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People with arthritis are being urged to lose weight and exercise as the main therapies for their condition.

New NHS guidance from the National Institute for Health and Care Excellence (Nice) says people who are overweight should be told their pain can be reduced if they shed the pounds.

Meanwhile, aerobic exercise such as walking, as well as strength training, can ease symptoms and improve quality of life.

Starting exercise programmes may initially make the pain worse, but this should settle down, the guidance suggests.

The guidelines also gives recommendations on the use of medicines, such as offering non-steroidal anti-inflammatory drugs (NSAIDs) but not offering paracetamol, glucosamine or strong opioids.

Nice said there was a risk of addiction with strong opioids, while new evidence suggests little or no benefit for some medicines when it comes to quality of life and pain levels.

In the guidance, doctors are told to diagnose osteoarthritis the most common form of arthritis themselves without further investigation in people aged 45 or over who have activity-related joint pain.

Patients should also have no morning joint-related stiffness, or morning stiffness that lasts no longer than 30 minutes to be diagnosed this way.

Beginning that journey can be uncomfortable for some people at first, and they should be supported and provided with enough information to help them to manage their condition over a long period of time

Dr Paul Chrisp

The draft guideline says people can be offered tailored exercise programmes, with an explanation that doing regular and consistent exercise, even though this may initially cause discomfort, will be beneficial for their joints.

Exercising in the long-term also increases its benefits, the guideline adds.

When it comes to weight loss, people will be told that any amount of weight loss is likely to be beneficial, but losing 10% of their body weight is likely to be better than 5%.

People can also be referred for hip or knee replacement if their condition cannot be managed in other ways, and referrals should not be held off due to age, sex or obesity.

Dr Paul Chrisp, director for the centre for guidelines at Nice, said: Osteoarthritis can cause people discomfort and prevent them from undertaking some of their normal daily activities.

However, there is evidence which shows muscle strengthening and aerobic exercise can have an impact on not just managing the condition, but also providing people with an improved quality of life.

Beginning that journey can be uncomfortable for some people at first, and they should be supported and provided with enough information to help them to manage their condition over a long period of time.

Whilst topical and sometimes oral NSAIDs remain an important treatment option for osteoarthritis, we have taken the decision to not recommend some painkillers, such as paracetamol and some opioids for osteoarthritis.

While we welcome the draft Nice guidelines, healthcare professionals need further resources and support to better understand their role in promoting treatment like physical activity for people with osteoarthritis

Tracey Loftis, Versus Arthritis

This is because new evidence has shown there was little or no benefit to peoples quality of life, pain or psychological distress and particularly in the case of strong opioids, there was evidence that they can cause harm in the longer term, including possible addiction.

In the UK, more than 10 million people have arthritis or other, similar conditions that affect the joints.

The most affected areas are the knees, hips and small hand joints.

Tracey Loftis, head of policy and public affairs at the charity Versus Arthritis, said: Weve seen first-hand the benefits that people with osteoarthritis can get in being able to access appropriate physical activity, especially when in a group-setting. Something like exercise can improve a persons mobility, help manage their pain and reduce feelings of isolation.

But our own research into the support given to people with osteoarthritis showed that far too many do not have their conditions regularly reviewed by healthcare professionals, and even fewer had the opportunity to access physical activity support.

The lack of alternatives means that, in many cases, many people are stuck on painkillers that are not helping them to live a life free from pain.

While we welcome the draft Nice guidelines, healthcare professionals need further resources and support to better understand their role in promoting treatment like physical activity for people with osteoarthritis.

There is clearly a need for people with arthritis to be given a bigger voice so that their health needs are not ignored.

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People with arthritis urged to lose weight and exercise under new NHS plan - The Independent

I was billed over $600, she said.

Weight loss scams

TheBetter Business BureausSara Kemerer says weight-loss scams are the top ripoff of the new year, as many people order pills and supplements advertised on social media.

They see these products. They see detox teas, pills, exercise equipment to lose weight, and they sign up, Kemerer said.

Kemerer says before trying a diet, research it for complaints.

So Google the name of the product or name of the business, and then Google the word complaint or reviews, just to see what people have to say about it, she said.

Gym ripoffs

The BBB says while gyms are not scams in the true sense of the word, the agency gets complaints every January about gym contracts that turn out to be too good to be true.

The BBB says a typical gym ripoff is a $9 a month offer that turns into $29 a month and then automatically renews.

They are good at taking your money because you accidentally sign up for auto-renewal, and you have no idea you did that, Kemerer said.

In addition, she says to find out what happens if you can no longer use the gym due to an injury or a move.

Fake review scams

Finally, Kemerer says to watch for fake reviews of workout products.

Make sure you see reviews from a third-party website because it is so easy to say, This is Sara, and I love this product. I lost 80 pounds, she said.

Anyone considering buying a treadmill, exercise bike or any other product should read reviews on magazine websites, Amazon, CNET and other places andlook up the company at the Better Business Bureau.

WCPO is a content partner of the Journal-News.

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Watch out for weight loss program scams in the new year - Hamilton Journal News

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What you eat after your workout determines how well your body recovers from said sweat session, as well as what kind of physical progress you'll see.

We go into a lot more detail here but generally, if you did a short run or a brisk walk, you don't really need to replenish in any additional way, other than your regular meals, Skolnik said. If you do a cardio routine (i.e. run, bike, swim) for more than 60 minutes, eat 30 grams of carbs and 15 grams of protein, our nutritionists advised.

What to eat after a workout matters the most after strength training. Here, you want to think about 20-25 grams of high-quality protein and 10 grams of carbs post-weightlifting.

Your muscles are more open to repairing and rebuilding right after exercise, and they need that protein to rebuild your muscle fibers back bigger and stronger. However, as long as you get enough protein in 24 hours, you'll still gain the benefits, Skolnik said.

Speaking of protein, it's often a hot topic and a much-used supplement among avid exercisers. But if you have some of the macronutrient every meal roughly 20 grams or 3 to 4 ounces you're likely getting enough, Skolnik advised.

She does mention that protein powders provide a convenient way to reach your daily quota, though. For reference, the American College of Sports Medicine recommends 1.2 to 2 grams of protein per kilogram bodyweight.

Here are a few other nutritional details to keep in mind:

If you do decide to have a protein powder, look for one with a third-party stamp of approval, like the NSF. You also want one that has leucine in it, an amino acid that helps stimulate protein synthesis, Skolnik said. Whey, egg, and soy proteins all have this but other plant-based protein powders may add it in, too.

Naked Whey Protein is third-party tested and has just one ingredient sourced from small dairy farms that mixes well with any shake and it's tasty.

Vega Sport Plant-Based Protein Powder is the best tasting, most effective plant-based powder you can find, with a wide array of flavors and whopping 30 grams of protein.

Gainful is a completely personalized protein blend to meet your specific goals while adhering to your dietary restrictions, and offers access to a registered dietitian.

Despite the vast majority of workout supplements being snake oil or downright dangerous, creatine supplementation is proven to actually improve your workout performance everything from sprinting power to strength and help you shed fat and build lean body mass.

Studies show that supplementing with creatine, which is a natural substance found in our muscle cells that helps them produce the energy our body runs on, is safe both short and long-term (up to five years).

Look for a supplement that's 100% creatine monohydrate, like Optimum Nutrition, below. Our experts advise starting with 20 grams of creatine monohydrate (5g, four times a day) for seven days, then moving down into a maintenance dose of 2-5 grams per day.

Check out the label of Optimum Nutrition's Micronized Creatine Monohydrate Powder, and you'll see that it lists just one ingredient: creatine monohydrate. According to our experts, that's a major plus, because you don't want or need anything else in your creatine supplement.

Research suggests that tart cherry juice can assist in muscle recovery. Skolnik said the polyphenols may help fight off muscle soreness as they reduce inflammation and provide antioxidants.

The juice also has natural melatonin, which can help you sleep (this also aids in recovery, too, she said).

I had never heard of Cheribundi before now, but it's apparently super popular, both for its tart taste and as a recovery drink for pro and collegiate baseball, football, and basketball players.

Skolnik suggested foods like oranges, bell peppers, and broccoli, as they all contain vitamin C, a nutrient that can help with tissue repair.

Water should be your best friend, considering every cell in the body needs it to function, Skolnik added. You also need water for temperature regulation and hydration contributes to blood volume, transporting nutrients to and waste away from tissues and cells, and it allows for blood pressure regulation.

Without water, the heart has to work harder to pump enough blood to allow for oxygen to get to the working muscles. In other words, dehydration makes you feel more tired even when doing the same amount of work. So, grab another sip of that H2O.

And if you ever do cardio for more than 90 minutes, be sure you replenish your electrolytes. Vellers told us that she has a 64-ounce water bottle she aims to finish every day to keep up her hydration.

The CamelBak Chute Mag Water Bottle is a budget-friendly option that's durable and easy to use.

NUUN is a popular product among the endurance set. It's standard offering comes in tablet form, but the endurance formula is a powder.

This coconut water is popular because it's packed with essential vitamins and minerals and has a refreshing taste.

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What to eat before and after a workout: Protein powders, bars & more - Insider

Though eggs have been somewhat demonized for their high cholesterol content, evidence shows that eggs can be part of a healthy diet. Research indicates that eggs can even help you lose weight , as they are a healthy, high-protein breakfast option that keeps you full.

Here's what you need to know about the nutritional benefits of eggs and how you can eat them as part of your goals for weight loss.

Eggs boast an impressive nutrition profile.

"Eggs are high-quality protein and contain a wide variety of vitamins and minerals, such as vitamin A, vitamin D , B vitamins, and folate," says Natalie Rizzo, a registered dietitian in New York City. "Eggs are also rich in choline, a micronutrient that is important for pregnant women and babies."

Both egg whites and yolks contain protein. The yolk has the highest concentration of most fats, vitamins, and minerals. A large egg has about:

"As far as weight loss, the protein in eggs can help keep you full and may contribute to eating fewer calories later in the day," Rizzo says.

Part of the challenge when losing weight is satisfying your hunger while still being in a caloric deficit. One way to tackle this is by eating high-protein foods that keep us fuller for longer. Eggs are high in protein, with about 6 grams per large egg.

Important: A satiety index is a measure of how full and satisfied a person feels after eating. Eggs have a 50% higher satiety index than white bread or breakfast cereal.

Protein is better at satiating our hunger than carbohydrates or fats because it takes longer to digest. The process of eating, digesting, and storing food is called the thermic effect. The thermic effect of food is the slight increase in metabolism you experience after eating it. A variety of factors can increase the thermic effect, one of which is the amount of protein.

Boosting your metabolism is one way to help you lose weight. Metabolism is your body's ability to burn calories for energy. While having a fast or slow metabolism is really subject to your genes, eating a high-protein food, such as eggs, slightly speeds up your metabolism and burns more calories.

Protein also benefits muscle health, helping you to preserve and even build bigger muscles. Increasing your muscle mass has a direct effect on raising metabolism. Muscles use more energy and burn more calories at rest, so the more muscle you have, the more efficiently your body is burning the food you eat.

Americans tend to start the day with refined carbohydrates like cereal, pancakes, or doughnuts, which can increase your risk of obesity and even type 2 diabetes. Swapping a carb-heavy breakfast for one with high-protein foods like eggs may help you lose weight.

A small 2008 study of overweight and obese people ages 25 to 60 found eggs for breakfast led to more weight loss than a bagel for breakfast. Participants on a low-fat, calorie-restricted diet were divided into two groups, one of which ate eggs for breakfast and the other a bagel. Both breakfasts contained the same number of calories. After eight weeks, the egg group had a 61% greater reduction in BMI, a 65% greater loss in weight, and a 34% greater reduction in weight loss than the bagel group.

"I definitely recommend eggs as part of a healthy breakfast," Rizzo says. "To balance the breakfast, also include some fruits and vegetables, whole grains, and dairy."

Additionally, eating a healthy breakfast can reduce overall caloric intake by preventing cravings later in the day, Rizzo says. A 2016 review found eating a high-protein breakfast might be linked to lower weight, body fat, and a lower BMI.

There isn't a hard-and-fast rule on how many eggs you should eat, but eating one every day is perfectly healthy.

Though nutrition experts once scrutinized eggs for their high cholesterol content, research indicates eating an egg a day will not raise cholesterol levels. Rather, saturated fat not dietary cholesterol like that found in egg yolks influences cholesterol levels.

Breakfast meats like bacon and sausage are high in saturated fat, so try to limit those with your eggs. Instead, healthier ways to eat eggs include a vegetable frittata or on top of a piece of avocado toast.

To kill harmful bacteria, it's best to cook them until the eggs and yolk are firm. It's healthy to cook eggs in the following ways:

Overall, eggs are a healthy and delicious way to start the day. Their high protein content can help you lose weight by keeping you fuller for longer and slightly boosting your metabolism. If you are trying to lose weight, prepare your eggs with minimal oil and be sure to pair them with other nutrient-rich low-calorie foods like vegetables or fruits.

More:
Why eggs are good for weight loss and how to eat them - Insider

The Whole30 diet is just what it sounds like 30 days of eating whole foods that haven't been processed or refined. At the same time, you cut out dairy, grains, and added sugars, to name just a few. What's left ends up looking pretty much like every other extreme low-carb diet.

The inventors, Melissa Hartwig Urban and her ex-husband Dallas Hartwig, describe the diet as a type of elimination diet. But largely due to social media, people are adopting Whole30 as a weight-loss plan, not an elimination diet.

Medical term: Elimination diets ban certain foods that you then add back in one by one to identify anything you're eating that you may be sensitive, or allergic to. These diets should be done under medical supervision.

While many personal accounts claim that Whole30 helps with weight-loss short-term, some experts aren't impressed with the diet. Here's what you should know before trying the Whole30 diet.

The Whole30 diet involves a lot of restrictions. The website even includes guides to help people navigate some of the more specific bans. The main points of the diet are:

Don't eat:

Do eat:

The Whole30 website says that dieters should not focus too much on weight loss. In fact, you're advised not to weigh yourself or take body measurements for the entire 30 day period.

Instead, according to the inventors' theory, you stop eating many different types of food at once to "reset" your body. When it's over, you slowly add back each type of food group and observe how your body reacts.

For example, if you add milk back into your diet and start getting stomach aches again, it is possible that you have trouble digesting lactose.

However, some critics of the Whole30 diet say that it may not do what it intends, as taking a break from certain foods can cause you to react badly to them when you add them back to your diet.

One advantage of the diet is that it encourages people to cook more and move away from highly processed foods, says Carrie Dennett, MPH, RDN, a registered dietician nutritionist.

However, "this diet also makes it difficult to enjoy meals with others," says Dennett. You may have a hard time keeping it up without becoming socially isolated.

Moreover, the US News & World Report's panel of medical professionals report that the diet's highly restrictive nature is another mark against it, calling it the "antithesis of a long-term healthy dietary pattern."

In fairness, the Whole30 diet is only meant to be done for 30 days. No more, no less.

There's no published research that evaluates whether, or not, the Whole30 diet works or is even safe in either the short or long-term.

It is concerning that the Whole30 diet can potentially lead to nutritional deficiencies, say Dennett. "The reality is that the more foods or food groups you take 'off the table,' the harder it is to meet nutritional needs."

Dennett also advises that people should only do elimination diets under the supervision of a registered dietitian who can help you determine the best elimination diet to follow for your specific needs since food sensitivity and allergies are different for everyone.

The Whole30 diet has morphed into a popular weight-loss plan but its original intention is to help identify food sensitivities and allergies via a process of elimination.

Due to the restrictive nature of the diet, dietitians and nutritionists don't recommend Whole30 as a long-term sustainable eating plan.

Therefore, if you're looking to lose weight, it's better to adopt an eating plan that you can stick with long-term.

If, on the other hand, you're looking to identify food sensitivities or allergies, speak with an expert who can help you follow an elimination diet safely and effectively.

Read more:
Whole30 diet: What to eat, foods to avoid, and effectiveness - Insider

Rebel Wilson isnt sure why everyone is so obsessed with actress looks, but she says her own decision to lose weight was about taking up a healthy approach to eating even if her team thought it was a bad idea.

While speaking to the BBCfor a recent interview, the actress says her own team questioned her decision to focus on being a healthier her, with Wilson pointing to her success playing the funny fat girl.

I got a lot of pushback from my own team actually here in Hollywood when I said, OK, Im going to do this year of health. I feel like Im really going to physically transform and change my life,' she told the outlet. And they were like, Why? Why would you want to do that? Because I was earning millions of dollars being the funny fat girl and being that person.

Wilson clearly ignored the hesitations of her team and chose what was best for her. But despite her weight loss, Wilson says she was always confident in how her body looked and who she was before.

I was still very confident being bigger and, you know, loved myself, she said. I would rock a red carpet and was probably double the size and sometimes triple the weight of other actresses, but I still felt confident in that.

The weight loss, then, for the actress, was not about getting thinner but about addressing certain eating habits that saw her turning to food for emotional support. I knew deep down inside some of the emotional eating behaviors I was doing were not healthy. Like, I did not need a tub of ice cream every night, she told the BBC. That was me kind of numbing emotions using food, which wasnt the healthiest thing.

Wilson says that since losing the weight, shes gone from being invisible to being talked about because of her looks and wonders if all a woman has to do in the world, isjust lose weight to get attention?

Why are people so obsessed with it? With women, in particular, about their looks, she pondered. I know what its like to be a woman who was essentially invisible to most people because of not being seen as traditionally beautiful or whatever. Its crazy to try to fit that. Its just better to be the healthiest version.

During the brief interview, the Hustle star also opened up about her fertility journey, which she has previously been public about on her social media. The star said shes gotten emotional in her journey, experiencing hopeful highs before having those hopes dashed.

I feel for any woman going through that, she says.

Wilson calls herself a classic example of a career woman, whowho went out into the world didnt even think about kids and then suddenly in their mid-30s is like, Oh, hang on, do I want that as an option?'

And then if I do, what do I need to do? she continued. It would be great if I had my own children, but I dont know whether thats going to happen. And so Im trying not to have any expectations set on an outcome, just that Im the healthiest I can be.

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Rebel Wilson Says She Got a Lot of Pushback From Her Team Following Weight Loss - Hollywood Reporter

There is no question a healthy breakfast can truly kickstart your day. That first meal is your opportunity to fuel up with foods that will give you energy and keep you satiated.

But, you're not alone if sometimes a leisurely healthy breakfast can feel a bit like a dream rather than reality. Whether you aren't hungry when you wake up, you're too busy to sit down for your meal or you're skipping out in the hopes of losing weight, you could be unknowingly sabotaging your weight loss goals.

We consulted with Lisa Moskovitz, RD, CEO of NY Nutrition Group, author of The Core 3 Healthy Eating Plan, and member of our medical expert board, who explained that the worst breakfast habit when you're trying to lose weight is skipping the meal altogether.

"When you're working towards weight loss, it may seem intuitive to try to cut back on calories as much as possible," says Moskovitz. "This can include skimping on meals or even skipping them entirely: breakfast is usually the first meal to go."

Even though you may think that taking in fewer calories in the morning is the right way to lose weight, it's not.

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"What you eat, or don't eat, for breakfast can either help or hurt your energy reserve, concentration, digestion, mood, hunger levels, and metabolic function the rest of the day," says Moskovitz.

Not only will it be harder to lose weight if you decide to skip breakfast, but you'll also likely feel tired, hungry, and moodydefinitely not the way to go for your overall health.

So, rather than cutting out breakfast for weight loss, which most likely won't even work, Moskovitz suggests going for a combination of fiber, protein, and fata trio she calls "the winning trifecta for healthy weight loss."

Moskovitz recommends smoothies, yogurt bowls, almond butter toast, or a protein bar for quick and easy breakfast solutions that can actually help you lose weight.

For more breakfast ideas check out The Best Breakfast Combinations for Faster Weight Loss, Say Dietitians.

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The #1 Worst Breakfast Habit For Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

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Curious why you crave sweetsno matter how much you know about sugars dark side? Want to be more mindful of your sugar intake but not, you know, banish everything sweet from your life? Thats why weve created Sugar Detox, a Prevention Premium member-exclusive guide thatll help you take control of your sugar intake. If you want some smart guidance on eating well, join Prevention Premium and download the guide (or, if youre already a member, log in and find your guide here).

In Sugar Detox, our team of nutrition experts gives you a simple-to-follow, 3-week detox plan so you can cut down on added sugar (the stuff thats really at the heart of the problem!) and make delicious, satisfying recipes, including low-sugar treats.

Join Prevention Premium

Photo credit: Hearst Owned

Heres the thing: You want sweets for a reason. Your body has a biological predisposition to crave sugarhey, its a great source of calories and energy. But excess sugar tricks the brain into wanting even more. Some common culprits that make quitting the sugar cycle hard:

Your hormones love sweets

Your brain is programmed to use glucose as fuel

Sweets can be an emotional crutch

Childhood patterns are hard to break

In Sugar Detox, youll find out how our experts address each of these issues so that you have strategies thatll work in your life.

Photo credit: Hearst Owned

Our guide puts sugar in perspective, while helping you limit the kind thats harmful to your health. The guidance youll find in Sugar Detox is informed by the latest research in the field, so you can feel confident reading about these topics:

The types of sugar to know about. There are naturally occurring sugarsfound in fruits, vegetables, and milkand these contain essential nutrients. But added sugars, like sucrose and even natural ones like agave, can cause a cascade of unhealthy changes in the body. Discover how to identify whats what.

The health benefits of detoxing from sugar. Sleep better, feel more energetic, and break sugars emotional hold on you. Our painless tricks work to reduce sugar cravings, but theyre also great for your overall health!

How our exclusive three-week detox works. This step-by-step plan guides you through developing a healthier relationship with sugar (and not depriving yourself of it!), cleaning up your diet, and setting yourself up for lasting success.

A healthy, delicious meal plan. Over a dozen new recipes for breakfast, lunch, dinner, and dessert! Because once youve learned to appreciate sweets in their natural forms, you can indulge without going overboard.

Story continues

Weve taken the stress out of eating well by creating simple and delicious recipes so you dont have to. Download your Sugar Detox guide and get cookingyour taste buds, body, and mind will thank you. Here are a few of the recipes youll try:

Start your journey to a lower-sugar life! Join Prevention Premium and download the guide today (or, if youre already a member, log in and find your guide here).

You Might Also Like

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Eat Well and Lose Weight With Preventions Sugar Detox Guide - Yahoo Lifestyle

When it comes to trying to lose weight, most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger.

That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks.

Getting into the smoothie habit works for weight loss if you follow the right approach. We asked dietitians for the best strategies for getting the most benefit from your smoothie habit. After you read through these tips, try out our recipes for the 25 Best-Ever Weight Loss Smoothies.

Don't assume a new smoothie recipe is right for you simply because it's a smoothie. If weight loss is your goal, keep that mission in mind by always following these six rules from Mehak Naeem, RDN, a registered dietitian nutritionist for The Candida Diet.com.

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"The biggest smoothie mistakes most people make are not adding enough protein and fiber," says registered dietitian nutritionist Elise Harlow, RDN, owner of The Flourished Table. She recommends about 20 grams of protein and at least 5 grams of fiber per serving. "If these nutrients are overlooked, your smoothie can cause a significant increase in your blood sugar and leave you feeling hungry shortly after." Besides protein powder, Greek yogurt is a great high-protein addition to smoothies. Harlow also suggests a fairly uncommon add-in: white cannellini beans for their protein and fiber.

Carrots, squash, and spinach are great to add to smoothies because they are low in calories and full of fiber to keep your hunger satisfied a long time and they contain nutrients that will keep you healthy, says Trista Best, MPH, RD, a registered dietitian at Balance One Supplements. She recommends avoiding dairy in smoothies because it promotes mucus production, which can exacerbate common winter illness symptoms.

For weight loss, get into the habit of mixing ingredients into your smoothies that help your body burn more calories during the day, suggests Clara Lawson, RDN, a registered dietitian nutritionist with usahemp.com. USAHEMP.COM. Try these:

Smoothies that help with weight loss have certain key characteristics: they have fiber, they use colorful produce and they limit the extras, which add calories, says private practice nutritionist Lisa Young, PhD, RDN, the author of Finally Full, Finally Slim.

Here's the formula she shares with clients:

Smoothies made at smoothie shops and restaurants are usually enormous, warns Young. Order the small (which is often a good size), skip the fruit juice and add greens and crushed ice to keep the calories in check, says the adjunct professor of nutrition at New York University.

Oats are a whole grain that can be easily added to a smoothie. "Whole grains moderately increase your metabolic rate, and they also improve weight loss by providing you with fiber, which will keep you feeling full for longer between meals to avoid overeating," says nutritionist Lisa Richards, creator of The Candida Diet.

"I always recommend to my clients to consume a cup of blueberries a day; adding them to smoothies makes it convenient," says Sam Maclennan, chief nutritionist for Meal Prep Source. "Blueberries are the most antioxidant-dense berry with each cup containing a total of 13,427 antioxidants. Some studies have found that the mixture of these antioxidants, vitamins and minerals help your body actually regulate fat-burning and the storage of fat."

Maclennan also recommends adding leafy greens to every smoothie because they are very low in calories yet rich in nutrients like vitamins C, A, and K, fiber, iron, magnesium, and potassium. "This mixture has been found to help regulate blood sugars, carry more oxygen to muscles and burn fat," he says.

As long as you are aware of the number of calories they add, including avocado, nut butter or MCT oil to your smoothie may help you lose weight by slowing down digestion and giving you a fuller feeling for longer periods to prevent the overeating that can lead to weight gain, says Nataly Komova, nutritionist and fitness expert for JustCBD.

Adding a few ice cubes to your blender before blending your smoothie increases the volume of the liquid to fill your belly without extra calories by adding air.

"Many of us think we are on track to lose weight just because we're drinking smoothies, which are supposed to be good for us, but in reality, we are not using them correctly," warns Jessica Mason, a clinical nutritionist with Kitchen Habit. By loading up your smoothies with lots of high-calorie ingredients like peanut butter, chocolate, and honey, you'll defeat the purpose of a weight-loss smoothie, she says. And it's easy to do if you don't keep track of the calories of all those add-ins. Keep your additions low-cal, like greens and other vegetables and protein.

For a complete program using smoothies to help you lose weight, check out our book The 7-Day Smoothie Diet: Lose Up to a Pound a Dayand Sip Your Way to a Flat Belly!

Read this next:

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Best Smoothie Habits for Weight Loss, According to Dietitians Eat This Not That - Eat This, Not That

Billions of individuals worldwide would consume coffee to start their day, not knowing that it can help in burning weight as well. Generally, caffeine agent in coffee is tested and powerful stimulant that suppresses appetite, enhance exercise, help weight management and stimulate fat loss. In todays guide, I would wish to take you through a comprehensive review to understand how coffee is beneficial towards your weight loss goals.

Coffee and weight loss

Burning excess body fat with coffee consumption is perfectly explained via the interaction right between body fatty acids & caffeine. A recent Java Burn reviews published here suggested Coffee is very effective when it comes to enhancing metabolism.

The fat bodybuilding blocks are called fatty acids. Therefore, coffee is researched and claimed to promote the lipolysis, a procedure that fats are effectively broken down because of adrenaline release.

Further, the lipolysis forces the fatty acids to be produced, released to the blood system, and later transported to the users muscles as energy. In addition, coffee weight reduction capability is as well linked to rising energy expenditure, where adenosine tends to suppress arousal and promote sleep which is also a factor that affects weight loss.

Overall, coffee got potent nutrients like potassium, niacin, antioxidants, and magnesium that may improve your digestive health, lead to better lung and heart health, and support your muscle function. As well its rich in caffeine that tends to boost metabolism rates the energy, thus promoting weight loss.

The top health benefits of coffee towards weight loss

Caffeine side effects

Consuming an excess amount of caffeine is linked to undesirable side effects such as:

Therefore, be smart when taking your caffeine and always be keen to listen to your body if you may be experiencing any unusual effects.

The coffee habits to aid you to lose weightConsider skipping table sugarAdd some scoop to collagen peptidesGet enough sleepAvoid sung coffee like meal replacementDrink the black coffee

Summary

Coffee appears to be great for improving fat burning and weight loss. The above guide will help you understand how you should use coffee, its benefits, it pros towards enhancing your weight loss targets. So remember to prepare your coffee tomorrow morning as your day starts, especially if you have been trying to shed excess weight.

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Why Coffee May Be Good For Weight Loss And How To Burn More Fat? Business - Inter Press Service

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