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For over 50 years, saturated fats have been tied to heart disease yet recent research underscores that trans fats pose a greater concern. Despite this, dietary fats play an important role in our diets.

Learn how to make better diet choices by avoiding these fat mistakes.

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Dietary fats help our bodies absorb fat-soluble nutrients as well as help protect our organs, produce energy and keep the body warm, according to the American Heart Association. But it all boils down to choosing the right ones.

Replacing saturated fats with unsaturated fats including monounsaturated and polyunsaturated fats (MUFAs and PUFAs), as well as fiber-rich whole grains, can benefit heart health, according to a June 2017 review in Healthcare (Basel). Because of this, we shouldn't lump all fats in the same category, nor can we expect the same benefit from all foods that contain fat.

To shed some light on how the nutrient can benefit your diet, dietitians weigh in on common fat mistakes people make when they're building a meal plan.

Fat is generally considered to be an undesirable macronutrient that people avoid when they're trying to lose weight. While it's true that all fats are more calorie-dense than other macros (fat contains nine calories per gram while protein and carbs have four calories per gram each), you can't assume they are all one and the same.

"There are several types of fats some of them are healthy and your body needs them to function properly," says Hayley Cimring, RD.

Dietary fat helps you absorb essential vitamins and minerals including vitamins A, D, E and K. It's also necessary for maintaining healthy hair, skin and nails and plays a role in blood clotting, muscle movement and managing inflammation, according to Harvard Health Publishing. And did you know fat is important for brain health, too? Omega-3 fatty acids, which are essential fats we get via our diets, help maintain healthy neural connections and cognitive function, according to an August 2018 article published in Current Neuropharmacology.

"The answer to keeping healthy and managing your weight isn't to cut out fat, it's to replace bad fats with good fats," Cimring says.

Include fat in your diet, but keep the focus on quality. Include heart-healthy fats such as nuts, fatty fish and olive oil in your diet. Saturated fats such as butter, lard, cheese tend to increase inflammation, while MUFAs and PUFAs help to mediate inflammatory responses. Be sure to include a small portion of healthy fat at each meal such as avocado on toast with breakfast, a loose handful of nuts for a snack or brush your chicken with olive oil before baking.

Low-fat yogurts usually contain added sugars to make up for the lack of fat.

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Because fat provides more calories per gram than other macronutrients, lower-fat diets are often the first line of intervention in weight loss.

But low-fat does not necessarily equate to healthier. "Low-fat and fat-free foods are usually promoted as healthy-eating options, and many people fall for this marketing gimmick. What they don't know is that these foods are often loaded with sugar and other additives that help improve their taste," Chiming says.

For example, a fat-free strawberry yogurt can contain as much sugar as a candy bar. And no one wants to be tricked into thinking that flavored yogurt is any healthier than candy.

If you must buy something low-fat or fat-free, read the nutrition label to make sure the product isnt loaded with sugar or additives and is actually lower in calories than its full-fat counterpart, Cimring says. Instead, choose the low-fat option over the non-fat to find a better balance between fats and sugars. The golden rule is to steer clear from manufactured and industrially processed fats and take in more real natural food fats that are good for your weight and health." Cimring recommends including avocados, olives, flaxseeds and fatty fish in your diet. But since all fat is calorie-dense, its still important to watch your portions.

Don't forgo portion control when it comes to healthy fats. "I hear a lot of people say things like, 'I add coconut oil and olive oil to everything,'" Shena Jaramillo, RD, says. A little goes a long way when it comes to fat intake. At a certain point, you aren't adding a lot of nutritional value to your day but you are still adding a lot of calories, which can lead to weight gain. Too much of a good thing isn't, well, good.

Nuts and avocadoes are perfect examples of healthy fat sources, but since they are packed with calories, you'll want to exercise portion control. A serving of nuts is just one ounce, according to the USDA. Because caloric values vary depending on the nut, one ounce (or a loose handful) ranges from 150 to 200 calories. You'll get 18 cashews in one ounce, 35 peanuts in an ounce and 24 almonds in an ounce, per the Cleveland Clinic.

And when we eat too many fats and focus on one food group, we miss out on the benefits of a balanced diet. Here's how your healthy plate should look like: Half of it should be filled with veggies and fruit (with the majority of the chunk being veggies), a quarter of the plate should be dedicated to healthy protein and the other quarter to whole grains, according to the Harvard T.H. Chan School of Public Health.

Include a bit of healthy fat like olive oil while limiting butter and avoiding trans fat. If you're eating too many fats regardless of whether they're healthy you may be missing out on heart-healthy fruits and vegetables as well as fiber-rich whole grains.

Keep the large containers of nuts off of your desk, pre-measure your portions or buy single-size serving bags for better caloric control. Remember that just because it is a healthy fat, doesnt mean it should take up a huge portion of your diet. Balance your macros to include protein; complex carbohydrates such as brown rice, quinoa, whole-grain bread (with around 4 grams per slice), beans and legumes; and focus on eating at least two cups of veggies per day.

Try to think of your diet holistically to get a better picture of health.

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Classifying food as "good" or "bad" doesn't serve us in any positive way. "If we attribute moral value to our food choices, then we give food too much credit," Rachel Fine, RD, says.

"Instead, a judgment-free, habit-based approach works to build mindful eating behaviors that enable you to tune into your intuitive feelings of hunger, fullness and satisfaction." Psychologically, an inclusive approach allows for enjoyment of all foods. Once we grant ourselves unconditional permission to eat our favorite foods, we relieve the weight of responsibility that these foods hold over us. "We have to realize that no one food will ever make or break your health. Our food choices make up a larger part of our day, week or year," Fine says.

"An inclusive approach is key to long-term success. Instead of rules, make choices," Fine says. "Add more nutrient-dense, plant-based whole foods like fresh produce, nuts, seeds and legumes to your meals. Use each meal or snack as an opportunity to honor your personal preferences while feeling confident that your choice will play a role in your personal health, whether that is your physical health or your mental health, or both."

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Add Fat to Diet the Healthy Way by Avoiding These Common Mistakes - LIVESTRONG.COM

Want to boost your health and lose weight effectively? Do you wish to opt for the most natural way to do that? If yes, the Ayurvedic diet is your answer. It is basically an eating pattern that tells you what to eat and when to eat, as per your body type, in order to be fit and fine. Notably, the Ayurvedic diet exists for a thousand years and is based on the principles of Ayurvedic medicine. According to this diet regime, five elements constitute the universe. They include Akash (space), Teja (fire), Vayu (air), Jala (water), and Prithvi (earth). They, together form three body types (doshas) with certain energy circulating in each of them.

Ayurveda states that people with Vayu (space and air) dosha are thin and full of energy. Body functions that are dominant and optimum in them are breathing, digestion, and blood circulation. Whereas those with pitta (water and fire) dosha have a medium body buildup. Their bodies have controlled metabolism, right secretion of hormones and optimally functioning digestive system. Additionally, people with Kapha (earth and water) dosha have an impressive figure. Their immunity, strength, and muscle growth dominate.

Now that we have got an idea about the ayurvedic diet, lets also know about the food that you need to eat as per your body type.

The Ayurvedic diet states that you should include food containing all the six major tastes in your daily diet. The tastes include salty, pungent, sweet, sour, bitter, and astringent. Not including all of them in your food can give rise to food cravings and you will end up having something unhealthy.

People with this type of body energy are suggested to include warm dishes including salty, sour, and sweet tastes in their daily diet. You can eat citrus fruits, pickled food, salted fish, etc. Also, stay away from raw and cold food. Moreover, you must avoid the intake of caffeine.

If your body type is Pitta, you should have sweet, bitter, and astringent food and avoid consuming alcoholic drinks, spicy and fermented food. Additionally, you can eat lentils, pomegranate, broccoli, and other green veggies.

People with Kapha dosha should stay away from dairy products. Also do not have salty and heavy food. You can opt for food with astringent, bitter, and pungent taste like garlic, onions, and ginger.

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The Ayurvedic Diet: Follow This Eating Pattern to Lose Weight Effectively - India.com

PERRYSBURG, Ohio As an investigation starts regarding a Perrysburg wrestler seen on video wearing sauna pants to cut weight, some people are asking why the sauna suits and other devices for weight reduction are prohibited by the Ohio High School Athletic Association.

Many adults recalling their high school years have responded that they remember wrestlers at the time using sauna suits, plastic wraps, layers of sweatsuits and even garbage bags to reach a goal weight for competition. The practice of doing this, however, is not allowed according to the 2019-2020 OHSAA handbook.

"The OHSAA does not permit any practice that endangers the health and safety of the participants," the guidelines say. "Crash dieting, the use of diuretic, emetics and other drugs for weight reduction, the use of a sweat box, any type rubber, vinyl, or plastic sweatsuit or bag, hot showers, whirlpools or similar artificial heat devices for weight reduction is prohibited."

A "sauna suit" is a garment usually made from waterproof fabric that's designed to make the person who wears it sweat profusely, which would help a person lose water weight.

Wrestlers taking extreme measures to lose weight - often called "cutting weight" is nothing new, even though rules banning the practice have been in place for decades.

RELATED: Perrysburg schools investigate video showing possible wrongdoing on wrestling squad

RELATED: Pro wrestling fans, stars react to death of Hall of Famer 'King' Harley Race, 76

In 1977, the National Federation of State High School Associations implemented its rule that prohibits rubber, vinyl, and plastic-type suits. And in 1997, three tragic events in the world of college wrestling drew even more scrutiny.

In the college incidents:

The NCAA changed its rules in 1998 to ban the use of rubber sweatsuits following the men's deaths, which occurred in a span of 33 days.

Studies have shown that rapid weight loss through excessive dehydration can severely alter bodily functions, which could lead to kidney failure, heatstroke and heart attack.

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Why are sauna suits outlawed by the Ohio High School Athletic Association? - WTOL

A spa in Kings Langley has appeared on Channel 4 for its infra red exercise bike which helps you lose weight.

Cheek Medispa was on the TV show How To Lose Weight Well which aired last month.

Spa manager Gemma Depiano found the infra red bike in Italy last year and claims it is first to be used in the UK.

She said: "The machine (bike) resets the body and changes the way the metabolism behaves."

"The spa was approached by Channel 4, and also the BBC a few months ago.

"I guess they both loved the concept and the science behind it.

Infra red bike at the spa

"Everybody has been bit sceptical but the best thing about the show its backing up what we have been saying."

In the show, Dr Xand Van Tulleken, stripped down to his underwear and pedalled the bike for 40 minutes surrounded by infra red lights.

The bike uses sensors to measure heart rate which trigger pulses from the infra red which causes the body to continue to burn fat for up to 24 hours afterwards.

Ms Depiano said: "It was really fun and I was nervous. Dr Xand had to strip down to his pants and cycle so he may have felt more intimidated than me."

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Cheek Medispa in Kings Langley appears on How To Lose Weight Well - Watford Observer

What if I told you that there's a red carpet trick that the stars use to get those sleek camera-ready bodies in time for the Oscars and that it's safe, healthy, effective, and freeand you can use too. That's the claim of a new book by a diabetes specialist who has studied the best way to get his patients off the insulin, free of all their meds and slimmed-downfast. His name is Dr. Jason Fung and hegave The Beet a preview of his new book that he'sco-authored, called "Life in the Fasting Lane" coming out this April.

The book is all about how to use intermittent fasting to lose weight and to do it safely, healthfully and effectively to slim down in a matter of just days or weeks, depending on how much fasting you want to try. "Life in the Fasting Lane"isabout to hitbookstores and make intermittent fasting, or IF the mostfollowed diet in the country, since it's healthy, it works and you can use it any time you need to lose weight fast.

Before you shake your head in disbelief and think: "No way is this a good idea," I too was skeptical since I've always believed a healthy diet that is low in calories is the way to go.After editing a health and fitness magazine for over a dozen years and imparting knowledge of how to follow the "fewer calories in, more calories out" way of losing weight the safe and healthy way, when I listened to the science behind fasting, and then read the book, I was convinced that Dr. Fung is onto something.

In fact, fasting dates back to the beginning of humankind when no matter how hungry, humans had to be sharp, strong and energized to find, forage or hunt for that next meal. Cycling through feast and faminewas as natural as cycling through sleep. When Dr. Fung explains the science of how fasting works, he unwound decades of scientific "knowledge" I had held dear. In short, he is extremely convincing.

Here is Dr. Fung's take on how to use IF to empower you to lose weight, get yourself through the hungry moments and not suffer brain fog or lack of energy between meals. The result is that you'lllose weight, have a healthier body, and shed inches withoutlosing tone. Meanwhile, you will see vast improvements in your important health metrics like cholesterol, blood sugar, and blood pressure. I too was a doubter. Not anymore.

Onething to know before you start: There is a way to do it right, and that will help youlose without "yoyo-ing" in energy or weight gain. It all has to do with fuel systems in your body and training your energy to pull from fatandkeep insulin levels low so they nevertell your body to "store excess energy as fat." Once you get the hang of it, you will burn fat as fuel, all day long.

If all of this sounds barbaric, consider that doctors use intermittent fasting to maintain their weight and energy levels during long, grueling hours of rounds when they need to be alert.

Dr. Jason Fung trained conventionally in internal medicine at the University of Toronto and then practiced nephrologythe study ofkidney diseases such as diabetes and cancerwhile at UCLA. Fung learned first-hand from his patients that obesity creates type-2 diabetes and that diabetes, in turn, leads to kidney failure and then dialysis. "Doctors were treating the kidney failure," and as far as he was concerned "they got it backward. First, they needed to treat the cause, which was obesity. And the best way to do that is to ask your patients to stop eating."

"At first, Ipracticed like every other doctor practiced in treating Type 2 Diabetes, which is the reason for a lot of the kidney disease we see in America. And the numbers just keep getting bigger and bigger.

"What we were doing was treating patients with medication and insulin and it didn't work. And that impacted a lot of patients I was seeing. And I realized that what we were doing was treating it backward. The causality goes from obesity to diabetes to kidney disease and then dialysis. So we have to treat the obesity -- not the kidney failure -- because if you treat obesity then you can reverse type-2 diabetes. I know this because I tried it. And my patients who did it got better."

Fung:"The obesity epidemic dates back decades, and started in the '70s, so it's not really a genetic thing. People had access to food. There was no problem with access to food in the 60s, yet there was no obesity. So people were talking about genetics as a cause, but something else happened. Seventy percent of Americans are obese or overweight today. Consider this: If you see one child fail in school that may be an individual's issue, but if 70 percent of children fail then that's something wrong with the way the school is teaching. So instead of blaming the individual, let's look at the whole system and what's happening.

"The idea that we need to be looking at calories didn't ring true. So that's when I started to look at the hormonal underlying or underpinning reasons -- why are so many people obese. It's not about calories. The body isn't having a response to calories. In fact, 100 calories of soda vs. 100 calories of salmon -- the hormonal response to those are not the same at all. Our bodies respond to hormones. The effect of grilled salmon vs. cola or cookies on your body is completely different.

"Predominantly, we are talking about the insulin response in your body. Insulin tells the body to store fat. When you eat, insulin response goes up, and it tells the body to store excess blood sugar as fat. When you don't eat, like when you sleep, insulin levels fall. So you have to mobilize calories from fat to burn energy to live.If you eat too much sugar or too many carbs, you have to store all those calories as fat. After you do that, there is no energy available -- so you go out and eat more. And again, when insulin goes up again, all the new calories are stored as fat.

"Some foods are more fattening and some foods are less fattening. People who eat more salad don't get fat while people who eat more cookies and cake (or any sweets) do get fat. So, the next step is to understand how the hormonal response to the type of food you eat tells your body to store fat or not store fat. This is why people care about the glycemic index of food. The lower the GI, the less your insulin response spikes.

"In the 1930s people were eating up to 2,500 calories a day. Back in 1917, they did studies -- called semi-starvation studies -- where they actually measured what happened when they cut the number of calories a day to between 1,800 to 2,000 calories a day. So they cut calories to that number, which means they had originally been eating more like 2,200 to 2,400 before they reduced for the study. And in the 40s the same thing was true. They cut calories 40 percent to 1,600, so they had been eating more like 2,000 calories a day. And people weren't obese. So it's an interesting paradigm. It's not about the number of calories you eat, but the insulin.

"If you never let your insulin drop then you never tell your body to pull calories from fat. So there is a whole movement among athletes to training in the fasting state. If you train without eating, then you need to pull calories out of storage to get through an intense workout. If you eat in the morning -- let's say you have a muffin before your workout -- then you use up that source and your body never uses calories fromfat and your workout was not effective if the reason you'reworking out is to lose fat.

"So I started to understand more about insulin. At that point, when I started my studies on Type 2 Diabetes patients, there hadn't been a lot of people talking about it and I started thinking about fasting. If you want to drive your insulin low then that's going to involve fasting. And I thought 'That sounds like a bad idea.' But then I realized that there is a misconception that your body slows down. That does happen on a low-calorie diet, but not when fasting. You're switching your body over to a new fuel system.

"People who cut their calories and go on a low-fat diet are losing all the dietary fat. If you do that and lower your calories to 1,500 -- you may be lowering your intake but since fat has no effect on insulin, if you have 1,500 calories of bread orpasta, the carbs still stimulate an insulin response. But, if you eat whole foods that have fat, such as avocado, it won't stimulate insulin. So look backatthe low-fat 90s trend in dieting, and insulin gets mobilized by those calories -- even if they are lower calories than you're used to eating. When you eat a low-fat, high-carb diet, your insulin still responds to the carbs. So you have to reduce your calories in order to draw down fat as energy. Just reducing calories wasn't working. People got fatter.

"If you fast, and don't eat at all, for 12 or 14 or 16 hours, then your insulin is going to fall-- therefore, your body is going to switch over and naturally burn fat. So your body wants 2,000 calories a day, and your body has maybe 200,000 calories stored (as fat). So your metabolic rate doesn't fall, even without exercise. You just start to burn all those stored calories from fat.

"This is proven. Take one study -- they fasted patients for 4 straight days and measured their metabolic rate and after four days of eating zero, they were burning 10percent more calories than when they ate 2,000 calories a day.

"So if insulin falls, the counterregulatory hormones in the body go up. You activate your fight or flight response, your norepinephrine goes up, and adrenaline goes up, etc., which means you burn more.

"When you go back to eating, your metabolic rate stays the same. You start burning food as fuel. Your body fat is nothing more or less than the body's fuel storage system. But you have to fix the hormoneresponse to food in order to pull that energy out of storage.

"When we askedpatients with Type 2 Diabetes to participate in fasting 24 hours, three times a week, the lost weight and got better. They even got off their meds. And it happened so fast.

"But you don't have to fast for 24 hours for this to work for you. You can eat an early dinner, and then not eat until morning or early afternoon and you are essentially doing it, burning fat.

"Typically people eat breakfast at 8 am and dinner at 6 pmandin that case,we are already fasting 14 hours a day without thinking about it. In the 70s they ate supper earlier. Even if you eat breakfast at 7 am and dinner at 7 pm then you're fasting at least 12 hours a day. This acknowledges that you're supposed to eat in a cycle. There is a certain number of hours in a day when you are supposed to be eating and a certain number of hours when you are supposed to be fasting.

"If you throw your body out of balance and eat from the minute you get up until the minute you get in bed, then you're only fastingfor 8 hours.

"If you drink alcoholit is metabolized like sugar, so you have to count wine or beer or spirits in this equation -- so people who drink a lotof wine, they need to know that it's metabolized in the body just like sugar. Two glasses of wine are like having dessert.

"If you want to lose weight, skip the carbs and the alcohol. Insulin gets mobilized the same way, whether it's carbs in food or the sugar in alcohol. People talk about drinking with dinner -- which is reasonable, except if you're trying to lose weight.

Here's the great news. whether you fast for 12, 14 or 16 hours or longer it iscompletely flexible --- you could push it up to 16 hours, and do it a couple of times a week. So you eat in an 8-hour window, from 11 am to 7 pm and then have 16 hours of fasting. A lot of celebrities have talked about IF and how it really helped them, like Jennifer Aniston, Reese Witherspoon, and Hugh Jackman. It's really simple. Counting calories and counting carbs is complicated but timing is simple.

"You can push it up to 24 hours of fasting -- you could have dinner and then fast from 8 p.m. until 8 p.m the next night. That's the one-meal-a-day diet. You still are eating that one meal in a day. Eating is not just for sustenance. It's also for interacting with your family and gives you that time to sit down with your family and be social.

"When people ask me:Is there anything you can eat during the fast? I tell them, Yes. There are variations of fasting. Classic fasting is water only. But there are variations. You can actually do well with all kinds of things: Take tea for example, or coffee with cream, which has fat so there is very little insulin response to that. Just don't put sugar in it. Even if you take something like celery sticks, Insulin would blip up temporarily but go back down. We use a lot of fasting aids, predominantly tea and other drinks. Green tea is very good: The main advantage is the chemical compound called catechin thathelps to suppress hunger.The caffeine in both coffee and tea will help your metabolic rate. Keep your metabolism up.

I love to recommend cold brew green tea -- or I like to tell patients to try Pique Green Tea which comes in crystals; they brew it and dehydrate it, so it's essentially an instant tea.

"It's important to enlist friends who are supportive. The other thing is to understand about hunger -- because it's going to be most people's pressing concern -- is that it doesn't go up and up. It peaks and comes back down again. When you don't eat, you are going to get hungry...you have tounderstand that is your body switching over to burning fat.

"Hunger will go up ad then peak and then go down. Hunger has three peaks, breakfast, lunch and dinner. So there is obviously a trained response to when we are used to eating. But if you don't eat, your hunger subsidesin a little while. When your hunger drops, whether you eat or not, it's because your body fed itself from its own fat. Your body gets more efficient at pulling calories from fat. So as you fast your hunger decreases over time. People say, "I got used to it." I think my stomach shrank. But your stomach didn't actually shrink.The body just got better at pulling calories from fat. Your body is learning to fuel itself on its own body fat.

"It's now fueling itself so efficiently that you won't have the same level of hunger after the first few times you try it.

"I tell people to cut out snacking [after dinner], so you get to 14 hours. Then you push it to 16 hours. Typically it's a lot easier to drop breakfast than dinner. If you look at circadian rhythms, hunger is usually at the lowest point at 8 am and it's easy to not eat. At that moment you've gone 12 to 14 hours without eating and you're the least hungry. Your body is fueling itself without food.

"It works well on a plant-based diet, which is how people ate for many years in Asia. And they stayed slim. It's only when you add processed or high-carb foods that you have to watch out. You have to be careful about the types of foods you eat since processed foods like wheat and flour, breadis now so processed.For bread now they take the wheat berry and grind it into a fine dust. So the absorption is super quick, unnaturally quick. So if you eat a lot of cakes and cookies and processed breads and donuts, that will spike your insulin. If you're eating a plant-based diet, make sure to keep it whole-food, plant-based, not processed food.

"So if you're plant-based and eating beans, legumes, vegetables and whole grains like quinoa that all keeps insulin low. If you look at the simple sugars in cereal like Captain Crunch and chocolate donuts that may be vegan but they're terrible for you.

Try Intermittent Fasting for 16 hours. Between 16 and 24 hours twice a week is probably the most popular amount of time. When you get into it for health reasons like diabetes you can go much longerbecause you've trained yourbodyto know what to do. But always consult your doctor first, of course. Our body carries body fat --so we can use it.Therefore, ifyou don't eat you're going to lose it. If you eat all the time you will never lose it.

"I worked at UCLA and celebrities use this all the time when they have to go on the red carpet.This is an open secret, that everyone does in Hollywood. You can stop eating for several days and get in shape quickly. You can fast and look really good and there is nothing wrong with it. You can look fit. You get rid of all that sugar and your body gets lean. I mean, bears do it -- they don't eat for weeks. Because they have body fat, and so do we.

"Fasting actually makes you more focused and helps your mental acuity. You can think a lot more clearly when you're not trying to digest a heavy meal. When you're not eating, everyone thinks itwould make it harder to concentrate, but actually the opposite is true: You can think more clearly. The lion who just ate is sleepy and not dangerous -- but the hungryanimal is dangerous and can focus on what it needs. When you're full -- or you've had a big meal -- all you want to do is lie down and take a nap. So when fasting you're super sharp.

"It's a fascinating area because it's the opposite of what people once thought. This research gives people the freedom to not eat. You aren't doing yourself any harm. In fact, you're doing a body good. It gives people the knowledge and confidence to think "I am not hungry and I want to lose weight and so why not skip lunch today?"

"We eat in airports. Schools give snacks all day long. At soccer, kids eat before, during the half time and after the game. We are used to eating before we eat: We haveappetizers before dinner. We think we need to eat eat, eat, eat, eat to lose weight. Does that make any sense? No!"

I thought about this interview. I had heard all these years that reducing below about 1200 calories a day would turn the body onto dimmer mode, lower your metabolism, and cause you to lose weight temporarily but then gain it back the minute you start eating normally again. And that you would have successfully lowered your metabolism in the process. The fact that the body works on an "on" and "off" switch due to insulin response to the food we eat makes sense.

I thought about my mother who was always preternaturally thin. When she had a big day of eating she would intuitively stop eating the next day, and pat her nonexistent belly and say: I feel full from yesterday. Then she would start eating again when her appetite came back, usually about 24 hours later. She intuitively knew that intermittent fasting worked for her. She never held back what she wanted or loved: Ice cream and pasta and wine. Then she would flip a switch and not eat for a day or so. She never gained weight, never lacked for energy and would work hours into the night on her paintings and always had a cup of black coffee nearby. This may be the "new" way of dieting but it's been around forever.

I tried it, and I am trying it still. IF does give you a sense of power, that you can have your delicious lunch of Beyond Sushi (true story) then a light dinner with my husband (he had a burger while I had a spinach salad with mushrooms, a glass of red wine, and half his fries) then turn off the eating from 9 p.m. until about lunchtime the next day. I went running -- hill repeats with my triathlon team at 6 a.m. -- and ordinarily, would have had half of a banana or a handful of blueberries before heading out the door.

After my hill run,ordinarily, I would have nibbled on a bagel or breakfast cereal. Instead, I drank my black coffee and resolved to wait to eat until later. I'm not good with hunger as I get "hangry" and never thought that "depriving myself" was a good thing -- it flies in the face of my feminist sensibility that I always had to watch my weight when my brother could eat Doritos all day and never have to worry?

Then I realize if you watch fit, slim, healthy people, they often cycle through their eating habits. They usually eat with abandon one day and then fast the next. Even as toddlers, my kids were like this. One day they would eat enough for two people, then lose all interest in food the next. This seems like a natural human state: indulge, then hold back. Or eat when hungry, and then don't eat for stretches when hunger subsides. I never used to "skip" a meal. Now I see intermittent fastingas a chance for my body to self-regulate, and so far I'm enjoying this new way of giving myself a chance to be both satisfied (with the food I eat) and healthy, and maintain a weight that fits my clothes, my lifestyle and my desire to be active and fit. Try it, do it your way, and let me know what you think.

If you want to read more from Dr. Jason Fung, get a copy of "The Complete Guide to Fasting."And his other book,"The Obesity Code." Life in the Fasting Lane is available for pre-order on Amazon.

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The Quickest Way to Lose Weight: Intermittent Fasting. Here's How - The Beet

Experts say these are the most effective ways to lose weight after 50

There's no reason you can't look as fit and fabulous at 50 as you did at 40.

But there is one hitch: Even stars with personal trainers and nutrition coaches have to work a little harder to lose the pounds once they hit this milestone age.

One of the main reasons you'll have to put in extra effort: Your body composition changes as you age. You lose muscle mass at an average rate of 3-5% for every 10 years after age 35, and this can impact the way you burn fat. Your body goes into its aging stage as it leaves the growing one, says Dr. Luiza Petre, a New York City-based weight loss and management specialist, and assistant clinical professor of cardiology at the Mount Sinai School of Medicine. When this happens, your body doesnt need as much energy as it used to, she explains.

What's more, all those years of playing sports, running after your kids and walking up and down stairs take their toll. You may notice that your joints are a little stiffer and your muscles are a little sorer than they were a few decades ago. Then, there's the issue of your ever-evolving metabolism.

According to the American Council on Exercise, your resting metabolic rate, a.k.a. your body's ability to burn calories while sitting on the sofa doing nothing, decreases by about 1-2% per decade due to muscle mass loss and increased fat mass. Our diets usually don't change enough to account for this metabolic adjustment, meaning weight can creep up slowly but surely with every birthday.

"There are a number of roadblocks people in their 50s will face when trying to lose weight," says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. "But once you know what they areand how to work around themit's easy to be successful at dropping pounds."

One of the best things you can do at any age is shake up your routine and try something new. Follow these tips to help you drop the pounds, and keep them off for good, courtesy of some of the worlds best weight-loss experts, dietitians and personal trainers

First stop after you celebrate the big 5-0your doctor's office. Your doctor can assess your current state of health, address any health problems that may be affecting your weight (like pre-diabetes or sleep apnea) and help you come up a plan for diet and exercise, says Dr. Petre. Your doctor may even be able to recommend a physical therapist or personal trainer for you.

Have your doctor check your hormone levels. As we age, progesterone, testosterone and other hormones decline, which sets the body up for storing fat instead of losing weight, says Dr. Jennifer Burns, a naturopathic physician in Phoenix. "Simply getting your thyroid, adrenal glands and other hormone levels checkedand then taking the appropriate steps to bring them back into balancecan go a long way toward helping people in their 50s lose weight," says Burns.

Dr. Tami Meraglia, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosteroneespecially for women over 50 who are trying to get fit. "There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down," says Dr. Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and shrink stubborn belly fat.

Declaring that youre going to lose 20 pounds before your beach vacation next month is unrealistic, not to mention unhealthy. Be honest with yourself. How do you feel? How healthy are you? Making life changes takes courage and mental fortitude, says Dr. Petre. Break up big goals into smaller, more achievable ones. Focusing on how you're feeling and the positive changes you're making to your lifestyle, instead of the number on the scale, will help you stay motivated to reach your goals. Triumphs make your courage grow, she adds. Small achievements amount to large goals achieved.

There are dozens of different eating plans buzzing around the internet, each claiming to help you shed the pounds without feeling deprived (some of best diets for weight loss in 2020 are the Mediterranean Diet, the DASH Diet and WW Freestyle). If you're not sure which one works best for your lifestyle, talk to a dietitian, who can break down the pros and cons and help you choose one that fits your nutritional needs and goals. An RD will also give you ideas on how to resolve road blocks that may get in the way of your goals, like emotional/stress eating, food sensitivities, nutritional deficiencies and meal-prep fatigue.

At 50, you've been around the block enough times to know that fad diets don't work. No crazy fasts, cleanses, cutting out fats or complex carbohydrates or proteins, says Jillian Michaels, health and wellness expert and author of The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health and Beauty. Instead, consider following a medically supervised, clinically proven plan. Dr. Petre explains that these types of programs have a weight-loss success rate of more than 75%, especially if they involve personal support and weekly check-ins.

Even if you've never picked up a dumbbell in your life, now is the perfect time to learn to love the weight room (but seriously, if you're a newbie, work with a trainer first so you don't hurt yourself!). Because the secret to losing weight over 50 is this: Build more muscle mass to increase your metabolism (you've got about 20% less now than you did when you were 20). "The good news is you can turn all of this around with a well-structured weight-training routine," Durbin says. "That can help you regain the ability to lose weight like you were able to 20 years ago," he says. Aim to lift weights at least twice a week, whether you use free weights or machines or do bodyweight exercises. It doesn't hurt to lift every dayjust make sure to work different muscle groups or train differently each day.

Janna Lowell, a Los Angelesbased personal trainer, says she gets the best results among her 50-somethings when she has them do some cross training in the pool. Tired joints can keep you from getting a great workout, she says, and aches and pains can turn some people off exercise completely. "Water exercise is easy on the joints and can boost range of motion as well," says Lowell. "Even better, caloric expenditure is about 30% greater in the water than on land due to the resistance water creates." No pool? No problem. Walking is another great, low-impact cardiovascular exercise, as are cycling, kayaking, yoga and dancing.

If you're going to put in the effort to block out the time, don't let your exhaustion or aching joints hold you back from going all out! Alex Allred, a former national and professional athlete turned personal trainer, says this is one of her biggest pet peeves among 50-year-olds. "Far too many people think that just because they showed up, they're working out," says Allred. "But really, you need to be focused on what you're doing and pushing yourself hard enough to break a sweat or at least complete the full range of motion of a certain exercise." Not sure if you're doing a move properly? Ask! "I wish more people would flag down a trainer and ask, 'Am I doing this correctly?'" says Allred. It can make the difference between making the most of your exercise time to lose weight and wasting your time or injuring yourself.

If an aching back, wonky knee or creaky hip has kept you from working out on a regular basis, make an appointment with a physical therapist, suggests Samira Shuruk, an ACE-certified personal trainer. "After 50, many people have sustained injuries and don't know what their activity options are," she says. "Getting advice from a professional can truly help." Physical therapy can also help you rehabilitate an old injury or ease joint and muscle pain, setting you up for pain-free workouts.

Just like pop music isn't the same as it was when you were in your 30s, your metabolism has changed, too, which means you're burning about 250 fewer calories each day. So if you continue to eat like you did in the early 2000sand don't increase your exerciseyou'll inevitably gain weight, says Dr. Katie Ferraro, a registered dietitian and assistant clinical professor of nutrition at the University of CaliforniaSan Francisco School of Nursing. Eliminating the junk food in your diet and replacing it with loads of fruits, vegetables, whole grains and lean proteins can make cutting calories painless, she says.

Its not just what you eat, but how you eat that matters in your 50s, claims Dr. Anthony Dissen, a registered dietitian nutritionist and Vice President of Nutrition at WellStart Health. He suggests focusing on fullness, not portion control, when you are planning your meals. If our stomachs arent full, we dont feel full, and well stay hungry, he points out. When it comes to healthy weight loss and management, we want to strike that important balance between eating until we feel full and satisfied while still decreasing our overall calorie intake.

Between paying college tuition for your kids, juggling more and more responsibilities at work and dealing with aging parents, your 50s can be a prime-time for stress, says Durbin. The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: Schedule your workouts like they're doctor's appointments, he says. Sticking to a consistent routine can not only help ease stress, it can also help you stay on track with your diet. After all, who wants to ruin the benefits of a tough sweat session by eating a donut?

One great thing about being 50you are completely over the social pressure to stay out late. Doing your best to get seven to eight hours of snooze time every night is key to helping you lose weight, says Michaels. Dr. Petre adds that the two hormones that regulate appetiteleptin and ghrelingo into overdrive without regular shut-eye. This can trigger excessive hunger and lead to poor food choices and weight gain at any age, she says. Find a list of proven of sleep strategies right here.

Its important to practice mindfulness, especially when youre eating. The more we try to multi-task while we eat, the more likely we are to overeat and not feel as satisfied by the meal or snack weve just eaten, Dr. Dissen explains. By simply taking a breath and treating our mealtime as special, it allows us to really taste our food and notice its flavors, textures and tastes. Mindfulness can aid in stress relief, too. Michaels suggests practicing five to 10 minutes of meditation a day.

Whether it's treating yourself to manicure or taking a mental health day from work, taking care of yourself shouldn't be looked at as a luxury. The smallest gestures can make a big difference in reducing stress, which can make a big impact on your weight loss. Plus, when you show yourself a little more love, you can use that energy to do things that support your goals, like eating healthy, exercising and meditating. Not sure how to start a self-care routine? First ask yourself why you need more time to take care of yourself. Are you working too many late hours at the office? Do you feel burned out and wish you could be calmer? Once you figure out why you need to make some more time for yourself, it can help you decide what will be a good activity or routine for you.

Read the original post:
Experts say these are the most effective ways to lose weight after 50 - Alton Telegraph

I was never much of a weed smoker, but when I moved to L.A., the local post-legalization zeitgeist rubbed off on me, and I began smoking several times a week. Since Im a pretty healthy eater and dont really crave sweets or junk food, I was a bit concerned to find that when I smoked, my stomach suddenly became a bottomless pit that only powdered donuts (and sometimes macadamia nut cookies) could fill. Even so, I didnt gain weight I actually lost a bit.

It seemed almost too good to be true, but others have noticed the same. Danielle Simone Brand, a 40-year-old writer in Boise, Idaho, lost 10 pounds after she started using cannabis daily. One possible reason is that I enjoy food so much when using cannabis that I find myself savoring bites and going for quality and not necessarily quantity, she said.

There's a tenuous connection between weed and weight loss

Research suggests that experiences like mine and Brands might not be unusual. One 2019 study of 33,000 Americans in the International Journal of Epidemiology found that cannabis users weighed two pounds less than non-users on average, and were overall less likely to be overweight or obese.

Still, this study doesnt necessarily mean weed makes you lose weight or doesnt make you gain weight, said Jordan Tishler, a former ER doctor and current cannabis specialist. Maybe stoners eat less than they think, or maybe theyre genetically less prone to weight gain, he explained.

There could be other habits smokers have that account for their lower weight. One 33-year-old engineer in Silicon Valley, who wishes to remain anonymous for professional reasons, said he lost weight when he started smoking because it decreased his desire to drink alcohol. While Tishler doesnt know of any data proving this connection, he has also had patients who drank less after they started using cannabis.

"There are hypotheses that there might be something in cannabis that increases metabolic rate, which would decrease the weight gain," Tishler said. "There have been some suggestions that cannabis could help protect against diabetes and excessive blood lipids [which are connected to excessive weight]. However, these are just observations that may be accounted for by many other explanations and have not been studied enough to draw any reasonable conclusions."

Could weed actually cause weight gain?

Even if stoners are lighter on average, that doesnt mean you can smoke as much as you want without gaining weight, said Marina Yuabova, family nurse practitioner and Assistant Professor at the City University of New York, pointing out that in the aforementioned study, in a sub-group of people who smoked weed occasionally but didnt smoke cigarettes, the heavier the cannabis use, the heavier the people. So, even though smokers were thinner overall, it depended on how much they smoked. When cannabis is used over a long time, it will influence weight gain due to munchies and cravings for sweets and salty snacks, she suggested.

Joan Conklin, a 32-year-old writer in New York City, can attest to this. Using cannabis made me gain weight because I got the munchies and I was lazy, she said. I got so much enjoyment out of music and reading and just existing that I didnt get out of the apartment much.

Jason, a 36-year-old teacher in the UK, gained around 30 pounds over two years after he started smoking. For me, it increased unhealthy diet decisions, he said. Meanwhile some people specifically use weed to gain weight, pointed out June Chin, a doctor specializing in cannabis. So there's really no consensus about what kind of effect weed has on weight.

There might be a biological purpose for the munchies

Regardless of weed's impact on weight, its possible that the munchies serve a purpose, said James Giordano, professor of neurology and biochemistry at Georgetown University Medical Center. Cannabinoids can suppress your appetite, he explainedto put it scientifically, it causes changes in the neurotransmitters dopamine and serotonin, as well as appetite-regulating hormones like leptin and ghrelin, which may make you less hungry and more easily satisfied.

So, the munchies often show up not right as you get stoned but after some time. When most people are stoned, theyre not eating, Giordano said. As they start to come out, they get a rebound in appetite. Often, people will crave high-fat meals when they have the munchies because they need the calories, he said.

But Tishler disagrees with this characterization, saying that cannabis does not suppress appetite, and the munchies can set in during the acute intoxication phase.

Ok, regardless: How do you prevent weight gain from weed munchies?

If youve eaten an edible, youre less likely to get the munchies for obvious reasons: youve already taken in some calories, so your body releases leptin, which suppresses your appetite, said Giordano. If you want to avoid the munchies, then an edible may be the way to goit not only will fill you up but also will have a more prolonged appetite-suppressant effect because its metabolized more slowly.

But beware that regardless of your method of ingestion, it is absolutely possible to gain weight from the munchies, Tischler said. Calories are calories. If your intake exceeds your metabolic expenditure, you will store that energy as fat, he said. Even if cannabis is somehow mildly protective against weight gainagain, this is entirely unprovenit can certainly be overwhelmed by high calorie intake.

If youre concerned about gaining weight from the munchies, Tishler recommends avoiding high-calorie cannabis products like brownies, which are about 250 calories on average. And if you get the munchies, try to satisfy them with nutritious, lower-calorie foods. Your discipline may not be at its highest when youre stoned, so you may want to have foods youll feel good about eating available before you get high. If you have Doritos in the house, likely youll eat them, he said. If you dont and have baby carrots, youll eat those instead. Plan to have abundant healthy, crunchy snacks on hand, and be sure you do not have the option for making less-good choices while under the influence.

Go here to read the rest:
The Truth About Losing Weight With Weed - VICE

Travis has been struggling with his weight for a long time but he finally wants to take control of his life. He first started gaining weight when he was 10, due to the family struggles that he faced but since then, things have taken a turn for the worse. Travis is now married to Yasmin and while she has stood by him through thick and thin, he feels their marriage is suffering because of his weight.

Yasmin has to help Travis take a shower as he cannot reach some places alone. He knew if things went on in the same way, soon their marriage will end. However, he has now decided that he needs to turn his life around and decides to meet Dr. Younan Nowzaradan, with the hopes that he can turn to healthy eating.

Dr. Nowzaradan suggests that the only way Travis could get approved for surgery is by losing some weight and sticking to the diet that has been provided to them. Travis feels motivated to lose some weight as he says that his one goal after losing weight is to make sure that he gives Yasmin a real wedding.

This leads the two of them to turn their habits towards healthy eating as Yasmin makes sure that she gets things that are good for Travis while motivating him to exercise. After three months, Travis decides to meet Dr. Nowzaradan. When weighed, Travis weighed 593lbs and did not meet his weight goal.

He confessed to Dr. Nowzaradan that he had been slipping on his diet and now and then they would often eat from outside. However, Dr. Nowzaradan warns him and states the importance of losing weight for him. Travis takes on the decision of working on his weight strictly as Dr. Nowzaradan asks him to come in again after two months. This time, he is not determined to fail and he is ready to lose weight to give Yasmin the life she deserves.

Travis works to make sure he is staying on the right track and finally arrives to meet Dr. Nowzaradan. This time, Travis weighed 516lbs and had lost 77lbs. Looking at how much effort Travis put into losing weight, Dr. Nowzaradan approved him for the surgery.

Dr. Nowzaradan scheduled him for weight loss surgery after one month stating that he would first look at how much weight he has lost in case he has gained weight, he would not be able to undergo the surgery. Luckily, Dr. Nowzaradan was happy with the progress he had made and even after a month, he decided to go on with the surgery.

The surgery was successful but Travis had to stay on a liquid date for a month while working on to lose weight. Once Travis recovered from the surgery, he started going to the gym at least three times a week. However, he felt concerned about being around food that might make him lose his motivation.

He decides to take therapy as he does not want to go back to being the person he was but before that, he decides to meet Dr. Nowzaradan. Dr. Nowzaradan tells Travis that it was important for him to meet a therapist if he wanted to continue working to stay on track.

Travis decides to listen to Dr. Nowzaradan and goes for the therapy. He finds it surprising but the therapy helps him a lot and he understands the importance of letting go even though there were a few things he did not agree with.

After the session, Travis decides to open up to his brother and tell him about the problems he had. Luckily, the two were able to sort things out and Travis feels a bit better. However, he decides to wait for some time before talking to his father. After spending some time away, Travis returns to meet Dr. Nowzaradan and this time, he weighed 396lbs. He was happy with the weight loss and ready to move on in life.

'My 600-Lb Life' airs on Wednesdays at 8 pm ET on TLC.

Originally posted here:
My 600-lb Life: Travis works hard to lose weight to fulfill his goal of giving his wife a real wedding - MEAWW

CATHERINE Tyldesley shot to fame as Eva Price when she turned up in Weatherfield back 2011.

However, since then the actress undergone something of a body transformation.

The actress has been very open about staying healthy and in 2019 she underwent the12-week Ultimate Performance transformation plan.

It includes superset weight workouts targeting compound exercises and bigger muscle groups.

Her diet includes nutrient and protein high meals and green, fibre rich veggies.

Catherine also revealed how her tough dance regime on Strictly Come Dancing in 2019 and the subsequent tour has seen her figure honed even more.

1

Catherine used to weigh 15 stone and was a size 22 at the age of 18.

However a decade ago she lost a whopping six stone.

Catherine is now a size eight.

In February 2020 she revealed how she had lost even more weight doing the Strictly tour.

In a snap on Instagram, she pulled her skirt to reveal inches of space where her waist used to be.

She tagged Strictly in the photo on Instagram, and said: "It's official, I need a pie. Lost my junk."

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Catherine has said in the past that she dropped from a size 22 to 10 by ditching Coronation Streets pies and bacon butties.

Speaking about her time on Corrie, she previously said: Its just fitting it around your schedule. If I was working Id go on walks.

On night shoots there are a lot of pies and bacon sandwiches floating about but I took stuff with me.

Read more here:
Catherine Tyldesley weight loss how did the ex Coronation Street actress lose weight? - The Sun

If youve decided to commence on a weight loss journey, and arent sure where to begin then let 22-year-old Amandeep Seihras amazing body transformation from 108 kg to 75 kg help you set some guiding principles. Seihra tells us that he was overweight throughout his childhood, and growing up, he also contracted kyphosis (a very common back problem, which is also known as hunchback). Thus getting in shape was of utmost importance to him. I didnt want to fall prey to any other common problems associated with obesity, he says.

When I decided to commence on my weight loss journey, I weighed a whopping 108 kg and had no initial guidance on how to go about losing weight, he explains. So to tackle this problem, I decided to do a course on fitness and nutrition. This way, I could guide myself on my own fitness journey and not rely on any external sources. In line with this decision of mine, I created the below weight loss diet plan and workout routine (after getting my basics right), he adds.

My weight loss diet plan comprised oats, eggs, chicken, paneer, whey protein, curd, bananas, apples, green veggies and nuts."

"This is what I ate on a daily basis, along with working out 6 days of the week:

Breakfast: A bowl of oats and whey protein shake with some dry fruits and a banana

Lunch: 200g rice + 250g chicken breast + mixed vegetables + small bowl of curd

Pre-workout: Peanut butter sandwich

Post-workout: Eggs (2 to 3 whole eggs and 5 to 6 egg whites)

Dinner: 200g rice + an omelette made from 3 eggs + mixed veggies

Notably, Id also indulge in a cheat meal after every 10-14 days. Cheat meals are important as they help you stay focused and also give you a psychological break. We should always maintain a fine balance between fitness and fun. Also, you don't need to only eat boiled food to lose weight with proper knowledge you can also include pasta, cheese and butter in my diet, like I have now.

As I said, I worked out for 6 days/week, and followed a rigorous weight training session and the split was:

Day 1 - Push

Day 2 - Pull

Day 3 - Legs

Day 4 - Rest

Day 5 - Push

Day 6 - Pull

Day 7 - Legs

I currently weigh 78 kg and try to maintain my weight between 76-82 kg. I do a lot of weight training along with some cardiovascular exercises to stay in shape as well as emphasise on portion control.

My only advice to someone who is trying to lose weight is to create a proper nutrition plan which is tasty and healthy as it will help you sustain it for a longer amount of time. However, you will have to exercise regularly as well. Also, detox diets, green tea diets and fat loss pills are useless. They are unhealthy as they create a lot of nutrient deficiencies in your diet and never work in the long run. So dont fall for them.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss tips: How to lose weight like this guy who lost 33 kg by following this easy diet plan - GQ India

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