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Inflammation is one of the most common digestion problems and can be a major roadblock for seeing the results of your healthy eating habits. Inflammation can often manifest as bloating and discomfort in the abdomen, making you appear distended and larger than you actually are. This can mimic the appearance of weight gain when it is in fact often just a build up of gas.

Add this to your diet to help with your skin, bones, and joints

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While inflammation is certainly frustrating, there are a number of solutions to ease the issue, such as some gentle stretching and exercise, or even specific foods which have been known to cut through bloat and soothe discomfort in the belly. If youve been working to lose weight but are unable to see the results of your hard work due to abdominal bloating, this is the best recipe for easing inflammation and promoting overall digestional health.

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Turmeric Chicken Rice Soup

Turmeric is well known for its powerful anti-inflammatory properties, which is why it makes a valuable addition to any dish. This seasoning, in tandem with a number of other ingredients in this soup, will work to cut through bloat quickly. Brown rice and other whole grains have also been known to aid in digestion as they are high in fiber, so this recipe provides a healthy carb source and soothes any inflammation.

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Ingredients: Chicken breast, onion, carrots, celery, chicken or bone broth, long grain brown rice, olive oil, rosemary, thyme and turmeric

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The One Anti-Inflammatory Crockpot Recipe You Should Have Every Day If You Want To Lose Weight Quickly - SheFinds

The best tea for fat loss is any plain unsweetened tea that you choose to drink instead of some other unhealthy beverages like these belly busters: sweet tea, soda, juice, smoothies, beer, etc.). (For more background, here are 7 Ways Tea Can Help You Lose Weight.)

Disappointed with that answer? Don't be. It's the honest truth: If you are looking for a magic bullet for weight loss, you won't find it in a teacup. Drinking tea alone is no more effective than any other fat-loss technique if you don't combine it with other healthy eating practices. In other words, a cuppa plain tea won't cancel out the tea biscuits.

That said, unsweetened tea is second only to water as the weight loss beverage most recommended by nutritionists and other health experts. For good reason: Plain tea contains zero calories and is rich in natural compounds that have many health benefits.

But which is the best type of tea for fat loss? One could argue that green tea is tops simply because green tea has been clinically studied more than any other kind of tea. Many studies have shown that the bounty of antioxidants in green tea may reduce inflammation and lower the risk of heart disease, diabetes, and cancer. Research suggests that special compounds called catechins and the caffeine in green tea stimulate thermogenesis and boost metabolism. Other studies correlate drinking several cups of green tea a day for longer than six weeks with weight loss.

Of course, any calorie-free tea can help with weight loss if it replaces a high-calorie beverage. To get the biggest fat-loss benefit from tea, pick your favorite from these tea types recommended by nutritionists and pair it with one of The 6 Best Diets That Will Make You Live Longer.

"One of the best teas that support fat loss is black tea," says Tiffany Joy Yamut, a registered nurse, certified nutritionist, and co-founder of the keto diet resource Ketogenic Buddies. Black tea is made from leaves of the same plant from which green tea is made: Camellia sinensis. The big difference is how it's processed. Black tea leaves are exposed to air and allowed to oxidize into that trademark dark brown color. "A 2016 study published in Molecules showed that polyphenols in black tea can prevent obesity; one of its mechanisms is that it inhibits lipid (fat) absorption," says Yamut. "I follow a low-carbohydrate diet and black tea suits my lifestyle well since it contains no carbs plus some caffeine to jumpstart my metabolism." However, black tea isn't for everyone, she cautions. "Tea has caffeine, which can worsen gastroesophageal reflux disease symptoms."

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"Any plain tea without sugar, honey, and syrups is great for weight loss," says Amanda A Kostro Miller, RD, LDN, who serves on the advisory board for Fitter Living. "Not only can you get fluid for hydration, [but you're also] filling up your stomach for only a few calories." If you run out of tea, you can always hydrate for fat loss by knowing This Is How Much Water You Need to Drink for Weight Loss.

This traditional Chinese tea, also known as black dragon, is made from the leaves of the same plant that yields green and black teas. The only difference is that unlike green tea, oolong is allowed to oxidize, but not long enough to turn into black tea. The result is a flavor that is less bitter than black tea, lighter, and more "grassy." Oolong tea has not been studied to the extent of green tea, but studies do point to its potential as a weight-loss beverage. In one study published in the Chinese Journal of Integrative Medicine, 102 overweight people consumed 8 grams of oolong tea, or about four cups a day for six weeks. Measuring body fat and body weight levels, researchers found that 70% of the heaviest subjects lost a little more than 2 pounds while 22% lost more than 6.5 pounds. Also, 12% of subjects experienced a decrease in subcutaneous fat.

Plant-based nutritionist Stephanie Mantilla's favorite weight-loss tea is caffeine-free rooibos from South Africa. Studies have shown that the red tea "helps block the creation of fat cells and increase metabolism," says the founder of Plant Prosperous.

Because the herbal tea is high in antioxidants and contains anti-inflammatory properties, one South African researcher is investigating its effect on fat stem cells. Dr. Hanl Sadie-Van Gijsen of the Division of Medical Physiology at Stellenbosch University is seeking to addressthe inflammation and oxidative stress within the fat tissue to relieve whole-body inflammation and insulin resistance. She says inflammation and oxidative stress are hallmarks of "dysfunctional fat," and responsible for many of the diseases associated with obesity.

Peppermint is a time-honored home remedy for indigestion, and it is believed to be a metabolism booster. "This tea's antifungal nature is also responsible for its ability to help improve digestive health," says nutritionist Lisa Richards, author of The Candida Diet. "A cup of peppermint tea after a meal can help alleviate gas and bloating while also speeding along digestion and potentially metabolism through this means as well."

Ginger tea is a favorite of Trista Best, RD, a registered dietitian with Balance Once Supplements, due to its robust flavor and antioxidant richness. "Ginger is unique for weight loss in that it contains compounds known as gingerols and shogaols, compounds that reduce the oxidative stress that exacerbates obesity," she says. "This damage occurs at the cellular level and once those damaged cells replicate the body's natural processes that maintain homeostasis can become disrupted leading to decreased metabolism, energy, and more."

A number of experts told us that green tea, matcha (a powdered green tea), and green tea extract are considered to be some of the best for supporting healthy weight loss because they are particularly high in antioxidants and anti-inflammatory compounds including EGCG (epigallocatechin-3-gallate).

"EGCG seems to help block the formation of new fat cells and may also reduce hunger and cravings, plus caffeine in green tea has appetite-decreasing effects," says Dr. Josh Axe, D.N.M., CNS, founder of Dr.Axe.com.

This catechin abundant in green tea is also thought to improve recovery from exercise, boosting metabolism and potentially reducing fat storage. "Antioxidants found in green tea can support metabolic health by lowering oxidative stress, plus they keep blood sugar levels more balanced which is beneficial for controlling fat storage," says Axe.

"The ECGC in green tea can deactivate the genetic triggers for diabetes and obesity," says Kelly Choi, author of the Eat This, Not That! book The 7-Day Flat-Belly Tea Cleanse.

To learn how drinking green tea changed Choi's life, read I Tried a Tea Cleanse for 7 Days and This is What Happened.

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The #1 Best Tea for Fat Loss, According to Nutritionists | Eat This Not That - Eat This, Not That

A great way to lose weight and get fit for 2021 is to workout at home. This boxing-inspired full body workout takes a little longer than 15 minutes and burns plenty of calories: perfect! As well as helping weight loss, frequent exercising can boost metabolism and improve mood too. This boxing-inspired total body home workout was put together by Joel Freeman, creator of the '10 Rounds' programme at Beachbody On Demand.

Basics of boxing with FightCamp co-founder Tommy Duquette

In a blog post about 10 Rounds, Joel explains the benefits of boxing workouts, "how every single punch actually begins at your feet, burns up through your hips, intensifies as you torque your core, and explodes all the way through your fists. With each punch, youre engaging your entire body, and gaining a deep muscle burn that will help scorch fat and calories and get your body in serious boxing shape. Its intense, but its also a lot of fun."

Like a bit of boxing?

(Image credit: Beachbody On Demand / Joel Freeman)

The total run time of this workout is only 16 minutes and 45 seconds perfect for a quick pick me up after work or and to boost metabolism at the beginning of the day. Why not round it up to 20 minutes and include a bit of warm up before the workout: a light jump rope session or some stationary jogging would the trick just fine.

After the workout, make sure you stretch those muscles with a foam roller or a massage gun. The latter can effectively batter workout pain away, ease muscle soreness and mitigate the effects of delayed onset muscle soreness, or DOMS for short, which will inevitably happen after doing such an intense exercise as this one.

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(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. To roll forward, imagine holding a pencil in your mouth to draw the letter U. Bend your knees, keeping your chest and eyes forward, and shift your bodyweight to your front leg, in a U formation. Extend up to your starting position. To roll back, bend your knees, keeping your chest and eyes forward, and shift your bodyweight to your back leg, in a U formation. Extend up to your starting position.

Perform the roll forward and back for 45 seconds for three sets. Rest for 15 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

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(Image credit: Beachbody On Demand / Joel Freeman)

Begin with your feet close, holding a dumbbell at chest height. Step your right foot forward and bend both knees to 90 degrees, keeping your chest up and shoulders stacked on top of your hips. Twist your torso to the right, then reset your chest to face forward. Step your right foot back to the starting position and repeat on the other side.

Alternate sides for 45 seconds for three sets. Rest for 30 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. Drive your hips forward, pivot on your back foot and extend your back arm out and up, palm facing you, in the shape of a V. Keep your front hand up and elbow in to protect the front side of your body. Reverse the motion to get back to the starting position.

Continue to throw the rear uppercut for 45 seconds for three sets. Rest for 15 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Place a loop safely around your wrists. Lay flat on your back with your legs extended long and your arms extended overhead. With resistance in the loop, bring your legs and arms up, simultaneously, so your legs are directly over your hips, feet flexed, and arms extended over your chest. Bring your shoulder blades off the ground as you reach your hands toward your toes. Slowly bring your shoulders back to the ground and release your arms and legs back to the starting position.

Perform this exercise for 45 seconds for three sets. Rest for 30 seconds in-between sets.

Rest for 30 seconds before beginning the next exercise.

(Image credit: Beachbody On Demand / Joel Freeman)

Start in your fight stance with your guard up, elbows in and a slight bend in your knees. Drive your hips forward, pivot on your back foot and extend your back arm straight, rotating your fist until your palm faces the ground. Keep your front hand up and elbow in to protect the front side of the body. Reverse the motion to get back to the starting position.

Continue to throw the cross for 45 seconds for three sets. Rest for 15 seconds in-between sets.

To train with Joel Freeman and find out more about his online home fitness programmes visit Beachbody on Demand for your 14 day free trial. 39.99 for three month membership thereafter.

This is part of T3's Fit for 2021 programme, which will be running throughout January. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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Lose weight and get fit with this full body workout by Joel Freeman - T3

Although there are no strict rules about how many steps per day a person needs, staying active and making efforts to increase their average step count per day may help people reach their health and fitness goals.

Using step trackers, smartphone apps, and other fitness-friendly devices can help people count how many steps they take each day.

A persons daily average step count can vary widely based on a number of factors. These include age, sex, occupation, and even location.

This article looks at these factors in more detail. It also provides some tips to help a person increase their average daily step count.

For most people, walking is a cheap and readily available form of physical activity.

The Physical Activity Guidelines for Americans recommend getting 150 minutes of moderate intensity activity, such as brisk walking, each week.

Engaging in regular physical activity builds muscle strength and endurance. It may also play a role in preventing a number of chronic conditions, such as:

Walking poses little risk of injury compared with other, high impact forms of activity, such as intense sports.

Also, in most cases, walking does not require special equipment or clothing to engage in.

The average daily number of steps a person takes may fluctuate with age.

A study in the Journal of Occupational and Environmental Medicine found that adults who took part in an activity challenge walked an average of 6,886 steps per day.

This number may be slightly higher than average, however, as the participants were directly involved in an activity challenge.

Results from an older study, this time in the journal Medicine and Science in Sports and Exercise, found that adults took an average of 5,117 steps per day.

Younger adults and children may take more steps per day. In fact, a 2011 article in the International Journal of Behavioral Nutrition and Physical Activity found that people under 18 years of age may take 10,00016,000 steps per day.

Older adults may vary more than other groups. For example, another article in the International Journal of Behavioral Nutrition and Physical Activity notes that otherwise healthy older adults may average 2,0009,000 steps each day.

The average number of steps a person takes each day may also vary based on the type of job they have.

For example, people who spend hours on their feet such as construction workers, delivery workers, postal workers, and those working in the retail or service industries may average more daily steps than people who spend hours working at a desk.

However, there has not been much formal research comparing these groups.

A persons step count may also vary by their location.

For instance, a study in the journal Medicine and Science in Sports and Exercise notes that people in the United States took fewer steps per day than people from Japan, Australia, and Switzerland, as below:

A more recent study in the journal Nature used smartphone data from people around the world to estimate their activity levels. This study also found that average activity levels vary in different locations, as below:

There seems to be a lot of variance between locations and even between different studies in the same locations. This may be due to differences in the lifestyle, transportation, or general health of the people in those locations.

For people who find it difficult to meet recommended activity levels each day, adding simple activities such as taking more steps can help increase general activity.

An article in the International Journal of Behavioral Nutrition and Physical Activity recommends that inactive adults incorporate at least 30 minutes of brisk walking, which is about 3,0004,000 steps, each day.

For an average person, walking at a brisk pace means walking 100 steps per minute. This is enough to get the heart rate up slightly, but the person should still be comfortable while walking.

This is a low requirement, and adding more steps or other activities to a regular exercise routine may provide more benefit.

Active, otherwise healthy individuals can reasonably aim for the 10,000-step mark, though other forms of activity count toward this, as well.

The recommendation may be slightly lower for older adults. For example, a study in JAMA Internal Medicine found that older females who took between 4,400 and 7,500 steps per day experienced a lower risk of all-cause mortality than people who took under 2,700 steps per day.

Reaching the 10,000 steps per day mark did not appear to have any extra benefit in these groups.

There are some ways to increase step count and general activity levels, especially when first starting out. The sections below will look at these methods in more detail.

Starting any new level of activity can be challenging.

It may help to set some goals and write them down to stay motivated. These should be attainable goals.

For example, set a goal to walk for 10 minutes each day at first, gradually increasing this to 30 minutes each day over a period of 6 months.

For other people, setting distance goals may help, such as walking 1 mile or walking to a landmark down the street and back.

Setting small goals and achieving them may help keep a person motivated to continue.

It may help some people to take their daily steps in pleasant or scenic areas. For others, however, walking around a mall may help keep them motivated.

It is important for each person to decide what they find most enjoyable.

Walking with a companion may help a person increase their steps by taking their mind off of the activity itself.

Making walking a social activity may make it more enjoyable and help a person walk more, as well as provide mutual accountability and motivation.

Walking with a dog may help keep some people motivated to walk for longer, or to walk in new areas, which may also make the walk more pleasant.

In areas with large parking lots, trying simple acts such as parking farther away may help a person increase their step count.

If possible, opting for the stairs rather than the elevator can help increase a persons daily step count.

It may help some people to see the progress they are making.

Keeping a simple progress journal that tracks the date, the number of steps a person has taken, and their goals can help them see the progress they make over time. This may keep them motivated to take more steps.

The average number of steps a person takes each day will vary based on a number of factors.

People who are actively trying to increase their step count may want to focus on determining their average steps, then finding ways to increase their activity levels slowly.

Trying to reach national guidelines for physical activity is a good place to start the journey, and challenging oneself to move forward and reach new fitness goals may help increase step count over time.

Link:
Average steps per day by age, sex, and occupation - Medical News Today

High-Intensity Interval Training, or HIIT workouts, are best for when you want to lose weight, develop muscles, stay fit, or increase overall endurance, mobility, and muscle strength. It incorporates cardiovascular exercises in short alternating periods and paired with short intervals of active rest.

HIIT workouts are characterized by a short but intense burst of physical activity that burns more fat in less time. These exercises are not for the faint of heart because it keeps your heart rate up, so extreme caution is required, and proper guidance is necessary to avoid health problems.

This is where the Keelo comes in. This fitness app caters those who are looking to build their strength, stamina, and endurance. It provides you with 90+ of quick and effective full body workouts that incorporate strength, cardio, and conditioning in one. These movements enhance your bodys cardiovascular, musculoskeletal, cardiovascular, and central nervous system.

The exercises usually last between seven and twenty minutes. It promises to deliver results if followed religiously per schedule and done three times a week.

The Keelo offers a complete program for beginners and experts and provides instructions from body-weight to gym equipment (dumbbells, barbell, and more) routines. It lets you tick out unavailable equipment and the workout adjusts accordingly.

This app incorporates videos to help keep instructions simple and better to understand. It also keeps track of the areas youve exercised, count calories burned, and it creates a comparison data of your metrics to motivate you to beat your previous score.

The Keelo is free to use for a simple HIIT workout involving jumping jacks, mountain climbers, and jump squats. But a premium subscription of $12.99 per month lets you unlock extra features including chat coaching and a personalized strength and conditioning program complete with warm up and cool down.

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15+ Best Fitness Apps | Review of Workout & Health Tracker Apps of 2021 - Men's Gear

The holidays are a season of merriment that only comes once a year, and often all good intentions of keeping one's health and nutrition on track are easier said than done. It is hard to keep track of one's weight when there is a feast laid out on the table during Christmas or New Year celebrations.

On average, Americans consume about 4,500 caloriesduring the holidays, but for those social butterflies who have lots of commitments to attend parties that number could add up. Unfortunately, the accumulation of these pounds will not melt as fast as the snow in the spring.

But that does not mean that losing weight is impossible. Here are some tips to safely lose that holiday weight gain:

Often, people mistake thirst for hunger, so they end up eating more. It is important to discern the differences between being hungry or thirsty to avoid adding up calories to the body.

Besides, there also benefits to drinking wateras it helps the stomach feel full. Experts suggest that taking a sip of water before sitting down to a meal or even during a meal will add volume and weight to the meal, making the person feel full.

In losing weight, it is not advisable to lose all the unwanted weight at once. Experts advise that people should start focusing first on the 10% of their weight loss goal as it has the best chance of ultimate success.

Additionally, losing the first 10% of the weight loss goals yields the biggest health gain because the belly fat is usually the first to come off. Belly fat is considered to be the most dangerous fat in the body, according to an article by The Conversation.

ALSO READ: Age Doesn't Matter When It Comes to Losing Weight, Study

Sugar consumption could be addicting and could lead to an unhealthy cycle of cravings and binges because of the insulin spikes that accompany foods high in sugar. Insulin is responsible for keeping the blood sugar down, storing extra calories as fat, and causes a sugar crash later that leads to a "food coma."

Since sweets are expected and inevitable during the holiday celebrations, it has also become the season for high sugar levels and fat. It would be best to cut out eating the sweet stuff after the holidays for at least four to ten days to decrease cravings for these foods, according to Muscle and Fitness website. Slowly, the body would start to crave more naturally sweet foods, such as fruits and vegetables.

According to studies, eating more proteinwill prolong the feeling of fullness because it is more difficult to digest which leads to less of an insulin spike. Researches done in many European countries found that those who ate a high-protein breakfast or lunch were less hungry at their next meal.

Also, protein takes a few more calories to digest, as long as the person sticks to a low-fat protein like chicken, salmon, greek yogurt, or thinly sliced turkey breast.

Experts said that one of the main causes of overeating is having low self-esteem. Training oneself to focus on their best trait rather than their weaknesses could be helpful. It might help to buy new clothes or update one's hairstyle and get a makeup suggestion to feel attractive every day.

READ MORE: Losing Weight? Experts Say Timing Your Meals is the Best Way

Check out more news and information on Weight Lossin Science Times.

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How to Safely Lose Weight After the Holidays - Science Times

Anushka Asthana talks to Dr Andrew Jenkinson, a consultant in bariatric (weight-loss) surgery. He discusses how his patients experiences of failed weight loss led him to spend years researching metabolism and weight reduction. Why is it that although most people consume food with too many calories, only some become obese?

Genes predispose you to obesity, he says, but your genetics need to be triggered by environmental change for you to become obese. In areas of the world where populations eat local, fresh ingredients, populations do not become obese. But if you change that food supply to processed food, some of that populations will become obese.

The United Arab Emirates is a good example of this, says Jenkinson, who holds clinics in Dubai. He notes that two generations ago the population ate a Bedouin diet. Now they have a far more processed diet and obesity rates have soared 50% of UAE women are obese.

Jenkinson believes that by decreasing sugar and refined carbohydrates, increasing our omega 3 and 6 levels, and decreasing our cortisol (stress hormone) levels rather than cutting calories, people can permanently reduce their weight.

Jenkinsons book Why We Eat (Too Much) is out now. whyweeattoomuch.co.uk

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Why do some people find it harder than others to lose weight? - The Guardian

Its also important to set an alarm weight; this is usually a weight that is about 3 to 5 lbs. above your goal weight. If you hit that weight, that can signal you to put into place your weight-loss protocol; it might mean a bit less added sugar, fewer starchy vegetables like potatoes, or less bread or pasta.

Sometimes, patients will come to me because they feel they are doing everything correctly and they are not getting closer to their goals. We take an inventory of every aspect of their lives: preparation, stress, sleep, nourishment and movement. I recommend journaling writing down their food in a simple way and spending a few minutes journaling their thoughts. This helps us identify where they are struggling and what feels easy.

Also, I like to encourage decision making about meals and movement ahead of time. When we create these decisions in advance, we are using the best part of our brains and are less likely to give into impulses for less healthy options when we are tired. Set yourself up for success if you know you are too tired to prepare a meal by the end of the week, consider simple foods like scrambled eggs and a side of mixed greens or frozen veggies, which take only minutes to prepare. Stock your fridge with easy options for those types of days.

Perhaps one of the most important concepts, which we dont discuss enough, is self-compassion and self-acceptance. Weight regain happens, so when we can forgive ourselves, we can begin to move forward and work toward our goals. If you need more help, please speak to your primary care doctor or find an obesity medicine specialist for additional help.

Dr. Jenilee Lawrence is board certified in obesity medicine and internal medicine and provides primary care, including care of patients who are overweight or obese, at the UVa Health Zion Crossroads primary care practice. Learn more at uvahealth.com/locations/profile/primary-and-specialty-care-zion-crossroads.

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Ask the Expert: What are the most realistic steps to maintain a healthy weight? - The Daily Progress

Can exercise help us shed pounds? An interesting recent study involving overweight men and women found that working out can help us lose weight, in part by remodelling appetite hormones.

But to benefit, the study suggests, we most likely have to exercise a lot burning at least 3,000 calories a week. In the study, that meant working out six days a week for up to an hour, or around 300 minutes a week.

The relationship between working out and our waistlines is famously snarled. The process seems as if it should be straightforward: We exercise, expend calories and, if life and metabolisms were just, develop an energy deficit. At that point, we would start to use stored fat to fuel our bodies continuing operations, leaving us leaner.

But our bodies are not always cooperative. Primed by evolution to maintain energy stores in case of famine, our bodies tend to undermine our attempts to drop pounds. Start working out and your appetite rises, so you consume more calories, compensating for those lost.

The upshot, according to many past studies of exercise and weight loss, is that most people who start a new exercise programme without also strictly monitoring what they eat do not lose as much weight as they expect and some pack on pounds.

But Kyle Flack, an assistant professor of nutrition at the University of Kentucky, began to wonder a few years ago if this outcome was inevitable. Maybe, he speculated, there was a ceiling to peoples caloric compensations after exercise, meaning that if they upped their exercise hours, they would compensate for fewer of the lost calories and lose weight.

For a study published in 2018, he and his colleagues explored that idea, asking overweight, sedentary men and women to start exercising enough that they burned either 1,500 or 3,000 calories a week during their workouts. After three months, the researchers checked everyones weight loss, if any, and used metabolic calculations to determine how many calories the volunteers had consumed in compensation for their exertions.

The total, it turned out, was an average of about 1,000 calories a week of compensatory eating, no matter how much people had worked out. By that math, the men and women who had burned 1,500 calories a week with exercise had clawed back all but about 500 calories a week of their expenditures, while those burning through 3,000 calories with exercise ended up with a net weekly deficit of about 2,000 calories. (No ones overall metabolic rate changed much.)

Unsurprisingly, the group exercising the most lost weight; the others did not.

But that study left many questions unanswered, Flack felt. The participants had performed similar, supervised workouts, walking moderately for 30 or 60 minutes, five times a week.

Would varying lengths or frequencies of workouts matter to peoples caloric compensation?

And what was driving peoples eating?

Did the differing amounts of exercise affect peoples appetite hormones differently?

To find out, he and his colleagues decided to repeat much of the earlier experiment, but with novel exercise schedules this time. So, for the new study, which was published in November in Medicine & Science in Sports & Exercise, they gathered another group of 44 sedentary, overweight men and women, checked their body compositions, and asked half of them to start exercising twice a week, for at least 90 minutes, until they had burned about 750 calories a session, or 1,500 for the week. They could work out however they wished many chose to walk, but some chose other activities and they wore a heart rate monitor to track their efforts.

The rest of the volunteers began exercising six times a week for about 40 to 60 minutes, burning close to 500 calories a session, for a weekly total of about 3,000 a week. The researchers also drew blood, to check on the levels of certain hormones that can affect peoples appetites.

After 12 weeks, everyone returned to the lab, where the researchers refigured body compositions, repeated the blood draws and began calculating compensations.

And again, they found a compensatory threshold of about 1,000 calories. As a consequence, only the men and women in the group that had exercised the most six days a week, for a total of 3,000 calories had shed much weight, dropping about four pounds of body fat.

Interestingly, the researchers did uncover one unexpected difference between the groups. Those burning about 3,000 calories a week showed changes now in their bodies levels of leptin, an appetite hormone that can reduce appetite. These alterations suggested that exercise had increased the exercisers sensitivity to the hormone, enabling them to better regulate their desire to eat. There were no comparable hormonal changes in the men and women working out less.

In essence, Flack says, the new experiment reinforces the earlier finding that most of us will eat more if we exercise, but only up to about the 1,000-calories-a-week inflection point. If we somehow can manage to burn more than that amount with exercise, we probably can drop weight.

But, of course, burning thousands of calories a week with exercise is daunting, Flack says. Plus, this study lasted only a few months, and cannot tell us whether later changes to our appetites or metabolisms would augment or undercut any subsequent fat declines.

Still, for those of us hoping that exercise might help us trim our waistlines , the more we can move, it seems, the better. New York Times

Sign up for one of The Irish Times'Get Runningprogrammes (it is free!).First, pick the eight-week programme that suits you.- Beginner Course:Acourse totake you from inactivity to running for 30 minutes.- Stay On Track:For those who can squeeze in a run a few times a week.- 10km Course:Designed for those who want to move up to the 10km mark.Best of luck!

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Exercise helps us to lose weight, but whats the optimal amount? - The Irish Times

The benefit of vitamin A is not only limited to skin and hair health. A new study revealed that it can help you shed kilos particularly when the weather gets colder.

The study published in the scientific journal, Molecular Metabolism revealed that vitamin A stimulates a fat-burning process known as browning. Browning is referred to as the conversion of white fat tissue into brown fat tissue. This brown fat makes 10 per cent of the total fat of the body and helps to burn calories and generate energy.

According to another study published in the journal Nature, this kind of fat can also help in treating obesity and type 2 diabetes. The findings revealed that brown fat could help the body filter and remove branched-chain amino acids (BCAAs) from the blood. These amino acids when present in excess amounts can increase the risk of diabetes and obesity.

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Add more of this vitamin in your diet to lose weight in winter - Times of India

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