fairly limited in humans, so most is anecdotal, says Adler. In addition, a 2018 Germanstudy described as the largest investigation on intermittent fasting to date involving 150 overweight and obese people on either intermittent fasting or conventional calorie-restricting diets, who were examined over the course of a year, found that intermittent fasting wasnt any more effective at weight loss than calorie restriction.

That said, intermittent fast has other health benefits. Insulin levels go down, says Weinandy, because if youre not taking in any food, especially carbohydrates, our blood sugar isnt going up.

Adler explains that when you eat carbs, for example, the body breaks it down and converts it into sugar (glucose). But if you eat more than your body can use for energy, the sugar gets stored in fat cells."Insulin brings sugar into fat cells and keeps it there," says Adler. "Between meals, our insulin levels go down and our fat cells release the stored sugar to use as energy. Intermittent fasting allows for insulin levels to drop so that [stored sugar] gets burned off."

There are other positive metabolic effects, including an increase inhuman growth hormone. Its important for muscle maintenance, especially as we get older, says Weinandy. Intermittent fasting also appears to help on a cellular level torepair DNA, says Weinandy, by triggering autophagy the bodys way of cleaning out damaged cells to then generate new, healthy ones.

However, not all types of intermittent fasting are created equal. Research around intermittent fasting that shows health benefits are really limited to a very specific kind of intermittent fasting basically, the 16:8 method, points out Adler. The health benefits have not been shown to be associated with other forms of intermittent fasting, like the 5:2 method.

Most side effects are fairly minimal, notes Adler. When people first start intermittent fasting, some may experience mild headaches or lightheadedness. In some cases, people who are not following the 16:8 method may find themselves overeating at other meals. With intermittent fasting, 16:8 has been shown to reduce overeating in other meals, says Adler. Outside of that is when youre getting overeating, increased hunger, and loss of energy.

The eating method also isnt right for everyone, says Weinandy. For example, some may find that skipping breakfast in the morning isnt sustainable. In that case, not snacking after dinner, such as cutting off food by 8pm (or earlier in the evening), may work better for them. Dont go hot and heavy into it, suggests Weinandy. Gradually stop eating after dinner.

Adds Adler: "People need to use an approach that works for them and is sustainable for them.

In general, its considered pretty safe for the majority of people, says Weinandy. But women who arepregnantor are trying to get pregnant, as well as women who arebreastfeeding, should not attempt to do intermittent fasting. Also, Anyone who has a history of eating disorders should not be intermittent fasting, notes Adler. People with heart conditions and diabetes who are interested in trying the method should be monitored by a physician, who is knowledgeable about metabolic conditions.

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What you need to know about intermittent fasting and who should avoid it - Yahoo Lifestyle

Many people want to lose fat around their legs. Focusing on exercises that tone the leg muscles, and making lifestyle changes to lose weight, can help people achieve this.

Everyone has some leg fat, and how much a person has varies among individuals. It is, however, more common for females to store fat in their legs than males.

While it is not possible to reduce weight loss in one specific area of the body, people can achieve toned legs by doing exercises that target and strengthen key leg muscles, while reducing body fat overall.

In this article, we look at ways to tone the leg muscles and reduce body fat. Using a combination of the following techniques will be most effective.

According to sports research, it is not possible to target weight loss to just one area of the body. If a person starts losing weight, they tend to do so across their entire body. This means that any weight loss techniques can work for reducing leg fat.

In one small-scale study, researchers asked volunteers to do 960 to 1200 leg press repetitions for 12 weeks using just one leg. The results indicated that the training was effective in reducing fat mass all over the body and not only in the trained leg.

Exercise is one of the best ways to reduce body fat, including leg fat. When developing an exercise program, the Physical Activity Guidelines for Americans recommends using both strength training and aerobic exercise.

Strength training involves performing exercises against resistance to build strength and muscular endurance. Forms of strength training include using dumbbells, resistance bands, and bodyweight exercises. Strength training builds lean body mass and may help decrease body fat.

The American College of Sports Medicine recommend performing 810 multi-joint exercises 23 times a week. Multi-joint exercises work various muscles at the same time, which burns more calories and encourages weight loss.

Strength training, multi-joint exercises that can help tone and define the leg muscles include:

Aerobic exercise is cardiovascular training that increases the heart rate and breathing rate. It includes activities such as:

Aerobic exercise can consist of working at a steady pace or doing intervals, which involves alternating between high and lower intensity. Aerobic exercise burns calories, which may promote overall fat loss.

Regular aerobic exercise also makes your heart and lungs stronger.

One small-scale study assessed the effectiveness of sprint interval running on decreasing fat mass in women. They reported that 15 women who ran sprints 3 times a week for 6 weeks reduced their body fat by 8%.

There is no one specific diet that aids in losing leg fat. In general, a person will lose weight if they use up more calories than they take in. Healthful foods usually have fewer calories, such as fruits and vegetables. The best diet for an individual is one that they can stick with.

For a healthful diet, the National Institutes of Health (NIH) recommend eating:

Eating plenty of high fiber foods can help with weight loss. The body takes longer to digest high fiber foods, so they make a person feel fuller for longer.

Many people turn to low carbohydrate diets, which involve restricting carbs and eating foods high in protein and healthful fats. Studies show mixed results on whether these diets work better than others, but some research suggests low carb diets are effective for weight loss.

One randomized control trial, for example, reported that people following a low carbohydrate diet saw a more significant reduction in weight than those on a low fat diet.

When people lose weight, they tend to do so all over their body. Some people lose fat in certain areas before others, and this varies between people. Eating a healthful diet will have many health benefits alongside weight loss.

Read more about the benefits of healthful eating here.

Alcohol intake can contribute to weight gain. Alcohol often contains a high number of calories and does not provide nutritional value. Drinking too much can contribute to excessive increases in body fat.

In addition to the calories from alcohol, drinking large amounts of alcohol may also lead to poor nutritional choices, such as overeating. Avoiding overconsumption of alcohol may help reduce weight gain and the development of leg fat.

High stress levels can have adverse effects on a person's health, and that may include excessive weight gain. Stress may lead to changes in appetite and overeating. Chronic stress also affects hormone production, which contributes to weight gain and an increase in fat across the body.

One 2017 study reported that people with higher levels of baseline stress gained more weight over 6 months than those with lower stress levels.

Finding ways to relax, such as meditation, deep breathing, box breathing, and relaxation exercises may help combat chronic stress.

Not getting enough sleep may increase a person's chances of gaining weight, including leg fat. Sleep plays a part in the regulation of various hormones, including those that may affect hunger. For example, the hormones leptin and ghrelin, which help regulate appetite, are both affected by lack of sleep.

Sleep deprivation causes an increase in ghrelin, which stimulates the appetite. At the same time, lack of sleep decreases the production of leptin, which reduces hunger. The change in hormone production can lead to overeating and weight gain, resulting in more leg fat.

Getting enough sleep, which the National Sleep Foundation recommend to be 79 hours a night, helps regulate hormone production.

It is not possible to reduce fat on the legs alone. However, reducing body weight, in general, can also help decrease leg fat. The best way to lose leg fat is by combining exercise, diet, and a healthful lifestyle. Exercise should include both aerobic exercise and strength training.

Read about more tips for successful weight loss.

Decreasing the number of calories consumed also promotes fat loss. There is a variety of diet approaches available. Individuals concerned about their overall body fat or leg fat should talk with their doctor to determine the best options for losing weight.

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How to lose leg fat: Exercises and other methods - Medical News Today

For the study, participants were split into a group of two. While one group received a low-calorie diet (particularly low on carbs), the other group was allowed to have the same breakfast, but with some additional carbs by allowing them to have something sweet-like chocolate, doughnuts or a slice of cake. Both the breakfasts were also rich in protein as well. The study was conducted over a period of eight months.

After the time period finished, participants in both groups were able to lose weight. However, in the last four months of the study, it was seen that people in the first group who weren't allowed a dessert regained some kilos and weren't able to sustain weight loss, as compared to the 'dessert' group-who were able to reduce their cravings in the long run and reported feeling satiated and less hungry too.

According to doctors, the prime idea behind losing weight is to not just lose the fat and the extra weight but also modify the appetite by reducing cravings in the long run which could prevent piling on the lost kilos.

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Weight loss: The perfect time to eat a dessert - Times of India

DEAR HARRIETTE: In recent years, I have gone up a size almost every year. It's awful. I have been working like crazy at an office job that doesn't allow me to work out much. I know it's not healthy for me to have put on so much weight.

I recently started buying stretchy clothes so that I wouldn't have to keep upgrading my wardrobe, but I know that's not a real solution. What do you recommend to help keep off the pounds? -- Need to Lose Weight

DEAR NEED TO LOSE WEIGHT: It is time to evaluate your priorities. Yes, a time-consuming job is understandable, but if you don't have your health, your fancy job won't matter at all. You should make time to exercise at least three times a week. Do your best to carve out time for this.

To lose weight, though, the biggest culprit that health educators point to is what you eat or drink. The number of calories that you ingest daily has a direct effect on how much weight you gain, maintain or lose. What you can do right now is to change your eating habits. Cut down on carbs. Eat more fruits and vegetables. Drink water. Don't eat late at night. If you follow these simple rules, you can start to shed pounds.

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DEAR HARRIETTE: A new restaurant just opened up in my neighborhood, right next door to a restaurant that has been dying on the vine for years. I am friendly with the owner of the old spot, and I feel kind of bad going to the new place, but I want to check it out. It is drawing crowds of new customers. But it's sad and awkward to see the old restaurant sitting there empty. I feel bad when they see me go over to the new place. I have stopped going to their place because I'm not sure what to say. What should I do? -- Split Loyalty

DEAR SPLIT LOYALTY: If you still like the old place, don't give it up entirely just because a new one has joined the block. Be brave and go to both. When you visit at your friend's place, do not feel that you have to give a report about the new place. Instead, just be present and with them during your time together. If they ask you questions about the new establishment, tell the truth. Be careful not to bad-mouth the other place because you are with your friend. Be neutral and honest. If you notice things they can do that may enhance their own experience, you can share, but be careful. You do not want to be in the position of savior. Stay in the role of friend.

You can tell your friend that you will always appreciate them and be a customer, but you do intend to visit the other restaurant from time to time.

We'll send breaking news and news alerts to you as as they happen!

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Busy office worker wants to lose weight - The Times and Democrat

When it comes to dieting, it can be hard to find one that suits you and your needs.

However, it's important to note that some eating patterns have more scientific backing than others.

We take a look at the ones that will get you shredded, while others may make you sick.

Wine and Egg Diet

In 1977, Vogue magazine published a "crash diet" for women called The Wine and Egg Diet.

As the name implies, this unusual and restrictive eating plan includes lots of wine and eggs, plus some steak with lemon juice, and coffee.

It may sound pretty good, but that's all you can eat for three days straight. You can have wine at breakfast and are encouraged to drink up to a bottle a day, with the diet promising that the follower will lose 2kg.

Recently, the diet went viral online, with many women trialling it. Most reported feeling dizzy and lethargic. They also experienced strong stomach pains.

Even if they did lose a little weight, all the participants agreed that they would not recommend it.

Lemon Detox Diet

The Lemon Detox Diet, or Master Cleanse, involves surviving solely on a concoction of water, lemon, maple syrup and cayenne pepper for more than a week.

Not only are you getting almost no nutrients or calories during this period, some users experience nausea and weakness as the days progress.

Almost all weight loss from this will be either temporary water weight or muscle mass, which will cause your metabolism to slow down.

So as soon as you start eating solid food again, expect to gain back what you lost and then some.

Cabbage Soup Diet

This fad diet has been doing the rounds for a long time! This simple meal plan consists of only cabbage soup, which is then eaten for every meal.

While it sounds easy, and will make batch-cooking simpler, there are no health benefits from eating the same food over and over.

A healthy diet requires eating a variety of foods to get adequate vitamins and minerals.

The cabbage soup is also short on protein and heart-healthy fats, both of which contribute to feeling satiated.

Balance is key, so this diet, along with other one-food diets like the grapefruit or boiled-egg diet, should be avoided.

Tapeworm Diet

Talk about extreme! The Tapeworm Diet pushes the boundaries of how far people are willing to go to lose weight.

The concept is that the dieter orders a tapeworm-egg capsule via a black market website.

They then swallow the pill and "magically" lose kilos.

Various health issues can arise from swallowing a parasite.

While the tapeworm grows and absorbs the calories, it also absorbs all the nutrients you consume.

Side effects include severe malnutrition, debilitating pain, nausea and diarrhoea.

The eggs also spread to multiple parts of your body and can cause life-threatening issues.The tapeworm is also hard to kill, and usually requires a hospital visit to remove.

Baby Food Diet

Created by celebrity trainer Tracy Anderson, who works with clients like Gwyneth Paltrow, the Baby Food Diet sees people replace two meals a day with jars of pureed peas and bananas.

But each jar contains about 70-100 calories, which is dangerously low for adults.

Mediterranean Diet

If you can't afford to sun yourself in the Mediterranean, you can at least adopt their diet!

It includes plenty of vegetables, fruits, fish, poultry, whole grains, legumes, dairy products and extra virgin olive oil.

This eating plan has been proven to be effective for heart disease prevention.

Low-Carb, Whole-Food Diet

It's flexible, allowing you to fine-tune your carb intake.

This diet is high in vegetables, meat, fish, eggs, fruits, nuts, and fats, but low in starches, sugars and processed foods.

DASH Diet

Despite the name, this diet has nothing to do with being in a hurry.

DASH stands for "dietary approach to stop hypertension" and was created by the National Institutes of Health (NIH) to help reverse trends of obesity and heart disease.

The diet features plenty of vegies, fruits and low-fat dairy products, plus whole grains, fish, poultry and nuts.

It offers limited portions of red meat, sweets and sugary beverages.

Watch below: Everything you need to know about the DASH Diet. Post continues after video...

Dietitian and SunRice Ambassador Lyndi Cohen shares her three tips for making sustainable diet choices.

These days, diets are often disguised as a 'healthy lifestyle choice' or a 'way of eating'. The truth is that all diets work until they stop working.

While you may initially lose weight, if you can't maintain the diet, you'll end up struggling with consistency in the long run and create a bad relationship with food.

The truth is that you don't need to follow a restrictive diet to be healthier and feel comfortable in your body you simply need to adopt a healthier approach to food and live a more balanced lifestyle.Here are my three top tips for making sustainable choices to help you kick-start your journey:

1. There is no quick fix

There is no perfect diet for everyone. The trick to being healthy is to find what works for you and stick to it, instead of getting caught in a quick fix.

Before starting a new diet, ask yourself if you can live on this diet for the rest of your life. If you want to maintain the results for longer than a manicure, then you need to be able to say yes.

Be especially cautious of cutting out whole food groups, like carbs, as they're an important food group to include in your diet to make sure you're getting the nutrition you need.

2. Stock the pantry full of healthy, convenient foods

Realistically, you need to take shortcuts to make good health easier and more sustainable for you.

Keep the pantry stocked with convenient foods to help save time and energy, and to make sure you always have a healthier option available.

My favourite pantry staples are tins of legumes, nuts, tuna, and SunRice Infusions steamed rice, so you can add plenty of flavour to dishes without spending too much time in the kitchen.

3. Adopt healthy habits

Create habits that are sustainable. Maybe start meal prepping once a week to help you stay healthy during the week, or simply eat one more serve of wholegrains a day.

Little changes really do end up adding to something big.

Watch below: Healthy eating ideas to try. Post continues after video...

Protein is a vital part of your diet which helps the body to build and repair tissue.

Recent studies show that 46 per cent of people over 50 aren't eating enough protein.

As we age, protein is vital for maintaining health, and a lack of protein can increase the risk of falls and fractures.

But to get your fill you don't have to turn to a diet of steak.

Optimum Nutrition have just released a range of snacks that are high in protein and act as an afternoon treat.

From chocolate-covered nuts to cake bites, you can indulge while helping your body stay strong.

Read more here:
The Most (And Least) Effective Diets For Weight Loss - Now To Love

As an aesthetic society, we often demonise body fat and stigmatise people with lots of it. Theres often an assumption that people carrying excess weight dont exercise and must be unhealthy.

But thats not true: you can be fat and fit. In fact, as we age, low levels of fitness can be more harmful to our health than high amounts of fat.

Read more: Interactive body map: physical inactivity and the risks to your health

For those considering starting exercise, try looking beyond weight loss for motivation. No matter how much you weigh, there are always benefits to exercise.

Exercise actually does a pretty poor job of getting us to expend enough excess energy to lose weight. This is partly due to a compensatory effect of our appetite, which increases after we exercise.

Exercise changes our body composition how much fat we have as a ratio to how much lean (muscle) tissue we have but this doesnt always cause big changes on the scales.

Here are just five ways exercise improves our health, no matter how much we weigh.

Cardiorespiratory fitness is a measure of how far and hard you can run without needing to stop, or how many stairs you can climb without being out of breath. Running for longer, or climbing more stairs, means you have a higher absolute cardiorespiratory fitness which cannot be improved with weight loss alone.

Having a high body mass index (BMI) may reduce the absolute intensity you can exercise but it doesnt mean it is less effective.

You may be able to jog between every third lamppost, for example, but not run consistently for 1 km. While it may seem the periodic jogging is not as impressive, its all relative to your baseline and any exercise is better than none.

If youre carrying a lot of excess weight, you might prefer non-weight bearing exercise such as swimming or cycling indoors to minimise stress on your joints but this will depend on you and what you like doing. After all, youre more likely to continue exercising if you enjoy it.

If youre thinking but I hate running/swimming/cycling/dancing and Id rather lift weights, then lift weights! Although lifting weights doesnt have the same effects as cardio training, the benefits are still as important for mobility, joint function and maintaining muscle mass as we age.

Read more: Don't have time to exercise? Here's a regimen everyone can squeeze in

Exercise reduces the risk of heart disease and stroke, even in those with a chronic disease such as diabetes, irrespective of body fatness.

Regular exercise helps lower blood pressure, improves delivery of blood throughout the body, and reduces inflammation, even in those with a high body mass index.

Exercise improves our bodys ability to use energy. We store large amounts of energy as fat, which is quite hard to break down, as it costs a lot of oxygen compared to cheaper fuels for the body to use like glucose.

But when we exercise regularly, we increase our bodys ability to use fat as a fuel source as well as requiring more energy at rest.

This doesnt necessarily mean more exercise equals more fat loss, but it does mean more fat turnover, and typically less fat stored in and around the organs (the bad visceral fat).

Read more: Belly fat is the most dangerous, but losing it from anywhere helps

Research has consistently shown that people who exercise (regardless of body size and shape) have better mental health and lower levels of stress, depression and emotional problems.

It does this via blood flow to the brain, increased release of endorphins that make us feel happy, and by helping to moderate the brains response to stress.

Often, the hardest part is getting started with exercise or going to perform the exercise, but once you are moving the mental health benefits begin.

While exercise may not help us lose a lot of weight on the scales, its a good way to keep weight off and prevent weight regain.

Regular exercise continues to encourage the body to use stored fuels and remodel tissues (such as muscle) to grow healthier and stronger.

But preventing weight regain is tough. People who have lost weight may need greater amounts of exercise to counteract the physiological drive to return to the heavier body weight.

Read more: Genes, joules or gut bugs: which one is most to blame when it comes to weight gain?

If you need some extra help getting started or finding a routine that suits you, talk to your GP or consider seeing an accredited exercise physiologist.

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If weight loss is your only goal for exercise, it's time to rethink your priorities - The Conversation AU

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