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All weight loss plans involve some kind of effort, whether its cooking up recipes that youre not used to, shrinking down your portion sizes or upping your fitness game. The keto diet plan, which has grown in popularity over recent years, requires dieters to really watch what they eat, as well as working out the maths of what goes onto their plate. But there is an alternative which could put an end to the stress and still help you reach your weight loss goals.

The ketogenic or keto diet involves cutting back on carbs, and eating a higher fat content than protein.

Sounds simple enough, but it relies on dieters working out a specific percentage of their food intake and tracking their macros.

The keto diet usually means sticking to a meal plan that gets you 70 to 75 percent of your calories from fat, 20 percent from protein, and as little as five to 10 percent from carbs.

Its this special formula that separates it from other low-carb plans such as the Atkins, and this combination is said to help the body to go into ketosis, where it will begin to burn fat for energy - helping you to lose weight.

READ MORE:Keto diet: Expert reveals the surprising downsides of low-carb diet

However, keeping track of exactly how many calories youre eating as well as exactly what the food composition is can take a lot of time.

Thats why some people have come up with the so-called lazy keto plan, which means only focusing on one of the numbers.

The lazy version of the plan involves the same high-fat foods, but means you only have to track the carbohydrates that youre eating.

This makes it much easier to stay on track and to stick with the diet, rather than giving up as it takes up too much time and energy.

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On the lazy keto diet, followers need to aim for five percent of their daily calories to come from carbohydrates, which works out at around 20 grams.

Then its just a case of getting the rest of your calories from high fat foods and some protein - but always with more fat than protein.

Followers of the plan have shared their success stories of how it has worked for them, with one mother of twins telling Womens Health that she lost almost 150 pounds on the diet.

Kimberly Powell, whose Instagram handle is @loving_lessofme_more, now has over 300,000 followers having shared her keto diet hacks.

The Arizona-based Instagrammer now shares body positivity posts and talks about how happy she is compared to when she first lost the weight.

The lazy keto hashtag also has hundreds of thousands of posts as people share their keto diet recipes and tips.

Some share what meals theyre having to keep carbs to a minimum, including coconut pancakes with as little as 1.3 grams of carbs per pancake.

Others are also sharing before and after photos of how they look now that they have seen dramatic weight loss results.

However, some experts have shunned the idea of the lazy keto diet and said its more like an adaptation of the Atkins diet.

Ketosis is difficult to maintain, but that is the goal of any keto diet in order to see the benefits.

Eating too much protein can also hinder your chances of entering the fat-burning mode, so you have to be aware of what youre eating even if youre not counting every calorie.

Other experts also warn of the side effects of the high-fat plan which may not suit everybody.

Anyone looking to start a new weight loss diet should consult a dietitian or doctor before starting, in case its not quite right for them.

View original post here:
Keto diet: The lazy keto diet that helps you lose weight without calorie counting - Express

Firstly, when we lose weight the calorie expenditure of our body decreases. Our metabolism decreases because less calorie is required to maintain and move a lighter body. Secondly, weight loss is always accompanied by increase in appetite. At the beginning of your weight loss journey, you might be able to control your hunger but as you reach near your goal, it may become difficult.

This is because of the hormone leptin, which tells our brain how much fat is stored in our body. In the starting of the weight loss journey, we have more stored fat, which leads to an increase in leptin level, resulting in loss of appetite. But with time, when we lose bodyweight, leptin level slows down, making us feel more hungry.

Both, change in the calorie expenditure and the effect of leptin in our body slow down the weight loss process in the end. But this happens for a very short period of time.

Originally posted here:
Weight loss: Why is it difficult to shed the last few extra pounds? - Times of India

-Besides eating them on their own, Pumpkin seeds can be added to smoothies, Greek yogurt and fruit salads.

-They could be incorporated into regular meals by sprinkling them into salads, soups or cereals.

-Pumpkin seeds could also be used in baking, as an ingredient for sweet or savory bread and cakes.

-They could be blended with nutritional yeast, bread crumbs, and seasonings to make vegan Parmesan cheese.

-Crushed pumpkin seeds make a crunchy, flavorful coating for anything from flaky white fish to a hearty rack of lamb.

-Pumpkin seeds could be tossed with a mix of olive oil and savory spices from curry power to cayenne pepper roasted to create the ultimate bar snack.

-A handful of toasted Pumpkin seeds could be thrown into the food processor while blending hummus to add nutty richness.

Read more:
How pumpkin seeds help in weight loss and yummy ways to use them - Times of India

Welcome to the best kettlebell workout we have seen this year. With lockdown easing it suddenly looks like summer is back on. If you gave up on getting a summer beach body cos it looked like there wouldn't be any beaches or any summer, come to that don't worry, there's still time. That's courtesy of this full body kettlebell workout, which takes only 10 minutes.

Simply grab the best kettlebell in your arsenal, pump up your portable air conditioner unless you really enjoy sweating, and possibly heat stroke and meet senior kettlebell specialist Eric Leija. Yes, he is quite ripped, isn't he? Nobody's gonna be kicking sand in this dude's face at the beach.

Your first steps to lose weight and and get a six pack may be under way, but this kettlebell workout will turbo-charge your progress and help you get a beach body. There's no need to buy all the home gym equipment in the world.Just one little or not-so-little kettlebell is all you need.

Since this is a kettlebell workout, get ready for some functional muscle training with a lot of joint movement. Eric devised this 10-minute full-body single kettlebell home workout so it works ALL the muscles in the body as well as being downstairs neighbour-friendly. You won't do any jumping jacks, burpees or tuck jumps here.

No kettlebell? No worries: try this home workout with NO weights

And consider this: the best time of day to workout for maximum weight loss

If you are new to working out, please make sure you do a full warmup and pay extra attention to your lower back: you will need a strong core for kettlebell cleans and deadlifts. If your core needs more training, check out the best core workout we put together. Please be mindful of your surroundings and make sure there is enough space around you so you can swing that kettlebell freely without knocking your new TV off its stand.

If you are at all concerned about doing this 10-minute full-body single kettlebell home workout, had issues with obesity previously or are recovering from an injury, please consult a medical professional first and get a training buddy to keep an eye on you as you work out. When it comes to working with weights, it's better to be safe than sorry.

For more kettlebell and bodyweight workouts, check out Eric's Instagram (@primal.swoledier) and Youtube accounts. He and his team also have a new app coming soon with structured workouts; keep your eyes peeled!

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Amazon UK has some kettlebells at least

Amazon USA does too!

Generally speaking, kettlebells are selling out as if they are toilet roll in the early days of lockdown. However Mirafit UK has a selection that will probably suit most people.

Shop kettlebells at Mirafit

Argos may have kettlebells in your local area

Fitness Superstore has a few kettlebells

JTXFitness, basically has no kettlebells, but they'll come back in stock at some point.

(Image credit: The Protein Works)

If you are after those sweet gains, eating the right amount of protein is as essential as the training itself. Only training would not be enough to build a strong frame, you also need to aid muscle repair and regeneration by providing your body with protein throughout the day. An average adult need anything in between 1.6-2 grams of protein per body kilo per day if they work out actively.

The most convenient way to consume protein is to mix protein powder with water or milk/substitute and have it as an on-the-go snack after the workout. For the best results, use a protein shake blender to mix the ingredients. Alternatively, you can also snack on protein bars or the best jerky instead of chocolate or biscuits.

It you have a fast metabolism, consider taking weight gainer protein: these meal replacement powders have loads of carbs as well as protein, helping you gain weight easier as you bulk up.

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The workout consists of 10 sets where you perform the following kettlebell flow:

Each set is 60 seconds long with 40 seconds work and 20 seconds rest. Go as hard as you can for 40 seconds without compromising your lower back and the integrity of your wrist bones. Controlled movement is essential, pay attention to where the kettlebell is and how you will move it from one exercise to the other.

SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at Amazon UKSIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help users achieve a 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. A great alternative to midday runs, using the SIXPAD won't make you sweat but will still provide some degree of muscle stimulation.View Deal

(Image credit: Eric Leija)

Go down on the floor in a high plank position with one arm resting on the kettlebell. Do a push up and as you return to the starting position, pull the arm up that's not on a kettlebell in a rowing movement. Keeping your core engaged will prevent your hips from twisting. Place the hand back down on the floor and return to the staring position yet again.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Jump up and grab the handle of the kettlebell with the same arm that was resting on the kettlebell in the previous exercise. Your back should be straight, knees bent, glutes and quads engaged. Lift the kettlebell up using your glutes and quads until your are standing tall, then release it back down using one smooth controlled movement.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

From here, you want to pull the kettlebell up using your biceps and back muscles. You want to pull the kettlebell up and back a bit in order to fully activate the biceps and the upper back muscles. Once there, release the kettlebell back onto the floor and return to the starting position.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

You want to swing the kettlebell back in between your legs to gather some momentum and then swing it up and onto your shoulder. Make sure you have a firm grip on the handle and that you swing it around the wrist and not over the hand as you rest it on your shoulder. You don't want to injure your wrist by banging the kettlebell against it all the time.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Once the kettlebell is up at shoulder height, perform a deep squat, bending the knees and keeping the upper body tall. Push from the glutes and the quads as you stand back up, using your core to stabilise yourself.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Once you're standing tall again, you want to push that kettlebell up until your arm is fully extended. Keep that shoulder engaged and your body and arm straight, especially when your arm is fully extended. You wouldn't want to be unbalanced when you dangle a kettlebell over your head. Then, lower the kettlebell back down to the ground.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

(Image credit: Eric Leija)

(Image credit: Eric Leija)

The final exercise in this flow is the most complex one too, the snatch. You want to use explosive yet controlled power all the way through the movement as you lift the kettlebell off the ground and raise it high above the head. Just like when doing the clean, you would like to rotate the kettlebell around gently so it doesn't slam into your wrist every time you do a snatch. Finally, lower the kettlebell down onto the floor.

Once done with the flow on one side, repeat the same flow using the other hand. Keep alternating sides until the 40-second set is up.

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Read more from the original source:
This is the best kettlebell workout we've seen: a full body workout to get you summer beach ready in 10 minutes - T3

FoodNutrientsWhy its good for youapplesfiber, vitamin C, and antioxidantsAn apple a day, right? Itll fill you up between meals, keep you regular, and pack in some vitamins at the same time.avocadosHealthy fat alert! Avo also has potassium, fiber, and vitamin C.Fat is brain food. Do we really need another reason to order more avo toast? bananaspotassium, vitamin B-6, and fiberPotassium is essential for everything from brain function to heart health. Maybe the saying should be A banana a day blueberriesantioxidants and fiberThese juicy little numbers are packed with antioxidants to help you fight off sickness, among other benefits.orangesvitamin C, babyOranges are the OG vitamin C supplement. Vitamin C helps keep your immune system running smoothly.strawberriesvitamin C, fiber, and manganeseThese babies are low carb, delicious, and packed with vitamins. Need we say more?eggsprotein, protein, proteinEggs once had a bad reputation as a cholesterol bomb, but recent research suggests theyre perfectly healthy. Theyre also tiny packages of protein goodness.lean beefprotein + ironLean beef is the king of protein sources. The fact that its rich in energizing iron is the cherry on top.chicken breastsprotein + B-complex vitaminsChicken isnt as high in protein as lean beef, but it is lower in fat. Its an all-star in the protein department.lambprotein (again) + omega-3 fatty acidsMost lambs are grass-fed, which means theyre likely to be lean and packed with nutrients. The omega-3s are good for your heart.almondsvitamin E, antioxidants, magnesium, and fiberAside from adding a bit of protein, a handful of almonds boosts your vitamin and mineral intake. chia seedsGet this: 1 oz of chia seeds = 11 g of fiber + magnesium, calcium, and manganeseTheres a reason chia seed pudding is like a secret superfood dessert. Chia seeds keep your gut regular while loading you up with essential minerals.coconutsfiber and fatty acids (medium-chain triglycerides, aka MCTs, to be exact)Sure, coconuts taste like heaven. But their MCTs, which promote ketosis, really set this plant apart.macadamia nutshealthy fats, vitamins, and mineralsMacadamia nuts are crunchy and full of healthy nutrients like vitamin E and magnesium. walnutshealthy fatty acids, alpha-linolenic and linoleic acids, and other common nutty nutrientsResearch suggests eating walnuts on the reg could lower cholesterol, which can reduce your chance of a heart attack.asparagusvitamin KWhats better than popping a vitamin K supplement? Noshing on low carb, low cal roasted asparagus. bell peppersantioxidants + vitamin CThese colorful beauties boost your immune system in the crunchiest, yummiest way. broccolivitamins C and K, fiber, and even a bit of protein!Protein in a veggie? Plant eaters, enjoy your vitamin-induced healthy hair and immune boost on the side.carrotsbeta carotene, vitamin K, and antioxidantsThe same beta carotene that makes carrots orange will convert to vitamin A in your body, promoting healthy skin.cauliflowersulforaphane, fiber, and several mineralsResearch suggests sulforaphane (try saying that three times fast) could protect against heart disease.cucumbervitamin K and other nutrients plus, hydration!TBH, cukes are mostly water. This makes them a super-healthy low carb snack that also sneaks in a few vitamins.garlicbioactive organosulfur compoundsScience says bioactive compounds in this Italian cuisine mainstay are so powerful theyll weaken your cold and flu symptoms. Garlic knots 4evah.kalevitamins C and K, fiber, and is salad a nutrient?We all know leafy greens are the lifeblood of superfood green smoothies and crunchy summer salads. Kale is fibrous and rocking that vitamin life.onionsnutrient-dense full of a vitamin/mineral comboLove em or hate em, these bad boys offer a nutritional bang for your caloric buck. (See what we did there?)tomatoesvitamin C and potassiumIts a vitamin-rich fruit so low in sugar that it acts like a vegetable. How much more #wholesome could it be?salmonomega-3 fatty acids, vitamin D, and protein Did you know consuming omega-3s on the reg could help you live longer? Maximize your benefits by eating salmon on a bed of greens or with a helping of healthy berries and other fruits.sardinesLoaded with nutrients, sardines are a perfectly balanced food.Since you eat the whole sardine, you get the benefits of organs, bones, and brain nutrients. Yum!shellfishlots o protein, fatty acids, and micronutrients like B-12 and ironClams, mollusks, and oysters are nutritionally dense, so youll get a mini health boost in every bite.shrimpprotein, selenium, B-12, and moreThis is one of your best high protein, low fat hors doeuvre options. troutsame nutrients as salmon, different taste (variety is the spice of life!)Trout = a toast to long life, glowing skin, and strong muscles and bones!tunalean protein + all the amino acids your body desiresLow in fat and high in protein, tuna is energizing, heart-friendly, and super healthy in general. Just watch your mercury intake.brown ricefiber, vitamin B-1, and magnesiumTheres a reason brown rice is such a staple all around the world. Its an affordable, nutritious way to fill up on fiber.oatsbeta-glucan (nutritious fiber)Science says beta-glucan helps with high cholesterol. A 2011 review of studies found that people who ate oats with at least 3 g of beta-glucan daily reduced their LDL (bad) cholesterol by up to 7%.quinoafiber + magnesiumSuperfood alert! Quinoa is on the A-list of health foods for its tasty take on plant-based protein and fiber.Ezekiel breadpacked with healthy whole grains and legumesWhile many breads are full of simple carbs, Ezekiel bread is made from organic sprouted whole grains. homemade low carb breadsgrains, fiber, and any extra nutrients you throw in The healthiest bread is probs the one you whip up yourself. But stick to nutritionally dense ingredients like whole grains, sprouted grains, and nutrient-packed nuts and seeds.green beansa rich source of vitamins A, C, and K.Its important to rinse and drain canned green beans to reduce sodium content.kidney beansfiber, vitamins, mineralsLike green beans, kidney beans offer a veg-tastic protein option. Just make sure to cook them fully raw kidney beans are literally toxic.lentilsfiber + proteinLentils are a vegan favorite because theyre tasty, versatile, and full of meatless protein.peanutsantioxidants + proteinPeanuts are an easy, breezy energy boost just watch the salt.cheesecalcium, protein, and (sometimes!) probioticsLet all the cheesemongers breathe a sigh of relief. Despite getting bashed as a tummy-turning artery clogger, certain types of fromage are great for strengthening your bones and boosting gut health.whole milkcalcium, healthy fats, vitamins, and mineralsCalcium strengthens your bones, teeth, and muscles. yogurtprobiotics FTW!Yogurt is the OG tonic for good gut health.butter (from grass-fed cows!)calcium, vitamin K-2, and omega-3 fatty acidsResearch suggests vitamin K-2 could be beneficial for bone health and heart health. And springing for grass-fed butter means youre getting more vitamin K, healthy fats, and omega-3s.coconut oilMCTs, baby!MCTs are known to help with memory, and coconut oil itself could help burn belly fat.EVOO (extra-virgin olive oil)antioxidants + monounsaturated fatsThe healthy fats in extra-virgin olive oil give your body the fat it needs without all the stuff it doesnt. It doesnt hurt to have a few antioxidants on the side! potatoespotassium, vitamin C, and other vitamins and mineralsAside from nourishing your body with healthy vitamins and minerals, potatoes are just plain satisfying. In a 1995 study of 38 foods, boiled potatoes took the prize as most filling!sweet potatoesantioxidants, fiber, B vitamins, and several other micronutrientsSweet potatoes are often touted as being healthier than their basic white counterparts. In reality, theyre equally healthy. But sweet potatoes have a lower glycemic index, in case youre watching your blood sugar. apple cider vinegaracetic acidACV is praised as an immune booster, a weight loss elixir, and more.dark chocolatemagnesium + oodles of antioxidantsCan we just say that dark chocolate is the healthiest dessert on the planet? Since science says the cacao seeds are a legit super fruit, yes, yes we can.

Read the rest here:
75+ Healthy Foods for Back-to-Basics Wellness - Greatist

Jacob Kiper, a father of 8-year-old twin sons, plans to celebrate Father's Day this year by going on a hike with his family.

It's a Father's Day activity that Kiper, 38, never could have dreamed of doing with his sons even two years ago, when he weighed nearly 300 pounds.

"My kids just turned 8 years old, and for sadly half of their lives I gave them a dad who couldn't be physically active, who couldn't chase them, didn't have energy," said Kiper, of Owensboro, Kentucky. "I like knowing now that I've given my kids the dad they deserve."

PHOTO: Jacob Kiper, 38, a father of two from Kentucky, lost 129 pounds on WW. (Jacob Kiper)

Kiper has lost 129 pounds over the past 2 1/2 years. He started his weight loss journey in January 2018, when he, at his wife's urging, joined WW, formerly known as Weight Watchers.

"Over the years, my wife started to get very worried knowing that I have a family history of heart disease and health problems related to poor diet," he said, adding that the concerns grew when the couple's sons were born. "She really wanted me to give an honest effort to take back control of my health."

Kiper started on WW by paying attention to his portion sizes, which he had never done before, and switching out fried foods for leaner cuts of fish and meat.

"Before WW, my diet was less than healthy," he said. "I ate lots of fried food. I'd have doughnuts frequently. Rather than eating one serving of food I was probably eating three or four. My daily diet was a wreck."

MORE: Quarantine's silver-lining: A renewed bond between fathers and children

Kiper started measuring his portions and sticking to healthy foods that were low in points on the WW program so he could still eat well and not feel deprived.

PHOTO: Jacob Kiper, 38, a father of two from Kentucky, lost 129 pounds on WW. (Jacob Kiper)

"The first week I saw the scale drop, and there was a moment of, 'Oh, I can do this. This actually works,'" Kiper recalled. "Then I was four weeks in, and a coworker asked me if I was losing weight. I hadn't told anyone so that felt really good, and that was a big motivating factor to keep going."

Kiper continued focusing on his diet -- eating mainly fruits, vegetables and high-protein foods -- and continued to see small wins, both on and off the scale.

"I went out in the backyard with my kids and decided I was going to try and run and chase them, and as I was running I realized that five years into their life this was the first time I'd ever been able to run with my kids," he said. "This was several months in, and I realized I could run and not lose my breath. I actually had the ability to run and chase my kids."

Kiper said he went to the gym early on in his weight loss journey but got burned out, instead relying on what he calls "dad physical activity," things like playing with his kids and taking them on hikes.

MORE: These girl dads are making 'Hair Love' magic in real life

"I can chase them. I can wrestle them. I can run with them, hike with them, and hopefully they're not going to have a lot of memories, other than pictures, of an unhealthy dad," he said of his relationship today with his sons. "I like knowing that I've given them a better version of a dad."

PHOTO: Jacob Kiper, 38, a father of two from Kentucky, lost 129 pounds on WW. (Jacob Kiper)

Story continues

Now that Kiper has hit his goal weight, he said he sees not only the physical changes of his weight loss but also the mental changes, both at home and in his work as a mental health counselor for people with HIV/AIDs.

"Part of my job is encouraging people and coaching them through making general wellness changes in life," he said. "When I'm trying to coach people through making big life changes to improve their overall wellness while I myself was living a very unhealthy life, I was very aware of that hypocrisy."

"Now that I've retaken control of my own health, I feel much more empowered and I feel much more confident making patients at our clinic make some of those decisions," Kiper added. "I've seen how many of the patients have responded to the changes I've made and that helps me be more effective at doing my job."

For people looking to jump start their own wellness journey, Kiper said to remember that weight loss is "not necessarily linear."

PHOTO: Jacob Kiper, 38, a father of two from Kentucky, lost 129 pounds on WW. (Jacob Kiper)

"There will be setbacks from time to time," he said. "While my weight has come off, there have certainly been days or weeks where my eating was less than honorable and not something I was real happy with, but I kept at it and got back on track and kept moving forward."

Man loses 129 pounds to be able to run with his twin sons: 'Ive given my kids the dad they deserve' originally appeared on goodmorningamerica.com

Read more:
Man loses 129 pounds to be able to run with his twin sons: 'Ive given my kids the dad they deserve' - Yahoo! Voices

Exercise: If you are involved in some physical activity that makes you sweat, you need extra water to cover the loss of fluids. When you are working out, have water before, during and after a workout. If you do intense physical activity, you can opt for a sports drink that can help replace minerals lost during a workout.

Weather: Hot and humid weather can make one sweat more and lose more bodily fluids. Sometimes extreme hot weather can also cause dehydration. Thus it's advised to keep sipping water and other cooling drinks in hot weather.

Overall health: Your body can lose fluids when you get diarrhoea and vomiting. Drink more water and ORS solution in this case. Some other conditions like bladder infections and urinary tract infection might also require you to take more liquids.

Pregnancy and breastfeeding: Women, when pregnant or breastfeeding, need additional fluid to stay hydrated. According to studies, pregnant women should drink about 2.4 litres of fluids and breastfeeding women need 3.1 litres of water every day.

See the original post here:
How much water should you drink in a day? - Times of India

Ever wondered why some people can eat to their hearts content while others agonise over every calorie and still struggle to shed those stubborn kilos?

A study published in the journal Nature Food might offer some consolation for the battlers.

It adds to mounting evidence that people have uniquely individual responses to diets, showing some bodies are better at expelling calories than others, regardless of what theyve eaten.

Healthy volunteers were given four different diets in random order over three days under supervision so they couldnt cheat and daily urinary chemical metabolites were measured using molecular profiling.

The diets had varying levels of adherence to the World Health Organisations dietary recommendations for eating lots of fruit, vegetables and fibre, ranging from high to low compliance (low being equivalent to a fast food diet).

Each diet triggered different metabolic responses within and between individuals, and these were related to blood glucose levels, says co-author Jeremy Nicholson from from the Australian National Phenome Centre at Murdoch University.

Perhaps not surprisingly, they found that our microscopic friends played a role.

Several of the chemicals that changed in the urine were generated by the gut bacteria, says Nicholson, which is consistent with the fact that people have different gut bacteria and that these bacteria can use different foods as fuel.

Interestingly, volunteers metabolic profiles following the healthiest diet corresponded to those seen in lean people, while the junk food diet profiles aligned more closely with that of obese people.

So, on balance, eating healthier food is clearly better; but its not so black and white.

Developing a dietary metabolic score from their results, the team found that 12 out of 19 participants increased their score positively in response to the healthy diet while 13 individuals scores went down after the fast food diet.

The difference between the least and most calories excreted in peoples urine was four percent, equating to four calories a day. That might not sound like much, but it adds up to 1500 calories a year, or 215 grams of fat difference.

As many people would attest, such small changes can creep up over time. The researchers explain that adults gain an average of 500 grams per year, which is about 3500 calories an excess of less than 10 calories per day.

The study adds to the growing field of precision medicine, which could help health professionals tailor peoples diets to individual metabolic profiles, helping to boost weight loss and mitigate risk of chronic diseases.

This is a real paradigm shift in personalised nutrition research, says co-author Gary Frost from Imperial College, UK.

[F]or the first time we have tools that can rapidly evaluate the diet-microbiome interactions that affect individual responses to complex diet patterns in the real world.

It might also help inspire people to change dietary habits, a notoriously difficult feat. As Nicholson suggests, knowing something is specifically good for you is more motivating, making it more likely that youll do something about it.

Obesity researchers would argue this still doesnt let the fast food industry off the hook for its pervasive influence on diet, disease and health inequalities.

See the original post:
Why some people find it easier to lose weight - Cosmos

To stick to a healthy diet plan, one must ensure that the salads you eat have a perfect balance of essential nutrients like proteins, healthy fats, carbs, fiber, antioxidants; this will help in giving your body the much needed nutrition. However, we often use many ingredients to amp up the taste without paying heed to the ingredients that can silently add on to our weight.

If you are on a healthy diet, then you must opt for low-fat and low-calorie salads like Sprouts salads, Bean salads with lean meat, Salmon Avocado salad, Turkey and Cottage Cheese salad, Fruit salad with low fat cream, Lentil and Tofu salad, Khimchi salad and the list goes on. In fact, there are thousands of things you can put together and make a hearty salad but what to add is the key to a healthy weight management.

According to Tanya S Kapoor, Nuts and seeds being high on antioxidants helps boost our immunity. Adding good protein in the form of chicken, fish, egg, tofu and paneer. Legumes can make a salad even better as it helps in strengthening our muscles. Adding good fat to our salad helps absorb nutrients even better from the raw vegetables. One can add avocado, olive oil, virgin coconut oil or lemon based homemade salad dressings to keep it healthy.

See more here:
If you think you can eat salads to lose weight, read this! - Times of India

Age: 53Occupation: Assistant ProfessorHometown: PittsburghStart Weight: 230 poundsEnd Weight: 175 poundsTime Cycling: 12 years

I used to be a fitness instructor when I was in my 20s. Then in 1990, I moved from Sacramento, California to Pittsburgh, where I focused on my advanced educationa masters degree in rehab counseling and later a Ph.D. in counseling psychology. I married in 1994, and we had children in 99 and 2003.

Basically I was focused on other areas of life, and exercise and fitness became an afterthought. After we had our first child, I weighed around 230 pounds (fat not muscle), my cholesterol was high, and I had a bad back and knee pain.

There was a brief period around 1995 or so when I went on Weight Watchers and lost about 40 pounds, but I gained that back fairly quickly. Eating too much combined inconsistent exercise at minimal intensity kept the pounds on. I never challenged myself beyond 60 to 70 percent of my target heart rate.

Around 2008 I was having health issues with high cholesterol and severe back pain. I weighed around 220 pounds. That same year, I had a career change with a new office space. I decided that enough was enough with my unhealthy lifestyle and decided to start riding an old Trek bike that I had for many years. I began riding to work regularly which helped with a great deal of weight loss.

In 2010, a friend introduced me to mountain biking and took me into a local park (Frick Park) which has some great mountain bike trails. I loved it immediately and bought my first real mountain bike that year. Around 2013, another friend suggested riding with a cycling team. I gave it a try and entered my first race in 2013a mountain bike short track race.

I thought I was in good shape having ridden to work the last few years, but after the race I thought I would have a heart attack from the exertion! I was not in race shape. I tried some cyclocross races which further reinforced to me that I was not in race shape. I ended up joining a team in 2013 and began riding with other riders to get into race shape. From that point on Ive raced mountain bikes and cyclocross every year.

I now weigh 175 pounds and rarely go above 180. Additionally, cycling has been a blessing on my lower lumbar back problems. Just as an example, one time while in grad school when I was overweight, had a back flare up after just sitting down on a chair. The pain was so bad my fellow students had to call EMS to have me taken to the emergency room, and my wife drove from Pittsburgh to West Virginia to pick me up. Since Ive been consistently cycling at a competitive level, my back has not flared up like that again.

As for my eating habits, at first I was on a very low-fat diet with limited calorie intake because of my tendency toward high cholesterol. Since Ive been racing and riding at high levels, Ive been able to cheat a little more and still maintain my weight. I still do not eat fast food or fried food, I limit eating fats like butter, I mostly eat egg whites with only a small bit of yolk, and I maintain a good level of protein especially now that Im in my 50s.

Though exercise has helped me with most health problems, I still have joint arthritis, but it rarely bothers me. Its mostly mountain biking that affected my arthritis because of the constant tension and jarring of the legs and arms. My arthritis is advanced in my left knee and I also have right shoulder arthritis. However, the most I do is take Advil after a long or intense mountain bike ride. Casual mountain biking (two hours at a moderate pace) doesnt bother me that much.

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Now, I average 80 to 100 miles a week, sometimes more. To get my miles in, I road ride to work. On weekends (sometimes during the week) I gravel or mountain bike ride. I occasionally do off-road and mountain bike races. I also work in strength training twice a week and play tennis a few times a month. And, I participate in about 12 to 16 mountain bike and cyclocross races a year.

In the future, Id like to go on more mountain bike rides in new and interesting places. I would like to be a mountain bike instructor to help people in my age range, and maybe younger, learn the fitness benefits of cycling.

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A Career Change Helped This Cyclist Lose 55 Pounds | Cycling Weight Loss - Bicycling

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