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Before you embark on your weight loss journey, its important to know that not all exercises work the same. Some exercise routines help you burn calories faster and are more efficient in toning your body, whereas others only promote muscle gain rather than help you get rid of belly fat. Its all about how you adjust your workout routine to include exercises to lose weight that will help you reach your goal.

Photo, Oscar Sderlund.

While almost all exercises work to raise your heart rate and help you burn calories, establishing an effective routine can be difficult with all these weight loss programs claiming to grant quick results. You need to know which exercises actually work and how to perform them correctly. Keep reading as we will highlight the most effective weight loss exercises that can help you lose weight fast and trim your body.

Jump Rope: Jumping rope is a workout that targets the whole body rather than just the heart muscle. This type of workout is very efficient since you can burn up to 300 calories in just 30 minutes. It works by engaging your heart, core, glutes, and quads when you jump high from the ground and use your core to stay upright as you hit the ground again. While rope movements are initiated from your wrists, you also get a little shoulder and arm action. Jump rope is undeniably a great exercise to boost your cardiovascular health, burn a lot of weight, and work on your coordination.

Running: Running is the simplest way of burning calories and getting your heart rate up. This workout is quite simple because you dont need to go to the gym to do it, just put on your running shoes and get moving. A very efficient way of burning weight quickly and making time go by quickly as you run is doing interval running. Interval running is when you sprint or speed up, then slow down your running pace to get your heart pumping for a minute or two every few minutes. Change your speed or routine every week to give your body something to adapt to. These changes are important because if you keep doing the same running routine every week, your body will eventually stop burning calories and you wont be getting anything from your exercise.

Strength Training: Lifting weights or using your own bodyweight to engage in strength training is one of the most effective ways of losing fat. When you lift weights, youre not just kick-starting your heart rate and burning calories; youre also boosting your metabolism. This helps you burn calories, even when youre not exercising because your body will be building muscle mass as you rest. You can click here to learn about the recommended weight you should be lifting, but whether you choose to lift heavy or lighter weights, its up to you to adjust your strength training routine. To adjust your strength training routine, you need to understand that if you lift lighter weights, youll need to do more reps. On the other hand, if you choose to lift heavy weights, fewer reps are required with a special approach to each exercise.

Photo, Alora Griffiths.

Interval Training: Interval training lets you maximise the benefits of both cardio and strength training so that you can burn more calories in shorter periods of time. An interval workout session comprises short bursts of high-intensity exercises and periods of lower intensity exercises or rest periods. During interval workouts, your body resets the metabolism levels to make them skyrocket high, and then it takes hours to cool down again. So you keep burning calories even hours after your workout, which is referred to as EPOC or Excess Post-Exercise Oxygen Consumption. The EPOC process allows you to burn far more calories than you burn in regular moderate pace workouts. Interval training is also a great way to feel victorious after a workout.

Spinning: Spinning is an amazing exercise to build endurance, whether its on a stationary bike or an actual one. Its a great weight loss workout that burns a lot of calories and targets the largest muscles in the body at the same time. Spinning exercise is also low-impact compared to many other exercises that can strain your muscles. You can replace running by doing spinning exercises if youre more into low-impact exercises.

Many fitness programs claim to offer a magical solution for weight-loss. However, not all exercises are equal in terms of intensity and the number of calories they burn. You need to find out which exercises burn the most calories if you want to lose weight fast. These exercises will help you target stubborn fat and shed the extra weight quickly. Mix that with a healthy diet to get the best results.

Original post:
The Ideal Exercises to Lose Weight and Trim Your Body - We Heart

On the eve of a recent mixed martial arts (MMA) fight, Julija Stoliarenko walked up to the scale on the stage so that Nevada state officials could record her weight. Weigh-ins are always a fraught event; in Ultimate Fighting Championship (UFC) fights, just as in boxing, fighters must adhere to a very precise weight range in order to qualify. Stoliarenko was a UFC bantamweight fighter, which meant she needed to weigh-in between 126 and 135 pounds no more, no less.

While on the scale, Stoliarenko wobbled and lost her balance, then staggered backward and collapsed against the UFC backdrop. Security personnel rushed to aid her. After several minutes, she tried again and collapsed backwards to the floor. The bout was canceled because of her health complications; specifically, Stoliarenko was knocked out by a dangerous health practice known as weight-cutting, which involves rapidly losing weight in the weeks before a weigh-in and then rapidly gaining it back in the twenty-four hours before a fight.

If you think that sounds risky, you're absolutely right. So why would health-conscious fighters, who rely on their body for their career,willingly do such a thing? And how did it become so common?

Understanding that requires first understanding how weight classes work. In wrestling and combat sports such as boxing and MMA, weight classes were devised to match similarly sized opponents. Athletes are required to weigh-in before competition to ensure they are within the agreed-upon weight range. If opponents are not matched fairly, the heavier opponent will have a significant advantage when it come to generating power as well as pinning their opponent against the ropes, cage, or mat.

But there's potentialfor a loophole here. Because weigh-ins generally occur one day before competition, it is possible to game the system if you can somehow artificially lose weight say, losing water weight, while retaining muscle mass and then gain it back after weigh-in. Doing this successfully makes it possible for fighters to gain a weight advantage against their opponents, as they show up to the match weighing much more than they did during weigh-in.

This can lead not only to an unfair fight, but also a dangerous one though often, both fighters are weight-cutting, as it can confer a significant advantage if done successfully.

Here's how it works. Weight-cutting starts off essentially as a seemingly normal weight-loss diet: fighters eat healthy and work to burn more calories than they consume. Ideally, this allows weight loss from burning muscle and fat. Then, as the weigh-in deadline looms closer, athletes resort to losing weight by dehydration. By getting rid of as much water as possible, they can shed the extra few pounds they need to pass the weigh-in,and then gain it back by rehydrating. Usually, that means chugging a bunch of Gatorade as soon as they step off the scale; in extreme circumstances, they may have a friend waiting with an IV bagjust off-stage.

Methods for this second, dehydrating phase of weight-cutting are unhealthy, and include drinking minimal fluids; saunas; plastic workout suits; "pre-loading" with excessive water; and taking prescription diuretics to lose water by excessive urination. All of these methods aim to remove water from the body as quickly as possible and in large enough quantities that pounds are lost in a manner of days or hours. Some fighters even chew gum to help spit out more saliva making every last drop of water loss count.

Veteran athletes often have weight-cutting down to a science, knowing how long they need to cut a specific number of pounds. For example, a high-level wrestler will know how many minutes they need to spend in the sauna to reach a given weight. This might limit the outward appearance of dehydration or minimally impact their performance since they are less dehydrated at each step. But internally, their organs may be on the verge of failure.

Less experienced athletes often struggle with weight-cutting, and in some cases may hire nutrition coaches just to help them shed pounds quickly. That struggle is known as a "hard cut," and is often blamed for a fighter not making weight or suffering consequences of extreme weight loss.

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There is no question that extreme weight-cutting is unsafe. Documented dangers of extreme weight-cutting vary and include changes in core body temperature, nervous system dysfunction, electrolyte imbalances, and cardiovascular strain.

Weight cutting and its effects have yet to be fully documented at the professional level, but in 2013 and 2016, two MMA athletes lost their lives while cutting weight. Leonardo Souza was found collapsed in a sauna after suffering a fatal cerebrovascular event. He took a fight on short notice and was attempting to lose 33 pounds in one week. Likewise, there has been a rise in the number of combatants hospitalized for medical complications in the days leading up to a weigh-in.

In 1996, a series of NCAA weight-cutting related deaths in wrestling within weeks of each other led the organization to re-evaluate weight-cutting practices among their athletes.The NCAA moved weigh-ins from the day before an event to the day of the event. They also recommended instituting what they called a "1.5% rule," which states that athletes should lose not more than 1.5% of body weight per week. For example, a 165-pound student-athlete trying to make a 157-pound weight class should lose no more than two pounds (i.e. 1.2% of total body weight) per week. This helps to minimize the degree of dehydration.

In professional events like boxing and MMA, as well as many international wrestling events, weigh-ins still occur one or two days prior to the competition. Hence, weight-cutting is still common among these fighters, as research has found. Unpublished studies of professional MMA fighters in California showed that most fighters do not weigh within the agreed-upon fight weight-class the night of the bout. Most walk into the cage one or two weight-classes above the contracted weight class.

One study of professional MMA athletes looked at athlete's bodies at weigh-in and then again 22 hours later, just before the bout. In this study, MMA athletes gained an average of 7.5 lbs 4.4% of their body weight! in the 22 hours before the fight. Among those studied, at least one athlete gained back 22 pounds (10% of their body weight) in that day. The study also found that, at fight-time, 39% of the fighters were either significantly or seriously dehydrated as measured by urine specific gravity.

The dangers of weight-cuttinghave led to calls for weigh-in reforms, both from the media and from professional medical organizations. Indeed, in 2016, a call to alarm over weight-cutting was published in the British Journal of Sports Medicine.California state athletic commissioner Andy Foster, who oversees all of combat sports in his state, has called weight-cutting " the biggest problem in combat sports."Groups such as the American College of Sports Medicineand the Association of Ringside Physicianshave issued recommendations to end excessive dehydration as a weight-cutting tool.

Yet, despite the known medical dangers, money always plays a part in hindering reform. If fighters agree upon a weight-class title bout and the fighters do not make weight, then fans and promoters lose out on a much-hyped title fight.To wit: just a few months ago, a Bellator main event had to be changed at the last minute when one fighter failed to make weight.

Tickets,pay-per-views and sponsorshipscome at a price. Losing a title fight due to a weight issue is like paying to see a movie and then finding out the main actor bailed at the last minute. Professional sports organizations obviously try to avoid these situations, which may be why they tolerate or turn a blind eye to weight-cutting.

In the United States, there is no federal regulatory body that oversees professional combat sports; rather, states have their own athletic commissions who oversee and enforce the rules for boxing and MMA. There have been some proposals for standardization and enforcement of weight-cutting regulations. Some states that see a lot of fights such as California and Nevada have more extensive medical and regulatory bodies in place and the budgets to keep them better funded. In 2019, California passed a measure to curb extreme weight cutting. Fighters weighing above 15% of their contracted limit on the day of the fight would no longer be allowed to compete. Other states have less money and personnel to enforce stricter health and safety measures.

Mixed martial arts is one of the world's fastest growing sports, but lack of federal oversight and inconsistent enforcement of weight-cutting protocols continue to put fighters at a deadly risk if they can't safely make weight. There have been calls for fighters to form their own union, and perhaps better medical care might be part of that package. Unfortunately, at this stage, it is usually up to the fighter and their camp of trainers to regulate what methods they use to cut weight and how fast they do it. When a big name say, UFC, Bellator, or even the Olympics comes calling, it can be hard for fighters to resist trying to gain every competitive advantage possible, even those that are dangerous. After all, athletes are trained to push harder, faster, stronger; they may see their weight-cutting as an opponent like any other, one they can outwit or out-muscle. But if we like watching combat sports as spectators, we should speak out about keeping athletes healthy.

Originally posted here:
Combat sports athletes are using a deadly weight gain hack to game the weight classes - Salon

How do a persons calorie requirements change over a lifetime? Should an older person eat fewer calories or make any other changes to their diet? Our nutritionist has the answer.

Q: Im wondering how many calories a relatively healthy 65-year-old woman needs?

Many factors, including your age, height, weight, and activity level, determine your daily calorie needs (1).

In general, moderately active women ages 2650 should consume approximately 2,000 calories per day to maintain their weight and stay healthy (1).

That said, this range can vary widely based on the factors mentioned above.

As women age beyond 50, they generally require fewer calories to maintain their weight. This is because as people grow older, they tend to lose muscle mass and be less active (2).

In general, average healthy women over 60 should consume 1,6002,200 calories to maintain their weight and stay healthy.

Women who are more active should stay on the higher end of their calorie intake range, while women who are more sedentary should stay on the lower end of their range.

However, even though your calorie needs are lower at 65 than when you were in your 20s, you still need to eat just as high or even higher amounts of certain nutrients compared with younger people.

For example, women over 65 should consume a higher proportion of their calories from protein to help prevent the muscle loss that typically occurs with age. This muscle loss is known as sarcopenia, and its a major cause of weakness and fractures among older adults (3, 4).

In addition, other nutrients you should aim to consume more of include:

You can increase your intake of these nutrients by eating a diet rich in fruits, vegetables, lean meats, dairy products, and fish.

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Ask Our Nutritionist: How Many Calories Does a Healthy 65-year-old Woman Need? - Healthline

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Eating healthy for summer doesn't have to be about depriving yourself or losing weight.

Focus on positive changes and things you enjoy to meet your health goals, experts say.

Visit Insider's homepage for more stories.

Summer is often touted as bikini season - while every body belongs on the beach, warm weather can be a good motivator to transition to healthier eating habits, regardless of the scale. You don't even have to be miserable the whole time, experts say.

"Worrying about you you look in a bathing suit takes away from the enjoyment of all the summer things that we look forward to," Bonnie Taub-Dix, registered dietitian nutritionist and author of Read It Before You Eat It - Taking You from Label to Table, told Insider. "And if you lose weight fast with a fad diet, by September, you'll be right back where you were."

By prioritizing things you enjoy, getting creative in the kitchen, and taking advantage of fresh veggie season, you can still have fun while smashing your health goals (including weight loss, if that's your jam).

After year of COVID restrictions, we're all already critically deprived of pleasure, according to registered dietitian Georgie Fear. That makes it especially important not to pick eating plans that are needlessly restrictive, she said.

"If you think cutting carbs is the most effective, but it makes you die inside, don't do it," she told Insider. "If you can find something that brings positive emotions, that's the thing to do."

For example, many people turn to snacking to express emotions like boredom, stress, or even joy. There's nothing wrong with those occasions for eating, but if you want to cut back, it's best to replace it with something equally enriching. Going for a walk might replace a bag of chips as a break from work, or chatting with a friend could sub for a consolatory plate of cookies after a hard day.

Story continues

"Many people end up eating when they're not hungry. There are so many needs we can mistakenly plug food into and there's much better solutions," Fear said.

Crystal Cox/Business Insider

One of the best ways to cut back on junk food in your diet is to swap it out with fresh, nutrient-dense alternatives, according to Taub-Dix.

Fresh fruit and vegetables are abundant in summer - aim to make them fill at least half of your plate, and you've already made a major step toward eating healthier, she said.

By focusing on plant-based foods, you don't have to exclude meat or animal products, but Taub-Dix suggests eating them in moderation.

"Plants should have the starring role of your diet, with animal products being the supporting cast," she said.

One of the biggest nutrition mistakes people make is thinking that healthy food must be boring, Fear said.

If vegetables seem boring or tasteless, it's because they lack variety, she explained.

While not everyone may have the time and skill to be a home chef, one easy solution is keeping an array of spice blends and salad dressings on hand to conveniently jazz up produce.

Fear said she often gets inspiration for salads and other vegetable-based dishes from food magazines, and platforms like Instagram and Pinterest offer an endless digital trove of ideas, too.

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After chowing down on a nutrient-dense meal, consider enjoying an ice cream or other favorite summer sweet. Yes, really. Fear said the best strategy for a healthy diet is about 90% foods that are good for you.

The other 10% (or one treat a day, as a rough guideline) can be things that you enjoy, regardless of the nutritional value, whether that's a slice of cherry pie, a sundae, or a glass of wine at dinner.

Finding a way to incorporate these foods, while still making progress on your health goals, is the key to sustaining healthy habits beyond summer.

"We're not expecting people to be machines. Think about what foods you enjoy the most and find a frequency that works for you. That's still a healthy diet," Fear said.

Summer is often a time of cutting loose with patio beers or fruity cocktails, and enjoying a drink or two doesn't have to completely derail your diet or your fitness goals.

To avoid setbacks, it is helpful to be aware of how drinking fits into your overall lifestyle, and have a plan for indulging.

"We don't always think about the calories we sip as much as the ones we chew," Taub-Dix said.

Drinks with seltzer, herbal infusions, or fruit, such as sangria, can be less boozy but still flavorful options for summer sipping.

No alcohol is truly low-calorie, though, so if a Pina Colada or mudslide is your thing, it's better to have one, and really enjoy it, than gulp down a bevvy of less satisfying beverages.

Finally, don't forget to stay hydrated, whether you drink alcohol or not.

Read the original article on Insider

See original here:
What you should eat to get fit in time for the summer, according to nutrition experts - Yahoo News

Fast food typically contains high levels of carbohydrates. People following a low carb diet may find it difficult to find suitable fast foods. However, by making some modifications, people can find suitable low carb fast food options.

Many fast food meals contain bread, pasta, noodles, rice, or fries, making them unsuitable for a low carb diet. Because these are high carb ingredients, just 1 serving could push someone over their daily carb allowance.

However, it is still possible to enjoy fast food when following a low carb diet. People concerned about their carb intake can modify some fast food options to reduce the amount of carbs they contain.

This article will explain how to source or modify fast food options to suit a low carb diet.

Although there is no set definition, the term fast food typically refers to economical food that someone prepares and serves quickly. Many places including restaurants, drive-thru establishments, food trucks, and delivery services serve fast food.

Manufacturers often make fast food using cheaper or lower quality ingredients, such as fatty meats, refined grains, and saturated and trans fats. These foods are also high in salt and, sometimes, sugar.

People eat fast food for a variety of reasons. According to one older 2008 study, adolescents and adults who regularly consume fast food do so for various reasons.

The most frequently reported reasons included:

Other, less frequently reported reasons included:

Low carb fast food is fast food that contains low levels of carbs. There is no set definition for what constitutes low carb.

Some sources suggest that in a low carb diet, under 26% of total calories come from carbs. This equates to under 130 grams (g) of carbs daily.

Some popular low carb diets set even lower limits. For example, the ketogenic diet limits carb intake to 510% of total calories. For those who consume 2,000 calories per day, this equates to 2050 g of carbs.

The sections below will look at some popular fast food options and explain how to modify them to make them suitable for a low carb diet.

Ground beef is the main constituent of most burger patties, and it contains as little as 0 g of carbs. Most burgers are low in carbs once a person removes the bun and ketchup. Alternatively, a person could replace the bun with a lettuce wrap.

Some people like to double up on the patty or add low carb toppings to make a more filling meal. Some safe low carb toppings include:

A salad or bowl is easily customizable to reduce its carb content. People can choose a bed of greens and add in vegetables and lean meat or chicken.

However, people should be careful when choosing a dressing, as many contain sugar or corn syrup. An olive oil dressing is a safe choice, and some vinaigrette options are also suitable. Or, a person could add some guacamole, tomato salsa, or sour cream to the salad instead.

Avoid croutons and breaded meats, if possible, as these add to the carb load. Just 14.2 g of croutons can contain 9.02 g of carbs. Similarly, a quarter cup of breadcrumbs (31 g) can increase the carb load by 22 g.

When ordering a burrito bowl, people may wish to avoid beans, as these are a source of carbs albeit a healthy source.

Depending on the establishment, there may be options available specifically for people who follow a low carb diet. These options may include cauliflower rice as a keto-friendly option.

Besides salads, some establishments offer the option of a sub in a bowl. Low carb options include chicken salad, tuna, and cold cuts such as turkey.

Breaded chicken, which is prevalent in fast food outlets, is not suitable for people following a low carb diet, as the breadcrumbs are high in carbs. Instead, a person may wish to opt for grilled chicken, where possible.

Buffalo wings may be another low carb option. However, those made with a sugary barbecue or teriyaki sauce are high in carbs, at 8.21 g per wing. Breaded or battered wings are also high in carbs.

Many fast food establishments also offer breakfast options, but not all of these are suitable for people following a low carb diet. It is best to avoid pancakes, waffles, and anything bread- or potato-based.

A popular low carb breakfast option is a serving of eggs with bacon or sausage.

There are many other fast food options available for those following a low carb diet, though many require slight modifications.

At establishments serving Asian cuisine, a person may wish to opt for meals that contain protein and vegetables but skip the rice or noodles and sweet sauces.

When dining at an Italian restaurant, a person may wish to ask for an antipasto salad. This is a platter that typically contains assorted meats, cheeses, vegetables, and olives. They may also wish to avoid any bread or breadsticks that may accompany the meal.

When following a low carb diet, a person should be sure to choose their drinks carefully. Often, the healthiest choice is water. Tea or coffee, without sugar, is another good option.

Adding half-and-half milk, heavy cream, or unsweetened almond milk will not contribute too much to the drinks carb content. Cream contains around 0.85 g of carbs per fluid ounce (29.8 g), and almond milk contains around 0.83 g per 100 milliliters (ml).

Diet sodas are another option. These contain zero carbs, whereas a 355-ml regular soda contains 36 g of carbs.

The following tips may help people stick to their low carb diet when eating out:

A low carb diet restricts carb intake to under 130 g per day. Some versions of the diet limit carb intake even further than this.

Carbs are present in many foods, but they are highest in foods such as bread, pasta, other grains, and starchy vegetables. Sugary foods are also very high in carbs.

Some people may choose to follow a low carb diet to improve their health or to lose weight. Some research suggests that following a low carb diet may increase energy expenditure and contribute to weight loss.

People following a low carb diet eat mostly:

They limit or avoid:

When calculating the carb content of a meal, it is important to consider serving size.

Also, because of this diets restrictive nature, those following it should try to choose high nutrient foods to ensure that they meet their nutritional needs.

Find more low carb diet tips here.

Following a low carb diet may have benefits for some people, but it also poses certain risks.

For example, it may cause short-term issues such as nausea, a lack of energy, or headaches.

Long-term risks include nutritional deficiencies and loss of bone density.

A low carb diet is not suitable for everyone, including those with kidney problems. Therefore, it is important that those considering a low carb diet speak with a doctor before making any dietary changes.

People may find eating out while following a low carb diet challenging, especially when it comes to fast food. However, it is possible to create low carb menu options by making a few modifications.

Most of the time, people following a low carb diet should choose high nutrient food options to prevent deficiencies and other diet-related complications.

Originally posted here:
Low carb fast food: About, lists, and risks - Medical News Today

These Assault Bike Workouts will help you to drastically improve your engine and mental strength. The assault bike is a brutally effective machine that only seems to get worse the fitter you get.

Beginning with 3 calories on the Assault Air Bike, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories. Complete 3 calories the first minute for round one, then rest until 1:00. Complete 6 calories in one minute for round two, 9 calories for round three, and so on.

For Time

After each 2-minute interval, if the 5-mile goal is not met, perform:

The athlete must perform 2-minutes on the air bike. After the 2 minutes are up, if the 5-mile target distance is not yet complete, the athlete must get off of the air bike and perform the air squats, push-ups, and sit-ups. Then, immediately start the next 2-minute air bike interval. Repeat until a cumulative 5-mile distance is completed. Score is the total time it takes to complete the cumulative 5 miles.

5 Rounds for Time

Assault Bike monitor must be reset each round. Someone else may reset your monitor for you. For burpees, athlete must drop to chest-to-ground, hop up, jump, stand tall, and clap overhead.

AMRAP in 20 minutes

Cash In:

Then, AMRAP of:

Finally, Cash Out:

1bear complexconsists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.

5 Rounds for Max Calories

Every 5 minutes, perform:

With a running clock, perform max calorie Bike for 30 seconds every 5 minutes for five rounds.

Scoreis the total calories completed before the 25-minute time cap expires.

9-15-21 Reps for Time

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 9 calorie Assault Airbike and 9 Handstand Push-Ups before moving on to 15 reps of each movement and so on.

Scoreis the time on the clock when the last round of Handstand Push-Ups is completed.

For Time

Round 1:

Round 2:

Round 3:

Round 4:

Round 5:

Round 6:

5 Rounds for Time

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Scoreis the time on the clock when the last round of Sit-Ups is completed.

10 Rounds for Time

5 Rounds for Time

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How to Lose Weight - The Best Assault Bike Workouts for CrossFit Athletes - BOXROX

It was always on the back of my mind that I had to do something about my weight. And, during the lockdown, I indulged in a lot of yummy (but calorie-laden) homemade desserts, cakes and dishes. I put on 6-7 kilos and my weight had touched the 70-kilo mark. I decided to start working on myself since I had a family wedding coming up in November 2020, and that was my deadline.

I thought of consulting a dietician but my husband insisted me to join a fitness club run by one of our friends. I had seen her own transformation over the year, and that itself convinced me to get going! So, in June 2020, I enrolled in the virtual workout program and made it a mission to lose 10 kilos.

The efforts have been so consistent, I was able to drop 12 kilos with regular exercise and a balanced diet! Since then, there has been no looking back.

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Weight loss story: "I have aloe vera juice and healthy detox drinks daily" - Times of India

Apr. 3Don't you just love it when health experts tell us that we would feel better, lose weight faster and be overall healthier if we would just get a good night's sleep?

Great advice, but one question: Do these guys think that insomnia is a choice? Do they suppose we go to bed planning to toss and turn for hours with a tsunami of worrisome thoughts flooding through our brains? And then intentionally wake up at 2 a.m. and not be able to get back to sleep?

I would sleep like a baby if I could. But the older I get the more elusive it becomes. I remember sleeping. I used to love to sleep. It was something I did every night usually the minute my head hit the pillow. And I wouldn't wake up until I heard the birds chirping the next morning.

These days trying to get to sleep and staying asleep for seven or eight hours is about as difficult as fitting into a size 4 pair of jeans something I can no longer do because I've gained weight probably because I'm not sleeping so well. That, and ice cream.

A friend of mine once told me that all post-menopausal middle-aged women have trouble sleeping. The more sleep deprived we are, the grumpier we get. That explains a lot.

They say people who are sleep deprived are as dangerous behind the wheel of a car as someone who's had a few too many drinks.

I don't doubt it. When I don't get enough rest, I have trouble even operating my vacuum cleaner, let alone a motor vehicle.

I have never seen anybody get a ticket for driving while sleep deprived (DWSD), but if that happened to me, I would hope for a post-menopausal middle-aged judge so maybe she could empathize.

There are plenty of remedies out there to help a person get to sleep. Cashing in on the sleep deprivation industry is probably as lucrative as the diet business.

I prefer, however, to avoid chemical solutions and other wackadoodle fixes. I go more for natural approaches, such as a glass of almond milk and a banana before bed, listening to soothing music or meditating. And all of these things have an effect, which is a blessing.

Unfortunately, there's no guarantee that when I wake up in the morning I won't still be grouchy. I guess that's another issue.

Hedberg may be contacted at kathyhedberg@gmail.com or (208) 743-9411.

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Kathy Hedberg: Commentary: Ah, sleep, that thing I used to do when I was younger - Yahoo News

By losing nine kilograms in eight weeks and normalising his blood sugar levels through a lowish-carb, Mediterranean-style of eating and intermittent fasting, Mosley was able to drain the fat from his liver and pancreas and regain his health.

This is because too much body fat blocks the production and function of insulin, the blood sugar regulating hormone.

As the research progressed, Mosley kept writing on the subject of dietary interventions to treat diabetes and other chronic health conditions.

The latest iteration was The Fast 800, which has sold 100,000 copies in Australia.

Comprising three stages, the program involves an initial period of intensive weight loss in which calories are capped at 800 a day for up to 12 weeks. The second stage involves a 5:2 intermittent fasting ratio of 800 calories for two days a week and whatever you want for the other five. Finally, the maintenance phase involves portion control but no calorie counting, eating to a lowish-carb, Med-style diet and optional time-restricted eating.

The recipes in The Fast 800 Easy, developed by his GP wife Dr Clare Bailey, follow the style of eating and provide a calorie count for those on any stage of the program.

Over the phone from Britain, Mosley says most people find the diet fairly easy because their hunger subsides after several days, they are eating whole foods and eating enough protein to keep them satiated.

Fruit and nut granola from The Fast 800 Easy, which offers recipes developed by Mosleys GP wife Dr Clare Bailey.

It is not a fad diet, Mosley insists. The vast majority I speak with have a metabolic problem and they want to know how to get rid of it: They dont want to end up on medication and sick. Thats why theyre doing it. Its not the bikini gang. Its people with serious issues.

Plus, he says, its based on science.

The latest research on the approach includes a small University of Oxford study published in the April 2020 edition of Diabetes, Obesity and Metabolism. It found participants who ate an 800 to 1000 calorie-a-day Med-style diet for eight weeks lost an average of 9.6 kilograms and improved their blood sugar more than those on medication and with traditional diabetes care.

Though the diet leads to rapid weight loss, the study authors acknowledged it was a very demanding regime.

A separate study published in The Lancet last June found that more than 60 per cent of participants on the 800 calorie a day plan, which was followed by a maintenance phase and lifestyle support, were able to reverse their diabetes and maintain results over the course of a year.

The vast majority I speak with have a metabolic problem and they want to know how to get rid of it: They dont want to end up on medication and sick.

Despite such research, the US News health review scored it near the bottom of the rankings as a program to help prevent or control diabetes.

According to the panel of health experts, the drop in caloric intake could put diabetics at risk for hypoglycaemia, or low blood sugar. Also, diabetes medication would require adjustment on this diet.

Another concern is its sustainability, says Dr Nicholas Fuller of the University of Sydneys Boden Collaboration for Obesity, Nutrition, Exercise & Eating Disorders.

People come into our clinic who have been on these intermittent fasting approaches and every other diet, explains Fuller, author of Interval Weight Loss for Life. We know people can lose weight, that is the easy thing.

In his experience, these patients have lost and then regained the weight because the regimes are too hard to maintain and they end up struggling with both physical and mental health.

Its no better.

Instead, Fuller suggests focusing on forming healthy habits including nutrition, sleep and exercise for longer-lasting results with healthier weight being a byproduct.

Dr Joanna McMillan doesnt consider the Fast 800 an easy diet, if there is one.

If the diet is too severe (800 calories is not much food) generally that makes it harder to stick to, she says. Im not a fan of anything that is a quick fix if it only leads to devastation later when you regain the weight with interest.

That said, McMillan completely agrees with the Med-style approach, adding: Overall it makes sense to me that we have feast and famine type cycles instead of the modern eat all day type of diet.

A fan of intermittent fasting, she says the research doesnt indicate that any one form of fasting is superior: I suspect it is the one you can stick to that will work, as with any dietary approach.

Dr Mosley dismisses the US News criticisms, saying the reviewers havent bothered to look at the research. Besides, he adds, when he originally wrote The Fast Diet, intermittent fasting was strictly for crazies.

Since then, time-restricted eating has become enormously popular both in the US and Australia.

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While he says he would like to see people simply shift to a Med-style diet, the vast majority of those with type 2 diabetes require a more stringent approach initially if they are to go into remission. You need to lose about 10 per cent of your body weight.

He anticipates that, given the promise of the ongoing science and research programs, the Fast 800 approach will become mainstream as a dietary intervention for chronic diseases like diabetes.

In the UK, the NHS just started rolling it out, in September, to 5000 people, says Mosley, who is touring Australia in April and May.

In Australia, two out of three adults are overweight or obese, 53 per cent of the diabetes burden is related to excess weight and 50 per cent of all adults have a chronic health condition.

The reasons for these statistics are a messy interplay of genetics, behaviour, environment and socioeconomic status.

Many, including Dr Mosley, are trying to find solutions to a complex problem. No one has a perfect answer but they are all tools that may help. Its a challenge and the recipes in the new book might just be the only easy bit there is.

Start your week with practical tips and expert advice to help you make the most of your personal health, relationships, fitness and nutrition. Sign up to our Live Well newsletter sent every Monday.

Sarah Berry is a lifestyle and health writer at The Sydney Morning Herald and The Age.

Read more from the original source:
The Fast 800 Easy is not really very easy but there are other pros - Sydney Morning Herald

New research has found that subcutaneous semaglutide taken once a week is nearly twice as effective at helping individuals lose weight than some current weight loss drugs on the market, offering a potential new treatment for type 2 diabetes and other obesity-related conditions, according to the study.

Taken once a week through a subcutaneous injection of 2.4 mg, the drug works by suppressing appetite centers in the brain to reduce hunger and calorie intake. Obesity affects more than 40% of adults in the United States, according to a press release, and is associated with conditions such as type 2 diabetes, hypertension, heart disease, arthritis, sleep apnea, some forms of cancer, and decreased life expectancy.

This is by far the most effective intervention we have seen for weight management when you compare it to many of the currently existing drugs, said corresponding author Robert Kushner, MD, a professor of medicine and medical education at Northwestern University Feinberg School of Medicine, in a press release. Semaglutide sets the bar for a new generation of more effective weight-loss medications.

The study investigated the efficacy and safety of taking a weekly injection of semaglutide along with individual lifestyle counseling sessions. It included 1961 overweight or obese adults and lasted 68 weeks from fall 2019 to spring 2020. Overall, 94.3% of the participants completed the trial.

Participants started from an average baseline weight of 230 pounds and a body mass index of 38 kg/m2. According to the press release, participants saw an average weight loss of 14.9% (34 pounds) compared with 2.4% (5 pounds) for the placebo group.

Compared with other weight loss drugs on the market, which can help patients lose between 6% and 11% of their body weight, the investigators said semaglutide is approximately 1.5 to 2 times more effective. Approximately 70% of study participants reached a weight loss of at least 10% of their baseline body weight, which Kushner said is clinically relevant.

A lot of the health concerns we see in people who are struggling with their weight, such as diabetes, high blood pressure, or gastroesophageal reflux disease, tend to improve when they reach a weight loss of 10%, Kushner said in the press release.

Furthermore, the investigators said one-third of study participants treated with semaglutide lost at least 20% (46 pounds) of their baseline weight, which is a common reduction for many patients who have had bariatric surgery in the 1 to 3 years following their procedure.

Its the very first time we have a medication that even begins to approach the weight loss people achieve with bariatric surgery, Kushner said in the press release. He added that bariatric surgery is still more effective than this medication, but surgery carries additional risks.

After the intervention, the participants who received semaglutide reported improved physical functional, such as walking faster and climbing stairs with less pain. Additionally, they achieved greater improvements in their blood pressure, blood lipids, and blood glucose control. The drug would be intended for long-term use, according to the press release.

Adverse effects included mild-to-moderate nausea and diarrhea that were transient and generally resolved without permanent discontinuation from the study. Semaglutide is currently on the market to help manage diabetes, but it is approved only for a lower dose. The FDA is currently reviewing its use at a higher dose with the explicit use of helping patients lose weight, according to the press release.

REFERENCENew anti-obesity medication almost twice as effective as most currently approved weight-loss drugs [news release]. Northwestern University; February 10, 2021. https://news.northwestern.edu/stories/2021/02/anti-obesity-medication/. Accessed February 12, 2021.

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Study: Anti-Obesity Medication Twice as Effective as Most Weight Loss Drugs - Pharmacy Times

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