Search Weight Loss Topics:

Page 70«..1020..69707172..8090..»

Home » Lose Weight Fast » Page 70

Replacing calories with "exercise required" on food labelling would ease obesity, Royal Society for Public Health has said.

The charity claims that new evidence has shown that labelling food with how much exercise would be needed to burn it off, rather than how many calories it contains, is a key towards encouraging healthy lifestyles.

This comes after a new study by researchers from Loughborough University found that Physical activity calorie equivalent or expenditure (PACE) labelling reduced the amount of calories consumed.

They predicted that the system could shave up to around 200 calories per person every day if applied widely, the equivalent of around a can and a half of Coca Cola.

The new form of labelling would mean that a small bar of milk chocolate would show that 42 minutes of walking or 22 minutes of running would be required to burn it off, rather than simply showing it contains 229 calories.

Professor Amanda Daley from Loughborough University said: The evidence shows that even a relatively small reduction in daily calorie intake (100 calories) combined with a sustained increase in physical activity is likely to be good for health and could help curb obesity at the population level. PACE labelling may help people achieve this.

Read the original here:
Labelling food with exercise required to burn it off 'can curb obesity' - The Telegraph

Eggs are a good source of almost all the essential nutrients. Adding these to your daily diet will help you plan more balanced and nutritious meals. Eggs are a great breakfast option but can be included in other meals as well. It all depends on your preference.

Eggs are inexpensive, tasty and very, very nutritious. These are packed with protein and contain very less calories. An egg yolk is a rich source of zinc, iron, vitamins A, B and D, riboflavin, calcium, iron, phosphorous, lutein (a phytochemical that researchers say is good for the eyes), choline (needed for brain development) and cholesterol. The whites of an egg contain protein and, contrary to popular believe, it can also reduce blood pressure levels. One egg can fulfill about 11 per cent of a mans daily requirement of protein and 14 per cent of womens daily requirement. No wonder, many people around the world favour this food to stat their day with.

A study published in Metabolism says that having an egg for breakfast can keep you full for a longer period and help you lose weight faster. A classic example of a healthy eggetarian breakfast is deviled eggs. Just two deviled eggs come packed with all the goodness of eggs plus vitamin K from the mayonnaise. It can fulfill 23 per cent of your recommended daily intake of vitamin B-12 and 5 per cent of your daily folate and vitamin B-6. Watch the video to know how to make deviled eggs.

Eggs are loaded with nutrients. You can easily call this a superfood that can put you on the path to good health and fitness. From giving you strong bones to helping you lose weight, eggs can do this and more.According to researchers from the Federation of American Societies for Experimental Biology, co-consuming cooked whole eggs with your veggies can increase carotenoids absorption. They studied 16 healthy young men for the purpose. They were divided into three groups and each group was asked to eat a version of salad one with no egg, one with 1.5 scrambled whole eggs and another with 3 scrambled whole eggs.

Researchers saw that those who ate the highest amount of eggs with the salad of tomatoes, shredded carrots, baby spinach, romaine lettuce and Chinese wolf berry had an increased absorption of carotenoids 3- to 9-fold. The carotenoids found in the salad include beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin. The last two are also present in egg yolk.

Eggs contain vitamins A, B-12 and selenium. These are important nutrients for the proper functioning of the immune system. Lutein and zeaxanthin help to prevent macular degeneration, the leading cause of age-related blindness. These and other vitamins found in this food item promote good vision. It is also a protein rich food that increases satiety and prevents overeating. Hence, it is good for weight loss. This is a rich source of vitamins and minerals that are important for a radiant skin. These nutrients prevent the breakdown of body tissues and make the immune system strong.Let us take a look at why you must make eggs a part of your daily diet.

These are rich in protein and this is need for muscle health. Contrary to popular belief, having it whole is better than just having the whites. Researchers from the University of Illinois at Urbana-Champaign say that people who consume 18 grams of protein from whole eggs or from the whites after doing intense resistance exercises differ dramatically in how their muscles build protein, a process called protein synthesis, during the post-workout period. They found that post-workout muscle-building response in those eating it whole is 40 per cent greater than in those consuming an equivalent amount of protein from just the whites.

The study, carried in the American Journal of Clinical Nutrition, says that the widespread practice of throwing away the yolks to maximise ones dietary protein intake from this food item is counterproductive. The yolks are a rich source of protein. It also contains many essential nutrients and food components not found in the whites.

The vitamins and minerals in eggs are essential for healthy brain function. It stimulates the cells and improve the functions of the brain and nervous system. A study in Washington University in St. Louis found that feeding eggs to infants could provide them with key nutrients for better brains. Infants who ate eggs 6 months after birth showed significantly higher blood concentrations of choline, other biomarkers in choline pathways and docosahexaenoic acid (DHA), according to researchers.

They believe that choline (a nutrient that acts like vitamin B) and DHA (an omega-3 fatty acid that serves as a structural component of the brain) play vital roles in infant brain development and function. Both these nutrients are there in this food. In fact, another study at the University of North Carolina found that if pregnant women added eggs to their diet, it improved regions in foetal brains associated with memory. This was published in the FASEB Journal.

People who consume an egg a day could significantly reduce their risk of cardiovascular diseases compared with eating no eggs, says a study carried out in China. This study, published in the journal Heart, says that this food is a prominent source of dietary cholesterol, but they also contain high-quality protein, many vitamins and bioactive components such as phospholipids and carotenoids. This is beneficial for cardiovascular health.

A study has linked eggs to a blood metabolite profile that is related to a lower risk of type 2 diabetes. This study is from the University of Eastern Finland. It says that having a egg every day can lower your risk of diabetes. The Molecular Nutrition and Food Research published this study. In another study, researchers saw that egg consumption may reduce the risk of type 2 diabetes. This study is from the University of Eastern Finland. Type 2 diabetes is today assuming epidemic proportions in the world.

Exercise and nutrition are important to prevent the disease. But researchers say that together with that, people prone to type 2 diabetes as should also have an egg every day. Researchers say that men who ate approximately four eggs per week had a 37 per cent lower risk of type 2 diabetes. This was in comparison to men who only ate approximately one egg per week. They say that this association was there even after taking into consideration other factors like physical activity, body mass index, smoking and consumption of fruits and vegetables.

Published : December 11, 2019 8:36 pm

Read more:
Make eggs a part of your daily diet: It will increase muscle power and boost cognition too - TheHealthSite

Even the most dedicated exercise enthusiast can have a hard time in winter.

Cold days and long nights make it hard to get out of bed, let alone get the body moving, but there are simple ways to get motivated when the weather outside is frightful.

The season can indeed be very disruptive to peoples exercise routines, said Jack Raglin, an exercise psychologist and professor at Indiana University School of Public Health-Bloomington.

You can look at large-scale studies and you see this sort of wave effect where physical activity levels start to decrease as temperature goes down, Raglin told TODAY.

Light is also a factor," he added. "If people live in an area where they come home and its already dark, that can be a physical barrier to exercise and a de-motivation.

The goal is to remove as many obstacles as possible and make small changes that can make staying active easier until spring returns. At this time of year, exercise can also help to cope with seasonal depression.

Here are 11 tips on how to winter-proof your workout:

When exercising alone, there is only one person you have to convince to skip a session. But by exercising with a partner or group, theres some social pressure:

I have to show up because theyre there, waiting for me, Raglin said.

Exercise partners can also provide social support, camaraderie and distraction from bad weather. Theres the additional benefit of making friends and hanging out with like-minded people, he added.

If the schedule calls for early workouts, program the thermostat in the morning to ensure a cozy atmosphere for waking up and place workout clothes near a heater so theyre nice and warm, suggested Lauren Rosella, a personal trainer at UNC REX Healthcare in Raleigh, North Carolina.

Just focus on getting dressed and showing up at the health club, nothing else. Then, it's OK to do an abbreviated workout or leave after a few minutes. (Most people dont.)

Once youre there, the problem is solved. Youre kind of committed to it, Raglin said. Once youve changed into your gear, once youve made the initial step, the rest of it is a lot easier.

Trending stories,celebrity news and all the best of TODAY.

Many people get frustrated when its dark in the morning and dark when they come home from work. The solution is to work out in the middle of the day, during the peak light hours.

If theres no convenient gym nearby, take a long, brisk walk during lunch hour this provides the added benefit of fresh air and a bit of nature. If theres too much snow in the way, head to a nearby mall or shopping center for an indoor stroll.

Many people who start exercising get frustrated when they dont lose weight or feel fit right away. But those benefits take a while to show up, Raglin noted.

The mental health benefits, on the other hand, happen almost immediately. People feel better, less stressed and more relaxed, which may be especially important during the hectic holiday season and a time when many suffer from seasonal affective disorder.

Feel good about feeling good," he said, "and feel good about doing something for yourself that we know has so many benefits that so many people need."

For outdoor workouts, watch the weather forecast and know what youll be up against the next day, whether snow or a cold blast, Raglin advised. Plan the appropriate clothing and have everything ready when for wake up time: gear, gym bag and snack.

Its like youre being helped along, so to speak. That can make a big difference, he said. If you know what youre going to have to experience or endure, it doesnt bother you as much.

This simple goal puts people on the right path without much effort, said Brandon Alderman, an exercise psychologist and associate professor in the department of kinesiology and health at Rutgers University.

The idea behind doing that is youve met your goal and its probably difficult to take those exercise clothes off without actually doing some form of exercise, he said.

This is a more intense variation of the goal above. The advantage is being ready to go right out of bed in clothes that are warm and already in place.

On the other hand, the ritual of getting into exercise clothes can be energizing, Raglin said.

Once you start gearing up, youre getting your head in the game," he said. "Its like a pre-game ritual. Its almost like my heart starts beating faster once I begin to do that."

Swimming is one of the best sports for a long and healthy life. A warm indoor pool can be the perfect place for a workout when the weather outside doesnt cooperate.

Choose a song that to get out of bed and get the heart beating faster. Thats when the race begins, so dont hit the snooze button, Raglin cautioned.

If youre giving yourself a couple of options to snooze, youre done a lot of the time, he noted.

Winter is really a bad time to do it," Raglin said. "But unfortunately, a lot of people start January 1. Its just a penalty on top of a penalty.

People have been overindulging, they feel guilty, they feel like they have to do it and then theyre starting at a time when the environment is kind of conspiring against them.

It's better to start with baby steps and start somewhere warm.

A. Pawlowski is a TODAY contributing editor focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

Read this article:
How to stay active in winter: 11 winter workout tips for exercising in cold weather - TODAY

Another year is on its way out, and with it, so are a slew of bizarre and hot-ticket wellness trends or so we hope. People fall for all sorts of health trends each year (shout out to 2018s cow cuddling), and 2019 has been no different.

While some trends seem to provide a few benefits for some people hello, keto diet and sober curiosity others are full of lofty promises, faux fixes and dangerous side effects. Or at best, they still need more scientific research before any definitive conclusions can be made.

And so, we think its time to shut the door on a handful of them for now. Here are the wellness trends worth leaving behind:

Putting CBD in absolutely everything

IRA_EVVA via Getty Images

If theres one wellness trend people went full force toward this year, its cannabidiol, aka CBD. It showed up in food, beauty products, tampons and more.

Although many people doctors included claim CBD can alleviate a range of maladies, like anxiety, pain and sleep issues, the compound is not regulated by the Food and Drug Administration, which means no one really knows for sure whats in CBD products.

Given that CBD is largely unregulated, users need to be more aware of its effect on their bodies, said Dana Dorfman, a psychotherapist based in New York City. While people experience its positive effects, they must also consider that the longer-term effects of the substance may not be adequately researched.

Additionally, CBD interacts with a lot of medications, including blood thinners and anti-anxiety meds, which can have very dangerous side effects.

Were all about finding ways to help your health, and the potential benefits are exciting. But only in the right dosage and with the right care. Maybe think twice before chugging a CBD latte. The main takeaway: If you want to try CBD, talk to your doctor and get their input on how your body will handle it.

IV drips

In cities where bachelor and bachelorette parties are plenty like Charleston, South Carolina, and Nashville, Tennessee several shops offering intravenous hydration and vitamin drips have popped up. The concept isnt new, but its emergence into the mainstream peaked this year. The goal of the IV is to help soften the blow of a hangover by pumping fluids into your veins and rehydrating your body.

Its a fine idea in theory, but the trend is largely unregulated because IV lounges dont quality as a health care institution in many cities. Additionally, theres no scientific data to support their effectiveness. (As one expert told HuffPost earlier this year, you could essentially be ending up with expensive urine.)

On top of that, easy access to the IVs reduces the consequences of heavy drinking. If were not paying for our alcohol-infused mistakes with a brutal hangover, how are we ever going to learn?

While likely an effective way to rehydrate, the process of getting too drunk, hungover, to the point of requiring nearly medical intervention, sounds a bit too intense to be healthy or sustainable, said Alex Dimitriu, a double board-certified psychiatrist and sleep medicine physician.

Celebrity wellness sites

Kelly Sullivan via Getty Images

Earlier this year, Kourtney Kardashian debuted Poosh, a website with a mission to promote a modern lifestyle, achievable by all. The outlet is essentially another version of Goop, the Gwyneth Paltrow-owned brand that aims to do the same thing. Heres the deal: Although these sites can definitely be entertaining to mindlessly sift through, we really cant be taking health advice from them. Not only are many of the tips unnecessary, but some are downright risky. (Remember when Goop wanted readers to stick a $66 jade stone in their vaginas? Yeah, no need.)

Keep in mind some celebrities post about products theyre getting a chunk of cash for endorsing. Some of these products even have the potential to seriously harm our bodies and trigger bad habits. (Remember Kim Kardashians appetite suppressant lollipops?)

Lastly, many of the recs just arent realistic most of us cannot afford to buy all the fancy foods and products these celebrities vouch for. If youre looking for ways to improve your health, look to your doctor, not a Kardashian.

Unsupervised microdosing

People have started taking tiny doses of LSD, magic mushrooms and other psychedelics to achieve more subtle mental effects aka microdosing.

A recent study found that even though microdosing has gotten more popular, there still isnt a lot of scientific literature on it, especially when it comes to long-term health effects. (Not to mention, psychedelics are difficult to study given that theyre illegal in the U.S.)

Whereas some people have reported positive effects like improved mood and focus others have experienced increased anxiety and physiological discomfort.

The use of unregulated psychedelics at any dose is fraught with challenges due to concerns regarding supply, lack of demonstrated efficacy for specific medical conditions, and known potential for adverse effects, said David A. Fiellin, a Yale Medicine physician specializing in addiction medicine. Like all controlled substances, research is needed to help identify specific conditions, adequate dosing, safety and efficacy.

While these substances seem to be healing for some, any form of self-medication can be dangerous, and microdosing shouldnt replace standard medical treatments.

Excessive fasting

TanyaJoy via Getty Images

Twitter CEO Jack Dorsey made news back in April when he shared his wellness habits in an interview with CNBC. One of the most notable points? His eating routine, which involved intense fasting. Dorsey said he often goes entire weekends without eating, and during the week he tries to stick to consuming one meal a day.

This wellness habit is best compared to intermittent fasting, as the CNBC article pointed out. The program has people eat only during specific times. Recently, Today Show anchors Jenna Bush Hager and Hoda Kotb also tried sticking to intermittent fasting.

Like most diet trends, there are positives and negatives to intermittent fasting. There also needs to be more research on it. But one of the notable findings is that fasting has a high dropout rate 38% of people who try to fast, quit.

Fasting which can reduce inflammation when done right has two major flaws: One, people who fast tend to reward themselves afterward by indulging in a big, unhealthy meal, according to a Harvard Health blog post. Second, some fasters take it a bit too far and end up depriving their body of food for too long and wind up in a state of malnutrition.

Fad dieting with severe calorie cutting in an attempt to lose weight can be damaging to the body. Often the exact opposite to what is expected occurs metabolism slows, said Kecia Gaither, a New York-based OB-GYN and maternal fetal medicine physician, who added that when your metabolism slows, you store fat and weight accumulates.

The risks are especially pronounced with women who fast, she said, as fasting can interfere with hormones and menstruation and cause some people to stop menstruating altogether.

Wellness apps to an extent

OK, were not saying that wellness apps have to go altogether many tools, like fitness and nutrition trackers, can actually encourage people to live a healthier life. But several health experts say a solid portion of the eHealth tools available, including sleep trackers, are inaccurate and not all that beneficial.

On top of that, some people have started using health-related apps in place of an actual doctor. Health care providers arent thrilled about this, especially when it comes to diagnoses or serious health conditions that require a physical evaluation.

Apps have their place along a health continuum, but cannot replace a health provider seeing you face to face, obtaining a medical history from you, examining you, and performing specific diagnostic testing to evaluate, diagnose and treat whatever ails you, Gaither said.

Essential oils

Anatoliy Sizov via Getty Images

Lavender, peppermint, lemon they smell good, but the jurys still out on how effective essential oils are when it comes to our health. Despite the iffy research, people are all about using oils to treat a bunch of health conditions, including anxiety, motion sickness and even cancer.

Pleasant smells can help us relax or be reassuring, but have no enduring effects on our health, said Keith Humphreys, a psychiatrist at Stanford Health Care in Stanford, California. Essential oils will not cure diseases. On the other hand, they cant harm you either unless you waste too much of your money on them.

Vaping

This year, vaping quickly devolved from one of the biggest trends to a straight-up epidemic. We now have more than enough evidence (and horror stories) suggesting that vaping is no good for our bodies teens are dying, vapes are exploding in peoples faces, and peoples lungs are giving out. And those are just the short-term consequences. We dont even know what the long-term effects will be, Dimitriu pointed out.

If and when the fun flavors are banned, we may start to see a dip in vaping in 2020.

Read more:
8 Wellness Trends We'd Like To Leave Behind In 2019 - HuffPost

Created for Greatist by the experts at Healthline. Read more

Trying to lose weight often comes with a constant stream of donts dont eat this, dont drink that, dont feel joy while eating ever again. Hear us, friends: It really doesnt have to be that way!

Losing weight does require a balanced meal plan built on nutritious foods, which often means cutting back on things like french fries and pizza (le sigh).

However, no foods are truly off-limits. If youre prioritizing weight loss, use this list as an enjoy in moderation guide. Eating these 14 foods in smaller amounts can help you hit your goal.

We love these tasty grab-and-go snacks, but on their own they dont offer much nutritional value. They also dont do much to keep you full and feeling satisfied (which is why its so easy to eat more than the recommended serving).

Instead of relying on these solo, try making them more well rounded by adding some healthy fats or protein i.e., a swipe of nut butter and fresh fruit or a few slices of avocado.

Sadly, these portable delights are often full of sugar (especially refined or added sugars).

They also frequently contain added fiber. That might sound good in theory, but too much fiber (especially from non-natural sources) can leave you gassy, bloated, and a little too regular.

Keep an eye out for bars with more than 7 grams of fiber per serving and any mention of added sugars or sugar alcohols. Shoot for a total of 25 to 35 grams of whole-food sourced fiber per day, spread out over three meals and two or three snacks.

White rice isnt necessarily bad some studies have connected white rice to weight gain and obesity, while others have found no link. What we know: White rice is not as nutritionally dense as brown rice.

Its also relatively low in fiber and protein, which makes it easier to down a larger portion and wont keep you satisfied in the long run. Swap it for brown rice or riced cauliflower, both of which pack a bigger nutritional punch.

Its annoying, but calories still count in liquid form. Its easy not to think about that glass of orange juice or that cream and sugar in your third coffee of the day, but unfortunately, those things add up.

In fact, a 2019 study found that sugary beverages significantly contributed to college students calorie intake, with the average student consuming a whopping 480 calories per day from sugary drinks.

Extra sugar and calories are often lurking in drinks you think of as healthy, like smoothies and energy drinks.

If youre buying a bottled beverage, read the nutrition label. At the coffee shop, ask for just one pump of that sugary syrup in your latte or skip the whipped cream topping.

Just being aware of the places sugar hides can help you make more informed choices that support your weight loss goals.

Unfortunately, the same goes for diet drinks. While these drinks are free of (or extremely low in) calories, studies have linked diet soda and the artificial sweeteners in diet drinks to weight gain, obesity, and higher mortality rates ().

Additionally, a 2016 study found that drinkers of diet beverages often compensate for saving on calories by eating more unhealthy foods. Instead of diet drinks, reach for sugar-free sparkling water, low-sugar fruit juices, and good ol H2O.

With such pretty labels promising low fat, organic, and weight smart meals, its no wonder we head straight for the freezer aisle on days wed rather not cook.

The truth? Those labels work overtime to distract you from a hidden secret: boatloads of sodium, added sugar, and impossible-to-pronounce ingredients.

The link between processed foods and weight gain is clear. If a food is highly processed and contains a ton of hard-to-pronounce ingredients, its best to leave it on the shelf.

*Drops to knees and dramatically screams Whyyyyy?*

The simple, starchy truth: Potato chips are high in saturated fat, refined carbohydrates (aka the bad kind), and calories. A 2011 study even called out potato chips as contributing to more weight gain per serving than any other food.

We all have that one (or multiple) fast-food Achilles heel, dont we? This writers happens to be Shake Shack (Ill take five ShackBurgers, plz).

On the one hand, its totally possible to order a decent meal from a fast-food joint if you check the nutrition info and choose accordingly.

More importantly, though, no matter how you slice it, fast-food options typically contain lots of sodium, sugar, and calories. Theyve also been linked to serious long-term health effects and, surprise surprise, weight gain and obesity.

You probably already know to avoid sugary cereals like Lucky Charms and Cookie Crisp. But did you know that the size of the cereal box can have an effect on weight loss?

According to a 2015 review of studies, people actually eat more when eating from larger packages (and on larger plates). Opt for smaller boxes and smaller bowls, but mostly try to eat intuitively.

No ones saying you have to eat your cereal out of a teacup, but maybe ditch the giant serving bowl.

Beer and sugary mixed drinks are the worst culprits here, but alcohol in general adds a lot of unnecessary calories to your day (ever hear the phrase drink your dinner?).

Youre also more likely to overeat after having a few. If you do want to have a drink, opt for liquor (vodka, tequila, whiskey) on the rocks or with low calorie mixers like club soda. And per usual, indulge responsibly!

Yogurt can be a great healthy snack as long as youre checking the ingredients list to see how much sugar has been added. Flavored yogurts can sometimes have more sugar than some cookies and candy bars ().

Plain Greek and Icelandic varieties tend to have more protein and fewer carbs. If you need a hint of sweetness, try mixing in some chopped fruit.

Look, no one really eats dessert with nutritional value in mind, and we totally support enjoying dessert in moderation.

That being said, ice cream is a slippery slope when it comes to unintentionally downing high amounts of added sugar, fat, and calories. (Friendly reminder: One pint often contains four servings of ice cream.)

There are tons of delicious and healthy desserts out there. Try blending up frozen bananas and topping them with some dark chocolate chips for a treat similar in texture and flavor to ice cream.

But if youre screaming for ice cream, go ahead and have some just try to keep it to the recommended 1/2 cup serving. Eating what youre really craving will help you feel satisfied, not deprived, on your weight loss journey.

Bagged popcorn might promise to be all natural or low fat, but the packaged varieties are usually loaded with butter, salt, artificial flavors, and other preservatives.

Homemade popcorn, on the other hand, is a great snack when youre craving something crunchy since its relatively low in calories (30 to 35 calories per popped cup!).

Start with undressed kernels and pop em on the stove or in an air popper. Then, try sprinkling them with garlic powder and Italian herbs for a tasty savory option. Or drizzle with honey and add a shake of cinnamon if you want an alternative to kettle corn.

Salad is usually the gold star of healthy food options, but thats negated when you coat it with a high calorie or processed dressing.

Some of the worst offenders: ranch (ugh, we know), thousand island, honey mustard, Caesar, sugary vinaigrettes, and really just about anything bottled in the condiment aisle.

Youre better off making dressings at home. It might sound time consuming, but you can make dressings in batches and keep them in jars for weeks of use.

Try any of these delicious recipes you can whip up in a pinch. When in doubt, just give your plate a sprinkle of olive oil and a squeeze of lemon. Yum!

Weight loss 101

Nutrition obviously plays a huge role in weight loss. But its worth noting some other key points:

Read more here:
14 Foods to Avoid for Weight Loss - Greatist

Youve heard it before: Regular exercise is good for you. But, that doesnt mean you have to join a gym. Any movement that makes your muscles work and requires your body to burn extra calories counts as exercise.

Youve heard it before: Regular exercise is good for you. But, that doesnt mean you have to join a gym. Any movement that makes your muscles work and requires your body to burn extra calories counts as exercise. Being active benefits your body and brain in many ways.

Heres how:

Exercise makes your cells and muscles more sensitive to insulin so you dont need as much. Less insulin secreted means less belly fat. It can reduce stress hormones. Too much of the stress hormone cortisol can lead to insulin resistance and increased belly fat. Stress can also make you crave more sugar and calorie-laden comfort foods, which contribute further to weight gain.

It helps you burn calories. Its difficult, if not impossible, to exercise your way out of a bad diet but regular exercise can help the body burn more calories all day long. Strength training builds muscle. Muscle burns as much as seven times more calories than fat, which can help with weight control. More importantly, though, maintaining muscle as we age is associated with a lower risk of falls and injuries.

Exercise helps reduce muscle breakdown that occurs naturally with age. Exercise can help prevent osteoporosis and decrease fracture risk by slowing the loss of bone density that happens as we age. Resistance training such as using bands or weights, weight-bearing exercises like brisk walking or climbing stairs, and exercises that increase balance and agility such as yoga or tai chi all help to strengthen our bones.

Exercise can help your brain function better by increasing its flow of oxygen. This improves memory, concentration and the ability to learn. During exercise, you body releases chemicals that improve the structure and function of your brain.

Exercise can improve your mood and help with depression and anxiety. When we exercise, our brains become more sensitive to hormones like serotonin and norepinephrine that help relieve feelings of depression. Plus, exercise can increase the production of endorphins that help produce positive feelings.

Exercise protects our hearts by expanding arteries and increasing blood flow and oxygen. This helps lower blood pressure, cholesterol and triglyceride levels. It also helps in the development of tiny new vessels. Remember, your heart is a muscle that needs exercise to keep it strong.

Exercise reduces diabetes risk by helping insulin work better and more efficiently. This will help keep your blood glucose levels lower. If you already have diabetes, exercise can help you manage it.

A good workout can lead to a better nights sleep. Youll fall asleep faster and stay asleep longer when you exercise. Engaging in exercise seems to be especially beneficial for the elderly, who tend to be more affected by sleep disorders and poor sleep. Just dont exercise too close to bedtime, or you may be too energized to sleep.

Exercise can increase energy levels in both healthy people and those suffering from various medical conditions such as chronic fatigue syndrome. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When your heart and lung health improve, you have more energy.

It can improve your skin. Regular exercise can increase your bodys production of natural antioxidants, which helps protect skin cells. The extra blood flow during exercise can help delay the appearance of aging.

For most healthy adults, the recommendation for exercise is at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of both. Examples include running, walking or swimming. If you want to lose weight, you may need closer to 300 minutes or more a week. Strength training exercises for all major muscle groups should be included at least two times a week. This might include lifting free weights, utilizing resistance bands or using weight machines.

Regular trips to the gym are great, but even small changes help. Short bursts of physical activity are just as beneficial. Work on simple ways to be more active during the day. Take the stairs instead of the elevator, park further from your destination or do some jumping jacks during TV commercials. Plan social activities that involve exercise, such as hiking with a buddy, taking a dance class or even mall walking while window shopping. Consistency is the key, so make physical activity a daily part of your life.

Anita Marlay, R.D., L.D., is a dietitian in the Cardiopulmonary Rehab department at Lake Regional Health System in Osage Beach, Mo.

The rest is here:
The many benefits of regular exercise - Lakenewsonline.com

Doc, Ive started on this new diet and I wonder what you think, said my patient. Then I hear about the patients latest weight loss plan. There are so many plans out there...the Noom plan, the Shark Tank diet, the keto diet, the Mediterranean diet, the paleo diet, the sugar-free diet, the low-carbohydrate diet, the one day a week fast. Some diets increase the intake of water, of fiber, of antioxidants and the list goes on. Many of these new plans are variations of a low-carb plan, which I like. I also have found that a weekly fast seems to work for some people.

About 20 years ago, two huge studies compared the low-carbohydrate diet with the low-fat diet. Both studies showed the same thing. People liked the low-carb diet better and with it, they lost more weight easily and initially. After one year, however, most people from both groups regained the weight they had lost. Similar studies through many years showed the same thing, no plan seems to keep the weight off long term. The two questions commonly left unanswered are, is it good to eat less, even without weight loss; and how important is exercise in all this?

The most powerful studies have shown that when people eat 40 percent less than what they would eat if they had no limit, they live about 40 percent longer. It is the calorie count that matters, not weight loss. Add to this the multiple scientific studies that show if an overweight person is fit and in good condition then their risks of death are no greater than for a thin person who is in good condition.

When people ask me, I recommend starting with three to seven days of calorie counting and exercise measurement before any changes are made. The calorie goal depends on ones height and age, but an average sized middle-aged woman or man needs fewer than 1800-2000 calories per day for maintenance and at least one mile of walking per day. By the way, I think a balanced diet with plenty of vegetables and fewer carbohydrates makes the transition easier to tolerate and is especially good if one is diabetic or pre-diabetic. The most important point remainsfewer calories.

Success! An email has been sent to with a link to confirm list signup.

Error! There was an error processing your request.

Bottom line: Setting a goal to lose weight puts you at risk for disappointment. For heavy and thin people alike, your best chance for success is to be mindful of your calorie intake and exercise regularly. Then, love yourself as you are.

Richard P. Holm, MD is founder of The Prairie Doc and author of Lifes Final Season, A Guide for Aging and Dying with Grace available on Amazon. For free and easy access to the entire Prairie Doc library, visit http://www.prairiedoc.org and follow Prairie Doc on Facebook, featuring On Call with the Prairie Doc a medical Q&A show streamed most Thursdays at 7p.m. central.

Originally posted here:
How to live 40 percent longer | Health - Williston Daily Herald

Weight management tips: If you want to maintain a healthy weight you need to take care of the timing of the meal as well. It is extremely important to choose the right time to eat dinner. You must also consume a light dinner. Here's the best time to eat dinner explained by experts.

Weight management: You should eat dinner few hours before sleeping

Just like breakfast lunch and dinner are equally important. Timings of the meal play an important role. Most people are confused about the best time to eat dinner. It is always advised to eat dinner a few hours before you sleep. When you sleep you require less energy therefore you need less calories. Eating late-night dinner is associated with many issues like weight gain, digestive issues, discomfort in sleeping and many more. One should also choose fewer calories for dinner. Light dinners are the healthiest choice which can help in weight management. If you want to maintain a healthy weight you must pay attention towards the timings of your meal, especially for dinner. Here's the answer to all your questions; know expert advice about the best time to eat dinner.

Senior Dietitian, Neha Pathania explains, "Ideally, dinner should be eaten at least three hours before going to sleep. Unlike breakfast and lunch, it should be the lightest meal of the day as one doesn't need too much energy at night. It's important to give oneself time to digest before going to bed. Regular dinner times contribute to healthy digestion and elimination. People, who suffer from gastroesophageal reflux disease, should not eat for at least three hours before going to bed. Late dinners can adversely affect health. Also, eating dinner earlier reduces your family's risk for Type 2 diabetes by eliminating the imbalance between blood sugar levels and insulin."

Also read:Weight Loss: Try These High Protein Breakfast Options Which Can Help You Lose Weight

You must choose a healthy and light dinnerPhoto Credit: iStock

It is also necessary to eat dinner at the same time each day as it ensures better sleeping pattern. Shalini Bliss Garwin who is a senior dietitian also explains, "In every household, dinner schedule is dependent on family members' work, after-school activities and individual ages. Sometimes, dinner time gets delayed as we grab some fast food. But there are many reasons one should dine every day at the same time because your dinner makes an impact on bedtimes and health needs. If each night we have dinner at the same time we will sleep much better as regular timetables create stability and mental order.

Your dinner time can affect your weight, sleeping pattern and much morePhoto Credit: iStock

The best time to eat dinner is at least three hours prior to bedtime so that so your digestive system isn't busy working on dinner when it is time to relax and fall asleep. Avoid carbohydrates and heavy food in general for dinner."

Also read:Weight Loss: Breakfast Options That Can Keep You Full For Longer And Help You Lose Weight

(Neha Pathania, Senior Dietitian, Paras Hospital, Gurugram)

(Shalini Bliss Garwin, Senior Dietitian, Columbia Asia Hospital, Gurugram)

Also read:Cooking Oil: Which Is The Best Cooking Oil? Here Is The Answer Straight From Experts

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

See the article here:
What Is The Best Time To Eat Dinner To Avoid Weight Gain? Here's The Answer Revealed - Doctor NDTV

Karen Inge shared her opinion on some of the most popular diets of 2019.

Here they are, ranked from worst to best, according to the ranking assigned to them by the Healthy Food Guide.

Its just eating one particular food, like one fruit or vegetable, Karen said

Karen says this one is popular with celebrities, but gets the lowest rating of all!

This is an ultra low carbohydrate diet that promises rapid weight loss. Its really taking out all the breads, fruits, starchy vegetables, other grain foods, legumes out of the diet. Its been shown scientifically to help children with epilepsy, but for the general population cutting all of those carbohydrate rich foods that are high in fibre is not good for the microbiome and not good for digestive health, Karen said.

The CICO diet is a new name for an old diet.

Its the calorie controlled diet that weve used for years and years, Karen said.

Its calories in versus calories out. Its not a new thing.

This diet gets a poor rating because those following the diet can essentially eat whatever they like.

You could eat all your calories on chocolate if you wanted to, Karen said.

Michael Mosely came up with this more extreme fasting diet.

Its an intensive 12 week diet which combines the Mediterranean style of eating but with just 800 calories a day. That has been shown to help you lose weight but it is very restrictive, Karen said.

The Fast 800 diets Healthy Food Guide rating was brought down because its so difficult to follow.

People really cant seem to follow it for the long term, Karen said.

This is a less extreme fasting diet.

Its the one where you control how much you eat by the hours, so you restrict your eating to eight hours a day and fast for 16, Karen said.

Theres a whole body of evidence showing intermittent fasting can be beneficial for people with diabetes and also can help with neuro-degenerative diseases, so particularly for the brain.

Its got a ranking of 7 out of 10 because, for a lot of people, they just cant function when theyre fasting for that length of time.

If you cant handle fasting for 16 hours Karen recommends trying the 5/2 diet instead.

Veganism can be a very healthy way of eating, but it isnt really a diet.

Its really a way of life, Karen said.

It gets a big A+ as long as youre a well-balanced vegan!

The Nordic diet is similar to the Mediterranean diet, so is a great option for those who prefer Nordic dishes to Mediterranean ones!

Thats really beautiful plant foods, wholegrains, legumes and seafood, Karen said.

Its mostly plant based eating but you include meat and fish every now and then. Its really known as flexible vegetarianism in a way, its sort of moving more towards plant eating. This really has benefits for every aspect of health, Karen Inge said.

Studies looking at this style of eating have found it has a positive effect on metabolic health, reduced risk of type two diabetes, and on body weight, but its also delicious!

Karen follows this style of eating herself!

Press PLAY below to listen to Karen Inges full segment.

Read the original:
The best and worst diets of 2019 - 3AW

Common mistake people make in their teens and 20's that affect health

Our society has set ridiculous standards of beauty and letting the way you look define you. This impacts everyone a certain way but takes the biggest toll on the younger majority. Lots of teens embark on their journey to lose weight and while taking care of your health is great, most people dont do it the right way. Here are some common mistakes almost everyone make in their journey towards fitness and also how you can fix them:

The problem: Depriving yourself of entire food groups.

How to fix it: Our body needs all macronutrients and micronutrients to function properly. When we talk about fat loss, all that matters is calories. Those calories could come from an apple or a chocolate bar. As long as youre in a caloric deficit, you wont gain weight eating a chocolate bar either and neither will your resistance to eat one eventually result in you going all out. That being said, you should focus on whole foods mostly and incorporate some treats to satisfy your cravings.

The problem: One bad day followed by guilt and a week of unhealthy eating

How to fix it: Were human and just like any human being out there, we make mistakes. You cannot stay true to your diet 365 days a year. One bad day doesnt mean you need to ruin all your progress by guilt eating throughout the week. Enjoy your meal, move on and get back on track the next day.

The problem: Not eating enough vegetables

How to fix it: Majority of the people ignore their veggies and how important they are. Vegetables are packed with nutrients and help keep you full. Not to mention, theyre extremely low calorie and make for great high volume foods in very few calories. I cannot stress enough on how important it is to incorporate veggies into your day.

The problem: Weight loss pills

How to fix it: As simple as it gets, if weight loss could be achieved through a pill, no one in the world would be overweight. All medication comes with endless side effects and hardly and results. Put in the work. Dont rely on pills.

The problem: Trying to lose drastic amount of weight in little time

How to fix it: How many times have you heard I want to lose weight for XYZ event? Countless times. The truth is there is no way to lose weight fast. You didnt gain weight overnight, you wont lose it overnight either. Yes, someone out there with a blessed metabolism might have done it but that doesnt mean everyone can. Focus on losing a healthy amount of weight slow and steady so you can sustain it.

View post:
ASK A NUTRITIONIST | EXPERT ADVICE - Mag The Weekly Magazine

Page 70«..1020..69707172..8090..»

Home » Lose Weight Fast » Page 70