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Living longer these days isn't as challenging as you might think. We all know diet and exercise is key to maintaining overall health, but there's many other positive lifestyle changes that make a big difference and can add years to your life, according to experts we spoke with. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Yale R. Smith MD, with The Center for Antiaging, Aesthetic and Rejuvenation Medicine says, "Eat a healthy diet, based on the Mediterranean model. This will lower your risk of diabetes and the cortisol that inhibits insulin production. If an immediate change won't work for you, begin with small changes. Start by substituting one fast food meal a week with fresh fish (not fried) and vegetables. Continue replacing unhealthy foods with more healthy foods."

Dr. Smith emphasizes, "The biggest threat to your health and longevity is excessive cortisol levels caused by stress. Have your doctor check your cortisone level if you are under stress, then test to rule out other diseases. If stress and high cortisone levels are present and likely causing your physical problems, work with your doctor to identify the cause of your stress and develop an individualized plan to lower your stress."

Dr. William Li, physician, scientist, president and medical director of the Angiogenesis Foundation, and author of Eat To Beat Disease: The New Science of How Your Body Can Heal Itself shares, "Moving your muscles regularly, even walking, keeps your body's health defenses working as you age. Physical activity improves your circulation, activates your stem cells to keep regenerating your organs, improves your health, gut bacteria that help your immunity, and lowers body inflammation."

Dr. Li suggests, "Getting good quality sleep for 8 hours a night. Don't eat too close to bedtime which can interfere with deep sleep. Stop watching your screen for an hour before going to bed because the blue light from devices will make it harder to get deep high-quality sleep. Even though you may not be physically in motion during sleep, your body is highly active during deep sleep. This activity is recharging your health defenses, everything from your health gut bacteria to your immune system. Your brain actually expands and opens up a cellular sewer system during deep sleep to dump out the toxins it accumulated during the day."

Dustin Nabhan, VP of Health & Performance with Canyon Ranch adds, "Nighttime sleep and naps both reduce stress, which may be a reason that sleep appears to boost longevity. Create a sleep routine that works for you. This may include turning notifications off on your phone an hour before bedtime, reducing screen time, meditating to unwind, or incorporating blackout curtains. If you are still struggling with achieving quality sleep, talk to your doctor about a sleep study. There are also many smart devices that track how well you are sleeping and offer recommendations for improvement."

Gail Saltz MD, Clinical Associate Professor of Psychiatry The New York Presbyterian Hospital and host of the "How Can I Help?" podcast from iHeartRadio says, "The earlier the treatment the more quick the resolution of clinical depression or anxiety disorders. We know that ongoing depression carries an increased risk of death by suicide as well as impact on the cardiovascular and the brain which decreases life expectancy. Similarly chronic high anxiety causes increased cortisol levels that harm multiple body systems."

Dr. Saltz recommends, "Practicing daily relaxation methods, such as paced deep breathing, progressive muscle relaxation, etc. High stress leads to burn out, illness, shortened lifespan. Having a daily routine that decreases internal stress daily can decrease ongoing stress levels."

Lisa Richards, a nutritionist and author of the Candida Diet explains, "Longevity is highly connected to diet and lifestyle. Protein is essential to life. It is one of the three macronutrients that fuel the human body providing energy, muscle building, and much more. When it comes to protein, animals are not the only source that should be considered. Many plant-based foods provide protein that can meet the complete amino acid needs of the body, some individual and some through proper pairing. Plant-based protein sources are superior to most animal-based sources based primarily on their fat content. Animal proteins are typically high in saturated fat, excluding most fish, which is detrimental to heart health. Plant-based protein combinations that contain all nine essential amino acids are known as complete proteins. Some common complete protein combinations include whole grain brown rice and black beans, whole wheat bread and peanut butter, pasta and peas, chickpeas and tahini (which are in hummus). Quinoa and soy are both plant-based complete proteins on their own. An added bonus of switching to plant-based sources of protein is the addition of anti-aging, and reversing in some cases, antioxidants present in many plant foods."

Trista Best, MPH, RD, LD reveals, "Intermittent fasting may be an excellent way for those over 50 to lose weight and also improve their longevity. The intermittent fasting approach is typically done in a 16 hour fasting window with an 8 hour eating and drinking window. Alternate day fasting requires the dieter to fast one day and eat / drink the next. Twenty-four hour fasts are done once or twice a week, rather than alternate days like the previous. For periodic fasting the individual will fast multiple days, three or less, once a month. Dry fasting is said to have weight loss and immune support benefits. Weight loss is attributed to the decrease in food while the immune benefits are from specific cellular processes that occur. Damaged cells are more easily removed from the body during this time as the digestive tract can focus on this process alone and the immune system is essentially reset."

Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist and National MediaSpokesperson for the Academy of Nutrition and Dietetics shares,"Red meat and processed meats like sausage, bacon, deli meats, are high in saturated fat, which is pro-inflammatory, and can cause plaque buildup, which increases risk for both heart and neurodegenerative diseases. Processed meats also contain high amounts of sodium, which negatively impacts our heart health. For longevity, it's best to swap out the red meat for lean cuts of protein and plant protein choices such as beans, lentils, peas, nuts, seeds. They are highly nutritious containing vital vitamins, minerals and are a good source of dietary fiber and protein.. Nuts and seeds also contain heart healthy and anti-inflammatory essential fats. They can be made into bean or lentil or nut burgers, added to salads, stews, chilis,sandwiches, wraps, added to grain dishes, and can be blended up into dips or spreads (such as hummus, almond butter). The US Dietary Guidelines recommends 1 cups of legumes per week and 5 oz of nuts and seeds per week."6254a4d1642c605c54bf1cab17d50f1e

Ehsani says, "Dark leafy greens are one of the most nutrient rich foods! They are packed with vitamins, such as vitamin K, A, and C, they are rich in folate, iron, and contain a few grams of both dietary fiber and protein. Research has shown that individuals who eat dark leafy greens daily, had a slower rate of cognitive decline. Eat them raw, in a salad, add greens to smoothies, stuffed them into sandwiches, wraps or try them lightly sauted. The US Dietary Guidelines recommends 1 cups of dark leafy greens per week."

Jean Connors, M.D., medical director in the hematology division of Brigham and Women's Hospital and the Dana Farber Cancer Institute, associate professor of medicine at Harvard Medical School, and Scientific Steering Committee member for the World Thrombosis Day campaign says explains,"Blood clots are one of the leading causes of preventable death worldwide. In fact, 1 in 4 people are dying from conditions caused by thrombosis (commonly known as blood clots), according to the World Thrombosis Day campaign, and sudden death is the first symptom for nearly 25% of those who develop the condition. (WTD/CDC) The below health tips drastically decrease one's risk of developing a blood clot and can effectively add to your lifespan when followed closely.

Emily Gold Mears, a former lawyer turned citizen scientist, healthcare advocate and author of Optimizing Your Health explains, "We are exposed to a vast amount of toxins every day. As we accumulate more and more toxins, our ability to remain healthy declines. The body burden of toxins is an undeniable factor in most, if not all chronic diseases. Increase your lifespan by eating organic food when possible, refer to the EWG (Environmental Working Group) for the cleanest and the most pesticide laden produce, filter your water, invest in an air filter, replace plastics with glass, ceramic or stainless steel, replace toxic cookware with non-toxic brands, replace toxic cleaning products with vinegar and water, invest in a non toxic mattress, replace personal care products with non toxic brands and stop using pesticides."

Mears states, "As we age, lung function and capacity declines. This results in the absorption of less oxygen. Proper breathing is associated with nearly every aspect of good health and longevity. There are many different methods of proper breathing but the easiest include breathing through your nose instead of through your mouth. Another easy method to adopt is "Box Breathing". This is taught to Navy Seals, athletes and others. Inhale through the nose for a count of four seconds, hold the breath for four seconds, exhale through the mouth for four seconds and hold the exhale for four seconds."

Mears says, "As we age, the water content of our bodies decreases. All biological systems depend on water. We have heard for years that we should drink 8 glasses of water a day. This turns out to be just an average because the goal is to replace the amount of water that we lose throughout the day. Optimal amounts will depend on what climate you live in, how active you are, your age, your size, how much you sweat and how frequently you urinate. An easy way to monitor your fluid balance is to check your urine output. The darker the color of your urine, the more dehydrated you are, and the optimal color should be that of light straw."

Teresa Cowan Jones, Director of Spiritual Wellness with Canyon Ranch says, "Studies show that purposeful living is linked with lower risk of heart attack and stroke, less inflammation (and therefore reduced risk for chronic diseases) and diminished rates of Alzheimer's. Additionally, when we find a sense of meaning in our daily life we become more resilient, motivated, and better able to tackle obstacles."

Jennifer Baker-Porazinksi, Physician with Canyon Ranch says, "Family doctors are in a unique position because they get to follow their patients throughout their lives. From this vantage, we see firsthand how lifestyle choices impact health. Approximately 80% of chronic diseases are caused by modifiable risk factors, which means that simple changes can both prevent and slow their progression. For optimal health, I encourage people to engage in physical activities that they enjoy, to make healthy food choices, to avoid tobacco, to moderate alcohol intake, and to prioritize sleep. I also emphasize how important it is to connect with others, to manage stressors and to get outside in nature. This is my prescription for a happy, healthy life."

Stephen Brewer, Medical Director with Canyon Ranch states, "Live your life in moderation. Extremes of anything are generally not good. Extremes in exercise to overeating to working excessive hours have all been shown to be detrimental to our health. One needs to push ourselves on a regular, manageable basis. Overdoing it does nothing but result in breakdown of the body through overuse syndrome, disordered eating habits, and unnecessary stress from maintaining unsurmountable expectations. One needs to find a happy, manageable balance. This is where moderation is key."

Deirdre Strunk, VP of Spa at Canyon Ranch says, "We are all busy. It's the nature of the world we live in today. But making time for self-care should rank up there with that work deadline or what to eat for dinner. Self-care can be as simple as taking the longer route home because you enjoy the view more, getting lunch with a friend, playing music you enjoy while you do your daily skincare routine, or putting a face mask on during any of your mundane daily tasks. Find something that works for you that makes your day or week a little more fun, then make sure you prioritize that time for yourself. Increasing time for yourself in ways that you enjoy will reduce stress and contribute to a happier, longer life."

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These Simple Tricks Will Add 10 Years to Your Life Eat This Not That - Eat This, Not That

IF YOU'VE booked to go away for the Easter weekend and worried youve left it too late to ditch the weight then dont stress.

These six easy steps will help you shed 10lb in just a week without succumbing to a diet of smoothies and salads.

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Obviously, a lot of that will be water weight - any diet plan that says it can help you lose 10lbs of body fat in a week is either lying or is grossly irresponsible.

But if all you're after is a quick fix for a day or two so you can feel your best in those holiday photos or you just want to kick start a healthy weight loss journey then these six easy to follow steps will come in handy.

The key to any kind of weight loss is in reducing your calorie load.

A good way of keeping track is using a calorie tracker like MyFitnessPal, which will help you to set goals (1,500-1,650kcals a day should be manageable for a short space of time).

But if calorie reduction was really that easy, we'd already be doing it.

So on top of using a tracker, you might want to try intermittent fasting.

By reducing your eating window, you're naturally going to consume fewer calories.

Dr Michael Mosley is the guy who came up with the 5:2 diet and he recommendssetting yourself a 10-hour window - which is more generous than some IF programmes.

All that means is that if you have your breakfast at 10am, you finish your last meal at 8pm.

While diet is crucial for losing body fat, you can't get away from the fact that exercise plays a huge role.

And weight training in particular is key when it comes to transforming body shape.

When you lift heavy weights, you're breaking down the muscle - causing it to repair itself and get stronger.

That process needs energy and your body turns to its own fat supply to keep those muscles fed.

PT Laura Hoggins writes in her book, Lift Yourself:"If you're wearing a calorie-tracker while you pound the treadmill, it may well tell you that you're burning more calories during that 30 minutes on the treadmill that when you do 30 minutes resistance training.

"However that's not the whole story. Strength training gives you a higher percentage of lean muscle mass.

"If you have more muscle mass, you'll also have a higher metabolism so you'll burn more calories just staying alive - not just in that half an hour when you're training, but every single hour of the day and night."

That means that if you want to keep on burning fat even after you've finished working out, lifting heavy might be the solution.

You don't need to be wearing lycra and you don't have to carve out time in the day to workout.

Non-Exercise Activity Thermogenesis, or NEAT, is where we burn calories while doing anything that's not eating, sleeping or actual exercise.

Try balancing on one foot or squatting while you brush your teeth, walking to the shops, playing with your kids more and using a basket down the supermarket.

Even going for a 20-minute stroll at lunchtime can help.

You can still jot up around 2,000 steps - and that's before you even factor in the walking you do during the rest of the day.

So plug into your favourite playlist or podcast and get out for a break. You'll be at your 10,000 step goal before you know it.

OK so as we say, 10lbs in seven days is going to be largely water weight - but dropping that can make you look a lot leaner.

When you see bodybuilders and bikini models, one reason they look so tiny is that they're no longer holding onto any water weight (some go extreme lengths to dehydrate themselves which is really not a good idea).

Water retention happens when you get excess fluid building up inside your body.

To stop it from happening, try to eat less salt and consume more magnesium and B6.

Those are found in things like leafy greens, beans, bananas and walnuts.

You can also reduce it with regular exercise and moving around more.

Note that we don't say bin the carbs altogether.

If you're looking to dramatically reduce your weight fast then you're probably going to have to limit the number of carbs you eat.

But that doesn't mean cutting them out altogether.

Just go for whole food options (half a sweet potato, a small cup of wholegrain rice) and then load up on lean proteins.

Plenty of research has found that protein can help to reduce your appetite and boost metabolism.

Replace starchy carbs with colourful veg instead.

It's a no-brainer but if you're trying to reduce body fat, the first thing you might want to do is quit the junk.

Base your diet around whole foods, using mostly single-ingredient foods.

That means buying, say, a chicken, some peppers, tomatoes and some rice - instead of opting for a ready-made stew.

As we say, don't kid yourself that these quick fixes are sustainable or necessarily mean that you've burned any fat.

And if you have any history of disordered eating then it's really not a good idea to set yourself these sorts of goals.

But if you are getting ready for something soon and you do want to change the way you look or feel, then there are options.

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How to lose weight fast and shed 10lbs in one week in 6 steps WITHOUT ditching carbs... - The US Sun

Intermittent fasting is a popular style of eating which could help you lose weight. It works by limiting the amount of hours that you can eat during the day.

There are lots of different eating patterns to choose from, with the most popular one involving a 16-hour fast each day. You are not restricted on the types of food you can eat, only when you eat them.

It's important to look after your physical and mental health when following a diet plan. We've put together a guide all about intermittent fasting and how it can help you lose weight.

Read more: What is a calorie deficit and how can it help you lose weight?

Intermittent fasting is an eating pattern that some people use to lose weight. It works by limiting the time during the day when you are allowed to eat. It is currently one of the most popular health and fitness trends.

When following an intermittent fasting plan, you are not limited with what types of foods you can eat, only when you eat them. Because of this, it's not really a diet, but more like an eating pattern. Common intermittent fasting patterns involve 16 hour fasts daily, or fasting for 24 hours twice per week.

The 16/8 method involves restricting your daily intake to an eight-hour period, such as 1-9pm or 12-8pm. Between these eating periods, you fast for 16 hours.

Eat-stop-eat is another popular diet. This is when you fast for 24 hours a couple of times per week, and eat normally in between.

By reducing the amount of time for eating, intermittent fasting makes you eat fewer meals. This in turn means that you eat fewer calories. Reducing your calories is one of the most effective ways to lose weight. To read about calorie counting, click here.

There is also some evidence to suggest that intermittent fasting changes your hormone levels to facilitate weight loss. You should talk to a healthcare professional before going on any diet plan or eating pattern.

Read this article:
What is intermittent fasting and how can it help you lose weight? - Wales Online

If the headline caught your eye, you're going to love what Steve Theunissen, RDN, has to say about key eating practices to achieve a flatter belly. He says: You should enjoy eating what you're eating, it shouldn't cost you more than you can afford, and it should be a plan that's simple enough to follow your entire life.

"Instead of going on a diet, try to change your eating patterns," says Theunissen, owner of Smart Fitness Results.

Oh, and Theunissen wants to make something clear about specifically targeting abdominal fat. You can't.

"When you reduce fat, it gets cut from all parts of your body and not just the belly," he says. "Your thighs, arms, waist, and even your face will show the effects of fat loss."

If you're looking for speedy results, "I'd highly advise intermittent fasting," he says. Intermittent fasting is limiting your eating to a defined window of time. "It cuts fat tremendously from all parts of your body, including your abdomen."

Meanwhile, you can try these other habits for quick belt-tightening, according to experts. Then, for details, read Ways Fasting Can Help You Lose Weight.

Recent research has called into question the long-held belief that eating breakfast is a reliable weight-loss strategy. But many nutrition experts still advise clients not to skip the morning meal but focus on eating healthy foods that promote weight loss.

"It's not just about getting enough calories, but also about getting the right kind," says Reda Elmardi, RD, a certified strength and conditioning specialist for The Gym Goat. "Studies have shown that people who eat a high-fiber breakfast tend to have lower a BMI (body mass index) than people who skip breakfast."

Get in the habit of eating high-fiber cold cereal or hot oatmealboth are good sources of fiber.

Another food that battles belly fat is protein. A 2020 study in the International Journal of Environmental Research and Public Health compared two common breakfast types: eggs and toast versus bran cereal with sugar, milk, and orange juice. Both types of breakfasts were consumed by the same group of 50 overweight but healthy people on two different days.

The researchers found that the protein-rich egg breakfast improved satiety following the meal. The participants consumed less food at lunch and dinner following the egg breakfast than they did after the sugary breakfast cereal meal.

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One of the most effective ways to get rid of belly fat is by getting into the habit of eating to satisfy hunger rather than out of habit, eating because you're anxious or depressed, or eating because, well, you're actually not hungry but thirsty.

"About 75% of people have their thirst and hunger mechanism confused," says Bess Berger, RDN, who specializes in women struggling with polycystic ovary syndrome (PCOS) at Nutrition by Bess. "That means sometimes when they think they're hungry, they're really just thirsty, but end up eating more. If we make sure we are adequately hydrated, we can end up consuming less when we are actually hungry."

When you cook your own meals at home, you should automatically eat healthier simply because restaurant meals are typically very heavy in extra calories, carbs, fat, and sodiumall nouns synonymous with unhealthy eating. By cooking, you naturally prepare foods more mindfully. And it's easier to get in the habit of avoiding unhealthy fats like refined oils, junk food, chips, cookies, and other packaged snacks that are loaded with preservatives, says Theunissen.

It's not an eating habit per se but it influences your eating habits. Making a habit of avoiding daily drinking of alcohol can help you significantly reduce belly fat.6254a4d1642c605c54bf1cab17d50f1e

Why? "Drinking beer, wine or cocktails consistently will cause the alcohol to absorb and be quickly converted into fat, which tends to deposit in your abdomen," says Juliana Tamayo, a nutritionist with FitnessClone.

What's more, when you drink alcohol, you're not only getting calories from the beverage but often you are consuming more energy-dense foods like pizza, chips, Buffalo wings, and cheeseburgers. Even if you don't drink alcohol, watch the number of calories you consume from beverages. They can be sneaky. Instead, make a habit of choosing water, fruit-infused waters, and unsweetened iced tea as your go-to zero-calorie beverages.

David Brendan, RDN and certified personal trainer with StartRowing, is another advocate of intermittent fasting for speeding up fat loss. He recommends a 16-hour fast and scheduling a resistance training workout at the tail end, sometime between the 13th and 16th hour of the fast before eating. That habit will accelerate fat burn, he says. After the fast and exercise session, your body is ready to use that fuel.

"You must also stay hydrated with water to the point where your urine is clear," he says.

Good hydration is critical to a body that functions properly, which includes burning fat efficiently.

Everybody is different. What works for one person, may not work for another when it comes to losing weight. But a few things are consistent across the board, says Johna Burdeos, RD, LC, CNSC.

"For weight loss, slow and steady and setting realistic goals wins the race," says Burdeos.

Because so many of us need help sticking to a plan, she says teaming up with a dietitian may be your best bet.

"Work with a registered dietitian who will collaborate with you on a tailored diet plan that you can actually live with long-term," she says.

You've heard this advice a zillion times, but are you doing it? Find out the next time you sit down for a meal and check your plate. Does it resemble Monet's The Artist's Garden at Argenteuil? In other words, is it full of color?

"Half of your plate should be filled with nutrient-dense fruits and vegetables," says Burdeos. These foods should also be your primary snacks along with nuts. "They confer many important health benefits regardless of if you are trying to lose weight or not."

Because fruits and vegetables are typically low in calories, they reduce or prevent you from consuming extra calories in between meals that are normally stored as fat deposits, says Daniel Boyer, MD, of the Farr Institute, a research organization supporting public health.

"Additionally, consuming foods that enhance metabolism like mineral-rich foods, ginger, and legumes may also create calorie deficit, an important factor needed for proper weight management," says Boyer.

If you make a habit of adding non-starchy vegetables to every meal and every snack you eat, you will automatically increase your fiber intake and lose body fat, says Blanca Garcia, RDN, a registered dietitian nutritionist with HealthCanal. "Fiber is a complex carbohydrate that does not digest and is not absorbed; it works as the broom of the intestines," she says. "This allows for your body to not absorb all available carbs, protein, and fats that can contribute to abdominal weight."

Fiber also contributes to a healthy diversity of bacteria in the gut, which reduces inflammation and helps combat obesity. If you believe it's difficult to get more fiber into your daily diet, you haven't read our story, Popular Foods with More Fiber Than Oatmeal.

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Best Eating Habits for Faster Abdominal Fat Loss, Say Experts Eat This Not That - Eat This, Not That

The Pioneer Woman, Ree Drummond, is a true legend when it comes to serving up amazing recipes, in addition to DIY, home, gardening, pet, and general lifestyle tips. The 53-year-old has 4M followers on Instagram, and it's clear why. The "designer of dishes" is a mom of fourand several adorable pupslives on a farm, hosts a cooking show, has published cookbooks, owns a restaurant and bakery called The Pioneer Woman Mercantile, has a website that's chock-full of daily inspiration, and so much more. In Ree Drummond's extra time (cough, cough), the talented star dropped 55 pounds in one year. She truly does it all, looks utterly amazing, and we absolutely needed to find out some of The Pioneer Woman's workout secrets and health tricks she followed to drop that weight.

Read on to learn more, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

As so many of the rest of us can relate, Drummond finds it difficult finding the time to exercise with an extremely busy schedule. She recently explained on her blog, "With the exception of walking with the dogs, I had pretty much given myself permanent permission 'not to have time' to exercise because of work, scheduling issues, and any other excuse I could come up with. So last January, at my highest weight ever and with the wedding of my daughter looming in May, I just knew I had to start."6254a4d1642c605c54bf1cab17d50f1e

Sound somewhat familiar? Carving out healthy (and necessary) "me time" is half the battle, and most people in the U.S. are below the recommended amount of physical activity. (Cleveland Clinic previously reported that a whopping 80% of Americans aren't getting enough solid exercise.) It's important to find ways to make exercise a lifestyle, and Drummond certainly learned how to do it right. Read on to learn more about The Pioneer Woman's workout secrets and weight loss tricks.

Related: Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says

The most important first step Drummond did was to consume less calories and eat smaller portions. To help with this part, she weighed the food she ate and used Happy Scale, an app that kept track of her weight on the daily. Her diet included extra protein, less sugar, and absolutely no alcohol.

Exercise was also integral. Drummond used her rowing machine, did Pilates, and walked a lot. She also worked on building muscle and incorporated lunges, squats, and weight lifting in her workout regimen. "I can't emphasize this enough: Building musclenot just the smaller muscles in your arms, but the larger muscles in your legs and buttwill turbo charge your weight loss like nothing else and set you up for more success. The months I spent doing squats, lunges, and [deadlifts] early in my weight loss process really laid the foundation for a summer and fall of more efficient calorie burning," Drummond wrote in her blog back in February.

Related: Kaia Gerber's Workout Shows Off Her Killer Abs And Toned Body

Drummond offered thoughts on her blog about her weight loss journey. "'Skinny' has not been my primary goal," she writes. "Though I had gained considerable weight over the past three years and I definitely wanted to slim down for Alex's wedding in May, what motivated me the most was just wanting to feel better and have more energy. In January, just before I bit the bullet and took the leap, I was tired, puffy, and desperate (I will write about my rock bottom sometime; it's quite a story)and I knew I shouldn't be feeling that way. So while the eighties child in me does not necessarily bristle if someone occasionally says an encouraging 'You look thinner!' or 'You've lost weight!' I mostly just think about how much better I feel every day and feel grateful that I've made it over the hump." And that she has!

The cooking legend also specified things she did not do in the process. These included no trainer or weight loss programs of any sort (like Keto or Paleo), no special food items, and she did not fast. She advises that her plan worked for her, but advises, "If any of it helps you or inspires you, that's wonderful. But don't take it as gospel, and definitely talk to your doctor before starting anything new. You know your bod and yourself better than anyone!"

Whenever you decide to diet and incorporate a healthy fitness routine, it's important to approach your journey as a lifestyle. Take it from The Pioneer Womanfinding the right plan can help build and maintain the weight that works for you long-term.

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The Pioneer Woman's Workout Secrets That Helped Her Lose Weight Eat This Not That - Eat This, Not That

Incorporating enough protein into your diet can aid you towards leaner muscles, curbing your hunger, speeding recovery after exercise, and more benefits. However, although it is important to maintain a healthy diet of protein, did you know that too much protein may come with some positive and negative effects?

According to the Mayo Clinic, most research suggests that those who are very active should eat about 1.2 to 2 grams of protein per kilogram of body weight. Lean meats, poultry, and seafood are popular examples of foods that contain a good source of protein. However, other non-meat options include eggs, legumes and beans, nuts, and even certain dairy products like cheese.

But how much would be considered too much? We spoke with members of our medical expert board, The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, about the surprising side effects of eating protein. See what they have to say on the matter. Then, for more on protein, read on about The One Major Side Effect of Using Protein Powder, Says Dietitian.

Bloating is a very uncomfortable feeling in the stomach portion of your body, where it makes you want to unbutton your pants and just not move for a while. Bloating can happen for various reasons such as eating too fast, eating gas-inducing foods, or even drinking through a straw. What you may not have known is that your diet, including too much protein, can also play a factor.6254a4d1642c605c54bf1cab17d50f1e

"Often when people go on a high-protein diet, they think they'll feel less bloated, but they don't include enough fiber rich foods like fruits and vegetables or whole grains and beans (carbs) and they become constipated because of the lack of fiber," say The Nutrition Twins. "The constipation leads to stomach discomfort and bloating, and often people's pants feel tight."

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Protein is great for weight loss, keeping you fuller for longer. As you cut carbs and fat and eat more protein, your hunger hormone, gherlin (your hunger hormone) is reduced, while you'll increase satisfaction hormones.

According to the Nutrition Twins, this can be very helpful for weight loss, as hunger is what frequently leads to poor, calorie-dense food choices and overeating.

Eating too much is one of the major causes of gaining abdominal fat. Protein is not an exception and can cause more weight gain if you eat too much of it.

"For most people, more protein doesn't mean bigger muscles, it can mean more body fat, including around the midsection," say The Nutrition Twins. "Unless you're weight training and challenging your muscles very consistently and truly need that extra protein for muscle growth, extra protein won't help to increase your muscles."

RELATED: One Food to Give Up to Get Rid of Belly Fat, Says Science

There are foods that are going to give you bad breath no matter how little of it you eat. However, in this scenario, you can control it.

According to the Nutrition Twins, if you cut carbohydrates out completely or only include tiny amounts of them in your diet, you could go into the process called ketosis because your body is forced to make fuel from alternative sources.

If this happens, the result is a strange nail-polish-like smell coming off your breath.

A balance of carbohydrates in your diet is needed if you want to function properly. If you're not giving your body sufficient carbohydrates, that connects to your brain not having enough fuel, resulting in the inability to focus and may cause brain fog.

Luckily, this can be reversed quickly when you give your body and brain more carbohydrates for fuel. The Nutrition Twins suggest even simply eating a piece of fruit will help most of the time.

A major part of a high-protein diet usually includes relying on a daily serving or two (or more) of protein powder.

Many protein powders contain heavy metals like arsenic, lead, arsenic, cadmium, and mercury which are linked to several health problems such as brain damage and organ damage. The Nutrition Twins suggest checking out the Clean Label Project to see if your protein powder has been checked for contaminants.

Your kidneys are a vital part of the body. They remove wastes and extra fluid from your body as well as remove acid that is produced by the cells of your body and maintain a healthy balance of water, salts, and minerals in your bloodsuch as sodium, calcium, phosphorus, and potassium.

"Your kidneys process nitrogen from protein's amino acids, and they'll be kicked into overdrive with the extra workload, possibly putting you at risk for kidney stones and kidney damage," say the Nutrition Twins.

Here's The #1 Best Diet To Protect Your Kidneys, New Study Says.

If you're getting too much protein, you're likely not eating other foods such as fruits, vegetables and whole grains, which contain powerful antioxidants and anti-inflammatory compounds that help to protect your immune system and fight disease.

In a review done by Critical Care Medicine Journal, protein calorie malnutrition could lead to an impaired host immunity with particularly harmful effects on the T-cell system, which is part of the immune system and develops from stem cells in the bone marrow, resulting in an increased chance of infection and increased morbidity and mortality in hospitalized patients.

High fat and protein diet is what a lot of people on the keto diet experience. A high protein diet may cut carbs significantly and you'll lose some water weight right away. This is because carbohydrates store water in the muscle for energy as glycogen, so when carbs are cut out, the stored glycogen and water is released.

"This can be encouraging for people who are trying to lose weight and need a jumpstart," say the Nutrition Twins. "Just keep in mind that if you don't cut calories, the weight isn't body fat weight, and will come back as soon as you start adding carbs back in."

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Surprising Side Effects of Eating Too Much Protein, Say Dietitians Eat This Not That - Eat This, Not That

Milestone birthdays and wanting to be good wellness role models for their three children inspired Kelly and Alan Corbett to overhaul their health and weight.

he husband and wife from Dromore have lost close to five stone between them but found an increased lease of life and a taste for running, having previously not ran since their schooldays.

The couple, owners of Corbett Haulage have been married since 2008, are turning 40 this year and seven months ago, discovered the Cinch Fast30 programme on Instagram, started by Angela Hunter and Nicola McIlhagger.

Like anybody, I suppose, you get to this stage where youre just fed up, says Kelly.

I tried all these different diets and came across the Cinch Fast 30. I knew girls who had started it and thought it was really interesting.

I joined Slimming World or tried to calorie count and Alan has always done it with me, but you never stick at it.

We decided, lets do something about this and the rest is history. We just jumped on board.

It felt totally different because it wasnt like your usual other diets, your calorie counting, you werent weighing, you werent measuring. It was just you were choosing your window, your time frame to eat.

I was also getting fed up with weight, feeling sluggish and just overweight. And it was more of a health kick for me too, says Alan.

And I have tried other weight loss plans but this is like nothing Ive tried before; it really is very easy to follow and like second nature now.

Cinch Fast 30 focuses on health first and challenges diet culture. The plan introduces the concept of Intermittent Fasting with a whole food approach to eating, designed to help with weight loss and boost wellbeing.

Insulin production is reduced, encouraging the body to use energy in stored fat cells, promoting weight loss.

Short periods of fasting help promote autophagy, which is the bodys way of cleaning out damaged cells to regenerate newer, healthier cells.

The Cinch plan doesnt specify which foods to eat, rather when to eat them, changing the timing of meals and counting the goodness in food, not the calories.

As the days went on, I adapted to it and so did Alan; it honestly just became like second nature, says Kelly.

There was no thinking about it. There was no, I can only have this, theres only so many sins in this. Nothing is restricted. Thats what we like about it.

I had a banging sore head in the first day. But youve got the WhatsApp group, which is absolutely fantastic, and Ive seen everyone had been putting in and out saying, Id a really sore head.

Nicola and Angela were on hand; as soon as you drop a text message, one of them comes straight back to you. And they said, up your water, its just your body adjusting.

I would say honestly, by day three or four, I was on the swing of it. Its honestly just came second nature. There was just no thinking about things. And I was being prepared for mealtimes and then I shut my window tight at six oclock.

Believe it or not, with Alan driving, he adjusted really well too. I was actually shocked at how quickly he adjusted.

Kelly opts for either 18:6 plan or a 20:4; husband Alan has a longer window given his role as a haulage driver.

The couple removed milk from their coffees but that, and swapping pasta and rice for whole-wheat versions, were the only changes made to the Corbetts cupboards.

The Corbetts live in a busy household, with each of their three children actively involved in sport.

Son Jake (20) is a signed Linfield player, currently on loan with Harland and Wolff Welders. He has represented Northern Ireland and has international caps.

Weve never once had to say, right, do you want to try football? Do you want to try rugby? says Kelly of her eldest son.

From when Jake could walk, he had a football at his feet and there was just something about it, we just thought, right, this kids really going to go down this line here.

Daughter Abbie (16) is an elite gymnast at Salto gymnastics club and a senior on the Gymnastics Ireland squad.

Whenever Abbie came along, I always thought its going to be gymnastics or dance, Ill see which one shes interested in, says Kelly.

I used to do both, never to her standard or level. We had swimming lessons one day in Lisburn and she kept saying, Mummy, whats that building? I said it was gymnastics.

She went there one day, and shes been there ever since.

And Zac, hes only 12, hes only coming through the ranks so to speak, Kelly continues of her youngest son, who is currently a striker at Dromara Village FC.

Like their children, Kelly and Alan also got active, walking 5km every day and incorporating running into their exercise regime.

We did our first 5km run at Stormont for the Chest, Heart and Stroke Association. We hadnt run properly since we left school, laughs Kelly.

The couple also feel the mental health benefits of being more active.

A million per cent, getting out and getting that fresh air. We try to go different places, could be Hillsborough Forest Park, it could be just around our local roads.

If Abbies training and we havent got out earlier that day, me and Alan will head down to Lisburn, and well walk out half of our 5K walk and do things like that.

Its definitely good for the head space, and good for Alan to get out of a lorry which hes driven all day.

I used to never, ever sleep, she continues. I would have been like a tosser and a turner. I could have gone to bed at 11pm and still been on my phone at 1am. Now, I honestly am ready for bed at 10 oclock, 10.30pm. As soon as my head hits the pillow, Im out.

The loss of weight has helped me feel better in general all over and I have so much more energy, says Alan. Its much easier and more enjoyable to go for walks now and not struggle.

Losing four-and-a-half stone between them, the couple are keen to stress that theyve never hungry reframing food as fuel.

It is actually so amazing how your mind-set completely changes. Youve got this little thing in your head saying Im hungry, I need this.

One day last week, I really needed a comfort. I said to myself, Kelly, no you dont. I poured myself a glass of water. And I said I actually was just thirsty; it sometimes is just in your head.

My slow cooker is constantly on; Ive bought a new air fryer and Im making pretty much a lot of fake away meals and my whole family is benefitting from it.

Its working for all five of us. Were trying to be a good advocate for them and show them at home, eating good and healthy reflects on you and training you do as well.

Our kids are so fit and healthy and two of them are at a high level of sport. I dont want to be the two fat parents standing on the sideline cheering for our kid. At least now, we feel weve achieved something, we feel fit and healthy with them.

Alan agrees. We like our food, and we never really did live out of the freezer anyway, and now we have more recipes for meals.

Because the kids are so sporty and so active, its now good for me to feel much fitter and able to join in with them and not feel breathless.

Visit http://www.cinchfast30.com. The course starts at 49.99. Please consult your doctor before making any significant changes to your diet particularly if you are on medication for an illness.

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Losing weight? It's a cinch!.. Dromore husband and wife team revamped eating and exercise regimes - Belfast Telegraph

The concept of the vegan diet is becoming more and more recognized nowadays. Wer hearing about it on social media and seeing celebrities sharing their vegan meals on Instagram. Its no surprise that many of us are asking, What is the best vegan diet to lose weight?

These diets exclude meat, poultry, eggs, and dairy products. but how effective is a vegan diet in helping us lose weight particularly excess belly fat? The short answer is: Yes, a vegan diet can be extremely healthy.

In fact, according to a study conducted in 2013, a high-protein diet, such as the vegan diet, can help you lose weight faster than other diets that restrict calories or fat.

It's not because a vegan diet makes you lose weight in a magical way. If you eat a vegan diet, you'll typically burn more calories than you take. Because you'll be eating a lot of plant-based foods like vegetables, fruits, nuts, and beans.

Still don't believe us? Take a look at this video where Whitney English. RD (registered dietetician) shares various studies indicating that a vegan diet is just as effective as any diet, helping you to lose weight.

If you decide to go vegan, consider how your diet will alter. It's difficult to stay away from dairy, eggs, and animal-based goods, especially when they're included in your beloved bread and spaghetti. Giving up meat, especially if you're a carnivore, can be a difficult task.

While the notion of following a vegan diet is appealing, the reality of sticking to it may be more difficult than you anticipate. There is no need to commit all at once. Small moves towards a plant-based diet may be more effective.

Before following this sample diet, it is important to consult with a registered dietician or nutritionist to plan meals as per your needs since this can vary, and again it's bio-individual.

Sample 1

Breakfast

Cashew milk + rolled oats topped with fresh berries, almond butter, unsweetened coconut flakes, chia seeds, cacao nibs, and cinnamon.

For Lunch

A protein salad with tempeh, tofu, chickpeas, hemp seeds, and arugula.

Dinner

Cooked in a slow cooker, Curry is made with sweet potatoes and lentils, served with brown rice and sauted broccoli.

Snacks or Desert

Peanut butter and cinnamon on apple slices. Non-dairy yogurt is substituted with coconut, almonds, or soy with fresh fruit. Yum!

Sample 2 for those who love to have toasties in their breakfast

Breakfast:

1 sliced apple/pear, 2 slices of Ezekiel toast with almond butter, and coffee with soy milk.

Lunch:

A mixed green salad with cucumber, tomato, carrots, 1/2 cup cooked lentils, 1/4 cup crispy chickpeas, and half an avocado, dressed with oil and vinegar.

Snacks:

Popcorn (popped in oil) or trail mix (nuts, seeds, dried fruit)

Dinner:

Farro, sweet potato, wilted leafy greens, sunflower seeds, and a lemon tahini dressing or brown rice, carrots, bean sprouts, red cabbage, edamame, scallions, and peanuts in a peanut butter soy vinaigrette.

How Vegan Diets are Beneficial?

Fiber is important for weight loss (and overall health) for reasons other than regular bowel movements. It keeps us satisfied and full until our next meal, as well as prevents snacking. A high-fiber diet is therefore crucial for weight loss and maintenance.

Cutting down on animal products cuts your saturated fat consumption dramatically right away. Diets based on whole foods and plants emphasize a healthy heart and "good" carbohydrates, allowing for a higher consumption of fiber, antioxidants, vitamins, and minerals than the typical American diet.

Plants have fewer calories per serving than animal products, so you'll naturally eat fewer calories on a vegan diet. Foods like leafy greens, healthy grains, fruits, and legumes can be just as full as meat, cheese, and eggs while containing far less fat and calories.

Because your body has to work harder to metabolize animal products than cereals, nuts, seeds, and beans, this alone may make you feel more energized. Your body thrives on carbs, which are abundant in plant-based foods and diets.

Bottom Line

Before you start a vegan diet to lose weight, think about what the diet really means. If you're looking to lose weight quickly and don't plan on sticking with it, then you may be disappointed when the results don't last.

For a healthy change that you can maintain long-term, focus on plant-based whole foods high in vitamins, minerals, and fiber.

Ultimately, what might make the most sense for your health, weight loss goals, and dietary preferences is a combination of different vegan diet styles.

Also ReadArticle Continues below

The main takeaway here is to choose foods from each category above based on your personal needs and lifestyle. Vegan diets can be effective for weight loss and maintenance even if they aren't all strictly whole foods, but starchy carbohydrates should be limited and eaten in combination with other beneficial nutrients.

Q. Would you go vegan for a week?

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What is the Best Vegan Diet to Lose Weight? - Sportskeeda

Unless youre an elite athlete, theres no need to be hypervigilant about how you fuel your workouts. But even casual exercise burns more calories than your body if you were at rest, which means that you might need to eat more in order to support both your workouts and your recovery.

In a culture that emphasizes eat less, exercise more, a lot of people are scared to eat enough [to support their workouts], says Zo Schroder, RDN, a nutrition coach and certified strength and conditioning specialist based in Tucson, Arizona. But ultimately, underfueling will undermine your goals and slow your recovery.

Heres why getting adequate calories is so important, and how to know when you need more calories to fuel your exercise routine.

Our body receives the energy it needs in the form of calories, mainly carbohydrates and fat, says Todd Buckingham, PhD, an exercise physiologist at the Mary Free Bed Sports Rehabilitation Performance Lab in Grand Rapids, Michigan. Carbohydrates break down into glucose and glycogen, while fat breaks down into fatty acids. From there, these glucose, glycogen, and fatty acid molecules get broken down even further into a molecule called adenosine triphosphate (ATP), which is what provides energy. (Protein breaks down into amino acids, which also break down to ATP, but this process is less efficient and isnt used to fuel exercise.)

This process, known as metabolism, happens constantly in your body, even when you are stationary, such as while sleeping in bed or working at your desk. But during exercise, Dr. Buckingham explains, the rate of ATP production increases to support your muscles (which are doing more work than usual), as well as to regulate your body temperature and sustain your increased heart rate and breathing. The more ATP you produce, the more calories you burn.

According to the Centers for Disease Control and Prevention (CDC), the average 154-pound person will burn about 300 calories per hour during moderate-intensity exercise like walking, golfing, and casual cycling. The same person would burn between 440 and 590 calories after an hour of vigorous exercise like running, swimming, or circuit weight training. For a more accurate estimate on how many calories you burn during a certain activity, you can use a free Physical Activity Calorie Counter, which factors in your body weight, the type of exercise, and the duration.

To maintain your current weight and keep your energy levels up, you need to eat roughly the same number of calories that you burn each day. For most people who arent elite athletes, this happens naturally, without you having to consciously add more food into your day. Your hunger hormone, ghrelin, ramps up in response to increased exercise as your body's way of telling you you need to eat more, Schroeder says.

That means that if youre only doing moderate-intensity exercise which, remember, burns about 300 calories per hour a few times per week, theres probably no need to intentionally up your calories. But if you exercise at a vigorous intensity (running, circuit training, HIIT,), which burns upwards of 500 calories per hour, your ghrelin levels can actually be suppressed post-workout, according to a past study. So, relying solely on your hunger cues could leave you underfueled, Schroeder says.

Too much of a calorie deficit can cause individuals to lose muscle mass, Buckingham says. Thats not a good thing, as muscle mass supports your health by not only making it possible to do physical tasks, but also carrying out basic functions like moving blood through your body and helping you breathe, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Plus, muscle mass actually helps your body burn more calories overall, even at rest, according to a past study.

If youre trying to lose weight, a small calorie deficit is okay. The Academy of Nutrition and Dietetics (AND)recommends a calorie deficit of no more than 250 to 500 calories per day for active adults. If you notice over time that youre losing weight and you dont want to, you could try upping your calorie intake by a few hundred calories per day, Buckingham says. One hundred calories is the equivalent of roughly one medium banana or 1 tablespoon of peanut butter.

Look out for these common signs that you need more calories, so you can ensure youre eating enough to support your workout routine:

If you notice that you stay sore for a long time after working out, this is a sign of nutritional inadequacy, Schroeder says. A little bit of soreness is fine, but if it lasts for days, you might need to up your calorie intake as properly fueling is key to muscle recovery.

If you notice that youre not able to go as hard, fast, or heavy in your workouts as you used to, or if youre constantly fatigued outside of your workouts, Buckingham says that this might be a sign that youre not eating enough.

Buckingham also warns that not eating enough calories to support your workouts can lead to illness and injury, as both muscle repair and immune function rely on energy and nutrients from food.

Low blood sugar happens when you dont have enough stored energy. Called hypoglycemia, low blood sugar may result in feeling lightheaded or dizzy, according to Mayo Clinic. This is another sure-fire sign your body needs more calories than youre taking in.

Over a long period of time, the combination of exercise and eating too few calories can lead to hypothalamic amenorrhea, a deficiency of the reproductive hormone estrogen. A literature review published in February 2019 in Seminars in Reproductive Medicine explains that hypothalamic amenorrhea can lead to lost or irregular periods, as well as irreversible bone loss and an increased risk of cardiovascular disease. As this is more serious than other symptoms, its best to speak with your doctor.

The good news is that upping your calorie intake is relatively simple. Schroeder recommends adding a snack or two in between meals that contains a balance of protein, carbohydrates, and fat. Carbohydrates are your bodys main fuel during exercise, so its important to replenish them afterwards, Schroeder says. Protein is essential for building and maintaining healthy muscles, and fat is important for vitamin absorption, hormone function, and overall health. Some easy snacks that Schroeder suggests are peanut butter and banana, fruit and yogurt, or hummus and crackers. Portion size will depend on both your goals and how many calories youre burning during a workout. If youre aiming to eat 300 calories, you can get that from one medium banana and 2 tablespoons of peanut butter.

If snacks arent your thing, or if you need more calories than snacks can provide, Schroeder also recommends adding more healthy fats to your meals, since fat has more than double the calories (9 calories per gram) compared with protein and carbs (4 calories per gram), according to the Cleveland Clinic. Things like avocado, olive oil, and peanut butter can increase calories without adding too much additional volume, she says. Ultimately, eat healthy, whole foods to feel energized during workouts and throughout the day.

See original here:
Do You Need More Calories for Your Workouts? - Everyday Health

A fitness celebrity has spoken out against social media and the unrealistic expectations it imposes on its users.Liz High, 21, feels that you dont need to restrict your food to lose weight and stay fit.

She frequently criticises trendy diets on social media and claims to enjoy chips, burgers, and beer while maintaining healthy.

The Londoner also feels that some fads that promote healthy living might be harmful to the youth who attempt them.

Liz, who goes by Liz Bites Back on Instagram, told the Mirror: I used to suffer from an eating issue; it wasnt caused by social media, but it made it worse.

There are a few challenges, one of which is that everyone wants to get their best angles, but no one goes around with a six-pack every day.

People deserve to have reasonable expectations; many people wind up in a destructive loop because thats what weve been taught.

The fitness guru went on to say that some body trends like as thigh gaps, masculine V lines, and other objectives compel individuals to obsess over them even after the fashion has passed.

I think that pattern has to be interrupted, Liz continued. It does intensify bad sentiments about oneself for someone like myself who has suffered with body image.

It alters your perception of yourself and your reaction to eating. People, I believe, underestimate the power of social media.

Also, a lot of influencers are paid for endorsements theyll just hop on that to get money, and they have a lot of followers who believe what theyre selling is a good thing.

She does, however, point out that they are frequently advertising quick solutions or fad diets that can spiral out of hand.

Liz also mentioned that when people lose weight too rapidly, they frequently binge after they achieve their target due to the constraints.

As a result, they simply recover the weight and then quit up.

Liz remarked: We are taught as a culture to go to extremes in order to achieve our goals, but I am working to reverse that.

Im opposed to the health and fitness conventions, and I strive to encourage women to obtain such outcomes without modifying their diet in any way.

People say you have to eat green smoothies and not burgers to get in shape.

Weve been told all our lives to restrict everything and cut it out, but you dont need to get the body you want.

Instead, Liz claims that while you need a calorie deficit to lose weight you can still achieve this while having beer, chips and burgers.

She said: Just so long as youre not doing it all the time. Its about healthy habits and not restrictions.

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According to a fitness influencer, you dont have to give up beer and burgers to lose weight - BOL News

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