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Peanut Butter Oatmeal (Photo Credits: YouTube / Sweet Treats)

Going on a weight lossregime doesn't always mean going calorie deficit. There is indeed a necessity to include foods in your diet which help in fat loss and simultaneously also aid in preserving lean muscles of the body. There are a few dishes where a combination of two healthy ingredientsis used as a base to enhancetheir nutritional properties. Also, for a healthy body, it is vital to have a full-fledged breakfast which comprises of nutrient-dense ingredients.One such dish is peanut butter oatmeal for breakfast which can help in weight loss and also serve as a protein-rich dish for vegans and vegetarians.Eat Dinner Like a Pauper for Weight Loss; Heres A Look at Some Healthy Night Meal Recipes.

Oats are a superfoodwhich is recommended by a majority of nutritionists. They are one of the best sources of important vitamins, minerals, fibre, and antioxidants. On the other hand, peanut butter is low in carbohydrate and rich in healthy fats which are required by the body. Peanut butter oatmeal is ideal breakfast for vegans and vegetarians as they can fulfil their protein and other nutrient requirements from this dish. It must be noted that peanut butter oatmeal preparation does not include milk or any dairy product and is, therefore, ideal for vegans and also for people who are lactose intolerant.How to Eat Idli to Lose Weight (Watch Video)

Peanut Butter Oatmeal For Weight Loss

The presence of the soluble fibre beta-glucan in oats helpyou lose weight by promoting healthy gut bacteria and increasing the feeling of fullness, while peanut butter consists of monounsaturated fat which regulates the triglyceride and cholesterol levels. Peanut butter mixed with oatmeal gives a perfect texture to the dish and also enhances the taste. Apart from this, other ingredients like banana and chia seeds in peanut butter oatmeal recipe add to its nutritional content. Banana is rich in potassium which is good for the heart, while chia seeds are an excellent source of omega 3 fatty acids and antioxidants which smoothen the functioning of different systems in the body.

Peanut Butter Banana Oatmeal Recipe

Those who complaint of healthy dishes possessing a bland taste will not say so for peanut butter oatmeal. You should definitely trythis dishfor your breakfast. However, it must be noted that this dish is not solely responsible for weight loss and an overall healthy diet along with some exercise is also necessary to stay fit.

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Peanut Butter Oatmeal For Weight Loss: Heres The Protein-Rich Breakfast Recipe For Vegans & Vegetarians - LatestLY

Virtual conference presents progress and pitfalls in understanding the best way to lose excess weight.

Many of us are eating differently during the COVID-19 pandemic, and some are taking the stay-at-home lifestyle as an opportunity to work on weight loss goals. Get the latest research findings on fad diets, losing weight and healthful eating at NUTRITION 2020 LIVE ONLINE, a virtual conference featuring leading nutrition experts from around the world.

NUTRITION 2020 LIVE ONLINEis hosted by the American Society for Nutrition (ASN), the preeminent professional organization for nutrition research scientists and clinicians. ASNs flagship meeting, Nutrition 2020, wascanceled due to the impacts of COVID-19. Attend the meeting for free online.

Dieting risks

Is your weight loss diet giving you enough nutrients?

Micronutrients are important for keeping your body healthy and warding off disease. In a year-long randomized controlled trial, researchers found that 54 people following one of two diets a low-carbohydrate diet or a high-fiber, bean-rich diet showed similar results in terms of weight loss but were deficient in some micronutrients. While nutrient content varied between the two diets, participants in both groups consumed less than the recommended daily amount of vitamin D, vitamin E, calcium, magnesium and copper.

Neal G. Malik, California State University, is the presenting author. This research will be presented as avirtual abstract presentationbeginning June 1 at 12 p.m. EDT.

When healthy eating becomes an obsession

A new study suggests weight-loss diets may go hand-in-hand with orthorexia nervosa, a potentially damaging obsession with healthy eating. An internet survey of more than 400 college students found more than three-quarters of respondents who reported following a weight loss diet also showed signs of orthorexia, compared to less than 40% among those who were not dieting. Those following a weight loss diet also showed a much higher risk for other eating disorders.

Zhiping Yu, University of North Carolina at Chapel Hill, is the presenting author. This research will be presented as avirtual abstract presentationbeginning June 1 at 12 p.m. EDT.

Looking beyond food

Can gut microbes help or hinder weight loss?

While the microbes living in and on our bodies play a big role in our health, little is known about how they influence weight loss efforts. New research suggests that the type of bacteria in a persons gut may help predict their likelihood of weight-loss success. Out of 36 people participating in a six-month weight loss program, the 12 participants who succeeded in losing the targeted amount of weight (5% weight loss) showed lower concentrations of certain bacteria and higher concentrations of others at baseline compared to participants who did not lose weight. The findings suggest gut microbes may influence weight loss by affecting how the body processes food, researchers say.

Moira K. Differding, Johns Hopkins Bloomberg School of Public Health, is the presenting author. This research will be presented as avirtual abstract presentationbeginning June 1 at 12 p.m. EDT.

Exercise brings no weight loss boost compared to diet alone

A study involving 383 overweight adults found that following a calorie-restricted diet resulted in roughly the same amount of weight loss regardless of a persons level of physical activity. After one year of limiting their intake to 1,200-1,800 calories per day, participants lost just over 20 pounds on average, but the amount of weight lost was not significantly different among participants who exercised an average of 1.5 hours per week compared to those exercising nearly 4 hours per week. The researchers also found that participants level of physical activity did not affect their ability to keep their calorie and fat consumption within bounds.

Carli A. Ligouri, University of Pittsburgh, is the presenting author. This research will be presented as avirtual abstract presentationbeginning June 1 at 12 p.m. EDT.

Nutrition tech

How reliable are commercial nutrition apps?

Researchers examined how calories and nutrients are calculated in two commercial nutrition apps CalorieKing and MyFitnessPal compared to a reference database used by scientists, the University of Minnesota Nutrition Coordinating Center Nutrition Data System for Research (NDSR). Overall, the apps were similar to the NDSR in counting calories and nutrients for the 50 most commonly consumed foods, with a few exceptions. MyFitnessPal was less reliable in its assessment of total fat and fiber intake for all foods, and was especially unreliable when it came to calculating calories, carbohydrates and fiber content of fruits. This variability underscores the need to compare nutrition apps with validated data sources if they are to be used in research and practice, researchers say.

Annie W. Lin, Northwestern University, is the presenting author. This research will be presented as avirtual abstract presentationbeginning June 1 at 12 p.m. EDT.

Personalized weight loss program does not bring added confidence

Researchers are exploring whether a weight loss diet can be made more effective by accounting for how a persons body responds to specific foods. Early results from the three-month data involving 75 participants suggest this personalized approach has no effect on how people perceive their ability to resist overeating compared to a one-size-fits-all diet. The researchers plan to continue the study to examine how a personalized diet might affect participants confidence or actual weight loss in the longer term.

Lu Hu, New York University, is the presenting author. This research will be presented as avirtual abstract presentationbeginning June 1 at 12 p.m. EDT.

NUTRITION 2020 LIVE ONLINE is a dynamic virtual event showcasing new research findings and timely discussions on food and nutrition. The online meeting, held June 1-4, 2020, is hosted by the American Society for Nutrition (ASN) with support from the ASN Foundation. ASNs flagship meeting, Nutrition 2020, was canceled due to the impacts of COVID-19.

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Latest Scientific Findings on Weight Loss Opportunities and Diet Risks - SciTechDaily

With the T-shirt weather already present in May, many people are very keen to lose belly fat fast after putting on some extra weight during the first couple of months of lockdown. It is not difficult to lose weight fast at home, some easy tweaks in your lifestyle and boom! The barrel has disappeared from around your waist. Who knows, you may even reveal that six pack abs you have been hiding under that flab for a while...

Doing 3-move abs workouts are optional but other types of exercising might come handy in your journey to lose belly fat. Most dietary and fitness experts agree that the best way to lose weight is to keep a calorie deficit, meaning you take in less calories than what you expend throughout the day. Going on a special diet like the ketogenic diet or following a structured eating pattern (e.g. intermittent fasting) can help keeping the calories at bay, although it is not essential to adhere to a strict diet.

Below are three top tips that can help you shed belly fat faster.

(Image credit: TRX)

Although strength training has long been associated with muscle building, recent studies show that it's almost as effective in burning fat as doing cardio exercises. Muscle building requires a lot of work from your muscles no surprises there and a more muscular body burns more calories even in its resting state than a non-muscular variety.

Resistance training come in many shapes and sizes, and despite what you might think, even heavy lifting can be easily performed in your home gym, should you have the right type of equipment. You don't need barbells, kettlebells or even dumbbells to have a fat burning home workout session.

You can use your own body as weight and do beginner calisthenics workouts or get a couple of resistance bands and add even more err resistance to your workouts. Suspension training sets, like the excellent TRX HOME2, can provide a full body workout and it can also provide one of the best core workouts too.

(Image credit: Organic Protein Company)

Protein is the magic ingredient in your diet. Being one of the three macronutrients your body needs to function well, protein can aid muscle repair and recovery as well as help weight loss too. It also takes longer to digest protein than most carbs and therefore it will make you feel fuller for longer. Adding some fibre to your meals can also slow down digestion and make you feel more sated too.

You should supply your body with protein from a variety of sources: lean meat, nuts/nut butter, fish, dairy products, tofu and green vegetables are all excellent sources of protein.

If you down feel like chowing down on a piece of salmon on the street just to get your protein fix, you can drink protein shakes which are made by mixing protein powder and water (or milk/milk substitute). You can use a protein shake blender if you want those flavours to mixed properly.

Even more convenient way to consume protein is to have a protein bar or jerky as a snack: these are pre-packaged, flavoursome and most usually low in fat and carbs (sugar) as well.

(Image credit: Getty Images)

No, you shouldn't drink more alcohol, if anything, you should rid alcohol from your diet for quick weight loss results. However, drinking the right type of drinks can help boost metabolism and improve overall health too.

Drinking coffee, especially black coffee, has a range of health benefits and the caffeine in coffee can help speed up metabolism too. Nutritionists also recommend drinking green tea for the same reasons as coffee. Both should be drank in moderation, however, and not all the time, if you would like to avoid negative side effects.

Another type of drink you would like to drink more is water. Water is essential for our bodies to function well and most people drink way less than needed. It is recommended to drink at least two litres of water a day for optimum bodily performance.

Drinks to avoid include sugary fizzy drinks, fruit juices and alcohol.

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These 3 workout and diet weight loss tips for men are so easy but they actually WORK - T3

If there ever was a multi-use fruit, it's bananas. You can bake them into bread, throw them on some pancakes, dip them into chocolate, and make them into ice cream. Plus, they're and easy, portable snack that's packed full of good-for-you vitamins and minerals.

But are sweet, filling fruits like bananas good for weight loss? After all, bananas do contain their fair share of sugar and carbs. Turns out, they're still a *great* food for people who are trying to lose weight, says Tamsin Jordan, a registered dietitian in New York City. "Bananas are a nutritional powerhouse that provide an array of health benefits," Jordan says. "One large-sized banana provides roughly 10 percent of your daily potassium needs." And that's just one of its many micronutrients.

You can definitely incorporate bananas into your diet without straying from your weight-loss goalsthe key is looking at your nutrition as a whole. Here's how bananas can impact your weight loss, according to a dietitian.

One small, ripe banana is about 112 calories, according to the U.S. Department of Agriculture. It's made up of 0.85 grams of protein, 26.4 grams of carbs, 2 grams of fiber, and 0.3 grams of fat. It's also rich in vitamins and minerals, like potassium, phosphorous, magnesium, vitamin C, and folate.

Bananas are chock-full of nutrients that aid the body in different ways. It's no secret that bananas pack loads of potassium: about 375 milligrams per banana. "This essential mineral works in partnership with sodium to control fluid balance within the body," says Jordan, who adds that upping your potassium intake may help decrease blood pressure levels.

Bananas are also full of vitamin C, which aids the body's immune system. "In addition to helping with immunity, vitamin C neutralizes free radicalsthereby reducing cellular damage, which helps delay aging," Jordan says. "Magnesium is important for nerve transmission, heart contraction, and glucose and insulin metabolism."

Vitamin C is also good for the skin, as it protects skin cells from oxidative stress, supports collagen production, and improves the skin's hydration. If you like green bananas, you can also experience benefits in the gut department, since the resistant starch content of green bananas make them an ideal fuel source for healthy gut bacteria, which in turn aids digestion and weight control, explains Jordan.

If you still want to experience the health benefits of green bananas without actually eating them, try adding green banana flour to your next smoothie. Women who consumed green banana flour lost weight and experienced improvements in their body composition, per a study in the Journal of Nutrients.

There's a misconception that the fruit isn't ideal for weight loss due to its carb content, Jordan says. Fruit can be a great weight-loss food. "Rather than focusing on having no carbs if you're trying to lose weight, you want reach for 'slow carbs,'" Jordan explains. "While eating bananas wont directly lead to weight lossnutrition is never that simplethey can help with weight loss."

The banana's fiber content allows for the slow release of glucose into the bloodstream, which in turn helps with appetite control by helping you feel fuller for longer. "The fruits sweet taste also offers a healthy way to satisfy your sugar craving," says Jordan. "They contain easy-to-digest carbs, which provide a great energy boost before, during, or after a workout."

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When it comes to snacking, Jordan often recommends thinking about consuming foods in pairs. Her pro tip: Pair a carb-containing food with a protein or healthy fat. So in the case of bananas, a good option is to pair one with peanut butter. "Eating a tablespoon of peanut butter that contains protein and fat will delay the digestion of the sugar in the banana and increase your satiety," she says. Having a plan will help you stay on top of your weight-loss goals while incorporating bananas into your diet.

Jordan recommends her clients front load their calories to support maintaining a healthy weight, citing a study in the Journal of Obesity that found that the body is more effective at burning calories in the morning.

But she also says when it comes to having a banana, it's not worth getting caught up on timing since they are beneficial at any time of the day.

As bananas ripen, their sugar content increases, which in turn raises the score of their glycemic index (GI); Jordan explains that the GI index is a measure of how quickly a food causes your blood sugar level to rise. Green bananas have a low score.

Still, even a ripe banana has a low GI score in comparison to other fruits. Green bananas aren't necessarily better for weight loss than ripe bananas, but what you should have really depends on your goals, Jordan says. "The ripe yellow variety will give you a quick energy boost, perfect for fueling a workout," Jordan notes. "On the other hand, the high resistant starch content in green bananas will satisfy your hunger for longerand therefore might make a better option for a less active part of your day."

There really is no limit on the number of bananas you can eat unless you have an impaired kidney function which could affect your body's ability to excrete potassium, says Jordan.

But when it comes to weight loss and health, moderation and variety are key, adds Jordan: "Mix things up throughout the week and eat different fruits to ensure you are getting all the nutrients you need."

Though fruit is a nutritionally dense, low-calorie food that's unlikely to cause weight gain, you also don't want to overdo it, recommends Jordan. She advises limiting your fruit intake to two to three servings per day, prioritizing them at breakfast time and as snacks between meals, and going hard on the veggies during lunch and dinner.

The bottom line: Bananas (of any ripeness!) are a diet-friendly food and a delicious option as part of a weight-loss plan.

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Are Bananas Good For Weight Loss? What Nutritionists Say - Women's Health

Weight loss is a long-term process that requires you to do an array of things including hitting a gym, having the right food, and avoiding certainlifestylehabits like smoking, drinking etc. One thing that people usually do not know is that eating at specific times of the day is as important as having the right meal when you are trying to lose weight. Feeding yourself at any time may hamper your weight loss regime. To burn calories effectively, you need to know when to eat and when not to. Also Read - Weight Loss: Roti vs. Rice, What's Healthier to Eat When You Are Trying to Shed Those Extra Kilos?

This way of dieting will not only help you shed those extra kilos but also allow you to eat whatever you wish to. Yes, you read it right. You do not need to ditch your favourite food items for getting the body of your dreams. This method of dieting is called intermittent fasting. Its basic principle is to restrict the intake of calorie for a stipulated duration. Also Read - Weight Loss: Consume Jaggery With Warm Water to Detoxify Your Body And Shed Those Extra Kilos

If you wish to followintermittent fasting, you need to divide a day/week into fasting and eating periods. There are 5 ways to follow intermittent fasting. The first one is to do it through zero-calorie restriction. It requires you to fast on one day and feast on the other day. Days when you are fasting, your food intake should be minimal and it should only include liquids. Also Read - Weight Loss: Here is How This Super-Food Can Help You Shed Those Extra Kilos

The second way to follow intermittent fasting is with calorie restriction. This method requires you to fast on one day and feast on another. And, you should only have water and herbal teas on the day of fasting. Your calorie intake should be zero on that day.

The third form of intermittent fasting asks you to follow time-restricted feeding. You need to eat only during the set 6 to 8 hours of the day and avoid having anything during the rest of the day. Doing this will improve your metabolism and will help your body burn calories more effectively.

The fourth intermittent dietary pattern allows you to have food for 5 days a week and fast for 2 days. You should restrict your calorie intake to 600 calories on the days of fasting and can have anything when you are allowed to eat.

The fifth and the most popular intermittent fasting method requires you to fast once a week or a month. During the rest of the days, you should eat moderately.

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Weight Loss: Eat at These Specific Times of The Day to Get The Body of Your Dreams - India.com

I'm Sydney Torres (@syd_journey), and I am 28. I live in San Diego and work in insurance. I was almost 300 pounds when my husband and I decided we wanted to start a familythat's when I changed my eating habits and started to exercise. I've lost 90 pounds.

My husband and I went to Japan for my sister-in-law's wedding in 2017, and I was close to 300 pounds. I remember having to sit out on a few really fun sightseeing activities that involved waking uphill because they were too much for me. Thats when I knew that my weight was holding me back from doing simple things like enjoying life and time with my family.

More recently, my husband and I talked about wanting kids. And when I reflected back on that trip I realized that my body was in no condition to carry a child, and I worried that I could run into health issues. Thats when I decided to make a change.

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I was pretty much hooked on fast food before starting my weight-loss journey. My husband always wanted to cook healthy meals at home, but I only wanted and craved fast food. So when I decided to make a change, I gave up the greasy burgers and fries and started eating my husband's home cooking. A lot of his cooking included traditional Japanese foods: nabe hot soup, veggies, and lean meat dishes, for example.

Another thing that really helped me was having fresh fruits for dessert. We cut up strawberries, apples, or peaches and stuck them in the freezer for a few hours to create a healthy ice cream substitute.

I could immediately tell a difference in my body just by feeding it nutritious foods. These changes actually made me crave healthier choices. I won't lie, I still get hankerings for burgers and fries, but now I make them at home instead of going out so I know exactly what's inside my meal.

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Rain or shine, I made sure to go on a walk. Making that daily commitment to myself was so important. Twenty minutes might not seem like a lot but it helped me form a healthy habit and develop consistency at the beginning of my weight-loss journey.

Once I realized that I could maintain a workout schedule on consistent basis, I moved from walking to the SWEAT app by Kayla Itsines. Doing a mixture of intense cardio, strength training, and HIIT circuits really helped me drop the weight.

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My workouts aren't as intense as they were when I was trying to lose weight, but I've built a good foundation to stay active, and I'm even using SWEAT during my pregnancy. And some days when I'm feeling a little tired I just take it back to the basicsmaking sure to go on a 25- to 30-minute walk when possible each day.

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To anyone else trying to lose weight, remember that it's a process and it's important to be proud of yourself throughout the journey. I had to learn not to say things like, "Well I only lost __ pounds." Take pride in what you did lose and do your best to stay as positive as possible. Even if you slip up from time to time, just know that you can always restart as many times as you need. I know I did, and look where I am now.

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'I Discovered Kayla Itsines' SWEAT App And Switched To Home-Cooked MealsAnd I Lost 90 Pounds' - Women's Health

With so much misinformation surrounding obesity, Dr. Catherine Varney is careful with her words. First of all, she clarifies that her patients are not obese, but rather have obesity, which is a disease and not a lack of willpower.

What is clear: Obesity can make us sick and make it harder to fight COVID-19.

Obesity is the underlying cause of all these chronic diseases that were seeing in primary care diabetes, high blood pressure and high cholesterol. Theres nothing obesity doesnt touch even depression, anxiety, sleep apnea, PCOS [polycystic ovarian syndrome], fertility and osteoarthritis. If we can get obesity under control, we can get all these other things under control, says Varney, a UVA Health family medicine physician who is also board-certified in obesity medicine.

Preliminary studies are showing that obesity is second only to older age as the main driver for people needing hospital care due to COVID-19, partly explaining why some younger people are experiencing severe disease. While fighting COVID-19, some of Varneys patients had to be placed face-down on a ventilator to relieve pressure from the extra weight on their chest that would make breathing even more difficult.

As an expert who stays current on obesity science, Varney shared some facts, common misconceptions and hope for anyone struggling with obesity, applicable during this pandemic and beyond.

Saying to someone eat less and exercise more doesnt work, Varney said. She explains: When were actively losing weight, our body thinks were dying, so it will fight tooth and nail against our best efforts. The closer someone gets to their weight-loss goal, the harder it becomes. This is why a lot of people give up. Your body doesnt like change, so you rarely hear patients say, I was overweight once. Its always, Ive struggled with this my whole life.

What they dont realize is that theyre fighting against a brain that has evolved to want them to eat whenever it passes by something high-calorie or dense with nutrition because we dont know when its going to come again. It is the caveman mentality and were surrounded everywhere by high-calorie foods, but never times of famine.

Exercise only helps 3% to 5% with losing weight, but is important with maintaining weight once the pounds are shed, Varney said. Exercise can even be dangerous, so its not always initially part of her prescribed treatment plan.

For some patients, I dont prescribe exercise until they lose a certain amount of weight, she said.

What works for one person might not work for another, due to a complicated system of genetics, metabolism, environment and other conditions a patient may have, Varney said. Still, studies show that low-carb for the first six months is the best diet for weight loss. But for weight maintenance, theres not much difference between low-fat and low-carb.

Several drugs are FDA-approved for weight loss. Introduced in 1959, phentermine is one of the most effective drugs, Varney said. It suppresses the appetite while patients are making lifestyle changes and the body is getting used to how much food is acceptable. It brings a little increase in metabolic rate, and importantly, quiets the brain. If youre inside the head of someone with obesity, you wouldnt believe how much they are constantly being yelled at to eat, eat, eat!

Phentermine is FDA-approved only for short-term use (up to three months), but a recent study showed that those who took it every day for two years saw no increase in cardiovascular risk.

Under close watch, we can keep patients on these short-term drugs for longer. There can be complications, but very rarely, Varney said.

Phentermine, she adds, is not dangerous like fenfluramine, which was pulled off the market years ago after it was found to damage the heart valve. Another drug, diethylpropion, is closely related to amphetamines, but it is not speed and not addictive, Varney said. I had a patient whose provider told them, That stuff is no better than what you can get on the street. There is definitely a bias against weight-loss medication thats been around since the 1960s.

A recent drug to be FDA-approved for weight loss is Saxenda. Introduced as a diabetic drug, it was later found to quiet the link between the stomach and brain, Varney noted.

Ive had one patient lose 100 pounds. I have another patient where shes just been gaining and gaining over the last 10 years and finally, we put the finger in the dam and she lost about 3% of her body weight, Varney said. This doesnt sound like a lot, but shes not gaining any more and thats huge.

Genetically, it might be very hard for someone to reach an ideal weight, but the real goal is just improvement of health. Studies show that just a 10% reduction of body weight is huge in regard to decreased risk of heart attack or stroke. You get the best benefit from weight loss at the first 10%, so losing 18 pounds if youre 180 is a big step.

Some patients need medication, surgery or other prescribed measures to take and keep the weight off, Varney said. When someone loses an extreme amount of weight in a short time (think Biggest Loser), they can develop a slow metabolism that persists for years. One Biggest Loser participant, for example, was found to burn 800 calories a day six years after participating in the show. His metabolism was nowhere near normal for a man his size.

Maintaining board certification in obesity science requires continuing education on a yearly basis. This is because obesity science is changing rapidly, Varney said. The diet and medication regimens that I was prescribing five years ago are completely different from what Im prescribing now. For a long time, it was low-fat, low-fat, low-fat, and now we have 73 good peer-reviewed studies that show low-carb diet is best for weight loss.

With obesity underlying most health issues, Varney one of several UVA Health doctors with board certification in obesity medicine called for more physicians to become similarly certified by the American Board of Obesity Medicine.

UVA physicians who have been certified are working on creating an obesity clinic, and collaborate closely with Dr. Pete Hallowell and Dr. Bruce Schirmer, who oversee the UVA Health weight-loss surgery program.

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Facts and Myths About Obesity, Emerging as a Key Factor in COVID-19 Hospitalization - University of Virginia

Renaissance Periodization - while it may sound like you're taking an art history class, it's actually a diet and training program, one that puts an emphasis on either building or maintaining muscle while decreasing fat. The program is noted for applying scientific methods to its diet and training components to ensure the best results, and for many clients, it's definitely worked. So, what exactly is it, and how does it work? Read on to find out.

According to the website, Renaissance Periodization is a diet program that is designed to either help you build muscle or to help you shed fat while maintaining your current muscle. The programs combine scientific principles with nutrition and training. Targeting your efforts for specific results is also a big part of the program, which places focus on what works and what doesn't.

Related: These Are the 2 Lunches Sarah Ate Every Day to Help Her Lose 50+ Pounds

50-Pound Female Weight Loss

Renaissance Periodization is broken down into two distinct programs. For men with 15 percent body fat or more and women with 20 percent body fat or more, the fat-burning program is recommended. For those under that percentage, the muscle-building program is recommended. Whichever program you're on, the diet lays out all of the meals for a particular day as well as the timing and macronutrient amount of each meal. While the diet can be strict - especially if you're looking for maximum results in a short amount of time - it can also be a bit more flexible if you're not on a time crunch.

According to founder Nick Shaw, clients eat a variety of foods both for health purposes and to prevent the diet from becoming stale. The diet lays out a number of acceptable foods for each macronutrient (protein, carbs, and fats) and a list of low-carb veggie options as well. The program also lays out a number of macros per meal depending upon your schedule and when you train; you'll typically plan out your diet around one training session per day. There is also an approved foods list for each category (lean proteins, vegetables, healthy fats, and healthy carbs), as well as a meal plan for vegans, so whatever your lifestyle, there are options developed for you.

Dropping the diet for certain days or meals (aka "cheat meals") is uncommon but can be built into the program depending on the client and the goals. Eating off-plan may increase cravings, however, so the founders don't typically recommend it.

Related: This Is the Nutrition Program That Helped Haley Drop 30 Pounds in 3 Months

30-Pound Weight-Loss Before-and-After

Physical training is a key aspect in the Renaissance Periodization method. Clients who are newer to weight training will lift weights two to four times per week, while more advanced clients train as much as five to six times per week. The circuits are based on basic exercises, including squats, deadlifts, pressing movements, and pulling movements.

Renaissance Periodization may be worth a shot, especially if you work off hours or have trouble sticking to a consistent schedule. The routine not only enables people to be able to decide when they work out, which affects when and what they eat, but also helps even the most off-hours person slide into a healthy weight-loss routine. The founders say consistency is the best way to get optimal results, but unlike other diets (take Whole30, for example), there are ways to relax the diet for special occasions or those days when you just really crave Taco Bell.

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Everything You Need to Know to Lose Weight and Build Muscle With Renaissance Periodization - Yahoo News UK

Who doesnt want toned legs and hips? Whether you are looking for weight loss or increasing muscle mass, strength training the lower body is the best way to get the desired result. The right exercises will not only help tone up your entire lower area but also provide more stability for every movement you do. Today, we bring to you a 5-min workout routine that can help lose weight from your thighs, legs and hips. This workout routine consists of five exercises, which include: Also Read - Try these 3 bed stretches to ease body ache while working from home

This is a great warm-up exercise to kick off this routine. Bridgeworks on strengthening and losing weight from your butt muscles and hamstrings. Also Read - Best exercises for burning calories and losing weight

How to Also Read - Weight loss tips: Floor exercises for older adults to stay fit during lockdown

Squats work on the quads, hamstrings, and glutes, especially at the top.

How to

This variation from a basic squat will fire up your hamstrings, quads and gluteus maximus, while focusing on the side hip during the leg lift.

How to

Single-leg deadlifts work on all the major muscles in your lower body, the hamstrings, gluteus maximus, gluteus medius, ankles, and the core.

How to

Backward lungesare best for your glutes hamstrings, and quads and are much easier to perform than the regular lunges.

How to

Published : June 1, 2020 7:39 pm | Updated:June 1, 2020 8:01 pm

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5-min workout routine to lose weight from your lower body - TheHealthSite

Adele surprised fans in May 2020 when she revealed a svelte new figure in an Instagram post thanking fans for all their birthday wishes. Her new look made headlines and it wasn't long before people started wondering how she lost so much weight.

Now, the secret behind her weight loss has finally been revealed! In late May 2020, theDaily Mailreported that the singer lost around 100 lbs by using a low-calorie meal delivery program. Allegedly, she was using Freshology, an American-based meal delivery company, after celebrity friend Katy Perry recommended it. The Sun reports many celebrities use the service, including Pink, Sofia Vergara, Hilary Duff, and Ricki Lake.

A source close to the singer gave The Sun the scoop. "Adele made it clear she doesn't want to feel deprived and loves wholesome, good food, so she chose the balanced calorie-controlled menu which delivers three meals a day and doesn't cut out any food groups but sticks to around 1,700 calories," the insider revealed. "Adele's never been a huge fan of cooking and this plan is the perfect way to maintain her hard work in the gym."

Her former trainer told People that the weight loss was also due to quitting smoking, drinking less, and working out more. But now, we know a little meal delivery program might have also helped Adele achieve her new look!

Read more:
This is how Adele really lost all that weight - Nicki Swift

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