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Resolve to rephrase

Swedish researchers say that New Years resolutions rooted in starting or adopting new habits are more likely to succeed than those that take away, avoid or quit something. In a December study published in scientific journal PLOS ONE, Stockholm University and Linkping University researchers suggest that simply rephrasing your resolution can lead to lasting change. For example, if your goal is to stop eating sweets in order to lose weight, you will most likely be more successful if you say, I will eat fruit several times a day instead, the researchers wrote. You then replace sweets with something healthier, which probably means you will lose weight and also keep your resolution. The study analyzed resolutions made by 1,066 people, following up each month over one year.

Scientific studies have shown that plants improve indoor air quality, boost creativity and reduce our stress. Some easy-to-care-for indoor plants include lucky bamboo, succulents, aloe vera, peace lily, snake, jade and ZZ plants. And like everything these days, help with plant care is just an app away. To start your plant-parenting journey, consider apps Planta, Blossom, PlantSnap or Vera by Bloomscape.

Behavioral scientist Ashley Whillans of Harvard Business School estimates that eight in 10 of us chronically feel pressed for time, making now a great time for a reset. People who value and make the most of their time are healthier, happier, less stressed and more productive, Whillans writes in her new book, Time Smart: How to Reclaim Your Time and Live a Happier Life (Harvard Business Review Press, $28). The secret to happier time starts with small, deliberate daily steps to prioritize what brings you joy reading or savoring a home-cooked meal with family, for instance, and minimizing time wasters, such as doomscrolling our phones or checking work email late at night. Whillans will offer a virtual presentation on the topic on Jan. 13 at noon. Registration is required to receive the Zoom link at alumni.extension.harvard.edu/events.

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Happiness hacks: Here are three ways to a happier you - The Dallas Morning News

Its safe to say that most people wont be sad to leave 2020 behind.

As we prepare to ring in 2021 and look forward to a new year, its a natural time to reflect on our lives and what we might want to change.

But after a year thats been anything but normal, its fair to expect that many of our New Years resolutions will look different this year, too.

Previously, many of us looked to the new year with traditional resolutions like losing weight or quitting smoking, said Jane Pernotto Ehrman, a behavioral health therapist at the Cleveland Clinic. This year has been like no other, and it provides an opportunity to reflect and move forward in a new way.

Amid the backdrop of the COVID-19 pandemic, some people have realized the importance of relationships and connections with family and friends, while others are coming to terms with being stretched too thin and arent caring for themselves properly.

Of course, collective and personal losses have taken their toll, too.

There is the grief and loss we have experienced with so much change to our routines and daily life, Pernotto Ehrman said.

For many, family and friends have been gravely ill or died from the virus. Perhaps the frenzy of having or getting stuff now isnt quite so important as appreciating our health, home, family, time together, and time alone, she said.

Taking all of this into account, its probably a good idea to rethink some of the traditional resolutions we tend to make.

If you have one of the seven common goals below for the new year, heres how mental health experts suggest you approach them differently in the context of the COVID-19 pandemic.

With a year as stressful as 2020, its natural that many people may have put on a few extra pounds.

Sheltering in place has made it easier for us to eat our way to comfort, snooze instead of move, and numb out with sitcoms, movies, alcohol, or other substances, Pernotto Ehrman said.

But rather than beating yourself up and committing to a strict diet and exercise regimen as soon as the clock strikes midnight Jan. 1, she suggests a different approach.

Given all the stress and challenges of this year, perhaps a better way to approach and live in 2021 is with kindness and compassion toward ourselves as well as others, Pernotto Ehrman said.

What does that actually look like in practice?

First, it means acknowledging that everyone is stressed and hurting. Then, rather than using on food or substances for comfort, look for healthier ways to cope.

Pernotto Ehrman recommends journaling, talking with a friend, engaging in physical activity, or watching a movie or reading a book that will help you laugh, cry, motivate, or inspire you.

It will also be beneficial to prioritize sleep, healthy eating, and making space for calm and quiet time to breathe, self-reflect, and meditate.

Most importantly, though, go easy on yourself, and go at your own pace.

Maybe youll decide that youre going to exercise 1 day per week in January and slowly build so that youre regularly exercising by the end of the year, or maybe youll stick to 1 day per week for the year because thats enough for you, said Paraskevi Noulas, PsyD, a clinical psychologist at NYU Langone Health. It really is up to you and your personal wishes for your future.

Given all thats happened this year, its easy to lean on unhealthy coping mechanisms that may temporarily ease stress, such as drinking alcohol, smoking cigarettes, or even biting your nails.

Whether its a bad habit you picked up this year or one youve been dealing with for longer, the ability to change your ways is always readily available to you, Noulas said.

There is never a better time than the present to set an intention to improve your life and learn to manage stress in a healthier way, she said.

One of the most successful ways to eliminate these types of coping mechanisms is to replace them with healthier ones.

So, instead of biting your nails when youre anxious, practice diaphragmatic breathing instead, Noulas said. Or, drink water or tea throughout the day so you have a physical object to hold on to rather than bite your nails.

Instead of having that extra drink after work, go for a 15-minute walk to clear your head and if need be, keep walking until the urge passes, she said.

Another technique is to gradually reduce the behavior you wish to change. For instance, cut down on the number of cigarettes or alcoholic drinks you have by one or two per day or week, and continue each week until you eliminate the substance.

If the addiction is significant enough that titrating on your own isnt possible, turn to professional help for support, Noulas said.

Finally, stay accountable to someone, whether its a friend checking in on your progress or a weekly session with a therapist.

Let it be known that youre working on changing your ways, Noulas said. It makes the goal more real and gives you more of an incentive and motivation to succeed.

This is an especially tricky resolution given that the pandemic has forced many to stay separated from loved ones.

Still, there are ways to stay connected even while physically apart.

Have a board game night together on video chat platforms, Pernotto Ehrman said. One person or family has the board and pieces, and facilitates the movements for all. Or try charades or a family scavenger hunt. Be creative.

Other ways to stay connected include reading the same book or watching the same TV show and discussing it, sending one another care packages, and communicating by old-fashioned means, like writing a letter or talking on the phone.

If there were ever a year for us to value and respect our mental health, this is it, Noulas said.

One way to improve mental health, she said, is to focus on self-awareness and being as present as possible so that at any given moment, youre able to check in with yourself and know what youre feeling, thinking, and experiencing physically.

If youre anxious about a work project, for example, you may have trouble focusing. Your chest might feel tight, or your breathing rate may increase.

Be aware of the connection between the three: feeling, thought, and body sensation, Noulas said.

Reach out to a trusted family member or friend for support, and partake in activities that make you feel good.

If youre struggling emotionally to the point where its affecting your physical health and personal and professional life, seek help.

Virtual mental health and substance use treatments are available now, so typical barriers to seek professional help like time off from work, commuting, and weather are minimal at this point, Noulas said.

If insurance is an issue, other resources are available, such as hotlines, peer support groups, and organizations, as well as doctoral and resident training clinics where patients can often be seen on a sliding scale, she continued. There is no shame in asking for support when youre struggling.

Traveling for pleasure may not be accessible for most people in the near future, but there are plenty of ways you can stay connected to the idea of travel and look forward to future trips.

Many popular destinations are offering virtual tours of local museums, zoos, animal sanctuaries, and parks that you can take now and look forward to physically visiting when youre actually there.

Now is also a great time to strive toward becoming a more socially conscious traveler by reading up on the history and culture of a country youve always wanted to visit, learning conversational phrases of a new language, and supporting the local businesses of places youve loved traveling to.

Noulas recommends seeking out a pen pal.

I find the best vacations are those when you know a local who can show you the sights and the real aspects of the city or country that one rarely sees as a tourist, she said.

Just like we used to when we were children, people could connect with locals in a country theyd like to visit and strike up conversations to learn more about the country and local regions firsthand, she said.

Reflecting on the traumas of 2020 might lead us to a desire to reach out to a friend or family member we have a strained relationship with, or with whom weve fallen out of touch.

However, its important to be honest with yourself and only do so if you have the time and energy.

One has to go into a process like that knowing and understanding that you cant control or predict the outcome, Noulas said. So, you have to be ready to be disappointed, to understand that the relationship may not improve.

She recommends starting slowly and connecting in a way that youre accustomed to, be it by phone, in person, or through email.

Keep your language simple, clear, and direct, Noulas said. Set your intention and know what your goal is. Give the person time and space to respond. If they dont respond the first time you reach out, give it another couple of tries.

After that, it may be time to let it go, at least for the time being.

Even if they are not ready at this moment to reconnect, youve now opened the door, so when theyre ready theyll know they can circle back to connect with you in the future, Noulas said.

Whether its a big project like learning to play a musical instrument or a less intense one like putting together a jigsaw puzzle, doing something new can do wonders for your mental health.

Any new hobby you pick up is incredibly helpful, and particularly so at this time when were quarantining at home, Noulas said.

The monotony of this year with most people working and living in the same space makes it feel like Groundhog Day at times. So, anything new you can add to the routine makes a huge difference, she said.

And at the end of the day, if youre not up to making a resolution this year, dont feel pressured.

Setting an intention to change can and should be made at any time of the year, Noulas said.

If you want to set a goal on January 15 to lose weight, there shouldnt be any reason to feel guilty about that, she said. Your resolutions are yours alone, but they dont need to be limited to January 1.

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How to Make Healthy, Attainable New Year's Resolutions During COVID-19 - Healthline

When you think of anti-inflammatory foods, olive oil, salmon, and various vegetables are likely some of the first things to come to mindnot baking soda.

According to a 2018 study published in theJournal of Immunology, baking soda may play a role in fostering an anti-inflammatory effect in the body. However, this doesn't mean you should head to the kitchen and bake cakes and cookies from scratch in an attempt to eat more of the ingredient. (Related: 100 Easiest Recipes You Can Make.)

In fact, researchers found that regularly drinking a mixture of baking soda and water over a period of time helped to reduce inflammation associated with certain conditions and even autoimmune diseases, including rheumatoid arthritis.

Scientists tested this theory out on both rats and humans and found that after two weeks of drinking the concoction, the baking soda directed immune cells (known as macrophages) to work on reducing inflammation. This indicated that the baking ingredient helped the body promote anti-inflammatory responses.

Enabling the body to release this calming signalas opposed to one that's equivalent to an emergency attackcould be a huge breakthrough for people suffering from rheumatoid arthritis, where the immune system regularly attacks the body's joints and tissues by mistake.

Not to mention, baking soda has also been shown to help manage other symptoms such as heartburn, upset stomach, and canker sores, and may even help to delay the onset of kidney disease. Of course, it shouldn't be used in place of other medications (especially ones prescribed by your doctor) and may not have the same effects on everyone.

Interested in testing it out? In the study, researchers combined 1/4 teaspoon of baking soda with 20 ounces of water which was sipped throughout the day. Halving that amount may be best to start out, which is why experts suggest mixing 1/8 teaspoon baking soda into a glass of water a few times a week. Consider keeping this routine up for two weeks, but no longer than one month.

You could experience side effects, such as stomach discomfort, so try to avoid drinking the tonic on an empty stomach.

For more tips on how to fight inflammation, be sure to read14 Tips to Reduce Inflammation to Lose Weight Faster, According to RDs.

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This Popular Baking Ingredient Can Fight Inflammation, Study Finds - Eat This, Not That

SANTA MONICA, Calif.--(BUSINESS WIRE)--After what has been an unprecedented year of quarantine, gym closures and mounting fatigue and stress as a result of the Coronavirus pandemic, manifesting for many in Covid 15 weight gain, fitness and nutrition expert Autumn Calabrese is striking back at the annual resolution tradition that kicks off the wave of fad diets and fitness gimmicks every January. Autumns new initiative #NoResolutions2021 encourages people to join her, in partnership with leading digital health and fitness platform Beachbody On Demand, to take control in 2021.

In the challenge, which kicked off the day after Christmas, Calabrese and Beachbody are encouraging everyone to take a pledge at http://www.Noresolutionsfor2021.com to NOT set a New Years resolution, and instead to take control of their well-being for the long term. For some that will mean being steadfast with whatever fitness and nutrition lifestyle changes they choose to make, and for others it will mean committing to Autumns newest fitness program on Beachbody On Demand, 9 Week Control Freak. As of today, Autumn has motivated over 6,000 individuals to sign the No Resolutions For 2021 Pledge.

One of the biggest obstacles to achieving long-term weight loss results is the diet mentality, which strikes tens of millions of people every New Years Day and lasts only a week or two, said Autumn Calabrese, best-selling author of this years Lose Weight Like Crazy Even If You Have A Crazy Life and Beachbody Super Trainer. The fitness and diet industry feeds off this ritual each year, but its just not healthy. Thats why I was so excited that Beachbody accepted my challenge to encourage every person to approach change with real commitment and a sense of purpose this year, and most importantly, to take back control.

Calabrese has made a career out of helping people get results without deprivation, and preaches the exact opposite of the New Years resolution mentality. She and Beachbody have dedicated this New Year to fighting the Resolution fairytale by helping people get ahead of the quick fix mentality.

Our goal is to help everyone take control of their mindset, fitness, nutrition and even their sleep, starting today, and ending never, Calabrese said. There will be lapses and struggles, but if you go into a lifestyle change with that expectation, you never have a moment of well there it is, another failed New Years Resolution because you didnt expect it to be easy or perfect from day one. You made it a lifestyle which can accommodate real life.

Calabreses commitment doesnt stop at the pledge website. On her podcast, social media and namesake website Autumncalabrese.com, Autumn is urging her fans to, Set a series of goals - big ones that will take some time to achieve and small ones that will ladder up to help you reach the overarching one. Its vital to start now to break the habit of waiting for a trigger date like the first of the year. Today is your trigger date and we need to expect there to be triumphs and setbacks. If youre truly serious and playing to win a healthy life, you dont wait.

#NoResolutions2021 comes on the heels of the launch of Calabreses newest program for Beachbody On Demand, 9 Week Control Freak. As the tenth program she has created for Beachbody, 9 Week Control Freak offers a revolutionary and comprehensive approach to taking control of key components that can truly dictate quality of life, such as strength, stamina, nutrition and sleep, and even a tolerance for imperfection. At its core, 9 Week Control Freak acts as more than just a fitness program by giving participants an opportunity to take back control of their life after what has been a chaotic year full of anxiety and uncertainty for many.

9 Week Control Freak arms participants with the tools to take complete control of the mental and physical aspects of their lives through innovative workouts, proven nutrition, and a proactive approach to rest, said Calabrese. We are all yearning for a better New Year, and this program in conjunction with the #NoResolutions2021 pledge gives us the chance to put the craziness of 2020 in the past and kick-off 2021 with a refreshing approach to regain control just not a superficial one like most resolutions. Beware of the advertisement that says, New Year, New You. Its just not that easy so we wanted to help people stop acting like it is.

The 9 Week Control Freak program consists of five days of exercise per week around a half hour day, using unique, yet affordable equipment to optimally trigger more muscle growth, burn more calories and reduce excess fat at a healthy pace. Calabrese designed the program with density training to build strength and stamina by amplifying intensity as you move through sets of the same exercise. Then, the strength training complexes shift muscle building into overdrive by increasing time under tension. As a first for Beachbody, Calabrese created the Controlled Stretch series to help participants sleep each night and prepare for the workout the next day. These short nighttime routines help clear the mind, relax muscles and promote a good nights sleep to make this comprehensive in-home health and wellness program a real innovation.

To learn more and take Autumns #NoResolutions2021 pledge, visit http://www.NoResolutionsfor2021.com.

About Beachbody

Beachbody, a worldwide leader in health and fitness headquartered in Santa Monica, California, was founded in 1998 by Carl Daikeler and Jon Congdon and continues its mission to help people achieve their goals and enjoy healthy, fulfilling lives. Beachbody's formula of world-class fitness, nutrition, motivation and support has proven again and again to deliver results for its customers. For more information, please visit Beachbody.com or BeachbodyonDemand.com.

About Autumn Calabrese

Beachbody Super Trainer and nutrition expert Autumn Calabrese is the creator of the breakthrough fitness programs 9 Week Control Freak, 21 Day Fix, 80 Day Obsession, and others, and the portion-control weight-loss system Ultimate Portion Fix, which has helped millions of people gain control of their food. Shes also the author of the bestselling FIXATE cookbooks and her latest Lose Weight Like Crazy, Even If You Have a Crazy Life!, and shes the host of the FIXATE healthy cooking show with her brother, Bobby Calabrese, on Beachbody On Demand. Autumn is a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from the National Academy of Sports Medicine (NASM), as well as the American Fitness Professionals & Associates (AFPA).

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Celebrity Fitness, Nutrition Expert and Best-Selling Author Autumn Calabrese Challenges People to Say No to Resolutions for 2021 - Business Wire

Coffee is one of the most consumed beverages in the world. But that doesnt make it a healthy drink! We understand that giving it up can be difficult, especially when you have a habit of waking up to the smell of freshly brewed coffee. Also Read - Diabetes diet: Does caffeine in coffee and tea affect your blood sugar levels?

Some of you might be thinking about what could be so wrong about coffee when it makes you feel energetic and well-stimulated, well you will be surprised. But dont worry, we are not asking you to go anti on your favourite beverage we will leave that up to you. You can decide that after going through the article. Also Read - Study: Coffee addicts are more sensitive to the smell of coffee

Just like anything, coffee too has its own disadvantages and advantages. So, here are all the facts about caffeine to help you decide if you should continue drinking it or give it a miss. Also Read - Dalgona coffee: This all-too-popular quarantine beverage helps you lose weight too!

So, caffeine is not all bad for your system. It can be beneficial as well if consumed in moderation, so some of the benefits of caffeine include:

Clearly, the side effects of caffeine outweigh the benefits of the ingredient. From disturbances in your blood sugar levels to weight gain to heart diseases, there are many demerits of the foods high in caffeine. It is better to find healthy alternatives to replace the beverage. But if you cant give it up, the least you should do is drink it in moderation.

Published : December 28, 2020 5:38 pm | Updated:December 28, 2020 5:44 pm

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Caffeine: Is it safe to consume it everyday? Find out - TheHealthSite

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Some evidence suggests that ginger may help with weight loss. Ginger is generally safe to use, and people can include it in drinks and recipes or take it as a supplement.

This article discusses the evidence, ways to use ginger for weight loss, precautions, and potential side effects. It also gives other tips for weight loss.

Ginger, or Zingiber officinale, is a flowering plant native to Southeast Asia. People have been using the plants edible root for hundreds of years as a culinary spice and an herbal remedy.

People can use the raw fresh root or dried powder.

Some evidence suggests the compounds in ginger may have medicinal properties, including antioxidant and anti-inflammatory effects. These may benefit the body in numerous ways.

Some people believe ginger can be helpful for weight loss.

According to a 2017 review, compounds called zingerone and shogaols in ginger may help with weight loss. These compounds may be beneficial in the complex bodily processes that burn and store fat.

A 2015 study had women with obesity take two 1-gram (g) tablets of powdered ginger per day for 12 weeks. This group experienced significantly decreased appetite and body measurements compared with those who took a placebo.

The effect was more pronounced in people who had a particular set of genes. This may be a clue that ginger may work better for weight loss in some people than in others. However, scientists need to do more research to investigate this.

A connected study found that taking ginger had a small beneficial effect compared with a placebo, decreasing body mass index (BMI) and increasing markers of blood sugar control in women with obesity.

Another small study had 10 men take 2 g of ginger powder in a hot drink at breakfast. The participants experienced reduced feelings of hunger and enhanced thermogenesis, or heat production from calorie burning.

The study highlighted the potential role of ginger in weight management.

A 2018 review assessed the evidence for gingers effects on weight loss and other markers associated with obesity. The authors included 14 high quality studies in the systematic analysis.

Overall, it found ginger intake reduced the participants body weight, waist-to-hip ratio, and some markers that reflected blood glucose metabolism. Ginger did not affect other markers, such as BMI and total cholesterol.

The current evidence for the effects of ginger on certain weight loss markers is promising but mixed. Scientists need to do more research on these topics before they can draw firm conclusions.

Even though the scientific evidence supporting the effects of ginger on weight loss is weak and mixed, authorities generally consider ginger safe to include in the diet.

People can add fresh root ginger to their recipes or use it to make tea.

Here is how to make a simple ginger tea.

Grocery stores also sell ginger tea in tea bags.

According to some scientific research and anecdotal reports, other remedies, such as apple cider vinegar, green tea, and lemon, may help with weight loss.

It is important to note that there is not much evidence backing the weight loss effects of these foods, depending on the food. As with ginger, scientists need to carry out more research to further investigate their effects.

People can try combining ginger and lemon with green tea or making a spicy dressing with apple cider vinegar, olive oil, and grated fresh ginger.

It is also worth noting that the amount of ginger present in ginger tea is likely to be a lot less than the quantities used in the studies cited here.

It is not advisable to drink ginger beer or ginger ale for weight loss. These drinks usually contain high amounts of added sugar.

However, drinking or making ginger kombucha or kefir without added sugar may be beneficial. These drinks contain natural probiotic bacteria.

Probiotics may be helpful for weight loss, according to some research.

People that prefer the convenience of supplements or do not like the taste of ginger can also take ginger supplements in capsule form.

Adverse effects of ginger are rare with doses of 5001,000 milligrams per day, according to a 2017 review. The main side effect seems to be gastrointestinal discomfort.

The daily dose of ginger should not be higher than 1 g for pregnant people and 4 g for the general public.

Taking ginger as a powder may give some people heartburn. In these cases, people may prefer to take encapsulated ginger tablets.

Ginger may also increase the risk of bleeding, so people should stop taking ginger 12 weeks before they have any planned surgical procedures.

People taking medications that thin the blood, such as warfarin or aspirin, should speak with their doctor before taking ginger.

Limited evidence suggests that ginger may interfere with some medications by increasing stomach acid production. People taking antacids, H2 antagonists, and proton pump inhibitors should consult their doctor before taking ginger.

Some people have an allergy or sensitivity to plants in the Zingiberaceae family, to which ginger belongs. These individuals may experience symptoms such as dermatitis when using ginger.

A person can lose weight using many different methods. Here are a few basic, science-backed tips a person can follow to achieve healthful weight loss:

Some studies suggest that ginger may be beneficial for weight loss. Compounds in ginger have antioxidant and anti-inflammatory properties. They may help a person burn fat and regulate their blood sugar.

However, the research support for gingers weight loss effect is limited, and therefore more research into its properties is needed.

Ginger is easy to include in the diet as a tea or in recipes. A person may also opt to take ginger as a capsule. This may help protect against its potential gastrointestinal side effects, such as heartburn.

If a person is taking medication for a health condition or is planning for surgery, they should consult their doctor before taking ginger.

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Ginger for weight loss: How it works and how to consume it - Medical News Today

Excessive body fat can lead to chronic inflammation. The excess inflammation can make the pancreas release more insulin. Excess fat cells also make extra oestrogen. Extra hormones can trigger the body cells to divide more. These new cells can result in formation of tumours.

Being overweight can be bad for you for several reasons

Being overweight is bad for your for several reasons. It increases the risk of obesity, diabetes, thyroid issues, PCOD and several other health conditions related to hormonal imbalance. What's more shocking is that studies have found that obesity is responsible for 20% of cancer deaths in women and 14% in men. For every unit increase in body mass index (BMI), the death rate increased by 10%, the study found, reports ANI. It further reported that since 2014, 40% of cancers were linked to obesity.

Excessive body fat can lead to chronic inflammation. The excess inflammation can make the pancreas release more insulin. Excess fat cells also make extra oestrogen. Extra hormones can trigger the body cells to divide more. These new cells can result in formation of tumours.

Also read:Good Night's Sleep: Obesity, Blood Pressure And Cardiovascular Diseases And Other Risks Of Being Sleep Deprived

The good news, however, is that the increased risk caused by obesity can be reduced and managed by treating obesity, the root cause of it.

It is important to understand that obesity is a progressive, complex and multifactorial disease which needs medical intervention. Your BMI determines if you are obese or not. It measures body weight in relation to height. BMI more than 30 is classified as class 1 obesity; above 35 is class 2 serious obesity; and above 40 is classified as class 3 severe obesity.

Also read:Understanding The Link Between Hypertension And Obesity: Know How To Regulate Your Blood Pressure Numbers

For people who fall in the category of class 2 or class 3 obesity, losing weight through normal diet and exercise routine may be difficult. Bariatric weight loss surgery can be of help. But you need to consult your doctor to thoroughly find out if bariatric surgery is absolutely safe for you!

Besides, here's a workout plan that can help you lose weight safely at home. Along with this, you need to follow a low-calorie diet plan, but ensure that you don't miss out on the nutrition as well.

Here's a high intensity no jumping workout you can do at home. All you need is a pair of dumbbells to do this workout. Watch the video below to see how each exercise is done. Make sure you get the technique right too.

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(With inputs from ANI)

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.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Excess Weight Can Increase The Risk Of Cancer- Here's What You Need To Know - NDTV Doctor

Bodybuilding involves developing muscle and improving physique through progressive weight training and intentional dietary changes.

Bodybuilders are interested in increasing the size of their muscles and improving their appearance, not just developing their overall strength.

A person can apply the same techniques of bodybuilding for their regular workout routines. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of larger muscles.

People can also consider the following three potential mechanisms of muscle hypertrophy:

In addition to workouts, bodybuilders need to focus on their diet. A good understanding of how foods affect their size and current goals is important for those looking to bulk up or lean out.

A bulk-up period can last several months to years. During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible.

During the lean-out stage, the person focuses on losing as much body fat as possible while maintaining as much muscle mass as possible.

Bodybuilding can yield several health benefits. One clear advantage comes from exercise frequently with aerobic and strength training sessions.

People often use aerobic exercise to lose body fat. According to a recent review, there is overwhelming evidence that regular exercise increases a persons lifespan and helps prevent several chronic conditions and diseases.

Strength training also plays an important role in overall health. According to another review, muscular strength reduces the risk of several mortality risk factors.

Although the review article indicates scientists need to do more research on the subject, the benefit of strength training plays an important role in keeping people healthful.

In developing their diet, bodybuilders will want to focus on healthful foods and nutrition. They should follow a healthful dietary eating plan that includes the foods they need to develop muscle mass safely.

According to the Dietary Guidelines for Americans, following a nutrient-rich diet can also help reduce the risk of developing health conditions that negatively impact a persons quality of life and life expectancy.

To effectively gain muscle mass or reduce body fat, a person needs to focus on eating the right number of calories.

They also need to concentrate on their macronutrient consumption and eating strategy, or how many times they eat throughout the day.

The number of calories a person eats, combined with exercise, affects whether they will gain, lose, or maintain their current weight.

In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, they need to eat fewer calories than they need each day to lose fat while preserving muscle mass.

According to an older review, a bodybuilder should increase their necessary caloric intake by 15% during the off-season or bulk-up periods. To lose fat, they should eat 15% fewer calories than the number they need daily to maintain their weight.

A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculator.

A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.

Macronutrients, or macros, are three general types of nutrients that provide energy to a person. They are:

A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups.

Various methods can determine how much of each macronutrient a person should consume. Here are a couple of approaches:

According to an older review, a person should eat the following percentages of each macro during both the bulking and leaning phase:

A more recent review suggests the following distribution of macros:

There is still debate about the number of meals a person should eat each day within the bodybuilding community.

One review indicates that a person can consume between three and six meals daily. It states the timing of meals and workouts has no impact on retaining muscle or reducing fat.

A bodybuilder can choose from many different foods when preparing their meal plan across the week. In general, they should focus on foods that provide adequate calories and nutrients.

During the cutting phase, it is desirable for a bodybuilder to feel fuller on a given amount of calories. However, they may struggle with the opposite problem during the bulking phase. This is because they may need to continue eating to hit high calorie intake goals, despite possibly feeling full.

Proteins should make up a portion of a bodybuilding diet.

Sources should include lean proteins, including:

A person who is bodybuilding needs carbs to provide additional energy during workouts.

They can include the following as examples:

Fats are the third macronutrient people need to focus on in their diet.

Health-promoting fats include:

A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein.

A persons specific needs for each food will vary based on their size and daily calorie requirements.

Eating plans will vary from person to person based on biological gender, size, and goals.

Additionally, different coaches and nutritionists may make varying recommendations based on whether the person following a bodybuilding meal plan is trying to cut excess body fat or build lean muscle mass.

According to a study in the Journal of the International Society of Sports Nutrition, bodybuilders at the start of the prep phase will take in more calories than those nearing competition.

The most abundant macronutrient in the bodybuilders diet plan across all phases was carbohydrates from fruit, whole grains, and vegetables.

The same study states that protein from white meats, dairy, nuts, and seafood was the second most abundant macronutrient in a bodybuilders diet.

The study notes that bodybuilders ate fewer red meats and eggs, though they still received protein from those sources.

Portions will vary from person to person. For portion recommendations, a person should calculate their own macro needs or consult a certified nutritionist.

Here is a sample 7-day meal plan for bodybuilding.

Supplements can play an important role in providing nutrients to a bodybuilder.

According to a recent review, supplements and vitamins that may help a bodybuilder include:

There is some debate about whether protein shakes are necessary for bodybuilding.

Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs.

When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA) is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party.

They should also seek advice from their doctor or nutritionist when choosing a supplement or shake.

There are some risks associated with bodybuilding.

One risk is overtraining, which could lead to injury or even illness. Some experts recommend taking a rest day every 710 days to ensure their muscles have a chance to recover fully. A person may also wish to avoid overworking the same muscle groups two days in a row.

Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders.

A 2018 study found a correlation between eating disorders and body dissatisfaction and body dysmorphic disorders in biologically male bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.

A bodybuilding meal plan should consist of healthful fats, proteins, and carbs. A person should plan to eat between three and six times a day and adjust their total caloric count based on whether trying to bulk up or lean out.

A person should talk to their doctor or a certified fitness professional before starting a bodybuilding routine or meal plan for the first time. That way, they can get additional information on how to implement a new program safely.

Originally posted here:
7-day bodybuilding meal plan: Benefits, nutrition, and grocery list - Medical News Today

Gretchen Reynolds

THE NEW YORK TIMES/ CNA Can exercise help us shed kilos? An interesting new 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 suggested, 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 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 kilos. 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 kilos.

But Assistant Professor of Nutrition at the University of Kentucky Kyle Flack 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, Dr 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 1.8kg 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, a 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, Dr Flack said, 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, Dr Flack said. 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 during the coming holidays, the more we can move, it seems, the better.

See the original post here:
Why so many of us can't lose weight with exercise? - Borneo Bulletin Online

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