Search Weight Loss Topics:

Page 65«..1020..64656667..7080..»

Home » Lose Weight Quickly » Page 65

''The point is to practise indulgence with moderation, mindfulness and joy.''

By Erin Fisher

The silly season can undoubtedly be a challenging time of year.

Not only can the holidays be a time of added financial pressure and tying up of loose ends at work, but it can also be a period of see-sawing between enjoyment and guilt with each party, feast and celebration.

Is it possible to indulge and enjoy without the guilt?

Nutritionist Jessica Sepel says yes, and in fact, she encourages everyone to not only allow room for indulgence, but to commit to it.

Given her line of work, she laughs that it's common for people to keep their treats and wine out of sight whenever she is around, thinking that as a health professional, she will be quick to wag her finger in disapproval.

But after years of seeing clients struggling with their relationship to food, indulgence has become a crucial part of her philosophy.

Indulgence, she believes, is essential for a healthy lifestyle to be both sustainable and joyful, and is one of the steps in her new book, The 12 Step Mind-Body-Food Reset.

The book is a guide to speaking to yourself with kindness, forgetting about the scales and calories, managing stress, combating sugar cravings and developing a healthy, flexible relationship with food, with recipes, activities and helpful tips.

With long blonde locks and glowing skin, Jess is a vibrant picture of health, but getting to this point was a long and difficult journey that started in her early childhood, looking down at her stomach and feeling unhappy with what she saw.

Combined with a comment from a family member, the experience marked the beginning of many years of fad-dieting, negative body image and an obsession with being thin that continued into her twenties.

It wasn't until she finally ditched the scales and saw a therapist that she was able to rewire her belief system, and learned to look after her body with a greater sense of care.

"It's challenging to talk about it and I definitely wrote this book with a lot of tears, but good tears," she reflects.

"I've come such a long way with my own body image and my relationship with myself.

"I also think the more vulnerable and honest I am, and the more willing I am to share my own struggles, the more opportunity for connection there is."

It sounds clichd and cheesy, but the more she explains the ripple effect it has, the more it makes sense.

"The health industry has so much hype, there are so many conflicting trends. I feel like at the end of the day, if you wake up and you truly care about yourself and speak to yourself with kindness, you're going to want to treat your body better and eat healthier foods.

"It is such an important foundation and a lot of us don't have that. That's why it becomes so difficult to have a healthy relationship with food and why it becomes so tempting to be on fad diets they promise you the body of your dreams and that you will feel the best you have ever felt.

"I understand how tempting and exciting that is, I've been there, but most diets only last a couple of weeks. It's a toxic cycle."

Simply working on fostering a more compassionate attitude towards your own body has the power to foster a greater sense of relaxation, less stress and higher levels of energy.

"I have seen over and over, that when women develop a better relationship with food and their body, everything just seems to fall into place. Often, when women merely shift their mind-set from focusing on weight to health, they actually end up losing weight."

This winning trifecta sounds like the tagline for a gruelling workout program or strict diet, but with 'un-diet' as her motto, she says that deprivation or punishment should never be part of your holiday, or life in general.

"Christmas and summer is such a time of happiness, so enjoy it! Your body is strong and can handle it. The point is to practise indulgence with moderation, mindfulness and joy. Often, we don't know how to indulge moderately. We go all out, overdo it and mistreat our bodies," she explains.

If you know you have a Christmas dinner in the evening, she suggests starting the day with some exercise, and to eat a nourishing breakfast and lunch.

While one might think from scrolling through all the foodie pictures on her Instagram that her idea of Christmas indulgence is probably something along the lines of protein-packed, nutritious black bean brownies and antioxidant-rich dark chocolate, Jess says it's a time of the year she too likes to let go, with a getaway, wine every night and gelato after every meal.

"Of course I'm not going to feel my absolute best, but you just forgive yourself. Indulgence is something you should commit to, rather than avoid, because otherwise you are going to feel deprived and that leads to overdoing it in some way."

Another simple change that can have a big impact on how you eat and how you feel is the choice to dine without any digital distractions like TV, emails and social media.

"I noticed that when I am scrolling on social media while eating, my brain doesn't even seem to register that I've eaten and I don't feel full. I find myself mindlessly going back for more food because I'm unsatisfied," tells Jess.

Being fully present with your meals, you'll find that you're much more satisfied and in tune with your hunger and fullness signals, which reduces overeating, emotional eating and that need for something more all the time.

If you are eating well, moving your body in ways you enjoy and feeling good, your body will naturally find the shape and weight at which it is happiest, and this will look different on everyone.

"Of course you can want to lose weight or improve your health, but you need to start by accepting the uniqueness of your body and not trying to change your body shape and size," she adds.

"The best thing is to block out the noise of the diet culture and tune into your own body."

"Celebrating the uniqueness of your body is something I talk about a lot," she smiles.

"Having a positive relationship with your body truly is the foundation of a healthy life, so nourish that connection and make it a really strong, healthy one."

Here is the original post:
Nutritionist Jessica Sepel on the joys of un-dieting - Now To Love

Businesses are working leaner and meaner,and individuals are packing more and more into a doing lifestyle. The result is a demand for improved time management habits, whether that is training, coaching or online learning butwhat really gets people to change habits?

I have facilitated time management training for nearly 25 years, and I can tell you from experience thatchanging a habit is hard. Sometimes it can be fear of the consequences, and sometimes it is clinging to a habit, even if you know it is counter-intuitive to do it.

Here are fivetechniques I have used to enable people to decide to change their habits.

Yes, these are worth the effort! Log where your time is spent.

If you need to save money, you log where your money is spent.

If you need to lose weight, you log what you are eating.

Time is a resource, and it is easy to get into bad habits. Logging a week, and taking the time out to review what decisions you made, what the impact was, and, if you had a Tardis and could go back and re-live the day, what other options did you have, is such a rewarding exercise.

I coached an executive assistant (EA), who managed a team of EAs and PAs. Her goal was to gain more time in a week. She completed a time log for me every day simply writing what she did down, and emailing it to me at the end of each day.

The Friday column had fourhours blocked out as diary pack checking. She had got into the habit of spendingthree to fourhours every Friday checking the work of her team the diary packs for directors. I asked her three questions:

She stopped the diary checking habit immediately. Thats one month a year saved!

'I have to clear my inbox'is what I often hear. We are all overloaded with emails now too many emails, emails that are for reference only, the group emails that clutter your inbox.

I ask people to write down their top three priorities.

Then I ask them to write the three main activities they do to achieve these three priorities.

Unless your job depends on email, most of the time I get an 'ah ha'from this exercise.

Example: my priority is to make sales for the organisation.

The three main activities to achieve this:

It's simplewhen you see it written down. Focus on the big activities, and then the rest will work itself out.

I coached someone who said she was 'exhausted all the time'. She was working 60-63 hours a week on a regular basis, once she had added up the travelling time, logging in at home, working on a Saturday morning etc.

She knew all the good stuff about managing time write down your goals, have an action diary, prioritise, say no, etc. So what was stopping her?

I asked her what her worth is. She placed a value on her time.

I asked her to work out her real hourly rate. People are paid more per hour the other side of the world,she said. It was one of those moments, she just stared ahead for what seemed like ages, as the reality hit her.

It was the shock she needed. She decided to work her contracted hours. She took time off in lieu for travel time, stopped logging in late in the evenings, and kept weekends to herself.

The result? Her productivity increased due to a clearer focus, a more balanced lifestyle and a more creative approach to work.

These are really useful. In an action learning set, the learners bring along a real problem they need to solve. Each individual briefly states their problem to the group. The group then decides what problem to work on in the set.

The set members then ask questions to facilitate a deeper understanding of the real issues these might be fears the person is facing., how they feel, their thoughts, what they have tried to date, etc.

I facilitated an action learning set where the person said I dont have the time to write the new procedures, and that is holding my department back..

Many questions were asked, focused on what the person was spending their time on, options to change, and ideas on delegating the task. The individual was getting entrenched in their view, and visibly upset 'you dont understand! Im the only one who can do this!'

There was a lull, and all eyes turned to me.

I invited everyone to dig deep for the question that might move us forward.

One person said Carol. Yesterday, you told me about the huge pile of ironing youve got at home. You said you planned ironing fiveitems of clothing a day every day to get the pile down.

There was a pause. Could you use the same approach with the procedures project?.

Resisting the push, and inviting someone to draw their own conclusions, is a powerful wayto change a habit. In coaching, the client owns the goal, so if we can pull the answers from them, they own the habit change.

Understanding our own values and beliefs enables us to appreciate our time stealers. We use drivers from transactional analysis as part of our time management training.

There are fivedrivers:

Ill use 'be perfect' as the example. 'Be perfect' values perfection, detail, and getting things done correctly. Behaviourally, others may see them as nit pickers, as they delay projects by asking for another meeting rather than committing to actions.

They can be poor delegators, as they live by the mantra 'if a jobs worth doing, its worth doing well', and the only person they truly trust is themselves. They can be a hard task master, being unforgiving if there is an error, and giving too much detail.

Lastly, they can be really bad with time,often working way into the evening to meet a deadline, or missing a deadline. Learners often challenge me about this tendency, but then I say 'do you ever say to yourself, thats good enough, I will let it go?'

Their response is then, 'well, no',Which leads to them spending too much time on everything, instead of knowing what to do quickly.

I hope these have given you some ideas to improve your own time management. Do let me know what gains you get by changing a habit.

Interested in this topic? ReadTime management: do you know the ten commandments?

The rest is here:
Time management training: five ways to get people to really change their habits - TrainingZone.co.uk

Many weight loss diet plans require slimmers to drastically cut food groups from their diet.

However, they could actually see better results if they are less restrictive, Krissy Cela, founder of Tone & Sculpt app, told Express.co.uk.

She explained: Say no to restrictions! I can't stress to you enough how many people I have seen trying a quick fix restrictive diet plan that is not maintainable, they end up just putting on more weight than they wanted to lose in the first place.

If you want to lose weight and keep it off, your diet needs to work around the foods you actually enjoy and your lifestyle.

Instead of only focusing on what they eat, dieters should have a look at what they drink.

READ MORE: The top ten exercises to help you lose weight fast - which burns the most calories?

View post:
Weight loss: This simple drink can help burn fat fast - when should you have it? - Express

WITH 2020 just round the corner, the New Year health is looming.

And the low-carb and keto diets are the two most popular diet plans, touted for weight loss.

1

Keto involves eating no more than 30g of carbs a day plus a high amount of good fats, meat, dairy, nuts and oil.

It works by persuading the body to start burning its own fat supplies - putting the body into a state called ketosis - rather than burn the carbs in your diet.

A low-carb diet, on the other hand, means you can eat more carbs but without the generous portion of fats that you get with keto.

With both keto and low-carb diets being recommended by celebrities, friends and experts you may be left wondering which one to try.

To solve this, top nutritionists Terri-Ann Nunns and Helen Bond have shared their tips with us on which one really is the most effective...

Many people claim a low-carb diet is the best way to get quick and easy weight loss results.

And nutritionist Terri-Ann, founder of theTerri Ann 123 Diet Plan, has now shown her support for this diet - which has helped hundreds of her clients lose weight.

She emphasises that this regime will help speed up weight loss as by increasing your intake of proteins you'll feel fuller.

"Low-carbohydrate diets are a very successful way to lose weight sustainably," she says.

"In a low carbohydrate diet, you reduce your intake of items such as bread, pasta, potatoes and sugary foods whilst protein foods such as meat, fish and vegetarian alternatives should be increased.

Having a high-protein element in your diet will help you to feel full

"Reducing carbohydrates, for example bread, potatoes, pasta and sugars, is known to be effective in helping people to lose weight.

"Having a high-protein element in your diet will help you to feel full despite consuming a lower amount of calories."

As well as blitzing body fat, Terri-Ann also stresses that low-carb diets can have other health benefits like lowering diabetic markers.

"The obvious health benefit of following a low carb plan is weight loss," she adds.

NHS guide to carbs

Carbohydrates themselves are not necessarily the cause of weight gain.

The NHS says theres no evidence that eating bread and other wheat-based foods causes weight gain more than any other type of food.

If you eat more energy than your body uses, you will put on weight, regardless of what you eat.

The NHS says: Cutting out carbohydrates from your diet could put you at increased risk of a deficiency in certain nutrients, leading to health problems, unless you're able to make up for the nutritional shortfall with healthy substitutes.

Replacing carbohydrateswith fats and higher fat sources of protein could increase your intake of saturated fat, which can raise the amount of cholesterol in your blood a risk factor for heart disease.

"Reducing the amount of carbohydrate in the diet can also help to improve blood sugar levels and insulin response which means it could be an effective diet for people with diabetes, pre-diabetes or polycystic ovarian syndrome (PCOS)."

Despite this, Helen Bond,registered dietitian and spokeswoman for the British Dietetic Association, says she isn't keen on a low-carb diet as carbs are part of a healthy diet.

She adds: "I am not a fan of low carbs - carbs are a key part of a healthy balance diet and bring with them B vitamins for energy and fibre for a healthy gut.

"Carbs and fibre are also the food for our gut microbes which new research also links to better weight and health overall."

Kim Kardashian, Gwyneth Paltrow and Tyson Fury are just a few of the celebrities who have credited the keto diet for keeping them in shape.

And while it can help people lose weight, Terri-Ann says it isn't the most sustainable of diets.

"The keto or ketogenic diet is a very low-carb, high-fat diet," she says.

"This means that the body uses fat for energy instead of carbohydrates, producing ketones an alternative energy source.

"The keto diet, if done correctly, can help people to lose weight.

For weight loss that can be maintained, keto is not something I would recommend

"Although it works for some, I dont often recommend it because many people arent able to sustain it in the long-term."

In particular, Terri-Ann says the keto diet is more for people looking for something to stick to in the long-term, rather than quick results.

She adds: "You need to be very committed to stick to this diet for life."

"Because of the nature of this type of diet, people tend to find it work best for a quick fix, however long-term and for weight loss that can be maintained, it is not something I would recommend."

The four keto diet mistakes that could be making you fatter

There are four common mistakes people make on a keto diet that could be making them fatter...

1. Dramatically cutting carbs

People go from a diet that is probably consumed moderate or high amounts of carbs to an extremely low amount, and this is a drastic change for the body. This is when theyre at risk of theketo flu.

2. Not drinking enough water

The body is washed-out of a lot of fluid especially when losing fat mass. The body flushes out the ketones in the urine which also depletes not just water but sodium, an important electrolyte, from the body.

3. Eating the right veg

Vegetables have carbohydrates and for a lot of people, this means watching how much is actually consumed. If youre not careful of the types of carbs on theketo diet, the affect is that people wont stay in that ketosis state.

4. Checking with a GP

Its important to check with a local doctor or a dietitian when thinking about undergoing the keto diet for the first time. People who are pregnant and breastfeeding should not undergo the keto diet because the risk follows in becoming insufficient in nutrients not only for yourself but for the infant.

On top of this, Helen Bond says that completely removing carbs from your diet can trigger other health drawbacks.

She adds: "The aim of keto is to force the body to use fat as its main energy source - when this happens a person produces ketones to fuel parts of the body that cannot use fat as an energy source like the brain.

"Side effects of this are tiredness, fatigue, low mood, lack of concentration and bad breath."

Overall, both diets come with health benefits, including weight loss and an improvement of diabetic markers.

However, if you want to blitz body fat and not have a completely restrictive diet - low-carb is probably the best way to go.

In particular, low-carb seems to be more sustainable whereas keto can be unrealistic for people who actually like eating carbs and who struggle to get enough fibre.

SKINNY LATTE Caffeine can offset your bad diet and help you shed pounds

AISLE SAY! 51st man sheds 33st in a bid to find love - and is now getting married

Baby gains Myleene Klass reveals shes lost 3 stone since giving birth after putting on 5

MYTH BUSTING Carbs are the enemy and other diet myths most Brits believe

BEEF UP Veggies suffer with WORSE hangovers than meat eaters, scientists discover

FOOD FOR THOUGHT The 7 reasons youre always hungry & how to curb cravings in just an hour

NO WEIGH Mum left sobbing after not fitting size 20 sheds 6st without stepping foot in gym

JUST THE VEGANNING Vegans who avoid all animal products at risk of vitamin B12 deficiency

CHEERS! Mum lost 7st after daughter wished she 'wasn't too fat' to join cheerleading squad

On top of this, a low-carb diet does not involve putting the body into an unnatural state like ketosis which is difficult to maintain - and can trigger the keto flu and poor moods.

However, as Helen Bond says, carbs are a key part of our daily diet and provide us with energy and fibre for a healthy gut.

So, if you are going to opt for the low-carb diet, make sure you're still having a healthy balanced diet.

Read the original:
Weight loss: Low carb vs keto diet experts reveal which helps you shed pounds faster - The Sun

Jamie Oliver returns to screens with Christmas Countdown today, revealing the best recipes for the festive season. As someone who works with fine food everyday, Jamie found that he packed on the pounds - but managed to lose two stone in recent years.

He revealed: I lost 12 kilos quite quickly and I didn't do it through not eating. I ate a lot, more than I was used to.

Jamie turned to seaweed to help speed up his weight loss. Seaweed is used to lose weight because it is low in calories and high in fibre, making it filling.

It also contains fucoxanthin, which is thought to contribute to an increased metabolism.

Speaking to Mail Online, Jamie said: I thought seaweed was hippy, globetrotting stuff but our ancestors ate seaweed.

It has got a load of iodine and is the most nutritious vegetable in the world."

Jamie took the decision to slim down after realising how unhealthy his life had become.

During an appearance on Loose Women in 2015, he said: I got toward my 40th birthday and I realised I hadnt spent much time looking after myself.

I went back to school and started studying nutrition, started travelling to parts of the world to where people live the longest lives and started looking at their lifestyles. That was the journey and its been amazing.

View original post here:
Jamie Oliver weight loss: Chef slimmed down by two stone after cutting this from his diet - Express

Losing weight shouldnt be a short-term solution

Extra body fat is a risk factor for developing chronic diseases including type 2 diabetes and heart disease. With two in three Australians carrying too much body fat, many of us may be well-intentioned, but not making the best choices when it comes to what we eat.

Weight loss is largely a balance of choosing the right foods and being physically active in order to tip our internal energy balance scales in the right direction.

For the most part, quick-fix diets are based on calorie restriction as a means of weight loss. They focus on different strategies to get you to eat fewer calories without having to actively think about it.

Fad diets tend to share similar characteristics, such as eating fewer varieties of foods, fasting, and replacing meals.

Loading

But weight loss isnt just about swapping one or two foods for a month or two; its about establishing patterns to teach our bodies new habits that can be maintained into the future.

Fad diets and quick-fix options can be limited in several respects. For example, they can be difficult to stick to, or people on them can regain weight quickly after stopping the diet. In some cases, there is insufficient research around their health effects in the longer term.

Lets take a look at the way some of these characteristics feature in three popular diets.

Juicing or detoxification diets usually last two to 21 days and require a person to attempt a juice-focused form of fasting, often in combination with vitamin or mineral supplements in place of all meals.

People on this diet lose weight rapidly because of the extremely low calorie intake. But this is a severely restricted type of diet and particularly difficult to follow long-term without a risk of nutrient deficiency.

Also, while it might hold appeal as a marketing buzzword, detoxification is not a process the body needs to go though. Our livers are efficient at detoxifying with very little help.

An intermittent fasting diet involves a combination of fasting days and usual eating days. The fasting strategies include complete fasting (no food or drinks are consumed on fasting days) and modified fasting (20-25% of calories is consumed on fasting days).

Loading

This diet leads to weight loss due to an overall decrease in calorie intake. But its hard to stick with the fasting pattern as it results in intense hunger. Similarly, this diet can lead to binge eating on usual eating days.

But even though people are allowed to eat what they want on non-fasting days, research shows most do not over-eat.

Overall, for people who are able to stick with intermittent fasting, we dont have enough evidence on the benefits and harms of the diet over time.

Long-term energy restriction without fasting may result in the same weight outcomes and may be a better approach to continued weight management.

The palaeolithic (paleo) diet was designed to reflect the foods consumed by our Stone Age ancestors before the agricultural revolution.

The paleo diet excludes processed foods and sugars. This recommendation lines up with the current evidence-based dietary recommendations. However, the paleo diet also excludes two major food groups grain and dairy foods.

Loading

While short-term weight loss might be achieved, theres no conclusive proof of benefit for weight loss and nutritional balance in the long term. People who follow the paleo diet might be at risk of nutritional deficiencies if theyre not getting any grains or dairy.

So its worth taking cues from the paleo diet in terms of limiting processed foods and sugars. But if youre thinking of adopting the diet in its entirety, it would be important to seek support from a health professional to ensure youre not missing out on essential nutrients.

Things to look out for

So how can you tell if a diet is likely to lead to long-term weight loss success? Here are some questions to ask:

If the answer to these three questions is yes, youre likely on to a good one. But if youre getting at least one no, you might want to think carefully about whether the diet is the right choice for sustained weight loss.

View post:
Hoping to get in shape this summer? Ditch the fads - Sydney Morning Herald

Many people want to lose weight as quickly as possible and for this ready to sit on a hard diet and severely restrict your diet. However, is it safe for health? Nutritionist Natalia Koshkina, who previously shared a simple plan of diet for everyone, said on his page on Instagram, what can cause such an undertaking.

She revealed the truth about how dangerous the lack of sugar and carbs in the diet, excessive low calorie and other hard constraints that require a lot of marathons for weight loss.

1. Slowing of metabolic processes.

With poor nutrition pretty quickly the body go into starvation mode and stops wasting energy. Ie you cant eat, but do not lose weight. It is insulting and pointless.

2. Loss of muscle mass.

With the rapid weight loss and protein deficiency the first thing that suffers is your muscles. They begin to split along with fat. And this is extremely undesirable, as your muscles a major consumer of energy. And the amount of muscle mass is very important from the point of view of reducing weight in the long term.

What you get with mindless fast weight loss? You reduce body weight mainly due to muscle breakdown and excretion of fluids from the body. When you return to the previous diet, the weight starts to come back, too but not at the expense of muscle and fat! Ie you find yourself in a worse situation than before.

3. Eating disorders.

Weight loss should be safe not only for health but also for the psyche. If you have this predisposition, it is a hard limit trigger mechanism. In some cases, it is not just violations, and PSC. And the treatment of RPP is psychotherapy with a duration of more than one year.

But dont despair. You can lose weight quickly and without consequences, if you really need. But with a competent nutritional and psychological support.

Do not experiment with their health in pursuit of easy prey! Better yet, be patient: work on changing eating behavior, develop healthy habits and have fun.

Maria Batterburyis a general assignment reporter at the Saxon. She has covered sports, entertainment and many other beats in her journalism career, and has lived in Manhattan for more than 8 years. Vivian has appeared periodically on national television shows and has been published in (among others) NPR, Politico, The Atlantic, Harpers, Wired.com, Vice and Salon.com..

Read more here:
Nutritionist revealed the truth about rapid weight loss - The Saxon

While there arent any easy ways to lose weight, there are many tried-and-tested weight loss approaches that can help you get started on your 2020 I-am-going-to-get-fit-this-year resolution. Like Archiev Kumars tried-and-tested intermittent fasting routine and workout schedule.

The Delhi-based 22-year-old lost 26 kgs by following an intermittent fasting pattern of eating after making small changes in his daily routine to include healthy eating and working out as a part and parcel of his life. My tryst with weight loss began two years ago. I weighed close to 110 kgs, and would constantly just feel bad for myself. I couldn't even run for a kilometre and would feel tired all the time, he says.

The only thing I knew at this point was that I wanted to better myself! I was very determined, and consequently started educating myself the basics of weight loss, things such as what is calorie counting, BMR (Basal Metabolic Rate), different types of diet schedules and workout regimes, he informs. I began by going through a lot of online blogs and YouTube channels (Beer Biceps, Athlean X and Guru Mann Fitness have very good content for beginners) and then reached out to a friend, who had recently won a triathlon and multiple marathons in the past top help create a basic home workout routine that was devoid of any equipment to commence my weight loss journey.

QUICK READ: This is how many calories you can burn without setting foot in a gym

Simultaneously, I started researching the various diet and eating patterns that I could resort to lose weight and finally settled on the intermittent fasting pattern of eating after making the below basic tweaks in my diet and routine.

1

Dump the junk: The first tweak that I made was completely cut-out junk and packaged food from my life and replace it with fibre-rich foods such as oats and muesli. I also started drinking a lot of water.

2

Bye bye sugar: I regulated my sugar intake drastically. Sugar is a major reason behind insulin spikes, which is also a major reason for weight gain. Leaving sugar is hard and must be done slowly. Start with removing sweets form your meals and then move on to replacing normal sugar with jaggery or honey for tea and coffee.

3

Stop snacking: I stopped snacking all the time and replaced mid-day meals and evening snacks with small salads and fruits such as apples.

4

No midnight binging: I did not eat after 8-9:00 pm to start cultivating a healthier routine.

After my body got adjusted to these basic tweaks, I started following intermittent fasting pattern of eating clubbed with a dedicated workout routine to lose weight.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

I observed the 16:8 diet split from 10:00 pm to 2:00 pm. So, during my 8-hour window, I ate three meals, comprising lunch, a small snack and dinner.

Lunch: 2 chapatis + dal + cucumber salad OR a slab of Paneer (200 gms)

Snacks: Eggs (boiled or made into an omelette) OR dry fruits and fruit juice

Dinner: 1-2 chapatis + dal + salad OR boiled oats and paneer

It wasn't easy to stick to this diet so I started slowly and progressed with time. One of the most important things for me on this journey was indulging in a cheat day Id take every 7-14 days.

It kept me sane and would also motivate me the next day to stick to my diet. It was my way of rewarding my hard work. What must be noted is that, cheat days should also be humane, one should not go crazy on a cheat day. Eat whatever you want but in moderation.

QUICK READ: Is intermittent fasting really worth It?

Archievs diet was supplemented with the help of the below exercise regime.

My exercise regime started with only cardio exercises for the first couple of months, which included:

Squats (10 reps, 3 sets)

Burpees (5 X 3)

Crunches (20 X 3)

Jumps (100 X 3)

Running (2 kms)

Back seated Rows (10 X 3)

Shoulder Press (10 X 3)

Lateral Raises (10 X 3)

Weighted and Normal Squats (10 X 3)

Dumbbell Curls (20 X 3)

Pushups (12,10,8)

Tricep Dips (10 X 3)

Along with this, Id either go for a run or go cycling at least 2-3 times a day. Recently, I got into CrossFit and boxing workouts, they mainly comprise HIIT circuits (High Intensity Interval Training) and strength training. This helped me gain a lot of stamina and strength and I have continued to follow that regime.

ALSO READ: This 10-minute HIIT cardio workout is the definition of hardcore

While trying to get in shape, patience and consistency are of utmost importance. Results are not quick but they are worth the effort!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

How to lose weight like this guy from Jaipur who lost 32 kgs & became a Fat Loss Aerobic Instructor

Why some runs suck and what you can do about it

Malaika Arora reveals her exact diet and workout regime that keeps her in that fabulously fit shape

More on Fitness

Read more from the original source:
How to lose weight like this Delhi guy who lost 26 kgs via intermittent fasting & tweaking his daily routine - GQ India - What a man's got to do

Intermittent fasting was Googles top-searched diet of 2019. A growing number of people are curious about and trying the restrictive eating pattern, but the science is struggling to catch up.

As Inverse reported in July 2019, preliminary research suggests intermittent fasting leads to an array of health benefits, including better metabolism, longer life, healthier brain, and less inflammation.

Inverse is counting down the 25 biggest stories of human potential of 2019. This is #12.

Intermittent fasting means interspersing periods of abstaining from food with periods of eating regularly. You could skip breakfast and eat a late lunch, for example, or fast all day long, once or twice a week.

The research suggests that intermittent fasting is a simple, effective life hack for solving many age-related problems, but the evidence is far from conclusive.

There really is no one weird trick for the perfect diet for everyone, John Newman, geriatrician at the University of California, San Francisco told Inverse. Science is leading us toward the idea of maintaining some flexibility in our bodys metabolism, he said.

Its probably a good idea to be doing different things at different times, he said. And this might be one of the reasons why intermittent fasting, for example, is metabolically helpful, because it forces your body to switch how it is using a fuel for energy.

Intermittent fasting can help people lose weight. It may also help people stay sharper and healthier as they age. The practice triggers certain pathways in the brain that help cells become more equipped to deal with stress and resist disease.

The bottom line is that, in the brain, intermittent fasting will increase the resistance of nerve cells to various types of stress, Mark Mattson, a researcher at Johns Hopkins University, told Inverse at the time. It will enhance what we call synaptic plasticity or the formation of new synapses.

Other studies show similar neuroprotective effects: Intermittent fasting can stimulate the production of neurotrophic factors and antioxidant cofactors that help cells cope with stress and resist disease. When it comes to aging, intermittent fasting has been linked to reduced inflammation and less accumulation of cells damaged by free radicals.

But like all diets, intermittent fasting is not for everyone, and comes with potentially dangerous risks. It can be uncomfortable, unsustainable, exacerbate disordered eating patterns, and may increase stress levels.

Its not just intermittent fasting that shows these potential benefits. Studies on good old dietary restriction simply eating less than normal appear to work, too. The plant-based diet and Mediterranean diet have the strongest research around longevity and protecting against disease, experts said.

Eating lots of nutrient-rich foods like plants is more likely to help people live longer and healthier lives.

As 2019 draws to a close, Inverse is revisiting 25 striking lessons for humans to help maximize our potential. This is #12. Some are awe-inspiring, some offer practical tips, and some give a glimpse of the future. Read the original article here.

Read the original:
Is intermittent fasting the longevity life hack weve been waiting for? - Inverse

The Sunday Times,December 22 2019, 12:01am

Forty-five years old this year, The Sunday Times Bestseller List is the oldest and most influential book sales chart in the UK, and the one that every author wants to be on. Based on data collected each Saturday for the following Sunday by Nielsen Bookscan (who have been collecting digital data since 1998), the chart is the most accurate and comprehensive estimation of book sales in the country.

CHILDRENs hardbacks

1 The Worlds Worst Teachers by David Walliams (HarperCollins 14.99) Terrifying tales about terrible teachers 451,020 (451,020)

2 Fing by David Walliams (HarperCollins 12.99) Parents go on a quest to meet the needs of their greedy daughter 444,820 (444,820)

3 The Beast of Buckingham Palace by David Walliams (HarperCollins 14.99) A young prince battles to

Want to read more?

Subscribe now and get unlimited digital access on web and our smartphone and tablet apps, free for your first month.

The Sunday Times Bestsellers

Books to watch out for in 2020

View post:
The Sunday Times Bestsellers of the Year - The Times

Page 65«..1020..64656667..7080..»

Home » Lose Weight Quickly » Page 65