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You may not necessarily be overweight, but it helps to have a better body shape, not only to look good, but also to live a longer, eventful life. The best ways to achieve that goal are by losing unwanted weight and building some muscle. Of course, since each have their own downsides, it may seem prudent to focus on one goal first before proceeding with the other. Balanced diet and intense physical training both help while doing either, but what if you want to shed pounds and gain muscle simultaneously?

Fortunately, three experts recently told Insider the following secrets to losing weight and building muscles at the same time:

Focus On Fat Loss

Losing weight makes you lose both fat and muscle but does not alter your body shape. This makes it hard for you to get the athletic "toned" physique many desire -- a result of having muscle definition. That is why it is wise to chase not weight loss, but fat loss.

The real challenge is how to lose fat while holding on to or building muscle. As a rule of thumb, fat loss requires a calorie deficit and muscle building involves a calorie surplus, making both seem incompatible. However, it's not necessarily the case.

Personal trainer and strength-and-conditioning coach Ben Carpenter told Insider that although many people claim that it cannot be done, it is possible to build muscle and lose fat at the same time -- a process often referred to as "recomping."

"Part of the confusion is that people understand you need a surplus of calories to gain weight and a calorie deficit to lose weight, so these two concepts sound completely opposing," he said. "However, this refers to total body weight as one. You can lose body fat and gain lean body mass at the same time."

Carpenter cited a study that found that men eating in a 40 percent energy deficit for four weeks while performing resistance training, doing high intensity interval training (HIIT) and practicing a high-protein diet managed to increase their lean body mass. Another study found that women engaging in resistance training and eating a high-protein diet simultaneously lost fat and built muscles.

Eat Loads Of Protein

Your body fat levels determine how much to eat. Carpenter suggested continuing a calorie maintenance diet if you have little fat to lose. If it's the opposite, a slight calorie deficit might help.

However, if you lower your calorie levels too much, it will be harder for you to hold on to or build muscles. As personal trainer Emily Servante told Insider, "you're likely to lose muscle tissue, feel run down, and potentially fall off the bandwagon."

As the above-mentioned studies suggested, eating enough protein aids in body recomposition.

Servante said that this is key for retaining and building lean muscle, which is fueled when dieting, adding that "more lean tissue also prevents negative adaptations such as lowered metabolism."

There is no accepted and exact figure yet for how much protein to eat, but, supported by research, Carpenter recommended 1.6 grams per kilogram of body weight daily as "a good protein target for maximizing resistance-training adaptations" -- a fancy way of saying to increase muscle mass.

How much of fat and carbs you eat is less important, but ensure that you eat enough of each to keep your health and energy going.

Servante suggested prioritizing "whole, unprocessed single-ingredient foods, including lots of green vegetables and fiber," which improve satiety and cravings.

Resistance Training

Staying active is good, but incorporating heavy weights to your workout routine helps as well. Resistance training is essential for recomping. Servante said that training hard with heavy weights would help gain (and retain if you are in a calorie deficit) muscle.

However, strength training alone is not enough. That is where a concept called progressive overload comes in. Progressive overload involves gradually increasing what you are lifting, either in repetitions or in weight.

"Focus on improving in the gym, such as increasing the weight you lift or increasing the number of reps you can perform with the same weight," Carpenter said. "One reason resistance-training programs might not deliver expected results is the lack of progressive overload. Your body adapts to stimulus, so it makes sense to give it something to adapt to rather than performing the same number of reps on the same exercises with the same weights."

If you are new to resistance training, you will get to enjoy what is called "newbie gains," the rapid muscle growth that occurs when one starts lifting weights for the first time.

"You will increase muscle tissue purely through neurological adaptations to this new stimulus," Servante explained. "The more advanced you are, the harder you need to train to gain muscle."

Similarly, according to Carpenter, those with a higher body fat percentage and new to training might be able to make quicker progress, adding that if someone is highly trained and very lean already, training is much more difficult.

Lessen Cardio Exercises

No need to do a lot of jogging, cycling and other cardio exercises to reach your fitness goals.

If you are in a cardio deficit, Servante said doing lots of cardio increases the likelihood of losing lean tissue. Instead, she recommended walking rather than running or doing HIIT classes as a way of keeping yourself active.

"First, we know that fat is used as a fuel source in low-intensity exercise like walking," Servante said. "Second, running and strenuous cardio place stress on the body, which interferes with recovery, can cause water retention, and, anecdotally, increases appetite. So running isn't necessarily bad, but it's probably not the best option for your physique goals."

High-Intensity Strength Training

Doing less cardio does not mean not doing it at all. In fact, a healthy heart rate increase helps you get lean while you build muscle.

With that in mind, celebrity personal trainer and transformation coach Ngo Okafor recommends following a workout program combining high-intensity strength training circuits using light weights and high repetitions with cardio bursts mixed in.

Okafor told Insider that while weightlifting or strength training builds muscles, "your heart rate is not as elevated as it would be if you were doing cardiovascular activity."

However, "the process of breaking down muscle and rebuilding them continues long after the activity ends. Strength training actually burns calories for several hours after the workout had ended,"he said.

On the other hand. cardio may clear out calories while doing it, but Okafor added that this burn "slows down immensely when the cardiovascular activity ends."

"Combining cardio and strength training elevates the heart rate and keeps it elevated throughout the workout, thereby causing a higher calorie burn during the workout. Because strength training builds muscle and the body requires energy to rebuild muscle, the calorie burn will continue for several hours after the workout has been completed."

Strength movements such as squats and deadlifts and cardio bursts like 60-second high knees are some examples of lower-body workouts that would fit Okafor's training style.

Skip The Weighing Scale

Body recomposition requires patience and measuring your progress in ways that do not involve the weighing scale.

"Progress may feel slow because, unlike a dedicated weight-loss or weight-gain phase, you won't be able to rely on the scales to help monitor progress," Carpenter said. "You may train for a month and see no change in actual scale weight."

Though measuring body recomposition without expensive equipment is tricky, some options include keeping waist measurements or using a tight-fitting pants to see whether they start to feel tighter as you get muscle and loosen as you shed fat.

"Understand that the scales won't be able to tell you much about your progress, and other ways to measure body composition may be valuable, if you are the kind of person who enjoys tracking progress like that," Carpenter said.

Take It Slow

Recomping is a long journey so know that this will take some time. Fat is not shed overnight and muscle gain takes even longer so do not rush it.

"Unlike weight loss that can be very rapid, building muscle is a notoriously slow process, and, therefore recomping is no different," Carpenter said.

Rather than waiting for outward results to keep you motivated, set a training goal to go toward, such as doing an unassisted pull-up.

"Implementing some performance-based gym goals may be good for a motivational perspective, as physique changes are likely going to be slower changes that are harder to monitor," Carpenter said.

When done correctly, bodybuilding can be very beneficial to your overall health. Photo Courtesy of Pixabay

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Secrets To Losing Weight And Building Muscles At The Same Time - Medical Daily

Losing weight is not an easy process. It requires discipline, exercise, and change in diet. For getting the body of your dreams, a lot of work is needed to be done. Fat burning doesnt not happen overnight. It takes hell lot of time. The only thing you can do about it is to speed up the process through certain hacks and diet. There are a few kitchen ingredients that are associated with effective weight loss. These home remedies work wonder when it comes to losing weight. Lets know about them. Also Read - Weight Loss: Eat at These Specific Times of The Day to Get The Body of Your Dreams

Mixing a tablespoon of apple cider vinegar in a glass of water and sip it daily in the morning. Doing this can help you lose weight effectively. This drink is low in calories and effective in fat burning. Having it daily can detoxify your body by flushing out all the toxins that are associated with weight gain. Apple cider vinegar is rich in acetic acid and it has anti-inflammatory properties. Notably, inflammation is linked to obesity. Also Read - Weight Loss: Roti vs. Rice, What's Healthier to Eat When You Are Trying to Shed Those Extra Kilos?

Using a tablespoon of coconut oil daily to cook food is a healthy way to lose weight. This oil is thermogenic in nature. This means, it can speed up the fat-burning process and help in effective weight loss. Also Read - Weight Loss: Consume Jaggery With Warm Water to Detoxify Your Body And Shed Those Extra Kilos

Ginger is a kitchen staple that is known to have an array of health benefits. It does not only neutralises free radicals in the body but also helps in improving digestion by speeding up your bodys metabolism. For effective weight loss, you can prepare a cumin-ginger drink and have it every morning empty stomach. It is a detox tea thats quite helpful.

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Weight Loss: 5 Effective Spoonful Ingredients That Can Help You Shed Those Extra Kilos - India.com

Are you trying to gain weight? Trying to gain weight may seem like an easy problem to solve, however, healthily putting on weight may not be as easy as you think. So, whether you are underweight and want to reach a healthy weight or are trying to gain muscle, you need a balanced approach to gain weight.

As a general rule, you need to consume between 300 and 500 more calories than you burn to gain weight. Unfortunately, many people are not aware of the number of calories they eat, or they misestimate it. This is where a weight gain calculator comes in handy. It helps you plan your meals properly with an adequate amount of proteins, fats, and carbohydrates.

What are the risks of being underweight?

Almost two-thirds of the US population is overweight or obese, which can lead to health problems. Similarly, being too skinny or underweight can also be unhealthy. If you have a BMI of less than 18.5, you are considered underweight (1). Not only does being underweight lower your self-esteem, but it can also lead to malnutrition and have a severe impact on your health. A diet that is very low in calories can cause fatigue, nausea, hair, and skin issues. When you are underweight, you can also develop a weakened immune system, osteoporosis (2), infertility, eating disorders, and developmental issues.

Causes of being underweight

There can be many reasons why a person is underweight (3). Sometimes there may be multiple related causes. Often medical conditions can also make a formerly healthy person to lose weight.

1. Family history

Some people have naturally low BMI that may run in their family. If a person has a high metabolism, he may not be able to gain much weight despite eating high calories foods.

2. High levels of physical activity

Some people like sportspeople and athletes burn much more calories, and this may result in low body weight.

3. Infections

Parasites, tuberculosis, HIV, and other infectious diseases can make the body use most of its energy in fighting off these diseases, which may lead to drastic weight loss.

4. Diabetes

When people have diabetes, insufficient insulin levels prevent the body from getting glucose from the bodys cells to use as energy. The body then starts burning fat and muscle for energy, and this leads to weight loss issues.

5. Hyperthyroidism

Hyperthyroidism can accelerate your metabolism, causing unintentional weight loss.

6. Celiac disease

Celiac disease is an autoimmune disease that can lead to weight loss. The body has an autoimmune response to gluten, and the small intestines are damaged, which affects the absorption of nutrients and causes weight loss.

7. Mental illness

Mental health conditions like depression, anxiety, obsessive-compulsive disorder, and eating disorders like anorexia and bulimia can affect a persons ability to eat. If you lose bodyweight drastically without making a change to your diet or exercise pattern, you may have one of these illnesses. Seek medical advice and follow a plan to gain weight healthily.

How to gain weight healthily?

Just like a weight loss program, a weight-gain program also needs a balanced approach. Eating calorie-dense junk food may lead to weight gain, but you may still have nutritional deficiencies. Here are some general tips for gaining weight safely

1. Eat frequent meals

Eat three to five meals every day. Eating more meals makes it easier to take in additional calories. You can also increase the number of calories consumed by snacking between meals (4).

2. Add healthy calories

Eating healthy is not difficult. You can increase your overall calorie intake by adding nuts and seeds and cheese to your dishes. Add healthy side dishes. Whole grain toast, sunflower seeds, almonds, and fruits like bananas and avocados are some great options (5).

3. Eat enough protein

Our body uses protein to build lean muscle mass. The RDA for protein is 0.4g per pound of body weight. So if youre trying to gain muscle mass, you should exceed this amount significantly. Some of the favorite calorie-dense high-protein foods include fattier cuts of beef, pork, and chicken. You can also include salmon and eggs in your diet. Peanuts, walnuts, macadamia nuts, and walnuts are also rich in proteins.

4. Consume healthy carbs

Avoid refined carbohydrates and go for whole-food sources of carbohydrates like brown rice, oats, and beans. Sweet potatoes and yams are also good for your diet.

5. Eat healthy fats

Learn to distinguish between healthy and unhealthy fats. Healthy fats are monounsaturated or polyunsaturated, and nuts, avocado, vegetable oils, and fish are rich sources of these fats. Unhealthy fats include saturated fats and trans fats. Limit saturated fats and avoid trans fats.

6. Weight training

Weight training is essential for healthy weight gain as it helps in gaining and maintaining lean muscle mass. You may need to modify your workout over time by increasing the weight or number of sets to continue gaining muscle mass.

People who do weight training break down their exercise routines into specific muscle groups. Some of the leg building exercises include barbell squats, leg press, leg extensions, calf raises, leg curls, and barbell squats. Some of the upper body exercises include dumbbell pullovers, incline row, incline chest press, lateral raise, supine ventral raise, and side pullovers.

7. Cardio exercises

Many people who want to gain muscle try to avoid cardio. However, you must include these exercises into your routine as well. Cardio exercises are great for a healthy heart and lungs. Running, swimming, and walking are great ways to get some cardio exercise.

You can use a weight gain calculator

This weight gain calculator helps you to determine your daily calorie intake for your weight gain goal. You first need to input your age, gender, weight, and height. You then choose the number of meals you plan to eat per day. Since you have to eat more food during the day, it is advisable to divide your intake into more meals.

The calorie boost option is available for those people who find it very difficult to gain weight. The activity level is based on three weight training sessions per week, with little or no cardio. Click on calculate to find out the number of calories you should eat in a day. The results also give you a break-up of the carbohydrates, proteins, and fats that you should eat per meal and per day. As a general rule, only one-third of your fats should be from saturated fats.

How does this calculator work?

When you input all your details in the calculator, it estimates your daily maintenance level using the Mifflin St Jeor formula and adds a percentage of calories to the total (6). The calculator then estimates the optimum levels of essential nutrients to ensure healthy weight gain. Your protein intake is calculated at 1.1 gram per pound of body weight. Around 30% of your intake should come from fats. The rest of your daily intake should come from carbohydrates.

Final thoughts

Being underweight can be extremely bad for your health. When you are underweight, you can also develop a weakened immune system, osteoporosis, infertility, eating disorders, and developmental issues. To reach a healthy weight, you must calculate how many calories you need to eat with a weight gain calculator. Plan a healthy and balanced diet that includes lean proteins, healthy carbs, and fats. You must also incorporate weight training and cardio exercises into your daily routine.

Manveen Sibia had an illustrious career in journalism and writing. She is the mother of a super active 7-year-old. While chasing her around the house, she also finds time to pursue her passion for writing on parenting, education, health, fitness, and entertainment.

Disclaimer: This article is for general information purpose only. Please do not consider this as a substitute for qualified healthcare providers advice, diagnosis, or treatment.

More people are reading India Currents than ever but advertising revenues across the media are falling fast. And unlike many news organizations, we havent put up a paywall we want to keep our journalism as open as we can.

So you can see why we need to ask for your help. Our independent, community journalism takes a lot of time, money and hard work to produce. But we do it because we believe our perspective matters because it might well be your perspective, too.

If everyone who reads our reporting, who likes it, helps fund it, our future would be much more secure. For as little as $5, you can support us via our nonprofit arm, India Currents Foundation and it takes just a moment to give via PayPal or credit card.

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Healthy Ways to Gain Weight - India Currents

By: Lifestyle Desk | New Delhi | Published: June 8, 2020 9:40:46 pm Which one are you trying? (Source: Pixabay)

Losing weight can be a neverending battle for most of us. And while going to the gym is an option, it doesnt work for anyone. Besides, there are several other ways that can aid in losing weight. For one, knowing your seeds and being familiar with their benefits might be of great help.

Flax seeds have people gushing over their benefits, from controlling blood sugar levels to helping in digestion. It is also beneficial for heart health. Another interesting thing is that flax seeds are low in starch and sugar. Being low on calories make them a great option to be consumed regularly without fearing weight gain. Read more about its benefits here.

ALSO READ | Chia vs sabja seeds: Heres the difference

They have a host of nutritional benefits and are low in calories. Apart from controlling bloating, they also help in controlling those hunger pangs, and manage weight. Read more about its benefits here.

ALSO READ | How to use chia seed water for weight loss

Packed with proteins, carbs, fibre and essential fats, sabja seeds also aid in losing weight. The high levels of Omega-3 fatty acids present in the seeds help in increasing the fat-burning metabolism in the body. Being rich in fibre, it also keeps you feeling full for longer and avoids cravings. Read more about its benefits here.

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Want to lose weight? Know these seeds better - The Indian Express

Green tea has for long been associated with weight loss. Every tea or coffee lover has at least once tried to switch to the healthier alternative that is green tea. However, we have also heard some floating myths about it not really working.

How exactly are green tea and weight loss connected and can it really help you lose weight?

Unfortunately, there is no straight answer to this question. While some people gave positive reviews about green tea in weight loss, others thought it really didnt make a difference.

We may not have a yes or no answer to your question. However, we do have certain facts about green tea that will surely give you some clarity. Its time to clear out the myths and focus on the reality!

Green tea is basically tea that has not undergone any oxidation processes. Its very first variety originated in China, but its production is now spread across the world. It is made from Camellia sinensis leaves and has been used for centuries in India and China for its health benefits.

Now that we know a little bit about what is green tea, lets discuss its role in helping weight loss.

A lot of the connection between green tea and weight loss comes from the fact that it helps in improving your metabolic rate. Well, a number of studies suggest that it does. Metabolic rate is basically the rate at which you spend energy.

Myths: It increases your metabolic rate and hence helps in faster weight loss.

Reality: If you have suddenly lost or gained a lot of weight, that is when your metabolic rate will fluctuate and you will need some green tea to help you out. For people who havent had any drastic changes in weight, metabolic rate is already mostly stable. Also, it is caffeine (in the tea) that is helping the metabolic rate, i.e. drinking coffee could do the same trick.

If you want to drink green tea to help lose weight, you surely can explore that, but that's NOT enough. We just discussed how green tea may help in improving the metabolic rate and hence your metabolism and hence 'aid' weight loss, but what it does not do is cut the fat.

Myths: More the merrier!

Reality: That is so not the case. As little as 2 cups per day is all that you need. In some cases, too much green tea is known to cause digestive problems and severe stomach aches. Lets not forget that too much caffeine is never good for your body.

If you thought that green tea has only one variety, you are wrong. From Matcha Green Tea to Oolong Tea, there are quite some varieties. Does it matter which variety you choose for weight loss? Lets find out!

Myths: It matters which variety you choose.

Reality: It actually does! Choose Matcha Green Tea if you are drinking green tea to be healthier. Here the whole tea leaf is ground to be consumed as part of the tea (unlike the usual method of straining the tea).

Green tea is considered as one of the healthiest varieties of tea by many. In fact, it was used in making medicines in China and India. We already know the benefits of green tea for weight loss. But does it have more health benefits?

Myths: It is known to be helpful in cases of cancer, diabetes, brain function and cardiovascular diseases.

Reality: It absolutely is! Apart from the benefits of green tea in weight loss, its called a healthy option for other reasons too. Its highly rich in biocompounds and antioxidants, which help your body in many ways.

Green tea and weight loss are definitely related, but not in a linear way as most people assume. However, green tea alone cannot magically make you lose weight. You will have to maintain a healthy diet and exercise routine for it to work in the best way. It is a very healthy option to add to your diet, but health doesnt always mean weight loss. We mean healthy in an overall way!

Let us know in the comments if you have tried green tea for weight loss and whether it worked or not.

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Photo: iStock (Main Image)

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Does Green Tea Actually Help In Weight Loss: Myths Vs.Reality - MensXP.com

B-Town beauty Kriti Sanon is hailed as Bollywood's fittest with a physique to kill for.

And while the lockdown may have played spoilsport for many fitness freaks with the closure of gyms, the Luka Chuppi star is not letting it be a hindrance in her weight loss journey.

Speaking about the process of shedding the extra kilos, Kriti turned to her Instagram Story with a message of encouragement for all those looking to do the same and giving her dietitian a shout-out.

"For those who wanna get their daily diet routine on track! She's the one you need!"

"Thank you so much for guiding me through this weight gain and loss process for Mimi. Wouldn't have been possible without you! Had gained 15kgs, and despite the lockdown, lost most of it. Just maybe 1.5 kgs more to go, she wrote.

During an earlier live session, Kriti had spoken about her weight gain process, saying: "We had to shoot the pregnancy scenes and Laxman sir was very clear that it was necessary to gain weight for those scenes because he didn't want the character to have a chiseled face.

"Since I have a high-metabolism, I knew this was going to be a task for me. I knew I had to increase my appetite and calorie intake, so I completely stopped working out, even Yoga! I used to have poori-halwa-chana as breakfast and sweets after every meal. Though I enjoyed initially, later I had to force myself to eat as I had lost interest in food. In fact, when I used to not feel hungry, I used to eat a cheese slice, she said.

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Kriti Sanon discloses the key source that helped her lose weight amid lockdown - Geo News

The COVID-19 lockdown has not only had an effect on the lifestyle of office going people but it has also changed the habits of kids as well. While some are using this time to become more healthy by following a nutritious diet and exercising regularly, many others are giving in to their unhealthy cravings and habits. This is also true for many kids. A recent study published in the journal Obesity hasfound that the lockdown can negatively impact diet, sleep and physical activity among children with obesity. Also Read - Obesity linked to depression in teens: 5 easy science-backed ways to lose weight at home

The study, which was conducted by a University at Buffalo, analyzed overweight children inItaly, who were under confinement during the months of March and April. Their sleeping patterns, eating patterns and screen time was compared to that previous year and it was found to be very different. The research revealed that the children ate an additional meal per day, slept an extra half hour per day, and spent nearly five hours per day in front of the phone, television and computer. However, their physical activity, reduced by more than two hours per week. As per the experts, it is very important for the children to have some physical activity during lockdown Also Read - Childhood obesity: Risk factors and ways to fight them

YOGA POSES FOR HEALTHY WEIGHT MANAGEMENT Also Read - Kids born through C-sections not at higher obesity risk

Obesity brings with it problems like heart diseases, diabetes and blood pressure in kids too. Therefore, it is very important for children to stay active even while they are stuck at home. So, here we are with a few yoga poses for children which will help them lose weight. These can be easily performed in any confined space.

This pose tones your buttocks, upper and inner thighs. The added stretch on the sides of the tummy help burn off waist fat. It also strengthens your core and helps with weight loss.

How to

It strengthens the core muscles, thighs and tones the buttocks.

Steps

Thisaasanais great for the abdomen muscles and tones your thighs and arms.

How to

Published : June 9, 2020 9:57 pm | Updated:June 9, 2020 10:00 pm

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COVID-19 can lead to obesity in kids: Here are some effective weight loss yoga asanas for children - TheHealthSite

Fibre-rich foods can help you maintain healthy cholesterol levels

A high-fibre diet can offer you several health benefits. Fibre is a type of carbohydrate found in plant-based foods. Your body does not digest or break down fibre. It keeps you full for longer and makes you consume fewer calories. Fibre is of two kinds- soluble and insoluble. Adding more fibre is a simple way to make your diet healthier. Most fibre-rich foods are also loaded with essential nutrients that can boost your health in several ways. Here are some reasons why you should be adding more fibre to your diet and avail of the amazing health benefits it offers.

As your body does not digest or breakdown fibre and it stays in your intestine for longer. This keeps you full for longer and makes you consume fewer calories. You can add fibre-rich fruits and vegetables to your diet. These are weight-loss friendly and provide you all the essential nutrients that you require on a weight loss diet.

Fibre can help you lose weight effectivelyPhoto Credit: iStock

Poor cholesterol levels can take a toll on your heart health. It can significantly increase the risk of heart diseases. Fibre-rich foods can also help you control cholesterol levels. Studies have also highlighted that adding high-fibre foods to your diet can boost heart health.

Also read:Know The Link Between Vitamin D Levels And Cholesterol

High blood pressure is also harmful to your overall health. It can also significantly increase heart disease risk. Fibre-rich foods can result in controlled blood pressure numbers. Diabetics should also add more fibre to your diet. It can result in controlled blood sugars.

Fibre is beneficial for your blood pressure as well as blood sugar levelsPhoto Credit: iStock

Adding more fibre to your diet can boost digestion too. It can help you get rid of digestive issues like constipation. Fibre ensures better bowel movements that relieve constipation.

Also read:Fibre-Rich Foods That Should Be A Part Of Your Diet

Studies suggest that adding fibre to your diet can reducecolorectal cancer risk. Most rruits and vegetables loaded with fibre are rich in antioxidants and phytochemicals that could further reduce your odds.

Most plant-based foods are loaded fibre. Some foods sores of fibre rich foods are - fruits like apples, berries, pear, kiwi and banana; vegetables like carrots, broccoli and beets. Lentils, legumes, oats and seeds are also good sources of fibre.

Also read:Want To Lose Weight Quickly ? Include These 25 Fiber-Rich Foods In Your Diet For A Healthy Weight Loss

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

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Fibre-Rich Foods: Do Not Miss These Amazing Health Benefits Of Fibre; Know Food Sources - NDTV

My 600-lb Life on TLC gives us an insight into the weight loss journeys undertaken by several morbidly obese people. While Dr. Nows careful supervision and guidance help them to shed some pounds before being greenlit for surgery, the individual weight loss processes still take a lot of hard work and determination. Brittani Fulfer has had one of the toughest journeys on the show but has faced the uphill battle like a champion. So, where is Brittani now?

Brittani joined the series when she tipped the scales at 605 pounds. She told viewers that shed suffered from sexual abuse as a child, which led to her obesity. The participant described that living in her body caused too much pain and sadness. Often when she looked into the mirror, she was disgusted by what she saw. However, Dr. Now helped the woman change her life. He put her on a 1200-calories a day diet. Brittani ate three times a day, following a chart that was high in protein and very low on carbs. She made a note of whatever she ate three times a day.

After a while, results began to show as Brittani lost 240 pounds. A follow-up episode showed that she had shed an additional 93 pounds which brought her weight down to 272 lbs.

After a massive weight loss, Brittani and her husband even considered the possibility of trying to have a baby, something they wouldnt even have thought of at the start of the participants journey. While the couple has not had a child of their own, they have become an uncle and aunt to little Deshon, a bundle of joy. The baby helps Brittani to fight her depression. The My 600-lb Life alum has always been open about her mental health problems and has accordingly made her social media account a safe environment for her fans and friends. Heres a picture of Brittani stating that her adoration for her nephew ensures she doesnt give up on life.

I adore my nephew. He is one of the main reasons I keep going even when I want to give up!#mynephewisbetterthanyours #loveofmylife #kaidenisthebest #AKF #determined #iknowmytruth #thescaledoesnotdefineyou

Posted by Brittani Fulfer onTuesday, August 21, 2018

You can also take a look at the amazing progress Fulfer has made when it comes to losing weight.

Since Fulfers battle is two-pronged, and she has to struggle with her weight and mental health issues, Brittanis profile is often peppered with positive quotes. Here, shes urging others to not lose hope just as she hasnt.

Losing weight seems to have given Brittani enough confidence to handle guns and she has quite a few pictures of herself outdoors, where she appears to be having a good time.

Finally, for someone with mental health problems and depression, it is not easy to crack a smile. Therefore, wed like to leave you with an extremely positive image from Fulfers roster. Shes been photographed with her husband in a shared moment of joy.

Among the participants on My 600-lb Life, Brittani has had it a little worse than others because her ongoing battle with depression increases the chances of relapsing to unhealthy eating habits. However, Brittani has battled and continued on her path to progress. The change is visible and she appears happy in her current state. Despite her initial hardships, Brittani is loved by her family and their support urges her to keep moving forward.

Read More: Where is Lupe Samano From My 600-lb Life?

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Where is Brittani Fulfer Now 2020? My 600-lb Life Update - The Cinemaholic

Unable to lose weight? Then follow these proven and study backed ways and speed your weight loss.

Did you know that obesity is linked to several diseases and health disorders such as type 2 diabetes, high blood pressure, heart disease and strokes, osteoarthritis and fatty liver disease among others? Unfortunately, obesity has tripled between the years of 1975 and 2017. In 2016, 1.9 billion adults were overweight and more than 650 million adults were obese. Due to the sedentary living and lack of time for a healthy lifestyle, many are becoming overweight. As per WHO, overweight and obesity are defined as ''abnormal or excessive fat accumulation that presents a risk to health''.

If your BMI is greater than or equal to 25 then you are overweight and if your BMI is greater than or equal to 30 then you are obese. It not only impacts your appearance, but also physical and mental wellbeing and your daily chores. And that's why if you are overweight or obese then you should lose extra fat and others too, should follow healthy eating and exercise daily to prevent the same. Are you a weight watcher and want to optimize your weight loss regime, then read on as today we have listed some proven weight loss hacks.

1. A bowl of soup before your meals

A study revealed that eating a bowl of soup before a meal can help curb your appetite and over-eating.Also, this gives your brain, hormones, and your stomach enough time to coordinate a message of fullness. Over-eating leads to extra calories and when not burned these extra calories get stored as fat.

2. Snack it right

Waiting until you're extremely hungry is not a good idea, so make sure to have a moderate amount of meals and snacks throughout the day. If you starve then you will eat more and not feel satisfied. You will also end up eating too fast, which is again not advisable. So, when hungry instead of munching packaged foods, have healthy foods such as seeds, nuts, fruits, whole wheat crackers, and low-fat cheese among others.

3. Are you sleeping properly?

Sleep is very crucial for weight loss. As per a study, people who were on a diet consumed 6% fewer calories when they got enough sleep. Also, try to sleep in a cold environment as our body burns stored fats to keep the body warm. A study published in the journal Diabetes revealed that people who slept in rooms with a temperature of around 66 F burned 7% more calories than those who slept in warmer rooms.

4. Blue colored plates

As per research, people tend to eat less when eating from blue plates. Also, they found people eat 33% less in a blue room. Higher contrast in colors between the plate/room and the food works.

5. Spice up your food

Spicy food can temporarily boost your metabolism by up to 8%. Also, eating spicy food encourages people to eat slowly and the same eventually boosts metabolism.

ALSO READ: Weight Loss: Try these 1 spoon hacks and lose extra fat

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