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This article was originally published in Cycling Weekly's print edition as part of the long-running MY FITNESS CHALLENGE series.

"Theres a lot of gatekeeping in cycling, a lot of If you dont look like a typical cyclist, youre not welcome on our group ride and If you cant keep up, theres no place for you, Marley Blonsky paints a damning picture of a cycling scene awash with judgement and petty rules. But it doesnt have to be that way. The 36-year-old knows that change is possible because for the past five years she has been blazing a trail for plus-sized riders.

Blonsky grew up in Dallas, Texas and has fond childhood memories of long, joy-filled days pedalling around her local neighbourhood. After college, she moved to Seattle, Washington for work, and cycling took a back seat. My life was fairly sedentary right through my 20s, she says, but after getting divorced [in 2013] I moved to a part of Seattle where driving a car just didnt make sense.

Blonsky bought a bike and within a few weeks had not only embraced the convenience of commuting but was also riding for fun at weekends and had even begun planning bike-packing adventures. It was at this point she began hitting barriers. I didnt have a rain jacket or cycling kit that fitted me. As I hit more and more of these frustration points, I was thinking, Im not the only fat person out here this must affect others too.

Five years ago, Blonsky attended a cycling inclusivity conference encompassing equality, racial justice and gender identity and noticed a striking omission. No one was talking about size inclusion, says Blonsky, but on the last day there was an opportunity to highlight what was missing from the conversation. She stood up and spelled it out. Size inclusion: there are bigger people who ride bikes. Were breaking bicycles, breaking spokes, we dont have the kit we need. It was a light bulb moment.

Increasingly alert to the plight of other larger riders, Blonsky stumbled upon an Instagram post by Kailey Kornhauser, who was touring Alaska and lamenting not having a rain jacket. I knew straight away, I needed to talk to this person, remembers Blonsky. She contacted Kornhauser and together they began making plans. We put together a workshop and started delivering it to bike shops and advocacy clubs. When Covid-19 hit, it meant the workshop had to go online, which proved fortuitous, as it was alighted on by film-maker Zeppelin Zeerip, who spotted an opportunity. He pitched a film to Shimano, telling our story, and they went for it! says Blonsky. The resulting film All Bodies on Bikes has been viewed more than 250k times on YouTube since going live last year.

For the industry, being more inclusive is not just ethical it makes good business sense too. The average clothing size of a woman in the US is 18, says Blonsky, so putting aside conversations about fitness or health or whatever, youre leaving billions of dollars on the table by not meeting this populations needs. There is still much work to do, and the campaigning duo continue to petition bike brands to expand their ranges, be transparent about weight limits and offer modifications for larger riders.

(Image credit: Marley Blonsky)

Blonsky is aware of the health and performance case for losing weight, but it is a discussion that she consciously avoids. We all have different size bodies for different reasons, she says. What we eat and how much we exercise is just one element of it. Nobody owes anybody else their health its a uniquely personal thing. Her position is that it ought not matter whether someone is riding to lose weight, to get fit or just to have fun, since were all equally deserving of the right to ride beginning with equal access to bikes and kit that are comfortable and safe.

Blonsky frequently uses the word fat, and I wonder whether this a deliberate attempt to reclaim the term. For me, its just a neutral descriptor, she says. Im fat, Im blonde, I wear glasses. When you take the power away from [the word fat], nobody can use it as an insult. When I call myself fat, Im saying: Im OK with it, Im not trying to change who I am.

The All Bodies on Bikes community is growing fast: its Facebook group has over 8,000 members and new chapters are being launched across the US. Blonskys self-confidence and evident comfort in her own skin as well as on her bike rightly challenges preconceptions about body image in cycling. No one really gets to pick their body, she reminds us. We get what we get and work within those constraints. What are the practical things all cyclists can do to make cycling that little bit more welcoming and inclusive? Just be kinder both to themselves and to people they encounter, says Blonsky. A friendly smile or wave on a ride can go a long way.

Clothing brand Fat Lad at the Back (FLAB) was founded by Lynn Bye and her husband Richard 10 years ago. Lynn reflects on a decade supplying kit to larger riders

In 2014 we appeared on Dragons Den and dragon Kelly Hoppen said our brand name was morally wrong. This confirmed something we had already suspected: that when people have an issue with our brand name, it says more about their attitude to fat. Fat Lad at the Back was [co-founder] Richards nickname, and for us it has never had negative connotations.

As a culture, we need to change our attitude towards weight and size, and focus more on health. Fat does not mean lazy. Fat people, many of whom are superfit, are treated incredibly badly by society. Fat-ism is the last bastion of the troll. We now export to over 80 countries, and we have 50,000 members on Facebook. Our brand is a conversation-starter; we call it sophisti-kitsch and dont take ourselves too seriously.

The FLAB sportive, in Yorkshire, takes place on 6 May.

The full version of this article was published in the 16 March 2023 print edition ofCycling Weeklymagazine.Subscribe online and get the magazine delivered to your door every week. (opens in new tab)

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'I'm fat and I'm OK with that': The size-inclusion campaigner ... - CyclingWeekly

As a sex and relationship expert, Pepper Schwartz helps other people find and nurture love.

But as she offered advice, wrote books and appeared on reality TV, the busy sexologist struggled with weight and needed some health help of her own. She says it came in the form of Ozempic, the Type 2 diabetes treatment with a celebrated side effect: weight loss.

Like many patients taking the prescription medication, Schwartz doesnt have diabetes. She says she began using it off-label after her doctor and follow-up medical tests deemed it appropriate for her situation. (The maker of Ozempic, Novo Nordisk, previously told TODAY.com that it "does not support or promote the use of our medicines outside of the FDA approved indication.)

Schwartz, a professor of sociology at the University of Washington, says after years of diets that were hard to stick with for the long term and led to a cycle of losing and regaining weight, the drug has made it easy to slim down and eat less without much effort.

She has lost about 30 pounds since the summer of 2022.

I have really thought about this in terms of health a lot. Im older. I just dont think I can afford to (mess) around with weight anymore because there are just all these concomitant things with weight, and none of them are good, Schwartz, 78, who lives in Snoqualmie, Washington, tells TODAY.com.

Shes an adviser to Ro Body, a weight loss program that provides access to Ozempic and its sister drug, Wegovy, which is approved for weight loss. Medication is prescribed through Ro only if deemed appropriate, according to its website.

I really feel that its much more serious at this stage of my life. I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.

Schwartzs weight problems began in her late 30s when she says she simply began eating too much. Standing 4 feet, 10 inches tall, it didnt take a lot of extra calories for the pounds to accumulate on her petite frame.

I wouldnt sit down with a pint of ice cream or eat a box of chocolates. Its just that you really have to be very mindful if youre small, she notes.

When Schwartz reached 165 pounds, a BMI that put her in the obese category for her height, she tried different diets but always quickly regained any weight she lost.

Then came the buzz about Ozempic. The drug, which patients self-inject once a week, interested her because it seemed to be medically safe since its already used for Type 2 diabetes. It also seemed to make it easy to eat less without feeling hungry.

I had tried everything else, Schwartz says. Like a lot of people who are too heavy, you get kind of desperate. Like, I need to do something.

Like all patients who use Ozempic or Wegovy for weight loss, Schwartz started with the lowest dose to help the body adjust to the active ingredient in both drugs, semaglutide. Its a synthetic version of a hormone known as GLP-1, which the body releases when a person eats food. Patients have reduced appetite, and when they do eat, they feel full sooner, doctors say.

The most common side effects of Ozempic and Wegovy include nausea, diarrhea, vomiting, stomach pain and constipation, according to Novo Nordisk, which makes both drugs.

Schwartz says she didnt have any of those issues and now feels much more in control about her eating. The main effect is shes not hungry as much and has changed how she views portion sizes. For example, 2 ounces of meat are now enough, whereas before shed want to eat two or three times that amount.

It makes food less important, less threatening. I rarely finish a whole plate of food now, the professor says.

There is food, and Ill have some of it, but I dont need all of it and thats fine. Im full. No big deal.

Schwartz is also more mindful now about what she eats and has found it easier to resist non-nutritious food, which she calls an opportunity to kick-start better habits.

Schwartz now weighs about 137 pounds and would like to keep taking semaglutide until she loses another 10 to 15 pounds.

I certainly feel healthy and better, she says.

Im athletic person, so I feel better doing the things that are active by not having to drag around all that extra weight.

Many patients regain weight if they stop taking semaglutide, so they must keep injecting the medication to keep the weight off.

If thats what it takes, Schwartz is prepared to take it indefinitely. Its just been easy, she says. I dont want to gain weight back again.

A. Pawlowski is a TODAY health reporter focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

The rest is here:
Love Expert Reveals 30 Pound Weight Loss With Ozempic - TODAY

By Jessie Inchauspe For The Daily Mail 21:24 16 Apr 2023, updated 03:44 17 Apr 2023

When Im enjoying a lavish restaurant dinner and suddenly feel the urge for a slice of sticky toffee pudding, I know exactly what to do: Ill ask the waiter if theyve got any vinegar in the kitchen.

I dont mind if its wine vinegar, balsamic, rice vinegar or the rich brown Sarsons you might sprinkle on your chips, but Ill surreptitiously decant a spoonful into a glass of water and knock it back while Im waiting for my dessert to arrive.

Equally, if Im out for the day and I suspect my only lunch options are going to be bread-based, I might slip down a glass of diluted vinegar solution before leaving home in the morning or decant a little vinegar into the water bottle I always carry in my backpack.

But why vinegar? Because it contains acetic acid which slows the rate at which digestive enzymes in your gut break down sugars and starches into glucose.

This means the glucose molecules from the cake or biscuit youve just eaten will be released into the bloodstream more slowly.

Vinegar has a second benefit: once acetic acid gets into the bloodstream, it penetrates the muscles, encouraging them to soak up glucose molecules and store them away.

These two factors - glucose being released into the body more slowly and our muscles taking it up more quickly - mean that after taking in vinegar, you should end up with less free-flowing glucose in your blood, and a much smaller glucose spike.

As a biochemist, I am fascinated by the way our blood sugar levels rise and fall, the far-reaching impact those peaks and troughs have on our health, and on finding - and testing - different ways to flatten those curves.

In this final part of my exclusive series for the Mail, I will show how a little vinegar can protect you from the erratic blood sugar fluctuations which could be jeopardising your health and longevity.

It can also help you burn more fat, improve focus, mood and energy.

When we eat sugary or starchy foods, they end up as glucose in the blood, where it is delivered around the body to cells and then used for energy. Eat too much too quickly and your blood glucose levels will spike. This affects most of us, not just diabetics, and carries consequences that can harm both our physical and mental health.

But studies have shown that one tablespoon of vinegar before a meal can reduce the glucose spike of that meal by up to 30 per cent, thereby reducing inflammation, slowing down ageing, increasing energy, balancing hormones and helping the brain. With that, cravings are curbed, hunger is tamed and more fat is burned.

If you dont like vinegar in a drink, get your daily dose from a vinegar-based salad dressing or by nibbling some pickles.

The bodys natural response to a glucose spike is to release the hormone insulin, which takes that glucose out of the blood and stores some of it as fat for possible future use. It is a carefully calibrated system which works well when blood glucose levels are relatively stable.

But eating too many highly processed and sweet foods can cause dramatic spikes, triggering too much insulin; this is bad for our cells and ultimately leads to alarming drops in glucose levels.

But vinegar appears to have an impact on insulin, too, reducing levels in the blood. The same studies show that a single tablespoon of vinegar can reduce blood insulin levels after a meal by 20 per cent.

This means theres less chance that any excess glucose in the blood is being added to your fat reserves.

Vinegar has also been shown to have a remarkable effect on our DNA (the molecules inside cells which contain all the important genetic information), instructing it to reprogram slightly so that the cells burn more fat.

Just consuming one or two tablespoons of vinegar before a meal for three months helps cut the amount of harmful visceral fat which gathers around your organs, so lowering the levels of circulating blood fats that can lead to heart disease.

It seems to aid general weight loss too. In one study, vinegar drinkers lost 2 lb to 4 lb over three months.

In another study by researchers in Brazil of two groups on a strict diet, the group drinking vinegar each day lost twice as much weight as those who didnt (11 lb compared to 5 lb).

All vinegars work: white wine, red wine, apple cider, malt, balsamic, sherry, rice. Just avoid syrupy, aged balsamic vinegars, which can be too high in sugar, and cleaning vinegar you should never drink that.

The easiest way to take advantage of vinegars blood-sugar levelling qualities is to drink one tablespoon each day in a tall glass (300 ml) of still or sparkling water. Some people find stirring vinegar into hot water is more soothing.

Many of my readers take theirs as a morning drink, before breakfast, because its easier to remember to do so then.

But you can also sip it during the day (if you dont like the taste of vinegar, then start with a teaspoon in a glass and build your taste tolerance) or make one of my tasty vinegar mocktails (see below).

But the most powerful moment to have vinegar is ten minutes before eating something sweet or starchy (such as pasta, bread, potatoes or rice) which will rapidly break down into glucose during the digestive process.

You do have a little leeway, so if, for example, youre given an unexpected slice of office cake, target your vinegar hack for up to 20 minutes before eating it, while youre eating, or up to 20 minutes after youve eaten the last crumb. The spoonful of vinegar trick is brilliant and could enable you to eat your cake without the risk of a glucose spike or cravings rollercoaster.

Be warned, though, that although vinegar curbs blood sugar spikes, it doesnt erase them. So dont try to use it as justification to eat more sugar.

Glucose goddess tip: Use an ice cube tray to freeze a tablespoon of vinegar in each cube. It makes your ready measured dose easy to pop in a drink.

Ginger giant

Serves 1

3cm piece fresh ginger, peeled and finely grated

1 tbsp apple cider vinegar

Ice cubes

Soda water

Slice of lime to garnish

Mix the ginger and vinegar together in a glass and fill to the top with soda water and ice. Garnish with the slice of lime.

Mojito slushie

Serves 1

Mint leaves (picked from 2 sprigs)

1 tbsp apple cider vinegar

Ice

Soda water

Blitz leaves, vinegar and ice in a blender until it has the consistency of a slushie. Transfer the mixture to a cocktail glass, top up with soda water and serve. Garnish with extra mint leaves.

Non-orange juice spritzer

Serves 1

2.5cm piece of ginger, chopped

2 mint sprigs

1 rosemary sprig

Zest of 1 small orange, plus a slice to decorate

tsp ground turmeric

1 tbsp apple cider vinegar

Ice cubes

Soda water

Put the ginger, mint, rosemary, zest, turmeric and vinegar in a glass and mash with a wooden spoon. Add soda water and strain into new glass. Serve with ice and an orange slice.

Original post:
How a dash of vinegar can help you lose weight - and live longer - Daily Mail

Drugs that cause weight to melt away sound more tempting than chocolate cake, but weight loss drugs wont cure obesity. And thats OK, because obesity isnt a disease to be cured. Obesity is just a risk factor for more important risk factors. Fat people are more likely to have high blood pressure, high cholesterol, and diabetes, conditions that can increase the risk of heart attacks and strokes but its the important cardiovascular risk factors, not obesity. Plenty of thin people have high blood pressure, and many fat people dont.

The criteria used to measure obesity body mass index (BMI) is hugely imperfect at best; many large-framed or muscular people (think football players) will appear overweight or obese on BMI because BMI doesnt distinguish between fat and muscle mass. In 1998, the number of overweight and obese individuals in the USA increased literally overnight by 37 million when an NIH task force (nearly 90% of whom had financial conflicts of interest with the weight-loss industry) redefined overweightas BMI 25 kg/m2, and obesity as BMI 30.

The framing of obesity as a chronic disease is a social construct that supports a large weight loss industry, including pharmaceutical companies and weight loss clinics. Labeling obesity as a chronic disease makes the treatment goal weight loss rather than improved health outcomes. Theres little to no evidence thatweightloss, by itself, reduces cardiovascular disease or death. Whatreduces deathsfrom cardiovascular disease is increasing physical activity andimproving cardiorespiratory fitness. And exercise reduces deaths from many diseases. A fat, fit person is in better shape, healthwise than a thin couch potato. In fact, repeated weight loss attempts may contribute to weight gain and cycling; yo-yo-ing weight is associated with significant health risks.

Of course, if obesity is a disease, the idea that a drug is needed to treat it goes unspoken. And if its a chronic disease, thats a lifetime on the drug.

Enter the new, highly toutedweightloss drugs.

A bit of background on these miracle drugs. When a class of diabetes drugs (GLP-1 agonists) showed an unexpected side effect of weight loss, they were repurposed for a new market. As weight loss drugs, theyre intended only for those who are obese or overweight and have another medical condition. That caution hasnt stopped doctors from prescribing them to patients who are merely overweight without additional health problems.

The risks of Wegovy, Ozempic, and other similar drugs are very likely to outweigh benefits in healthy overweight people. These drugs increase risks of acute pancreatitis, gallbladder disease, kidney problems, and suicidal ideation and may increase the risk of thyroid cancer. Proponents of the drugs only mention nausea, vomiting, and diarrhea because they dont sound as serious as pancreatitis, cancer or suicide. And while these drugs have been used at lower doses to control blood sugar for diabetics, there are no data on the long-term side effects when used in high doses solely for weight loss. The drugs will certainly lighten wallets; their whopping price tags reach as much as $1300/month. Analysts are predicting that obesity treatment could grow from a $2.4 billion category in 2022 to $54 billion by 2030.

Sure, some people do lose weight on these drugs. But they ruin the enjoyment of food, and the weight comes back once these drugs are stopped. That means a lifetime on the drug. In contrast to a public health approach that tackles systemic problems that create obesity (rates are highest in poor neighborhoods, where people have little access to healthful food or safe places to exercise), these drugs merely address a symptom while distracting from mobilizing support to bring change necessary to improve the social environment.

Marketing for the new drugs carries the implicit and damaging message that only drugs not diet and exercise will help people lose weight. The fact that participants in weight loss trials were required to increase physical activity and reduce calories is not part of the hype around these drugs.

The messages backing these new drugs undermine any true public health efforts. What makes health outcomes better is long-term healthy choices with or without weight loss not short-term restrictive dieting that leads to weight rebound. Eating less saturated fat and more vegetables and fruits improves cardiovascular health and helps protect against cancer. Exercise reduces the risk of cardiovascular disease, diabetes, certain cancers, and death, and is the most important thing people can do for their health.

While claiming the need to destigmatize obesity, messaging around weight loss drugs actually increase bias. Fat people do face stigma, and unfair judgments that they could lose weight if they just changed their behavior. But the availability of repurposed diabetes drugs increases pressure on obese people to lose weight. Ragen Chastain, an advocate for size acceptance and Health at Every Size,describes these messages as awolf in sheeps clothing, using the language of stigma to sellweightloss rather than to reduce discrimination.

Pressure is building for insurance companies and Medicare to cover anti-obesity drugs. TheObesity Action Coalition organizes patients who want to use these drugs to lobby for insurance coverage, but this industry-funded group is shilling for drug manufacturers. Payers should stick with the evidence and resist covering these drugs. The goal should be better health, not weight loss.

Judy Butler is a research fellow. Adriane Fugh-Berman is a professor of pharmacology and physiology.

Read the rest here:
Why weight loss drugs are not the answer to obesity - Kevin MD

1. Blueberries

When it comes to the healthiest snacks out there, it doesn't get much better than some tasty, high-fiber blueberries. These are great for your heart, your waistline, and your tastebuds.

"A one-cup serving of blueberries provides just 80 calories alongside 4 grams of satiating fiber to help you feel fuller longer," Burgess tells us, noting that these berries are also packed with essential nutrients like vitamin C, vitamin K, manganese, and a phytonutrient called anthocyanins, all of which can keep your heart healthy and ais weight loss.

She also points out that a new research study found that post-menopausal women aged 45-65 who ate a cup of fresh blueberries each day showed improvements in endothelial function, which "helps keep our blood vessels running smoothly and therefore is important for overall heart health." Incredible!

She recommends pairing blueberries with a handful of nuts as a snack, or even mixing them into a pancake bake for a heart-healthy, weight loss-friendly breakfast.

Read more about the incredible health benefits of berries here.

Another nutrient-rich superfood that can help keep your heart as healthy as possible is the delicious, satiating chickpea. These legumes are loaded with protein, fiber, and folateplus, they're low-sodium, which Burgess points out is great for your heart and for weight management.

"Eating legumes four times or more per week has been associated with a 22% lower risk of developing coronary heart disease compared to eating them less than once a week," she tells us. She also cites one study that found a diet high in legumes may lower cholesterol levels.

There are so many ways to enjoy chickpeas; Burgess recommends air frying them for a crunchy snack or even whipping up some homemade hummus. Yum!

This article shares more of the benefits of chickpeas and hummus for weight loss.

White grain bread can take a serious toll on your health, thwarting your weight loss goals. Luckily, whole grain bread is a different story; Burgess says making this swap is one simple way to improve your heart health.

She offers advice for ensuring the bread you buy is whole grain: "Simply turn over to the ingredient label and ensure the first ingredient listed contains the word 'whole,'" she instructs. "You can also look for the 100% whole grain stamp from the Whole Grain Council."

Burgess tells us that one study in Plant Foods for Human Nutrition found that people who ate whole grain bread rather than refined white bread saw a reduction in their abdominal fat. "This may be due to the fact that whole grains contain more fiber than refined grains," she says.

In general, research shows that increasing fiber intake may be one good way to decrease fat around your midsection. "Overall, increasing whole grains and fiber may help decrease abdominal fat which goes hand-in-hand with reducing risk of cardiovascular disease," Burgess concludes.

Many factors play into both your cardiovascular health and your ability to lose weight. However, your diet is one of the most important things to consider. In addition to limiting your intake of processed foods, adding heart-healthy options such as blueberries, chickpeas, and whole grain bread to the mix is one great way to reach your goal weight.

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Doctors Say Women Over 40 Should Prioritize These Heart-Healthy Foods To Lose Weight In The Midsection - SheFinds

TIMESOFINDIA.COM | Last updated on - Apr 17, 2023, 09:00 IST

Cardio is a popular form of workout for weight loss. It helps you in shedding kilos by burning calories, engaging large muscle groups, increasing your heart rate, and promoting controlled breathing. There is a lot of variety in cardio and you can choose whatever works best for you. As for how long you should do cardio everyday, read on to find out.

Some popular, common and effective forms of cardio to choose from include walking, jogging, swimming, cycling, running, High-Intensity Interval Training (HIIT), jumping rope, rowing, and elliptical training. You can also join cardio fitness classes. All of these workouts get your heart rate up and help you burn calories.

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Fitness experts recommend doing cardio everyday to lose weight. While the exact number of hours you should put in everyday varies from person to person, in general, you should aim for at least 150 minutes of moderate-intensity cardio per week. If you are at an advanced level and choose to do vigorous-intensity cardio, go for 75 minutes of cardio per week.

To simplify it into a routine, practice 30-60 minute long cardio sessions, and do them 3-5 times every week. Make sure you do not overdo cardio and stop when your body says as excessive cardio can lead to burnout and injuries.

While all forms of cardio help you burn calories, experts suggest running is the best form of cardio to shed weight in your midsection. Some studies have found that moderate-to-high intensity of running can help reduce belly fat, even without changing your diet. However, it is important to start slow and gradually increase your pace and intensity. Further, eating calorie dense foods regularly and then going for a run will not help you.

To get the best results from your cardio workout, do a mix of both high intensity ( such as high-intensity interval training) and moderate intensity workouts (such as walking or cycling) in your routine.

Read more: Non fried Iftar recipes for weight watchers

In order to lose weight in the long run and prevent it from coming back, combine your cardio with strength training as well as eating a healthy, balanced diet. This trio will make your body healthier and fitter than ever!

Read more: Summer salads that can help in weight loss

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Weight loss: How much cardio should be done every day? - Times of India

Talk of Nia Jax returning to WWE only gets louder as the former WWE star says a current WWE talent is helping her lose an insane amount of weight.

If Nia Jax is making a return to wrestling, it sounds like she's going to look like a million bucks. Even if she doesn't make a comeback, the former WWE Superstar who made a brief appearance at this year's Royal Rumble is making solid choices with her health and is motivated to get in better shape, lose weight, and feel good about herself.

Jax (Lina Fanene) shared on Twitter Sunday that she had a conversation with current WWE star Charlotte Flair about her body weight and Flair jumped at the opportunity to help in Jax's weight loss journey. Jax tweeted, "Me to @MsCharlotteWWE after her wedding: I feel gross & uncomfortable! I want to lose weight. She said Flair's response was, Please let me help you! You got this woman." Jax then added she was already down 48 lbs from the moment they had that conversation.

Flair -- known for being in incredible shape and also dealing with self-image issues because of her athletic look -- has been sending Jax workouts and checking in trying to motivate her to keep going. It makes sense that someone who has been open and honest about her own personal struggles would relate to someone joining through their own personal struggles. Flair is among the most physically fit athletes in WWE (male or female), and she clearly knows how to get someone in shape based on Jax's early results.

Intriguing about all of this is the past history between these two women. It was Jax and Flair who had what appeared to be a legit shoot fight in the right during an episode of Raw. Apparently, that's water under the bridge. Jax's weight loss will also lead to questions about a potential WWE return.

She noted in a recent interview, "There is nothing like getting in the ring and performing in front of thousands of people." She added that she'll have the odd workout with Natalya and said, "You still have that fire."

Continue reading here:
Nia Jax Says WWE Superstar Is Helping Her Lose Incredible ... - TheSportster

Disclaimer: This is sponsored content. All opinions and views are ofthe advertiser and does not reflect the same of KOAA.

In this Your Healthy Family, how distant a memory is your last effort to try and lose some weight? If youre feeling frustrated, it might be worth taking a closer look at how you're approaching the process, especially with so many buzzwords and even new trends of prescription drugs for diabetes being repurposed for weight loss.

Dr. Kristen Kells, D.C., B.S.c. owns Dr. Kells' Weight Loss in Colorado Springs where they specialize in helping people who are in their 40s and 50s and beyond lose weight, where they have failed in the past.

Dr. Kells says shes found that as our body chemistry and hormones change, many of the same approaches to weight loss that may have worked for you in the past, are likely becoming less effective as you age.

She has told me many times, if it were as simple as calories in, calories out a lot more people would be successful at losing weight. I recently asked Dr. Kells, Is losing weight simply a matter of having a faster metabolism? She told me, Losing weight is not just getting a faster metabolism, and so what I want to talk about is bio-hacking.

I asked, Can you hack your metabolism? Dr. Kells says, Yes, there are things we know based on science that can improve metabolism. There are a number of different ways to do it. We fall into the problem of thinking - this is the next magic thing. Right now I feel like we are in the post-Keto boom. We are now in the post-Paleo boom. For a while, there was Whole 30.

Dr. Kells says thats the problem with following whatever the current trend is when it comes to weight loss. If you think the next magic thing is around the corner, when the previous magic thing didn't work, like Doctor Oz's fat-burning supplements, or the fat burners that you see - that's us looking for a magic bullet right? We're chasing that elusive thing, and not succeeding.

Dr. Kells tells me their approach at Dr. Kells Weight loss sees an 88% success rate with her clients.

There are many issues to be addressed to begin losing weight, but Dr. Kells says it begins with the biggest one.

The main thing that needs to be addressed (when it comes to weight loss) begins with physiology. The physiology of our metabolism. You have a system in your body where your brain talks to different parts of your body. The brain talks to your thyroid, to your gut, to your adrenal glands, to your sex hormones, your kidneys, and your liver. Its complex, and so how do hack those and teach your body to burn fat much more effectively? Our program does that with the ratios of the macros, the micros, these are all words you've heard thrown around when it comes to the way you eat when you eat, how you eat, but that's only one part of it and we show you exactly how to do that.

Now, thats not to say that some of the latest fad diet trends that are making the rounds right now, cant be effective says Dr. Kells, Right now we're going into carb cycling, and intermittent fasting becoming very popular. But who are the groups who benefit most from these weight loss methods, and are they sustainable long term?

Thats in our next story with Dr. Kells and until then as youre searching for the approach to weight loss that works for you if you have any questions about the approach they take at Dr. Kells

Weight Loss, feel free to contact Dr. Kells staff at Dr. Kells' Weight Loss.

Dr. Kells Weight Loss is a proud sponsor of Your Healthy Family.

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Your Healthy Family: Can you hack your metabolism and lose weight? - KOAA News 5

Losing weight is the first half of the battle; keeping the weight off is the next challenging part of the equation. Maintaining your new, healthy weight is the end goal here, which is why we spoke with the experts who share their top-recommended tips to keep the weight off for good. Keeping excess stress at bay, getting sufficient beauty rest, and incorporating fruit or veggies into every meal you consume are all key players in staving off extra weight. Read on to learn more, and next, don't miss 13 Tips To Lose 10 Pounds Quickly.

Choosing whole foods over processed foods is always the smart way to go to fuel your body and support your weight loss efforts. Processed foods usually have more preservatives, added sugars, saturated fat, and trans fat, which are culprits that make weight gain easy. According to Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, "A diet full of processed food also increases your risk for heart disease and type 2 diabetes. Aim for 80% of your diet from whole foods and 20% from convenience or processed foods that are in a package or container."

Did you know that how you sleep can impact how efficiently your body will keep the weight off? "Poor sleeping patterns can cause an increase in calorie intake and reduce your motivation to exercise," Mitri explains. She suggests getting seven to eight hours of restful, uninterrupted sleep on a nightly basis. You may even want to consider implementing a calming winddown routine into your evening.

When the goal is to maintain your new, healthy weight, keeping up a calorie deficit is crucial. A calorie deficit is essentially torching a greater number of calories than you consume, and "maintenance" means the numbers are basically the same amount. "This prevents unwanted weight gain after you reach your goal weight, and keeps the pounds off for good," Mitri tells ETNT.

RELATED: 10 Habits That Destroy Your Weight Loss Progress After 50

Meal planning doesn't have to be a difficult, drawn-out process. Simplifying this process will work wonders for your physical and mental health!

"Meal planning can help you eat more nutritious meals and keep weight off," Mitri says. "I see many people often make meal planning complicated, but keeping it simple is key for sustainability. You can do this by using ingredients that can be used in multiple dishes, such as rice, mixed vegetables, or grilled chicken, and utilizing leftovers often."

You're likely already aware that stress can have detrimental effects on your body; it can even lead to weight gain. Therefore, it's important to keep your stress levels low. "Stress can be a hidden factor in why you aren't able to maintain your weight loss," Mitri explains. "It has been studied for its negative impact on your food intake, dietary preferences, decision-making, and more. It is important to have stress relieving techniques in your back pocket, such as meditation, deep breathing, and going for a nature walk."6254a4d1642c605c54bf1cab17d50f1e

Beverages like lemonade, iced tea, and soda may taste good, but they're jam-packed with sugar and hundreds of unnecessary calories. If you aren't mindful of how much you're drinking, the calories can add up quickly and result in weight gain. Rather than drinking your calories, Mitri suggests choosing healthier alternatives such as flavored and sparkling water or herbal teas if you're in the mood for a refreshing sip.

Making meal decisions "on the fly," as Mitri puts it, is a major no-no if you want to keep your weight down for good. If you have a busy schedule, plan in advance and meal prep. Not having fresh foods readily accessible makes it much easier to opt for less-than-healthy options. "I like the rule, 'make it once and eat it twice' for a quick meal prep hack. For example, when cooking dinner, make an extra serving or two for lunch the next couple of days," Mitri suggests.

RELATED: 15 Ways To Lose Weight & Keep It Off After 40

This pro tip is an excellent way to get impulse eating under control. The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, members of our Medical Expert Board, explain, "While this may seem like common sense, much of snacking and impulse eating occurs when standing in the kitchen or in front of the pantry. It's easy to pop open a bag of chips or a sleeve of cookies and devour it. However, just the act of sitting and plating food, helps to make the experience more mindful and prevent overeating. Our clients achieve long-lasting weight loss by making an intentional life-long habit of sitting down to eat."

Keeping satisfying, healthy snacks on hand can make you feel like you're indulging and help you avoid reaching for unhealthy options like sugar-packed granola bars or ultra-processed candy bars. "Sugary granola bars and vending machine candy bars are made from processed ingredients and are high in sugar, which causes a blood sugar spike, followed by a crash that triggers the release of the belly fat hormone, cortisol. These options don't provide the body with nutrients and the processed ingredients are usually devoid of the satisfying combination of protein and fiber, so they leave you hungry soon after," The Nutrition Twins tell us.

If you need some inspiration, they love keeping KIND's Dark Chocolate Nuts & Sea Salt bars in their gym bags and at their desks since they pack a mean protein and fiber punch. They also boast nutrient-dense ingredients such as almonds.

Performing "portion check-ups" is always a good ideaespecially when you're dining out. "Our perception of a portion size can quickly be skewed by being exposed to oversized portions, (aka portion distortion), especially at restaurants," The Nutrition Twins explain. "It's easy to eat the amount that's served and lose sense of what an actual portion should look like. So our portions typically get bigger over time if we don't pay attention."

In order to avoid this, every two weeks, break out your measuring utensils to check what your portions are in order to stay on the right track. Being mindful of healthy portion sizes will keep the weight off for good.

You heard that right! Carbs can be your friend when you're trying to lose weight and keep it off. It's all about choosing the right, healthy ones and making sure to keep your portion sizes moderate. "It only takes one-half cup to two-thirds cup of a wholesome, high fiber carb, like sweet potatoes, brown rice, oats, etc., at each meal to give your brain fuel to prevent cravings for sugar and doughy carbs, as well as feelings of deprivation," The Nutrition Twins explain. "These slower-digesting carbs will keep you on track. You'll keep weight off long-term as you feel satisfied and prevent the urges to binge from restriction."

RELATED: 20 Best Healthy Carbs For Weight Loss

When you feel the weight creeping back, it's time to re-assess your plate. Get into the healthy habit of making sure half of your plate is filled with steamed vegetables. This will fill you up with fiber, few calories, and anti-inflammatory nutrients, The Nutrition Twins tell us. "You'll be less hungry and have less room in your stomach for the heavier carbs and fattier items, so you'll prevent excess calories from making their way to your mouth," they add. Just make sure the vegetables are steamed and you're not using any butter or oil to cook them.

Last but not least, if you want to keep the weight off for good, "keep an eye on the fats," The Nutrition Twins say. Fats such as olive oil, avocados, cream sauces, and butters have the tendency to add up in calories really fast, which can lead to excess fat in your midsection. "Maintaining weight loss requires keeping the portions of fat sources in check. If weight starts creeping back on, check your fats," The Nutrition Twins add.

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13 Tips To Keep the Weight off for Good, According to Dietitians - Eat This, Not That

SINGAPORE National University Hospitals (NUH) chief dietitian Lim Su Lin recently developed a healthy version of the ketogenic diet for an ongoing clinical trial that aims to help patients lose weight without compromising their health.

Preliminary results show that those who follow her programme closely can lose up to 25kg in four months, as well as reduce blood pressure and control diabetes.

Here is a quick look at what a standard keto diet constitutes and the risks involved.

It is a strict high-fat, moderate-protein and low-carbohydrate diet. By cutting down on carbohydrate intake, your body is induced to enter a state known as ketosis where it breaks down stored fat instead of carbohydrates to produce energy.

In other words, the body is tricked into burning fat as fuel, which helps with weight loss. However, this is an individualised process, meaning that some people will require a more restrictive diet to induce ketosis.

Popular keto diets suggest an average of 70 to 80 per cent fat, 5 to 10 per cent carbohydrate and 10 to 20 per cent protein.

According to the Harvard T. H. Chan School of Public Health, this translates to about 165g of fat, 40g of carbohydrate and 75g of protein for a 2,000-calorie diet.

But Dr Lims programme keeps fat consumption at less than 50 per cent of total daily energy, and also restricts calories based on the persons profile.

On paper, the diet involves burning fats by eating more of them, allowing people to eat high-fat foods that they enjoy such as red meats, fatty fish, cheese and nuts, while still losing weight.

It is also generally seen as a more sustainable weight loss plan as fat and protein take a longer time to break down, keeping people full for a longer period of time.

There are risks involved in following the keto diet.

At the top of the list is that it can result in a high intake of unhealthy fats from eating too much processed food, for example which can increase bad cholesterol levels and the risk of heart disease.

According to the Gleneagles Hospital website, common side effects of putting your body through ketosis include bad breath, constipation, indigestion and low blood sugar. In the first few days of the diet, you may also experience nausea, insomnia and a general feeling of being unwell.

People with underlying health conditions, particularly those involving the liver or kidneys, need to be cautious about following such a diet as it could put additional strain on these organs.

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askST: Why is the keto diet popular for weight loss? Is it safe? - The Straits Times

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