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Contributed by Dee Furlough, Family & Consumer Sciences Extension Agent with Dare and Tyrrell counties.

New Years always seems to bring lots of resolutions that focus on health quit smoking, drink more water, exercise regularly and the famous eat healthy/lose weight. Television, magazines and Facebook are especially full of advice at this time of year. But how much of that information is research-based and scientifically proven? We all know fad diets arent good in the long-run, but what is?

Have you heard of the Mediterranean way of eating? It has been researched since the 1960s and has been proven to be a diet associated with reduced risk factors for cardiovascular disease. It is one of the healthy eating plans recommended by the Dietary Guidelines for Americans and recognized by the World Health Organization as a healthy and sustainable eating pattern.

The Mediterranean-style eating pattern incorporates the basics of healthy eating that are traditionally practiced in countries that border the Mediterranean Sea. It is high in vegetables, fruits, whole grains, beans, nuts, seeds and olive oil. Fish, other seafood and poultry are the primary sources of meat, with red meat eaten only occasionally. Other features of the Med way of eating are slowing down to enjoy (safe) meals with family and friends, being physically active and even enjoying a glass of red wine!

If youd like to get started eating the Med way, here are some tips:

Get at least five servings of vegetables and fruits each day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach and turnip greens.

Eat primarily plant-based foods. Replace red meat with plant-based proteins such as beans and legumes often.

Choose whole-grain foods such as oatmeal, quinoa, brown rice and popcorn. When choosing bread and pasta, look for whole in the first ingredient on the ingredient list.

Choose at least three ounces of nuts and seeds each week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.

Choose olive oil. Replace solid fats like butter and margarine and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least four tablespoons each day, while keeping within your calorie budget.

Use herbs and spices instead of salt to flavor foods.

Eat seafood at least three times each week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken at least twice a week.

Be physically active. Aim for at least 150 minutes per week or 30 minutes per day.

Optional: drink red wine in moderation. No more than five ounces of wine a day for women of all ages and men older than 65 and no more than 10 ounces of wine a day for younger men.

Med Instead of Meds is an eight-week program created by a group of nutrition and health professionals from NC State University and NC Division of Public Health. Eating the Med Way has been proven to protect against chronic illness. In some cases, eating the Med Way may even result in decreasing medications taken for blood pressure, high cholesterol or diabetes. Hence the name Med Instead of Meds.

For lots of great information and Med recipes, go to medinsteadofmeds.com. You can also contact your North Carolina Family and Consumer Sciences Extension agent: Dare and Tyrrell dee_furlough@ncsu.edu, Currituck and Camden olivia_jones@ncsu.edu and Hyde catiejo_black@ncsu.edu.

Basil, Shrimp and Tomato Pasta with Feta

This dish is very versatile and can be made with any vegetables or proteins that you have on hand. The fresh basil and feta are the superstars in this dish.

Serves 6Serving Size: cupPrep Time: 20 minutesCook Time: 20 minutesTotal Time: 40 minutes

Ingredients:

Directions:

Nutrition Information per Serving:

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Weight loss is something every obese person dreams of. Despite countless weight management plans that circle controlling daily calories and performing strict workout plans, very few people actually manage to achieve their target body weight. So what can be done to accelerate these efforts?

For starters, adding a daily weight loss supplement like Meticore that addresses the root cause behind obesity seems like a wise idea. This all-natural supplement can boost the metabolism and work on the core body temperature to increase your chances of success by several folds. Additionally, there are other ways to speed up the weight loss journey mentioned on washingtonian.com. But consult your doctor before taking any diet supplement.

Redirect your mindset

Instead of taking pity on yourself for being overweight and going through a lot of trouble to control it, adopt a different mindset. Make yourself realize that you are doing everything you can because you want to, not because you need to. Remind yourself that all the workouts and dietary plans you are following are because you wish for a healthy life and want to improve the quality of your life.

Take baby steps

Switching unhealthy, processed junk with healthier alternatives like fruits and vegetables is easier said than done. In fact, it is one of the hardest things to accomplish as it involves changing the entire approach towards eating. Therefore, while you are at it, make sure to take baby steps instead of cutting back on all your favorite foods overnight.

Have occasional cheat meals

As mentioned in several real Meticore reviews, suddenly switching to a completely healthy dietary pattern is impractical and not sustainable in the long run. Moreover, it can also make you lose motivation and quit trying altogether. So to make sure you keep moving forward on the right track, have a cheat meal once in a while. Just make sure these cheat meals do not become frequent.

Be realistic

Many people tend to set unrealistic goals and expectations while embarking on a weight loss journey. They strive to achieve overnight results and look up to fitness models with highly unrealistic physiques for inspiration. But little do they realize that such actions are only going to demotivate them and increase their risk of derailing from the weight-loss bandwagon. Therefore, it is important to be realistic while setting your weight loss goals and take inspiration from real-life weight loss stories from average people around you.

Take a weight loss supplement

While most weight loss measures focus on working on your body externally, you also need something extra that can go deep inside to give your metabolism the much-needed push. Luckily, with the Meticore supplement, this is now possible. This natural weight loss product can go within the body to fix the low body temperature and improve metabolic processing. As a result, your weight loss efforts can be maximized and sped up. You can also check out yoga burn renew for weight loss.

Prefer walking as much as possible

If you are not really fond of spending much time in the gym, walk more often. Start your routine by walking for 15 minutes every day for a week. Once your body gets used to this routine, start increasing the duration, but slowly. Moreover, prefer carrying out your daily activities on foot. For example, walk to your grocery store instead of taking the car. Always take the stairs instead of going for the elevator.

Choose an accountability partner

If you are having a hard time keeping up with the tips mentioned above, find someone who can act as an accountability partner for you. This partner can be anyone; your spouse, sibling, friend, colleague, or even your kid. All they have to do is keep an eye on your progress and make sure you do not revert to unhealthy habits.

Be consistent

Remember, consistency is the key. So while you ensure that you stick to a healthy routine, dont forget to pop in a pill of Meticore on a daily basis too. Consuming this weight loss supplement every day without a gap can help you achieve your weight loss goals in as low as 90 days only. Moreover, such a type of weight loss will likely be sustainable and will stick with you for a long period of time, letting you enjoy the physique of your dreams while boosting your confidence and self-esteem.

Excerpt from:
Achieving Sustainable Weight Loss with Meticore - Here is What You Should Know - MarylandReporter.com - MarylandReporter.com

When diet and exercise alone arent getting you closer to your body goals, its time to call for reinforcements.

If youre spending hours at the gym and following a healthy diet, yet are still not losing weight, a fat burner supplement can help jump-start your weight loss.

If youve searched Google for the best fat burner supplements, you already know that youve got a lot of choices. Each formula is unique, and depending on your age, gender, and fitness goals, some fat burner supplements are better for you than others.

Weve done the research on the best fat burner brands on the market to help you lose weight, including the latest and greatest for 2021.

There are a lot of weight loss supplement products to choose from, so weve compiled a list of the best fat burners, including our favorites for men and women. Weve dedicated a fat burner brand overview for each of these, so youll know exactly what youre getting for the best results.

LeanBean is the best fat burner for women. LeanBean takes a different approach to fat burning and weight loss. Instead of hopping you up on caffeine and synthetic chemicals to trick your body into temporarily losing weight, this thermogenic fat burner takes a three-pronged approach to help you lose weight naturally and develop healthy habits to keep it off.

By battling food cravings, boosting metabolism, and increasing your energy levels, LeanBeans formula gives you the tools you need to kick sugar to the curb and have the willpower and energy to hit the gym. Instead of feeling like youre on a never-ending hamster wheel, LeanBean gives you some extra help in the metabolism area, too.

Ingredients

LeanBean boasts a list of all natural ingredients to burn fat and tone your tummy, thighs, and butt.

Glucomannan: This ingredient is key in helping you control food cravings and calorie intake. It works to suppress your appetite by making you feel like your stomach is full (without bloating). The concentration of glucomannan in LeanBean is higher than in most other brands, coming in at three grams for a daily dose.

Choline: This nutrient is vital for several bodily functions, including memory, heart health, and metabolism. It can aid in weight loss by helping the body utilize and burn fat.

Vitamin B6 and B12: B vitamins are a natural energy source, helping you battle both mental and muscle fatigue to get closer to your weight loss goals. B vitamins also help regulate metabolism.

Chromium picolinate: A common ingredient in fat burner supplements, chromium picolinate is like willpower in a bottle. This compound keeps blood glucose levels in check, which can drastically reduce sugar cravings and promote fat loss.

Green coffee: Unroasted coffee beans are green, and theyre also better for you. These coffee beans are rich in antioxidants, and more than one study has shown that coffee bean extract can have a positive effect on your body composition. It also contains a small amount of caffeine.

Turmeric: Youll see this powerhouse ingredient in many fat burner supplements, but LeanBean uses just the right amount for female athletes.

Garcinia cambogia extract: Dr. Oz has been talking about this tropical fruit for more than a decade as a magical solution for any weight loss program. The bottom line is that it works by helping you feel fuller and more satisfied after eating.

Piperine: Black pepper extract has a couple of functions in the LeanBean formula. First, it helps the body absorb all the nutritional goodness of the supplement. Second, it acts as a natural thermogenic, heating the body from the inside out and boosting metabolism.

The recommended daily dose of LeanBean is two capsules three times per day for a total of six capsules daily. Each dose should be taken before a meal and with an eight-ounce glass of water to aid absorption.

LeanBean is an ideal fat burner supplement for women. And yes, were all equal, but that doesnt mean that men and women dont have some differences when it comes to a weight loss supplement. Sometimes it seems like all a guy has to do is cut out soda, and the pounds melt off while a woman has to do ten times more work to get the scale to budge an ounce.

Click here for the lowest price for LeanBean!

Meticore is the best metabolism booster on the market. If youve been dieting and exercising like crazy, yet those stubborn pounds wont go away, the problem could be your core body temperature. It turns out that a low core body temperature keeps you from burning calories. Its estimated that the difference could be as much as 130 calories per day, which, according to one study, could account for a weight gain of over 13 pounds per year.

Now, imagine youre trying to shed body fat with this 130-calorie disadvantage every single day. You would have to work twice as hard to lose weight and still might not get the desired outcome! By addressing this low core body temperature, you can get to the root of your weight loss problem, resulting in a higher metabolism and a situation in which the weight melts off.

People who have tried Meticore products report that they not only lose weight without negative side effects, but that they also notice dramatic improvements in their skin and hair, as well as improved joint mobility.

Ingredients

Meticore is an all-natural, stimulant-free product thats made in the USA in a GMP-certified facility.

Turmeric root: This herb is the superfood of the 21st century, used to address everything from inflammation to cognitive decline. It helps raise core body temperature by absorbing excess water (goodbye, bloating!) and tightening tissues.

Ginger root: Like turmeric, ginger also has anti-inflammatory properties. Its also been shown in several studies to aid in weight loss and appetite suppression.

Moringa: This tree leaf can control blood sugar levels in the body, helping to fight food and sugar cravings naturally.

African mango: This well-known ingredient is extracted from seeds. Its believed to speed up metabolism, prevent fat build-up, and suppress the appetite for maximum fat loss.

Fucoxanthin: This ingredient is found in brown algae and seaweed. Its purported to naturally stimulate the bodys fat-burning capabilities. Though it can be consumed directly from the seaweed, theres debate about how absorbable it is as a food source, so taking it as a supplement is recommended.

Bitter orange: Though it might look like a delicious citrus fruit, bitter orange is more ornamental than edible. Its claim to fame occurred after the FDA banned ephedra, and dieters were desperate to find a substitute that could raise the bodys core temperature as ephedra was known to. Bitter orange has the same effect, but its all natural and has had impressive results in a weight-loss study.

Meticore is one of the easiest weight loss supplements to take. You dont have to remember to take multiple doses per day. Instead, one capsule a day is all you need, and the bottle includes a convenient one-month supply.

For people who have tried multiple times to lose weight and failed, Meticore could be the solution youve been looking for. Most of us could use a metabolic boost, especially when we get older or are dealing with stress.

Click here for the lowest price for Meticore!

PhenQ is our top choice for the best belly fat burner. Have you ever noticed that belly fat tends to hang around long after youve slimmed and toned your arms and legs?

Thanks to human biology, weve evolved to use the abdominal area as storage for fat when food is scarce. Unfortunately, it isnt easy to convince our bodies that a supermarket full of food is right around the corner, so it doesnt need to hang onto every morsel we swallow.

PhenQ helps dissolve belly fat by solving the top five problems most dieters face:

By addressing the five different saboteurs in the average persons weight loss journey, its no wonder that PhenQ made it onto our list of top weight loss supplements.

Ingredients

Capsimax powder: This proprietary blend combines capsicum, caffeine, piperine, and niacin. Together, these ingredients form a powerful thermogenic, which boosts the bodys internal heat production and increases the rate at which the body metabolizes fat. Capsicum alone can result in dramatic weight loss, and when combined with other compounds, PhenQ is a recipe for success.

Chromium picolinate: Food cravings can sabotage any diet, so PhenQ contains chromium picolinate to control blood sugar levels. This decreases the desire to eat sugar and carbs.

Caffeine: This natural energy source isnt just for your daily cup of joe. Coffee bean extract is also a natural thermogenic that can contribute to weight loss.

Nopal: Also known as cactus, this spiky plant contains a form of fiber that helps you maintain that feeling of fullness longer. It also contains an energy-producing amino acid and a natural system for preventing water retention. Because fat in the midsection can be the toughest to lose, it requires a powerhouse weight loss formula. If your tummy is flat and youre battling the bulge in other areas, you can skip PhenQ and try another diet supplement on our list. But, if youre trying to blast belly fat, PhenQ is one of the best weight loss pills out there.

Click here for the lowest price on PhenQ!

Instant Knockout is the top thermogenic fat burning supplement for men. Developed specifically for pro boxers and MMA fighters, Instant Knockout lives up to its name of knocking out fat fast! Say goodbye to beer guts and man boobs as you wipe the floor with your fat.

You dont have to be an elite to benefit from Instant Knockouts formula, though. This fat burner is designed for anyone who wants to shed weight without feeling hungry or tired. Thanks to a powerful combination of ingredients that boost metabolic function, enhance energy levels, and crank up core body temperature, users can achieve their ideal weight, become more fit, and enhance their overall health without losing muscle mass.

Ingredients

Instant Knockout combines natural ingredients and powerful plant extracts to give you a pharmaceutical-grade fat burner without the side effects that come with a prescription.

Green tea extract: Green tea is an antioxidant-rich superfood that may stimulate your metabolism, according to the speculation of some scientists. Green tea has tons of other benefits, including improving brain function and even reducing bad breath.

Cayenne pepper seeds: A natural thermogenic without side effects (unless you have an allergy), these seeds increase your BMR (basal metabolic rate), allowing you to burn more calories without any energy expenditure or side effects. Burn fat while you sleep!

Glucomannan: A fiber from the konjac plant, glucomannan helps you feel full longer so you can avoid afternoon carb or sugar cravings that harm your diet.

Caffeine anhydrous: This stimulant supercharges your workout, increasing your energy and focus while reducing fatigue and pain by almost 50 percent.

Vitamin B6: B vitamins help the body in a variety of ways, including improving metabolic functions and fat oxidation. In particular, vitamin B6 also positively affects the bodys absorption of amino acids, allowing you to build more muscle.

Vitamin B12: Vitamin B12 is known to be an energy and mood booster. It can also influence metabolism and appetite.

GTF Chromium: This multifunctional compound gives you natural energy while also preventing carbs from being stored in the body as fat.

Zinc: Zinc isnt just for fighting off the flu. This mineral also helps convert the food you eat into energy for enhanced athletic performance.

Piperine: This black pepper extract has thermogenic properties, heating the body and turning it into a fat incinerator.

Green coffee bean: Unlike roasted coffee, green coffee beans have almost no caffeine. Instead, this beans main benefit is that it slows down the absorption of fat from the food you eat, while simultaneously reducing sugar cravings.

This fat burning supplement is designed to work throughout the day, so it involves taking one capsule at each of four intervals: 8 a.m., 11 a.m., 2 p.m., and 5 p.m. By spreading out four doses of Instant Knockout instead of taking one concentrated dose, you can maintain your fat burning status for longer periods.

Instant Knockout addresses one of the biggest weight loss issues for guys: How do you lose weight without sacrificing muscle? This fat burner attacks fat stores while leaving your muscle gains intact. It does contain caffeine, including green tea, so make sure you dont take this one before bed.

Click here for the lowest price for Instant Knockout!

HourGlass is the highest rated fat burning pill for suppressing appetite. Because men and women have different needs when it comes to losing weight, HourGlass Fit rounds out our list of best fat burners for weight loss. Its designed specifically for women, packed with nutrients that females need to get the most from a workout, whether its a leisurely walk or a grueling cross fit session.

HourGlass Fit works by addressing the three biggest obstacles to weight loss:

We all know that abs are made in the kitchen, and what we eat is the primary factor in weight loss success. HourGlass Fit contains the ideal blend of natural ingredients to help you beat food cravings and reduce the number of calories you eat, all while giving you an energy boost to make sure you get the most out of each workout.

Ingredients

HourGlass Fit weight loss pills contain no stimulants, so you dont have to worry about jitters, sleepless nights, or other strange side effects with this supplement. The formula is also vegan, which is a rarity in the fat burner supplement space.

Glucomannan: Youve seen this ingredient in some of the other fat burning products on our list, and theres a reason for that. This fiber works wonders in helping you feel full without causing unpleasant and unsightly bloating, according to study after study.

5-HTP: Hormones can sabotage weight loss by making you hungry or killing positive vibes. The supplement 5-HTP works as a precursor to serotonin, the happy hormone, giving you a sense of well-being while also controlling hunger.

Vitamin B2: You might recognize vitamin B2 as riboflavin. This vitamin is critical for daily function because it converts the food you eat into energy. Many women are deficient in this vitamin, so HourGlass Fit gives you a full daily dose.

Vitamin B6: This vitamin is necessary for processing carbohydrates and also allows the body to use fat as fuel for energy expenditure instead of storing it.

Vitamin B12: We tend to think of weight gain as an inevitable part of the aging process, but more than one study has shown that vitamin B12 can prevent fat accumulation as we age. Plus, B12 is also a natural energy booster without the need for caffeine.

Chromium: Another popular ingredient in fat burning supplements, chromium is key to reducing food cravings.

Zinc: Zinc is vital for overall health, and also has several weight loss properties, including a positive effect on metabolism.

Capsimiax: This proprietary blend is a powerful thermogenic that increases your core temperature without causing side effects like sweating. Its also a natural appetite suppressant.

Bioperine: Another proprietary ingredient, bioperine is a more bioavailable form of piperine, which is a black pepper extract that aids in the absorption of other supplement ingredients while also acting as a thermogenic.

For maximum effectiveness, HourGlass Fit should be taken four times daily (one capsule per serving). This dosing gives you constant support, setting you up for fat burning success.

The bottom line is that this fat burner is designed for women who struggle with food cravings. The makers of this formula understand that no matter how hard you work out, if your appetite is out of control, youll never shed those unwanted pounds. So, if you find that food cravings and hunger are the biggest obstacles in your weight loss journey, HourGlass Fit is for you.

Click here for the lowest price for HourGlass Fit!

When combined with a healthy diet and exercise, a fat burning supplement helps you lose weight faster by getting you off a dreaded plateau. Depending on the fat burner brand, there are different approaches, but theyll usually do one, some, or all of the following to help you lose pounds:

Some thermogenic fat burners do contain caffeine, either in the form of coffee bean extract or green tea, so if you're worried about side effects from caffeine, stick with a caffeine-free supplement.

As you compare different brands of fat burners and review all the research, it can be tough to distinguish between supplements. Weve included some helpful tips to help you choose a formula thats right for you and your diet.

Clinically-dosed ingredients

Your body is a temple, and what you put inside it matters. Not only that, but you want a product that actually works. Otherwise, youre just throwing your money away.

Make sure you read the label carefully to look for ingredients that arent right for your body, including artificial ingredients. The fat burners on our list all have high-quality, natural ingredients, but the dosages and formulas do vary.

Stimulant or non-stimulant

Many fat burners contain stimulants like caffeine. Whether you want a stimulant in your fat burner is a matter of preference, but you should consider whether youre sensitive to caffeine. Also, if youre a habitual coffee drinker or you already take a green tea extract supplement, or if you take a medication that is a stimulant, its not going to be ideal for you to combine coffee with a fat burner that contains a stimulant. Check the label for any warnings about this combination, and check with your doctor if you are already taking a stimulant-containing medication.

Price

The price of fat burners varies depending on the ingredients and the size of the bottle. You cant necessarily conclude that a bottle with 120 capsules is a better deal than one with 30 capsules, because some formulas have multi-capsule doses while others can be taken once daily.

Customer reviews

Customer reviews can help give you context about who the product is right for and what kinds of results you can expect. Some customer testimonials are sponsored or paid for, so make sure you look for those disclaimers.

Money-back guarantee

Any reputable company will offer a money-back guarantee, though its terms and time frame may vary. Keep in mind that fat burners take a while to work, and you cant expect results overnight. However, most brands will offer either a 30-, 60-, or 90-day money-back guarantee.

Natural fat burners have ingredients that help your body function, which results in a lot of health benefits, not just weight loss!

Increased energy

Though many fat burners contain stimulants like caffeine, even stimulant-free fat burners can increase energy. Thats because theyre packed with other energy-enhancing nutrients, including B vitamins.

Weight loss

Most people turn to fat burners to lose weight, and the brands on our list dont disappoint. The way weight loss occurs depends on the formula, but when you combine the right burn supplement with regular exercise and a healthy diet, you can expect to lose weight with a fat burner.

Suppressed appetite

Excess calories are the leading cause of weight gain, so fat burners tend to have powerful appetite suppressants to keep hunger at bay. You dont need to seek professional medical advice to know that eating fewer calories leads to weight loss and a decrease in body fat with no unwanted side effects.

Boost in metabolism

More:
Best Fat Burners: Top 5 Thermogenic Supplements of 2021 - Chron

Walking is a kind of physical activity that can offer benefits beyond weight loss

Walking is therapeutic. It is a form of cardiovascular exercise that can offer weight loss benefits as well. However, to burn calories, you need to put in a little extra effort. Casually walking in a park or walking after your meals can help with better digestion and may even increase your daily step count, but it is certainly not going to shed calories. Celebrity nutritionist Rujuta Diwerkar says that walking cannot be classified as exercise. While it may help you be more physical active, it doesn't challenge you physically and thus cannot be termed as exercise.

Well, it can, provide you do brisk walking for at least half an hour. This is not to infer that walking is not beneficial at all. In fact, walking has been found to be beneficial for heart health, controlled blood pressure and weight management. But to lose weight with walking, you need to go an extra mile in terms of pushing yourself by either brisk walking or walking faster than your usual pace, for 30 minutes or more.

Also read:30 Minutes Of Daily Walk Can Provide You With These 5 Long Lasting Benefits

Also read:Is Walking 10,000 Steps A Day Equivalent To A Workout? Experts Reveal

All in all, walking is a beneficial physical activity for reasons beyond weight loss. It can help in reducing stress, revup your energy and make you feel positive. Walking outdoors in spaces like your neighbourhood park can give you the time to reconnect with nature, which in itself can offer several mental health benefits.

Walking can be stress-relieving in naturePhoto Credit: iStock

Along with walking, make sure you are being physically active for the rest of the day as well. Experts believe that exercising for one hour in a day but being lazy and lethargic for the rest of the day or sitting for long hours in one place is not going to make you fitter or healthier. According to Diwekar, you must stand straight on your feet for around 3 minutes, for every 30 minutes of sitting. This is especially important for people in desk jobs as it helps in breaking long hours of sitting. Sitting at one place for too long can make you gain weight and belly fat.

So get up and get going!

Also read:Want To Get Rid Of That Stubborn Belly Fat? Here's How Walking Can Help You Get In Shape Easily

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Apple cider vinegar is a popular natural remedy that's commonly used for a whole host of medical conditions. But what's the truth surrounding apple cider vinegar, and how much do you need to help you lose weight?

There are reportedly more than 30 different health benefits to taking apple cider vinegar.

But it's crucial that you avoid having large doses over a long time period.

Taken in the right doses, apple cider vinegar is believed to be safe, and could help you to lose weight.

But how much apple cider vinegar should you have everyday to boost your weight loss diet?

READ MORE: Can you drink apple cider vinegar straight?

"For those who want to try apple cider vinegar, it does have some proven health benefits," said Dr Edwin McDonalds, for UChicago Medicine.

"Everyone wants to lose weight. Supplements that facilitate weight loss are in high demand.

"As it turns out, a randomised, clinical trial recently published in the Journal of Functional Food showed that apple cider vinegar might help with weight loss.

"The participants drank 15ml of apple cider vinegar with lunch and dinner [a total of two tablespoons]."

Read this article:
Apple cider vinegar benefits: The amount of ACV you need to boost a weight loss diet plan - Express

Protein one of the three macronutrients along with carbs and fat is essential for human health.

Many types of protein exist in the body. Theyre involved in critical bodily processes, including oxygen transport, immune function, the transmission of nerve impulses, and growth (1).

High protein diets have been linked to a number of health benefits, including improvements in body composition and reduced blood sugar levels.

However, you may wonder whether you can get too much of a good thing.

This article reviews the science behind protein in the diet and whether you should be concerned about eating too much of it.

The amount of protein your body needs depends on many factors, including your weight, age, body composition goals, physical activity level, and overall health.

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight (2).

However, its important to note that this is the minimum intake most people need to prevent muscle loss, meet amino acid requirements, and maintain nitrogen balance. Eating higher amounts of this nutrient may offer some benefits (3).

Some experts argue that physically active individuals need much higher amounts of protein than the RDA. Many professional organizations recommend 0.540.9 grams of protein per pound (1.22 grams per kg) per day (3, 4).

For athletes, needs may be even higher (2, 3).

Additionally, pregnant and breastfeeding people, older adults, and those with certain medical conditions have higher protein needs than the general population (5, 6, 7).

For example, the protein RDA for pregnant people is 0.5 grams per pound (1.1 grams per kg) (5).

However, research shows that daily protein requirements during pregnancy are much higher than this, at around 0.75 grams per pound (1.66 grams per kg) during early pregnancy and 0.8 grams per pound (1.77 grams per kg) in late pregnancy (5).

Your protein needs depend on many factors, including your activity level, age, and health status. Experts agree that the current protein RDA is likely too low for most active people.

High protein diets have been associated with a number of health benefits.

For example, higher protein diets increase feelings of fullness, reduce hunger, and boost resting energy expenditure, all of which may encourage weight loss.

Studies show that high protein diets promote weight loss and improve body composition in many populations (6, 7).

One high quality study had 54 women with overweight or obesity exercise and consume either a high protein diet or a low calorie, high carb diet for 14 weeks (8).

The women who followed the higher protein diet lost significantly more weight and body fat than the women following the low calorie, high carb diet (8).

High protein diets can also help improve body composition by increasing muscle mass. Studies have demonstrated this in different populations, including trained athletes and older adults (9, 10, 11).

In addition to improving body composition and possibly enhancing fat loss, high protein diets may increase blood sugar control, reduce blood fat levels, and increase bone density in older adults (12, 13, 14, 15).

Research has found high protein diets may provide health benefits, including fat loss and improved body composition.

There have been some concerns over the safety of high protein diets, including their effects on kidney, heart, and bone health.

However, most of these concerns are not supported by scientific research.

A common misconception about high protein diets is that theyre harmful to kidney health (16).

Research has shown that even though high protein diets increase the workload of the kidneys, they dont negatively affect people with healthy kidney function (3, 17).

In fact, one study looked at protein intake and kidney function in 48 trained men and women (18).

Consuming a diet containing 1.5 grams of protein per pound (3.4 grams per kg) for 8 weeks in combination with resistance training did not lead participants to experience any adverse health effects (18).

It did not change any blood parameters, including kidney function markers like glomerular filtration rate (GFR), blood urea nitrogen (BUN), and creatinine (18).

Though high protein diets may be safe for people with normal kidney function, people with decreased kidney function should avoid them. High dietary protein may accelerate the decline of kidney function in this population (19).

The kidneys filter and remove waste products of protein metabolism from the body. In those with decreased kidney function, a high protein diet may lead to kidney damage and the accumulation of toxic substances.

Research has shown that people with kidney disease benefit from protein-restricted diets, as they slow the rate at which kidney function declines (20).

Some people fear that a high protein diet may increase the risk of heart disease. However, research shows that higher protein diets dont typically harm heart health.

For example, a study that included 12,066 adults found no association between animal or plant protein intake and increased heart disease risk (21).

Another 2020 study in 38 adults with excess weight found that a high protein diet did not harm heart health or blood vessel function after a 34-month intervention, compared with a moderate protein diet (22).

Some research also suggests that higher protein diets may help reduce blood pressure levels, decrease belly fat, and increase HDL (good) cholesterol, which may help reduce the risk of heart disease (23, 24, 25).

Additionally, a 2020 review found no association between higher total protein intake and the risk of death from heart disease (25).

However, the study found that higher plant protein intake may have a protective effect against death from heart disease, while higher animal protein intake may be associated with an increased risk (26).

Its important to note that some studies suggest that higher protein, lower carb diets may increase heart disease risk factors in specific populations, including Korean men (27).

Researchers have also argued that excessive protein intake may accelerate atherosclerosis, or plaque buildup in the arteries (28).

Scientists need to conduct more well-designed studies to investigate the effects of different dietary protein sources and macronutrient ratios on heart health (28, 29).

Studies have shown that total protein intake is not significantly linked to the risk of breast, esophageal, colorectal, ovarian, or prostate cancer (30, 31, 32, 33, 34).

A 2020 review found no association between higher total protein intake and risk of death from cancer (26).

In fact, a 2016 study found that a higher protein intake was associated with better survival rates in women with breast cancer (35).

However, research shows that specific sources of protein may increase cancer risk. For example, processed meat products are associated with an increased risk of colorectal, breast, and gastric cancer (36, 37, 38, 39).

Older studies have raised concerns that high protein diets may lead to low bone mineral density. However, more recent studies have shown that higher protein diets may be beneficial for bone health.

A 2019 review of 13 studies found that higher protein intake above the current RDA was significantly associated with a reduced risk of hip fracture and increased bone mineral density (13).

Furthermore, a 2017 review of 36 studies found high protein intake had no adverse effects on bone health. It also found that higher protein intake may have beneficial effects on the bone mineral density of the lumbar spine, compared with lower protein intake (40).

Protein is essential for bone health, along with other nutrients, including calcium and vitamin D. In fact, over one-third of bone mass is made of protein (41).

This is why organizations like the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommend higher protein intakes of 0.450.54 grams per pound (11.2 grams per kg) per day (41).

High protein intake is not associated with certain major health conditions in most populations and healthy people. However, particular protein sources, such as processed meat, are associated with health concerns.

Protein is essential to your health, and high protein diets have been linked to certain health benefits. However, this does not mean that following a diet very high in protein is the right choice for you.

Keep in mind that the overall quality and nutrient density of your diet is what matters most when it comes to health promotion and disease prevention. The exact macronutrient composition of your diet is less important.

As mentioned above, your protein needs depend on many factors, including your body weight, age, body composition goals, overall health, and activity level.

Most physically active people would benefit from following a diet that delivers 0.540.9 grams per pound (1.22 grams per kg) of protein per day.

However, others may need more. These people include athletes, those with physically demanding jobs, pregnant and breastfeeding people, and those with certain health issues (3, 4).

If youre interested in learning more about high protein diets or unsure how much protein you should be eating per day, talk with your healthcare provider about it. They can help develop a dietary pattern that works best for your needs.

Its important to choose a dietary pattern that suits your health and wellness goals. Most active people would benefit from a diet that delivers 0.540.9 grams of protein per pound (1.22 grams per kg) per day.

High protein diets have been linked to a number of health benefits. Theyre popular for promoting weight loss, building muscle mass, and more.

Some people may be concerned that high protein diets could harm their health. However, research shows high protein diets are relatively safe and not linked to serious side effects in most healthy people.

If youre thinking about increasing your protein intake or following a high protein diet, consider working with a qualified healthcare provider like a registered dietitian.

They can help ensure that your diet is nutritionally complete and suits your needs.

Read this article:
Are There Dangers to Eating Too Much Protein? - Healthline

It is without a doubt that the current lifestyle followed by most people is extremely unhealthy and has only made it more difficult to lose weight and maintain good health. Most people have no time to invest in a proper weight loss regime and others have resorted to consuming processed junk on a daily basis just to save time. All these practices have significantly added to the current burden of obesity, making it an even more dangerous condition that needs to be tackled immediately.

In these circumstances, it is understandable why people are looking out for a natural weight loss solution that can help them trigger fat loss without frequent workouts or adopting dietary restrictions. For all such people, the availability of a natural supplement under the name of Meticore has emerged as a new ray of hope with many Meticore customer reviews highlighting its strong potential to fight weight gain naturally and safely.

The working of Meticore seems to rely on the fact that all obese people exhibit a common set of features in their bodies, including a slow metabolism and a low core body temperature. These two factors are directly connected to each other and both can eventually increase the risk of excessive weight gain which is extremely difficult to get rid of. However, with the proper use of Meticore pills, these problems can be addressed and sorted out so that easy weight loss can occur.

To understand how Meticore pills work and why you should consider using them this year, it is important to understand how low core body temperature and metabolism are associated with obesity.

Low Core Body Temperature and Obesity

The core body temperature is the internal temperature of the body. It is determined by the level and speed of activities taking place inside every individual body cell. When a person starts gaining weight, these cellular activities tend to reduce and, as a result, the core body temperature goes down. The core body temperature is directly linked to the bodys metabolism and any reduction in the former means a slowing down of the latter. So with a reduced core body temperature, the metabolism takes a hit and is unable to break down the incoming fat particles to release energy.

Multiple independent research studies have found an underlying connection between a low core body temperature and obesity. These studies have concluded that obesity can cool down the internal temperatures of the body and eventually hit the metabolic activities, making them slower and sluggish. With a slower than usual metabolism, the ability of the body to process and burn fats takes a hit and the chances of further weight gain are increased.

To get rid of these extra fat layers, the body needs much more than simple exercise and diet plans. It requires something that can reignite its metabolism by increasing the core body temperature. Since the obese are unable to attain these effects on their own, they often require extra support from the outside, which can be efficiently provided by none other than the Meticore pills.

Metabolism and Obesity

Metabolism is a term used to collectively describe all the processes taking place inside the body that break down the incoming food particles to derive energy. It is the bodys metabolism that determines how many calories will be burnt and how many of them will be sent to storage in the form of fat. The higher the metabolism is, the higher is calorie-burning which means less fat is stored inside the body. On the contrary, a slow metabolism means more calories are stored in the body as fat which eventually causes weight gain. So to trigger effective weight loss inside the body, it is important to target the metabolism and try different ways to boost it up. Also check out peninsuladailynews for the latest meticore review.

The metabolic speed in every individual varies, depending on different factors like genetics, diet, activity level, lifestyle, and whether or not a person is using a metabolic booster like Meticore. With this natural fat burner, it is possible to naturally improve the speed at which metabolism is taking place. This will maximize calorie burning and set the body on a path of natural weight loss.

Read the original post:
Evaluating the Connection Between Obesity and Low Core Body Temperature - How Can Meticore Help? | LondonDailyPost.com - London Daily Post

We should note that this oxidation process happens only when you're losing the actual weightyou can't expect to level up your breathing and instantly drop pounds. Movement and diet are still important for weight loss; that weight lost is just released through your breath, which is pretty fascinating.

As Bentley explains, "Movement, exercise, and diet, they help release the carbon dioxide from those fat cells, which helps change the whole structure of those cells and helps with weight loss," says Bentley.

But if you do eventually breathe out the fat once it's transformed into carbon dioxide, a proper breathwork practice doesn't hurt. We still don't know if breathwork itself helps speed the process along (there's no data yet to support this claim), but we do know that slow, deep breathing can engage the diaphragm and help the body take in more oxygen. If that uptick in oxygen, coupled with traditional weight loss methodslike movement and dietcontributes to the oxidation process in the fat cells, well, it's too early to say for sure.

So if you are trying to shed stubborn weight, perhaps add in some box or belly breathing to your exercise regimen: Breathwork has tons of other benefits for well-being, anyway, and who knowsyou might support your fat cells' oxidation process, too.

See the rest here:
I'm A Breathing Expert: This Is How Breathwork Can Affect Your Weight Loss - mindbodygreen.com

Liposuction is the second most popular cosmetic surgery treatment, according to the American Society of Plastic Surgeons.

Its a major procedure that removes unwanted fat in certain areas of your body. Your doctor performs this surgery by sculpting and contouring the areas of your body to permanently remove fat cells.

The areas of your body that receive this surgery commonly include your:

Its important to note that there are limits to the volume of fat that can be safely removed (about 5 liters), especially for an outpatient surgery.

If youre considering liposuction, heres what you need to know about the recovery process, including how long it will take, and tips that may help you heal faster.

According toboard certified plastic surgeon, Dr. Rady Rahban, recovery can be broken up into two categories: immediate and long-term.

Immediate recovery, meaning when you can go back to work, depends on the areas that are liposuctioned and the technique used, he explains.

This can take anywhere from 5 to 7 days before you can return to work and 4 to 6 weeks before you can get back to physical activities, such as exercise.

A long-term recovery typically lasts 3 months. This allows swelling to decrease.

Keep in mind that the recovery process varies for everyone and the type of liposuction that was performed.

These tips can help you feel more comfortable during recovery. They may also help you heal faster.

First, youll want to wear a compression garment to promote comfort and healing.

Use of compression garments in the first 72 hours after liposuction is critical in accelerating the drainage of large volumes of anesthetic fluid, speeding up the recovery process, and reducing pain, swelling, and bruising, explains Dr. Daniel P. Friedmann, MD, FAAD, board certified dermatologist and cosmetic surgeon at Westlake Dermatology.

Surgeons vary in the duration they recommend for compression garments, but its typically worn for 4 to 6 weeks to prevent bruising and help the skin adhere to its new contour, adds Dr. Howard Sobel, founder of Sobel Skin and attending dermatologist and dermatological surgeon at Lennox Hill Hospital in New York.

You dont want to push yourself too hard while recovering from liposuction.

Rest is important, especially in the first 3 days of recovery when the incision(s) site is left open to drain anesthetic fluid.

During this time, Friedmann says that immersion bathing of any kind should be avoided until incisions have closed completely, which takes approximately 7 to 10 days.

Working out or doing strenuous activities is not recommended during recovery, according to Sobel. You should, however, walk around to get your blood flowing.

In addition to light exercise, such as walking, you can resume these activities 24 hours after surgery:

Even if you dont feel a lot of discomfort, Rahban cautions that you dont resume regular activities too soon.

Liposuction is a surgery like any other surgery, and therefore, you need to be careful to not be overly active too soon as it will cause extra swelling and more discomfort.

As with any cosmetic procedure, complications can occur.

While oral antibiotics and proper wound care help prevent infection, these additional complications, although some rare, could happen:

If you experience any of these symptoms, speak with your doctor immediately. Its so important that you choose an experienced surgeon to perform your liposuction, which may help prevent these symptoms.

Sobel recommends choosing a board certified plastic surgeon who specializes in cosmetic procedures. The procedure must also be performed in an accredited surgical facility only.

According to Friedmann, your doctor should stay in close contact with you to help ensure your smooth recovery. This includes scheduling a follow-up appointment after the first few days, and staying in close contact over the following weeks.

You should also reach out to your doctor if you experience any of the above complications. No matter how big or small, any concerns you have should be addressed by having an open dialogue with your healthcare provider.

Liposuction is a plastic surgery procedure that removes unwanted fat from a persons body. But as major surgery, there are steps and precautions that must be taken to ensure a smooth recovery. This includes:

You should also keep in contact with your doctor (preferably a board certified one) to address any concerns and avoid complications. They can help address your specific needs before and after treatment.

See the rest here:
Liposuction Recovery: What to Expect - Healthline

Not to get super old-school on you, but we all know that fitness trends come and go. One thing that never goes out of style? Treadmill workouts. They're just too darn versatile - cardio sessions that can help you work up a sweat, build endurance, and even lose weight, especially if you opt for intervals.

In fact, treadmill interval training has multiple weight loss benefits, said Heather Milton, MS, exercise physiologist supervisor at NYU Langone Health's Sports Performance Center. This style of training (also known as HIIT, or high-intensity interval training), has been scientifically proven to burn more fat than moderate-intensity, steady-state workouts, according to a 2019 review. HIIT workouts are also known for triggering something called the EPOC (excess postexercise oxygen consumption) effect, which means the workout is so intense, your body continues to burn a modest amount of calories even after it's over.

It's important to note that, while exercise like this workout is a key part of weight loss, your diet and other healthy habits are crucial too. You want to eat a balanced, nutritious diet (think: veggies, whole grains, healthy fats like avocados, and lean protein like chicken and fish) while also prioritizing sleep and staying in a modest calorie deficit. Milton also recommended balancing cardio workouts with strength training, which helps to build muscle and boost your metabolism.

Milton created this treadmill interval workout to be a "safe and effective" way to help with your weight loss goals. It's 25 minutes long and you'll be feeling every second of it, but the sweat is all worth it in the end! Hop on the treadmill, ramp up the speed, and get ready to burn some calories.

Related: If You Have Back or Knee Pain, You May Need to Strengthen Your Hips - Here's How

Directions: Start with a bodyweight warmup, then begin the treadmill interval workout listed below. After the workout, cool down with a full-body stretching session.

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This workout is based on your rate of perceived exertion (RPE), aka how hard it feels like you're working. A zero means you're at rest, while a 10 is your greatest possible effort, going so hard you have to stop.

Time Notes RPE 0:00-2:00 Jog lightly at warmup pace 2-3 2:00-3:00 Slowly increase your speed. Try starting at 5.5 mph with a 5 percent grade, adjusting as necessary. 7-8 3:00-4:00 Slowly decrease your speed back to the warmup pace. 2-3 4:00-5:00 Slowly increase your speed. 7-8 5:00-6:00 Slowly decrease your speed back to the warmup pace. 2-3 6:00-7:00 Slowly increase your speed. 7-8 7:00-8:00 Slowly decrease your speed back to the warmup pace. 2-3 8:00-9:00 Slowly increase your speed. 7-8 9:00-10:00 Slowly decrease your speed back to the warmup pace. 2-3 10:00-11:00 Slowly increase your speed. 7-8 11:00-12:00 Slowly decrease your speed back to the warmup pace. 2-3 12:00-13:00 Slowly increase your speed. 7-8 13:00-14:00 Slowly decrease your speed back to the warmup pace. 2-3 14:00-15:00 Slowly increase your speed. 7-8 15:00-16:00 Slowly decrease your speed back to the warmup pace. 2-3 16:00-17:00 Slowly increase your speed. 7-8 17:00-18:00 Slowly decrease your speed back to the warmup pace. 2-3 18:00-19:00 Slowly increase your speed. 7-8 19:00-20:00 Slowly decrease your speed back to the warmup pace. 2-3 20:00-21:00 Slowly increase your speed. 7-8 21:00-22:00 Slowly decrease your speed back to the warmup pace. 2-3 21:00-22:00 Cooldown walk at around 2.5 mph. 2

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

Read more from the original source:
This 25-Minute Treadmill Workout Is Expert-Approved to Help You Lose Weight - Yahoo Lifestyle

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