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By: Lifestyle Desk | New Delhi | Published: May 4, 2020 5:30:12 pm A simple routine every day can make a lot of difference to the weight. (Source: Getty/Thinkstock)

When it comes to keeping the weight in check, some people are really particular. They want to both eat well and exercise. The ongoing lockdown may have caused them some worry because with gyms and parks closed, they are not longer able to leave their house for any kind of non-essential activity.

But, this does not mean they cannot stay fit inside their own house. A simple routine every day can make a lot of difference to the weight. Walking after meals is considered to be one such routine. Here is what you should know.

Some studies say that walking on the treadmill after you have had your meal, for even 15 minutes, can control any sudden surge in the blood sugar level, especially for those who suffer from type 2 diabetes. It is said that the spike in blood sugar level is one of the reasons why people gain weight. The fluctuation is anyway not good for the body.

ALSO READ |Cant sleep? Here are a few yoga poses which helps induce sleep

When you walk for a little while, you allow the food to pass smoothly through the digestive system and speed up the process of digestion even. This can take care of any kind of stomach or digestive issues.

Ideally, you should walk for at least 10-15 minutes every day, and if you have the time, you can even increase the time limit. The only thing you have to keep in mind is that the walking has to happen within one hour of having the meal. And you can even walk around inside the house, so there can absolutely be no excuse for you to not do it. Head over to the balcony, or take the stairs anything that you feel like.

You just need to walk, but remember that the pace has to be on the slower side because you do not want to mess up the process of digestion. This means no running, jogging or doing any kind of rigorous workout.

ALSO READ |Why simply lifting your legs against the wall for 20 minutes is good for you

If you are really interested in losing weight, simply walking after meals will not help that much. In addition to this, you must also be mindful of what you eat and how much. Also, if possible, walk at least five times every week after meals for 30 minutes.

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Looking to lose weight? Heres how walking after meals can help - The Indian Express

One of the delicious fruits, cherry is perfect to eat in summer. It is packed with essential minerals, vitamins, and various powerful compounds. Being rich in antioxidants and anti-inflammatory compounds, cherry can reduce oxidative stress in the body and prevent premature ageing. It can also reduce your risk of developing chronic conditions. It has various other incredible heath benefits too. Read further to know about them. Also Read - Weight Loss: Not Workouts, These Lifestyles Changes Can Help You Shed Those Extra Kilos

If you are looking for perfect food to lose weight effectively, dont forget to add cherry in your daily diet. It is low in calories and rich in vitamins that are known to boost bodys metabolism. Also, containing moderate level of water, this red coloured fruit can flush out toxins from the body. Also Read - Weight Loss: Ditch These Morning Habits if You Wish to Avoid Gaining Weight

Cherry is packed with potassium and polyphenol antioxidants, that help in improving heart health. Potassium actually removes excess sodium and also regulates your blood pressure. And, polyphenol antioxidants protect you against cellular damage and reduce inflammation.

Having cherries on a regular basis can improve your sleep. They work due to their high concentration of plant compound. Also, the fruit contains a substance called melatonin, that helps in regulating sleep-wake cycle.

Cherries are rich in antioxidants that fight against free radicals that contribute to ageing. They make your skin look younger and healthier. Even if you have dark spots on your skin, cherries can be helpful. You need to prepare cherry puree and add a pinch of turmeric in it. Also add honey and mix well. Now, apply the paste on your face and leave for around 10 minutes. rinse off with water.

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Want to Lose Weight And Improve Your Heart Health? Eat Cherries - India.com

According to a study published in the International Journal of Child Health and Human Development, there is a connection between obesity in growing children and depression. A lot of evidence-based studies have proved that obese teens have a higher rate of mental health problems such as depression, anxiety and poor self-esteem than non obese ones. Apart from being bullied and teased for being overweight (which leads to stress), adolescents are prone to health issues like hypertension, coronary heart disease, and increased mortality. Deteriorating health is one of the main reasons that you should start taking better care of yourself physically. However, we are aware of the fact that during lockdown you cant really step out for gym and working out at home isnt really gets a proper schedule. Therefore, here we are with some of the simplest ways to lose weight which are science backed and will help you shed those extra kilos easily from the comfort of your home. Take a look-

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Obesity linked to depression in teens: 5 easy science-backed ways to lose weight at home - TheHealthSite

The final quarter-mile of Jamie Ridgeway Woodards run Monday afternoon made her think of her 15-year journey.

I couldnt walk more than a quarter of a mile when I started trying to lose weight, so, to be able to run a quarter of a mile to end a thousand days was kind of neat, Woodard said.

Woodard, dressed in her signature pink shirt and a pink tutu to celebrate the occasion, burst through a pink 1,000 sign when she reached the end of her path. She completed 1,000 days straight of running at least a mile.

Those 1,000 days included sickness, hurricanes, family emergencies, anxiety, stress and so much more. The final day, too, comes right in the middle of a stressful time across the nation.

I learned that Im stronger than I ever thought I was, Woodard said. I learned that I can do anything I set my mind to. I learned that Im not a quitter.

Woodard began her effort to lose weight at 35 years old. She weighed nearly 400 pounds, and a doctor told her shed never lose weight without surgery. She took that comment as a challenge.

It started with walking. Woodard could hardly walk more than a quarter-mile at first, but she counted calories and steadily shed pounds.

Years later, she noticed she put some of the weight back on and started running. Because she describes herself as stubborn and unflinching, she hardly looked back after accepting another challenge of herself.

Woodard reached one year straight of running, then two. Those days also included a half marathon and many 5Ks and 10Ks.

Woodards family celebrated her reaching one year of running each day with a celebration at Howards On Main, complete with funk music playing from speakers.

The celebration this time had to be dialed back a little because of the coronavirus pandemic, but about 20 friends and family greeted her, and others were parked along the path cheering her on.

These people had my back, Woodard said. Theyve had my back through other stuff and theyve been there for me through other things and, so, its neat to see them at a monumental moment in my life.

While Monday was a huge day in Woodards life, today wont really be much different.

Tomorrow is 1,001, so Im not done, Woodard said.

Contact sports writer Skylar Rolstad at 864-223-1813.

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Jamie Ridgeway Woodard reaches 1000 straight days of running - Index-Journal

Meal replacement options let it be the household name Huel or Soylent's Ready-to-drink option are gaining more and more popularity lately, thanks to the health benefits these products provide and their convenience factor. Purition, a UK based meal replacement manufacturer, has picked a different path from the rest: its meal replacement powder is high on protein and good fats and low of carbs as well as having negligible amount of sugar in each serving.

Buy Purition meal replacement shakes directly from Purition

This combination of macronutrients makes the Purition ideal for people on keto diet and having a Purition shake as a snack can also help you lose weight with keto faster. In case you aren't familiar, keto diet throws your metabolic system into a state called ketosis, a process where your body covers its energy needs from fats as opposed to carbohydrates. This can train your body to burn fat more efficiently, let it be dietary or stored fat.

In order to stay in ketosis, you will need to keep your carb levels at bay: strict keto requires the daily amount of carbs to stay under 20 grams. For comparison, there is approx. 27 grams of carbs in a medium banana. In a portion of Purition powder, however, there is only around 3 grams. Want to make keto easier? Snack on Purition so you'll have a better chance of sticking with it.

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Mix Purition with fatty dairy products to create delicious keto-snacks

(Image credit: Puriton)

Purition meal replacement powder is not only for people on keto; on the contrary, anyone who is considering switching to a more healthy diet might want to take a look at Purition. As mentioned above, it has plenty of protein in each serving, not as much as your average whey protein, but still a solid amount.

As well as having a good balance of macronutrients, Purition also has a variety of micronutrients in it. Having just one serving of Purition a day can effectively boost your vitamin and mineral levels without having to chow down a ton of kale or broccoli. One portion of Purition contains these vitamins and minerals (%RI at the end of each row):

(Image credit: Puriton)

As for taste, Purition comes in 14 different flavours so you can mix up the flavours a bit. The currently available flavours include Beetroot & Chocolate, Chai Latte and Pistachio. It's worth noting that although there are loads of interesting flavours, the taste is subtle and definitely not sweet, so if you are after some more sweetness, you might want to mix Puriton with some milk, a banana and some berries (if you are on keto, maybe use greek yoghurt and erythritol/xylitol).

Buy Purition meal replacement shakes directly from Purition

Better still, there is also a Purition vegan range including unique flavours like Vegan Hemp Chocolate. Gone are the days when losing weight fast on a vegan diet was hard. The Puriton vegan range has the same macronutrient range and sports an almost essential micronutrient matrix too.

Whether you want to lose weight or just want to stay healthy, Purition meal replacement shakes can help you achieve both sooner. This is definitely not a magic powder and we don't recommend using Purition as the only source of nutrients, but making it part of a balanced diet is a good step in the right direction for sure.

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Huel-rival Purition is a supercharged, keto-friendly protein powder that can also aid weight loss - T3

When it comes to losing weight and wanting lead a healthier routineThere is a maxim that you must be very clear about and that is practically always followed: miracle diets do not exist. It is true that starting to lose those extra kilos is a difficult and tedious routine, especially for those who have never been on a diet or who hardly exercise. Patience and being constant in eating are two fundamental pillars on the path to weight loss (in this link we show you the three keys to lose fat effectively). In addition, you must take into account that the exercising is as important as eating right. Be careful, this does not mean that you should spend countless hours running on an elliptical or treadmill or sacrifice your leisure time in the gym.

There are different routines that you can do without leaving home and with which you will notice incredible results (In this link we talked about the fashionable exercise to which more and more people join to lose weight in just a few minutes).

However, when starting a healthy routine There is only one food that you should remove from your diet in order to achieve optimal results. Its about sugar. By banishing this product from your diet you will lose up to five kilos in a single month. What are the main foods that you should eliminate? Sugary drinks, pastries, industrial products. Caring for food in the most important meals of the day as breakfast translates into surprising short-term results.

Eating healthy is not synonymous with eating only lettuce and tomato salads or starving at all hours (In this link we were talking about the food that you should consume four tablespoons a day to lose weight without effort). There are many low-calorie foods that are a fundamental ally to cope with the diet and use as a snack between meals (In this link we show you six foods with almost no calories with which you can lose weight without starving yourself).

Too It is very important to be clear that you have to forget about alcohol. Along with soft drinks, these types of drinks are the most fattening, and can also lead to health problems. Beer, believe it or not, is the least fattening and cocktails or cocktails the most. Too it is essential to get away from those pleasures for many such as pastries, chocolate palms and other sweets that no matter how tasty they are, will only make us gain kilos.

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Weight loss tips: The only product you have to remove from your diet to lose a kilo each week - Explica

Losing weight is one of the main goals that many set for the summer. The bikini operation is something that increasingly attracts the attention of those who want to go to the beach looking dark and healthy body. If that is your option, remember that, as nutritionists say, the most important thing is to change your way of life, not just stop eating fat. You have to start a diet that allows you to consume more food than what is considered real. In this sense, those who can advise you the most about nutrition are the experts who know what to eat.

One of the most followed nutritionists on social networks is Miquel Girones who uses his accounts on Instagram, for example, to launch tips that you can follow in your day-to-day life and that will help you (in addition to losing weight), carry a healthier life. Within his advice Girones constantly repeats one that is more than useful: it is the need to eat a handful of nuts every day.

This type of food has several advantages. The first is that it gives you a lot of energy. And that is something necessary so that you do not have to snack between hours in the morning or in the afternoon consuming ultraprocessed that will not suppose you an excessive intake of calories or sugar. Nuts are also foods that you can combine in a very simple way. It is enough that the goals in the breakfast, as dessert or simply as a snack to break an afternoon of work. They are also real food without excessive calories.

But remember that this is not the only thing you must do to lose weight. It is also important that you move more. A healthy life always has two pillars: in addition to eating well, you have to move more and spend more time walking. The World Health Organization says that you need to take at least 15,000 steps every day just to be healthy. There is no more mystery to losing weight than falling into what is called a calorie deficit. In other words, consume more calories than you ingest in your body, always making sure that those you eat are not negative, such as those that include alcoholic beverages or sweet or excessively sugary products.

Remember that the most important thing is always to maintain your health and not just your weight.

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Weight loss tips: The product you should eat a handful of every day to lose weight effortlessly - Explica

I get a lot of questions about nutrition, exercise, and health. Given the considerable uncertainty and misinformation about these topics, it comes as no surprise that people have questions. Sometimes there are no clear answers to these questions. And sometimes the question itself shifts the focus away from a more important truth about health. This is true of one of the most common questions I get: Is it okay to be overweight if I am physically fit?

The idea that it is okay to be fat if you are fit is not new. In fact, decades of research shows that being obese but physically fit is associated with a lower risk of death from cardiovascular disease than being thin but unfit. When assessing health risks associated with obesity, fitness matters. That said, excess body fat can lead to other health problems, even if you are fit. And what happens if your fitness declines for some reason?

A better question would be: Is it ever okay be unfit? The answer is no!

There is no question that being physically fit can improve your health, reduce your risk of developing certain chronic diseases like heart disease and some cancers, and help you live a longer, healthier life. This is true even when you take body fatness into account. People who are overweight or obese should have more health problems, but many dont.

The reason is physical fitness. Men and women who are obese but physically fit have a lower risk of serious health problems than those who are obese but unfit and, surprisingly, even lower than people who are at a healthy body weight but unfit. This suggests that a healthy body weight has less to do with body weight and more to do with fitness.

This relationship holds true even when you start adding in other health problems, like high blood pressure or diabetes. Even though obesity is associated with and thought to cause these conditions, physical fitness seems to reduce the risk significantly. Again, this suggests some of the health problems linked to obesity may be due, at least in part, to low physical fitness.

Physical fitness in these studies typically refers to cardiorespiratory or aerobic fitness measured during in exercise test on a treadmill or stationary bike. A broader definition of fitness also includes muscular strength, muscular endurance and flexibility. You can improve your fitness by participating in regular exercise to improve your endurance, strength and flexibility. The benefits are linked to the intensity and duration of the exercise, so the more you do, the better your fitness. But substantial benefits can be achieved from walking for 30 minutes per day.

In the research fitness was divided into five fitness categories. The most significant differences in health and longevity were seen when comparing the highest and lowest fitness groups. But the biggest reduction in health risk was between the lowest fitness and the next highest group. Even becoming a little more fit is beneficial.

If you are overweight, becoming more fit may matter as much as losing weight for improving your health. If you dont need to lose weight, remember that there is no such thing as a healthy weight unless you are fit. Everyone can benefit from regular exercise to achieve and maintain the strength, endurance and flexibility necessary for good health and well-being.

Brian Parr, Ph.D., is an associate professor in the Department of Exercise and Sports Science at USC Aiken where he teaches courses in exercise physiology, nutrition and health behavior. You can learn more about this and other health and fitness topics at http://drparrsays.com or on Twitter @drparrsays.

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HEALTH AND FITNESS: Asking the right fitness question - Aiken Standard

In recent years, apple cider vinegar has become popular as a miracle weight loss remedy. Learn what the specialists say about it and learn about the best ways to consume it and achieve your goals

In the last years apple cider vinegar has become one of the most popular weight loss remediesnot for nothing has it been a highly explored ingredient in all kinds of plans to lose weight. It is also a popular pantry product, it has become a basic as it stands out for its low calorie intake and for his null processing; Thanks to this, it has been valued as an ally used in the field of the community that promotes natural health.

What has happened is that due to their magnificent medicinal benefits many people have seen it as a elixir for weight loss by way of snapshot. Also for many years it has been positioned as a powerful ingredient that helps in various aspects of our daily routine providing solutions for everyday issues of our day to day ranging from kitchen, the cleaning from home beauty and above all as a good agent for speed up metabolism. Among its main therapeutic properties apple cider vinegar stands out for producing acetic acid during its fermentation process, which gives you powerful biological effects. Which are related to qualities for reduce fat production and lower blood sugar levels; additionally they are attributed benefits to regulate high cholesterol levels and it has the virtue of attacking all kinds of pathogens that cause various diseases in the body.

Because of his long list of healing benefits in recent years apple cider vinegar was used as the star ingredient of the famous vinegar diet, which became highly popular thanks to various social media platforms. In particular by instagram users and some online communities focused on healthy trends and weight loss tips, who assured that vinegar consumption is he best ally for stay satisfied between meals and thus decrease the caloric intake.

The most popular method and Googled suggests that simply drinking between 1-2 teaspoons of apple cider vinegar a day, it is an extraordinary remedy for speed up metabolism. However despite the already known holistic health benefits of vinegar consumption, the reality is that science is not so clear about it. Such is the case of the information given by the renowned nutritionist Stefanie Sassos, who is part of the network of specialists in the Good Housekeeping Institute points out that in large part the benefits that provides apple cider vinegar for weight loss, is part of a combination of factors that also have a lot to do with a healthy and balanced diet.

There are references that verify the positive effects consumption of apple cider vinegar for weight loss, as the study published by the Journal of Functional Foods which was based on following 40 adults who for 12 weeks reduced consumption of 250 calories per day in your diet; half the group enjoyed a tablespoon of vinegar at lunch and dinner. The result was interesting, since the group that consumed apple cider vinegar lost an average of 8.8 pounds, Meanwhile he another group lost only 5 pounds.

It has various research papersn which prove that the effects of vinegar on the body weight are low and it would be a long time to mention them. In what the nutrition and medicine specialistsis that the first step to achieve more aggressive weight loss is to opt for changes in our lifestyle and following a Mediterranean diet; between more vegetables you can integrate into your diet it will always be better, on the whole apple cider vinegar It is the best complement for accelerate weight loss.

Too if you decide to drink it before main meals, what you should do is fundamental dilute it with water or another natural liquid and you can do it several times throughout the day, since it offers the minimum contribution of 3 calories. In conclusion the vinegar (preferably organic) yes it is a good element to promote weight loss, thanks to your power to speed up metabolism and with it burn body fat. The important thing is to always do it in complement with an ehealthy lifestyle, healthy eating, with physical activity and a good rest.

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How much weight can help you lose the apple cider vinegar diet? Find out what the experts are saying - Explica

As the COVID-19 crisis continues to unfold, flattening the curve has become the driving imperative for governments, public health officials, hospitals, health care workers, and citizens across the globe. Amid warnings from an official at the World Health Organization that the United States could become a pandemic epicenter, worst-case scenario projections at the time of writing forecast the country could experience a staggering 1.1 million deaths from the novel coronavirus. New guidelines from the Centers for Disease Control (CDC) calling for continued social distancing, frequent handwashing, and cloth face coverings in public are certainly effective habits to adopt to mitigate the spread of COVID-19. But what about our most vulnerable populations? Can healthy habits reduce their risk?

Obesity increases COVID-19 risk. Are Americans more vulnerable?

Early findings from hospitals in Wuhan indicate that 48 percent of COVID-19 patients had a comorbidity, with hypertension and diabetes being the most common. Given that more than one in four Americans live with obesity a complex disease associated with a number of chronic medical conditions including diabetes and hypertension it would be unwise to ignore the unique risks facing this rapidly growing segment of the countrys population.

More research is needed into the impact of COVID-19 on specific populations, such as patients with obesity. However, the emergence of H1N1 in 2009 offers some insight into what we might expect. During that pandemic, patients with obesity experienced greater severity of illness and patients with extreme obesity saw increased rates of hospitalization.

The continued spread of COVID-19 should raise flags of concern for health care professionals and citizens alike.

How can patients with obesity reduce their COVID-19 risk? Adopt healthy habits.

The CDCs guidelines are an excellent starting point for reducing COVID-19 risk during a global health crisis. However, the sheer volume of comorbidities and complications associated with obesity make the adoption of broad lifestyle changes within this vulnerable population both necessary and potentially life-saving during a widespread pandemic. After all, healthy lifestyle habits are associated with a significant decrease of mortality, regardless of BMI, but people with obesity experience the greatest benefit.

Key healthy habits that can help fortify patients with obesity against COVID-19 include:

Proper nutrition: Like other states of malnutrition, obesity causes inflammation, called adiposopathy, that reduces immune function. Research suggests that many foods, nutrients, and non-food nutrients modulate inflammation acutely and chronically.

Physical activity: Patients with obesity are often advised to eat less and move more to lose weight. Our understanding of obesity treatments is much more nuanced than this bit of conventional wisdom, but there is no denying the influence of physical activity on overall health and well-being just 60 minutes of moderate-to-vigorous exercise has a positive impact on the immune system.

Stress management: We now understand that the strong link between stress, obesity, and inflammation can inhibit the bodys natural defense system. Stress management techniques, such as exercise, meditation, and talk therapy can help patients living with obesity strengthen their immune systems.

Certainly, starting a new healthy habit is different than sticking to one. And research suggests that it can take at least two months, or 66 days on average, to form a new habit.

What can health care professionals do? Access obesity medicine resources.

We all owe a tremendous debt of gratitude to the dedicated health care professionals on the frontlines of this devastating pandemic. Health care professionals who are not currently stationed in hospitals or emergency departments may be wondering how they can help during a time of great uncertainty. Pursuing advanced knowledge of obesity medicine can empower health care professionals with tools and resources to better meet the needs of their patients within this vulnerable population.

The Obesity Medicine Association (OMA) offers a trove of resources including continuing medical education, American Board of Obesity Medicine (ABOM) exam preparation, Obesity Treatment Proficiency Badges, and The Obesity Algorithm, which offers comprehensive clinical guidance on the latest obesity management trends and evidence-based medical approaches to treatment. To become an OMA member, visit: https://obesitymedicine.org/join/.

The COVID-19 crisis has revealed the vulnerability of certain populations, including people living with obesity, to emerging public health crises. As we all look to do our part to flatten the curve, promoting healthy lifestyle habits alongside the CDC guidelines is an easy, proactive way for clinicians and other health care professionals to reduce coronavirus risk among our patients.

For more obesity medicine resources, visit: http://www.obesitymedicine.org.

Craig Primack, MD, FACP, FAAP, FOMA, Diplomate, American Board of Obesity Medicine, is the newly-elected President of the Obesity Medicine Association. He is board-certified in internal medicine, pediatrics and obesity medicine. Dr. Primack has been named Top Doctor by Phoenix Magazine since 2008. He is also the author of the book, Chasing Diets.

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COVID-19 and Obesity: Reducing Risk with Healthy Habits - Medical Economics

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