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(WDTV)-- Now as some people are adjusting to working from home, it brings a new set of challenges.

The comfort of being able to sit on the couch for hours at a time is damaging physically and mentally.

"There are countless studies that show sitting down and being sedentary is not only nonproductive in the workplace but it's also just nonproductive in life in general," said the WV Heart Association Executive Director, Sarah Bolyard.

To find a way to stay active while sitting, fitness expert and author of The Way In: 5 Winning Strategies to Lose Weight, Get Strong and Lift Your Life, Andrea Marcellus says an easy ab exercise to help keep the core engaged is beneficial, and it can all be done from your favorite spot.

The exercises are safe for all ages. It is, however, best to modify according to the persons' ability and energy level.

"During this time it's very, very important to keep moving," Marcellus said. "Most importantly to boost your immunity," she said. "When you get your heart rate up, that will literally clean out your lungs and that will make you less susceptible to getting a cold flu or any kind of virus."

To keep your immune system strong, Bolyard said exercising is something that has to be done consistently.

"At the Heart Association, we encourage folks to get at lest 30 minutes of exercise a day for five days out of seven," she said.

Similar to work schedules and scheduling workouts, Marcellus suggested scheduling meals as well.

"Eat on schedule and stay as active as possible throughout the day," she said. "That's really the biggest tip."

Both Marcellus and the WV American Heart Association have tips to help with meals and staying active while home.

Marcellus has an app, called AND/life, that allows you to track and work on your health journey.

The WV American Association shares images to stay active and healthy on their Facebook page that you can download for free.

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Health experts explain why remaining active during COVID-19 is important - WDTV

Luckily, its not too good to be true: Developed by Barbara Rolls, Ph.D., a professor of nutritional sciences and obesity researcher at Penn State, the well-researched Volumetrics diet was named the number-two best diet for weight loss and tied for the number-five best diet overall (out of 40 diets) in the 2018 U.S. News & World Reports Best Diet Rankings . It received high scores from nutrition experts for being safe, effective, and sustainable in the long run.

And, yes, it centers on one fairly simple idea: filling up on fewer calories. The main claim, and premise by which the Volumetrics diet works, is the satiety claim, says Lisa Davis, Ph.D., chief nutrition officer at Terras Kitchen .

The primary focus is filling up on foods that are naturally low in calories and high in fiber or waterthink fruits, veggies, and soups. Since carbohydrates and proteins both provide four calories per gram, and fat provides nine calories per gram, you can eat more [carbs and protein] without the excess calories, she explains, noting that people following the Volumetrics diet can expect to lose up to two pounds per week.

Of course, like most things in life, theres more to the Volumetrics diet than meets the eye. We talked to a few registered dietitians to get the low-down on this eating approach.

If diets with strict rules and restrictions make you crazy, here's your reason to celebrate: You don't have to count calories , measure food, or log points on the diet. "Volumetrics is not a precisely prescribed diet plan, but rather a concept and overarching nutritional approach, says Paul Salter, R.D., nutrition editor for Bodybuilding.com and founder of Fit In Your Dress .

On the Volumetrics diet, food is divided into four groups, he explains. Your goal: Eat mostly foods in groups one and two, be mindful of portion sizes of foods in group three, and minimize choices of foods from group four. And nothing is completely off-limits.

Here's what you might eat in a typical day on the Volumetrics diet, according to Salter:

Of course, the million-dollar question: Is it legit? According to solid scientific research (including a 2016 meta-analysis of 13 studies that found a link between low-density foods and weight loss) and well, good old-fashioned common sense, it works. One of the main reasons why people break their healthy eating is because they get hungry, says Julie Upton, R.D., a registered dietitian and co-founder of Appetite for Health . Since you're still eating a high volume of food on the Volumetrics plan, you avoid those diet-busting hunger pains.

Hundreds of other nutrition studies back this up. In a 2007 study published in the American Journal of Clinical Nutrition , researchers randomly assigned 97 obese women to either a low-fat diet or a low-energy-dense, low-fat diet that emphasized fruits and vegetables. After a year, both groups lost weight, but the fruits-and-vegetables dieters lost even more14 pounds compared with 11 pounds. The researchers deemed low-energy-dense diets an effective way to drop pounds and keep them off.

A 2005 study published in Obesity Research , co-authored by the Volumetrics diet creator, Rolls, suggests that a diet high in low-density foods and soup, a staple on the Volumetrics eating plan, leads to substantial weight loss. Another study of 186 women found decreasing energy density is a way to prevent weight gain and obesity in both the short and long term.

Another perk of the Volumetrics diet: The majority of low-calorie, high-volume foods are nutrient-rich , and therefore positively impact your health in a variety of ways, Salter says.

Now, if alarm bells are ringing in your head, you're not alone. As we've written about before, not all high-calorie foods are "bad" for you. In fact, plenty of foods that are high in calories and fat are essential for good health, such as nuts, seeds, avocado, and fatty fish.

One potential drawback to this diet is that it recommends a very low consumption of nuts and seeds (since they are calorically dense), Davis explains. "Nuts and seeds provide monounsaturated fats and omega-3 fatty acids; both beneficial for cardiovascular and cognitive health."

This is why almonds can help you lose weight:

Plus, like many diet plans, it can also be difficult to dine out on the Volumetrics diet, since so many restaurants and food services prepare their food with high-calorie, high-fat butters and oils, Davis points out. But no foods are 100 percent prohibited on this dietit's more about putting the principles into practice.

First, you'll want to check out Rolls' book, The Ultimate Volumetrics Diet . Then, you'll want to make meal prep your BFF. "Buy all of your produce and prep a lot of it over the weekend," Upton suggests. You'll also want to find some great soup recipes. "Broth-based soups are very low in energy density and if you eat them before a meal, they can help you eat less," she says.

" Planning out your meals for the week ahead of time will be crucial to your success," Salter adds. "Try to keep some high-volume, convenient foods handy too, such as fresh fruit and plenty of low-fat dairy. Once you return from grocery shopping, make food prep a priority so that theres no thinking required at meal timesall you need to do is heat and eat!"

(Get the latest health, weight loss, fitness, and sex intel delivered straight to your inbox. Sign up for our "Daily Dose" newsletter.)

Finally, while it's not an essential component, the diet plan does encourage more movement throughout the day. There's no rigorous exercise program, but it does suggest simply increasing the amount of steps you take per day with the end goal of reaching around 10,000 steps, Davis says.

The bottom line? If the thought of prepping and eating more low-density foods, skipping calorie counts, and simply moving more sounds doable, you may be the perfect candidate to give the Volumetrics diet a try.

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What Is The Volumetrics DietAnd Can It Help You Lose Weight? - Pulse Live Kenya

My name is Nance Mendoza (@prettydarnketo). I am 49 years old. I live in Glenpool, Oklahoma, and Im a stay-at-home mom. When my near 400-pound weight started giving me serious health problems, I committed to my weight-loss journey, went low-carb and keto, and lost over 150 pounds.

I struggled with food for as long as I can remember. I remember sneaking food to soothe myself during stressful situations when I was young, although I was an average-size kid.

Weight didn't become an issue for me until my first pregnancy. I was 135 pounds at my first prenatal appointment and I gained 100 pounds over the course of the pregnancy. In the following years, I continued to gain weight, and I got pregnant again.

My marriage failed soon after that, and I coped with becoming a single parent by bingeing and eating secretively to cope. Food was the balm that soothed like no other, no matter how desperately I wanted to lose weight.

I eventually remarried, and my husband was also overweight. We both liked to eat, so it seemed to be a match made in heaven.

I had high blood pressure and was on two medications. In 2004, I was also diagnosed with rheumatoid arthritis. You would think that diagnosis alone would be enough for me to make a change to lessen the load on my joints, but I had such a hard time fighting the mental battle of weight loss. I desperately wanted to lose the weight, but knowing I needed to lose over 100 pounds seemed like such an impossible task. At my heaviest, I weighed 378 pounds.

On February 17, 2017, I got a text from my husband that said, "I have diabetes." He had his yearly work physical and the results had come that day. Hearing that from him was the catalyst to my weight-loss journey.

As I started doing more research, I started to learn more and more about the keto diet and eventually shifted to more of a keto approach. Now I've basically combined the two. I keep net carbs under 25 grams per day, and I focus on protein and use fat to satiate.

I also started tracking my food. Having the visual data and seeing what I'm actually consuming helps me make the right choices. I don't love doing it, but it helps me so much. I do full menu planning, too. Menu planning helps keep me on track so I know exactly what I'm going to be eating and gives me something to be excited about. Plus, it gives me an opportunity to look for new recipes and try new things so meals don't become mundane.

I drink lots of water. I didn't realize before how important it was to get adequate water to both stay hydrated and help control my appetite. Sometimes I confuse thirst for hunger, and now when I'm feeling snacky, I try drinking water first. A lot of the time, I'm just thirsty.

Breakfast: I normally fast and just have coffee with cream, collagen, and zero-calorie sweetener. But on the days I do want breakfast, I have low-carb waffles with peanut butter and sugar-free syrup.

Lunch: Bunless burger with mayo and veggies, tuna salad, or deli meat and cheese in a lettuce wrap or low-carb tortilla.

Snacks: Cheese, nuts, iced coffee, or a protein bar.

Dinner: I try to recreate meals the we would have eaten pre-keto. It's important to make meals my daughter will eat so we can eat as a family. I make things like meatloaf, chicken parmesan (no breading), chili (no beans), spaghetti (with shirataki noodles), buffalo wings, and crustless pizza. I like to make sure we have a meat and a veggie if possible.

Dessert: My favorite dessert currently is Greek yogurt sweetened with lemon sugar-free syrup. I like to add pecans or strawberries. Low-carb ice cream is also a favorite.

Walking is the easiest thing for me to do, and I really enjoy it. I also have dogs, so we get out and walk almost two miles several times a week. I went from being hardly able to because of the fact that I weighed almost 400 pounds to being able to walk all over England and Scotland a few months ago on a trip overseas. It was such an amazing feeling!

I'm still not at my "goal" weight, but I'd say I'm pretty close. It might sound clich, but if I can do this, anyone can. At 378 pounds, I was happily married with beautiful children, but I was so miserable with my physical appearance. I started this journey because of my husband's health (he's lost 140 pounds right along with me and improved his health situation, including his diabetes)but of course I knew I desperately needed it for myself.

Slowly, it became more about me. I started to see I could actually do this. I could take this one day, one week, one month at a time and be successful. Each victory was proof to myself that I was worth taking control of my health.

In turn, this journey has made me a better wife, mother, and daughter. I'm happier, and my health and disease are in much better control. I've gone from two blood pressure medications to taking half of one. I'm wearing clothes I've never been able to wear, traveling to places I never thought I'd be able to go to. I've decided to make this a way of life, not just a diet. Living is so much more important to meand Im actually living and enjoying life in this new body I've worked so hard to have.

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'By Combining Keto And A Low-Carb Diet, I Was Able To Lower My Blood PressureAnd Lose 155 Lbs.' - Women's Health

Are fad diets or extreme workouts healthy for teenagers? All you need to know  |  Photo Credit: Getty Images

New Delhi: Teenage years are the formative years of one's life. New experiences, in terms of our body and mind, are exciting and have an important impact on one's life, even later. However, certain bad experiences like bullying, body image issues, etc, can have an impact on their relationships, and mental health.

Eating disorders like anorexia, bulimia, or mental health issues like depression, anxiety can all be triggered because of bad experiences during teenage years. According to a report in Science Daily, weight-based bullying has been also linked to increased consumption of alcohol, marijuana use. Overweight girls are more likely to be bullied, according to the report. And due to such issues, teenage boys and girls may want to lose weight quickly through fad diets and workouts.

The fact of the matter isthat fad diets like Ketogenic diet, or others, are seldom healthy, irrespective of age. However, for the teenagers, following such diets may be even more unhealthy. Such diets are restrictive, which leads to deficiencies. Since the teenage years are the formative years, both physically and mentally, it may not be a good idea to follow such diets, or encourage your children to do the same. Other diets like the intermittent fasting diet, which is known to be healthy, may also not be very efficient for teenagers, given their schedule.

When it comes to high-intensity workouts, teenagers below the age of 16 should avoid such workouts, according to reports. Regular physical activity, more outdoor playtime, and low-intensity cardio workouts like aerobic exercises, running, and walking are recommended for young children and teenagers.

For a healthy diet, one of the most common causes of weight gain among teenagers is the consumption of junk and processed food. A healthy diet of home-cooked food, and reduced consumption of fatty and oily food is recommended. Staying hydrated, eating fruits and vegetables, eggs is a great way to include variety in your diet while staying healthy. Protein-rich foods like legumes, lentils, and eggs are recommended for teenagers, since they help in building muscle and bones. High-fibre foods like vegetables, nuts and seeds can help you feel fuller for longer, and reduce hunger pangs, while providing complete nutrition.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Are fad diets or extreme workouts healthy for teenagers? All you need to know - Times Now

A mum and daughter duo will be celebrating Mothers Day on Sunday by showing-off their fabulous new figures, after losing nearly nine stone between them and slimming down to sylph-like size eights.

Winning their very own battle of the bulge strengthened the bond between fine art student Elsie Spalding, 21, and her mother, childminder Tracey Spalding, 50, of Hertford, Hertfordshire, who were both a large size 16 at their heaviest.

Inspired by her mum, who was the first to fight her flab, Elsie recalled feeling beach fit for the first time ever this summer, saying: I was on holiday in Spain and wore a bikini for the first time in my life.

For Mum, losing weight has been a massive confidence boost, too, she added.

Gorging on pizzas, bacon sandwiches and biscuits had taken its toll on both womens waistlines when they finally realised they needed to take drastic action with 5ft 5in Tracey dropping from 12st 11lb to 9st 7lb and 5ft 3in Elsie going from 13st 13lb to 9st 2lb.

At her heaviest, Elsie had a body mass index (BMI) used to gauge a healthy weight of 34.5, compared to the NHS recommended range of 18.5 to 24.9, making her obese.

She said: I had an unhealthy relationship with food. If anything went wrong I would eat, or if I was happy I would eat.

I didnt think I could break this cycle and thought it would be like this for the rest of my life. But my mum made me feel differently and now we are closer than ever.

Hitting puberty at 14, Elsie said that from then onwards she just got fatter and fatter.

At 14, I was a size 12, so I wasnt really big, but compared to my friends who were a lot smaller, my size was noticeable. Still, I wasnt really bothered. I always felt quite confident and was never picked on.

When I got home from school Id just go in the cupboards and get biscuits or crisps and keep snacking.

At 16 and 17 I got worse. I was a size 16, sometimes wearing a size 18, and my friends were all a size eight.

Elsie continued: Then, when I went to university, I was doing my own food shopping, so it would be cheap pizzas and oven chips, packets of Supernoodles, or 99p burgers from McDonalds.

I was conscious of it, but I didnt really want to do anything about it. I did attempt diets, but it would die off and Id just carry on like before.

I used to be confident around my friends, but I started going into myself in front of other people, because Id worry about what I looked like. That was quite difficult.

A few months after she started at Bournemouth University in September 2018, Elsie was surprised when her mum visited and looked really slim, as she had joined WW.

She looked really good, Elsie recalled.

We did a bit of shopping, she tried this top on and looked incredible.

Elsie recalled: I was really impressed by what shed achieved, but I didnt think Id be able to do the same.

But a trip to a caf over the Christmas holidays was the turning point for Elsie, who joined WW a month later in January 2019.

She said: Mum and I were in a cafe together.

Elsie continued: I was having a cheese toastie and a teacake, which was just a snack for me, while Mum had a WW bar.

She told me what I was eating would have been the whole of her daily allowance in points, adding that if I wanted to join WW she would pay for it and help me.

Still, I did not think I would do it, because I thought Id get bored very quickly.

Heading back to university after joining the slimming club online, the pair agreed that Tracey would go to the classes and pass the advice she gleaned on to her daughter, who would then attend them when she finished university in May.

Elsie said: I had to change my whole lifestyle, so I gave everything up.

At the beginning, I would not have a cooked breakfast or a McDonalds because I worried that if I allowed myself to, Id fall back into bad habits.

Elsie said: I did struggle in the first couple of days, but after the first week and a half, Id lost seven pounds, which changed my mindset and made me really determined.

The change has been incredible.

I now eat lots of veg, chicken breasts, WW snacks and sugar free jelly. Ive got a really sweet tooth, so that helps to ease my cravings. I cook a lot of meals from scratch and prep meals for lunch.

A typical student, before her diet, Elsie normally got out of bed at 11am.

But, as the weight started to drop off, she began to get up early to go for a walk or a run.

When she went home, she would join her mum on a park run, a free weekly 5k running event held at parks up and down the country.

I used to get the lift everywhere and Id never exercised, but I started taking the stairs and walking everywhere, Elsie said.

My mum was doing the coach to 5k running app, so I did it too, then when I came home for Easter, we started running together, she added.

It took me about seven months to reach my goal weight of 9st 13lb in July.

I did it really quickly and was really strict. Since then, Ive lost more and now weigh 9st 2lb.

Elsie explained: I feel really great now. Sometimes I still feel a bit self-conscious, but when I go to the shop and buy a size eight instead of a size 16 it feels so good.

My whole fashion sense has changed. I buy things I never thought I would. I was wearing skirts all through the summer and little crop tops.

Shaping up together has made the mum and daughter team closer than ever.

We love finding recipes and cooking together, said Elsie. Well still eat something like fish and chips, but well make our own hand cut potato or sweet potato chips, and then well have chicken nuggets using chickpea breadcrumbs.

We also do the park run together on a Saturday morning.

We were always close, but were even closer now.

Tracey, whose husband, Dan, 52, is an alarm fitter and who also has a son, Alfie, 23 who works with his dad, said her motivation to lose weight was the approach of her 50th birthday.

With a BMI of 29.8 before she slimmed down making her overweight, according to the NHS, she said: I was coming up to a big birthday and I wanted to be fit at 50.

I realised I was unhappy and started thinking about my health and fitness. Id always been between nine and 10 stone, but after I had children the pounds started going on slowly.

Tracey continued: I work as a childminder, so am at home picking all day. I would then enjoy a few glasses of wine in the evening and liked a good night out in the pub.

Id eat a lot of unhealthy food like sweets, chocolate, crisps, bacon rolls and pasta and went up to 12st 11lb.

I could not fit in any of my clothes anymore and I wasnt doing any exercise. I just didnt feel good.

With Elsie leaving for university in September 2018, Tracey thought it would be a good time to join WW, and by March 2019, she had lost almost three stone, taking her down to 10 stone.

Reaching her goal weight of 9st 7lb in March 2019, she has stopped boozing in the week, watches what she eats and runs 5k three or four times a week to keep the weight off.

And she is delighted that her own successful diet inspired Elsie to address her weight, too.

I didnt want to tell Elsie that she should lose weight, I knew it had to be her decision and she had to do it when she was ready, Tracey explained.

But I think it sparked something in her when she saw how Id done it.

She did really well then we both started running, we did the Race for Life and were doing the park runs together.

Tracey said: Its so important, because as well as increasing our health, its something that we can do together. I go and visit her at university in Bournemouth, then we get up and do the park run.

Im so proud of her for doing it. Its not just for health but for our mindsets as well.

Weve always been close, but its brought us closer together.

And Tracey is really feeling the benefits.

I feel brilliant now, I sleep better at night. I feel good going out to buy clothes and summer is great as I dont feel like I have to cover everything up, and I can wear shorts.

Before I would hit the snooze button but now Ill jump out of bed and get a run in before the day starts.

Tracey added: I eat lots of homemade soups, fish and veg and have stopped drinking in the week. I dont miss any of it.

Looking forward to spending Mothers Day together, Tracey and Elsie will be spending it at home this year, with activities restricted due to the coronavirus.

I think it will be a quiet celebration this year. Well probably just cook something nice together, Elsie said. She really is the best mum. I couldnt have done this without her.

For more information about myWW, visit WW.com or download the WW app and to follow Elsies journey on Instagram visit @es_progess

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Mum and daughter show off their new figures after curbing their junk food addiction - Cambridgeshire Live - Cambridgeshire Live

Former NBA player Kendrick Perkins understandably relaxed his exercise and diet regime since leaving the league two years ago, and the result has been more than a few pounds of extra weight. The retired athlete took to Twitter to share that hes now focused on getting fit and hes getting plenty of support from his friends and former colleagues.

I retired 2 years ago and since then Ive put on 75 pounds!!! I went to the Doctor the other day and he told that I am walking a fine line of becoming a diabetic and that I need to lose weight and change my diet. Day 1 started today because my family needs me!!! Perkins said on Twitter on Saturday (March 21.)

RELATED: Drake Gets Into Heated On-Court Altercation With Kendrick Perkins

A video of Perkins in the gym hitting a punching bag accompanied the tweet. Immediately after, NBA colleagues like Lebron James and Doc Rivers encouraged him to stay in the gym.

Thats light my brother!! Lets GOOOOOOOOO!! Lebron James said.

get it perk. we all need you, Doc Rivers added.

Actor Michael Rapaport decided to add some humor, saying, That left hand is really questionable bro. You tapping.

Perkins played in the NBA for 15 years with Oklahoma City Thunder, New Orleans Pelicans and Boston Celtics. He was a part of the latter team when they won the NBA Championships in 2008.

Photo: Jonathan Bachman/Getty Images

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Kendrick Perkins Admits He's Gained 75 Lbs. Since Leaving The NBA Two Years Ago - BET

As it turns out, there are a slew of factors that affect weight lossdiet and exercise are only two of them. It also depends on your starting weight, your age, and your gender, says obesity expert Matthew Weiner , MD, bariatric surgeon at Tucson Bariatric. Dr. Weiner explains that the best way to predict how much weight you can reasonably lose with basic dietary and exercise adjustments "is by calculating 10 percent of your total body weight."

For example, if youre starting weight is 150 pounds, you can expect to lose about 15 pounds at first through diet and exercise alone. Beyond that, weight loss can become a tad tougher (though not hopeless!). Your body naturally will begin to resist losing much more weight than around 10 percent thanks to its caveman impulses, explains Dr. Weiner. It will work to maintain your fat and energy stores to preserve your body.

Dr. Weiner notes that younger adults can sometimes lose up to 20 percent of their body weight through straightforward diet and exercise. But for postmenopausal women, for example, it might only be 5 to 7 percent.

Weight loss is also generally less speedy for women compared to men, alas. Men do tend to lose weight faster than women, but when you look at the total amount of weight loss [over time] its not as different as you might think, Dr. Weiner explains. It might take men two to three months to lose 10 percent, while it takes women five to six months. (*Glares.*)

Now that you understand those major physiological influencing factors, here are 20 possible behavioral reasons for why your weight just isn't changingand what you can do to overcome each one. (Psstt, you may be doing one or even a few of these!)

Raise your hand if youve ever thought something like the following after weighing yourself: Im still losing fat, Im just strength training really hard and gaining muscle.

Most of us have done it, but the problem is, Dr. Weiner says it doesnt work that way: Muscle is similar in density to water (while fat has a higher density) so its not an apples-to-apples exchange. In other words, refusing to reevaluate your weight-loss strategy because youre working on building muscle can result in your fat composition staying put.

A good thought experiment is comparing one pound of muscle to a 16-oz. can of soda [which has a similar density], Dr. Weiner explains. Imagine adding that much muscle to your bodyyou would see it.

In other words, you would notice yourself actively building enough muscle to tip the scale toward a higher number...so if you basically look the same, think about something other than muscle gain. Consider tweaking your diet a bit to create a caloric deficit to move the needle, or try HIIT workouts to get your heart rate up and burn fat.

If you consume fewer calories than you expend, Dr. Weiner says its definitely possible to lose about 10 percent of your total body weight through dieting alone. But if you want to lose more, you cant just keep cutting calories. You have to change the type of food you eat, he says, focusing more on the quality of calories versus the quantity.

For example, if you order in delivery for dinner every night, eating fewer restaurant-prepared meals every week for lunch will probs help you shed some pounds at first...but eventually, the weight loss is going to stop unless you make the switch to even healthier lunches (like made with fewer oils, dressings, etc.) on a consistent basis. Once youve changed the quality of your caloriesand are consuming better-for-you foods with more satiating poweryoull also naturally eat less calories, which can make weight loss continue past the 10 percent point.

Dr. Weiner says that its human nature to judge ourselves favorably, dismissing or underestimating our bad decisions and emphasizing our good ones.

Translation? Youre likely to pat yourself on the back for eating a salad on Tuesday, while overlooking the fact that you ate two bowls of B&J for dessert (and then still wonder why youre not losing weight). Tracking your caloric intake in a visible, tangible waylike in a food journal or on an app can help keep you accountable, and help you eliminate the bias we all have toward ourselves, says Dr. Weiner.

Generally speaking, protein has benefits: it fills you up (which means youll eat less food over time) and also helps you build muscle, skin, and healthy bones . But when it comes to weight loss, not all protein is created equal. Dr. Weiner warns about over-consuming animal proteinand the fat that typically comes with itbecause too much can lead to weight gain, and other health problems like diabetes.

Plant-based protein, on the other hand, is different (think: legumes, nuts, seeds, and whole grains). Dr. Weiner says you can eat higher amounts of these foods without worrying about negative effects on your health. Ive literally never seen a study suggesting that [sources of plant protein like nuts] cause weight gain, he adds.

Frustrated because youve been on your diet for three months and youve only lost, like, eight pounds? Before you freak out and try some new fad diet, think about whether your goal is just to lose as much weight as possible right this second, or to slim down healthfully over time, so you can keep the weight off permanently.

We tend to look at weight loss in the short-term, when its actually a long-term problem, says Dr. Weiner. There will be individual ups and downs every day, just like there are in the stock market.

Instead of taking a short-term POV on weight loss, consider looking at how your weight has changed over the last several years and how you would like to feel several years from now, too.

If youre blowing off diets focused on eating whole, clean foods (think: the Mediterranean diet) you might want to reconsider. Nutrition experts have known for a long time that diets full of whole foods, like fruits, vegetables, grains, and protein, are associated with better weight-loss results than diets packed with processed foods (like cereal, crackers, and prepackaged meals).

A 2019 study in Cell Metabolism further emphasized the benefits of a whole food diet; when participants ate diets similar in nutrients (e.g., similar amounts of protein, fat, sugar, and fiber), the group consuming processed foods showed higher levels of caloric intake and weight gain than the group consuming whole foods.

Yes, sometimes too much of a good thing can be not so good. Just because you swapped your nightly bowl of ice cream for Greek yogurt doesnt mean you can eat twice as much. The basic rule of " fewer calories in, more calories out " still applies, even when what youre eating is healthy.

The one exception? Dr. Weiner says you really cant overeat vegetables (seriously, the more you eat, the better). If you ate a pound of them every day, you would still lose weight because it would change your other eating behaviors, he explains, referring to the fact that if you filled up on veggies, you would reduce your appetite for other less healthy foods.

Remember the info about quality and quantity of calories above? The same applies to exercise, says Dr. Weiner, who suggests focusing on intensity versus duration when youre trying to lose weight by incorporating exercise.

If you want to walk for weight loss, you would have to walk 10 to 12 miles per day, he explains. Walking one or two miles, like so many people do, is good for you in a million waysbut weight loss isnt one of them.

Instead, if you want your exercise to yield weight loss, you could benefit from choosing activities that will boost your heart rate like boot camps, cycling classes, CrossFit sessions, or other high-intensity workouts that maximize cardio.

Gonna hit you with something totally shocking here: If youre drinking even one soda per day, you will never lose weight, says Dr. Weiner. Ummm, back up for a sec...is soda really that bad for you? Sorry, but yes: Dr. Weiner says when you drink sugar it drives up weight gain far more than when you eat it.

If youre hungry and eat a cookie you will be less hungry, or youll eat less at lunch; but when you drink 150 calories it doesnt impact your hunger at all, he explains. So you drink a soda, then you still eat a normal lunch, and all youve done is add 150 calories to your daily intake (versus splurging on a cookie and naturally course-correcting by eating 150 calories less later on).

Dr. Weiner also says working the night shift puts you at a major disadvantage. The disruption to your circadian rhythm, he explains, can lead to weight gainand switching back and forth between night and day shifts, like many people do in order to spend more time with family, is the worst of all. Its just nonstop disruption to an otherwise healthy, normal sleep-wake pattern.

For example, a 2019 study in the International Journal of Obesity observed weight loss over the course of 12 months in nearly 2,000 participants and found that those with less variability in sleep patterns were more likely to be more successful in their weight loss efforts.

Of course, not everyone has the luxury of choosing their work schedule or having a flexible boss. But if you are able to tweak your work schedule or work with your manager to avoid this, you should.

Never underestimate the power of keeping your body moving regularly throughout the day. Overly sedentary lifestyles make it harder to lose weight, says Dr. Weiner. If you wake up every morning and then sit at a desk for work, then come home and sit on the couch to watch TV, [weight loss] won't happen.

There was a time when eating frequent, small portions of food throughout the day was promoted as a way to lose weight, but science is beginning to show that the whole concept behind intermittent fasting might lead to better results. Dr. Weiner agrees, saying that getting the right amount of calories in a short period of time followed by a longer period of time where you get little to no calories can be more beneficial to your health than eating all day long (even if its small, healthy meals or snacks).

You should talk to your doctor or a nutritionist before trying an intermittent fasting diet, this way they can help you figure out a schedule that makes sense for you. There are also some groups of people for which intermittent fasting is not recommended, like anyone with blood-sugar regulation issues (e.g., diabetes) and pregnant people.

Can drinking water really help with weight loss, or is that just an urban legend? Its for real: A 2014 review of studies published in the Journal of the Academy of Nutrition and Dietetics found several links between water consumption and weight-loss results.

Basically? Yeah, you should be drinking more water.

Not to be a killjoy, but your bi-weekly happy hour could also be interfering with your goals. Alcohol is connected to weight gain for a few reasons: For one, it contains empty calories (which can grow astronomically high when you start drinking cocktails), and two, it changes your relationship to food.

People typically eat more when they drink because their appetite is increased and they stop paying close attention to calorie consumption. Drinking alcohol may also negatively change the way your body burns fat .

Any medical condition that affects your hormones (like hypothyroidism or polycystic ovary syndrome), your insulin levels (like diabetes), or your blood pressure (like heart disease) will make it more difficult to lose weight.

Dr. Weiner adds that any injury which results in limited mobility can also contribute to weight gain, partly because it can lead to muscle lossand less muscle means you are burning less when your body is at restand partly because it will reduce your ability to exercise regularly.

All the diet and exercise in the world wont cancel out the fact that its just plain harder to lose weight the older you are. In your 20s, you might be able to cut back on booze and cake for a few weeks when you want to lose five pounds, but in your 40s, its gonna take more effort.

Focus on resistance training to build muscle mass, which can ultimately help you burn more at rest, and in turn, jumpstart your weight loss if you're stuck.

Major life changes, like divorce or a death in the family, are often a trigger for weight gain. Stress-eating is a real thing , and when youre depressed youre typically not focused on counting calories or exercising (because it takes so much effort just to make it through the day).

Weiner recommends finding holistic ways to manage your stress, even if its simply low-impact cardio. And of course, if youre feeling depressed, dont hesitate to get help from a mental health provider .

While this is heavy stuff, it's important to be aware of the correlation between abuse and weight gain. A history of sexual abuse is often linked to weight gain , in particular, and the number of people who have been sexually abused, especially at young ages, is staggering: According to the National Sexual Violence Resource Center, one in three American women report experiencing some kind of sexual violence in their lifetime.

Whether youre a child or an adult (and whether or not your history is affecting your weight), there are resources that can help victims of sexual violence or other abuse.

A possibly hidden reason why youre struggling to lose weight: Youre on a medication that can cause weight gain as a side effect. This includes diabetes medications, antidepressants, and steroid medications, among others .

Dr. Weiner suggests talking to your physician about your medications; sometimes they can be adjusted to make weight loss more possible.

If you find yourself desperately craving food at all costsand its sabotaging your diet and exercise effortsyou could be dealing with a food addiction . This doesnt mean youre not motivated or strong enough to defeat your cravings and lose weight; you may have developed an emotional reliance on food.

If you are prone to binging or gorging, focus nonstop on food, have trouble functioning in your job or personal life, or suffer from anxiety, depression, or insomnia, reach out to a health-care provider ASAP to be evaluated for food addiction. Its a type of eating disorder, and there is help available .

The bottom line: Clearly, there are a ton of reasons you might be struggling to lose weight, even if you are dieting and exercising more. If you feel you're dealing with any of the issues above, it's worth talking to your doctor, a therapist, or a dietitian to get help so you can reach a weight you feel comfortable and healthy at.

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Not Losing Weight? 20 Possible Reasons That The Scale Is Stuck, According To A Weight-Loss Expert - Pulse Ghana

Just like being overweight for humans can lead to serious health conditionsthe same applies to dogs. According to the Association for Pet Obesity Prevention (APOP),55.8% of dogs are classified as over weight. To make matters worse, 95% of owners dont even know their pets are overweight, which the APOP refers to as the fat pet gap.

Dr. Alex Schechter, DVMatPure Paws Veterinary Care of Hells Kitchentells me, Dog obesity is a major problem with our New York dog population. Limited exercise, high calorie intake, and non-nutritious foods tend to be the major culprits.In general, most pet parents actually think an overweight dog is a normal healthy baseline.

The Farmer's Dog

Its very prevalent, Dr. Joseph Martins DVM and Certified Fear Free Professional atBelle Mead Animal Hospitaltells me of the dog obesity he sees in his practice. My guesstimate is over 50% of dogs and cats are overweight and over 20% are obese.So 70-80% of pets weigh too much and this problem is growing. Its getting worse nationwide every year and especially the past few years.

So what makes a dog obese, what kind of health issues can obesity cause, and with all the brands popping up promoting whole food diets for dogs are these a viable solution?

The American Kennel Club says that figuring out whether your dog is overweight or not is a matter of both appearance of the body constitution and touch. You should be able to feel your dogs ribs when you press the sides of their body. Extra weight can lead to a variety of issues including Type 2 diabetes, osteoarthritis, high blood pressure, a range of orthopedic issues, skin disease, heart and respiratory disease, and even decreased life expectancy.

The Farmer's Dog

While there arent many lifetime studies on dogs, Martins tells me, There is one on Labrador retrievers that shows that labs who are over fed get overweight and consequently get more painful arthritis at earlier ages. Many of these pets require life long arthritis meds for pain years earlier than if they were kept lean. Another shocking part of this study also showed that 50% of overweight dogs were dead by 10 years of age and that dogs kept at an ideal weight lived 2-3 years longer than overweight dogs. This is a huge statistical fact every pet owner needs to knowlean dogs on average live years longer.

Schechter is a fan ofThe Farmers Dog, a breed-specific customized dog food made from fresh ingredients thats delivered to your door, for his adult dog patients because he believes the nutritional value of fresh food is far superior than processed dog food. I recommend The Farmer's Dog for all of my adult patients. I think they have revolutionized the pet food industry with a simple conceptfeed our pets fresher nutritious foods. We vaccinate our patients to prevent disease and have them on monthly medication to prevent against gastrointestinal parasites and ticks. However, I think we often forget that food can also be preventative medicine!

Before and after pic of Jasmine

Pet owner Linda Glass transitioned to The Farmers Dog when her Dalmatian, Jasmine, who suffered from persistent diarrhea was diagnosed with various infections and put on antibiotics, but the diarrhea continued.I tried a variety of food changes and combinations, explains Glass. I added wet food to dry food. I even started boiling chicken and rice. Nothing worked. Then I came across an ad on Facebook for Farmers Dog. After the first week of eating their food, Jasmine went to the vet and she weighed 82 pounds. Two months later they weighed her at 64 pounds. The vet was so impressed. Her coat was shiny, she didnt have flaky skin, and she had very little shedding. I told the vet about the food change and provided them a leaflet with the ingredients, which is now part of her chart. Glass says the only thing that changed to achieve these results is the dog food and the diarrhea is gone. Its worth every penny.

Brett Podolsky, Co-founder ofThe Farmers Dogtells me, Weve heard thousands of success stories from customers over the years. Its one of the most rewarding parts of our day! Its a constant reminder that making a simple change from highly processed products to real, fresh food can have a transformational impact on health. We hear how easy it becomes for people to manage their dogs weight and help eliminate all kinds of other health issues like allergies and stomach problems.

The Farmer's Dog

Whats unique about The Farmers Dogs subscription-basedfresh food plans is that they allow people to tailor their dogs daily caloric intake to their very specific requirements based on breed, age, and a variety of other factors which are asked about during theonline questionnaire. Furthermore, the plan allows people to adapt their plan to their dogs changing needs.

A kibble bag offers broad, and vague guidelines that dont take into account an individual dogs needs, making it very easy to over-feed and kibble-bag guidelines will always err on the side of too much food, so you end up buying more, continues Podolsky. Dr. Ernie Ward who runs APOP has told us at Farmers Dog that hehears about so many pet owners feeding exactly what they suggest on the bag and those suggestions are too much.

The Farmers Dog is madefrom human-grade meat and vegetables that provides more bioavailable nutrients for a dog. Because our food is gently steamed, not processed multiple times at high heat like kibble, it also retains a lot of moisture and the natural nutrients from our whole food ingredients, which is another factor in keeping a dog healthy and satisfied, explains Podolsky. Kibble type dog foods, on the other hand, are dried and devoid of moisture, which is what allows for the long shelf life.

The Farmer's Dog

On why a customized diet is the way to go for our pets, Podolsky tells me, Customized plans allow people to precisely control their dogs caloric intake based on their very specific needs. If you have a 16-pound elderly Pug who needs to lose weight, thats a VERY different caloric demand than a 25-pound Rat Terrier who is younger and extremely active. Yet the guideline on a kibble bag might recommend that any dog between 16 and 25 pounds is fed between one and two cups. Thats a massive gap, and into that gap falls the health of too many dogs, even though the owner has the best intentions.

Martins is also a fan of whole food diets likeFreshpet,which creates meals from100% natural farm-raised poultry, beef and fish and incorporates fiber-packed vegetables and anti-oxidant rich fruits that are gently cooked without preservatives and kept refrigerated (and can be found at major retailers nationwide).

FreshPet

I am a fan of whole food diets like Freshpet that are properly nutritionally balanced using fresh ingredients that are prepared and cooked according to FDA and USDA standards, Martins tells me. Actually pets age 7-10 times faster than we do and dont live as long so maybe its even more important for them. So feeding fresh foods like Freshpet that are gently cooked but provide more moisture, high quality protein, more natural fiber, and highest quality antioxidants makes good sense and pets seem to feel better and look better.

Veterinary nutritionists know now more than ever that cats and dogs have their own species specific trace nutrient requirements different from each other and definitely different from humans, to keep their hearts and other vital organs healthy, continues Martins. Its imperative that owners know you cant just feed pets what people eat long term and keep up with their vital micronutrient needs.We are all constantly looking to keep our pets healthier, happier and living longer. One piece of the puzzle to do that right now is to keep pets from becoming overweight by feeding them the freshest, most balanced measured meals daily along with exercise.

Protein in the diet is essential for dogs. Dr. Gerardo Perez-Camargo DVM, VP of Research and Development at Freshpettells me,Freshpetdelivers to the pet twice the amount of protein and half the amount of carbohydrates than dry foods. Pets need protein to maintain, repair and grow muscle. Muscle is metabolically active, that means that it consumes energy.A dog with muscle will be able to burn more energy and maintain a healthier body weight than the same dog with a lower level of muscle in its body.

https://www.instagram.com/barkleydoodles

Like The Farmers Dog, Freshpet has heard stories from thousands of pet parents whove experienced incredible transformations once their pets have transitioned to Freshpet. Pet parent Melissa Stewarts 9-year old overweight Chihuahua Benji had a complete turnaround with his weight once she switched over to Freshpet.She tells me, After switching, he slimmed down and acts like he did as a puppy! It really is a miracle! He loves to go on walks and can jump on to the couch again. Benji is a happy dog and so am I!

Excerpt from:
With Dog Obesity Becoming More Prevalent Is A Whole Food Diet The Answer? - Forbes

- Young Gucci Mane has inspired many with his transformation photos

- Proud Mane moved from 229 pounds to 170 in just a year

- Mane's inspiring images have garnered massive reactions on Twitter

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At 170 pounds, Young Gucci Mane is proof that when one puts efforts at where they seek improvement, they could attain what initially seemed impossible.

When Gucci Mane first decided to lose weight, nobody knew about his desire to 'shred off' some pounds.

In just a year, he moved from 229 pounds to 170 pounds. And the young black man appears to indicate that it doesnt hurt.

However, he didnt say it was an easy accomplishment.

Unlike many who suggest a change in lifestyle to enable a big-time fat loss, Gucci Mane only indicated that attaining 170 pounds was the ''hardest flex Ive been working on since leaving home for college.''

READ ALSO: Halala: Young man graduates Cum Laude with Master's degree in maths

Briefly.co.za learnt that Mane did not share major lifestyle changes for his current results but at 170, Mane has certainly burnt some calories through his everyday habits and healthy tweaks to lose weight.

Young Gucci Mane shared inspiring images saying: ''The hardest flex Ive been working on since leaving home for college. One year of progress. 297 pounds vs 170 pounds.''

''Diet:

Don't starve yourself that ain't really healthy. You start to lose energy and without no energy, you lose all motivation. I still ate everything just in moderation.

Foods that were very high in fat I would drink water and eat my veggies first before eating it,'' he shared his secret to losing massive weight.

The motivating images of Gucci Manes impressive weight loss have garnered massive response with over 324,000 reactions and more than 28,000 shares on Twitter.

Proud Mane was not selfish with the steps he followed to lose massive weight.

''First thing I had to realize is that I needed to move at my own pace and that eventually, the weight will come off. So back in February 2019 I would start going to the gym about 3 days outta the week for about 45 -1hr

20min treadmill

15 min elliptical,'' he added.

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Young Gucci Mane shows off massive weight loss in inspiring photos - Briefly.co.za

Protein is not only essential for satiating hunger, its also vital for feeding muscle repair and tissue growth Image Credit: Shutterstock

When it comes to diet and nutrition, many health-conscious people among us agree that protein is king. Particularly: the consumption of chicken and eggs. Diet trends, such as the Paleo, Atkins and the recent craze keto have all given emphasis to the importance of eating protein.

We all know protein foods, especially lean proteins, are an important macronutrient group to incorporate into your daily diet. Protein is not only essential for satiating hunger, its also vital for feeding muscle repair and tissue growth plus, your body uses protein to produce hormones, enzymes and other body chemicals.

- Jasna Kizhakkeveetil, Dietician, Aster Clinic, Al Qusais

Chicken is a lean meat with high nutritional value and eating it regularly will help you to stay healthy, says Jasna Kizhakkeveetil, Dietician, Aster Clinic, Al Qusais. As part of a balanced diet, eggs can provide many health benefits. A growing body of research suggests that eating eggs can also support weight loss. Eggs are rich in protein, low in calories and they boost metabolism.

- Dana Al Shakaa, Dietician, American Hospital Dubai

Dana Al Shakaa, Dietician, American Hospital Dubai, says eggs are high in vitamin D, selenium and protein, making it a healthy part of a balanced diet. Chicken is a lean protein and a low source of saturated fats if consumed boneless and skinless. However, chicken and eggs have no weight-loss properties, unless consumed in high amounts to replace carbohydrates, and this is not the ideal way to lose weight.

Ask any bodybuilding enthusiast or fitness-conscious person about his go-to source of lean protein and the answer is virtually always the same: chicken breast or eggs (mostly whites). Easy to cook, relatively cheap, and virtually devoid of fat and carbs, these two have (rightfully) ascended to the top of the fitness nutrition pantheon for pretty much everyone but vegetarians. What makes chicken and eggs so special for people into fitness?

Eggs and chicken, especially chicken breast, are considered high sources of protein, which is required in adequate amounts to build muscles and reserve your muscle, mass, says Al Shakaa. Adequate protein intake varies depending on each individuals calorie needs and exercise intensity.

For a long time, bodybuilders and fitness fanatics have been known to work down meals made of plain grilled chicken breast along with eggs. Kizhakkeveetil explains: This does not taste that great, however, its protein and low in fat. Egg whites are preferred because of the presence of cholesterol in egg yolk. Egg is around 35 per cent protein, 62 per cent fat and 3 per cent carbs.

- Abhinav Malhotra, Elite Master Trainer, Fitness First Middle East

Chicken and eggs are first class sources of proteins, which means they contain all the 20 amino acids (essential and non-essential) in them, helping in muscle repair and growth in the human body. They also contain good content of the amino acid leucine, which is primarily responsible for kick-starting the process of muscle protein synthesis (MPS) i.e., creating new proteins in the muscle cell leading to muscle growth, says Abhinav Malhotra, Elite Master Trainer, Fitness First Middle East. Without sufficient leucine in the protein source, MPS is hard to start, hence optimising leucine in every protein rich meal is the key.

Besides the high-quality protein, essential amino acids, choline, vitamin D and the right kind of fat, eggs are very easy and quick to cook, says Dona Mesmar, Kcal Nutrition Consultant, Gymnation. As a lean meat chicken will provide you with your RDA of niacin that helps your body produce energy from all the foods you eat and keep your nervous and digestive system healthy.

So, is there an optimal way to cook chicken and eggs for maximum nutrient absorption? Dana Al Shakaa, dietician, American Hospital Dubai, says, The cooking method does not affect absorption of the protein, but to keep it healthy it is recommended to use a cooking method that does not require the use of too much oil like baking, grilling, boiling or stir-frying, says Al Shakaa.

Skinned chicken breast is around 80 per cent protein, while eggs boast of a great bioavailability of all nutrients and essential amino acids. Soft boiled or scrambled eggs are pre-workout snacks, which can be consumed one hour before ones training, says Kizhakkeveetil. Hard-boiled eggs are hard on your stomach as digestion becomes difficult.

We also keep hearing that our daily protein intake has to be balanced.

According to RDA (recommended daily allowance), even a sedentary person requires a minimum of 0.8-1g protein per kg of bodyweight to maintain bodily functions and to synthesise new proteins to replace the ones broken down by daily wear and tear, says Malhotra..

Mesmar says, Daily protein requirements can vary from person to person with factors such as bodyweight, training intensity, end goals, etc, affecting the amount of protein that a person should consume. Your best option is discuss these factors with your nutritionist.

Original post:
Power of protein | Health Fitness - Gulf News

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