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We understand. You were ready to change things in 2020. You wanted to torch fat, build muscle and get fit for the new year. But three weeks in, you haven't lost two stones and now you've started losing motivation. But fear not: we have a few tricks up our sleeves that can get you fit even if you are feeling a bit lazy.

You might think that the only way to get fit is to hit the treadmill or exercise bike an hour a day, every day, or to start doing heavy resistance training and full body workouts. And although all these activities would help you lose fat and build lean muscle mass especially if your diet is correct they also take considerable amount of will power to start.

Many people fall into the trap of changing their lifestyle too quickly, setting themselves up for failure. Swapping eating pizza every night and doing no exercising to having leaf salad and loads of exercising will send your body into panic mode and you are more likely to abandon your new, healthier lifestyle.

Small, incremental changes might not melt fat off you in one week but they will help ease you into a healthier lifestyle. And, of course, they will help you get fitter and slimmer, too.

We collected five strategies to help you on the journey to get fit(ter), even if you are feeling lazy.

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The below tips are just the tip of the iceberg but they should still make you more fit and mobile, boost your metabolism and your cardiovascular system as well. By introducing these changes and strategies into your life you can make the first steps towards getting leaner and healthier.

Put things out of the way

(Image credit: Getty Images)

Want to get your body ready for rigorous exercising? The best way to start is to get more mobile. Our modern lifestyle makes us stationary, we tend to sit and stand a lot, arms hanging next to our bodies, head tilted forward as we stare at computer and phone screens.

You can feel fitter by applying a few mobility changes to your everyday life. Change things up at home and at work. We place items we use more often in the most convenient places in cupboards and wardrobes, and as much as it is convenient, it makes our bodies more rigid, too.

Try moving things out of the way. Make yourself reach higher up or deeper down for everyday items. Place all the snacks in the most obscure place in the kitchen. Put the shoes in the top compartment in the hallway cabinet. Move the side desk farther away from the sofa.

These small changes will help you mobilise your joints and even get you to do exercises in the process. Frying pan on the lowest shelf in the bottom cabinet? Better do a squat to get it.

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Even if you aren't planning on moving more, drinking more can help boost your metabolism. And when we say drinking more, we don't mean teas or coffees, or even juices, but water.

Green tea and coffee is healthy to consume (not in industrial quantities, though) but they are also slightly diuretic so they will make you pee more. Water, on the other hand, will aid your guts to process food quicker and also help rid toxins from your body.

As for juices, they aren't completely unhealthy but you shouldn't drink more than a glass a day. Juices are high in sugar and regardless of the source of this sugar, since there are no fibres in them not even orange juice with bits is as fibery as an actual fruit they will spike blood insulin levels.

Water has also no calories and you can drink of it as much as you want. By drinking more water, you will also feel less hungry since your stomach will be more stretched.

In case you still feel hungry, you can try swapping your unhealthy snacks for some healthy protein bars and snacks. Protein takes longer to digest and many of the protein bars available on the market today are high in fibre and low on sugar, too, making them an ideal snacking option.

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You don't even have to do stunts like this to get fitter using an exercise ball

(Image credit: Trideer)

Exercise balls are amazing. They are a versatile piece of equipment, like resistance bands, and can be used for exercising as well as everyday activities. For example, sitting on an exercise ball when you watch TV or work on the computer requires you to use your core muscles, maybe not to the extent as when you use an ab roller but it is definitely a good start.

Sitting on an exercise ball will also naturally make you move around more. Not only do you roll forward and backwards a bit as you sit, making you use your ankle and knee joints more, but since you can't lean back, you are most likely to get up more often which in turn will help your metabolism and cardio system, too.

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(Image credit: On Running)

High intensity cardio exercises like running or jumping on a rowing machine burn a lot of calories. But they also require considerable amount of effort and are not ideal for people who are overweight.

This is especially true for running. Carrying extra weight will put more pressure on your joints and although running can make your bones stronger, it takes time to build up the base stamina to be able to run more efficiently.

At the beginning, you're better off with brisk walking. Brisk walking is the next best thing to running as it requires less effort but also burns calories and helps metabolism and cardio health, too.

You don't need any special gear either, although good pair of walking shoes or running shoes can make walking significantly more comfortable. To track your steps, get a fitness tracker or a running watch, these devices can also measure heart rate and calories burned.

Also, research showed that people who listen to music with higher rpm will walk faster, so you might as well get a pair of sweat-proof running headphones too. This will also make the walking sessions more enjoyable.

Try to swap some of your car journeys to walking sessions instead and also add a bigger walking session to your weekend plans. Once you get used to brisk walking, start adding some jogging intervals to your walks.

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HIIT (high intensity interval training) is the perfect workout for the time poor (although maybe it would be a push to call it lazy). HIIT workouts use short bursts of high intensity exercises to bring the heart rate up, followed by short intervals of low intensity intervals.

HIIT can effectively burn fat, not only during the workout but up to 24 hours after the HIIT session. It can also be done using a variety of equipment: there are indoor exercise bike HIIT classes as well as kettlebell HIIT workouts, or you can just use a jump rope if you want.

HIIT is also good because it is easier for many people to maintain high intensity exercising for shorter periods than it is to maintain a moderate tempo for longer (a.k.a. running). A HIIT workout can be over and done with in 20-30 minutes, just take your protein powder mix plus a banana and you're sorted for the day.

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How to get fit when you're unfit: 5 easy strategies that mean even lazy people can be fitter and healthier - T3

(Consumer Reports) - Think about how often you change your eating habits. Plenty of people jump on the bandwagon when they hear about different food fads in an effort to lose weight or eat healthier. But the nutrition team at Consumer Reports suggests ditching the hype once and for all and has some good advice to help us make better choices at mealtime.

What does ultra-processed mean? Lets start with peanuts straight from the shell; theyre pretty good for you. They have protein, healthy fat, and fiber. And if you turn them into fresh peanut butter, theyre still pretty good for you.

But when you head down the peanut butter aisle in the grocery store, be on the lookout for hydrogenated oils and added sugars. In peanut-flavored protein bars, peanuts may be little more than flavoring.

How about chicken? With chicken parts, what you see is typically what you get. But with chicken sausage, youre heading into the processed zone. Nuggets, which are often breaded, battered, and fried, areyou guessed itultra-processed.

A lot of ultra-processed foods are high in saturated fat, added sugar, sodium, and refined starches. They can also have added flavors, preservatives, and stabilizers.

Nutrition experts at Consumer Reports say that research even suggests that the mashup of ingredients in ultra-processed foods may cause disruption in the hormones that control hunger, encouraging overeating. Just one more reason to stick to fruit, vegetables, and other whole foods you typically find if you shop the perimeter of a supermarket!

So keep it closer to whole to make it more wholesome.

Read more here:
What is ultra-processed food and why is it bad? - Kotatv

As a busy stay at home mum of three, Ann Hynes joined her local Unislim class to learn how to live a healthy lifestyle and lose two stone.

Never in a million years did she think that 38 years later she would have become a successful business woman after building her own empire of classes and progressing through Unislim to become a trainer, recruitment manager and area manager.

I only joined Unislim to lose weight after I had my third child, Ann recalls.

I felt nervous about going along to my first class. However, the leader Victoria made me feel at ease. The other members were welcoming and I quickly felt part of the community.

Unislims ethos was amazing. It wasnt a diet - it was a lifestyle change which allowed me to achieve my target weight and maintain it. It was the perfect way to lose weight healthily and I knew very quickly that I wanted to be part of the team.

Ann started off covering for Victoria when she was off and loved it. I was thrilled when I got the opportunity to be a leader. It was the dream job. Flexible, great earning potential and the job satisfaction just made it. This is a brilliant role for the right person and I would encourage anyone who has the smallest inkling about becoming a coach to get in touch. You get fabulous training, ongoing support and we can work with you so this fits in with your life.

To get involved with Unislim, call 1850 603 020, email hello@unislimcomand visit http://www.unislim.com/become-a-leader.

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'I only joined Unislim to lose weight after I had my third child' - TipperaryLive.ie

Callous In Wonderland

At family gatherings, my sister-in-law makes critical remarks about my appearance, like my shirt's very low-cut or I might want to lose weight before wearing the dress I have on. She only does this in front of others, and she says she just tells me because she cares about me. It doesn't feel that way. I'd really like her to stop.

Feeling AttackedWhen you're female, junior high never ends. The Hello Kitty knife in your back just gets upgraded to one by Cuisinart.

Women are said to be the "gentler sex," because we rarely see one drag another out of the bar by her ponytail for a parking lot beatdown. But women aren't better people than men. Female-on-female aggression just plays out differently less visibly, less identifiably than the male-on-male kind.

Psychologist Anne Campbell explains that women evolved to avoid direct confrontation physical fights or calling somebody out to their face and instead compete with other women through sneaky "indirect aggression." This is aggression that doesn't quite read as aggression, like the public shaming that wears the plastic nose and glasses of concern.

Another popular form of woman-on-woman sneaky sabotage is spreading mean gossip to knock another woman down the social ladder and maybe even get her ostracized. There's also "constructive criticism" supposedly well-intentioned remarks meant to stress a woman out, make her feel bad about herself, and get her to dim her shine.

Campbell believes women's tendency to use indirect aggression is "a result of their higher parental investment" the fact that they're the home and ground transportation for the developing fetus and are children's primary caretakers. A physical fight (or more male-style fighting words that led to a punchout-fest) could damage a woman's reproductive parts or kill her, and an ancestral woman's survival was key to her children's survival and to her passing on her genes.

People like you, who are repeatedly victimized by another person, often don't realize they never set any boundaries, never told the abuser to stop. This effectively sends their tormentor a message: "OPEN SEASON ON ME FOREVER! Keep doin' what you're doin'!"

Whenever your sister-in-law turns a family gathering into a forum on your weight or outfit, calmly assert yourself, saying only these words: "No more comments on my appearance, please." Be prepared for her to insist you're crazy, oversensitive, and unfairly accusing her. This is bait. Do not take it. Getting into any sort of debate allows her to cast you as neurotic and mean and cast herself as the victim.

Be prepared for her to "forget" and attack you again. Simply reiterate your mantra, in a cool, calm voice: "No more comments on my appearance, please." You'll shut her up without looking like the bad guy, but you'll both know what you really mean: "Inside me, there's a skinny person longing to get out, shove a Tide Pod and load of socks in your mouth, and put your head on spin."

My boyfriend and I recently discussed having children. I want them, but he's a little on the fence. He says he needs to be in a better financial place before thinking about kids. I wonder whether that's just an excuse to put off the topic indefinitely.

Worried

Children bring their parents a lot of joy and it helps to remember that as you're jazzwalking to the office so you can put your gas money toward your kid's fourth round of dental work.

Children are seriously expensive, so maybe your boyfriend just feels a serious sense of responsibility to support the little buggers while being unsure of exactly how many million bajillions that could take. Economist Daniel Ellsberg observed that we humans are deeply disturbed by ambiguity a lack of information about how things could turn out. Some people are so ambiguity-averse (aka uncertainty-averse) they'll opt for an immediate sure loss over the possibility of a future gain. It's why people sometimes sabotage a new relationship: They can't stand not knowing whether the thing'll tank, so they blow it up themselves.

To figure out where your boyfriend really stands, replace the ambiguity with information. Together, add up the costs of having kids (factoring in health care, emergencies, grad school, rehab, etc.). From that, project the date of his financial readiness. You might also ask him about any fears he has about having kids. Discussing them might shrink them or make it clear that he isn't daddy material and that you should start looking for a man who is. Though retailers allow you to return many items, even if they're slightly used, maternity wards don't work like that: "Excuse me, Nurse...these three kids turned out to be unexpectedly loud, sticky, and expensive, but I don't see your return policy on the receipts."

"Sir, those are birth certificates."

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Callous In Wonderland & Waking The Dad | Advice & Fun | Bend - The Source Weekly

News

oi-Srushti Jayadev

Kriti Sanon recently wrapped the shoot for Mimi, in which she plays a surrogate mother. Her role in the film required Kriti to put on weight, but now that the shoot is over, Kriti will face the challenge of getting back into shape.

Kriti, who put on 15 kgs for her role in Mimi, now has to lose it all. The actress will be going on diet for the first time. Regarding this, she told Mumbai Mirror, "Now, the struggle is to get back into shape and have a great body again. Knocking off extra calories can be pretty tedious. I hadn't even worked out for the past few months, so even my mobility was down."

Talking about how it was a challenge to put on the weight for Mimi, "I didn't think I would be able to do this because I have always been skinny. In fact, I can eat everything, from pizza to pasta and dal makhani because I'm blessed with good metabolism. I hope I haven't lost that because of this film."

Kriti will be headlining the film and starring opposite Pankaj Tripathi in it. Mimi is the official adaptation of the 2011 National Award winning Marathi film Mala Aai Vhhaychy.

Kriti has stated that Mimi is one of the most beautiful scripts she has read. Mimi is a story about a young girl who wants to be an actor but ends up being a surrogate for a couple. The journey of being a surrogate mother changes her as a person. Mimi is being directed by Laxman Utekar, who has earlier collaborated with Kriti in Luka Chuppi.

ALSO READ: Kriti Sanon Pregnant? Here's The Story Behind It!

ALSO READ: Kriti Sanon Shares Sneak Peek Of Her New Tattoo, Hints 'Start Of Something New'

ALSO READ: Kriti Sanon Announces Mimi's Wrap; Says The Film Is Too Close To Her Heart

See the article here:
Kriti Sanon On Losing Weight After Mimi: It Will Be A Struggle - Filmibeat

Nowadays, there are many diets people use and try to get fit and stay healthy. There are diets to help lose weight, manage weight, control eating habits, and more. In addition to those diets, there is also a diet that is for the heart. We all know that staying healthy for your heart can be difficult with fast foods, sweets, and anything high in calories. New research through the National Institutes of Health the Dash Diet is a diet plan for the heart. The Dash Diet is a plan that helps with high blood pressure.

This diet was named one of thebest diets in the United States, but what makes it so different than other diets and has the stigma on diets changed in recent years? I spoke two dietitians Megan Kober (MK) and Deanna Dahlinger (DD), about the ins and outs of the Dash Diet and dieting.

Megan Kober: The Dash Diet stands for Dietary Approaches to Stop Hypertension. Its a diet thats been around for MANY years and it was developed to help people lower blood pressure without medication. Its primary guidelines include reducing sodium and fat and increasing foods rich in potassium, calcium, and magnesium. This is not meant to be a weight loss diet.

Deanna Dahlinger: The DASH diet was not designed to be a weight loss solution, but I often see clients lose weight along the way. This could be because we are restructuring their diet and creating new healthy eating habits.

MK: The DASH diet is used by medical professionals everywhere to help patients drop their blood pressure, but in my opinion, the guidelines are outdated. One of the most significant contributors to high blood pressure is high blood sugar and insulin resistance which is often caused by the overconsumption of carbs. However, it IS vitally important to increase potassium, calcium, and magnesium in your diet. I would also agree with the DASH diet than dairy is important for calcium and K2.

DD: As a dietitian, I believe the DASH diet is a great starting point for clients not only to contest hypertension but to structure an overall healthy diet. Since every person is unique, from their genetic makeup, lifestyle habits, and environmental exposure, this diet only scratches the surface with how much of an impact our nutrition can have on the prevention and treatment of chronic disease and reaching optimal weight goals.

Of course, finding and transitioning to another diet that is right for you can be difficult but do you wonder if another diet will work? Has the stigma on dieting altered?

MK: Most diets work, at least in the short term. The key phrase here is SHORT TERM. The most popular way to try to lose weight is to remain in a calorie deficit this means eating less calories and/or exercising to burn more calories. I like my clients to focus on increasing their metabolism, not decreasing their calories. So, eating in a way that turns off hunger hormones and keeps your body in fat-burning mode. The easiest way to do this is to simply make sure youre eating protein, healthy fat, and fiber at every meal. Not only have I seen initial weight loss success with this, but Ive seen long term success.

DD: First, eat REAL food. Focus on whole foods made from real ingredients. Second, dont look at what you need to take away from your diet, instead focus on what you can ADD IN. When youre ready to take things a step further, work with a Registered Dietitian who can work with you to create an individualized, maintainable approach to help you reach your nutrition goals.

MK: As far as influencers on social media who are promoting weight loss check their credentials. Is it a registered dietitian with 5+ years of nutrition education? Or is it a personal trainer with 0 seconds of nutrition education? Or is it an Instagram model that is getting paid to promote a certain product or diet? Final note fat burners dont work, ever, no matter what IG tells you!

DD: Many diet trends and fads seem so glamorous from the outside, promising instant weight loss or whatever outrageous claim its attempting to make. But, lets remember:

Continued here:
The Ins and Outs of the Dash Diet and Dieting - Grit Daily

DEAR MAYO CLINIC: Is intermittent fasting for weight loss safe? What are the risks of short-term diets that are very low-calorie?

ANSWER: Recent research has found that using intermittent fasting for weight loss may have some benefits in the short term. But at this point, the long-term effects of this type of diet or other diets that severely restrict calories are not known. To lose weight and keep it off, the best strategy is to adopt healthy eating and exercise habits that you enjoy so you can stick with them over time.

Intermittent fasting currently is a popular trend in dieting. There are several fasting methods people employ for weight loss. Some dieters decrease the amount of time they eat each day to, for example, only six hours in a 24-hour period. Others fast every other day. Another approach is called the 5:2 diet, which involves gradually decreasing daily calories to the point that youre only consuming 500 calories a day for two days each week.

A recently published article assessed a variety of research on intermittent fasting. It found that there are some benefits, at least in the short term, to fasting as opposed to just decreasing calories overall. It appears that fasting for a short time can produce ketosis a process that occurs when the body doesnt have enough sugar for energy, so it breaks down stored fat instead, causing an increase in substances called ketones.

Fasting also affects metabolic processes in the body. These processes trigger a number of responses, including decreased inflammation, improved blood sugar regulation and better response to physical stress. The research shows intermittent fasting could have other health benefits, as well, but more study is needed.

It is crucial to note, however, that little long-term research has been done on intermittent fasting to examine how it affects people over time. So at this point, its unclear if there are any long-term health benefits or risks related to this diet technique. We do know that there are risks involved with certain types of intermittent fasting.

For example, a technique called dry fasting that includes restricting fluid intake as well as food intake is dangerous because it can cause severe dehydration and pose serious health concerns. And if you take caloric restriction too far, that can lead to malnutrition. As you consider weight loss and diets, keep in mind that no one approach works for everyone. But there are some basic principles that you should follow as you decide how to best achieve and maintain a healthy weight.

At its core, your diet should support your health overall. There are a variety of diets that can do that, including the Mediterranean diet; the vegetarian diet; the Dietary Approaches to Stop Hypertension, or DASH diet; and the Mayo Clinic diet. All of these diets have similarities that are greater than their differences. They are based on real food and focus mainly on plant products, such as fruits, vegetables, beans, nuts, whole grains, and healthy fats like olive oil.

In addition, as you incorporate a new diet into your life, it needs to be practical, so that you can sustain it over time. If it is drudgery, or if you feel like youre suffering, it wont work in the long run. Eventually, youre likely to slide back into old habits. If youre considering a new approach to your diet especially if its something that could be risky if you dont do it correctly, like intermittent fasting talk to your health care provider first for guidance on how you can manage it in a healthy way. Keep in mind, too, that choosing to adopt healthy lifestyle choices can and should be an enjoyable way to live.

Continue reading here:
Mayo Clinic Q and A: Long-term benefits and risks of intermittent fasting aren't yet known - Greater Milwaukee Today

For anyone who wants to feel better, look great and lose weight, clean eating is the way to go. It's easy to make the switch once you commit to only eating things that you can grow, or pick from a tree,orforage for (mushrooms come to mind). Want to make the change? Clean eating is very simple: Eat whole, natural, minimally processed foodsmostly or entirely from plants.

Clean eating is a plant-based way of approaching your food that embraces the wide variety of foods you can eat, not whole categories of food you have to eliminate. As Jackie Arnett Elnahar, RD, and founder of TelaDietitian explains, Think about the parts of the globe where people have the longest, healthiest lives, like Okinawa and some Mediterranean countries. The people living there eat a wide range of foods across a wide range of cultural traditions, but they have one consistent thing in common. They eat whole foods that are minimally processed and simply cooked.

With a good understanding of the basics, clean eating quickly and easily becomes a flexible and flavorful way of life. Its easily adapted to meet your individual dietary needs and preferences. Clean eating doesnt have to be gluten-free, low in calories, limited in food choices, or consist of only raw foodsunless you want or need it to be. And dont confuse clean eating with doing a cleanse! (Your body has natural cleansing functions that work.)

Try clean eating for a couple of weeks and youll see how easy it can be. Once your taste buds get reacquainted with the full flavors and textures of real food, you wont want to return to the ultra-processed foods that now make up nearly 60 percent of the typical American diet.

Whole foods are unprocessed or minimally processed foods with nothing added. So, for example, all fresh, frozen, and canned vegetables are whole foods. So far, so good. The prewashed salad mix and the trimmed green beans? Still good. That convenient bag of mixed frozen vegetables ready to stir fry? Also good, because its been minimally processed. But that pouch of microwaveable broccoli in creamy cheese-like sauce? Well, we think any vegetables are better than no vegetables, but the nutritional value of the broccoli has been largely stripped away, while lots of chemicals and industrialized dairy and fat have been added. Its way beyond minimally processedso skip it.

To be sure youre getting a clean food when you buy a packaged or prepared product, read the nutritional label. If you can pronounce everything on it and know what it looks like, the food is probably a good choice. Watch out for the weasel words that disguise added sugarevaporated cane syrup, for example.

Ideally, your clean eating menu would consist only of natural, healthy, organic foods. What does that really mean? Right now, natural and healthy dont have formal USDA or FDA definitions. These terms are often misleadingly used on food packaging for their halo effectthey make you think the food is good for you.

Organic was formally defined by the USDA back in 2000. A food can carry the official organic label only if it was produced without using conventional pesticides, petroleum-based fertilizers, sewage sludge fertilizers, genetic engineering, or irradiation. For processed foods, the regulations say all the ingredients need to be organic; the product cant contain artificial preservatives, colors, or flavors.

Unfortunately, the organic rules have some loopholes that let some highly processed foods slip through. Read the nutrition label and use your common sense before you choose these products and remember that organic junk food is still junk food.

Organic foods can be more expensive than conventional foods. Theyre also often harder to find in the typical supermarketyou may have fewer choices or even no choice at all. When the choice comes down to nonorganic vegetables and no vegetables, or between organic vegetables and your budget, choose nonorganic. Clean eating doesnt have to be perfect eating.

You can cut down on the cost of organic produce by supporting your local farmers. Their produce may not be officially certified organic (the cost is often too high for small farms to sustain), but you can talk to the farmers in person about their growing methods. By supporting local agriculture, youre cutting down on the carbon footprint of your food and helping to preserve open space in your neighborhood.

Clean eating takes some thought. You need to keep track of what you eat to make sure youre getting enough calories and good, balanced nutrition. Preparing and cooking your food when you eat clean takes longernot a lot longer once you have some experience, but certainly longer than microwaving a frozen dinner.

Eating meals away from home means either bringing food with you or being limited in your food options. And its hard to avoid pizza Friday at the office or eating at a social event. Plan ahead, make the best choices you can and accept that not every day is going to a completely clean day.

Is the extra time and planning worth it? According to Jackie Arnett Elnahar, without a doubt. She says, After just a couple of weeks of clean eating, youll probably notice that your energy level has zoomed! Youll feel more focused and engaged. Many of my clients lose weight even though they dont limit their caloriesthe high fiber content of whole foods is very satiating. I find that my clients also stop complaining about bloating and constipation.

Study after study has shown that people who eat a plant-based diet rich in whole foods are healthier overall. Theyre less likely to be overweight and have a lower risk of heart disease, type 2 diabetes, cancer, and other chronic health problems as they grow older. Because clean eating with a plant-based diet means all your calories are packed with nutrients, youre giving your body what it needs to help slow the aging process and have the energy to stay active and vibrant.

Want another great reason to eat clean? Youre helping the planet by cutting your consumption of environmentally harmful manufactured food, reducing the carbon footprint of food shipping, and supporting organic farming.

Try clean eating with an open mind and open heart for just a couple of weeks. Youll discover a whole new world of great food and better health. Sign up for The Beet's 2 Week Clean Eating Plan today for 56 Recipes and lots of great motivation to keep on track.

In a fascinating 2019 study from the National Institutes of Health, the role ultra-processed food in weight gain was proven for the first time by a controlled study. The researchers recruited 20 healthy adults, ten male, and ten female, to spend a month at the NIH, eating only foods provided to them. The participants were randomly divided into two groups of ten. For the first two weeks, one group ate a diet of ultra-processed food while the other group ate a diet of minimally processed foods. Both diets were matched in their calories and macronutrients (protein, sugars, carbohydrates, fats, fiber). After two weeks, the groups swapped diets. For both diets, the participants could eat as much or as little as they wanted.

The results were amazing. While they were on the ultra-processed diet, the participants ate about 500 calories a day more than they did on the minimally processed diet. They also ate faster. And they each gained, on average, almost two pounds in just two weeks. When they switched over to the minimally processed diet, they ate fewer calories, ate slower, and on average lost two pounds in two weeks.

Remember, both diets were balanced to provide the same calories and macronutrients. (To get the ultra-processed diet up to the same fiber content as the minimally processed diet, the researchers had to give them a lemonade drink laced with soluble fiber.) What it all comes down to is that on the ultra-processed diet, the participants overate and gained weight; on the minimally processed diet, the participants ate less and lost weight. This is the first study to demonstrate through a controlled experiment that eating ultra-processed foods leads directly to weight gain.

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The Clean Eating Diet: Want to Feel and Look Your Best? Switch to Real Food - The Beet

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(ThyBlackMan.com) We are in the middle of winter on our way to spring. Soon we will be looking for ways to get our body prepared for the summer turn up. However, some are looking to lose weight to improve energy, overall health, and to increase confidence. There are various methods on the market to lose weight. However, you should, if possible, start with a doctor visit to ensure your body is functioning as best as possible. This is a step that is often overlooked, but if you are challenged with illness or any unforeseeable situation that can make weight loss difficult.

As women many of us can agree that losing, and maintaining, weight is one of the most difficult things to do. So many things can cause the journey to goal to be daunting. When many of us look around us we see the body we wish we had in the presentation we long for. As we stand together for a healthier more fulfilled life consider these three things when trying to lose weight.

1. Unless there is a medical diagnosis you didnt put on the weight overnight. Be graceful with yourself. If you were encouraging another sister youd want her to realize she is taking the first step in working on her weight. However, she didnt put on the weight overnight so dont expect to lose it in the blink of an eye. It is important to have patience with yourself. Give yourself the same pep talk youd give someone else because you deserve the kindness while on this journey.

2. Consistency is vital to seeing results. While giving yourself the grace you give others know that you will have to give the program a chance to work. A lot of the things you see out here will work, but you must commit yourself to the process regardless of how you are feeling. There will times you wont feel like working out, stretching, and you wont feel like cooking. It is important to push through those spaces to create the routine that best works for you as you. Dont let anyone stop you from sowing this wellness into your life.

3. Perspective is everything. Be happy. You are working towards the health and body you want. That is already more than some. Your emotional space will have something to do with weight loss. Find a wat to mediate, pray, uplift yourself every time you begin to feel down about your weight. There are women that can attest that in their stages of happiness it can be hard to lose weight even when you are doing whats needed. Allow the shedding of weight to mean body fat, negativity, doubt, fear, and anything else you need to lose.

As someone that use to be over 350lbs I can attest to the fact that losing weight is no walk in the park. It requires movement but gives us energy. It will require disciplining and consistency, but this will not only yield results, but it will build character. Remember that, like peace, happiness is a matter of choice, its a wonderful thing to know you can take hold of happiness regardless of whats happening around you. Lets get fit and get these bodies moving.

Staff Writer;Christian Starr

May connect with this sister over atFacebook;https://www.facebook.com/christian.pierre.9809and alsoTwitter;http://twitter.com/MrzZeta.

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Three Things to Consider When Trying to Lose Weight. - ThyBlackMan

Lee Jamieson, aged 41, from Tettenhall, Wolverhampton, was on holiday in Dubai in 2016 with his mother and got into a taxi.

The driver made a comment that he would have to charge double fare because Lee, who weighed more than 24 stone at the time, was the size of two passengers.

Lee said it was at that moment he knew he had to change his lifestyle. I didnt really take much notice but, perhaps subconsciously, it had got to me, he said.

Ive always been big, right from infant school. My attitude to being big was, Im not bothered, Ill just buy a bigger size, and the health implications never really concerned me.

At that point, I was 37, bigger than ever, constantly tired, suffering with constant agonising lower back pain, which required joint injections for pain relief, and generally feeling pretty miserable.

Seemingly out of nowhere, the lightbulb came on. I could either carry on gaining weight and suffer the consequences or do something about it.

The Chartered Environmental Health Practitioner started out by trying several diets, but struggled to lose much weight, and realised he needed some extra help.

He joined a Weight Watchers Re-imagined (WW) workshop at Wolverhampton Swimming and Fitness Centre and found it was exactly what he needed.

From the very first time I went to the workshop, I could just tell the support would be there when I needed it, he said.

There was absolutely no judgement, just encouragement for having made that first step of joining. Id got a lot of weight to lose, so I had to commit and accept that there was no easy fix. It was going to be a long haul.

Over the next six months, Lee dropped three and a half stone and now, nearly four years later, he has hit a healthy goal weight of 13 stone 9lbs.

He said the changes in his life have been evident since he dropped the weight in terms of food, fashion and health.

He said: My eating has completely changed. Gone are the unhealthy grab and go lunches replaced with fresh healthy soups, sandwiches and salads.

I now have the confidence to wear clothes from normal shops, even slim-fit styles and Im not embarrassed to even go in and browse.

Its fair to say weight loss has opened up a whole new wardrobe and I am a happier version of me and feel much better about my appearance.

Im no longer considered pre-diabetic and my back pain is well under control.

Lee credits the WW tools and programmes with his weight loss and new lifestyle and has this to say to anyone thinking of trying it.

He said: WW works if you embrace the plan and are prepared to change as no food is really off limits. You just need to think ahead.

Its a healthy and sustainable lifestyle, not a diet and I think the fact that I have been able to stick with it for over three and half years demonstrates how liveable WW is.

I dont feel like l miss out on anything and Im now a healthier, happier and considerably smaller version of me

Read the original here:
Fat jibe spurs Lee to lose 10 stone in four-year weight-loss blitz - expressandstar.com

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