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"Life is really simple," reads the quote famously attributed to the philosopher Confucius, "but we insist on making it complicated." If you trust the health experts at the Centers for Disease Control and Prevention (CDC), the same can be said for managing your weight. The public health organization lists a very simple set of guidelines you should follow if you want to keep your weight in check. "The following tips are some of the common characteristics among people who have successfully lost weight and maintained that loss over time," the CDC says, referencing data from the National Weight Control Registry. Curious to know what they are? Read on for the surest ways to keep your weight down, according to the experts at the CDC. And for more amazing weight loss advice you can use immediately, don't miss our complete list of the 12 Foods That Drive the Most Weight Loss of All, According to Experts.

"You have embarked on a healthier lifestyle, now the challenge is maintaining the positive eating habits you've developed along the way," the CDC says. "In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories as compared to their pre-weight loss diet." The organization references a study published in The American Journal of Clinical Nutrition, which tracked long-term weight management of people who have managed to keep weight off for one to five years.

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"Eating breakfast is a common trait among people who have lost weight and kept it off," says the CDC. "Eating a healthful breakfast may help you avoid getting 'over-hungry' and then overeating later in the day." And if you're a morning person, make sure you're aware of The Most Dangerous Way to Drink Your Morning Coffee, According to Science.

"Follow a healthy eating pattern regardless of changes in your routine," says the CDC. "Plan ahead for weekends, vacations, and special occasions. By making a plan, it is more likely you'll have healthy foods on hand for when your routine changes."

"People who have lost weight and kept it off typically engage in 6090 minutes of moderate-intensity physical activity most days of the week while not exceeding calorie needs," says the CDC. "This doesn't necessarily mean 6090 minutes at one time. It might mean 2030 minutes of physical activity three times a day. For example, a brisk walk in the morning, at lunch time, and in the evening. Some people may need to talk to their healthcare provider before participating in this level of physical activity."

RELATED: 15 Underrated Weight Loss Tricks That Actually Work

"Keeping a food and physical activity journal can help you track your progress and spot trends," says the CDC. "For example, you might notice that your weight creeps up during periods when you have a lot of business travel or when you have to work overtime. Recognizing this tendency can be a signal to try different behaviors, such as packing your own healthful food for the plane and making time to use your hotel's exercise facility when you are traveling. Or if working overtime, maybe you can use your breaks for quick walks around the building."

"Check your weight regularly," advises the CDC. "When managing your weight loss, it's a good idea to keep track of your weight so you can plan accordingly and adjust your diet and exercise plan as necessary. If you have gained a few pounds, get back on track quickly."

"People who have successfully lost weight and kept it off often rely on support from others to help them stay on course and get over any 'bumps,'" says the CDC. "Sometimes having a friend or partner who is also losing weight or maintaining a weight loss can help you stay motivated." For more great weight loss advice, be sure to check out our list of the 200 Greatest Ever Ways to Lose Weight!

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Proven Ways to Keep Your Weight Down, According to the CDC | Eat This Not That - Eat This, Not That

PhenQ is a new weight loss supplement that may promote weight loss by restricting the users appetite, encouraging energy improvements, and increasing the amount of fat burned. As reported by the official website, the formula is meant to be used daily, and it gradually can reach up to 2-5 kilograms (4.4-11 pounds) of weight loss per month.

Anyone that wants to get in shape and fails eventually reaches a point in their mission when everything becomes exhausting. With PhenQ, consumers are said to be given a multi-angled approach for weight loss.

How does PhenQ work?

As stated on the official website the powerful PhenQ supplement has the ability to burn through the fat that is already stored on the body, but that reaction is fairly close to what any metabolism booster offers. While the user continues to burn through stored fat, the formula aims to prevent new fat accumulation. Even if the user is not trying to lose tons of weight, the formula may keep users at a manageable weight with continued use.

PhenQ may also provide appetite suppression, which means that users are less likely to consume extra calories when they arent actually hungry. Plus, as the users weight balances out, theyll experience more energy and will maintain a pleasant mood without stress.

What Makes PhenQ So Effective for Weight Loss?

The ingredients in PhenQ are easily the reason that this remedy works so well. According to the official website, this formula includes:

Capsimax powder is a combination of several ingredients capsicum, Piperine, caffeine, and niacin. While Piperine (also known as black pepper extract) and capsicum can both trigger thermogenesis in the body, the other ingredients maintain energy levels and promote better blood circulation.

Chromium picolinate, which is an essential mineral for the body, provides support for sugar cravings and an overactive appetite. The mineral makes it much easier to promote weight loss without actively fighting their desire to eat more.

Though caffeine is already a part of the Capsimax powder, it is added as a separate ingredient as well. Caffeine promotes better focus while reducing fatigue, which commonly happens when someone eats fewer calories than they are used to.

Nopal is a cactus, and it provides the user with an impressive amount of fiber. Fiber makes the stomach feel fuller, keeping up the users energy levels and reducing the risk of fluid retention.

L-carnitine fumarate is typically found in red meat, though it is also found in green vegetables and nuts. It triggers the bodys conversion of fat to energy, reducing the risk of tiredness.

How to Buy PhenQ

Available with free shipping, users can choose from the following packages:

Each bottle contains 60 capsules, providing the user with enough capsules per bottle to take them through a month of use. However, if the user doesnt see changes, they have up to 60 days to get a refund.

Frequently Asked Questions About PhenQ

Do users require a prescription to get PhenQ?

Not at all. All of the ingredients are described as safe and natural, providing a simple way to support weight loss without a visit to the doctor.

How long should users take PhenQ?

Since everyone has a different reaction, users can take the product for as long as they see results. The average weight loss is 2 lbs. per week, though users that no longer see results may decide to stop use after a certain amount of time. Ultimately, the user should see a change within 60 days.

How many PhenQ capsules should be used daily?

Only two capsules are needed each day to make a difference. The website doesnt say whether the capsules should be taken with water.

Will PhenQ work for men and women?

Yes. This remedy is designed to promote weight loss by any adult.

Who should avoid PhenQ?

PhenQ is not a good option for anyone under age 18. Furthermore, if the user is pregnant or breastfeeding, they should not use PhenQ or any other weight loss remedy without the permission of their doctor.

Are there any possible side effects associated with PhenQ?

Not at this time. All of the ingredients are safe for the body, but anyone with a current health issue may want to consult with their doctor to ensure that this remedy is safe for them.

The customer service team can be reached by calling 646-513-2632 or sending an email to [emailprotected]

Final Thoughts on PhenQ

PhenQ may help anyone that wants to lose weight when other supplements have failed them. This solution requires no extra work or a specific workout routine, although a healthy diet is always recommended for long-term results. However, users can still trigger weight loss and keep their energy up with just a few ingredients. Men and women alike can use this product, allowing them to safely lose weight each month.

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PhenQ Reviews - Weight Loss Pill With Ingredients That Work? - Peninsula Daily News

By Wendy M. HenrichsBoard Certified Chiropractic Pediatrician and Nutrition Counselor

This past year has been a challenge for many. The comfort of your daily routine has been disrupted, causing stress. The struggle of not seeing family and friends is also stressful. This has led to stress eating combined with a decrease in exercise or intensity of exercise resulting in weight gain. Not only that, but stress has a negative effect on your immune system and how it functions. It also contributes to the development of degenerative illness and disease. There are several studies published recently examining how the COVID-19 pandemic life has affected eating behaviors, physical activity and stress.

One study published in Obesity reported that about one third of the approximately 8,000 study participants had gained weight and exercised less since April 2020. Those who were already obese were affected the most. There are many things you do not have control over during the pandemic life, but you do have control of what you eat, how much you exercise, and how you view the current state of life. Regardless, 2021 is upon us, bringing an opportunity to start anew and take your health and fitness to a new level.

If your fitness and exercise routine has taken a beating in the past nine months, now is the time to make a change.

Consistent cardiovascular exercise contributes to weight control and weight loss. It also strengthens your heart, lungs and blood vessels. A sweaty cardio session will amp up your metabolism for one to two hours post-exercise. Weight and strength training builds lean muscle necessary for bone strength and bone density as you age. It also stimulates your metabolism for hours, and the more lean muscle you have, the more calories you will burn at rest. This is especially important for long term weight control. Exercise is excellent at decreasing cortisol, your stress hormone, and improving your immune system function. If you are short on time and equipment, no problem. You can do body weight HIIT (high intensity interval training) workouts that only take 10-15 minutes. High intensity interval training is an excellent form of cardiovascular exercise. According to the British Journal of Sports Medicine, at least 12 weeks of high-intensity interval training (HIIT) improves cardiometabolic risk factors such as waist circumference, percent body fat, resting heart rate, systolic blood pressure and diastolic blood pressure in overweight/obese populations. BJSM 2017; 51:494-503.

Whatever type of exercise you choose, just decide to get up and move more in 2021. Whether you go to work, work at home, or are staying at home, you can set a timer to get up and move every hour. You can also schedule exercise into your daily routine. Work towards 150 minutes (about two-and-a-half hours) or more of exercise weekly, and you will be on your way to a leaner, fitter, healthier you in 2021.

Jack Lalane used to say, if man made it, I wont eat it. The centenarian Blue Zoners have figured this out as well eating a mostly plant-based diet. The standard American diet (SAD) is laden with sugar, artificial sweeteners, additives, preservatives, added hormones, and pesticides. Consuming added sugar leads to unwanted weight gain, type II diabetes and obesity. Additionally, it is a major cause of inflammation and lowered immune function both of which increase your risk related to COVID-19. Now that the holiday season is over, it is a great time to get rid of added sugar along with processed and packaged foods. An easy way to do this is to fill your plate with vegetables and/or fruit first. They are low in calories, high in prebiotic fiber (which is good for your gut bacteria), and loaded with vitamins, minerals, and antioxidants. Eating veggies and fruit will lower your insulin response after a meal which leads to better blood sugar control along with the antioxidants which will improve your immune function. Eating veggies or fruit combined with protein and good fats from nuts, seeds, wild caught fish, grass fed beef, wild game, eggs, legumes, lentils, chia seeds, hemp hearts and quinoa will help to reduce inflammation in your body, which is a risk factor for poor outcomes from Covid-19 and will take your health to a new level 2021. Choose organic as much as you can in all your food choices. Work towards eating seven to ten half-cup servings of vegetables and fruit daily combined with (three to four) four-ounce servings or protein and two to three tablespoons of good fats. Your waistline and immune system will thank you.

The added stress of the current situation has made it even more important to exercise and eat a good diet, but sadly, for many this has not been the case. Please do not become a statistic of the pandemic. The New Year brings the possibility to change. There is also the hope of returning to some sense of normalcy with the release of the COVID-19 vaccine to the public. Make January 2021 a month filled with improved eating habits that include eating less added sugar and processed foods, eating more plant-based foods, and eating more good protein and good fats. Make a commitment to get up and move daily, every minute counts. Add weight training and body weight exercises and watch your waistline whittle away.

This will get you on a good start to improving your health and fitness in 2021. It will also help reduce inflammation and lower your risk for a bad outcome if you do contract the SARS-CoV2 virus. Remember, it is never too late to make a shift in health.Dr. Wendy Henrichs is a board certified chiropractor and nutrition counselor at Timber Land Chiropractic in Rhinelander. For a complimentary chiropractic, nutrition or lifestyle counseling consultation, visit TimberlandChiropractic.com, Facebook, or call 715-362-4852.

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Shift in Health: Improve your health and fitness in 2021 - Starjournalnow

The high-fat, low-carb ketogenic diet has skyrocketed in popularityin the past several years, with advocates claiming it can boost weight loss, energy, and overall health.

But the keto trend has gone too far, according to Dave Asprey, CEO of the health and performance company Bulletproof.

An early advocate of the keto diet, Asprey popularized what he calls Bulletproof Coffee, a blend of coffee, butter, and MCT oil that can help people on a low-carb diet stay energized and avoid cravings.

Now he says keto proponents over-emphasize cutting carbs, at the expense of other important factors in dietary health, such as food quality, eating patterns, and moderation.

"Carbs matter,"he told Insider."People like to simplify now we have the keto trap."

While keto can be a useful tool, Asprey said it's best to still include some carbs in your diet, focus on eating high-quality, nutrient-dense foods. He also makes a case that other diets offer health benefits without the side effects of keto such as intermittent fasting, Asprey argues in his new book "Fast This Way."

As an advocate for the low-carb diet in the early 2000s, Asprey personally experienced the enthusiasm for keto that currently runs rampant in popular diet culture.

"I can take some responsibility for that. I went through a phase where I was too keto," Asprey said.

He initially lost 50 pounds in three months on a keto diet, which felt "like magic" after trying and failing to lose weight by other methods.

Read more: A nutrition journalist dieted his whole life and still gained weight. Then he tried the keto diet, and 'it was like a switch being flipped.'

However, while there is evidencethat keto can be effective in some contexts, such as treating diabetes. studies are still mixed on whether keto is really best for weight loss.

Asprey has become somewhat disillusioned with low-carb diets.

Asprey said the main problem with the modern keto diet (and its precursor, the Atkins diet) is that it focuses too much onfat versus carbs.

That means low-carb diets can rely on plenty of foods that we know aren't healthy, included highly-processed meats, cheeses, and snacks, and even some fast food. In this school of thought, known as "dirty keto," any food is allowed as long as it's low in carbs.Asprey said that while it can work for weight loss in the short-term, it's risky for long-term health.

"The idea becomes that it's if its not sugar or carbs, it's OK to eat and that's not true. Don't be keto with pork rinds and cream cheese," Asprey said.

Asprey isn't the only one concerned with keto's popularity.

Low-carb diets are routinely critiques bydietitians, who caution that it relies too heavily on saturated fat, which is linked to increased risk of cardiovascular illness. Experts also warn that avoiding carbs can limit your intake of importantplant-based nutrients, including dietary fiber.

For a healthy keto diet, Asprey recommends sticking to high-quality fats such as avocado oil and butter from grass-fed cows, balanced with good protein sources such as fatty fish, eggs, and grass-fed meats.

Then, don't neglect your vegetables, even on a keto diet broccoli, zucchini, cabbage, avocado, and celery are low-carb and very nutrient-dense.

But your eating patterns arealmost as important as what you eat, according to Asprey.

Many of the benefits of a keto diet are linked to ketosis, the metabolic state where your body burns fat for fuel instead of carbohydrates.

Ketosis can sometimes have side effects, however, such as raising your level of cortisol, the stress hormone. That's particularly true for longer periods of fasting or very-low-carb dietswithout enough time to adapt.

"If you force it, if you do fasting wrong, it can break you. The stress response can break your endocrine system," Dr. Mark Cucuzzella, a professor at the West Virginia University School of Medicine who has published several studies on keto and diabetes, previously told Insider.

That's why Asprey advocates using it sparingly, and fasting only intermittently, to avoid inadvertent risks from dietary extremes.

"Carbs matter. People are missing out. Moderation and cycling are important, and that's what we've lost," he said.

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An early keto advocate says the diet has gone 'too far' and we need to stop demonizing carbs - Insider - INSIDER

One Year Later: Checking In With Three CrossFit Athletes Who Lost 100-Plus Pounds | Morning Chalk Up

Courtesy of Sally Salazar

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A 2016 study that looked at the popular NBC series The Biggest Loser discovered that almost all of the contestants from Season 8 had regained the majority of the weight they lost while on the show.

Remind me: Wiese, who at his heaviest weighed 397 pounds, said he took small steps to improve his health. When we spoke to him last February, he had lost 130 pounds and was gearing up to compete in the beginner division at Wodapalooza in Miami, FL.

Where they are now: A year later, we decided to check in with Salazar, Wiese and Lathrope to find out where theyre at on their journeys today, and whether COVID-19 threw them off course.

The big picture: For all three, CrossFit and the supportive community it provides, continues to play a role in their accountability to be healthy, not just to win a 30-day nutrition challenge, but for life.

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

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One Year Later: Checking In With Three CrossFit Athletes Who Lost 100-Plus Pounds - Morning Chalk Up

For Heather Sarten, one particularly difficult memory she lives with involves a trampoline.

Her children had just received the big-ticket item for Christmas, and Sartens son was begging her to join him for some bouncing. When Sarten agreed, and started climbing up, something caught her eye -- a tag for the trampoline. Sarten couldnt help but notice that she exceeded the weight limit all on her own.

I proceeded to sit in my yard and cry, Sarten said. This was the moment I knew something had to change.

The trampoline situation was hard to swallow, but it represented a turning point and an opportunity for Sarten. This moment led her to take the reins and change her life.

She started looking at her options, and learned about lap band surgery.

I decided I would take that path, Sarten said. I had the surgery and starting losing weight, and feeling so much better.

Sarten is now the director of Bariatric Navigation with the Redefine Clinical Weight Loss Program at HCA Houston Healthcare. Her story is inspirational, uplifting and incredibly relatable. So many people in this country struggle with their weight, for a myriad of reasons. No solution is one-size-fits-all. Having the strength to change your circumstances makes the difference.

Sarten, for her part, was never obese until turning the age of 23 or so, when her thyroid stopped working and she gained 100 pounds in nine months. She tried improving her diet and exercise routine, but struggled to lose the weight, even with her thyroid treatment. (More on her circumstances soon).

If that powerless feeling sounds familiar to anyone else -- or youre wondering if bariatric surgery might be an option for you, this following question-and-answer section should help.

We turned to the experts from the Redefine Clinical Weight Loss program to answer some questions.

For anyone who is struggling with obesity, and not seeing success with traditional weight loss methods, bariatric surgery might be a solution.

Undergoing bariatric surgery can improve peoples lives in many ways, from health to emotional well-being, according to HCA Houston Healthcare. Bariatric surgery helps limit food intake and absorption, and it allows for the maintenance of long-term, healthy weight-loss goals. These types of weight loss procedures can dramatically improve and control complications from health conditions such as Type 2 diabetes, high cholesterol, high blood pressure and sleep apnea. Other benefits of weight loss surgery include:

Decreased risk of heart disease

Less joint pain

Increased fertility during childbearing years

Relief from depression due to improved body image

A person with a body mass index, or BMI, higher than 40, or who is more than 100 pounds overweight; a person with a BMI over 35 who also has at least one or more obesity-related condition such as type II diabetes, hypertension, sleep apnea and other respiratory disorders, non-alcoholic fatty liver disease, osteoarthritis, lipid abnormalities, gastrointestinal disorders, or heart disease; or someone who has been unable to achieve a healthy weight loss sustained for a period of time with prior weight loss efforts, said Dr. Khoi Du, general and bariatric surgeon with HCA Houston Healthcare.

There are several variations. Here are a few:

Roux-en-Y gastric bypass surgery shrinks your stomach, which limits the number of calories and fat your body can absorb. The stomach is disconnected at the top and a small pouch is formed. Then a loop of the small intestine is brought up and connected to that pouch, which reroutes the gastrointestinal tract. About 90-95% of the food you eat afterward bypasses the stomach.

Sleeve gastrectomy, also known as the gastric sleeve, involves removing 80-85% of the stomach itself, leaving a smaller sleeve in its place.

Duodenal switch surgery is a combination of the other types of bariatric surgery. Surgeons remove part of the stomach to create the sleeve, then do a more extensive version of gastric bypass surgery. This type of surgery can offer greater weight loss and greater metabolic effects, but it also carries a higher risk of complications than the other two types. Learn more about surgery options, and what they entail, here.

Gastric bypass surgery is typically best for people with severe reflux issues, those with very high BMIs, and those with diabetes.

Sleeve gastrectomy surgery is best for people who have had multiple abdominal surgeries, along with high-risk patients, severely morbidly obese people (those more than 500 pounds), and people who take multiple medications.

The duodenal switch is good for patients with severe obesity, those who are good at following doctors orders, and those with metabolic diseases.

Preparing for surgery takes several months. Patients need to start eating the diet that they will need to follow the rest of their lives, so they get used to it beforehand, doctors said. This involves eating smaller meals with fewer carbohydrates and more protein. Patients must start eating smaller meals and chewing their food slowly and thoroughly before swallowing it. After a gastric bypass, the stomach is the size of a D battery; after a sleeve, the stomach is the size of two C batteries lined up. That means patients who overeat after surgery will experience the unpleasantness of the food coming back up, as the new stomach cant hold it all.

Patients also need to start an exercise routine, as exercise will be very important for them afterward to help shed the weight and keep it off. Most patients lose the largest amount of weight in the year after surgery. After that, it becomes more difficult to lose the weight.

In the days leading up to surgery, most doctors will have patients undergo a psychiatric evaluation to make sure they are doing the surgery for the right reasons, have realistic expectations, and are prepared for the limitations their new way of life will necessitate. Patients will also undergo rigorous blood tests and perhaps a sleep apnea test as well, as procedures to test the health of their hearts, lungs and gallbladder. Finally, most surgeons will expect a patient to stick to a largely liquid diet in the days immediately preceding surgery in order to shrink the liver to enable them to see better during the surgery itself.

Almost all bariatric surgeons now use minimally invasive surgical procedures, making five or six small cuts in the abdomen. Recovery time is much faster than it used to be, with most patients going home the day after surgery and feeling fully recovered within two or three weeks.

Its important to remember that bariatric surgery is not a quick fix or a shortcut. Bariatric surgery is a tool that some people can use to help them on a lifelong weight loss and behavior modification journey.

Obesity patients typically have more fatty tissue in the trunk area that decreases air flow. Many obese patients also have other conditions like high blood pressure, fatty liver and diabetes, to name just a few, which can make recovery more difficult.

Excess weight also makes it harder to intubate when breathing becomes difficult.

According to the Centers for Disease Control and Prevention, adults with excess weight are at even greater risk during the COVID-19 pandemic.

Having obesity increases the risk of severe illness from COVID-19. People who are overweight may also be at increased risk.

Having obesity may triple the risk of hospitalization due to a COVID-19 infection.

Obesity is linked to impaired immune function.

Obesity decreases lung capacity and reserve, and can make ventilation more difficult.

As BMI increases, the risk of death from COVID-19 increases.

That was a lot of helpful information -- but also a lot to digest.

For anyone who might be interested in talking to an expert about his or her personal circumstances, HCA Houston Healthcare wants to help. The Redefine Clinical Weight Loss program is unique in that it wants to assist its patients every step of the way. Deciding to undergo bariatric surgery is no small consideration, and experts from the program can get involved early when it comes to questions involving insurance, determining whether surgery is the right option, what kind of surgery each person might require; you name it -- from pre-surgery counseling and preparation to post-surgery support and education, youll be in the right hands, doctors said.

Take it from Sarten, who had been working as a wound and ostomy nurse prior to her weight-loss surgery. It was a twist of fate that landed her with in her current role with HCA Houston Healthcare.

The surgeon I worked with asked if I could help him get the program started, Sarten said. I realized that was exactly what I wanted to do -- help others feel as great as I did. I eventually lost 110 pounds. I looked and felt healthier.

In 2016, Sarten had a revision to a gastric sleeve. Her journey continues, personally and in helping others.

I have been able to continue my journey and have never been happier, Sarten said. I went from being in the sideline of my life to now being the star player. I now participate in all activities with my kids. I am now dedicated to helping my patients be as successful as possible.

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Thinking about bariatric surgery, but not sure where to turn? All of your questions, answered - KPRC Click2Houston

Exercise has many benefits, both curative and preventive, for physical and mental health. Any amount of exercise, even if it falls below the suggested amount, is likely to produce benefits.

Exercise benefits both mental health and physical health. Indeed, the National Institute on Aging say studies show that taking it easy is risky.

The Centers for Disease Control and Prevention (CDC) say that Regular physical activity is one of the most important things you can do for your health, and everyone can benefit.

Back in 1953, a pioneering epidemiological study in The Lancet showed that rates of coronary heart disease were lower among physically active London bus conductors than among less active bus drivers.

According to a recent review, since that early report, researchers have linked physical inactivity with more than 40 chronic conditions.

This article looks at some specific benefits of regular exercise for mental and physical health.

Regular exercise is good for heart health. Possible benefits include:

Reducing the risk of cardiovascular disease is an important benefit of exercise.

A person can begin experiencing the benefits of regular exercise right away, though the CDC recommend that adults perform 150 minutes a week of at least moderate intensity activity.

The benefits continue to increase as people are more active than this.

According to the American Diabetes Association (ADA), different types of exercise can benefit people with, or at risk of, type 2 diabetes by:

Exercise can also benefit people with type 1 diabetes by:

The ADA say, Physical activity and exercise should be recommended and prescribed to all individuals with diabetes as part of management of glycemic control and overall health.

The National Cancer Institute say there is strong evidence that higher levels of physical activity are linked to lower risk of the following cancers:

For example, a 2016 analysis of 26 breast, prostate, and colorectal cancer studies found a 37% reduction in cancer-specific mortality when comparing the most active patients with the least active.

There may also be a link between physical activity and reduced risk of other cancers, but the evidence is less clear.

Physical activity can help reduce anxiety, and this benefit can start right after a moderate or vigorous exercise session.

Longer term, regular exercise can also help reduce the risk of depression.

Regular exercise can help prevent the bone density loss that occurs with aging, say the CDC.

Moderate or vigorous muscle-strengthening and aerobic exercise, as well as bone-strengthening programs, can all help.

Real benefits to bone density begin with only about 90 minutes of exercise a week.

Weight-bearing exercises, such as walking and dancing, and resistance exercises are particularly good for bone health.

Weight-bearing exercise helps build strong muscles, which is particularly important for adults as they get older.

Strong scientific evidence shows that physical activity delays death from all causes, according to a 2018 report from the Department of Health and Human Services.

Even better, the benefits start to accumulate with modest amounts of moderate-to-vigorous exercise. The greatest jump occurs when a person goes from being inactive to being insufficiently active.

The CDC say there is good evidence that exercise can help maintain weight over time, although it may take more than the recommended amount to do so.

In general, losing weight and then keeping it off also require a healthful, balanced diet.

It is easy to overestimate the number of calories that exercise burns.

The CDC give some examples of the calories that a person weighing 154 pounds would burn during an hour of activity for:

In 2017, an overview of Cochrane Reviews, which look systematically at the evidence for particular interventions, examined whether exercise and physical activity help with chronic pain in adults.

The study concluded that a definitive answer would require more research.

The authors note that although the quality of evidence was generally low, There is some evidence of improved physical function and a variable effect on both psychological function and quality of life.

None of the interventions appeared to cause any harm. The authors of the overview noted limited evidence regarding improvement in pain severity.

According to the CDC, physical activity that includes more than one type, such as aerobic exercise, balance training, or muscle strengthening, can help decrease both the risk of falls and the risk of injury from falls in older adults.

Exercise helps people sleep, and some of the benefits can start immediately. Regular exercise can help by:

Because exercise can improve bone health, it can treat or prevent osteoporosis.

Regular exercise also helps prevent falls and fractures related to muscle weakness and lack of balance, which is particularly important for people with osteoporosis.

Regular exercise can reduce the risk of dementia and Alzheimers disease in adults.

In people over the age of 50 years, exercise also improves certain aspects of cognition, such as processing speed.

A 2016 study reviewed the evidence indicating that physical activity, cognitive activity (such as learning new skills), and eating a Mediterranean-style diet promote brain health in older adults.

The results suggested that these behaviors, perhaps in combination, may help keep the cognitive manifestations of aging and neurodegenerative disease at bay.

Regular exercise can reduce the risk of many serious diseases, improve mental health and mood, and extend lifespan. Exercise benefits everyone.

Some benefits arise with very small increases in physical activity for people who are currently inactive.

Even if a person is far from meeting the recommended weekly activity levels, those first small steps are important and worthwhile.

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The benefits of exercise for your physical and mental health - Medical News Today

When gyms shut down in 2020 because of the coronavirus pandemic, it became obvious that an expensive gym membership and a certifiedpersonal trainerweren'trequirements for achieving our fitness goals. Without access to cardio machines and weight rooms, we learned that building out some kind ofhome gymcould help us stay healthy and activeduring quarantine times.

Whether you plan to never return to the gym, or you'll be there day one when it reopens, having some gym equipment at home is a smart move. But what exactly is worth buying for your home exercise setup?

The options are seemingly endless, fromhigh-end smart workout equipment,rowing machines,treadmillsand ellipticals, to budget-friendly and space-saving options likeresistance bands,weights,foam rollers,yoga matsandkettlebells.

No matter your fitness level or fitness goal, whether it's to burn calories,lose weight, get your heart rate up, build muscle through strength training or just get healthier, we've got the best home exercise equipment you can buy.

Editors' note: Because many people are now exercising at home due to the pandemic, some of this fitness equipment may come in and out of stock. Availability on Amazon and other online retailers is subject to change, but you can still find some of this home gym equipment at some brick-and-mortar stores.

Not only can this system attach to pretty much any door, but you can anchor it to rafters, trees or outdoor posts as well. No matter where you set it up, you can use it to practice and master TRX's seven "foundational moves" (pushing, pulling, lunging, hinging, squatting, planking and rotating), all of which are meant to target core and full-body strength.

The system's accompanying exercise guide and online workout list help make it appealing to newcomers to TRX and seasoned practitioners alike. And, as CNET previously reported, this particular training system is fitness-trainer approved. Read more.

These durable resistance bands from FitCord pack a one-two punch when it comes to longevity. Made of dipped latex -- the most durable material for resistance bands -- the FitCord X-Over resistance bands feature a scrunched nylon safety sleeve that protects the latex underneath from UV damage and harsh weather. The sleeve also protects you in the case that your band snaps during use, but that's unlikely with a dipped latex resistance band.

FitCord makes X-Over bands up to 55 pounds in resistance, which is plenty for the average person who wants to work out with resistance bands.

Check out our other favorite resistance bands you can buy right now.

For those who might balk at this mat's price, we'd like to highlight the reviewer who described it as the "Cadillac" of yoga mats -- grippy enough for fast-paced vinyasa flows and cushiony enough for floor-based stretching. That said, that aforementioned grippiness may have to come with some time and effort on your part.

Some reviewers noted that the mat can get slippery during hot yoga. Manduka's care instructions recommend a salt scrub to "break in" the surface of the mat, which can help.

Check out our other yoga mat recommendations. Read more.

A killer feature of NordicTrack's treadmills is iFit, the company's on-demand workout streaming service that takes you on real-world walks and runs with a trainer. You can pick from more than 16,000 guided workouts, including over 1,000 that were shot outdoors on courses all over the world, from the rainforests of Costa Rica to the Seine river in Paris.

The NordicTrack T 6.5 Si is a modestly priced treadmill that includes iFit, which you can use with the built-in 10-inch touchscreen. The treadmill has a 10% total incline to challenge yourself on hills.

If you're willing to invest a bit more, the new 2021 model of the NordicTrack Commercial 1750 has an upgraded touchscreen, a fan to keep you cool and a -3% decline to simulate running downhill.

Looking for even more treadmills? Check out our list of the best treadmills for 2021.

The NordicTrack Commercial 14.9 really has it all -- an adjustable stride length, a 14-inch color touchscreen, oversized cushioned pedals, auto-adjustment capabilities and Bluetooth compatibility. At 32 pounds, it also has one of the heaviest flywheels on the market, and when you combine that with magnetic resistance, the result is an impressively quiet machine with smooth movement.

Check out our list of the best ellipticals for more options.

This simple (read: nonvibrating, untextured) foam roller may seem a little basic, but that actually makes it perfect for a home gym setting. Praised by reviewers for its durability, this foam roller is firm enough to target soreness in the shoulders, legs, neck and back. Use it before or after a low-impact workout or a high-impact workout. You can also easily use it with other home exercise equipment, such as a stability ball or ankle weights.

Some reviewers specifically noted that this foam roller was perfectly suited for chest-opening exercises, since they could choose between three lengths (12, 18 or 36 inches) to fit their height.

Check out our list of the best foam rollers for more great buys. Read more.

Reviewers were big fans of the price point for this set of six kettlebells (comparable sets can run for $100 more). But, this set's best feature -- and why it's perfect for a home gym setting specifically -- is its vinyl coating. Unlike cast iron kettlebells, these are designed for softer landings, in terms of both noise and impact, and with the longevity of the weight in mind, since the coating protects the weight from scratches and damage while training.

Looking for more options? We've got a list of the best kettlebells right here. Read more.

Jumping rope is a great workout for its range of motion, calories burned, weight loss and getting your heart rate up. This adjustable, tangle-resistant jump rope from Qwesen proves that cardio equipment as essential as a jump rope doesn't have to be boring.

Its foam handles offer a comfortable grip on the jump rope while its steel wire rope provides enough momentum for a steady, smooth rhythm -- in turn, reviewers write that it's great for double- and triple-jumping. The rope comes coated with PVC for protection, ensuring long-term cardio workout use. Read more.

This foldable bench is about as customizable as it gets, with six back positions, four seat positions and the option to lay completely flat while weight lifting. Reviewers praise the bench's ease of adjustment, the fact that it's foldable for storage and its sturdiness (its weight capacity stands at 500 lbs.). Plus, the padded seat and foot holds make even a longer workout or training session comfortable.

The NordicTrack Speedweight gives you the versatility of an entire weight rack without taking up so much space. The weights start at 10 pounds and go up to 55 pounds in 2.5-pound increments, allowing you to get stronger over time without needing to buy more dumbbells.

Check out our ranking of the best adjustable dumbbells for 2021.

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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The best home exercise equipment to buy in 2021 - CNET

The keto diet has long been touted as one of the best ways to lose fat, and while that may be true, a new study shows that there may be even better ways to shed pounds and cut your consumption. Research published in Nature Medicine examined both the keto diet and a plant-based, low-fat diet to see which is more effective, and the results might just surprise you.

The study was led by a scientist at the National Institutes of Health named Kevin Hall. Hall took a group of 20 people and put half on a keto diet, which is a low-carb, high-fat diet, and he put half of the people on a high-carb, low-fat, plant-based diet. They all stuck with their designated diet for two weeks and then switched to the other one. This way, Hall was able to get the results of every subject for both diets to truly see which worked better for consumption, insulin levels, and fat loss overall.

RELATED: 15 Underrated Weight Loss Tips That Actually Work

At the end of the study, Hall found that those on the low-fat diet had a larger cut in consumption: By about 700 calories per day, on average. On keto, the drop was closer to 300 calories a day. Hall also noted that the low-fat diet led to a little bit more fat loss than keto, but it was minimal. However, the study was only for a short period of time, so it's a bit unclear how much more fat could have been lost during a longer period of time.

Hall primarily wanted to look at the insulin levels of the subjects, which he shared with The Washington Post. As The Post pointed out, your body processes carbs with insulin, and when you cut carbs, as you do on the keto diet, it affects your body's insulin level. In this study, Hall found that while the low-fat diet did cut down on consumption, he told The Post, the subjects' insulin levels were "through the roof." (Related: Is the Keto Diet Safe? The Real Risks and Rewards of Going Ultra-Low Carb)

Every diet will work differently for every body, and if you're looking to make a lifestyle change to lose fat or trim some inches, your best bet is to work with your healthcare provider to figure out what will work best for you. While a keto diet is effective in helping people lose weight, it may not be the best choice for you, and it's certainly not a long-term diet. Thanks to this study, we now know a low-fat diet can be just as effective, if not more so, in helping you lose fat.

As always, studies are constantly being done on all these diets, and scientists and researchers are learning more and more about them every day. For more health news, make sure to sign up for our newsletter.

Originally posted here:
This Diet Is More Effective Than Keto for Fat Loss, New Study Finds | Eat This Not That - Eat This, Not That

When life throws us a curve ball, we must adapt and change our plans as need be. Its tempting to hit pause when things go awry, including a global pandemic that has knocked us off course for almost a year. Resist the urge to put your plans on pause until things return to normal, because they never do. This time of year, weight loss is one of the most popular resolutions. Here are six common reasons we hit pause or give up:

1. Commitment. One of the biggest mistakes in all of dieting is to shift from one approach to the next, but never really sticking to one thing. Diets are notorious for producing only temporary success. But when the diet fails, we blame ourselves. Diets have a 95% failure rate. Yet because we achieved temporary success, we blame ourselves rather than the diet that is near impossible to follow.

Most dieters say that its harder to maintain the weight than to lose it. Healthy eating is a lifelong process. The more you commit to behavior change because you believe in the process, the more the process is likely to work for you.

2. Impatient. There is a natural tendency to underestimate the time needed to reach a goal. Everything seems to take longer than we think that it should! When a goal takes longer than we think it should, then its easy to feel defeated, get discouraged and be tempted to give up the goal. In setting goals, it is important to be realistic about the time needed to achieve a positive, long-term change in behavior.

3. Difficulty. Not only does everything take longer than we think it will, it requires more hard work. Dieters often confuse two terms that appear to be the same but are quite different; simple and easy.

We want to believe that once we understand a simple concept, it will be easy to follow a plan and achieve the outcome we want. If this were true, everyone who understood that they should eat a healthy diet and exercise regularly would be in good shape. Diet books are almost always at the top of the best-seller lists.

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In setting goals, it is important to realize and accept that real change will take real work. Change takes some sacrifice. Understanding the price of success in the beginning of the change process will help prevent disappointment that can occur when challenges arise later in the change process.

4. Priorities. Dont underestimate the distractions and competing goals that will invariably show up once you set your goal. Be aware that something may come up to throw you off course. This distraction could be an unexpected problem or an opportunity. If you assume that unexpected distractions and competing goals will occur, then youll feel more prepared when it happens. By planning for distractions in advance, you can set realistic expectations for change and be less likely to give up on the change process when either special problems or special opportunities emerge.

5. Rewards. Dieters tend to become disappointed when the achievement of one goal doesnt immediately translate into the achievement of other goals. For example, a dieter who loses weight may give up on the weight loss effort when no one takes notice.

Theres usually some desire beyond just losing the weight. What do you want the weight loss to do for you? Make you more confident, more socially at ease or simply improve your other overall wellness? Think of any long-term goal, like weight loss, as an investment in yourself and your own development.

6. Maintenance not taking a long-term approach. One of the first reactions of many dieters upon reaching their weight goal is to think, This is great. Now I can eat again. Lets celebrate with some pizza tonight. Of course, this mindset leads to future weight gain and the yo-yo effect that is, unfortunately, so common in dieters. Losing weight and keeping it off is far more than eat less, exercise more. It is a mindset.

Even without a pandemic, there will always be excuses we can find to skip the gym. There will never be a perfect time to get fit. So, stop hitting pause. Learn to adapt to changes as need be so you will succeed.

Perry Buchanan, owner of PT Gym, is certified as an exercise physiologist through the American College of Sports Medicine, and fitness nutrition specialist through the National Academy of Sports Medicine. Email him at perry@ptgym.com. Follow @ptgym on Twitter.

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PERRY BUCHANAN: Resisting the urge to hit pause - The Albany Herald

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