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Trying to lose weight can be one of the most difficult things to do as it can take a lot of hard work, dedication and will power. Many people try various different diet plans or exercise regimes but give up before they have even properly started.

Its important for both males and females to keep their body fat percentage to a healthy level and you can achieve this by both eating healthy and undertaking regular exercise. So lets take a look through some basic tips to help bring down your body fat percentage.

There is a misconception that to lose weight easily you should skip out on eating breakfast. This is completely untrue, it is important to eat at regular meal times and the most important meal of the day is breakfast.

Breakfast will help set you up for the rest of your day and if you skip it then you are more likely to want to snack on unhealthy foods throughout the day.

Instead of skipping breakfast its more important to choose a healthy but filling option. Avoid sugary cereals and swap them for slow release foods such as porridge or eggs, both of which will keep your filled up for longer, so you wont need that mid morning snack to keep you going.

Also try to drink a pint of water before eating anything in the morning as this will also help with any hunger pains you may have.

While its important to know how much you weigh so that you can set yourself targets to reach and understand your progress, try not to get too focused on the numbers on your scales.

Weight loss is a marathon not a sprint so while you obviously will want to see progress quickly it can take longer than you realise to see the weight dropping off.

As well as keeping an eye on your overall weight you should also be aware of what your body fat percentage is, you can do this by using a body fat percentage calculator which can help you to understand the numbers and be useful when setting yourself targets.

If you are trying to lose weight then one of the first things you should look at on your diet is how much sugary drinks you consume every day. So many soft drinks and alcoholic beverages contain a huge amount of sugar. For example one pint of hard cider contains the equivalent of one big sugary doughnut.

Avoid all fizzy sugary drinks and instead drink plenty of water. Water not only helps you quench your first but also can help keep you feeling filled up for longer.

We should all be drinking at least two litres of water every day but many people do not even drink one litre. Dehydration can often be mistaken for hunger. Many times when we may think that we are hungry and need food we are actually dehydrated, this confusion often leads us to eating more calories than we need which in turn means we gain weight. This can all be avoided by making sure we drink enough water every day.

One easy trick that seems to work well is to swap your large plates and stitches that you normally use for all your meals for smaller versions.

We often when disching u our food always look to fill the plate up which can often lead to us eating more food than we should or actually need. After eating meals we should feel pleasantly filled up not overly full up or even sick.

Once you get used to using smaller plates you should discover that you end up cooking a lot less food for meal times and in turn you will start to notice you didnt actually need all that extra food you were eating.

Losing weight takes a combination of not only eating healthy but also exercising more. Try and do some form of exercise at least once a day. This doesnt have to be over demanding exercise such as running or swimming it can be just going for a brisk walk. All exercise is good exercise.

Try to get into good habits with doing more exercise, for example instead of driving to your local shop walk there instead, as youre going to burn off more calories this way.

Not everyone enjoys exercises like going to the gym or running so you need to find what works best for you. If you are doing an exercise you enjoy then you are more likely to continue long term with it. Maybe you would enjoy swimming, riding a bike or taking an exercise class, try different forms of exercise to discover which you enjoy.

Losing weight is a process and not something that can happen overnight. You need to set yourself goals once you decide to try and lose weight but these goals need to be reasonable and achievable. There is no point in setting a goal to lose a certain amount of weight in an unreasonable amount of time.

Be realistic with your goals and you are much more likely to stick to your regime and reach them. Try to have an end goal target weight you would like to reach but do not set yourself a time limit to reach it. Instead make smaller targets to get to your final goal.

For example instead of having a target of ten kilos in ten months, break that down to losing a certain amount per month and per week. This makes it seem more achievable to spread out over the long term.

If you do not reach certain goals do not beat yourself up, weight loss is a hard thing to achieve so instead brush yourself off and go again.

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Looking To Lose Weight The Healthy Way? Tips To Bring Down Your Body Fat Percentage! - KHTS Radio

The New Year always brings with it, a lot of celebration and chances are you want to lose some weight before the end of December so that you can look good and feel great when 2021 arrives.

Choose the right meal plan in order to lose weight

The first thing that you have to consider is routine and rhythm. You might be following intermittent fasting and finding that it is causing you stress. You might be going the opposite route and eating every couple of hours and finding that this is also too challenging.

You have to consider your comfort levels when it comes to the right diet. If a diet allows you to feel calmer, feel more energetic, have better sleep and not have chronic symptoms of any kind, then it is probably supporting you.

The first thing that you have to do before you think of changing your meal plan, is to ensure optimal exercise. I dont mean that you have to over train for hours together. You just need consistent exercise for one hour, perhaps five days a week.

Raw foods and juices are good for health and weight loss

Swap out processed foods with home-cooked meals. If you can prepare your meals yourself, that is wonderful. Meals prepared by you at home, are going to be fresh, with the right amount of healthy fats and much easier on your digestion. All of this will create a foundation for you to lose weight.

Before I take you through a simple meal plan to lose weight, I must add that you should stay away from the chronic calculation of calories. Eat with your eyes and from your heart. Eat mindfully. You will never overeat if you eat while focusing on your food, rather than the television.

Eat five balanced meals a day instead of sugary and starchy foods

My suggestion to most people is to eat five balanced meals within a twelve-hour frame. This immediately ensures blood sugar balance and eating less at each meal. It is amazing when you see just this change shifting things for people. Within a day or two of doing this, your blood sugar will stabilise, and you will start needing less food.

Exercise is mandatory for weight loss

When it comes to the two snacks between breakfast and lunch, or lunch and dinner, eat a pear or an apple, two tablespoons of toasted seeds or makhana, a palmful of sand roasted peanuts, some vegetables with hummus, a smoothie or some sweet potato wedges with chaat. When you start eating a snack in between these meals and maintaining a twelve-hour framework, you will find yourself needing a lighter dinner.

If you want to lose weight before the New Year, it is best to increase the number of vegetables that you eat. If you consider swapping out processed foods with wholesome home-cooked meals, maintaining a plate framework and eating five meals in twelve hours, you will find yourself shedding water retention and excess weight, without affecting your health, sleep, energy or mood.

(Images credit: Shutterstock)

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

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Meal plans and workouts: Heres how to lose weight before the New Year - YourStory

Capsaicin is a compound in hot peppers that brings the heat when consumed. It can also be consumed in supplement form.

Capsaicin is thought to target and eliminate fat by boosting your metabolism - a key driver of weight loss.

In fact, as research shows, your weight is highly dependent upon your metabolism, which is the process of breaking down what you eat and drink into energy for your body to use in its everyday functions.

Evidence suggests capsaicin supplements may boost your metabolism, enabling you to more easily lose weight and burn fat.

READ MORE:The 2p a day supplement to lower your risk of developing type 2 diabetes symptoms

Belly fat, also known as visceral fat, is the most harmful form of fat because it sits near vital organs, such as the liver and intestines.

Capsaicin also appears to have an appetite-suppressing effect, which may help you cut your calorie intake throughout the day.

It is important to note that the benefits of consuming capsaicin will be negligible unless you commit to a healthy diet and exercise.

According to the NHS, there's no single rule that applies to everyone, but to lose weight at a safe and sustainable rate of 0.5 to one kilogram a week, most people are advised to reduce their energy intake by 600 calories a day.

For most men, this will mean consuming no more than 1,900 calories a day, and for most women, no more than 1,400 calories a day.

"The best way to achieve this is to swap unhealthy and high-energy food choices such as fast food, processed food and sugary drinks (including alcohol) for healthier choices," says the NHS.

Generally, a healthy diet should consist of:

The other crucial ingredient to achieving a healthy weight is to engage in regular exercise.

The Chief Medical Officers recommend that adults should do a minimum of 150 minutes moderate-intensity activity a week for example, five sessions of 30-minute exercise a week.

Something is better than nothing, and doing just 10 minutes of exercise at a time is beneficial.

Moderate-intensity activity is any activity that increases your heart and breathing rate.

This includes:

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Best supplements for weight loss: Capsaicin shown to boost metabolism and aid fat burning - Express

If you had the power to melt fat in just 60 seconds, would you use it? Well, that power is yours. You can use those 60 seconds to read our list of the most effective weight loss tips we can find. These expert-recommended, science-backed tips were hand-selected for their ability to turn your body into a hyper-efficient fat-burning machine so you can lose weight faster by revving up your metabolism, toning and defining your muscles, and turning off the genes that contribute to fat storage.

Incorporate these into your diet, and blast fat fast by reading our essential report: The Best Ways to Lose Belly Fat for Good, Say Doctors.

It's getting hot in here so take off all your, um, cloves. And use spicier spices instead! "Sprinkle cayenne pepper (or any other chili pepper) over your food, or make a drink by adding cayenne to lemon and hot or room temperature water," shares Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot's Guide to Plant-Based Nutrition. "This will temporarily give your metabolism a boost."

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Those Greek gods at the gym are onto something: "Aim for 25-35 grams per meal until you [hit your weight loss goals]," suggests registered dietitian Mitzi Dulan, RD, author of The Pinterest Diet: How to Pin Your Way Thin and team nutritionist for the Kansas City Royals. "This will satisfy you and help prevent going overboard with carbs." You can start with your first meal of the day: 19 High Protein Breakfasts That Keep You Full.

With apologies to Virginia Woolf, one cannot think well, love well, eat well, if one has not slept well. Getting plenty of sleep is extremely important for losing weight at a good rate. Not only can lack of sleep slow the metabolism, but it can also make us more likely to make poor food choices. We often eat more sugar when we are tired because we feel the need for energy, but what we really need is sleep and not sugar! And then we are more likely to skip workouts when we are sleep deprived, too.

We'd always hoped English would be more important than math. "Learning to read the ingredients, instead of relying on the caloric and macronutrient breakdown, allows you to better understand what's going in your food," says registered dietitian Lisa Hayim, RD and founder of The Well Necessities and TWN Collection. "When we identify things like added sugar, preservatives, or chemicals, we are more likely to find alternatives that are cleaner and digested more easily."

Here's a comparison for you to remember: "Five ounces of wine, 1.5 ounces of hard liquor or 12 ounces of light beer all have significantly fewer calories (typically 90-120) than mixed drinks, fruity cocktails and regular beer (which range from 140 calories to upwards of 700 calories, especially when you don't stick to a serving size!)," The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins' Veggie Cure remind us. "If you have a couple of cocktails each week and switch to the lighter choices, it's an easy way to shed pounds!" Or, blast fat drinking pinot noir, one of our 16 Best Wines for Weight Loss!

"Add some good clean fun to your life. Eating well, moving more, and managing stressas daily lifelong habitsis the recipe for achieving healthy weight," says Annie Kay, MS, RDN, Lead Nutritionist at Kripalu Center for Yoga & Health. "If you are not losing weight, the first thing to check is if one of these key areas has slipped. And if so, what made your plan too hard to maintain? Can you think of three strategies to make your plan a little easier or more fun?"

We know, we know. But at least for now: "Cheese is so high in calories that if you eat it regularly (including pizza, enchiladas, and foods with cheese on or in them), these foods will contribute to your weight gain," suggests celebrity nutritionist Lisa DeFazio, MS, RDN. If you need some help following this tip, check out22 Genius Tips To Cut Back on Dairy, According to Experts.

"Eat carbohydrates during the day. But at dinner, eat protein, vegetables, and a small amount of carbs like a half-cup of sweet potato," says DeFazio. "After dinner, try not to eat anything and have a cup of herbal non-caffeinated tea," she adds. And when you do eat a carb, make sure it's one of these mouthwatering 25 Best Carbs for Weight Loss!

Spice is, well, the spice of life, right? "If you've been eating healthy, balanced meals and being active to reach a healthy weight, and you've reached a standstill, change it up! If you usually walk, how about trying a bike ride or a swim?" shares Kay. For some fun ideas, check out these astonishingly effective 20 ways to overcome a weight-loss plateau!

"When you strength train, you increase your RMR (resting metabolic rate)," says Hayim. "This means that at rest, you are burning more than you normally would. This elevated metabolic rate continues after the workout is done, meaning more calories burned."

Some research shows that consuming a higher percentage of your calories from protein (20-30 percent) while also following a strength-training routine can help you lose weight fast and the building of lean muscle, simultaneously. This doesn't mean totally cutting carbs or other food groups out of your dietyou need them to have the energy to workout!but it does mean replacing empty calories [from things like sugary drinks or sweets] with calories from protein. Lean up with one of these best protein shakes for weight loss!

Emerging research shows a correlation between gut health and weight. People who have more good bacteria in their guts tend to be a healthier weight, while overweight and obese individuals tend to have less of the good stuff in their gut. You can enhance the good bacteria in your gut by eating food rich in good bacteria (also known as probiotics) including yogurt, kefir, kimchi, and sauerkraut (look for the refrigerated versions of these to get the benefits). But don't stop there! You have to feed those good bacteria, and they eat prebiotics, which are found in fiber-rich food such as vegetables, fruits, and whole grains. As an added bonus, fiber helps to control your appetite and some studies show that having more good gut bacteria can reduce junk food cravings as well, and both of these things could help accelerate weight loss!

"Eat plenty of fiber by opting for at least seven one-cup servings of vegetables, two servings of fruits, and one cup of beans or lentils each day," says Hever. "Fiber, found exclusively in plants, signals your brain to stop eating. Thus, you can feel full with fewer calories and plenty of nutrition." Here are the best high-fiber foods that will get things movingfast.

Instead of reaching for your phone first thing in the A.M., befriend a tall, refreshing glass of water. "Start your day with water and drink at least half your body weight (in pounds) in ounces each day," suggests Hever. "Fill up on water to improve satiety and help you eat fewer overall calories." Slip a few invigorating summer staples into your meals like watermelon and cukes whose water content are high, too!

It's mmm mmmm good! Especially if infused with some fruit and sliced cukes. "This calorie-free beverage is an easy way to add volume and fill your stomach before you dig into your next meal," says registered dietitian Erin Palinski-Wade, RD, CDE. "By drinking before the meal, you can offset hunger and allow yourself to eat smaller portions, promoting weight loss."

"Eat a piece of fruit, green salad with a low-fat dressing, raw vegetables, or soup before every meal," suggests Hever. "Research has shown that this will help you eat fewer overall calories at those meals due to the satiation those foods provide." Need some inspiration? Look no further than the 20 best-ever fat-burning soupsto help you lose weight fast.

You don't have to tell us twice! "Science shows that stress can trigger cravings for less healthy foods, as well as set your body up to store more fat. So, meditation, yoga, and taking time to do things you like to do are great healthy-weight strategies," says Kay.

Every tea has its own special weight-loss powers, but if your boat is sinking and you can only grab one package of tea before swimming to the deserted island, make it green tea. Green tea is the bandit that picks the lock on your fat cells and drains them away, even when we're not making the smartest dietary choices and aren't able to lose weight fast. Chinese researchers found that green tea significantly lowers triglyceride concentrations (potentially dangerous fat found in the blood) and belly fat in subjects who eat fatty diets.

Related:What Happens to Your Body If You Drink Tea Every Day

And eat your veggies at every mealand yes, we mean every. " Mix steamed veggies right into your meal! You'll significantly slash calories," say The Nutrition Twins. "The vegetables will make the meal much less calorie dense and you'll fill up faster. You'll be able to save some for the next day. For example: Don't just order pasta with shrimp, order a side of steamed broccoli and mix it right into the sauce. Do the same with all of your dishes!"

"Perform cardiovascular exercise first thing in the morning. This will ensure you kick off your metabolism-boosting for the day," says Hever. You don't necessarily have to go on a run or do a high-intensity interval training (HIIT) workout. Walking at a "brisk" pace (over 3.5 miles per hour) for 30 minutes is enough to get a cardiovascular workout.

"This sounds silly but fast eaters are more likely to overeat," says Palinski-Wade. And here's why it really works: "By simply putting your fork down in between bites, you can slow down your eating pace allowing your body more time to process your food and get the signal to your brain that you have eaten enough to be satisfied."

Straight from a nutritionist to music for your sweet, sweet ears: "[Enlist] carbohydrate-rich foods offer filling fiber and optimal nutrition to help you attain all you need with fewer calories than high-fat foods," says Hever. Some of our favorites are whole grains like quinoa and brown rice.

Individualized attention? Check. Customized plans tailored for your body and lose weight fast goals? You betch ya. "Nutritionists to the rescue! A professional nutritionist can review what you are doing and eating, and is likely to pinpoint the quickest healthiest ways to meet your personal goal," says Kay.

Been there, time to ditch that. "Focusing too much on the numbers on your scale may be missing the point. Weight is one indicator that you might check weekly, but focusing on your energy level and measurements like waist circumference are just as important. Give it time and don't give up; you are worth the effort," says Kay.

This simple switch can help you lose weight fast! "Most people eat several hundred calories of dessert but if you satisfy your sweet tooth with a piece of fruit, you'll get the sweet flavor, as well as the fiber to help prevent an energy crash and save yourself hundreds of calories," share The Nutrition Twins. For more little swaps than can lead to big gains, don't miss these 50 Little Things Making You Fatter and Fatter!

"Tons of research supports this idea," says Hayim. "We used to rely on three square meals throughout the day, but more research shows us that eating small meals helps drop the weight easier. This is useful because you avoid going long periods of time without food, which ultimately causes overconsumption, and also ensures that the fuel you put in, gets used, instead of stored."

"Whether you pour oil on your omelet at breakfast, in your salad at lunch, or in your pan to cook your dinner, each tablespoon adds 120 calories," explains The Nutrition Twins. "And chances are each time you pour the oil you are using more than a couple of tablespoons. Put your oil in a spray bottle, spritz it on your pot or your meal instead of pouring it and you'll save hundreds of calories each day and the weight will seem to fall off you."

From your healthy snacks to that bite-size mini Milky Way, write it all down! "Keeping record holds you accountable for what you put in your mouth," say The Nutrition Twins. "You won't forget you ate a few pieces of candy from your co-workers' candy jar if it's recorded in your food diary. Research shows when you write down what you eat you lose twice as much weight." Not a fan of pen and paper? Loads of websites make it a cinch to log what you eat each day, and they'll even tally up the nutrition and calorie counts for you to boot.

C'mon, speak up! And besides, you'll avoid that doused-in-too-much balsamic syndrome while you're at it. "Even the healthiest eaters can pack in additional calories without realizing it. One of the biggest culprits is excess salad dressing," states Palinski-Wade. "When you pour it on your salad, you consume dressing you may not even taste and often use a larger portion. Instead, ask for the dressing on the side this way you can dip each bite so you still enjoy the same flavor but with a much smaller amount." Click here to uncover even more of the 40 Habits That Make You Sick and Fat!

"Eat dinner on the early side so you can go to sleep without a full stomach," advises Hever. "Then stretch out breakfast until you are truly physically hungry. This will provide your body with a break to restore and rejuvenate and help you eat in accordance with your true hunger and satiety needs."

Salad plates work fine or invest in cute side plates that make you swoon every time you see 'em. "Research has shown that when we eat on larger plates, we can eat up to 31% more food than we realize," says Palinski-Wade. "Shrinking your plate size may help to shrink portions and calories, making weight loss easier."

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31 Ways to Lose Weight Faster - Nation Online - nation.lk - The Nation Newspaper

Polycystic ovary syndrome (PCOS) is a medical condition that affects an estimated 8 to 13 percent of women who are of reproductive age.

PCOS can cause:

While these dont happen to every woman with PCOS, there are changes from a lifestyle perspective that can help reduce the likelihood these effects will occur.

This article will focus on some of the changes you can implement today, such as diet and exercise routines. As always, if you have specific questions, talk to your doctor who helps you manage your PCOS.

Women with PCOS experience higher rates of insulin resistance compared to women who dont have the condition. Insulin resistance affects your bodys ability to use blood sugar for energy.

Doctors have connected a lack of physical activity and excess body weight as potential contributing factors to insulin resistance, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Not all women with PCOS have overweight. The good news is physical exercise is something you can do for your health when you have PCOS, regardless of your weight.

A meta-analysis of 16 studies related to PCOS and exercise found that vigorous intensity aerobic exercise was the most likely to reduce body mass index (BMI) and insulin resistance in women with PCOS, according to an article in the journal Frontiers in Physiology.

The researchers compared moderate exercise to vigorous exercise. They also found that vigorous exercise and healthy diet interventions resulted in the greatest decreases in BMI.

A research review of lifestyle interventions in PCOS published in the journal Best Practice & Research Clinical Obstetrics & Gynaecology found that exercise helped to reduce weight, abdominal fat, and fasting insulin levels.

The review also found exercise could help women of all weight levels with PCOS either lose or maintain their weight to help them look and feel healthier.

A literature review of studies published in the journal Sports Medicine regarding types of exercises, such as strength training and aerobic activity, did not find one specific exercise type was the most beneficial to women with PCOS.

Some of the studies reviewed aerobic exercise and resistance training, riding a stationary bicycle versus riding a bicycle outside, and treadmill walking or jogging at a moderate intensity versus vigorous intensity. The authors did find there are many exercise types that could benefit women with PCOS.

The message from these and other studies is that exercise can usually help you when you have PCOS, and the best exercise is what you will do regularly. Bonus points if the exercise can be something you enjoy doing.

Here are some exercise types to consider:

These are just some examples of exercises you can do with minimal equipment and space.

Researchers have completed several studies regarding the best diet types for those with PCOS to follow. The Androgen Excess and PCOS Society used this research to make recommendations for women, which include:

If you arent sure where to start with incorporating these changes to your diet, talk to your doctor. Your doctor also may recommend seeing a dietitian to create an eating plan specific to women with PCOS.

Exercise to improve your PCOS doesnt have to take hours a week. Studies have found exercise sessions ranging from 30 minutes a day, three times a week, to three total hours per week improved metabolic and reproductive symptoms associated with PCOS.

The Androgen Excess and PCOS Society recommends getting at least 30 minutes of moderate to vigorous physical activity a day and increasing your activity effort when you can. Some of the ways you can incorporate exercise in your life include the following:

If boredom is a factor in your commitment to an exercise routine, utilize a combination of these exercise types, such as completing a different exercise session type three times a week.

Try to incorporate the following habits for healthy eating with each meal and snack:

Using these guidelines, you can often stay within recommended daily calorie requirements given your overall height, health level, and weight.

When you have PCOS, its always a good idea to talk to your doctor about the lifestyle changes you can make to improve your health. When it comes to exercise for your PCOS, its especially important you talk to your doctor if you have other medical conditions that could affect your ability to exercise. Examples include arthritis or heart-related conditions.

If you have been sedentary for some time or dont have a solid foundation in exercise safety or proper form, it may be a good idea to consult a personal trainer. Your personal trainer should have a fitness certification from an accredited organization. Examples include:

Your trainer should be experienced and emphasize safety.

Exercise can be an important part of your PCOS management. Not only does it improve your physical health, exercise can help you manage your stress levels.

If you arent sure where to start, seeing your doctor and finding a personal trainer can help set you on a safe pathway. Exercising at least three times a week and sticking with it can help you improve symptoms from PCOS.

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Exercise For PCOS: Sample Plan, Types of Exercise, and More - Healthline

Intermittent fasting has become a trend. Its said to help with weight loss, improve metabolic health, and perhaps even extend lifespan.

Mayo Clinic defines intermittent fasting as not eating for a period of time each day or week. Some popular approaches to intermittent fasting include, alternate-day fastingthat happens due to eating a normal diet one day and either completely fast or having one small meal (less than 500 calories) the next day.

5:2 fasting; this is eating a normal diet five days a week and fasting two days a week yet daily time-restricted fasting involves eating normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8pm.

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you should eat, rather, when you should eat them. In this respect, its not a diet in the conventional sense, but more accurately described as an eating pattern.

Some studies suggest that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss. That seems true because reducing the number of calories you eat should help you lose weight.

Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnoea and some types of cancer. For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.

Although it is necessary to know that intermittent fasting can have unpleasant side effects, they usually go away within a month. Side effects may be hunger, fatigue, insomnia, nausea, headaches, and so forth.

Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation, such as Alzheimers disease, arthritis, asthma, multiple sclerosis and stroke.

Dieudonne Bukaba, a nutrition expert based in Kigali, is of the view that intermittent fasting is safe for many people, although not for everyoneskipping meals may not be the best way to manage your weight, especially if you are pregnant or breast-feeding.

If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, it is advisable to talk to your doctor before starting intermittent fasting.

This kind of fasting can be difficult, but as ones body adjusts to a new way of consuming foods, the diet gets easier. The idea is to be more aware of what and when a person is eating it gives them limits and boundaries.

Bukaba says that intermittent fasting should go hand-in-hand with daily exercises, limiting or avoiding sugars, and choosing fruits, vegetables, beans, lentils, whole grains, lean proteins and healthy fats.

While eating, he says, if you wish to lose weight, aim for a calorie level that supports a weight loss of less than two kilogrammes a week. On average, to lose almost one kilogramme a week, it will require you to cut out 500 calories a day.

Drinking water in plenty is necessary as one plans to engage in fasting, but not to forget other fluids during the hours you are not consuming solid food. However, soda and beverages containing caffeine should be avoided, Bukaba says.

editor@newtimesrwanda.com

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Intermittent fasting: How does it affect your health? - The New Times

Just 12 minutes of exercise change biomarkers in your blood: 5 easy and quick workouts to add to your routine  |  Photo Credit: iStock Images

New Delhi: Exercise is a very important part of a healthy lifestyle. Experts and medical professionals recommend that one should get 30 minutes of exercise, at least 4-5 days in a week in order to stay healthy, and reduce the risk of diseases. The exercise you take up can be anything cycling, walking, running, jogging, strength training, or even dancing as long as you get your body moving. However, a new study suggests that just within 12 minutes, exercise can start changing biomarkers in your blood.

The WHO recently talked about the need for exercise to stay healthy, and said that it may play an even bigger role during the pandemic. While some people may argue that with the given conditions, finding time for exercise can be difficult, just 10-12 minutes of some physical activity is something anyone can manage.

According to a recent study, short bursts of exercise can have a more positive impact on your health, than you think. Accoridng to a new study, 12 minutes of intense activity is enough to significantly change the biomarkers of metabolic health in people's blood.

According to a report by the ScienceAlert, researchers analysed the reactions of 411 middle-aged men and women to 12 minutes of intense exercise and found that exercise had an effect on more than 80 per cent of circulating metabolites in their blood.

These metabolites can act as indicators ofcardiometabolic, cardiovascular, and long-term health, suggesting that even a short hit of activity is enough to benefit some of the body's key biological processes."Much is known about the effects of exercise on cardiac, vascular and inflammatory systems of the body, but our study provides a comprehensive look at the metabolic impact of exercise by linking specific metabolic pathways to exercise response variables and long-term health outcomes,"says Gregory Lewis, a specialist in heart failure and cardiac transplantation at Massachusetts General Hospital (MGH).

Since it has been proven that even a small duration of exercise can have a considerable impact on your overall health, and reduce the risk of diseases, here are 5 workouts you can add to your routine.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Excerpt from:
Just 12 minutes of exercise change biomarkers in your blood: 5 easy and quick workouts to add to your routine - Times Now

Consume these 5 foods to boost your metabolism and to get rid of the unwanted body fat and the calories.

Metabolism is the process by which the body converts food into energy. If you have a high metabolism, i.e if the rate of metabolism is fast, then your body will be able to burn calories quickly and it will be easier for you to lose unwanted body fat. The rate at which you lose weight depends on your metabolic rate.

The rate of metabolism is different in different people. While there are many ways to improve ones metabolism like regular exercise, drinking a lot of water etc. Foods play an important role in improving the metabolic functions. There are some foods that help improve your metabolism and therefore, help us to quickly lose weight and stay healthy. Here are the top 5 foods which help in improving the metabolism.

Tea

Caffeine in tea helps in improving the metabolism of the body. Green tea and oolong are effective in fat oxidation and in burning calories.

Lentils

Lentils are rich in irons which improve the flow of oxygen in the body and that in turn, boosts the metabolism and in producing energy.

Nuts

Nuts such as almonds, pistachios etc are rich in proteins. Proteins use more energy to digest them which increase the metabolic rate of the body.

Chilli Peppers

Chilli Peppers help in increasing the rate of energy conversion. These improve the metabolic rate and thereby improve the rate of fat and calorie burn.

Fish

Consuming fish can help in boosting the metabolism. Fish contains Omega-3 fatty acids which help in fat burning and improve the metabolism significantly.

Also Read:3 Effective ways to STOP food addiction to stay away from empty calories

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THESE are the top 5 foods to improve your metabolism - PINKVILLA

Fruits are great for burning fat; discover those that will help you in your quest to lose weight.

To lose the extra pounds that poison our lives, fruits are our friends! It is therefore high time to include them in our diet. The confinement can test us psychically and physically, the fruits these love letters that we send to our body must be more than present in our kitchens, to finally lose weight naturally and put an end to untimely snacking.

On the same subject

Because yes, we know, its difficult to resist a small snack, especially when we have had a quick lunch at noon. And this is where raspberries, apples, grapefruit, kiwis all these very low-calorie fruits act as firefighters for cravings and a fortiori as fat-burning foods; this while promoting intake of trace elements, vitamins and minerals. These same fruits which are also particularly rich in fiber and antioxidants, which gives them superior slimming virtues. Which taking their place in a diet without excess and combined with a sport practice, will quickly offer convincing results.It is time to find out what are these fruits miraculous for our health and our waistline in our slideshow.

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Flat stomach: here are the 20 fruits that make you lose weight to (finally) lose weight! - The Times Hub

Intermittent fasting is one of the more popular forms of fasting and is currently a health and fitness trend. Image Credit: Shutterstock

Fasting is the new trend in town. Or is it just a fad?Since when didUAE residents startturning their faces away from food?

UAE is a second home to more than 200 nationalities who work and live here. All of these nationalities have brought to the UAE their own cuisine, making it the culinary capital of the world, in terms of sheer size, variety and per square metre availability. There is no denying the fact that the average UAE resident spares no second thought when it comes to eating out or testing out a new dish. However, more and more people you meet are talking about fasting as a new pursuit as much as eating. It is as though they have found a new balance in life. We enquired and this is what we found.

Fasting and health: Let's start with the basics

Shyam Krishna, Senior Associate Editor

Whats fasting?

Fasting is abstaining from eating food for a specific length of time. The human body is well equipped to handle extended periods without food. Humans must have been fasting since they were around. Most of the time, it was done out of necessity when food wasnt available. When there was adequate food, fasting has been used for therapy and as spiritual practices in several religions. Now, fasting has been used for maintaining fitness and weight loss.

Hows fasting linked to medicine?

Fasting is one of the oldest medical therapies. It is used in many ancient healing systems since fasting allows the body to rid itself of toxins that are responsible for several ailments. Greek physician Hippocrates, the father of modern medicine, said that fasting helped the body to heal itself.

How does fasting work?

When the intake of food is stopped for a certain period, many organs and systems of the body will not have to work on digestion. So the energy saved from the digestive process is used to repair the body, thereby healing it. The liver and immune system are freed to detoxify and heal the body. It also allows the body to burn the stored calories.

What are the benefits of fasting?

Many studies have shown that fasting can help reduce weight, improve metabolic health, protect against ailments, including heart disease, Type 2 diabetes, some forms of cancer, and Alzheimers. Besides, theres the promise of a longer, healthier life. During fasting, theres also a significant reduction in blood sugar and insulin levels, besides a sharp spike in human growth hormone.

Although fasting is recommended, medical advice has to be sought before starting any form of fasts. The various kinds of fasting may not work for everyone, and some people may require a tailor-made plan. So its best to consult a healthcare professional before starting a fast.

Intermittent fasting

It is one of the more popular forms of fasting and is currently a health and fitness trend. Simply put, its alternating cycles of fasting and eating. But the duration of fasting differs in each version. So these are time-restricted eating plans.

Intermittent fasting has been used as a weight-loss tool, but it doesnt work for everyone and is not recommended for people with eating disorders. Is very important to consume nutritious food during the eating periods, and avoid excessive calorie intake.

There are several approaches to intermittent fasting, but we have focused on nine of them.

1. Fast for 12 hours a day

Its fasting for 12 hours and the remaining 12 hours is a window for eating before resuming the fast. According to researchers, this diet could persuade the body to turn its fat stores into energy and release ketones into the bloodstream. And that should encourage weight loss.

Known as the Leangains protocol, it involves fasting for 16 hours, and the daily eating window is restricted to 8-10 hours. Its easier to follow if you dont eat anything after dinner and skip breakfast the next day. The method, structured by fitness expert Martin Berkhan, permits drinking water, black coffee, black tea (a splash of milk is allowed) and other zero-calorie beverages during the fast.

The weight loss in this diet is also triggered by ketosis. During the 16-hour fast, glycogen in the liver is depleted, and the body slips into ketosis. Leangains includes exercise into the fasting period to increase the rate of burning fat.

Called the Fast Diet after the book authored by Michael Mosley and Mimi Spencer, it allows regular food intake for five days of the week, but for the remaining two days the calorie intake is reduced to 500600. The 5:2 diet prescribes lean protein, vegetables, and fruit on fasting days as two small meals and snacks. On the other five days, you can eat almost anything.

Its simple: You fast every other day. Fasting for a full day may seem extreme and could be unsustainable. Some variations allow for an intake of 500 calories during the fasting days. Several studies have shown the benefits of this method, popularised by Krista Varady, a nutrition professor at the University of Illinois in Chicago.

An Austrian study last year found that after four weeks of alternate-day fasting, people had more lean muscle and less body fat, lower cholesterol levels and improved heart health. All these things can happen with exercise and nutrition programmes, according to a Reuters report.

This Eat-Stop-Eat method involves a 24-hour fast once or twice per week. Water, black coffee, black tea and other zero-calorie beverages are allowed during the fasting, made popular by fitness expert Brad Pilon. The only problem is that some people may find it difficult to fast for a full 24 hours.

This is not a structured fasting plan. It merely involves skipping a meal or two from time to time. So it is a spontaneous intermittent fast.

Health experts say skipping meals is not good since it can lead to tiredness and loss of essential nutrients. It could also trigger snacking on high-sugar foods, resulting in weight gain.

The diet, popularised by fitness expert Ori Hofmekler, involves eating small amounts of raw fruits and vegetables during the day and a big meal at night. Which mean you fast during the day and eat during a four-hour window at night. Some recommend the food to be mostly whole grains and unprocessed, while others advise the consumption of plenty of vegetables, proteins, and healthful fats, besides some carbohydrates. Hofmekler believes the plan mimics the pattern of ancient warriors, hence the name.

Known by the abbreviation OMAD, this is a weight-loss plan in which a person eats only one meal per day and fasts the rest of the time. Its also called 23:1 diet since people fast for 23 hours and eat for one hour. This diet may help some people lose weight, but it may also carry some risks, according to Medical News Today. Low sugar levels could result in fatigue, increased irritability and trouble in concentrating. The risk of binge eating at a single meal time is also high.

The diet also presents a significant problem for people who take prescription medications with food more than once per day.

In a 48-hour fast, you take a full, two-day break from eating. During the two-day fast, you can drink water, black coffee, black tea and zero-calorie fluids. Its essential to drink plenty of fluids to prevent dehydration. At the end of the fast, food should only be consumed gradually, starting with a small snack. On non-fasting days, it is advised to avoid very high-calorie foods. The 48-hour fast is generally done only once or twice a month.

First person: From health condition to reinvented self

I was 29 years old when I was diagnosed with Hashimotos, an autoimmune disease which causes your thyroid to have a low function. Because of that I started to gain weight and suffered from other medical conditions. My doctor suggested that I should try doing intermittent fasting (IF).

Being a Muslim, I am used to fasting but making such a change to your body isnt easy. The first few days of IF were really hard I had terrible headache at the end of my fasting window. But eventually it got easier. I started my journey from 16:8 which is 16 hours of fasting and 8 hours of eating.

Then I eventually moved onto 20:4 and now two years of being on this journey I do OMAD (One meal a day). I sometimes do more than 24hrs of fasting which is very beneficial as your body goes into autophagy mode. During this process the cells break down viruses, bacteria and damaged components.

After two years of fasting, I can say that IF has really helped me in various ways: my thyroid function is normal, I have more energy now and I feel healthy and I have lost 15kg in total. For me, fasting was not at all about losing weight but also to get my health and fitness under control.

Recently my brother was diagnosed with Type 2 Diabetes and the doctor suggested that he try IF. Eventually his diabetes reversed and today he is diabetes free.

For everyone reading my story, I would say that please consult your doctor first before starting your IF journey, just as I did before trying it.

I love fasting, to me it isnt some fad diet but a lifestyle that has changed my body for the better.

First person: My journey with fasting

Sara Shurafa, Assistant Online Editor

In January this year, I had decided that 2020 will be the year to regain my healthy self. In the past years, with two pregnancies, and an unhealthy level of stress and juggling lifestyles, I had lost track of my healthy way of life. Therefore, I decided to start looking at options to get my health back on track. At that point, I did not have any serious health problems. However,my BMI was high, with a bad IBS that led me to be on painkillers most of the time, besides my lack of energy and my low morale.

For me, ahealthy personis someone who is full of energy.I was lacking in that no matter how much sleep I got orhow much I ate trying to get my energy levels back.

I'd hearda lot about intermittent fasting and how many people on it were losing weight. It intrigued me to take a serious look into it. Whenever Iasked anyone who is doing IF, the answers were positive: that it helped them lose weight. However, I was more concerned aboutthe long-term health benefits. Finally, I reached two fundamental conclusions that made mestart Intermittent Fasting

I have read in many papers that when your body is not working to digest food, it works on repairing cells. Which could also mean that, during this period,your body takes care of some of the cells thatcould later become cancerous. Fasting also meant that you will be eating less sugar and fewer calories. As a result, you will be losing weight, which also meant that your risk of obesity and diabetes became lower.

Ive been fasting now 12 to 16 hours a day, for more than 6 months now. Fasting didnt just make me lose weight, but today I have so much more energy to work, to look after my kids and to even exercise and socialise. I am more focused now. I do not feel sluggish any more, neither do I feel angry or depressed. My digestive system is much better, and my hunger prangs and sugar rush are gone.

Fasting has made me a better person at all levels; it hasmade me calmer and more patient.

Fasting should be followed under professional guidance:Juliott Vinolia

Suchitra Bajpai Chaudhary, Senior Reporter

Juliott Vinolia, Clinical Dietician and Research Scholar, RD/ LD, Head of Dietary Services at Medeor Hospital

In the early 90s, the diet mantra to boost metabolism and burn fat was to consume small frequent meals of up to 5 small meals per day for sustained energy levels. Over the years, with our busy lifestyles, we have highly compromised on our diet and lifestyle, which has gotten worse during these pandemic times. We were unknowingly eating a diet excess in calories compared to our energy expenditure and also inadequate in vital nutrients putting us all at risk of chronic diseases, inflammation and poor immunity.

Most of our foods today come with hidden calories more than what we need- making our bodies vital disease preventing and energy sustaining functions sluggish. With the era of weight loss trends, fasting has taken more light in the area of research with the focus light on boosting our metabolism while managing work fatigue and preventing obesity.

Though research has clearly set out the benefits of autophagy and fasting in the evolution of the Super Human, we should understand that fasting directly impacts us at cellular level and should be followed under professional guidance to prevent any irreversible damage to health. Before following any type of fasting whether intermittent, time- restricted or alternate day fasting we have to first make sure we are medically fit to proceed in order to gain full benefits of autophagy in reviving good health.

It is clearly evident from studies that with the current lifestyle, eating practices and covid times, fasting when done the ideal way definitely helps in disease suppression, enhanced immunity and correct our genetic disposition to chronic diseases, prevent obesity and promise longevity. Our inactive life, poorly managed stress, inadequate sleep and high processed food intake has pushed humanity to a state of from eat to live to fasting to survive.

What Ayurveda says about fasting

Biju Mathew, Online Editor

Dr. V.L.Shyam, UAE-licenced Ayurveda practitioner

Ayurveda, the ancient Indian system of medicine, advocates fasting as a means of healthy living and to cure many ailments.

Ayurveda suggests fasting for the treatment of several diseases. Fasting or upavasa is one of the most effective biological methods of treatment for several diseases. Our medicine should be our food. But to eat when you are sick is to feed your sickness, said Dr. V. L. Shyam, a UAE-based licenced alternative medicine practitioner, who runs Dr Shyams Ayurvedic Centre in the country.

Ayurveda recommends eating between 10am and 6pm with sufficient intervals, which leaves 16 hours of fasting time. According to Ayurveda, one may take breakfast around 10am, lunch by mid-day and dinner before the sunset, said Dr Shyam.

But fasting should have its regulations too, Dr Shyam cautioned. As per Ayurveda, hunger is a natural urge, which shouldnt be suppressed, nor pre-initiated nor overfed. Eat light while hungry is what is proposed by Ayurveda for a healthy individual. Suppression of hunger can result in body pains and aches, anorexia, debility, emaciation, weight loss, abdominal colic pain and delusion.

Is there a particular diet recommended by Ayurveda?

Dr Shyam, highlighting the benefits of eating right, said: No food is good or bad. Everything needs to be eaten in moderation.

According to Ayurveda, certain food types should not be consumed habitually:

Ayurveda also recommends certain food types that should be included on a daily basis:

Ayurveda recommended discipline of eating food

Fasting studies

Jay Hilotin, Senior Assistant Editor

In both men and mice, numerous studies have found that curbing food intake helps. Fasting has been used and observed for thousands of years. It was seen as one of the oldest therapies in medicine. Great doctors of the ancient world and many of the oldest healing systems have recommended it as an integral method of healing and disease prevention.

There's an ancient wisdom behind it: Among the earliest records of fasting involved the ancient Romans, who apparently found the idea of "breakfast" repulsive. They were obsessed with digestion, historian Caroline Yeldham stated. The Romans seemed to believe eating more than one meal a day was gluttonous even unhealthy. Some researchers argue that's one of the early starts of what's now known as "intermittent fasting".

Hippocrates, the father of Western medicine, believed fasting enabled the body to heal itself. About 500 years ago, Paracelsus, another great healer in the Western tradition, wrote that fasting is the greatest remedy", the "physician within". In ancient Greece, Pythagoras was among many who extolled its virtues.

Dr Herbert Shelton (1895-1985) was a revered pioneer of "therapeutic fasting" in which fasting is used to either treat or prevent ill health, with medical supervision. It became popular in the 19th century as part of the Natural Hygiene Movement in the US. Dr Shelton He claimed to have helped 40,000 patients recover their health with a water fast.

Many scientific studies had been done on fasting, starting from the early 1900s. A 1986 study published inMetabolism (Elsevier) led by G.L. Burke on 3,313 children ages 5-17 years showed that fasting insulin levels are positively related to measures of obesity, systolic and diastolic blood pressure, triglyceride, -lipoprotein cholesterol and pre--lipoprotein cholesterol levels.

Fact file: what is lipoprotein

A lipoprotein is a biochemical assembly whose primary function is to transport hydrophobic lipid (also known as fat) molecules in water, as in blood plasma or other extracellular fluids.

2009 Carmela study

If you're 55 or older, fasting may bring benefits, according to a 2009 study led by Dr Jorge Escobedo and his team. The so-called CARMELA (Cardiovascular Risk Factor Multiple Evaluation in Latin America) study was done to estimate the prevalence of Type 2 diabetes, "impaired fasting glucose" and related risk factors in seven urban Latin American populations. The study was one of the largest of its kind, and included 11,550 adults 2564 years of age, with 1,600 subjects were randomly selected in each city.

Fact file: What is "impaired fasting glucose"

Impaired fasting glucose is a type of "pre-diabetes", in which a person's blood sugar levels during fasting are consistently above the normal range, but below the diagnostic cut-off for a formal diagnosis of diabetes mellitus. Together with impaired glucose tolerance, it is a sign of insulin resistance.

The CARMELA study found thatthe prevalence of individuals with diabetes or impaired fasting glucose increased with age. For example, they found that in the oldest age category (5564 years), prevalence of diabetes ranged from 9 to 22%, while prevalence of impaired fasting glucose ranged from 3 to 6%.

Among diabetics, 83.7% had impaired fasting glucose i.e. only 16.3% of people with prior diagnosis of diabetes and who were receiving diabetes medication, were in "good" glycemic control (fasting glucose <6.1mmol/l). Most important: the study found that the prevalence of diabetes in individuals with abdominal obesity was about two-fold higher. Participants with hypertension, elevated serum triglycerides and increased common carotid artery intimamedia thickness were also more likely to have diabetes.

Fact file: Diabetes killed more than COVID-19

Diabetes (1.6 million deaths in 2016), of course, is today, a bigger killer than COVID-19 (1.4 million deaths till November 24, 2020). Now, several COVID vaccines have proven at least 95% effective. Diabetes, too, a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation. The WHO reported that 2.2 million deaths were attributable to high blood glucose in 2012. Sadly, there's no vaccine for diabetes. But study after study show that good exercise and healthy fasting can somehow do the trick.

2019 Feel-good trial

A 2019 study led by Rachel Washburn of Texas Tech University on intermittent fasting (IF) effects (24-hour water-only fasting), known as the "Feel-good trial", focussed on trimethylamine N-oxide (TMAO) levels measured due to their association with elevated risk of coronary artery disease.

During the fasting period of the study, researchers found that TMAO levels were substantially decreased during the fasting day compared to the fed day. "TMAO is a novel and exciting biomarker of cardiovascular disease in humans that arises from intestinal microbiota," the researchers wrote. "Due to its connection to dietary intake, TMAO is also a good candidate to be affected by intermittent fasting, and its change highlights the possibility that fasting may also beneficially alter the microbiome at least during caloric desistance, if not for a more extended period of time after the end of a fasting episode." The key: "caloric desistance", i.e. no food.

2019 Buchinger Fasting trial

In 2019, thePloS journal published a clinical on fasting, with 1,422 participants. It was one of the few studies that documented longer periods of fasting (one year) in a large number of participants, including non-obese people. The Franco-German research team led by Franoise Wilhelmi de Toledo documented the safety and changes in the participants' basic health and well-being indicators.

To measure blood lipids, glucoregulation and other health-related blood parameters, blood tests before and at the end of the fasting period were done. It also used pre-post analysis using mixed-effects linear models. The observational study ran for one year following the Buchinger periodic fasting (4 to 21 days of fasting periods, during which participants were limited to 200250 kcal of daily caloric intake). The study subjects included 404 people with pre-existing health complaints, including diabetes and obesity.

Startling results

De Toledo's study asked the participants to do a moderate-intensity lifestyle program, including regular exercises, with clinical parameters and adverse effects and well-being documented daily. The results were startling: Among the 404 subjects with pre-existing health-complaints, 341 (84.4%) reported an improvement significant reductions in weight, abdominal circumference and blood pressure in the entire group. At the same time, 93.2% of the subject reported an absence of hunger feeling. Statistically, this type of fasting proved safe: Among the 1,422 study participants, only 1% reported adverse effects.

Fasting, when done right, has clear health benefits. But there's the biggest hurdle of all: It's rather difficult to do and stick to. Moreso if one doesn't have the right motivation and strong resolve. But it's one of life's inevitable conundrums: no pain, no gain.

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UAE: Is fasting the best route to fitness? - Gulf News

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