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ALLENDALE, MICH. If youve gained some extra pounds during the pandemic dont worry youre not alone.

Its been easy to lose touch with our daily eating and workout routines but some people have taken this time as an opportunity to get back on track.

Eric Murray, the assistant swim coach at Grand Valley State University, grew up an athlete, but tells us the past 6 years hes struggled with his weight, gaining 40 pounds post college even though hes kept active, even doing triathlons and strength training he wasnt where he wanted to be. So during the pandemic he decided it was time to step it up and get his health on course.

In March his life as a coach came to a halt when the Coronavirus Pandemic hit and things started closing down in the middle of the NCAAs championship in Ohio. Which meant more time at home and less time pacing on the pool deck cheering his team on.

During the first month of COVID, and shut down, I was eating a little bit more just because I didn't know what to do. Each week, I was gaining about one to two pounds, and I'm like, Oh man, this is starting to get up now to my highest weight that I've ever been. So then pretty much right before June, I was like, okay, this has to stop, I have to do something new, says Eric Murray, Assistant Swim Coach at Grand Valley State University,

Murray was still working out by going on daily runs, but in a time with little control on the world, he knew it was a great opportunity to seek professional help.

After meeting with a dietitian and nutritionist, Murray learned how to portion and plan out his daily meals and quickly started to see a difference.

So my first official week that I started my new diet was the first week of June. Then I kept going, and I lost my first 10 pounds in about two weeks. I was like, sweet, this is like a perfect track. But then it got harder, then it got harder. I kept with it and kept stuck with it. To the point where I would always cook my breakfast, always cook my lunch, always cook my dinner because I was home all the time. So that it was easier to do it that way. says Murray.

A hard journey with a few cravings along the way, but worth it at the 14 week mark, Murray hit a weight loss of 31 pounds going back to coaching a new, healthy version of himself.

I think that now showing them that I was able to succeed at this giant task. It really shows them saying you know, he did this goal, says Murray.

A goal accomplished and Murray's hopeful it will leave a lasting impression on his team.

I think if we see a difference and our coaches and who we look up to, I think that gives us the outlook that we can make a change as well, says Nicole Taormina, GVSU Senior Diver.

Murray hopes to not maintain his weight and work on building more muscle back.

Here is the original post:
GVSU Swim Coach makes the best of quarantine and loses weight - Fox17

With everyone indoors during spring and summer, and restricting physical activity to the confines of living rooms and basements, the New York Harbor Healthcare Systems prosthetics team and the Veterans they serve had to adapt and overcome.

But adapting to new challenges is a part of who they are.

Golf can be adaptable to a wide array of impairment groups including individuals with limb loss. Exercises and golf-specific activities can be tailored to achieve the requisite strength, flexibility and balance to successfully participate in the sport.

The smell of freshly cut grass and bright warm sun at the Toptracer Golf Course and Driving Range was a pleasant change of pace for a Thursday afternoon.

Golf courses and driving ranges avoid the restrictions affecting other recreational activities because of the physically distant nature of the sport.

Because of the restrictions regarding physical distancing, weve had to think outside the box. I sought out this opportunity to bring some Vets out here to the driving range for a physical therapy session, Dr. Jonathan Glasberg, clinical coordinator for the VA prosthetics team covering New York and New Jersey said.

Glasberg arrived decked out in a red, white and blue polo shirt, khaki shorts, a baseball hat, and sunglasses looking the part of a quintessential golfer.

William Bill Alvarez arrived a few minutes later, riding a bright red electric scooter, U.S. Army sticker affixed to the front, and a tote bag housing a hand towel and a bottle of water. Hes in the white shirt in the photo above.

A Veteran of the 101st Airborne Division who served in Vietnam, his right leg was amputated from the knee down, as well as his left leg at the ankle. He now wears prosthetic legs which allow him to stay active and stay mobile.

I started doing adaptive sports with New York VA about six years ago, beginning with hand cycle marathons. The first one I did was Pedals with Honor in Central Park. Got all the way around the park, and I had the handbrake on! That was my introduction to adaptive sports.

As Glasberg laid out a training mat and an exercise ball for warm-up repetitions, Alvarez explained that transporting training equipment is usually the biggest hurdle for adaptive sports.

I never thought Id be able to do a marathon. It was very hard, but I kept going. Once I finished my first marathon, I thought to myself, I wonder what else I can do? So now Im here with Jonathan learning to golf for the first time in my life.

After some stretching and calisthenics, Glasberg showed Alvarez how to properly hold a golf club while staying balanced. Alvarez sent a few golf balls flying down range.

While they trained, they discussed the importance of staying active.

There are different types of prosthesis. We mostly use suction sockets, which requires a technician to measure and fit a prosthetic. When people gain or lose weight, or otherwise change their physiology, it affects how the prosthetic fits. Its a constant, ongoing relationship with your health care provider, Glasberg said.

As Alvarezs physical therapy session came to an end, he thanked Glasberg for teaching him how to golf.

Who knew that when all this began Id be learning how to do something totally new! I dont know what Id do without the amazing staff at New York VCA. Thank you.

The Veteran in the top photo is Dominic Romano.

Michael A. Drake is a public affairs officer for VA New York.

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Veterans adapt and overcome thanks to New York VA prosthetics - VAntage Point Blog

Sure, you might feel great this morning. You could be sleeping as well as you ever have. But your partner? Well, its possible they havent had a good nights sleep in years.

Why?

Because of you.

Its not like youre trying to rob your closest ally of beauty sleep. It just sort of happens. Once you find your groove in deep slumber and youre fully relaxed, you could start snoring. Unfortunately, your partner pays a hefty price.

It could be affecting your relationship or lead to health problems for your partner. You may even find yourself being awoken by elbow jabs and kicks in the middle of the night.

Getting snoring under control could be the gift that keeps on giving this holiday season.

There are several safe lifestyle measures that may reduce the likelihood of snoring. If noise in the bedroom has become a contentious issue, here are a few things that may help.

Avoid Alcohol: Staying away from alcohol within three hours of bedtime can help cut down on snoring. Booze relaxes airway muscles that can increase the chances of snoring.

Watch Medication Intake: Muscle relaxers sold as sedatives or prescription anxiety medications can have a similar effect as alcohol. Avoid taking these at night to reduce the chance of snoring.

Lose Weight: Losing weight may be the most effective and long-lasting measure to cut down on snoring.

Sleep on Your Side or With an Elevated Head: Back sleepers may have a greater susceptibility to snoring because of tongue positioning. Your tongue may fall back to press against the roof of your airway when sleeping on your back, and shifting to the side is an easy fix.

Body pillows can help you stay on your side.

Tend to Allergies: Allergens may also cause snoring. If you suffer from a stuffy nose, try rinsing sinuses with saline. Also, be sure to regularly clean sheets and surfaces in your bedroom to remove dust mites.

If youre sharing a bed, you have to think about more than just your sleep quality. Do your partner a favor and give them the gift of great sleep.

Continue reading here:
Give Your Partner the Gift of Restful Sleep - Bel Marra Health

Despite what the keto dieters and the intermittent fasters would have you believe, the most effective and sustainable way to lose weight while eating a healthy diet is by consuming a small amount of all three major macro ingredients at each meal and snack, which means eating a combination of protein, fat, and carbs every time you consume calories, according to weight loss expert Rania Batayneh, author of a Masters in Public Health Nutrition.

Bataynehhas been encouraging her clients to do what she calls the 1-1-1 approach ever since she worked in a bariatric surgeon's office for several years and noticed that when she helped coach surgical patients prior to their procedures, many of them lost enough weight that they decided to keep going and skip theprocedure altogether. That's what led her to write the book and that's what she believes is the secret to swift, sustainable and healthy weight loss, on a plant-based or whole foods diet free ofjunk food and high in fruits and vegetables, grains, legumes, nuts, and seeds. You feel like you're eating a lot and are never hungry on this plan, which means it's both effective and sustainable.

"You have to lose 10 percent of your weight before surgery, to be eligible for the procedure, and so patients would come in for a gastric lap band and it was my job to coach them. I designed their meals around eating one macro at every meal. That is how the diet started," she explained.

"I worked at the bariatric clinic in Portland Oregon, from 2010 to 2012, and I was coaching patients to lose the 10 percent they were required to lose before the surgery, and so many patients lost the weight this way, and their blood pressure and cholesterol improved, that many just kept going."

Of course, she explained, "some people wanted the surgery because they had really poor diets and they were strugglingand oftenthey had 50 or 100 pounds to lose, so they chose to go ahead with the surgery, but even after having it done, they had to continue to eat healthily [to keep the weight off] and they reported back to me that the diet worked."

It is a simple formula, she adds, since you include 1 serving of protein and 1 serving of carbohydrates, and 1 serving of fat every time you eat. This is also intuitive: Peanut Butter on toast with a glass of milk: It's how children eat and how many of our forbearers ate (turkey and mashed potatoes and gravy). For plant-based protein, choose 1 cup of beans for 8 to 20 grams of protein.For carbs add quinoa or whole grain and for fat, avocado slices. The goal is that by the end of the day you can look back at a balanced food spectrum of macros.

"It's fun and you can get creative with your combinations," says Batayneh, and the trick is to find foods that do double-duty such as quinoa (protein and carbs) or beans like chickpeas and soybeans or peas (protein and carbs) and add these as often an (s) possible, to salads, grain bowls and stir fry dinners. Snacks include fats like nuts and seeds, protein, and a carb like fruit.

While you don't have to be plant-based to make the One-One-One approach work, health benefits include less animal fat which is higher in saturated fat and cholesterol,"I have been encouraging my clients and social media followers to incorporate plant-based meals at least once a day to add a new and different spectrum of nutrients and for the fiber and the antioxidants," she adds.

The one thing Batayneh advises all her clients against: Artificial sweeteners since they can confuse the body and cause an insulin spike, leading the body to get the signal that sugar is coming, in large amounts, which can trigger fat storage. "For some people, these fake sugars will trick the body tospike your insulin, and many people have a sensitivity to artificial sweeteners and don't know it. In any case, it increases your cravings and makes your body seek out real sugar."

Breakfast:"We all love avocado toast. You get the fat from avocado, and carbs from the bread and thenadd either hummus or chickpeas to it, for more protein.Chickpeas are high in fiber and B vitamins which are essential for anyone trying to eat plant-based and lose weight. You can add some red pepper flakes or cumin to give it an exotic feel," she adds. "I buy the Sabra organic hummus and then put avocado on it ... I just make it as easy as possible."

Lunch:"Another thing I encourage clients to do is to get creative with salad dressing on a large salad. Lunch is also a great time to create a big bowl of something warm like rice and beans with vegetables on it. You get carbsin the rice and protein from thebeans and add vegetables for fiber and antioxidants. Add guacamole or vegan cheese to melt on it for your healthy fat."

Eat most of your calories in the middle of the day. "At lunch is where I encourage them to have a more indulgent optionlike a tortilla or an open-faced sandwich on whole wheat bread, especially if weight loss is the goal or a wrap with roasted vegetables with faux sausage. (Always look at the label and check for processed ingredients. Falafel is another great for lunch with lettuce in a wrap. If it's too bigjust eat half the sandwich at lunch and the other half as your afternoon snack, so you redistribute the calories throughout the afternoon.If it's there and you know you can eat itthen just nibble on that and you can skip your snack. This way you're eating fewer calories and spreadingthem out."

Dinner: I like a light dinner."A cup of quinoa with pomegranate seeds, and something salty or crunchy like pistachios sprinkled on top,all on a bed of spinach leaves. It works to create a pop of color and to combine the protein from the quinoa and pistachios, and the carbs also from the quinoa and the pomegranate seeds, and the fat from a light dressing.One serving of pistachios has six grams of protein, 3 grams of fiber, and also contains monounsaturated fat, which is a healthy fat."

Snack During the day. "Look for the same combination of protein, fat, and carbs in a snack. It can be tortilla chips with salsa and whole chickpeasor have a salsa verde. You can roast chickpeas. I am Middle Eastern and on Sunday mornings, my parents would make falafel, chickpea patties, with a dip called FUL which is made with fava beans this adds an additional boost of protein alongside the falafel. Or you can make an eggplant dip, which is your fat and pairs with pita and a protein nicely."

"The key to eating this way is you never feel so full that you get tired. The fiber in plant-based whole foods is not present in animal proteins and it keeps you feeling full longer, so it's an effective way to diet. When you fill-up on fruit, vegetables, nuts and seeds, legumes and beans all high in fiber you never feel deprived. So if you use the food combining strategy and make sure you always have fiber-based meals, you will stay fuller longer. That happens to me, but you also get all the vitamins and minerals, which makes you feel energetic and healthy."

"Keto is something I hear a lot about. People come to me when it doesn't work for them. I have clients who are so focused on where they are going to get their protein when they eat plant-based that they end up missing whole food groups, like vegetables and fruit," saysBatayneh.And when they go off keto they are having trouble keeping the weight off.

Suddenly they tell me [after doing keto] that their hair is falling outof their skin is breaking out.On a low carb diet, you miss out on all the antioxidants and vitamins and minerals, the phytochemicals in vegetables and fruit. We all need B vitamins.Your hair, nails and overall healthis related to getting enough vitamin B12," she adds. "There is so much low-carb dieting going on that women are starving themselves of important vitamins because fruits and vegetables are natural sources of these essential nutrients.

"Clients have the option of emailing food logs, and I send feedback to them on how to make the right tweaks in order to lose weight. By developing an eating strategy and building their meals using the 1:1:1 Formula, they learn how to eat right in order to lose weight. It's not complicated. It's about eating a balanced diet of mostly plant-based healthy whole foods in the right portions and combination."

To get in touch with Rania, please visit her website: Essential Nutrition For You.

Original post:
The Healthy Way to Lose Weight: Eat Whole Foods in Combination - The Beet

Foods like canned beans can help you lose weight and save you time during meal prep.

Image Credit: Studio-Annika/iStock/GettyImages

One popular weight-loss strategy these days is to eat "clean," meaning that you cut out all processed foods. This is simple in theory, yes, but pretty tough in the real world. Fortunately, there may be an easier and more effective approach.

The truth is, some processed foods are good for you and can actually help you lose weight. They can make your life a whole lot easier, too, and save you loads of time in the kitchen.

The catch here is that there's a difference between "minimally processed" and "ultra-processed" foods. The former includes foods like milk and nuts, while the latter includes key lime pie-flavored yogurt and hot dogs.

All of these foods have been processed in some way, but it's the degree to which they've been manipulated that varies. Ultra-processed food may include ingredients like artificial coloring, sweeteners or flavoring. They can be fried or include refined grains, they're lacking in nutritional value and/or they contain an excess amount of added sugars and sweeteners.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

The reality is, almost 60 percent of our diet is made up of ultra-processed foods, according to the American Institute of Cancer Research about 1,200 of our daily calories come from these typically unhealthy, nutrient-void foods. Minimally-processed foods like bagged spinach and pistachios only make up about 30 percent or 600 calories of our daily intake.

Why does this matter? Research shows that when we eat ultra-processed foods, we tend to eat more, whether or not that's the intention. Put another way, we naturally eat less when we eat a more minimally-processed diet.

A clinical study published May 2019 in Cell Metabolism evaluated the impact an ultra-processed diet has on weight compared to a minimally-processed diet. The subjects were either fed an ultra-processed diet with foods like a breakfast sandwich, strawberry yogurt, diet lemonade and canned beef and bean chili or a minimally-processed diet of foods like oatmeal with blueberries and almonds, salad with chicken breast and farro and beef tender roast with couscous and green beans.

The researchers found that after just two weeks, the ultra-processed group gained about two pounds while the minimally processed group lost about two pounds. The latter naturally ate about 500 fewer calories per day.

4 Processed Foods That Can Help You Lose Weight

Nuts are a weight loss-friendly processed food.

Image Credit: Vovchyn Taras/iStock/GettyImages

Which minimally-processed foods can help with weight loss? The goods news is, there are many options and they typically cost less than their more highly-processed counterparts.

A cup of plain, low-fat yogurt has 150 calories and 13 grams of protein, according to the USDA. The same serving of plain Greek yogurt has almost twice the protein at 24 grams.

Protein is the most satiating nutrient, as explained in a July 2016 article published in Annual Review of Nutrition. Having adequate protein at a meal can help you feel fuller longer.

The key here is opting for plain yogurt, which means it's free of added sugars. Some, if not most, flavored yogurts are high in added sugars, which add calories without any nutritional benefits.

If you don't love the taste of plain yogurt, try adding berries, nuts and spices like cinnamon for a healthy flavor kick.

Minimally processed oats and other whole grains are a must-have when it comes to weight-loss diets. Whole grains are a good source of soluble fiber, which can help maintain your weight, as well as reduce the risk of diabetes, heart disease and certain cancers, according to the Mayo Clinic.

Oats specifically have a unique compound called beta-glucan. Research suggests that beta-glucan suppresses our appetite and increases our satiety, as reported in a paper published in Appetite in August 2018.

Don't skip out on nuts just because you can find them in the snack aisle alongside other unhealthy foods or because they're high in fat. Nuts like pistachios, walnuts and almonds can actually be an effective part of your weight-loss plan.

A study featured in BMJ Nutrition, Prevention & Health in September 2019 suggests that eating nuts may actually help prevent us from gaining weight as we age and decrease our overall risk of becoming obese. The results were found with eating just a half-serving of nuts (about half an ounce) per day.

Buying dried beans may be less expensive, but canned beans will save you time (as in a couple of hours) and they're just as healthy. If you prefer dried beans, have at it but if you're buying them to "eat cleaner," there's no need.

Beans, in general, are great for weight management because they're satiating and the fiber they contain slows digestion, which can stimulate the hormones in your gut, which tells your brain you've had enough to eat.

In fact, a May 2016 meta-analysis published in the American Journal of Clinical Nutrition found that after just six weeks, adding beans and other pulses to the diet resulted in a significant reduction in weight compared to diets without beans.

4 Processed Foods That Can Hinder Weight Loss

Muffins may seem like a healthy breakfast option, but you're better off choosing something less processed.

Image Credit: grandriver/iStock/GettyImages

Skip these ultra-processed foods if you're trying to lose weight.

Sugar-sweetened beverages are the number-one source of added sugar in American diets, according to the Centers for Disease Control and Prenvetion. As you can imagine, this isn't great for your weight-loss goals or overall health.

Regularly drinking sugary beverages like soda, energy drinks, fruity drinks and coffee loaded with sugar is associated with weight gain and obesity, along with type 2 diabetes, heart disease, tooth decay, and kidney diseases.

Skip the sugar-laden sips and enjoy healthier drinks that can help you lose weight like green tea and sparkling water.

Fried foods often start out as healthy foods like potatoes and chicken that end up taking an unhealthy turn. This form of cooking essentially negates all of the healthy attributes naturally found in these foods. This doesn't even take into consideration the often-sugary dips you use with fried foods like ketchup and barbecue sauce.

In fact, a February 2013 study published in Nutrition, Metabolism and Cardiovascular Disease found that eating fried foods more than four times a week significantly increases our risk for becoming overweight or obese compared to limiting fried food to less than twice a week.

A muffin might sound healthier than a doughnut, but it's often higher in calories and can have just as much (if not more) added sugar. Baked goods are typically made with refined grains and added sugar, something you want to limit if you're trying to lose weight. Refined grains are low in fiber, a nutrient that helps to keep us feeling fuller longer.

A September 2019 study published in the Journal of the American Medical Association looked at the diet of more than 40,000 adults and found that about 42 percent of our daily calories come from low-quality carbs like baked goods. The researchers noted that while this number may have improved over the years, it's still too high.

We snack a lot in the U.S., and salty snacks rank number one when it comes to what we're noshing on between meals, according to a May 2016 paper published in Advances in Nutrition.

Potato chips, crackers and pretzels are typically low in fiber and, depending on the snack, can be high in refined grains and/or loaded with fat and salt. These qualities, or the lack thereof, don't serve us when we're trying to lose weight.

Not all salty snacks are created equal, however. Nuts, for instance, are often found in the snack aisle, and when they're just roasted and salted they qualify as a good-for-you snack option and can help with weight management.

Read more here:
The Best and Worst Processed Foods for Weight Loss - LIVESTRONG.COM

After a long day at work or school, its common to feel tired. This is especially true if you do a lot of mental tasks, which can zap your physical energy.

In turn, you may wonder if the act of thinking burns more calories than mindless activities like watching television. After all, if youre tired after thinking, doesnt that mean youre burning energy?

Yes, but only to a certain extent. Although thinking hard uses calories, the energy burn is minimal. Its not enough to burn fat and cause weight loss.

The brain is also an organ, not a muscle. Exercise can grow your muscles, which makes them burn more calories. This concept doesnt apply to the brain.

Still, working out your brain has other benefits. It can boost cognitive functions like memory and focus, and slow down cognitive decline.

To learn how thinking affects your calorie burn, read on.

First, its important to understand how your body uses calories.

You burn energy even when youre sedentary. For example, as you read this article, your body is using calories to support:

Your brain also uses energy to perform normal functions. Although it makes up 2 percent of your body weight, it burns 20 percent of the energy you consume. This metabolic activity is generally consistent, regardless of what youre doing.

In fact, your brain burns more energy at rest than a human thigh while running.

Specifically, your brain gets energy from glucose. Glucose comes from the food you eat. The glucose enters your bloodstream, then travels to your brain.

Here, its used to make adenosine triphosphate (ATP), a form of energy. Your nerve cells need ATP to communicate and carry out cognitive tasks.

When you mentally exert yourself, your brain uses more energy to do the task. But its not much more than normal brain activities.

To put things into perspective, a 155-pound person burns about 23 calories per 30 minutes of sleep. Your brain performs the most basic functions during this time. Heres how other activities compare:

If a 155-pound person studies on a computer, theyll burn about 51 calories per 30 minutes. If they study at a desk or sit in class, theyll burn about 65 calories per 30 minutes.

The same 155-pound person burns about 42 calories in 30 minutes of reading while sitting. If they read while standing, theyll burn about 47 calories per 30 minutes.

Though thinking burns calories, its not enough to cause weight loss. The increase in calorie burn is small.

You need to burn 3,500 calories to lose 1 pound. In 1 week, this equals out to 500 calories a day.

If you were to solely depend on mental tasks, youd need to exert yourself for many hours.

For example, as mentioned earlier, a 155-pound person burns about 42 calories in 30 minutes of reading. This person would have to read for almost 6 hours to burn 500 calories in a day.

Granted, occasionally moving around will increase calorie burn per hour. But it still wouldnt be enough to cause weight loss.

Its still beneficial to work out your brain. Examples of brain exercises and their benefits include:

All brain workouts are not equal, though. Its important to continuously challenge yourself. If you frequently repeat the same activities, your brain wont be as active.

Also, its a myth that age-related cognitive decline is inevitable. According to a 2015 article, lifestyle factors can protect and boost brain function. This includes the activities above, along with eating well and avoiding smoking.

Its normal to feel tired after going to the gym. Likewise, its typical to get tired after work or school, but its not the same thing.

Glucose is stored as glycogen in your muscles. When you exercise, your muscles break down glycogen and use glucose to move.

Eventually, your muscles run out of energy and you feel tired. It also becomes difficult for your central nervous system to contract your muscles. The result is physical fatigue.

Mental activity also uses glucose, but it doesnt require your muscles to break down glycogen. Instead, it causes mental exhaustion, which increases your perceived exertion of physical tasks, according to a 2017 review.

To increase your calorie burn, do exercises that involve your biggest muscles.

Larger muscles require more energy to move. Some of your largest muscles include:

Your brain burns calories to perform basic functions. It burns a bit more if you think really hard, but its not enough to make you lose weight.

That doesnt mean exercising your brain has no benefits. Activities like listening to music, doing puzzles, and learning new hobbies can all boost your cognitive function.

If you want to burn more calories, focus on exercise and healthy eating. Exercising your largest muscles, like your glutes and biceps, will increase your calorie burn.

Read the original here:
Does Thinking Burn Calories? What the Science Says - Healthline

If you were trying to lose weight on your legs and bum, youd do squats, lunges, leg raises, glute bridges, and other moves that get your legs and bum working.

The same goes for your face. There are exercises you can do to strengthen the muscles in your face.

To lift your cheekbones, place your fingers over each cheekbone and lift the skin until it is taut.

At the same time, open your mouth to form an oval shape and hold this for five minutes.

Repeat this exercise 10 to 15 times once a day.

To shed chubby cheeks, tilt your head back and push your chin forward while sucking your cheeks in for five seconds.

Do this 10 to 15 times once a day.

To tone your jaw and ward of double chins, tilt your head back and look at the ceiling.

Move your lower lip over your upper lip and hold for 10 seconds, then do it 9-14 more times.

See the rest here:
How to lose weight in your face - Express

Slimming down for the second time is indeed more difficult than the first time. That is generally due to physiological and hormonal reasons.

We all make plans before starting any task and it feels good when things go according to that. But when we face a setback we lose motivation to start things all over again. The same goes for weight loss. While trying to lose the regained weight we mostly lose hope and are not enthusiastic about it.

Secondly, if you follow a restrictive diet promising quick weight loss then your hormones start working against you, impacting your body's ability to shed the regained weight. Strict diet decreases the levels of leptin (the hormone that makes you feel full) and increases the level of ghrelin (the hormone that stimulates hunger) in the body. Studies even show that our body stays in this state way long after you are off the diet.

Excerpt from:
Weight loss: Why is it difficult to shed kilos for the second time - Times of India

Created for Greatist by the experts at Healthline. Read more

Fat is necessary for sustaining life and protecting your organs. But where you store excess fat is all determined by your genetics. So, if you find youre carrying extra weight around your inner thighs, thats just how your body operates.

And while having some inner thigh fat is perfectly fine, if youre ready to tone things up, weve got you covered. Heres how to lose inner thigh fat in a healthy and sustainable way.

If you eat more calories than you can burn, your body needs to store those additional calories somewhere since they arent being used. Thats where fat comes into play.

According to the World Health Organization, there has been an increased intake of energy-dense foods (think high fat and high sugar) as well as lowered activity. This energy imbalance is the fundamental cause of weight gain.

Now as to where this fat is stored, again, you can thank your genetics for that. One study found that body fat storage is highly influenced by genetic factors, especially in women.

Women usually store fat in their hips, lower belly, and inner thighs. While men carry fat mainly in their abdomens, but arent completely off the hook with inner thigh fat either.

If your genes graced you with the gift of inner thigh fat, it can form in two ways:

As with any weight loss situation, a combination of diet and exercise can help you blast inner thigh fat. You just have to put in consistent work.

Since taking in too many calories can build up fat, reducing how many calories youre taking in each day can help you lose inner thigh fat.

One pound of fat is equivalent to about 3,500 calories. So, just cutting out 500 calories a day can help you eat 3,500 fewer calories a week, and lose about 1 to 2 pounds a week.

Other basic dietary changes to help you lose inner thigh fat include:

There are two different forms of exercise to help you lose fat.

To maximize your results, its a good idea to do a combination of both in the forms of cardio and strength training.

One study found significant weight loss results in both men and women after 10 months of aerobic exercise. Other research found that anaerobic exercises like HIIT are also effective for fat loss.

Plus, cardio helps you burn calories in the moment, while strength training helps your body continue to burn calories throughout the day.

So, a good rule of thumb is to exercise 4 or 5 days a week to see results, and incorporate both cardio and strength training.

But cant you just spot train? Thats a big nope!

As cool as it would be, you cant pick and choose which area of your body youd like to lose weight. Our biology rules the game, therefore putting time and energy into targeting a certain area of your body is likely a waste of time.

If you do a bunch of crunches and sit-ups to lose fat in your belly, youll probably gain muscle in those areas, but that doesnt mean youll burn fat.

Youll see greater results by performing multiple exercises that work multiple muscle groups.

Ready to get your cardio on? You can do any cardio exercise to burn fat, but the following exercises will get your heart pumping along with targeting those thigh muscles.

Running up and down hills just straight up blows, but it will get your thigh muscles strong and improve your fitness .

Grab a stopwatch and find yourself a hill (dont go too steep too quick). Then run up the hill as fast as you can for 30 seconds. Cool down and walk back down. Repeat this about 5 times, and aim to do this 23 times per week to start.

Not into running? Find a hilly area and take a walk, or go for a hike in nature thats a bit of a climb.

Maybe you live in a really flat area and there just arent hills that get your legs burnin. A treadmill can also do the trick.

Pick your cardio (walking or running) and gradually increase the incline to 5, 10, or 15 percent while you exercise for at least 30 minutes.

Mix this into your weekly cardio routine 23 times a week.

The best part about HIIT exercises is that they can literally be done anytime, anywhere.

Moves such as jump squats, burpees, and high knees are all forms of HIIT movements that can get your heart rate pumping in a short period of time.

Getting in HIIT exercises 23 times per week is a solid amount.

The following six movements will tone your inner thighs and reduce the appearance of fat. Include this routine into your exercise plan a few times a week to see results.

Repeat this workout 23 times through.

Reps: 1015 per leg

Equipment: Optional dumbbells

Reps: 1015 per leg

Equipment: Optional dumbbells

Reps: 30 seconds total

Equipment: Optional dumbbell or kettlebell

Reps: 20 total (10 per leg)

Equipment: None

Reps: 1015 reps per leg

Equipment: Optional dumbbells or a medicine ball

Reps: 15 reps per leg

Equipment: None

Some of us are graced with the genetics that give us thick thighs. But fat also accumulates in this area due to the extra calories and limited energy expenditure in the form of exercise.

Improving your diet and adding in cardio and thigh toning exercises takes time, but its the most beneficial way to get those thighs of steel.

See more here:
How to Lose Inner Thigh Fat: Causes and Toning Exercises - Greatist

At a time when many of us have put on a quarantine-15, this specialized diet says it can help you eat healthier.

SAN ANTONIO Like many of us, Carey Anderson is at home more due to the ongoing coronavirus pandemicso much so that the retail company district manager has found a new hobby in recent months.

Anything called a cookie or any type of ice cream. Those are my favorite pastimes, Anderson said.

His sweet tooth, though, has led to some extra weight.

Probably gained a good 15 to 20 pounds since COVID, he said.

He's not new to dieting...or to ditching a diet.

Ive done a vegan diet at one point," he said. "I actually did that for a year. Ive done low-carb diets. I havent tried Keto, but Ive done some Keto dishes. Its really hard to be consistent with it. Its easy to get really discouraged if you dont(know) if its really working.

A health condition creates an extra eating challenge for Anderson.

I found out I had Type 2 diabetes, he said. I was doing a good job of managing it, however, this is what happened: I was managing it with diet and exercise, but then the gym closed.

He is now trying a DNA-based diet from Genopalate. The test kit asks you to swab your cheek and then drop the sample in the mail.

It was really easy, Anderson said.

The results takes a few weeks to come back. The report he will receive includes recommendations for the quantities of fat, protein, sugar and carbohydrates he should intake, as well as which vitamins and minerals. He will also get a list of 100 foods from which he can benefit by eating.

Its really the starting point of a journey versus the endpoint, said Sherry Zhang, the founder and CEO of GenoPalate.

Zhang created the DNA test to help people eat healthier by better understanding which foods are best for their individual bodies. She makes it clear Genopalate is not a diagnostic tool or treatment; it's one part of a healthy lifestyle.

Zhang said genetics play about a 30% role in weight, while behavior plays 40%.

We hear a lot of different trends all the time, she said. People are being bombarded. Its making the decision-making even harder.

She said the DNA test can help people looking to lose weight make decisions about food that are science-based. It can take some of the experimenting out of healthy eating.

If you drink coffee. we have insights for how slow, how fast you are metabolizing your caffeine, your cup of tea or coffee, alcohol, Zhang said. We also touch upon lactose intolerance. So we have insights for lactose intolerance or tolerance and sensitivities or gluten sensitivities. We also provide you your personal ranked food list that you can use to shop for your genetic nutrition.

Zhang said she studied obesity for more than a decade and saw people living in the same household had different responses to food, which is why she created the test.

Each of us are born into this world with nutritional ancestry, she said. Those are the genetic codes that our ancestors figured out for us during the 2.5 million years of evolution.

Zhang said she tested the kit on herself.

I have a principle that I will not let other people try our products until Im confident and proud of it, she said.

Test kits range from $40 to $180. The less expensive plans allow you to upload your data already on 23andMe or AncestryDNA. Other plans include the kit to do your DNA analysis. You can also get recipes with your kit. Zhang said the company offers continued support to clients through newsletters.

Do you think you are counting your carbs? Jennifer Wimpee, a dietitian and diabetes nutrition educator, asked a client during a phone consultation.

Wimpee said some people might find the DNA test useful, but everyone basically has the same general nutrition needs.

What I saw was exactly what we recommend towards our patients and clients, she said after reviewing a sample report. So keeping your saturated fat less than 10%, limiting your sugary foods, making sure youre getting high-fiber foods. The reason people want something like this is because they like rules and regulations; however, its nothing new. Nutrition really hasnt changed over the years.

She said the results could be limiting for some people.

Its not going to give you the whole gamut because it lists 100 foods that are good for you. Wimpee said. Theres a lot more than 100 foods out in the world. So it might give them a list where they might not actually try eating other foods that are not on the list.

She said another draw back could be the level of support offered after getting results.

Youre just getting information, Wimpee said. No one is sitting down with you and going over with you what this actually means and how you can make it work for you. I think you get five recipes with it. I mean, I want to have more than five recipes in my list.

Anderson said his drive to take off the weight has changed. He is ready to ditch his quarantine 15. He wants to see if a personalized food list will help him slim down.

You know, sometimes the food is just like really bland and not very tasty, he said.

He knows he will have to do without the sugary, tasty treats he loves. Yet he is encouraged the results will provide him with some delicious and healthier alternatives.

Before starting any diet, make sure you consult your doctor first to find out what is best for you.

See the original post:
DNA-based diet says it can take the guesswork out of deciding what food is and isn't good for you - KENS5.com

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