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Losing weight in a healthy and sustainable manner is a difficult thing to accomplish though there is a slew of superfoods that can help you to achieve the task without breaking a sweat.

Losing weight is a tricky task. There are multiple factors involved and to achieve desired results, one has to remain consistent with their dietary habits and eating patterns and dietary habits. Superfoods can play an essential role in our weight loss journey owing to their high nutritional profile and low-calorie content. Further, these foods are quite filling in nature which means you wont feel hungry and longing for those unhealthy snacks oftentimes. So, if youre wondering which superfoods you must include in your diet and why then read on to find out our top picks in the category:

1) Apple: Topping the list of top five superfoods is Apple which is a powerhouse of soluble fibre and antioxidants. It also comes loaded with the essential minerals and vitamins and its delicious taste makes it quite likable too. Regular intake of apples, especially on an empty stomach in the morning, not only catalyzes your fat loss efforts but also helps you to ditch intakes of those highly acidic Tea or Coffee. In addition to an early morning snack, you can use diced apples with your breakfast cereals or have a full apple just before lunch with salad. You can also use Apples in your desserts and no matter how you include apples in your diet, this superfood will prove instrumental in your weight loss journey for sure.

2) Almonds: Almonds make for a great snack for weight loss thanks to the abundance of fibre and protein it comes loaded with. Especially when it comes to suppressing your sweet tooth, Almonds can be of great help owing to the presence of Zinc and Vitamin C in them. Moreover, these are rich in essential minerals and nutrients and also a significant source of monounsaturated fats which keep your skin, nails, and hair healthy and lustrous. So, with a myriad of health benefits that almonds bring to the table, dont forget to include this superfood in your diet to get the double advantage of losing weight and getting a vibrant personality.

3) Oats: Oats are an excellent source of soluble fibre and their ability to keep you sated for long makes them an ideal companion for your weight loss journey. Consuming oats in breakfast will offer you energy to remain active throughout the day and thanks to their low GI index, they will keep your blood sugar levels in check. Oats are also rich in Beta Glucan which helps to regulate the levels of fat in the body. Just like apples, oats are also very versatile and can easily become part of a number of recipes for both sweet and salty dishes. You can consume oats at any time although it would be best to have them at breakfast for a sustained level of energy and fat loss throughout the day.

4) Lentils: Dont underestimate the power of regular lentils that we consume in our houses on a daily basis. Whether it is Masoor, urad, or moong, lentils are brimming with protein, fibre, and a range of vitamins. Especially from the perspective of weight loss, lentils come equipped with resistant starch which is well-known for boosting the rate of metabolism. The enhanced metabolism, in turn, helps you to burn more fat and achieve significant results on your weight loss journey. The best time to consume lentils is during the day as their consumption at night might cause bloating by stressing your digestive system.

5) Flaxseeds: Any list of superfoods cant be complete without the inclusion of flaxseeds. High in fibre and low in calories, flaxseed has an uncanny ability to keep you satiated for a longer period of time. Along with boasting an enviable nutritional profile, flaxseeds are extremely rich in Omega-3 fatty acids which can play an instrumental role in keeping obesity in check. These seeds are also known to suppress hunger which means you are less likely to gorge on something unhealthy during the day or late at night.

All superfoods mentioned above are selected on the basis of their nutritional profiles and ability to help you achieve significant results on your weight loss journey. Make sure you include these foods in your diet although its equally important to consume these nutrient-dense foods in moderation. Overindulgence, even in the case of healthy foods, must be avoided as it might hamper your progress on weight loss and get you back to square one.

Views expressed above are the author's own.

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Five super foods that can help you lose weight in a healthy manner - Times of India

Some people think walking isn't a 'real' workoutafter all, walking is a regular part of our day, even if we don't go on a dedicated stroll. However, this 15-minute walking workout can improve your fitness, look after your heart, and boost your metabolism.

While lacing up a pair of thebest shoes for walkingand heading out on an extended hike can be a great way to improve your cardio health and strengthen your lower body, you don't need to leave the house to get some of thebenefits of walking.

Whether you train at home or exercise at the gym, this quick 15-minute session from YouTube trainers Juice and Toya is designed to get your legs moving, your heart pumping, and muscles working without any equipment.

According to the duo, this short routine "can be used as a workout, warm up, or a recovery session [and is] great for low impact days where you want to get your heart rate up, get some steps in, and break a sweat."

There are 15 different movements, so to fit it all in, you'll exercise for 50 seconds, take a 10-second break, then start the next exercise. There are no repetition targets, so you can exercise at your own pace and decide whether you're after a casual session or an intense workout.

Walking is easy on your joints, which is why people refer to it as a low-impact exercise, but you can adjust the intensity to hit your fitness goals. If you want to keep your muscles moving, taking things a bit slower is okay too.

But if your goal is to burn fat or lose weight, you'll want to keep the intensity high throughout Juice and Toya's 15-minute session. It's a style of exercise known as high-intensity interval training (HIIT).

The aim is to keep the intensity high, exercising in short bursts with minimal breaks. This raises your heart rate, which burns energy during the workout, but it also helps boost your metabolism for all-day fat-burning.

This is why many people turn to aHIIT workout for fat lossif they want to drop pounds. But even taking the pace down for Juice and Toya's routine has its benefits, aswalking exercisecan help us stay strong and supple as we age.

Plus, exercise can seem expensive, especially if you take out a gym membership or invest in a set of the best adjustable dumbbells for at-home training. Walking, on the other hand, is entirely free.

It's a versatile form of exercise, so you can train intensely to improve your cardio fitness or take a casual stroll to protect your mind. That's why walking is one of the topself care ideasto improve your well-being without breaking the bank.

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Boost your metabolism, burn fat, and work your muscles with this 15-minute walking workout - Fit and Well

Breastfeeding may help you lose weight post-pregnancy, but the amount of weight youll lose varies for everyone.

Breastfeeding typically burns 500 to 700 calories per day. To lose weight safely while breastfeeding, its important to follow your doctors recommendations for how many calories you need to consume daily. You also will need to get clearance from your doctor before resuming exercise after childbirth.

Read on to learn more about postpartum weight loss while breastfeeding.

A number of factors will affect how quickly you lose the weight you gained during pregnancy, including:

Depending on how much weight you gained during pregnancy, it may take six to nine months, or up to a year or longer to lose the weight you gained. Some women never lose all of it.

Its common to lose around 13 pounds shortly following delivery. This quick weight loss is from the baby, placenta, and amniotic fluid. This amount could vary depending on the size of your baby or whether you retained a lot of fluid during pregnancy.

Following this initial weight loss, youll need to take in fewer calories than you burn off to lose more weight. But for health and safety reasons, youll want to lose weight gradually and consume at least 1,800 calories each day while breastfeeding. This will keep your milk supply high and give you enough energy.

You can safely aim to lose around one to two pounds per week. You may find youre back at your prepregnancy weight after breastfeeding for six months. For some women, it may take a year or two.

It may take longer to lose weight if youve been pregnant before or if you gained more than the 30 to 35 pounds during pregnancy.

Based on daily calorie intake recommendations for women aged 19 to 50, based on your lifestyle, you may need to consume the following number of calories per day while breastfeeding:

To maintain your current weight while breastfeeding, and keep up your milk production and energy levels, youll need to consume an additional 450 to 500 calories per day.

Once youve identified the total amount of calories you should be eating daily, try to make sure the majority of your calories are coming from nutrient-rich foods. These include:

If youre trying to lose weight, avoid empty-calorie foods like:

You may also need to take a multivitamin or you may continue taking your prenatal vitamin while breastfeeding. Ask your doctor which supplements they recommend.

Even if youre trying to lose weight, make sure youre consuming at least 1,800 calories per day while breastfeeding. You can supplement your diet with exercise once youre cleared by your doctor. For most women, this is usually around six weeks after delivery, though it may be longer if you had a cesarean delivery, or complications during or after delivery.

Its important to maintain a healthy diet while breastfeeding so that you can produce nutritious milk for your baby. That means cutting calories may not always be a safe option.

However, there are several things you can do to safely support weight loss while breastfeeding.

Limiting the amount of carbohydrates you consume may help you lose pregnancy weight faster. But be sure youre supplementing with plenty of protein, fruits, and vegetables. Aim to still eat a minimum of 1,800 calories per day, and always talk to your doctor before starting any new diet postpartum.

Once your doctor has cleared you to exercise, gradually ease back into working out. Focus on postpartum-safe workouts like yoga and going on walks with your baby.

You can start by working out 20 to 30 minutes per day. Work up to 150 minutes of moderate exercise per week.

Try to breastfeed your baby before working out to avoid engorgement.

When youre breastfeeding, its important to stay hydrated. Try to drink 12 cups (96 fluid ounces) of water each day.

Drinking water and clear fluids will help your body flush out any water weight, too. And avoid sugary beverages if youre trying to lose weight, as these are loaded with empty calories.

Dont skip meals while breastfeeding, even if youre trying to lose weight. Skipping meals can slow down your metabolism and cause your energy to drop, which can make it more difficult to be active and care for your baby.

Plus, eating too few calories per day may cause your weight loss to plateau or stop.

If you dont have a lot of time to eat, try to eat smaller snacks throughout the day. A good goal is to have a healthy snack, such as a piece of fruit, after feeding your baby to replenish calories lost.

In addition to not skipping meals, eating frequently can also help support your weight loss goals. More frequent meals can help you have more energy throughout the day.

Aim for three meals and two snacks per day. Though if youre constantly hungry while breastfeeding, you may need to add more small, healthy snacks throughout the day.

It can be difficult to find time to rest when you have a new baby. But try to get as much sleep as you can. It can help your body recover faster and you may lose weight faster.

Sleep is also important once you return to exercising. Thats because your muscles need to rest and recover after your workouts.

If your baby is feeding throughout the night, try to take short naps during the day when your baby sleeps.

See your doctor if youre concerned about losing weight postpartum. They can assess your diet and lifestyle, and offer healthy suggestions for losing weight.

For example, if youre having trouble losing weight, it may be safe to cut back on the number of calories youre eating six months postpartum when your baby starts solids.

If youre unhappy with your body image, your doctor may be able to recommend a counselor, therapist, or weight loss specialist who works with postpartum moms.

Let your doctor know if youre concerned that youre losing weight too quickly while breastfeeding (more than one to two pounds per week.) You may need to supplement your diet with additional meals or snacks throughout the day. This may also help keep up your milk supply.

Remember that it took nine months to gain the weight during pregnancy, so be kind to your body as you start your weight loss journey. Some women find it takes six to nine months to get back to their prepregnancy weight. For others, it can take one to two years.

Try not to compare yourself to others. Ease back into exercising gradually and focus on eating a healthy diet without restricting too many calories while breastfeeding.

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How to Safely and Quickly Lose Weight While Breastfeeding - Healthline

Trying to lose a stone, or learn how to lose a stone, can feel more complicated and less straightforward after a year of upheaval and changes to our daily routines. Couple this with the fact a lot of us try to lose weight within a given time period (ever Googled "how to lose a stone in a month" or "how to lose a stone in two weeks"?) and stress can follow.

However, just because the year from hell changed what daily life looks like, your health journey doesn't have to stay ground to a halt.

So, if you're carrying an extra stone of excess body and it's affecting your health or happiness, don't please don't panic or feel you need to make drastic changes. There are often simple ways to improve your health, such as tweaking certain habits and fine-tuning others.

Whether your working on maintaining a calorie deficit (consuming fewer calories than you burn), keeping your metabolism happy and humming, lose body fat or cementing a more regular exercise routine, let us help you get to a healthy weight and body fat percentage safely and sustainably.

Scroll down for 12 expert tips to lose a stone safely or stick around while we cover off some of the basics.

Your most asked questions, answered. Doesn't get much better than that, eh?

A stone is a unit of measurement and is equal to 14lbs (pounds. One stone in kg is 6.36kgs. To 'lose a stone' your weight would be 14 lbs or 6.35kgs less than your previous weight.

14 lbs.

Unfortunately, there's no one size fits all answer. It really depends on your lifestyle, nutrition, age and starting weight, amongst a host of other contributing factors. Saying that guidelines suggest losing anywhere between 0.5lbs and 2lbs a week is a sensible and safe rate of weight loss.

Commit to a schedule that keeps you progressing without sacrificing the things in life that bring you joy, a glass of vino with your friends or a bit of choccy in front of the telly on Sunday night. So long as you're in an overall calorie deficit, you'll be absolutely fine. You'll also be more likely to stick to it for the long term.

You don't. Sorry to be blunt but trying to lose weight at that speed is dangerous and can be detrimental to your long term mental and physical health. General consensus among experts suggests 2lbs is the maximum amount of weight to try and lose in a week. Trying to lose a stone in a week is seven times what expert opinion suggests. Plus, we're about living a healthy life for life, right? Right.

Stick to a sensible plan to lose weight and you'll reap so many more rewards. Trust us.

If you've been unfortunate enough to contract coronavirus or any other bug that's floored you, trying to lose a stone through a calorie deficit needs to go to the very bottom of your priority list. The most important thing is providing your body with adequate nutrients and fuel that it can focus on recovery rather than trying to lose body fat.

'Recovery will look different for everyone and it can take a while to get back to your normal healthy routine. Its essential that you listen to your body and try not to jump in with your diet and exercise too soon,' explains nutritionist Hope.

'Tune in to your cues and if youre struggling through a workout or experience changes in your appetite go with it until you feel your normal self again.'

Whilst a change in body composition might be what you're hoping for, doing it safely is the most important thing. That means no crash dieting or overly restrictive eating designed to shed fat quickly.

Blanket rule: if you feel restricted or experience a feeling of loss of control around food, ease off your weight loss efforts and focus on your mental health, instead. Your health journey is fundamentally un-failable it's about making healthy choices when and where you can, not going hell for leather and then abandoning ship.

Maintaining a sensible calorie deficit is the most sustainable way to lose weight well. A calorie deficit, for those in the dark, means you expend more calories than you consume. When this happens our body is tasked with using another resource for food, usually body fat. Nutritionist Jenna Hope suggests losing no more than 1 to 2 pounds per week to reach your target weight.

'In order to achieve that, youd need a daily deficit of around ~500 calories,' she advises, but the equation is individual to each person, so that number could be higher or lower.'

You know you have to stay hydrated, we don't need to tell you that. But getting the right amount of water can actually make your weight loss efforts a touch easier, too.

In fact, drinking enough water has been shown to improve mood, brain function and also keep your digestive tract happy all factors in how you feel overall in your body.

Whilst staying permanently attached to your water bottle won't be the only thing to help you lose weight, it will keep your metabolism humming along happily and bodily functions in equilibrium in the background so you can focus on nutrition, sleep and exercise.

Following Hope's advice, the maximum amount of weight you should be looking to lose in a month is anywhere between four and eight pounds, which averages out to about half a stone a month or one to two pounds per week.

Any more than this and you may be losing weight in an unsustainable way that you find it difficult to keep off. So, hands off the keyboards, people. Searching "how to lose a stone in a week" or "how to lose a stone in two weeks" isn't helpful and could be harmful. Instead of fretting over how long it takes to lose a stone, focus on getting the habits to make it a success in place, first.

Making too many drastic changes all at once can also be the thing to undermine your best efforts:

'Start with small things, such as introducing one additional portion of fruit or vegetables into your daily diet, or removing sugar from your tea and coffee,' advises Hope. 'From there, you can start to swap your high sugar snacks for those high protein foods and healthy fats to keep you fuller for longer, like hummus and carrots, a boiled egg or peanut butter on oatcakes.'

Perhaps you use your lunch break to get outside and walk for 45 minutes to get some LISS (low-intensity steady-state) exercise in and increase your NEAT exercise for the day too.

NEAT (Non-Exercise Activity Thermogenesis) is the catch-all term for everything you do that uses up calories but isn't exercise, sleeping or eating. For example, commuting, household chores, walking upstairs, gardening and even fidgeting count as NEAT.

It's important because this type of movement makes up the majority of how many calories you burn in a day far more than your workout. Find out how to improve your NEAT exercise and why it really is the cornerstone to losing body fat and weight successfully.

While cutting calories to a sustainable deficit level will help you to lose a stone, cutting your daily calorie intake by more than 500 calories (e.g. crash dieting) theres a good chance youll regain the weight and more quickly too.

'The majority of diets follow the same cycle of restrict, crave, binge, restrict,' says Hope. 'During the restriction phase you may lose weight as youre significantly limiting your calorie intake, or in some cases, your carbohydrate intake (in which case youre losing water rather than fat mass). However, as the cycle continues you begin to regain the weight plus more due to the bingeing.'

Binge eating disorder is categorised by a loss of control around food with those affected eating large quantity of food on a regular basis: the disorder can affect anyone of any age or gender.

If you, or anyone you know, is struggling with an eating disorder, contact Beat, the UK-based charity that hopes to end the pain and suffering caused by eating disorders.T: 0808 801 0677E: help@beateatingdisorders.org.uk, under-18s: fyp@beateatingdisorders.org.uk

While most people won't categorise themselves as having a binge eating disorder, the restrict and binge mentality is ingrained into many diets and can have a similar impact on your relationship with food.

'As you limit your calorie intake, the metabolism slows in order to conserve energy. As a result, over a prolonged period of crash dieting the rate at which you burn energy is significantly reduced,' Hope says. So, if you've been doing this in an attempt to speed up your metabolism, steer clear.

If this anxiety-inducing period of time had you feeling added stress, anxiety and pressure, try not to get too down on yourself, especially if it stalled your weight loss journey or translated into a little extra weight gain.

According to Hope, stressful periods can cause our bodies to produce high levels of the stress hormone, cortisol.

'Cortisol can impair your bodys ability to lose weight through several ways, as well as increase the fat storage around the middle. Alternatively, it may stimulate consumption of higher fat, higher sugar foods,' she explains.

Try to make healthy choices where you can and accept that your body works best when it's less stressed. Nothing to get too down about, just something to be aware of.

If you're looking for more positive reinforcement, tuning into how healthy eating makes you feel can be a way to remind yourself why you started your fitness journey in the first place.

Instead of depriving yourself, Dr Sheri Jacobson, clinical director at Harley Therapy recommends focussing on how healthy eating makes you feel. Seek a qualified trainer, registered dietician or nutritionist to help you discern your required daily calorie intake and provide a meal plan with a healthy calorie deficit that wont see you devouring an entire pack of digestives come evening time.

Just because the number on the bathroom scale is going down doesn't necessarily mean you're achieving the aesthetic goal you're after: losing a stone could mean losing hard-earned muscle mass too if you go too hard, too fast.

A smart scale measures your weight as well as your body fat percentage, muscle mass and water weight all numbers that can better inform how your body's responding to your fat loss efforts.

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Once you've got yourself a smart scale (or, if you're sticking to the old school version, all good) it can be disheartening to not see the number shift for a while, especially if you're putting your best effort in. This is because muscle is denser (weighs more) than fat. In other words, a pound of muscle takes up less space in the body than a pound of fat.

So, if stepping on the scale every day is making you feel rubbish, try tracking your weight loss by taking body measurements, weekly progress pics and calculating body fat percentage instead. You'll be amazed by how much of a difference it makes!

Spoiler: exercise doesn't need to feel like a chore set by that PE teacher you always hated. Setting a routine that allows you to sweat it out in a way that boosts endorphins and joy can be the secret to sticking with your fitness routine:

'Find ways of exercising that are fun for you personally, whatever that may be dance workouts, long walks in nature or climbing,' says Jacobson. 'It's when we do things from a place of wanting ourselves to feel good that we start to form habits that last.'

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While learning how to build muscle might not be at the top of your to-do list if your goal is to lose a stone, it could prove to be your secret weight-loss weapon. Yes, really. For starters, more muscle means a faster metabolism which means that your body burns more calories at rest.

If you're into resistance training as your exercise of choice, focusing on progressive overload will improve your strength and build your body's ability to work at higher intensities for longer, advises Leigh Clayton, PT at Embody Fitness.

'It'll easily give the best bang for your buck in terms of longevity,' Clayton says. Working at a higher intensity for longer can lead to greater calorie burn as your heart rate spends longer in the sweet fat-burning zone.

Progressive overload is the process of continually challenging your body by increasing the strain you put upon it.

For example, increasing the number of reps, the amount of weight or the speed an exercise is performed during strength training workouts are all ways to apply more strain to your muscles and force them to work harder. Exercising in this way helps to build strength, burn fat and grow muscle.

Need a month-long at-home plan to build strength at home? Look no further: PT Alice Liveing's 28-day Kickstart Challenge will have you sculpting lean muscle and working hard in no time.

If you prefer to exercise at home (big up home workouts) doesn't mean you need to resign yourself to half-hearted or sub-par sessions. From home workout apps to HIIT plans, there's something to get everyone feeling full of endorphins.

Whether your jam is doing Barre or Pilates, yoga or cardio home workouts, there really is an app or streaming option for it. Don't believe us? Take a gander through our top picks.

Its one thing losing the weight, but keeping it off is a whole different ball game. Try to keep these tips front of mind.

One culprit of weight regain can be mindless overeating: 'Psychologically speaking, the biggest reason people eat when they aren't hungry is that overeating has become a coping mechanism,' says Jacobson. 'We overeat to stave off overwhelming emotional pain or to avoid facing how bored and unhappy we are.

A good way to prevent habitual eating when you aren't hungry is by taking a two-minute "mindfulness break" whenever you feel the urge to eat, suggest Jacobson. 'This will help you tap into whether it's an emotion you need to deal with, or you actually are hungry,' she says.

Just because you weighed 'X' on Monday doesn't mean you'll weigh the same on Tuesday or Wednesday. Your body is constantly reacting to internal and external stressors such as your menstrual cycle hormones or the huge week at work you've just had.

Focus on controlling the controllable: sleep, nutrition, exercise and hydration. Your body will do the rest.

Other lifestyle changes, such as ensuring you get enough sleep, reducing stress and following a realistic diet and fitness plan that's enjoyable and not laborious will help keep the weight from returning.

Most importantly, try not to hone in on indulgences. If you want to keep weight off permanently, it's not about living a perfect life, its about living a mostly healthy life. Thats what makes it sustainable for the long term.

Excerpt from:
12 Tips For How to Lose a Stone Safely & Keep the Weight Off

When you think about losing weight, your mind might automatically wander to eating less, skipping meals, and developing other unhealthy habits. Instead, it's important to focus on healthier ways to lose weight. Some ideas may include changing your exercise routine as well as switching up your dieting habits. One important factor, however, is to make sure you eat and drink to help you lose weight.

Instead of focusing on just one or the other, you can find combinations of food and drink that pair together nicely and help promote weight loss. We spoke with Kimberly Snodgrass, RDN, LD, spokesperson for the Academy of Nutrition and Dietetics, who laid out the best food and drink combinations for weight loss by meals of the day: breakfast, lunch, snacks, and dinner, to make sure you get the most out of your weight loss efforts.

These winning combinations generally feature protein as an important food group, as it helps you to feel fuller longer. The drinks, on the other hand, have been shown to support metabolism and digestion to help your gut remain happy and healthy.

Start the most important meal of the day off right by combining the power duo: eggs and coffee.

"Eggs can help boost your metabolism for a few hours," explains Snodgrass. "That's because proteins require your body to use more energy to digest them. This is known as the thermic effect of food (TEF)." Research published in the Journal of Nutrition and Metabolism has shown that protein-rich foods increase TEF the most.

"Protein may also help keep you fuller for longer, which can prevent overeating," she says.

As far as drinking coffee goes, Snodgrass suggests that this caffeinated beverage may aid in weight loss by increasing metabolism, decreasing calorie intake, and stimulating fat burning. The most important part, however, is to make sure you drink it black with no added substances like cream or sugar.

Lastly, Snodgrass suggests that the eggs should be prepared without any additional calories. For example, you could have a boiled egg with paprika for flavor, but not throw in calorie-consuming foods like cheese or butter.

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When choosing what to have for lunch, keep in mind that this fish and tea combo might serve some wins for weight loss.

Similar to eggs, Snodgrass says grilledfish can help boost your metabolism for a few hours due to the proteins requiring your body to use more energy to digest them (the TEF). This may, again, help keep you fuller for longer.

As for the green tea, this may be your perfect mid-day boost (if you're drinking it plain, that is).

"Green tea can help promote weight loss by boosting energy levels and improving performance while exercising," says Snodgrass. "And, green tea contains a high amount of catechins, which are antioxidants that may increase fat burning and boost metabolism.

RELATED:Secret Effects of Drinking Green Tea, Says Science

All great sources of protein, Snodgrass suggests that nuts, seeds, low-sodium black beans, and chickpeas are great metabolism boosters and may keep you full through the night.6254a4d1642c605c54bf1cab17d50f1e

Black beans, for instance, are not only a great source of protein which may help with metabolism, but they're also great for digestion. The soluble fiber in black beans may help keep you full, and also help you maintain a healthy gut, which in return can positively influence the ability to lose weight.

Ginger tea is the perfect weight loss-promoting pairing with your salad."When examined in human studies, ginger indicates that it can promote fullness, decrease appetite, and increase metabolism," says Snodgrass.

If you feel like you need a snack to get you from one meal to another, this is the perfect combination.

Snodgrass says that Greek yogurt is full of protein that will help you feel full and lose weight. It's also full of good bacteria for your gut, which may promote good gut health. Adding the berries helps add a layer of fiber to the mix.

Pair it with cold water, and you're set for a hearty snack. "Drinking cold water increases resting energy expenditure, which is the number of calories you burn while resting.

If you're looking to flavor the plain water, Snodgrass suggests adding cucumber or mint.

Kayla Garritano

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4 Food and Drink Combinations To Double Weight Loss - Eat This, Not That

Wondering what is the 80/20 rule diet? If you've ever wanted to lose a little weight or even just improve your diet, you've probably tried plenty of fad diets. Of course, most fad diets end up being too restrictive or too prescriptive and the vast majority of people give them up within a month or two. But there is one diet that isn't quite so intensive. Unlike a lot of other trending diets, this diet is all about finding balance.

Well, this diet revolves around eating 80% "healthy" food and 20% "cheat" food. Unlike other diets, this diet doesn't require you to give up all junk food or to do without entire food groups. Instead, it's about being easy on yourself and finding a diet plan that you can sustain. You can even use it alongside the best protein powders for weight loss for extra benefits.

Ready to give it a try for yourself? Read on to find out: what is the 80/20 rule diet and how can you implement it in a safe, healthy way.

Edibel Quintero graduated as a medical doctor in 2013 from the University of Zulia and has been working in her profession since then. Her focus as a doctor lies in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibels goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

Dr Shyamala Vishnumohan is a private-practise dietitian/nutritionist and Mum with a passion for evidence-based pregnancy nutrition. She holds a PhD in Food and Nutrition from The University of New South Wales, Sydney and has spent more than 15 years in the area of Nutrition researching plant-based foods and isolated nutrients (Folic acid) and their bioavailability (how much body can absorb).

"The 80/20 rule states that you should get 80% of your daily calories from a healthy, nutritious diet and leave the remaining 20% for your favorite 'cheat meal' or dessert," explains Edibel Quintero (opens in new tab), registered dietician & medical content writer. "It is a very rational and easy-to-apply nutritional system that allows you to enjoy food that may be considered unhealthy without any guilt. In other words, it helps you have a healthier relationship with food, as you don't restrict yourself too much and allow yourself to eat whatever you want."

So, what exactly does that look like in the real world? "Lets do the calculations," says Dr Shyamala Vishnumohan (opens in new tab), PhD, qualified Nutrition Scientist and founder of One to One Thousand Nutrition Clinic. "Eating breakfast, lunch, and dinner for a week equals 21 meals, so 80 percent would be roughly 17 healthy meals. That leaves you with 4 meals to indulge."

What's wonderful about the 80/20 rule is that it prioritizes filling your diet with healthy foods before you add less healthy foods into your diet. This way, you'll always get the nutrients you need first, before getting those tasty treats that we all crave from time to time.

If your goal is weight loss, the 80/20 rule may help you to lose weight safely and at a healthy pace.

"If you follow the 80/20 rule, you can definitely lose weight or keep it off if you don't exceed your daily caloric intake," Quintero says. "Otherwise, even if you were to eat 100% only healthy foods but in gigantic portions all the time, you will not avoid weight gain."

Vishnumohan also adds that this is a good diet to choose if you want to lose weight in a gentle way that doesn't involve guilt about what you're eating. "I love the fact that this diet is less restrictive and can help you to get rid of the 'guilt' when you treat yourself with a piece of cake," Vishnumohan says. "This is a good thing as feeling less guilty can actually encourage you to sustain the diet in the long run."

She adds, "Also when you prioritize nourishing foods, there is automatically less room for not so healthy foods." One 2014 study (opens in new tab), Vishnumohan notes, even shows how removing feelings of guilt around certain foods can support long term weight loss.

(Image credit: Getty)

So, on a practical level, what should you eat if you are following the 80/20 rule diet and what "healthy" foods are suitable for the 80% part? Well, there aren't any strict guidelines.

"There are no set rules for what you eat for the 80 part," Vishnumohan says. "Start with whole foods like vegetables, fruits, whole grains, healthy fats, legumes."

If you ensure that 80% of your meals are filled with fresh, unprocessed foods that don't contain too much salt, fat or sugar, chances are, you'll be on the right track.

While the 80/20 rule diet offers balance, it isn't always as easy as it sounds. "In theory, the 80/20 diet sounds simplistic, however you must be organized and dedicate time for meal prep," Vishnumohan warns. "The 80/20 rule may not suit someone who needs to follow a heart healthy diet or manage blood sugar levels as you may need stricter control around saturated fat and processed sugars. Talk to a qualified dietitian to see whether this diet will suit you."

If this diet doesn't suit you or becomes too time consuming, there are other healthy ways to improve your diet without following any fad diets at all. "Instead of classifying food as healthy and unhealthy or good and bad, tune into your hunger and fullness cues and make small sustainable changes," she suggests.

Other ways to build a healthier diet without going on a strict diet include:

Like most diets, the 80/20 rule diet has both pros and cons. While it does offer balance and longevity and it isn't quite as restrictive as some fad diets, it can take up a lot of time and energy.

We recommend chatting with your doctor or nutritionist before trying any new diets to make sure your new plan is safe and healthy.

If you have time to read up some more on healthy eating we have the answers to; why does your weight fluctuate so much? And should you eat before bed?

Today's best deals on protein powders for weight loss

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What is the 80/20 rule diet? - Fit and Well

The article Latest Top Five Weight Loss Meal Plans on the popular health blog Healthreviewlive.com addresses the proper meal plan for safely and effectively losing weight. The post includes a 7-day food plan and tips on how to plan meals for weight loss. It also discusses other helpful weight loss approaches for various demographics and persons with varying nutritional needs.

Finding appropriate and successful weight loss meal plans may be difficult for people who wish to lose weight due to the plethora of ideas online. However, the Health review live article discloses a method that most will find simple and successful. According to the report, eating more real food and less processed meals is a vital way to start.

The article examines the effects of caloric intake and expenditure on weight loss and growth. Simply put, people can gain weight when they consume more calories than they burn via exercise and vice versa. The author, referencing experts, believes and suggests that the best way to lose weight is to eat within ones calorie limit and exercise as much as one needs to.

The article offers a structure for an effective weight reduction meal plan that can help many people achieve the necessary calorie deficit for weight loss while still providing their bodies with the nutritional foods they need to function and preserve good health.

The timely article provides a nutritionist-approved sample of a seven-day weight loss meal plan, with suggestions for breakfast, lunch, and dinner. According to the writer, the entire week of nourishing and delectable meals will take the guesswork out of grocery shopping and preparation. The article provides meal plan suggestions for all, including vegetarians, vegans, diabetic and pregnant people.

To read the full article, go to https://healthreviewlive.com/latest-top-5-weight-loss-meal-plans/.

Media ContactCompany Name: Health Review LiveContact Person: Saroj KumarEmail: Send EmailCountry: IndiaWebsite: https://healthreviewlive.com/latest-top-5-weight-loss-meal-plans/

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Health Review Live Unveils Guide to Healthy Eating and Weight Control - Digital Journal

We all have heard if you want to lose weight, you have to count those calories! We asked Diane R. Freynik, senior nutritional counselor and therapeutic weight loss specialist from inStriv if their program at inStriv is a calorie counting type of program?

She says, Actually it is not because calories are not created equal. If what you are focusing on is the caloric number, the caloric value of a food, a grape has 10 calories but so an M&M. They dont metabolize the same way. You have to take in account the metabolic properties of that food. What is it doing to your body? Is it getting you to burn the right thing when you are trying to lose weight? Are you fueling your body for weight loss or are you fueling your body to lose some things you dont want to lose like muscle and water and fiber?

She says the real truth about counting calories is that your body is a very intelligent learning machine and to preserve you when you are cut back on the amount of calories youre eating whether it is intentional or intentional, your bodys response is to slow down your bodys metabolic system so your body will adapt to that lower calorie number in order to have you survive. It doesnt know if you are starving, it just knows you arent eating enough.

So when that occurs, and your body adapts, do you stop losing weight?

Diane answers this question by giving us the typical scenario they see with many clients at inStriv. She says, Someone will say I dont know whats going on, I cant lose weight, Ive tried everything. I go on a diet, I cut my calories, Im trying to eat healthy, I drink my water and my scale may go down maybe five pounds, maybe ten pounds but then your scale will stop moving and the reason that happens is that adaptation we are talking about, metabolically you are slowing down. The problem is when you jump on the scale and you dont see it moving and you put in all that effort you become very frustrated. Thats natural, thats normal and when you get to that stage its easy to go back to some of those old habits you were doing before and then youre not going to gain back lost muscle tissue. The only thing you are going to gain back is fat so over time that yoyo, thats really the yoyo diet, you lose, you gain. The problem there is when you are losing you are losing muscle right along with fat and when you re-gain, you are only gaining fat. Thats a dangerous scenario, we dont want people falling into that.

So, if calorie counting isnt the answer, what is? Diane says she is glad we asked that question. She says burning fat is not about denying your body calories. When you are 25 your metabolism is different than when you are 45 and beyond. She says with inStriv they dont look at your calories, instead they teach you what they right foods are and the right quantity to start making real metabolic changes. When you are eating the right things, she says food can be magical, it can do amazing things to your body. It can stimulate fat burning, it can help to balance your hormones, it can reduce acidity, it can reduce inflammation, and thats what they are going to focus on is teaching you the right blend of foods can really change your metabolic picture, repair and strengthen your metabolism and really get you on a path where you arent just going to lose weight but you are going to keep it off for life.

Right now, they are offering free online virtual consultations for the first 25 callers!! She says, you will meet one on one with a Certified Therapeutic Weight Loss Specialist, like myself, or another member of my team, who will listen to your story, help pinpoint the issues that are most affecting you, and create a customized fat loss plan to help you achieve your weight loss goals.

Give their office a call at 570-279-4880 or visit them online at instrivfatloss.com

Excerpt from:
Losing weight with inStriv - WKBW 7 News Buffalo

Youd think there would be a clear cut answer when looking at the best exercise for weight loss. One exercise to rule them all; a one-way ticket to cutting calories and ending up with a slimmer you. But as with most things health and fitness based, its not that simple.

Nutrition plays a more than significant part in weight loss, genetics too. Some take to other exercises for weight loss better than others. Theres an ever-growing list of the best exercise machines for weight loss (opens in new tab) to consider. The list goes on.

Luckily, we have science and the practical knowledge of health and fitness professionals to help guide us. Here we go through the reams of research then, and take a deep dive into this oft-wondered topic with the help of Luke Hughes, co-founder of OriGym (opens in new tab).

Luke is the CEO and Co-Founder of OriGym. Holding a first-class degree in Sport and Exercise and an MSc in Sport and Nutrition, he is also qualified as a Level 4 Personal Trainer with various specialist credentials covering the entire spectrum of health, fitness and business.

So, lets start simple. Exercise can lead to weight loss due to the simple fact that physical activity increases the number of calories your body uses for energy.

Doing high levels of physical activity can help to put you in a calorie deficit (opens in new tab), explains Hughes, meaning you're consuming fewer calories than you burn, which will result in weight loss.

Reducing your calorie intake and increasing the amount of physical activity you do, essentially moving more while eating less, will create a bigger calorie deficit and naturally lead to weight loss.

Theres a bit more to it, of course, and research, especially in the past two decades, has pointed to the fact that weight loss rests more heavily on diet, even if itd be unwise to just focus on one or the other.

A systematic review of studies, published in the Journal of the American Dietetic Association (opens in new tab), suggested that subjects who used exercise alone for weight reduction experienced minimal weight loss, while the American College of Sports Medicine (opens in new tab) states that the recommended levels of PA [physical activity] may help produce weight loss. However, up to 60 min/day may be required when relying on exercise alone for weight loss.

With this in mind, there are still exercises that are proven to burn more calories than others.

Science shows that cardio burns more calories than resistance training, with a 2012 study in the Journal of Strength and Conditioning Research (opens in new tab) finding that running on a treadmill burns 25-39% more calories than doing kettlebell exercises at the same level of exertion.

Jumping rope is also a great exercise for weight loss burning 462 calories for half an hour of work (based on a person weighing 170lbs) according to estimates from The American Council on Exercise (opens in new tab), while a hard stint on one of the best rowing machines (opens in new tab) for the same amount of time will burn an estimated 404 calories.

But dont throw the heavy weights out just yet. A regular workout routine featuring weightlifting and resistance training is one of the key groups of exercises to burn the most calories, says Hughes.

Its a common misconception that strength training should be purely reserved for those looking to bulk build muscle, but its also very effective for burning calories. Muscles are a metabolically active, fat-burning tissue.

Simply put, this means muscles require the use of calories, even when at rest. This same tissue also plays a role in increasing the number of fat-burning enzymes in your body. Therefore, the more muscle you have, the more calories youll naturally burn.

FatMax training is a concept that has risen in popularity in recent years, and offers an even deeper dive for those looking to find their best exercise for weight loss.

Put simply, FatMax is the amount of fat an athlete can 'burn' per hour. More specifically, FatMax is the intensity of exercise at which an individuals fat oxidation measured in grams per minute is at its highest.

At low intensities, you will not burn a lot of fat, since you dont burn that much energy at all. When intensity increases, fat oxidation increases as well, but only up to a certain point the so-called FatMax. This peak also tends to be far less than you going all-out at 100 percent.

Everyones FatMax is highly individual, with a lab test currently the best way to find out your specific FatMax.

If you know your FatMax zone, this means you'll be able to train your fat oxidation and boost your endurance, says Hughes. This is ideal for sports such as running and cycling, especially when trying to lose weight.

Increasing your endurance both in terms of cardiovascular and muscular endurance is important for losing weight as you will be able to train longer, meaning you'll use more energy over a longer period of time and burn more calories.

So as weve seen theres no clearly defined answer to the best exercise for weight loss. The better route is to focus more on healthy lifestyle interventions that will help aid general weight loss, while also benefiting your health in a number of other, positive ways.

Combining exercise with a healthy diet is the ideal way to lose weight, Hughes explains, rather than depending on calorie restriction alone. However, when engaging in intense exercise, you should ensure you're eating enough calories to keep your energy levels up.

You should also focus on the intensity of the exercise you're doing, rather than the number of calories you're burning. Also, set a consistent time to work out as you're more likely to stick to this if you.

Finally, by focusing on exercises you enjoy, you'll be less concerned with how many calories you're actually burning during the activity.

This article is not meant to offer medical advice and readers should consult their doctor or healthcare professional before adopting any diet or treatment.

The rest is here:
Is there a 'best' exercise for weight loss? - Livescience.com

When you're trying to lose weight, you may not necessarily think about baking. Usually, you're so set on cooking meals that are healthier for you that baked sweets are the last food items on your mind. You can theoretically bake healthier foods, but the first ones that come to mind are desserts and other unhealthy treats.

However, the good news is that you can have your cake and eat it too. We spoke with The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure, who helped us discover some of the best baking habits you can have for weight loss. They're showing us that you can still bake when you're on your weight loss journey, as long as you follow these best baking practices.

When you're hungry, everything around you looks delicious, and it's very tempting to eat whatever is around you.

"It's hard enough to resist countless nibbles of delicious raw dough and tempting ingredients like chocolate chips when you're not hungry, but start baking when you're hungry and it's game over," says The Nutrition Twins. "You'll be looking to settle a grumbling belly with calorie-dense items that make it all too easy to consume a day's worth of calories before your baked goods have even made it into the oven."

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This may not sound like the most common baking hack, but it's great for when trying to lose weight!

"One of the best ways to save calories when baking without losing flavor is to swap out calorie-dense butter and oils for prune puree," says The Nutrition Twins. "You'll replace unhealthy fats while improving the texture and adding moisture and richness to everything from baked goods, appetizers, and entrees to desserts."

The Nutrition Twins suggest that for every half cup of oil you replace with prune puree, you'll save nearly 600 calories.

How much should you swap? The Nutrition Twins break it down for you:

"We like Sunsweet prunes because of their high levels of antioxidants and acidity which add a delicious tangy caramel flavor," says The Nutrition Twins.

Let's be real, who doesn't love eating a piece of raw dough to make sure it tastes good? But as tempting as it is, it's important to minimize your tasting.

"Although you ideally don't want to do any tasting during baking to avoid consuming excess calories, sometimes it's essential to nail the perfect taste and texture," says The Nutrition Twins. "Just be sure to keep your 3 tastes small, as they can still set you back over 150-200 calories, depending on the food."

According to The Nutrition Twins, a few extra and larger bites when you're not cautious can suddenly result in consuming more calories than you should for an entire mealor even two.

Another unusual swap, beans still get the job done for tasty and healthier baked goods. The Nutrition Twins suggest using white beans instead of butter in white cakes to cut back on calories. "You use the same amount of cooked white beans as butter is called for," says The Nutrition Twins. "The calorie savings would be Nearly 1,400 calories per cup! So for every cup of butter you replace with white beans, you save nearly a days worth of calories."

Cutting calories isn't the only benefit to including beans in baking. "Beans, such as white beans, provide fiber and protein to keep you satisfied, so it's no surprise that studies show that people who eat them and other beans tend to weigh less and have smaller waistlines," says The Nutrition Twins. "Also, your vegan and lactose-free friends can enjoy these dishes too."

For a unique yet delicious baked treat using beans, try The Nutrition Twins' Chickpea Blondies.

This out-of-sight, out-of-mind mentality may help eliminate any extra temptations.6254a4d1642c605c54bf1cab17d50f1e

"The aroma of baked goods can be luring enough, but if it's sitting there, staring you down too, it's even harder to resist," says The Nutrition Twins. "It sounds trite, but out-of-sight, out-of-mind can save you from consuming hundreds of unwanted calories.

Kayla Garritano

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5 Best Baking Habits for Weight Loss Eat This Not That - Eat This, Not That

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