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IT's said to be the most important meal of the day.

And by picking the right food, you could make breakfast the healthiest too.

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In particular, there are several different breakfast meals that you could and should start your day with to maximise your weight lossgoals.

And having awell-balanced dietis vital in blitzing body fat, especially around your stomach.

Here, we talk you through the five best breakfasts to eat in order to achieve your weight loss goals...

While many people believe anything carb-heavy can ruin an otherwise gooddiet, they are a vital part when it comes to starting the day.

In particular, fibre is a powerful appetite suppressant, so starting your day with foods such as a bowl of granola is great way to stay on track with your weight loss journey.

Top nutritionist Susie Burrell says: "Unless you are specifically following a low carb or keto program, adding some wholegrain low GI carbs to your breakfast mix is the best way to help replenish your body after the overnight fast, and ensure your brain and muscles have all the energy they need to be at their best.

"If cereal is your thing look out for low sugar granola options or oats, fresh fruit is a great option to add too."

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With it being low in both fat and calories, yoghurt is the ideal food to eat for breakfast if your hoping to lose weight.

It can help improve your digestive health, and combat against any potential bloating and excessive gas through the probiotics it contains.

Meghan Markle's nutritionist even emphasised the benefits of yoghurt- admitting that she tells her clients to eat the dairy treat before every meal.

And a recent study undertaken at the University of Tennessee revealed just how good yoghurt is for blitzing belly fat.

The results revealed that participants who ate 18 ounces of yoghurt per day (as well as reducing their overall calorie intake) lost, on average, 81 per cent more belly fat compared to those who opted to diet without eating yoghurt.

It's also a great source for vitamins and minerals too, with zinc, iodine, potassium and vitamin B5 all active within yoghurt.

Having protein at the start of the day is a great way to help stay healthy and remain lean.

Nutritionist Susie says: "Consuming 20-30g of high quality protein via foods such as eggs is the easiest way to set the platform for a day of healthy eating.

"Not only will a high protein breakfast help to regulate blood glucose levels throughout the morning and keep you full for several hours, but protein rich foods actually require more calories to digest than carbohydrate rich foods thus helping to boost metabolic rate."

Studies have shown that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day.

Quick breakfast tips

Source:Diabetes UK

Berries are a bit of a secret weapon when it comes to achieving a slim physique.

Research has found that going for red or blue coloured fruit - such as cherries, blueberries, blackberries and red grapes - can help you lose that unwanted belly fat.

The chemicals which give the fruit their brightly-coloured appearance can also burn stomach fat and help you get the abdominal area youre after.

One quick way you can your daily dose of berries is through the new AroniaX Berry Shot - which is a quick daily shot of berries which helps digestion and improves your gut health.

We don't always need tocut out fatwhen it comes toweight loss.

Susie says: "Goods fats not only offer a range of key nutrients but adding some good fat to a meal helps to ensure that you will be kept fuller for longer after eating.

"Avocado works well with toast and smoothies."

Just make sure you always choose brown over white bread if you're planning on putting avocado on toast.

It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.

That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water also boosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.

It's almost important for your liver and kidney health too.

But it is possible to drink too much, which can have the opposite desired effect, so it's key to strike a balance.

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Guidelines suggest about two litres per day, but it can vary from person to person, so simply drink when you're thirsty and stop when you feel well hydrated.

You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

When it's dark yellow or amber then you need to be drinking more water.

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The 5 best breakfasts to eat to blast belly fat and lose weight - The Irish Sun

Infertility is becoming to be one of the most common health issues facing young couples. Estimates suggest that infertility affects about 1520 percent couples globally. Infertility is defined as not being able to get pregnant despite having regular, unprotected sexual intercourse for at least a year. It may result from an issue with either male or female, or a combination of factors that prevent pregnancy. Also Read - Female infertility: 6 herbs that can help you get pregnant

According to studies, infertility levels are rising faster in developing countries than in developed countries. Inadequate healthcare, unsafe abortions or untreated infections of the reproductive organs are cited as some of the reasons behind rising infertility cases in developing countries. In India, infertility affects about 10 to 14 percent of couples in the country as reported by the Indian Society of Assisted Reproduction. The cases are higher in urban areas where one out of six couples is infertile. Also Read - Signs of infertility that most women ignore

Of the total recorded cases of infertility in India, approximately 40-50 per cent are said to be due to female bodily conditions. Another 20 per cent are linked to abnormal sperm conditions and the rest are classified as unidentified factors. Multiple factors affect the fertility of an individual, including age, sedentary lifestyle, obesity, smoking, pollution, stress, medical conditions, etc. Also Read - PCOS may make it difficult for you to get pregnant: 5 effective yoga poses to treat the condition

Age is one of the most prominent factors. Fertility usually starts to drop after the age of 32 in women, and after 50 in men. Recent trend and analysis suggest that increasing number of Indian women in the Metro Cities are delaying their pregnancy owing to their career and competitive jobs. Another cause of infertility among Indian women is their lifestyle choices, with sedentary lifestyle and addictions being the major culprits here.

Smoking is major factor leading to infertility. Women who smoke do not conceive as efficiently as non-smokers and they are also at a greater risk of miscarriage. Smoking can also decrease sperm quality in men. Obesity and sedentary lifestyle are also linked to increased risk of infertility in both females and males. Women with lifestyle issues like obesity and diabetes are more likely to suffer from infertility than the heathy peers. Polycystic ovarian syndrome (PCOS), premature ovarian failure, damage to fallopian tubes, fibroids, widespread use of emergency contraception, surgical abortions are other common factors for infertility in women.

A balanced diet and lifestyle changes can help significantly boost your fertility. Here are a few natural ways to increase your fertility and become pregnant faster.

Eat antioxidant-rich foods: Antioxidants fight free radicals in your body, which can damage both sperm and egg cells. Foods such as fruits, vegetables, nuts and grains are loaded with antioxidants like vitamins C and E, folate, beta-carotene and lutein.

Stay active: Regular exercise can do wonder to your health, including increased fertility. However, excessive high-intensity exercise can have the opposite effect. Exercising too much may disrupt the energy balance in your body, and negatively affect the reproductive system.

Keep stress away: Too much stress can decrease your chances of getting pregnant. Stress can lead to hormonal changes and reduce your chances of conception.

Maintain a healthy weight: Both underweight and overweight are associated with increased infertility. So, lose weight if youre overweight and gain weight if youre underweight.

Avoid Excess Alcohol: Studies have linked high alcohol consumption to infertility in women. Therefore, it is advisable to reduce or avoid alcohol to improve your chances of getting pregnant.

Published : June 4, 2020 5:12 pm | Updated:June 4, 2020 5:15 pm

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Infertility cases are rising in India: 5 natural ways to improve your chances of getting pregnant - TheHealthSite

When it comes to losing weight, people often want know the best way to shed excess pounds and theres no shortage of fad diets or fitness crazes claiming to have the secret to fat loss. One theory even suggests that exercising at around 60% of your maximum heart rate will bring our bodies into a so-called fat burning zone, optimal for losing weight.

But does this fat burning zone even exist?

First, its important to understand a little about our metabolism. Even if we were to sit at our desk all day, our body still needs fuel to meet energy demands. This energy comes from carbohydrates, proteins, fats and phosphates. However, the rate at which we use them, and how much we have available, varies between people. It depends on a number of factors, such as dietary intake, age, sex and how hard or often we exercise.

Generally, exercising at lower intensities such as sustained walking or light jogging doesnt require as much effort by our muscles as sprinting, for example. This means the amount of energy needed by the body is lower, so energy supply predominantly comes from fats.

But as exercise intensity increases, fat cant be metabolized fast enough to meet increased energy demand. So the body will use carbohydrates, as these can be metabolized more rapidly. This means there is indeed an exercise intensity where fat is the predominant energy source.

At the lower end of this spectrum is our resting state. Here, the number of calories our body needs to function is considerably low, so the body primarily metabolizes fat to use for energy. This means the potential zone for metabolizing fat is between the rested state and the level of exercise intensity where carbohydrates become the dominant energy source (in terms of percent contribution to energy demand).

But this is a wide range, which lies between a resting heart rate of around 70 beats per minute to around 160 beats per minute during moderate effort exercise (such as cycling at a constant speed where holding a conversation becomes challenging), where the crossover from using fat to carbohydrates for energy occurs.

The issue with such a wide zone is that the person exercising wouldnt necessarily be optimizing their ability to metabolize fat, because as the exercise intensity increases theres a gradual change in the balance of fat and carbohydrates your body uses for energy.

Fat burning zone

So how can we know at which point our body will switch from using fat to other fuels for energy? One approach researchers take is assessing how much fat is being used for energy during different exercise intensities.

By measuring how much air a person expels during an exercise test which gets progressively harder, physiologists have been able to calculate the relative contributions of fat and carbohydrates to meet the exercise demand at different intensities. The highest amount of fat burned is called the maximal fat oxidation rate (or MFO), and the intensity this occurs at is termed FATmax.

Since this method was first used by researchers, studies have shown that as the intensity rises from around 40-70% of a persons VO max which is the maximum amount of oxygen a person can use during exercise theres an increase in the rate of carbohydrates and fats being used. The rate of fat being burned starts to decline at higher intensities as the body requires energy more rapidly.

The so-called fat burning zone has been shown to occur anywhere between about 50-72% of a persons VO max. However, the ability to burn fat is also based on genetics, with studies showing that this fat burning zone is likely to be lower in overweight or obese people around 24-46% of their VO max and higher in endurance athletes.

Another point to consider is how much fat we actually burn during exercise (if we express it in grams per minute). The answer is: surprisingly little. Even in studies with athletes, at FATmax, participants only burned on average a mere 0.5 grams of fat per minute. This would equate to around 30 grams of fat per hour.

In the average person, this appears to be even lower, ranging between 0.1 and 0.4 grams of fat per minute. To put it in perspective, one pound of fat weighs around 454 grams. So, though training in this fat burning zone will help with fat loss, this might also help explain why it takes some people longer to lose fat through exercise.

But there is evidence that following certain diets (such as intermittent fasting or a ketogenic, high fat diet) and longer exercise can increase the actual amount of fat we burn.

Perhaps its time to no longer consider burning fat to have a zone, but rather an individualized sweet spot which can be used to optimize our exercise regimes to lose weight. Regular physical activity around this sweet spot (which typically occurs at a low to moderate feeling of effort, for example 30-60% of your maximal effort, or a perceived exertion level of one to four out of ten) will likely improve our bodys efficiency in using fat for energy and translate to a lower overall body fat percentage.

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Justin Roberts, Principal Lecturer, Anglia Ruskin University; Ash Willmott, Lecturer in Sport and Exercise Science, Anglia Ruskin University, and Dan Gordon, Principal Lecturer Sport and Exercise Sciences, Anglia Ruskin University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Disclaimer: The opinions expressed in this article are those of the author and do not reflect the official stance of The Jakarta Post.

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'Fat burning zone'? The best way to exercise to burn fat - Jakarta Post

Usually the two folks participating in the Salisbury Post wellness program have lots of alternatives for exercise. With the YMCA and the Forum shut down for the whole month, Robin Satterwhite and Isaac Miller had a few extra challenges.

I asked them to recap with a broad stroke the program so far. Robin Satterwhite, humanities department chair for RCCC, said, The past five months have been an eye-opening experience and a great learning process. FEAR (False Evidence Appearing Real) is my worst enemy. The whole wellness experience for me has been equally mental and physical. I think I cant do things, but I have had to work to overcome that. Some of this may be remnants of the anxiety I have suffered my entire life, but regular exercise continues to help.

The knee discomfort is history, so Im back to where I was at the beginning of March. I will not give in to injury or fear! Life is full of obstacles and roadblocks and we have to keep pushing forward. I am very fortunate to be in this program and want to give my best for maximum results.

Salisbury Police officer Isaac Miller said, The first little bit was rough but once I got into a groove, I have loved working out. There has been plenty of ups and downs, but the last five months have been great. We have the gym at the PD, so a good run mixed with weight training workouts has been my standard.

In mid 2018, I had a heart issue that put me in the hospital for a week and out of work for a few weeks. I was at my heaviest weight ever, around 340 pounds and this was a wake-up call for me. This program was what I was looking for to try and save my life. I now exercise 5-6 days a week. With Robin as my accountability partner and David as my coach, I want to only go back to the hospital as a visitor.

I asked about their strengths and weaknesses so far. Robin said, For strengths, I have had great support from family, friends and the community. Everyone cheers me on! Regarding weaknesses, I have always been a procrastinator! I fight this bad habit daily! Also, menopause seems to make weight loss a bit more difficult. It gets frustrating to follow what my coach says to do, but see the pounds melting slower than expected. Another weakness is patience, obviously!

Isaac added, My strength is my desire to be better than yesterday. I always push myself to surpass goals that I set for myself. My weakness would be that I dont know when to stop. I will go to exhausting lengths to beat my personal best. Sometimes I push a little too hard with no regard to the negative effect it will have on my body.

Our gyms will likely still be closed for the most part through June 26although certain legal challenges to the shutdown have begun. Isaac does weights, Robin does YouTube classes, and both run. I asked both what else they can do.

Robin said, I am very disappointed the gyms are remaining closed for almost another month! As the humidity picks up outside, running becomes more of a challenge. I plan to keep running outside and doing a better job of running earlier in the day, plus mixing in YouTube videos. I have a step bench at home and use online classes there. Zumba videos are another option I am experimenting with. I miss the kickboxing classes at the YMCA and cant wait for them to resume.

Isaac said, I need to be consistent. Using MyFitnessPal to track my calories lets me adjust if Im struggling to lose weight.

Neither Robin nor Isaac had met a monthly goal through April and Robin said, My past monthly weight loss goals have been a bit unrealistic. For June, I would like to see at least four pounds gone and want more. Isaac again wants to lose 10 pounds.

With an exciting, fast finish to May, Robin lost five pounds and Isaac lost 10 and is down to 292. Robin is now down 10 pounds and Isaac 32 for the year.

The best month yet! Robin and Isaac want another one in June. See you in a month!

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Robin and Isaac: Moving forward with best month yet - Salisbury Post - Salisbury Post

How would you like to lose weight, improve your health and help the planet? And fast?

If you answered yes to any of the above questions, then my Zombie Apocalypse Diet might be just for you.

In only four weeks on the Zombie Apocalypse Diet, I lost 9.8 kilograms, my blood cholesterol dropped from an unhealthy 6.1 to a respectable 4.4, my waist circumference dropped from 99 to 91 centimetres, my liver function improved and my BMI came back into the healthy range.

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I'm still working out the sales pitch, but it sounds pretty good right?

It worked for me when for four weeks, I acted as if the zombie apocalypse had struck without warning no food in the shops, nothing in my fridge or cupboards. Everything I ate I had to grow, catch, or forage.

If you want to catch up on the backstory, and the rules of the challenge, the video for episode 1 (below) should answer all your questions.

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Here's a quick recap of what was on the menu during the four weeks.

There are plenty of people out there with the knowledge and skills to be completely self-sufficient in their sleep. They might even be able to put on weight.

But most people, me included, aren't that person. And that was the point I wanted to see whether a relative novice could make it if the food taps were suddenly turned off.

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As well as looking at the health impacts of such a diet and lifestyle change, I wanted to compare the environmental pros and cons of this diet with a commercially sourced one, and to see how much money would be saved.

So, here are the results:

The early health indicators of this diet appear to be pretty positive.

Waist circumference is an indicator of cardiovascular risk, and lower cholesterol can reduce the chance of complications like clogged arteries.

There are two main reasons that my weight loss was so rapid on the diet.

Firstly, eating far less food means you go into kilojoule deficit I got less energy from food than I expended, and my body started to convert stored fat to energy.

The second reason is the lack of carbohydrate-heavy foods like potatoes, legumes and even milk. My body entered a state of ketosis where it burns fat to compensate for the lack of carbs.

However, losing weight rapidly increases the risk of rebounding back to your original weight, or even gaining more weight if you take up old habits, according to GP Krystyna de Lange.

"Certainly if we look at your physical parameters and bio-chemical parameters, we have seen some positive changes," Dr de Lange said.

"[But] rapid weight loss, where you're just going into a caloric deficit isn't always the healthiest way to do it, and it is making sure that those changes are then sustainable."

The money was almost a no-brainer.

For four weeks I was paying nothing for food. And if you can keep your foraging and catching local, you'll spend hardly any money on fuel either.

In my case, I estimate I came out about $250 ahead each week on average.

Those savings mostly came down to avoiding the four horsemen of the bank-balance apocalypse takeaway lunches, coffee, booze and fuel.

Grazing cows and sheep are the biggest individual contributors to Australia's food emissions, so taking out all red meat puts you ahead from an emissions perspective.

But what about the roosters I killed and ate?

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The biggest source of emissions, as well as water use and resource consumption in the commercial farming of chickens in Australia, is the production of feed stock according to a life cycle analysis from 2017.

Typically, meat birds sold at supermarkets are grown extremely fast, and are killed at between six and eight weeks old.

In my case, the roosters, who were hatched from a neighbour's backyard eggs, were several months old and had been fed some grain in their diet.

While it could be argued that they enjoyed a higher standard of living than some of their commercially raised counterparts, it's likely that more resources went into keeping them alive longer.

The biggest environmental considerations for seafood are the sustainability of the species you're eating and how they're caught, according to agronomist Daniel Tan from the University of Sydney.

"We want to eat species that are at the bottom of the food chain, [that] there are lots of, and try to avoid the top-order predators things like sharks and tuna," Associate Professor Tan said.

That's because there are typically fewer top order predators, and they're more susceptible to overfishing.

Apart from a bonito [tuna] and flathead, all the seafood on the menu mullet, pipis, snails, prawns fit into that lower-order category.

And the fishing methods cast-netting and line fishing were pretty low-impact as well, Dr Tan said.

"If you look at a lot of trawlers out there, there is sometimes a lot of bycatch. It could be up to 50 per cent of bycatch is not eaten and is thrown back in the ocean that's a lot of waste there."

There needs to be a big warning here: firstly, some insects and arachnids are poisonous and expert identification is required.

Secondly, even non-poisonous insects in urban areas can contain pesticides and environmental poisons that make them unsafe to eat.

However, from a sustainability perspective, insects, especially when sourced locally, are extremely low impact.

Grasshoppers, termites, scorpions and crickets can all be caught and don't require any inputs like feed.

For this reason and more, insects are going to become a key protein source of the future, according to insect farmer Olympia Yarger.

"In a climate-change world we're going to need resilience in producing food. Animals don't do well when it's 45 degrees [Celsius] outside, but we can create climate-controlled environments in our cities for insects," she said.

""I'm not wanting to do away with cattle farming, that's not where I'm trying to go. But the two things can't be true at the same time: Climate change is real, but we'll be able to farm the same."

If you're anything like I was up until recently, that's not an appetising thought. But here's an inside tip: Deep-fried scorpions are delicious, grasshoppers taste like prawns, and crickets taste like cashew nuts.

Termites on the other hand, taste like...dirt.

The biggest environmental issues with our veggies and salads are land-clearing for cropping, water use, food miles, and fertiliser and pesticide use.

In my case, those factors were negated by growing the veggies in my garden or foraging them nearby, and the water I used came from tanks.

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The answer to this question is yes, with a few caveats.

I went into this challenge with an advantage. I live on a few acres with room to grow plenty of food, and access to clean water.

Want more science plus health, environment, tech and more? Subscribe to our channel.

And I also wasn't really facing a zombie apocalypse. I had plenty of time to prepare. Which is what most experts say we need to be doing collectively right now.

Whether we'll ever face a real zombie apocalypse is still unwritten, but climate change is making the strongest bid to throw our food systems into disarray.

Forecasts say some crops will no longer be able to be grown in Australia, and longer, harsher droughts and storms will make growing seasons less predictable.

The good news is by making changes to how we produce and consume food, we can reduce greenhouse gas emissions and create more climate-change resilient food production.

The other good news is we don't have to do anything as drastic as being completely self-sufficient.

Experts say diversifying what we eat, sourcing local and seasonally available foods, and reducing the amount of red meat we consume can all help us avoid having to adopt a real-life zombie apocalypse diet.

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Want to lose weight, get healthy and help the planet? The Zombie Apocalypse Diet could be for you - ABC News

Losing weight is easy if you know how. In addition, it does not require a lot of effort if you adopt healthy lifestyle habits. By following these six tips that we are going to reveal below, you can lose around 5 kilos in just one month. Here are the keys:

Do not skip breakfast. Although the need to break the fast to lose weight divides the scientific community, more specialists recommend eating food minutes after waking up. Of course, it does not need to be a copious menu. The ideal is to eat something to activate the body and regain strength to start the day.

Make meals meals every three to four hours. It does not have to be a large intake. Although, it is advisable that they be carried out, since it favors the body to burn calories with digestion. In addition, it will also satiate us and prevent us from bingeing on any of the meals of the day as a result of anxiety. It is also essential not to skip meals.

Following the plate rule is another key. That is, that half of what we are going to eat are vegetables and greens, 25 percent of the dish is protein and the remaining quarter carbohydrates. You have to run away from ultra-processed food. Also from fats. For this, it is very useful to organize a weekly menu before going shopping. Thus we will also avoid the acquisition of products on an impulsive basis. It is advisable to avoid those products that come packaged: on the one hand they are less friendly to the environment and, on the other hand, they are usually more processed because they are manufactured in an industrial way.

Drinking water is another key to losing weight. It is recommended to drink at least a liter and a half a day. The consumption of alcoholic beverages and soft drinks must also be abandoned. Both are harmful to the body.

Rest is another key. Sleeping well, a minimum of seven hours a day helps lose weight.Another fundamental point to lose weight is exercise. You dont have to become an elite athlete. Rather, its about doing minimal activity for at least an hour a day. For example, walking. Acquiring a routine of going for a walk for an hour in the morning or at the end of the day, after work, is very beneficial for the body, not only for losing weight.

According to experts, following these tips you can lose up to 5 kilos of weight in just one month. Although, this figure depends on the metabolism and how precisely each of these tips is followed.

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Weight loss tricks: The definitive trick to lose weight: five keys that will make you lose 5 kilos in a month - Explica

Are you tired of trying everything to lose weight? This easy low carbohydrate eating plan is an extraordinary alternative to lose those extra pounds in a healthy way and without rebound

Lose weight its always a subject of interest not in vain are more and more created trends, plans and diets what they promise effective results. However, on many occasions these types of diets tend to be very low in calories and leave us unsatisfiedYes, this is one of the main reasons why it can be complicated to follow a diet.

Various nutrition specialists recommend the foundations of a reduced carbohydrate diet for lose weight fast and healthy, They also ensure that they can be easier to follow than other diets. It is verified that the plan that we will present below provides the following medicinal benefits and best of all, its based on three singles steps to achieve it.

Significantly reduces appetite and you will feel satisfied throughout the day.Cause a rapid weight loss and no rebound effect. Improves metabolic health, it is attributed benefits to burn fat.It purifies the organism, it is related to great benefits for elimiting fluid and toxin retention lodged in the organism.Improves the digestive process and accelerates intestinal transit, fights constipation effectively.

The key rule to ensure success in making this meal plan is to reduce the consumption of sugars and starches (carbohydrates), it is likely that at the beginning it will take a little getting used to however you will quickly begin to notice that hunger levels decrease and you will start eating less, Therefore, the daily caloric intake will be modified in favor. The reason why this is the most important aspect of this diet is that the body for energy instead of burning carbohydrates, will do it with stored fats. Another of the genius of reduce carbohydrate intake is that insulin levels are greatly reduced and this makes the kidneys flush out excess sodium and water through the urine, thanks to this inflammation is removed and all the extra weight we carry (in many occasions it is simply water).

In fact the specialists confirm that nothing more considering this first step, during the first week a weight loss of approximately 10 pounds is estimated (ie 4.5 kg) sometimes more; considering both excess weight in water such as body fat. A study carried out in obese women found that a low carbohydrate diet is more effective than a low fat diet for lose weight faster, reduce appetite and eat fewer calories.

To complement the absence of carbohydrate consumption it is important to ensure balanced diet, that is why you should consider integrating into each meal a source of protein, a source of fat and another source of vegetables (low in carbohydrates); this should be the same way in three meals a day and if you are hungry you can add a fourth similar meal. Building your menus to those specifications will reduce carbohydrate consumption around 20 and 50 grams per day.

Eating protein has the advantage of increase caloric expenditure between 80 and 100 calories per day at a time higher protein consumption Is associated with less anxiety and cravings for eating, it is estimated that people who consume a high protein diet eat 441 fewer calories per day on average Nothing bad!

The protein what they recommend the most nutrition specialists are the following:

Lean meat: beef, chicken, pork and lamb.Fish and shellfish: such as salmon, trout, snook, and shrimp.Eggs: integers considering the yolk.Plant-based proteins: such as legumes, quinoa, and soy.

It is also important to ensure the consumption of vegetables low in carbohydrates and healthy fats Some good alternatives recommended by experts are:

Broccoli and cauliflower. Leafy green vegetables: spinach, cabbage, brussels sprouts, Swiss chard and lettuce.Tomatoes and cucumbers. Recommended fats: olive oil, coconut oil, avocado oil and butter.

More than a diet this trend proposes a healthier and balanced lifestyle, that is why it is important integrate physical exercise. Specialists point out that the best activity is lift weights, as not only helps burn calories it is important to prevent the metabolism slow down (Which is considered a common effect derived from losing weight). Try to exercise considering lift weights 3-4 times a weekin conjunction with a low carb diet is a good step to gain muscle mass and continue to lose body fat. If lifting weights is not for you, doing any cardiovascular exercise is perfect.

Eat a protein-rich breakfast.Avoid consuming sugary drinks and fruit juices.Drink water before main meals.Eat foods rich in soluble fiber.Drink coffee or tea throughout the day.Consume whole grains, avoid all kinds of processed.Sleep well and avoid stress.Weigh yourself a few times a week.Do not stop doing physical activity 3 to 4 times a week.

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How to lose weight fast in three easy steps backed by science - Explica

When it comes to losing weight, people often want know the best way to shed excess pounds and theres no shortage of fad diets or fitness crazes claiming to have the secret to fat loss. One theory even suggests that exercising at around 60% of your maximum heart rate will bring our bodies into a so-called fat burning zone, optimal for losing weight.

But does this fat burning zone even exist?

First, its important to understand a little about our metabolism. Even if we were to sit at our desk all day, our body still needs fuel to meet energy demands. This energy comes from carbohydrates, proteins, fats and phosphates. However, the rate at which we use them, and how much we have available, varies between people. It depends on a number of factors, such as dietary intake, age, sex and how hard or often we exercise.

Generally, exercising at lower intensities such as sustained walking or light jogging doesnt require as much effort by our muscles as sprinting, for example. This means the amount of energy needed by the body is lower, so energy supply predominantly comes from fats.

But as exercise intensity increases, fat cant be metabolised fast enough to meet increased energy demand. So the body will use carbohydrates, as these can be metabolised more rapidly. This means there is indeed an exercise intensity where fat is the predominant energy source.

At the lower end of this spectrum is our resting state. Here, the number of calories our body needs to function is considerably low, so the body primarily metabolises fat to use for energy. This means the potential zone for metabolising fat is between the rested state and the level of exercise intensity where carbohydrates become the dominant energy source (in terms of percent contribution to energy demand).

But this is a wide range, which lies between a resting heart rate of around 70 beats per minute to around 160 beats per minute during moderate effort exercise (such as cycling at a constant speed where holding a conversation becomes challenging), where the crossover from using fat to carbohydrates for energy occurs.

The issue with such a wide zone is that the person exercising wouldnt necessarily be optimising their ability to metabolise fat, because as the exercise intensity increases theres a gradual change in the balance of fat and carbohydrates your body uses for energy.

So how can we know at which point our body will switch from using fat to other fuels for energy? One approach researchers take is assessing how much fat is being used for energy during different exercise intensities.

By measuring how much air a person expels during an exercise test which gets progressively harder, physiologists have been able to calculate the relative contributions of fat and carbohydrates to meet the exercise demand at different intensities. The highest amount of fat burned is called the maximal fat oxidation rate (or MFO), and the intensity this occurs at is termed FATmax.

Since this method was first used by researchers, studies have shown that as the intensity rises from around 40-70% of a persons V02 max which is the maximum amount of oxygen a person can use during exercise theres an increase in the rate of carbohydrates and fats being used. The rate of fat being burned starts to decline at higher intensities as the body requires energy more rapidly.

The so-called fat burning zone has been shown to occur anywhere between about 50-72% of a persons V02 max. However, the ability to burn fat is also based on genetics, with studies showing that this fat burning zone is likely to be lower in overweight or obese people around 24-46% of their V02 max and higher in endurance athletes.

Another point to consider is how much fat we actually burn during exercise (if we express it in grams per minute). The answer is: surprisingly little. Even in studies with athletes, at FATmax, participants only burned on average a mere 0.5 grams of fat per minute. This would equate to around 30 grams of fat per hour.

In the average person, this appears to be even lower, ranging between 0.1 and 0.4 grams of fat per minute. To put it in perspective, one pound of fat weighs around 454 grams. So, though training in this fat burning zone will help with fat loss, this might also help explain why it takes some people longer to lose fat through exercise.

But there is evidence that following certain diets (such as intermittent fasting or a ketogenic, high fat diet) and longer exercise can increase the actual amount of fat we burn.

Perhaps its time to no longer consider burning fat to have a zone, but rather an individualised sweet spot which can be used to optimise our exercise regimes to lose weight. Regular physical activity around this sweet spot (which typically occurs at a low to moderate feeling of effort, for example 30-60% of your maximal effort, or a perceived exertion level of one to four out of ten) will likely improve our bodys efficiency in using fat for energy and translate to a lower overall body fat percentage.

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'Fat burning zone'? The best way to exercise to burn fat - The Conversation UK

Hi! My name is Desiree Winkel owner and founder of Fitness Coaching. Fitness Coaching is a studio/gym where you can work out with professional trainers. Among the workout programs we offer are boot camps, cardio boxing, functional training, weight loss training, group training and personal training. Our studio is located in Simpson Bay.

We are all a bit more secure now of what will happen in the next weeks after lockdown, and we can start programming our minds on our new future. It is and has been a time of much insecurity and stress. Most people start eating when theyre stressed or bored. This is your time as the economy is slowly catching up; and we will be moving a bit more. So its time to work on ourselves again. Eat better and move more.

Long periods of inactivity and a diet high in saturated fat and high sugar lead to visceral fat storage fat in our midsection that surrounds our internal organs. Some of the fat from the fat cells in that area can get into the main vein that supplies and delivers blood to our liver and then end up in our bloodstream raising our cholesterol levels. This can cause a variety of health issues like increased blood pressure, hormonal imbalances, cardiovascular disease and insulin resistance, which then leads to type 2 diabetes. All in all, it is not a pretty picture on the inside or on the outside.

The fat in this area is often the last one to go. Your body stores it as a safety feature. In times of need, like when there is no food or hardly any food available, your body will go to the fat storage in your body but the visceral fat is the last fat it attacks.

When we are in our prime, our bodies try to plan and save up extra resources for a rainy day, for when we are not as agile, and are unable to feed ourselves regularly. As we age, we reserve more and more visceral fat rather than the subcutaneous type, gaining a belly that only grows bigger the older we get.

The problem is that most people like to pick the body part where they would like to lose the fat at first. We cant target the fat we want to lose with exercise or dieting, as our bodies always lose overall body fat and it is only when they are done shedding it everywhere else that they will access the fat they have reserved in problem areas like our bellies. I know its frustrating.

Exercising to get rid of belly fat isnt going to work (although wed really like that) since we cannot target our bellies specifically. No number of crunches or other ab-specific exercises will help us burn reserves there faster; it does not matter how much muscle we put on in a specific part of the body, we burn body fat in an overall way. This means that in order to get rid of the belly, you have to do exactly the same training you would do if you wanted to lose weight in general. Once you are low or out of other extra fat reserves to burn, then you will begin to burn visceral fat in your midsection and every other problem area you have.

The best way to dig into those stubborn fat reserves is through a combination of cardio, high burn and HIIT workouts. The sheer variety of each longer burn and/or higher intensity will eventually force your body to part with the fat and trade it for quality muscle instead. That is why I recommended that you concentrate on cardio instead of ab work in general, if you want to get rid of your belly fat.

You can still do some ab exercises, especially if your end goal is having a strong abdominal wall or a six-pack but avoid making it the main goal of your training. Cardio should be what you focus on cardio and staying active throughout the day the more you move, the more you burn. There are many ways to do proper cardio or HIIT workouts. Ask your trainer to use your gym time or workout time effectively.

What really would help is to park your car a bit further than normal to walk to your job, grocery store or anywhere you go. Yes, I know its hot and you dont want to be sweaty; but trust me those little adjustments throughout the day will make a huge difference in the end. Adopting an active lifestyle and cutting out high sugar, high saturated fat foods will eventually lead to a flat and healthy stomach. It takes patience and patience is vital in this case.

Fast weight loss is temporary weight loss, exactly because of that. The only way to get permanent results is to introduce conditions you can then maintain for the rest of your life.

Plan of action: Do cardio and high burn workouts; Reduce portion sizes; Be active all day long. In the end, its worth a try. The more you invite these changes in your life, the better you will feel. We can help you to achieve your goal. If you do not have time or money to spend, we can set up a plan for you and help you to achieve your goal and make you feel good.

Fitness Coaching is located on Welfare Road. For more information or if you have questions, call or WhatsApp +1 (721) 524 7700, check out Fitness Coaching on Facebook or Instagram, or visit http://www.fitnesscoachingsxm.com

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Desiree - Time to lose that belly fat - The Daily Herald

Getty / RyanJLane Yes, You Can Lose Weight Walking as Little as 30 Minutes a Day - but There's a Catch

If you're on a mission to lose weight but don't have the time or energy for a more intense workout, walking is a great place to start. And with fitness trackers and GPS apps readily available on our phones, it's easier than ever to track your steps, time, or distance whenever you hit the pavement.

So, let's say you walk for an hour during the day: will you lose weight? One study in JAMA Internal Medicine showed that subjects who, without making changes to their diet, worked out at a rate equivalent to walking 12 miles per week for eight months saw fat loss. The authors further stated that the controls in this experiment gained weight, but that could be reversed with 30 minutes of daily walking.

Plus, exercise physiologist Tom Holland, MS, CSCS, told POPSUGAR in a previous interview that you can certainly see weight-loss results by walking just 30 minutes per day. He recommends that true beginners start with walking three to four times per week, then increase from there. But, just how effective your workout is depends on a number of factors.

"The intensity at which you walk plays a key role in helping your body burn more calories and improve your cardiorespiratory system," Denise Miklasz, an ACE-certified personal trainer at Northwestern Medicine Crystal Lake Health & Fitness Center, told POPSUGAR.

If you're walking at a casual stroll, you're probably not going to achieve the weight loss you want. One way to pick up the pace? "You could include 30- to 60-second bursts of faster walking every three to five minutes, followed by a 30-second recovery walk," Miklasz said. You can also try walking with weights or picking a route with hills to add some intervals to your workout.

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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"An interval-training workout will continue to burn more calories after your workout due to a physiological effect called excess post-exercise oxygen consumption, or EPOC. EPOC is sometimes referred to as the 'afterburn effect,'" Miklasz explained.

Even more important is your diet. You know this, but you can't eat whatever you want or as much as you want the second you start exercising. "In order to lose weight you need to create a calorie deficit," Miklasz said. One pound is equal to 3,500 calories, so you'd need to carve out 3,500 calories each week in order to lose one pound, which experts consider a safe and healthy goal. In other words, "you need to either burn an extra 3,500 calories or remove 3,500 calories from your diet," Miklasz explained - or a combination of the two.

"Combining exercise with a healthy diet is more effective than restricting calories alone. Exercise can help you maintain and increase lean body mass, which results in a larger calorie burn per day," Miklasz said. To that point, when you're ready to start building muscle, remember that walking alone won't cut it. She noted, "Ideally, incorporating strength training along with aerobic exercise will increase muscle mass and boost your metabolism." This four-week workout plan for weight loss is a great place to start, and you can check out this beginner weightlifting plan as well.

Slideshow: Healthy and inexpensive ways you can de-stress at home (Provided by PopSugar)

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Yes, You Can Lose Weight Walking as Little as 30 Minutes a Day - but There's a Catch - MSN Money

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