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WHEN trying to shed a few pounds it can be the final, stubborn hurdle - belly fat.

Even after months of healthy eating and regular exercising that bulge can still plague you.

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And that's because chances are it's got nothing to do with your weight.

It turns out it's not just carrying a few extra pounds that can increase the size of your tummy - lots of factors can be to blame.

Our guts are where we store stress, hormones and insulin resistance - all things that can make your stomach appear bigger.

Here, we take you through the different things your belly fat might be trying to tell you - and how to blast it...

Brits are more stressed than ever - with three in four of us feeling overwhelmed or unable to cope.

And we often forget that stress can seriously impact our bodies, especially our gut.

Stress leads to elevated levels of cortisol known as the stress hormone which contributes to the storage of fat, particularly abdominal fat that is often the hardest to get rid of.

Stress can also lead to a decrease in fat oxidation, the process that allows fat to be burnt as energy.

This means that you dont necessarily have to be consuming more food to put weight on.

How to treat it

Take steps to manage your stress such as deep breathing, going for a short walk or building time into your day to relax.

Herbal supplements such as ashwagandha and rhodiola have been shown to help lower cortisol levels.

However, if you are taking medication, you should always check with your doctor before taking supplements.

Nutritionists also suggest snacking on nuts if you notice your belly getting bigger from stress - as they're packed with magnesium which seems to help keep cortisol levels low.

Broccoli is also a great thing to add to your diet as it's high in folic acid, which aids stress reduction.

One common side effect of themenopauseis weight gain due to fluctuations in hormones.

New evidence suggests that plummeting oestrogen levels may encourage us to eat more and exercise less, lowers the metabolic rate and increases insulin resistance, making it more difficult for our bodies to deal with sugars and starches.

Our hormones also influence fat distribution.

Perimenopause weight gain is often associated with the laying down of fat around the abdomen and internal organs, as opposed to the hips and thighs.

How to treat it

Opt for a low calorie diet as during and aftermenopause, the number of calories a woman burns during rest, declines.

Eat plenty of protein which keeps you full and satisfied, increases metabolic rate and reduces muscle loss.

High-quality sleep is also key in achieving and maintaining a healthy weight.

Bloatingis the feeling of pressure or swelling in the tummy - and over 70 per cent of people regularly suffer from it.

It can be caused by a variety of things including irritable bowel syndrome, flatulence, Coeliac disease, inflammatory bowel disease and endometriosis.

Ways to beat bloating in a week

Nutritional therapistNatalie Lamb, who works withBio-Kult, has outlined a seven day plan in order to help with bloating. Here are the seven steps:

The sensation of bloating can cause abdominal distention, which is a visible swelling or extension of your belly.

In rare cases, bloating can also be a sign of something more serious, includingovarian cancerso it if persists, it is important to speak to your GP.

How to treat it

Nutritional therapistNatalie Lamb, who works withBio-Kult, says there are several steps you can take to help with bloating.

In particular, she recommends using cider vinegar before each meal to support digestive function, reducing simple sugars and refined carbohydrates and eating more fibre.

She also suggests drinking cups of homemade bone stock or including it in soups and stews and leaving legumes to soak well overnight.

While it's not the only reason, weight gain is of course a factor that might be to blame for your tummy expanding in size.

That's why it's important to maintain a healthy diet and exercise regularly.

Tummy fat - also known as visceral fat - is among the most dangerous to the body and is linked to increase risk of heart disease and type 2 diabetes.

So it's not just about how good your jeans look, shedding a few pounds around the middle really can help you live longer.

How to treat it

Increasing your activity level is one of the main ways you canlose overall weight.

You don't have to spend hours at the gym or running to get fit, but if you aim to spend 15 minutes a day being active this will slowly make a difference.

On top of this, cutting down on the calories you consume is key when it comes to cutting down belly fat.

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Opt for more fillingfoods rich in fibre and protein - both of which can help you feel fuller for longer.

In particular, whole grains have the added benefit of stopping fat from being stored around the stomach, by lowering the insulin and cortisol (the stress hormone) within your body.

They're also a great low-fat source of slow-release energy, which keeps you going throughout the day.

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From stress to your hormones what your belly fat is trying to tell you and how to blast it - The Sun

Augmented Reality Grocery Check in MyNetDiary

MARLTON, N.J. (PRWEB) February 18, 2020

Many years ago the Food and Drug Administration (FDA) started requiring detailed nutrition labels on prepared foods packaging, and only two years ago most restaurant chains were required to publish calorie counts of their menu items. Still, the number of overweight Americans continues to climb, in spite of published required nutrition and calorie information. Some recent advances in mobile weight-loss apps help users to be more aware of not just our calorie intake, but the nutrition value, as well. The latest update to MyNetDiary seeks to accomplish just that on the publics favorite device, the smartphone.

Growing diet and healthy lifestyle mobile app, MyNetDiary, launched several additions and advances in its latest release, including Augmented Reality (AR) Grocery Check. The new feature utilizes "food score" methodology, derived from food scores by nutrition experts using information found on the Nutrition Facts panel. As a shopper opens Grocery Check and points the phone's camera to the barcode of a packaged food, the app will instantly show its Food Grade or food score. Scan several products, and using AR, the app will mark each of them with a color-coded mark. Best choices receive green marks, while the worst receive red marks. Point the camera to any mark, and the app will display detailed nutritional information about it.

AR Grocery Check basically mimics how a nutrition expert would score the healthfulness of a food-based upon its nutrition label, explains MyNetDiary CEO Sergey Oreshko. You could pick up several boxes and read the Nutrition Facts panel if you have time. How do you know which nutrients are most important or not? The Grocery Check feature in MyNetDiary takes out the guesswork so quickly and conveniently right at the grocery aisle.

The equation uses the content of twelve required nutrients listed on the Nutrition Facts panel: total fat, saturated fat, cholesterol, sodium, total carb, fiber, sugar, protein, vitamins A and C, calcium, and iron. With the addition of AR Grocery Check to MyNetDiary's mobile apps, comparing products and finding healthier ones is easier than ever, says Oreshko.

About MyNetDiary: Founded in 2005, MyNetDiary, Inc. is a private company headquartered in Marlton, NJ. MyNetDiary's mobile apps are available on iOS, Android, and Apple Watch, as well as an online diet and weight loss service at http://www.mynetdiary.com. MyNetDiary helps people become healthier, more active, and lose weight. Downloaded by over 10 million people around the world, MyNetDiary is the most comprehensive, accurate, and user-friendly diet app in App Store and Google Play. MyNetDiary was featured in USA Today, Women's Health, NPR Morning Edition, Health Magazine, Chicago Tribune, Mac|Life, and on Lifetime Network, NBC-TV, and FOX 5 in DC.

For more information visit:MyNetDiary http://www.mynetdiary.comMyNetDiary Blog - http://www.mynetdiary.com/blog.htmlMyNetDiary on Facebook - http://www.facebook.com/mynetdiary

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Weight-Loss App Advances Include Augmented Reality February 18, 2020Science and technology join forces in - PR Web

Comedian Joe Rogan doesn't shy away from controversy, using his wildly popular podcast to air conspiracy theories, questionable comments, and other divisive content. Last month, Rogan made himself a contentious talking point by pushing his own diet to the extreme, committing to 30 days of eating only meat, without carbs, veggies, fruits, or anything else.

Rogan decided to embark on the dietary experiment after previously interviewing controversial psychologist Jordan Peterson who, along with his daughter, claimed the carnivore diet could boost health.

But despite high profile advocates like Peterson, and former orthopedic surgeon Shawn Baker, the carnivore diet has been critiqued for severely limiting nutrients, and cutting out a wealth of foods known to be beneficial for human health.

A typical day of eating on the carnivore diet included two meals a day, according to Rogan's Instagram. Breakfast included six eggs or a steak, and for dinner, he would eat another steak, either beef or elk, and occasionally other types of wild game such as bison.

By the end of the diet, Rogan posted that he lost a total of 12 pounds and felt amazing.

"Lots of aches and pains went away, and I have improvements in my vitiligo [a chronic skin condition]," he posted on Instagram.

Anecdotally, many others on the carnivore diet or similar meat-based nutrition plans have shared similar stories of weight loss and mental clarity under hashtags like "meat heals" on Twitter and Instagram.

But there's no scientific evidence to back up those claims. In fact, most nutritionists advise against cutting out whole food groups, particularly vegetables, which are a rich source of nutrients.

"This diet is absolutely ridiculous," specialist dietitianNichola Ludlam-Raine previously told Insider. "It's massively devoid in nutrients, carbs, and fiber which will most likely leave you feeling lacking in energy."

Even Rogan's otherwise positive review of the carnivore diet wasn't without a caveat. He was blunt and detailed about his issues with digestion during his first few weeks of eating only meat, when he reportedly dealt with severe and frequent bouts of diarrhea.

Rogan treated his Instagram followers to a graphic description of his gastrointestinal distress.

"I haven't sh-t my pants yet, but I've come to accept that if I keep going with this diet it's just a matter of time before we lose a battle," he posted, with a picture of his dinner of liver and bacon.

Carnivore diet update; the good and the bad. Lets start with the bad. Theres really only one bad thing, and that thing is diarrhea. Im not sure diarrhea is an accurate word for it, like I dont think a shark is technically a fish. Its a different thing, and with regular diarrhea I would compare it to a fire you see coming a block or two away and you have the time to make an escape, whereas this carnivore diet is like out of nowhere the fire is coming through the cracks, your doorknob is red hot, and all hope is lost. I havent shit my pants yet, but Ive come to accept that if I keep going with this diet its just a matter of time before we lose a battle, and I fill my undies like a rainforest mudslide overtaking a mountain road. Its that bad. It seems to be getting a little better every day, so theres that to look forward to, but as of today I trust my butthole about as much as I trust a shifty neighbor with a heavy Russian accent that asks a lot of personal questions. The good: Now, Im well aware of the placebo effect and Im constantly self-analyzing every perceived reaction Im having to eating only meat for almost 2 weeks straight, but one thing Im fairly sure of is that my energy levels are higher and steadier throughout the day. This seems undeniable. I dont know if its a temporary effect and if maybe its just the result of eating really disciplined, but either way it seems to be real. Ive also felt really healthy (other than the sporadic bouts of hellacious projectile doodoo). Again, I dont now if this is real or imagined, but I actually seem to feel happier and more balanced. This is the only time in my life Ive ever tried eliminating carbs for more than a day or so, and since I started the diet a couple days before January Im now about 13 days in, at least 7 pounds lighter, and in completely uncharted territory for me. Which makes me think this is probably completely uncharted territory for 99% of the people on earth. Anyway, Ill keep you folks posted. This is my late night dinner of liver and bacon. Only my second meal of the day, I ate a fat ribeye at 1pm. #worldcarnivoremonth

A post shared by Joe Rogan (@joerogan) on Jan 11, 2020 at 2:15am PSTJan 11, 2020 at 2:15am PST

This side effect reportedly went away after the first two weeks, Rogan said.

Rogan's stomach troubles on the all-meat diet were likely linked to an important nutrient found in veggies, grains and other plant-based foods fiber.

Fiber is a type of carbohydrate the body can't digest, but it's important for regulating digestion, helping moderate blood sugar when you eat, and other important functions.

Proponents of the carnivore diet argue that meat is one of the most nutritious foods on the planet, and can provide all necessary vitamins and nutrients. It's true that animal products like organ meats can be a rich source of vitamins.

But they don't contain the fiber necessary for good digestion and a strong microbiome. A low-fiber diet has consistently been linked to higher risk of disease like cancer, diabetes and heart problems, according to research.

And besides fiber, fresh fruits and veggies also contain micronutrients and other compounds that evidence has found are protective against disease.

"There is no body of evidence that suggests that vegetables cause illness," registered dietitian Heidi Bates said in a recent post from McGill University's Office for Science and Society, as Insider previously reported. "In fact, the opposite is true. There is an excess of evidence linking vegetable consumption to reductions in the risk for heart disease, stroke, diabetes, obesity and certain types of cancer."

Read more:

Carnivores are claiming the Impossible Burger has enough estrogen to make men grow breasts. Here's the truth.

Nutrition myths that we stopped believing in 2019, including the carnivore diet and 'superfoods'

'Intuitive eating' is on the rise, and experts say it's because people are fed up with diet culture

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Joe Rogan said the all-meat 'carnivore' diet gave him more energy and explosive diarrhea - Insider - INSIDER

The intuitive-eating movement is getting huge, and I'm loving the idea of ditching diets, eating the foods I want without any guilt, and tuning in to my body's needs and cues. I'm all for spending less time thinking about food and what my body looks like and focusing more on what my body can do and on creating an awesome, fulfilling life.

All that sounds amazing, doesn't it? But it's not that easy to just flip a switch and undo the diet-culture messages we've been overwhelmed with for decades that encouraged restrictive or disordered eating habits, exhausting exercise routines, and the incessant self-hating thoughts that our bodies needed to change and shrink to be considered acceptable or beautiful.

It's going to take some time to go back to how things were when we were carefree kids, eating when we were hungry, stopping when we were full, and not obsessing about calories and what size our jeans were. This new journey may also take decades, but you can speed up the process with support and by flooding your mind with new antidiet, self-love messages. That's why I love the Intuitive Bites podcast.

Created by Kirsten Ackerman, MS, RD, CDN, a nondiet registered dietitian and intuitive-eating coach, this podcast is great for anyone new to their food-peace journey or those who've been on it a while. Kirsten told POPSUGAR, "I really created the podcast with the intention of spreading awareness around the harms of diet culture and the path to recovery from it."

She speaks kindly and openly about her own struggles with disordered eating and gives advice and tips on how to navigate your new antidiet life in a world so consumed with dieting and weight loss. She speaks with experts covering important topics such as intuitive eating, Health at Every Size (HAES), body image, fat acceptance, and body liberation.

Here are some of my favorite episodes so far:

Dieting and trying to lose weight since I was 13 years old has been so mentally exhausting and emotionally damaging. I'm ready to live a new life without restriction and with food freedom and to undo the self-hate I've been taught for too long. I love listening to this podcast while on walks in the woods with my dogs, and it feels like free therapy! Not that there is any substitute for actual therapy, but I've learned so much and felt supported and encouraged on my journey.

Hearing the same messages over and over again about body positivity and intuitive eating is finally starting to drown out the harmful messages I've been hearing all these years. I'm so grateful for podcasts like these, because every day, I feel like a small piece of the massive weight is being lifted off me, and I'm seeing clearer, living happier, and learning to be a better role model for my daughter to continue on her own self-love journey.

Image Source: Kirsten Ackerman

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If You're on an Intuitive-Eating, Self-Love Journey, Start Listening to This Dietitian's Podcast - POPSUGAR

By: Lifestyle Desk | Updated: February 18, 2020 3:19:42 pm Shweta Tiwari

Television actor Shweta Tiwari recently took to Instagram to share an emotional post on her weight loss journey. She revealed that she weighed 73 kg after the birth of her son Reyansh Kohli, and needed to lose weight urgently. I desperately needed to lose that weight before starting Hum Tum and Them in order to fit my character. I was way too occupied with my newborn then to truly commit to exercising, said the actor.

A good healthy diet recommended by nutritionist Kinita Kadakia Patel was what eventually helped her shed 10 kg.

Shweta and I worked very closely on her nutrition plan for a particular role post her pregnancy. It was a wholesome nutrition plan to make sure she achieved her target in time. In addition, her meal plan was customised to ensure she had enough energy to work all day and still have enough energy left to be with her kids at the end of the day, Kinita told indianexpress.com.

The nutritionist added, We worked with a combination of foods and changed the diet every few days. Her work schedule was demanding so we included slow absorbing carbohydrates along with high quality proteins, supported with loads of vitamins and minerals in her diet. It had to be a wholesome plan as starving was never on our agenda and even today, we are constantly monitoring her intake. We together make sure, whether on her shoot days or rest day, her meals are planned to perfection.

Shweta continues to follow the recommended diet which includes high fibre foods like oats, brown rice and dals, seasonal and Vitamin C-rich fruits for better immunity, nuts for good fats, and a mix of different types of high value proteins like lean meats and low fat dairy.

Read| Kick-start your day with some Oats Veggie Steamed Balls

Following the same diet plan for days can sometimes get monotonous, which is why many of us are often reluctant to strictly abide by it. Shweta, however, said she never gets bored of her diet. The Mere Dad ki Dulhan actor wrote in her post, shes [Kinita] truly accommodated all my cheat days into a plan thats overall very beneficial and still very fun to devour on a day to day basis, Im never bored of my diet, and always looking forward to my next meal and thats key.

Take a look at Shwetas post:

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Shweta Tiwari reveals healthy diet helped her shed 10 kg. Heres what she ate - The Indian Express

Kevin Smith, the actor-director-comedian known for playing Silent Bob cant stop talking about his weight loss! The comedian always warns about the scatological side effects of the fat blockers he took circa 2000, the most ludicrous thing Ive done to lose weight. I was shitting pizza grease, he says.

It all began when the director suffered a major heart attack on February 25, 2018. Kevin Smiths weight-loss experimenting caused wild fluctuationsup to 80 poundsand culminated when his heart stopped beating between stand-up sets at the Alex Theatre in Glendale, California. Technically speaking, the actor suffered an acute myocardial infarction, a 100 percent blockage of the anterior descending artery. The widowmaker. As Smith says, After years of doing the yo-yo, the heart attack was like, Yo!

High on a fentanyl drip, he lay in a room at Adventist Health Glendale with only a 20 percent chance of survival as the cardiologist placed a stent and performed emergency angioplasty. The director sang out loud the theme song to the tween TV show Degrassi: The Next Generation because it was very hopeful, he explains. Whatever it takes, I know I can make it through...

Kevin Smith penned down these words about his weight loss:

Six months ago from right now, I was in the hospital recovering from a heart attack Id had the night before. When I went to my Doctor a week later, she told me, The best thing you can do for yourself now is to lose 50 pounds. Half a year later, I can report that I followed Doctors orders: I started at 256 and now I weigh 205. This is the lightest Ive been since high school! My hope now is I can slowly lose another 10 with #weightwatchersand get down to my birth weight of 195! But for now, Im ecstatic to have reached this chunky milestone!

Today the director is consistent with his vegan and low-sugar diet and practices portion control. He is even practicing scanning labels using the WW app. He recently became an ambassador for the program formerly known as Weight Watchers. Moreover, to get rid of any bad cholesterol and inflammation, he takes Lipitor.

Kevin Smith, 47, suffered a heart attack on Feb. 25 in between shows in California. When the doctor told him if he hadnt canceled the second show and rushed to the hospital, Kevin Smith realized that he wouldve died.

The New Jersey native said doctors informed him the heart attack he suffered is known as a widowmaker, which gets its nickname from its low survival rate. Smith suffered from a 100 percent blockage in the left anterior descending artery (LAD), one of three arteries that supply blood flow to the heart.

The Comic Book Men host didnt even know he had suffered a heart attack until he was in the operating room. He was awake as doctors went through his groin to insert a stent in his heart to save his life.

In classic Smith fashion, he said he was singing the uplifting theme song to Degrassi: The Next Generation, a Canadian teen television show, as the doctors worked on him. I was talking the whole operation, Smith said. (The doctor) told me later on, Youre very chatty.

The stent gave him immediate relief when doctors opened it.

I felt like instantly better, he said. It made sense, none of the blood was going through there for who knows how long. I had 100 percent blockage, so I wasnt getting proper oxygen. So now I feel great.

Smith immediately had a 20-pound weight loss only two weeks after his heart attack and said

that he has now lost 32 pounds on the way to his goal of losing 50 pounds.

This is the weight I was when I met my wife, he said. This is a good weight to be at. Last time I weighed this little, I scored big time.

Half a year later, he started at 256 then weighed 205. This is the lightest Ive been since high school! My hope now is I can slowly lose another 10 with #weightwatchersand get down to my birth weight of 195! But for now, Im ecstatic to have reached this chunky milestone!

In 2019, Kevin Smith has reached another weight loss milestone within six months after suffering a massive heart attack. Now a Weight Watchers ambassador, he has shed another 51 pounds by switching to a vegan diet.

The Clerks director known for his Silent Bob character tweeted in 2018 that he was officially down 20 pounds after crediting a weight loss plan celeb pal Penn Jillette wrote about, in his book Presto.

Kevin Smith credited magician Penn Jillette for introducing him to the Just Sides diet, or to use his own words, getting me started with (this) potato famine.

Yes, after his heart attack, Smith tried an all-potato diet and then graduated to a broader plant-based plan similar to the one his daughter follows. After 25 years afatal error, going vegan was the easiest way but not prettiest way to shed pounds. Nobody wants to hear that, he says, and I dont blame them. I dont care how you prepare them; vegetables suck compared to a piece of cake or a steak. But I think of it this way: I know what that stuff tastes like. And its not going anywhere.

Kevin has always given a shout-out to his vegan daughter, Harley Quinn. He called her the little vegan astronaut who explored this meatless/milkless galaxy ahead of me.

He continued, Since I never wanted to see the inside of a hospital ever again, I simply copied the Kid. So this wasnt a diet: these results came from a total lifestyle change of eating solely plant-based foods (which is tough because I hate vegetables).

Smiths experience with mortality has given Smith a new perspective: I ate the way I wanted to for 47 years; I will try the way Im supposed to for one year and see what happens.

Kevin Smith has a one hour walk, every single day, with his furry personal trainer Shecky, a miniature dachshund) Actually, she takes me, he says. She drags meto the top of Runyon Canyon, near his home in the Hollywood Hills.

The director posted this on Instagram in celebration of dropping 51 lbs:

View this post on Instagram

This @weightwatchers Ambassador is thrilled to announce that IVE LOST 51 POUNDS! Six months ago from right now, I was in the hospital recovering from a heart attack Id had the night before. When I went to my Doctor a week later, she told me The best thing you can do for yourself now is to lose 50 pounds. Half a year later, I can report that I followed Doctors orders: I started at 256 and now I weigh 205. This is the lightest Ive been since high school! My hope now is I can slowly lose another 10 with #weightwatchers and get down to my birth weight of 195! But for now, Im ecstatic to have reached this chunky milestone! I wanna thank #pennjillette for his book #presto, @raycronise for getting me started with his potato famine, and the good folks at #weightwatchers for their app-based program that made it easy to keep track of and control my eating! And I also wanna thank my kid @harleyquinnsmith the little vegan astronaut who explored this meatless/milkless galaxy ahead of me, leading by example. Since I never wanted to see the inside of a hospital ever again, I simply copied the Kid. So this wasnt a diet: these results came from a total lifestyle change of eating solely plant-based foods (which is tough because I hate vegetables). But mostly, I wanna thank all of you as well for the kind and encouraging words along the way. Never underestimate the power of positive feedback: you folks telling me I looked better or healthier helped me stick with it. An encouraging word can really make a difference in someones life and your compliments kept me going! And just look where I went! #KevinSmith #WWambassador #WWFreestyle #WWFamily #WWBros #weightlosstransformation #weightloss #WWCommunity #ad *People following the Weight Watchers program can expect to lose 1-2lbs per week.

A post shared by Kevin Smith (@thatkevinsmith) on Aug 26, 2018 at 12:56pm PDT

Even though Kevin Smith has no one else to praise but himself for his weight loss, he thanked his then teen daughter Harley Quinn Smith, who he said turned him on to a plant-based diet. Not only that he also took time the time to thank his fans for their support:

But mostly, I wanna thank all of you as well for the kind and encouraging words along the way, Smith wrote. Never underestimate the power of positive feedback: you folks telling me I looked better or healthier helped me stick with it. An encouraging word can really make a difference in someones life and your compliments kept me going!

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Kevin Smith Weight Loss Strategies That You Can Easily Follow - Daily Hawker

No amount of walking can prevent weight gain by itself, according to a study which suggests that the widely practised standard of pacing 10,000 steps a day to lose weight may not be solely effective.

Researchers, including those from Brigham Young University in the US, studied 120 college freshmen over their first six months of college as they participated in a step-counting experiment.

According to the study, published in the Journal of Obesity, the participants walked either 10,000, 12,500 or 15,000 steps a day, six days a week for 24 weeks, while the scientists tracked the amount of calories the freshmen consumed and their weight.

The widely practised standard of pacing 10,000 steps a day to lose weight may not be solely effective.

The scientists examined if exceeding the recommended count of 10,000 steps per day would minimise weight and fat gain in the college students, the study noted.

According to the study, the students gained weight even if they walked more than even 15,000 steps.

Students in the study gained on average about 1.5 kilogrammes over the study period, the researchers said.

A one to four-kilogramme average weight gain is commonly observed during the first academic year of college, according to earlier studies, they said.

"Exercise alone is not always the most effective way to lose weight," said study lead author Bruce Bailey, professor of exercise science at BYU. If you track steps, it might have a benefit in increasing physical activity, but our study showed it won't translate into maintaining weight or preventing weight gain," Bailey said.

As part of the study, the participants wore pedometers 24 hours a day for the six-week study window.

On average, the students walked approximately 9,600 steps per day prior to the study.

By the end of the study, those in the 10,000-step group averaged 11,066 steps, those in the 12,500-step group averaged 13,638 steps, and participants in the 15,000-step group averaged 14,557 steps a day, the scientists said.

Although weight was not affected by the increased steps, there was a positive impact on physical activity patterns, which "may have other emotional and health benefits," the researchers said in a statement.

They also found that sedentary time was drastically reduced in both the 12,500- and 15,000-step groups.

In the 15,000-step group, sedentary time decreased by as much as 77 minutes a day, they said.

"The biggest benefit of step recommendations is getting people out of a sedentary lifestyle. Even though it won't prevent weight gain on its own, more steps is always better for you," Bailey said.

Updated Date: Feb 17, 2020 17:28:33 IST

Tags :College Students,Exercise,Physical Activity,Walking,Weight,Weight And Fat Gain,Weight Gain

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Walking alone will not prevent weight gain, does have emotional and health benefits: study - Firstpost

Weight loss is a time-taking and tough process. It can be achieved through consistent efforts and right guidance. But, certain weight loss tricks can make your work a bit easy and help you get the body of your dreams. One of the tricks is to consume the right smoothie. Doing that can make your body, a perfect fat burner.

According to experts in the field, adding ingredients like nuts, butter, flaxseeds, avocados, chia seeds, and leafy greens in your smoothie can help you lose weight effectively. If the ingredients of your smoothie contain a balance of nutrients, you just need to sip up the smoothie. It can boost your bodys metabolism and help in fat burning. Also, a highly nutritious smoothie can tone your body muscles and turn off the genes that store unhealthy fat.

To make green smoothie, you can opt for parsley, green tea, and lemon. Fruit smoothies may contain peach, apple, strawberries, and banana. You can also go for pumpkin, chocolates, nuts, and raspberries. Apart from gulping down the smoothies there are certain mistakes you must avoid in order to lose weight effectively.

Do not consume more than 250-300 ml of smoothie at a time. Gulping down more than this can increase the calorie count in the body. Also, avoid overloading your smoothie with ingredients. Opting for extra sweetness can increase your blood sugar level, which can cause inflammation. And, inflammation is already associated with weight gain. Therefore, you must stay away from smoothies that are loaded with added sugar. Opting for vegetable smoothie or the one containing fruits are always considered best to have.

Additionally, always make sure that your timing of consuming smoothie is right. Having it while you are inactive can be of no use. Inactive body wont be able to absorb the nutrients well.

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Weight Loss Trick: Consume These Smoothies And Avoid Certain Blunders to Keep Your Body in Shape - India.com

My name is Sandra Ross (@ketokonduct), and I am 37 years old. I live in South Jordan, Utah, and work as a personal trainer. After reaching over 300 pounds and yo-yo dieting without success, I went keto, started weight lifting, and was able to lose 130 pounds.

My struggles with my weight began when I was 9 years old. I started gaining weight, and my dad put me on my first true diet, Slim Fast. Being so young, I developed a bad relationship with food. Food was viewed as bad," and all the diets just perpetuated my issues with food and weight. This pattern continued through my life into my late 20s as I yo-yo dieted to try to find a balance. When I was tipping the scales at over 300 pounds, social anxiety started to play a huge role in my poor relationship with food. I felt uncomfortable eating in public because I worried people would judge me for whatever I put in my mouth. So, I became a recluse and didnt want to leave my house. I lost friendships because I didnt want to engage with my friends. Home was safe and where I could eat what I wanted and do what I wanted without judgement.

The doctor told me if I continued to gain like I was, I would not live past my mid 30s. My labs were not ideal and I knew it was bad, but I didnt really understand the details enough to make changes. On the way home from the doctor I stopped at Carls Jr. At that moment I realized I needed to make a change, but didnt know how to start. So I started yo-yo dieting. I went to another doctor who prescribed the weight loss drug phentermine. I took it until and I maxed out the amount you can take, and it was no longer effective. So I switched to another weight loss drug called phendimetrazine and maxed out of that as well. I felt hopeless and out of options.

I didn't feel like I was being restricted or like I was on a diet. I learned that eating low-carb and higher-fat could help me lose weight and sustain that weight loss. That finally helped me curb my cravings and kept me full for much longer periods of time than when I was eating *a lot* of carbs. I finally felt what it was like to not constantly think about food. Up to that point, I was completely obsessed with food.

Breakfast: Coffee with collagen and half and half at 7 a.m. Eggs with cheese, bacon/sausage at 9 a.m.

Lunch: I will have a salad with protein (chicken or tuna) typically at 3 p.m.

Snack: Pork rinds and egg salad or cheese.

Dinner: Spaghetti with healthy noodles or steak and some sort of veggie like loaded broccoli.

Dessert: Keto cookie or berries with cream.

Typical my week of exercise includes 5 days of weight training. I got into it because I learned that if you have more lean mass you can eat more calories, and I was *all* about that!

Change 1: Incorporating fats helped curb my appetite. Fat also helps convert your body from being a carb-burner to burning fat as fuel (aka ketosis), and this helped me feel less hungry. Lowering my carbohydrate intake also freed me from being a carb addict.

Change 2: Eating fewer carbs helped ease my joint pain. Converting to burning fat as fuel helps to decrease inflammation, which helps reduce water weight and joint pain. This helped me to be able to weight train and be more physically active.

Change 3: Weight training has helped my social anxiety *so much.* In the beginning, I was at my most vulnerable and most uncomfortable. I had to put myself out there and outside of my comfort zone to make myself better and stronger and healthier. In time, I have become much more confident. The strength and the mental acuity that I have developed with weight training has also helped me overcome my anxiety.

My weight loss journey wasnt streamlined or perfect. It takes a lot of lessons and mental changes, which take time. I had to look at food differently and correct my relationship with it. For years, food comforted me. Food can be enjoyed, but it is fuel, and Ive learned to comfort myself in other ways. To make lasting changes, it's so important to be kind to yourself and give yourself time to adjust.

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'I Lost 130 Pounds By Eating Keto And Weight Lifting' - Women's Health

If you're walking your way to weight loss on a treadmill, congratulations - you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, MS, RD, LDN, CSCS, a bariatric dietitian at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, IL. "It's fairly low-impact," she explained. "It's in a controlled environment. . . . It's a good way for beginners to just get started moving."

You have a couple of things to figure out, though: namely, how long you should be walking and the speed you should aim for. Keep reading for those answers and more tips to make treadmill walking for weight loss a breeze.

For a beginner, 15 to 30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, the fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Center in DeKalb, IL. But you can also cut back more than that, Audra said. It all depends on your starting fitness level. "You could start with just 10 to 15 minutes. If that's challenging, you could start with five minutes," she explained.

The key, Audra said, is "to set up a routine that we can stick with." If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it's convenient, you can even split your workout up throughout the day. Jump on the treadmill for five to 10 minutes at a time, twice or three times a day, to increase your overall workout time without feeling like you have to set aside a big 15- or 20-minute chunk.

Related: If You're Working Out 5 Days a Week to Lose Weight, Here's What Experts Want You to Know

For a beginner on the treadmill, a brisk walk is a good place to start, Dan said. It really depends on your individual fitness level, though. Audra recommended paying attention to your rate of perceived exertion (RPE), or how hard it feels like you're working. If one is rest and 10 is an all-out sprint, aim for "anywhere between five and seven," Audra said. "Feeling like you could talk to somebody, but not carry on a steady conversation." Here's a simple RPE scale to help you stay on track with your intensity.

There are two kinds of cardio workouts you can do on a treadmill: steady-state, when you're walking at a constant pace the whole time; or intervals, when you'll go from faster intervals to slower ones in order to pump up your heart rate. Beginners should start with steady-state, Audra said, as that format is the best way to get your feet under you and acclimate to walking for exercise.

Speed intervals burn more calories in a smaller amount of time, but starting with them without the proper fitness baseline can lead to injury or discouragement, Audra said. "You want to start with a level that's going to make you feel good, invigorated, and give you energy, which is what exercise should do if you're doing it at the right level for the right amount of time," she told POPSUGAR. Kick your weight-loss journey off with steady-state walking and set those interval workouts as a goal as you build up your cardio fitness. (Here's a walking-running treadmill interval workout you can work your way up to.)

And since you'll be doing all this walking, Audra said, get a pair of supportive shoes so you can feel your best when you hit the treadmill. It's common to experience foot or knee pain due to inadequate footwear, and you'll fall off your workout and weight-loss goals if you're in pain every time you hop on a treadmill. A healthy diet will also help you reach your weight-loss goals faster, and help you feel better while you're doing it. This two-week healthy eating plan can help you get started.

Between logging steps and eating healthy, nutritious foods, you'll be on your way to your weight-loss goals. Fire up the treadmill and lace up your shoes - it's time to hit the ground walking!

Related: I'm a Trainer, and These Are 9 Ab-Strengthening Exercises Beginner's Should Know

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Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill - Yahoo Lifestyle

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