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First of all, the water content of the fruit is very high. Almost 87 percent of this fruit is water. So, it will keep you hydrated in the winter season, when we generally drink less amount of water.

Oranges are loaded with fiber, which helps in easy bowel movement and keeps you full between the meals. Regular bowel movement is necessary when trying to shed kilos.

Vitamin C is the most abundant nutrients in oranges, which enhances skin health. The fruit helps the body to repairs damaged tissue and heal itself.

As per a 2014 study, the water-soluble vitamin found in oranges may help in obesity prevention and management. Moreover, the nutrient may reduce soreness and promote glycemic control while increasing the fat burning process in the body.

Last but not least, fruits are naturally sweet. So when you crave for something sweet, eat oranges.

Read more here:
Weight Loss: Here is why you should have oranges to lose weight - Times of India

KEY POINTS

Reaching an unhealthy weight is easy; however, getting rid of the extra weight that you gained can be hard. For others, it can be very difficult. This is why it is highly recommended that being mindful of ones weight takes consistency and willpower.

Experts recommend that leading an active lifestyle and devouring healthy foods would be the best way to lose extra pounds. Exercise, coupled with a good diet, can do the trick. But what if exercise seems like an impossible word, and you may be too busy to even prepare a healthy, decent meal. One health expert noted that there is one supplement, which could greatly help in your quest to lose weight. fiber supplements to help lose weight Photo: Shutterbug75 - Pixabay

Fiber Supplements

One of the primary reasons why fruits and vegetables are encouraged to be part of ones diet is because of the chockfull of vitamins and minerals that are found in them. In addition to these essential vitamins, these goodies also contain tons of fiber, which the body needs. With fiber being made part of your diet, you tend to get fuller after meals, and your whole digestive system is functioning at the optimum level.

If you could not source your regular portions of fiber, then a nutritional therapist, Hannah Braye, recommends that you take fiber supplements. According to her, the human body needs 30g of fiber daily. However, not everyone gets to consume this amount.

One of the primary contributing factors to this lack of fiber intake is the busy lifestyle of individuals. Thus, a fiber supplement, albeit processed, can be a good substitute.

Fiber for Weight Loss

Fiber offers body tons of benefits. For one, it helps you feel full longer. This means less snack time. The craving for unhealthy meal options can be greatly reduced in number. They also have low energy density levels. So even if you consume a large amount of these fiber-rich foods, your body receives fewer calories. In women, consuming sufficient amounts of fiber has proven that weight gain is kept at bay.

Thus, if you want to lose weight, there is a need for you to increase fiber intake. If you find it hard to source fiber from natural foods like fruits and vegetables, better go for fiber supplements. That way, despite your busy schedule, your body will derive the benefits of fiber.

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Best Weight Loss Supplement That Could Trim Off Excess Weight - International Business Times

Doctors recommend that women gain between 15 to 40 pounds while pregnant depending on their pre-pregnancy BMI. However, a 2017 review in the Journal of the American Medical Association (JAMA) reports that most pregnant women gain more than they probably should.

In their study, researchers reported that close to half, 47%, of the over 1.3 million women in the review gained more than what's recommended, while about a quarter put on less. And getting rid of those pesky pregnancy pounds can be tough. But be patient.

In general, new moms can expect to lose their pregnancy weight, "within a year of delivery of their child," says Craig Salcido, MD, an OB-GYN with Mission Hospital in Orange County.

Here are some tips for how to manage your expectations for weight loss and get back to your normal weight after pregnancy.

The first steps start even before you become pregnant.

"The amount of weight a woman gains during pregnancy depends on the following factors: their pre-pregnancy body mass index (BMI), the number of prior pregnancies, physical activity levels and nutritional habits," says Craig Salcido, MD, an OB-GYN with Mission Hospital in Orange County, CA says,

But having a healthy pre-pregnancy BMI and staying within the gaining guidelines can make it easier to lose weight after you give birth, according to the Institute of Medicine.

"Women tend to shed weight immediately after giving birth because of the loss of the placenta and amniotic fluid," says Salcido. And that will likely continue in the initial postpartum phase: "Expect that within the first two weeks after birth to lose an average of eight to 20 pounds as your body clears out excess fluid."

But after that, you will most likely still retain some residual pregnancy weight. Now, it can be tempting to start counting calories and try to lose all of that weight fast. But if you're breastfeeding that's going to be difficult because breastfeeding moms need an extra 500 calories daily.

That said, it's safe to start on a diet and exercise regimen while you're breastfeeding, says Salcido. You just need to give your body enough time to recover first. You'll need between four to six weeks:

"Weight loss of about a pound and a half a week is safe and likely won't affect your milk supply if you are nursing," he says. Therefore, if you have 30 pounds of residual pregnancy weight, and you lost 1.5 pounds per week, you can be back to your pre-pregnancy weight in 20 weeks, or 5 months.

Breastfeeding could be helpful when it comes to weight loss. In one 2015 study, published in Preventive Medicine, US moms who exclusively breastfed for at least three months lost more weightjust over 3 poundsand were more likely to return to their pre-pregnancy weight a year after giving birth compared to moms who didn't breastfeed exclusively or at all.

While this is encouraging, other studies have found conflicting results. Overall, it seems that the longer you breastfeed, the more effective it is at helping you lose weight.

As far as which diet works best, Salcido says: "The safest and easiest way to lose pregnancy weight is to eat small meals throughout the day, instead of three large ones, to boost your metabolism." He recommends always starting your day with breakfast, picking healthy snacks, like nuts, and drinking lots of water throughout the day.

Plus, as expected, sticking with fruits and veggies is smart. "Keep in mind to eat plenty of fruits and vegetablesthey help provide your body with needed nutrients while also breaking up fatty deposits," he says.

But if you find yourself with cravings, similar to the ones you had while pregnant, you're not alone. "Some women may continue to experience cravings after birth because of changes in hormone levels," says Salcido. Cravings may include anything from sugar to caffeine to protein.

Salcido says a good rule of thumb with postpartum cravings is to treat them like you would when you had them while pregnant: everything in moderation. Moreover, "these cravings tend to disappear within six months postpartum," he says.

The bottom line is that when it comes to weight loss, studies show that eating well and working out is the way to go. Most women will get the OK from their OB to start exercising by 8 weeks after giving birth, says Salcido. And once you do, the usual advice for moderate exercise applies. About 2.5 hours every week, which equates to 30 minutes a day for five days a week.

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How to lose weight after pregnancy and how long it will take - INSIDER

SCIENCE PHOTO LIBRARY - Getty Images Some people think probiotic foods and supplements will help you shed pounds like magic. But what do the experts say?

Over the years, people have attempted to lose weight via a wide range of unproven methods: injecting pregnancy hormones, taking ephedrine supplements, or chugging lemon juice and maple syrup as part of a "Master Cleanse." Now, some people are claiming that probiotics can help you lose weight and belly fat. But is this legit, or is the probiotics craze bound to go the way of other diet fads?

Probiotics are simply bacteria that are beneficial to our bodies, particularly our digestive systems. You can find them in supplements, but they're also present in foods like yogurt, kimchi and sauerkraut. Our guts contain a mix of good and bad bacteria, and a healthy supply of probiotics can make the good grow while keeping the bad at bay.

Researchers already know that our guts are important to our overall health, but scientists are now trying to figure out whether our digestive health affects our weight, too.

"Research is exploding right now with how our gut microbiome impacts obesity," gastroenterology clinical researcher Bethany Doerfler of Northwestern's School of Medicine tells MensHealth.com.

Some early findings have linked Lactobacillus probiotic strains (which are present in miso, yogurt and kefir) to weight loss. But it's important to keep one thing in mind.

"Were still very early in our understanding of our gut biome and how it affects weight," Dr. Scott Kahan, director of the National Center for Weight and Wellness, explains to MensHealth.com.

Kahan says that many studies have found a correlation between good gut bacteria and healthy weight. "In general, heavier patients tend to have more of the unhealthier bacteria, and less of the good, healthier bacteria," he says. People who are thinner also have a wider range of gut bacteria, possibly indicating the importance of gut diversity to maintaining a healthy weight.

However, Abby Langer, R.D., says experts don't know whether changes in weight cause differences in gut bacteria or whether it's the bacteria itself that impacts weight.

"We cannot determine cause and effect," Langer says to Men's Health. "We dont know the whole story."

But there's still not enough evidence to suggest that taking probiotics can lead to weight loss, in part because there's a complicating factor at play: we can't tell whether people with good gut bacteria have it organically, or if it's a result of their diets.

Video: Is it actually harder to lose weight when you're short? (Provided by Shape)

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"When you consider bacteria, you have to consider two sides of the equation: One side is the bacteria in your gut, and the other is the bacteria in your food sources," Doerfler says. Additionally, Kahan says that most studies looking at the link between gut bacteria and weight loss have assessed animals, not human subjects.

Some health and nutrition experts suggest that our focus should be less on probiotics, but on prebiotics, the fiber compounds healthy gut bacteria feed on. Sources of prebiotics include fruits, vegetables, and oatmeal basically, everything mom made you eat. They're low in calories, meaning they're beneficial to our waistlines as well as our overall gut health.

"People who weigh less typically have diets with more plant-based foods, which are good for weight loss and have the benefit of growing good bacteria," saysDoerfler.

Additionally, Doerfler says researchers believe these fiber-rich foods produce fatty acids in our bodies, which are thought to increase levels of GLP 1, a hormone found in the intestines. The more GLP 1 we have, explains Kahan, the less hungry we feel, thus leading to weight loss.

It probably won't hurt to take probiotic supplements, but they're unlikely to help you achieve a miraculous weight loss transformation either, according to Doerfler and Kahan.

"I dont think a probiotic is by any means a magic pill," says Kahan.

Probiotic supplements also aren't regulated by the Food and Drug Administration, meaning there's little quality control on the market. Instead, both experts agree that fixing your diet is the best way to both lose weight and make your gut healthy.

That said, there's nothing wrong with taking probioticsjust beware of foods claiming to contain them, says Langer. These items aren't regulated by the FDA, so there's no telling exactly what probiotic is included and in what quantities. And some picks, like kombucha and yogurt, don't always contain probiotics and can be high in sugar, she warns.

Doerfler recommends the following plan for people who want to drop a few pounds while improving their digestive health.

1) Eat at least one serving of oats and barley a day. She explains these carbs are more beneficial than other types of whole grains because they are loaded with soluble fiber, which helps you poop.

2) Incorporate three to four servings of fruit and three to six servings of vegetables into your meals. You can easily achieve this by eating one serving of fruit at every meal. Veggie intake can be split up between lunch and dinner.

3) Eat one serving of yogurt each day for a healthy dose of probiotics.

Slideshow: 25 bad habits that are actually good for you (Courtesy: The Active Times)

Read more:
What You Should Know Before Taking Probiotics to Lose Weight - msnNOW

13 December 2019, 12:08 | Updated: 13 December 2019, 12:11

The Loose Women panellist spoke out about her struggles after her breast milk dried up.

Stacey Solomon has opened up about how upset she is about the amount of weight her son Rex lost after she couldn't breastfeed him.

The mum-of-three recently posted on her Instagram story, a picture of when she was struggling to nurse her six-month-old and opened up about how much it upset her when she realised her milk had dried up and she couldn't breastfeed.

READ MORE: Stacey Solomon breaks down in voicenote over her breastfeeding struggle

Stacey, 30, wrote before that she thought she'd "failed at breastfeeding" after Rex, who she shares with Joe Swash, lost weight as a result, and the emotional post undoubtedly resonated with all of her followers.

The star has attracted a large following and is often praised for her candid, real and hilariously honest posts in relation to motherhood, and this was no exception.

Stacey's post read: "I really felt like I failed at breastfeeding and even now I get upset when I see other women breastfeeding (even though I'm genuinely so happy for them).

"I get a knot in my stomach looking back to how much weight he lost and how sad I felt the day my milk dried up."

Then captioning the image of her breastfeeding the mum explained that she's been reliving her early experiences of Rex and the challenges she faced, which she discusses in her podcast.

Stacey wrote: "I wish I knew then what I'd learned in this episode, I really wish I'd have done more research and not just assumed I could breastfeed and I would automatically know what I was doing.

"Although I do believe we are sold a picture that it's so natural and easy and it's what we're made to do which isn't helpful".

She added: "I would like to say there are so many different factors and scenarios that can make breastfeeding much more difficult and sometimes impossible for mothers."

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Stacey Solomon reveals 'failed' breastfeeding caused baby Rex to lose weight - Heart

If you are interested in CBD oil and the benefits of other products, you have already heard of such in the form of combating anxiety, stress, inflammation, and chronic pain. But there are many more benefits to using this oil.

We met for you members of theJustBob Online CBD Shop, and discussed with cannabis experts, to better understand all the benefits you will have using CBD oil for all the right reasons.

Lets discover how this substance can improve in your daily life and its therapeutic use

Among the many supposed virtues of Cannabidiol, many scientific studies seem to attest to its beneficial role in promoting weight loss. In other words: can this cannabinoid lose weight?

Of the hundreds of existing and more or less well-isolated cannabinoids, the best known are certainly THC, CBD, CBG, and CBC. While THC is a highly psychoactive molecule (therefore a drug) and thus having an effect on the brain, CBD is a very different principle.

First, because of it naturally from the impact of THC, but primarily because it attaches directly to the endocannabinoid receptors of the human body in connection with the immune system. It increases the rate of anandamide, also called molecule of happiness.

Another consequence of this molecule that will bind to the CB1 and CB2 receptors: a possible analgesic action and anxiolytic. Besides, this substance would have a beneficial effect on smoking cessation and even on the cure of cancer. In 2017, the Ministry of Health stipulated that the CBD appears legal.

To lose weight and lose weight in a healthy way, more and more people are turning to natural products without side effects. While the causes of obesity or overweight are as numerous as they are complex, the two main ones are easily identifiable. Poor diet coupled with a lack of physical exercise. Doing a special diet with or without Cannabidiol, only makes sense if both causes are also worked.

Similarly, for an illness: it is better to treat the causes rather than the consequences. It is only on this condition that the risk of diabetes, osteoarthritis, or even heart disease may decrease. According to many scientific studies, taking CBD could have an additional role to play.

Brown fat, brown fat, or even brown fat are different ways to call a great way to lose weight and naturally present in the human body. Unlike white fat, this type of fat tissue does not store energy, but just burn calories!

The supply of CBD, for example, in the form of Cannabidiol oil, would allow better regulation of the weight by stimulating this brown fat. According to a study conducted by Korean researchers on the effects on immature fat cells (preadipocytes), this famous high-profile phytocannabinoid is having a beneficial impact on the stimulation of genes and proteins supposed to oxidize white fats.

Also, Cannabidiol would increase the proliferation and activity of mitochondria, themselves responsible for our ability to burn calories. Finally, its last beneficial action concerns the reduction of proteins involved in lipogenesis (in other words: in the metabolism responsible for weight gain). This study was published in the scientific journal Molecular and Cellular Biochemistry.

Although scientific studies on the subject are mainly from foreign sources, the CBD has more than promising virtues on weight loss. Try to associate your diet with the oil intake to optimize your results and your well being.

Inside your body, you will find the chemical compound responsible for hunger and which is triggered by the use and consumption of THC.

In some cases, using THC is excellent in itself for increasing appetite, but thanks to CBD, you can suppress the activation of this hunger chemical as it will act with the receptors. Besides, it is also considered a beneficial intake and nutriment as it is offering other long-term medical benefits. Many people already discovered the oil as an excellent way to lose weight and to thwart cravings.

Cannabidiol has been shown to reduce appetite. It does not remove it entirely, but it can satiate more quickly. A British study using rats showed that in comparison with rats given cannabinol molecules, the rats given CBD consumed considerably less food during the study period. The conclusion of this study is, therefore, that it can reduce food consumption, but further researches are done on anti-obesity effects.

Some brands will offer more or less controlled products, or that does not respect the laws in force in France, be careful!

Certain varieties of cannabis or hemp, without narcotic properties, may be used for industrial and commercial purposes under three cumulative conditions:

. The authorized varieties of hemp are on a list; only the seeds and the fibers can be used.

. The use of flowers is forbidden;

. The plant must have a content of less than 0.2% THC.

CBD oil can be consumed in different ways. The most common method is to run a few drops under the tongue, but it is also possible to add it to solid or liquid foods. As for dosage, know that there is no ideal amount: one or two drops, or more; one or more times a day; everything depends on your needs.

Here again, the lack of studies on the subject precludes any concrete answer. Besides, the legislation does not allow the treatment of Cannabidiol as a drug: it is, at best, a dietary supplement. You can do some personal research on the subject, we find a lot of testimonials on consumer google CBD that report very positive effects.

To date, no one has reported notable. In high doses, this oil can limit saliva production and create a sensation of dry mouth, but thats it.

CBD oil comes from a plant, so it is a 100% natural product whose toxicity is not proven. The only toxic substances that could be found in cannabidiol-based products would come from the mode of production (pesticides and other chemicals), just like for fruits and vegetables. It is therefore recommended to choose the oil produced in the right conditions.

The ideal way is to keep your bottle of CBD oil in a cool and protected from light. You can choose to store it in the fridge, in the basement, or the laundry room. In these conditions, you can consume it for a year.

Read more from the original source:
How Using CBD Oil will Help you to Lose Weight - ChartAttack

Over 40 percent of Americans make New Years Resolutions, and nutrition is at the top of the list. According to one poll, 54 percent of respondents said eating healthier was the goal of their resolution. But while making healthier food choices is great in theory, it is challenging in practice. A recent study found that nearly 80 percent of Millennials thought their diets could be healthier. And with so many fad diets popping up, it can feel hard to know which is the healthiest, and the most effective and sustainable way to lose weight.

For many of us, right after the ball drops, we begin our plan and give our resolution our all for the first month. Then work, family, and old habits creep in, and we lose sight of our goal and fall back into our old ways and only 6 percent of Americans accomplish their resolutions. But dont let that be you: Thrive has attainable microsteps to get you to your 2020 goal. Here, top registered dietitians share their best tips and tools to reframe your eating for long-lasting nutrition habits.

We can safely say that resolutions havent worked, and its most likely because the goals people set are more about what they dream of having. They set actions without a well-thought-out self-assessment and plan. Theyll say, Im going on a diet in January because I need to lose 25 pounds. Instead, people need to start with self-reflection. Ask yourself honestly, Why am I not eating well in the first place? Is it because you have no time? Cant cook? Lazy? Not motivated? Stressed? Cant afford it? What stories are you telling yourself? What patterns are reinforcing your bad behavior choices? Once you have been honest with yourself, create a plan for change. Be specific and write it down. Goals without clarity are doomed to fail. Define how you want to eat and feel, the type of body you want, the amount of energy you want to have, etc. Get rid of the word diet, in your mind, and acknowledge that you are creating a lifestyle, and the healthy habits you form will change your self-image. Your identity will morph from, I am a person who wants to eat healthy, to I am a person who honors my body and chooses quality food. Think about habits as the method through which you embody a particular identity. In other words, every time you eat well, you embody someone who is fit and healthy. Or every time you eat and cook food at home, you embody someone who doesnt eat fast food.

The next ingredient for lasting change is to restructure your environment for success. This includes both your physical and social surroundings. Is your home set up so that eating healthy is easy, or do you have a six pack of soda in the fridge and a gallon of ice cream in the freezer? Lets face it, we all fight the gravitational pull of junk food. The best solution is not to keep it in your home or work environment where its obvious, available, and visible. Give your pantry and fridge a makeover. Make it hard for you to access the foods that sabotage your nutrition. Do you get tempted driving by fast food every day? Take a different route to work. Do you get tempted by the unhealthy food in your office conference room? Stay out of the room and bring healthy snacks from home. Your social environment is equally important. Seek out tribes that share your vision for healthy eating both in person and online. Pair up with friends or coworkers that can socially reinforce your desired behaviors. Be intentional with your social media use, and join online communities that are in line with your health values. Its here that you will find like-minded people who share information and videos that can teach you not just what to eat, but also model what a healthy lifestyle looks like. A lot of small habits turn into big changes, and every action you take is a vote for the type of person you want to become.

Nicole Magryta, M.B.D., R.D.N., Integrative Clinical Nutritionist and author of Nourish Your Tribe

Im a physician and a scientist, and what I follow is the research that is evolving our understanding of health. Some of the discoveries actually shift what we once thought was the right way to eat into new ways to make good choices. Here are some health tips that can revolutionize your approach to better living in the new year:

1. Shop the middle aisle: Unlike the old adage that you should avoid the middle aisle to only buy fresh foods, it is now clear that the middle aisle offers foods that can activate our bodys health defense systems. For example, dried or canned beans are a good source of dietary fiber that feed our healthy gut bacteria, or microbiome, which improves our immunity. Similarly, some tinned smaller fish like sardines, anchovies, and even tuna can be a source of healthy marine omega-4 fatty acids. Canned tomatoes can be a source of lycopene, which protects your DNA. And dark chocolate has been shown to activate stem cells that help us heal from the inside out. Visit the middle aisle, and choose wisely.

2. Dont worry so much about individual elements, like gluten or lectins or sugar, its the sum total that counts: Research has shown us that dietary patterns matter more than individual elements. Thats why the Mediterranean diet works its not just one aspect of the diet. If you eat mostly plant-based foods, youll be building up your bodys health defenses, and its OK to occasionally eat something less healthy. Fashion your eating habits after the healthiest cultures, and dont stress about any single healthy or unhealthy ingredient.

3. Love your food to love your health: Start a new health regime when it comes to nutrition by looking at what you love that is healthy, and find delicious ways to cook and combine those ingredients. Be bold and explore new foods that are healthy so you can discover new pleasures to enrich your life. Its time to move away from deprivation, guilt, and shame when it comes to healthy eating. Living well means leaning into the healthy food that you enjoy.

William W. Li, M.D., author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself

Your resolution should be something that youre actually motivated to do. It may sound obvious, but we often make goals that we think we should make, rather than ones that we actually want to take action on. And without being truly motivated, maintaining your goal will be much harder.

Accountability is an essential part of sticking with your goals in the long term. Options like seeing a dietitian, signing up for a race, and tracking your progress in an app like Lose It! can all go a long way in keeping you motivated and on track. As you go through your year, its also important to maintain the mindset that a slip up isnt a failure. Just because you got off track once, that doesnt mean your goal goes out the window. Instead, its important to accept the mistake and move on guilt-free. You may even be able to learn from the experience and make a plan to avoid similar situations in the future.

When it comes to setting resolutions, two common mistakes I often see are making goals that are either non-specific or unrealistic, or both. As a result, we end up with goals that are difficult to achieve.

To make goals more specific, make sure that youre clear on how you will take action on your goal, and you have a way to measure when youve made progress on it. For example, using tracking apps like Lose It! can help with measuring your progress, as they can give you data on the nutrient content of your meals, and track changes in weight loss, food or macronutrient intake, water consumption, and exercise.

One way to ensure your goals are realistic is to avoid the all or nothing mindset. So rather than saying youre going to stop eating dessert altogether, a more realistic goal would be to start by reducing how often you consume dessert. Again, apps like Lose It! can be helpful since they can help teach you the nutrient content in different foods, and see how some popular off limits foods can still fit into your healthier lifestyle.

Kelli McGrane, M.S., R.D. at Lose It!

The biggest mistake I see with my clients, and most people struggling to lose weight, is that they have an all or nothing mentality. People need to stop looking for a fast way to lose weight and move on, and start getting real about making lasting changes they can sustain. To keep weight off and maintain weight loss, you must change how you look at food. Start writing down every single thing you eat. Then add the calories. Weight loss is calories in versus calories out. When you start to monitor what you eat, add in healthy foods. I actually encourage all of my clients to eat carbs at every meal. So often, people eat something bad, or skip a workout, and their mindset switches to, Oh well, Im going to stop working out, or Im going to continue eating badly. A little planning goes a long way when it comes to losing weight. Sunday is a great day to plan and prepare. Plan your food for the week and then hit the supermarket.

Gladys DiTroia, weight loss specialist and coach

To ensure your New Years resolution success, I recommend focusing on one thing at a time, and doing that one thing well before you try to change something else. Multiple habits that we do on a day-to-day basis combine and form our behaviors. If we set a New Years resolution to start eating better a behavior then that requires us to start shopping for healthier food, portioning our foods, ensuring that we eat the right amount of food on a daily basis, drink enough water throughout the day, and so on and so forth a habit. So by choosing to make one behavior change, were actually trying to change multiple habits at the same time. Statistically, it takes about 66 days to form a new habit. Choose one habit to focus on for 66 days. Once you can successfully do that one thing for 66 days, then work on another. Over time, after continuing to use this model, youll then form long-lasting and sustainable behavior changes.

For those who are looking to add more movement into their days to enhance their well-being, I recommend doing something first thing in the morning to get your body moving. This is when your mind and your body are at its best, without all the stress. For those of you with a morning routine, I would strongly encourage to add movement into your routine, and notice how it will enhance everything else you do. For those of you without a routine, this is a simple place to start, so that you can take care of yourself first, as most of us spend our days taking care of others. Start by getting up 15 to 20 minutes earlier to establish a morning routine such as mobility, stretching, yoga, or even taking a brisk walk outside without distractions, honoring yourself and your body.

Nathan Kohlerman, Founder of NeuIntention

The key to healthy eating is making small changes that are specific, measurable, and attainable. For example, instead of declaring you want to eat healthier or lose weight, try setting specific goals like replacing one sugar-sweetened beverage each day with fruit-infused water, or incorporating one more serving of veggies per day from what you previously ate.

My number one healthy snacking tip is to have protein, and produce options at eye level in the fridge and pantry so they are the first to grab when hunger strikes. Some examples are hummus and sugar snap peas, cheese and grapes, or an apple and peanut butter. Pairing protein and produce is what I call a snack with staying power, and one I recommend to my clients wanting to lose weight or have more energy.

Mia Syn, M.S., R.D., Registered Dietitian and Nutritionist at Goli Nutrition

Really think through what you want to accomplish and why you want to accomplish it. You need to have a well-thought-out reason for what you want to do, and why you want to do it, because this is what you will keep returning to for willpower even when you feel like you have lost some of your motivation to keep going.

Break the goal into bite-sized pieces. When you just keep looking ahead and the destination looks too far is when you are most likely to quit. Make a plan that is divided up week by week, with weekly goals that at the end add up to your plan, but where you can just focus on the goal of the week in the moment.

Give yourself concrete rewards. Brains respond to positive feedback, and a reward at the end of bite-sized accomplishments will encourage a good feeling about moving forward with the next weeks goals.

Create a support system to also hold you accountable. Its easier to deceive yourself that you are sticking with a goal than it is to deceive others. Form a small group of people who will emotionally invest in keeping you honest, cheering you on, and being brutally honest when you lean towards throwing in the towel. Studies find social support does make a difference in goal-keeping.

Dr. Gail Saltz, M.D., psychiatrist, psychoanalyst, columnist, and best-selling author

One small, actionable tip that you can easily integrate into your life for a healthier 2020 is to eat more fruit. Nine out of ten Americans do not eat the recommended amount of fruit per day according to the CDC. Whole fruit contains vitamins, minerals, antioxidants, phytochemicals, fiber, and most importantly, water.

At Mastering Diabetes, we consider water a micronutrient. The reason we do so is because much like vitamins and minerals, water assists in thousands of chemical reactions in your blood and in tissues, and is an underappreciated component of whole foods that rarely gets mentioned. Every second of every day, thousands of chemical reactions are taking place in your body simultaneously, and water is an essential participant that enables them to be carried out efficiently.

Water helps in many aspects of nutrient digestion and absorption. In your stomach, water helps unfold intact food material. In your small intestine, water helps digest and absorb glucose, fatty acids, and amino acids into your blood. In your large intestine, water plays a vital role in bulking your stool, feeding your microbiome, and helping to regulate the electrolyte balance in your blood.

Refined and processed foods are significantly lower in their water content than fruits. For example, cornflakes contain four percent of water by mass, and a typical whole-wheat bagel is 34 percent water by mass. On the other hand, fruits generally contain between 70 and 95 percent water by mass. This means that when you eat fruit, you actually eat water, which helps keep you hydrated and improves both mental and physical performance.

Robby Barbaro, M.P.H. and founder of Mastering Diabetes

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Read more:
Secrets of Nutrition Resolutions That Stick - Thrive Global

Weight loss does not begin in the gym or the moment you adjust yourself on the Yoga mat. The process begins in the kitchen. It begins by understanding the kind of relationship you want or rather need to develop with your food.

To say it as it is, if you continue gorging on nutrition-deficient food or empty calories of sugar, alcohol and the likes, you wont be able to move the scale by an inch even after hitting the gym, twice in one day. Both diet and working outbe it gymming, running or swimminghave to go hand-in-hand with each other.

In fact, 21-year-old Sifat Singh tells us that a person's diet is actually the key factor of any weight loss regime. To split it in terms of numbers, your diet contributes 80% to the process and only 20% can be attributed to working out, he says. And, he should know, he recently lost 61 kgs and trimmed from a whopping 145.7 kgs to 84 kgs by adopting the below healthy plan to lose weight.

Says Sifat, I was always judged for being overweight. This actually constituted to me having a very depressing school life. Everyone would judge me for my weight and overlook everything else about me. In fact, growing up, my biggest fear used to be getting my weight checked at the schools annual medical camp. Until, one day I just decided that I will not subject myself to the bullying or even live in fear. I also desired to cultivate a good social life around me. These two facts became my biggest motivations to lose weight.

I said to myself that I'm going to change my life, and started by making the below change in diet.

I completely stopped eating junk food," he says.

"My primary focus shifted from just mindlessly eating to eating clean all the time. It wasnt easy, I had a lot of cravings but I would happily satiate them by just having salads. All my meals were home-cooked and more importantlyhome-cooked by me. I basically knew what I was putting inside my body and for the first time it felt like I was in complete charge of my life when I commenced on this journey!

Early morning: 1tbsp of Apple cider vinegar mixed in a glass of water

Breakfast: 1 cup of Oats and 1 glass of Milk

Lunch: 1 serving of Poha

Evening Snacks: A cup of Tea along with just one Biscuit

Dinner: Half a Chicken or 250 grams of Fish

ALSO READ: A simple diet plan that can help you lose weight in a healthy manner

Post changing his daily dietary intake, Sifat started hitting the gym for extensive cardio and weight training sessions. Below is the exercise regime that he followed.

Sifats weight loss exercise regime included a 4 km sprint (6 days a week) and also an hour and half long gym session on Mondays, Wednesdays and Fridays. This was the routine he followed:

My workouts used to pretty intense and tiring, but day after day, week after week, month after month I saw myself changing. I would look at myself in the mirror and feel happy about it.

It is also important to note that I was able to lose so much weight as I was very consistent and didn't indulge in a single cheat day for almost 14 months till my weight dropped below 90 kgs. I skipped a lot of social functions and would never even eat outside while hanging out with my friends as well. My meals were always packed with me and it was this discipline that made me a completely new person.

"I have been able to maintain my current weight by:

1

Weight training

2

Minimal cardio

3

A rule of no second serving."

ALSO READ: The best cardio machine for every type of workout

Just stay consistent with your weight loss regime. It will take time. Remind yourself that you didn't get fat in one day, so naturally you will not be able to lose all your fat in one day as well. Don't give up! Be patient. Also, don't fool yourself by thinking that if I eat more today then I'll just exercise more. It just does not happen. You can't outrun a bad diet. A burger is 300 calories and burning 300 calories is like cycling for 40 minutes. Watch what you eat!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 61 kgs by making this one change in his daily diet - GQ India - What a man's got to do

No matter your age, it's never too late to practice a healthy lifestyle and work toward a weight-loss goal. For people who are overweight, shedding pounds at any age boasts some big health benefits.

Loss of bone density can be an issue when older people lose weight, but resistance exercise can help counter this effect.

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Not only can weight loss improve blood pressure, cholesterol levels and blood sugar (not to mention boost your energy and self-confidence), it can also help lower your chances of chronic diseases like diabetes, heart disease and cancer, per the Centers for Disease Control and Prevention.

That said, as you get older, losing weight may also come with one major downside: bone loss (and subsequently, an increased risk of fractures), according to a December 2019 study published in the Journal of Bone and Mineral Research.

Fortunately, there's a way to drop pounds and protect your bones at the same time: The study also found that resistance exercise, alone or combined with aerobic exercise, is an effective way for older adults to maintain bone density while following a weight-loss regimen.

From providing structural support to protecting your organs and anchoring your muscles, bones play several major roles in your body, per the Mayo Clinic. But after the age of 30, you start to lose more bone mass than you gain. And as bone density decreases, the risk of falling and major injuries increase, says, Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac.

What's more, maintaining bone health is critical for health aging. As you age, an injury can have major consequences for your quality of life: "In older populations, a severe fall could mean the loss of functionality," says Tripp.

Resistance training can help you create and preserve healthy bone density, especially as you age.

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"Bone adapts to stress that is placed on it," says Tripp. Through compression forces, resistance exercises place stress on your bones and your tendons (which tug and pull on your bones). The result? "The combination of compression and the tug-pull effect stimulates bone-producing cells (osteoblasts and osteocytes) to lay down new, stronger bone," Tripp says. In other words, strength training improves your bone density and mass by creating and preserving healthier bones.

So, how often should you do resistance-based exercises? "Generally, people of all ages should perform resistance exercise two to four times per week to maintain and improve bone density and muscle mass," says Tripp.

His recommendation is in line with the Department of Health and Human Services' Physical Activity Guidelines for Americans, which encourage adults to do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on two or more days a week. The guidelines also say that adults should get in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week.

Curious exactly how many calories you burn during your workouts? Download the MyPlate app for a more accurate and customized estimate.

Ready to boost your bones and shed some pounds? Try incorporating these two resistance-based routines, designed by Tripp, into your weekly workout regimen.

For each workout, start with three to five minutes of dynamic stretching to warm up your muscles. Then, perform each move for 10 to 12 reps and repeat the circuit two times total, resting 30 seconds in between each move and 1 minute in between rounds. Make sure to cool down with a series of static stretches.

Don't have suspension straps on hand? You can use a barbell or Smith machine bar to perform this move, too.

A kettle bell can be a great addition to your strength-training routine.

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Kettlebell Goblet Squat to Bench

Plank holds are a great move to strengthen your core.

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Stability Ball Hamstring Curl

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There's One Major Drawback to Losing Weight When You're Older Here's How to Avoid It - LIVESTRONG.COM

Weight loss is a long-drawn process that involves regular exercises and dietary modifications. However, there are certain foods that can facilitate faster weight loss. Adding these foods to your daily diet can help you attain your goal must faster. Similarly, there are some spices that can boost weight loss. These are common spices that are easily found in almost all Indian kitchens. Most of these spices also have other health benefits. These have been used since ancient times to treat many health disorders from indigestion to skin disorders to even some cancers. Adding these to your diet is easy and hassle-free. You need to have only a small amount of every day and you will soon be able to see the difference it makes.

Let us take a look at some of the common spices that can help you lose weight faster.

The health benefits of turmeric are many. It has been used since ancient times to treat many conditions. This spice is common in almost all Indian kitchens and is used for colour and flavour. It contains a chemical called curcumin, which gives turmeric its many health benefits. This also helps in weight loss. It is said to be particularly effective in melting belly fat.

Black pepper contains piperine, which gives it a distinctive flavour. It may also be good for weight loss. It can bring down body weight and suppress fat cell formation. But scientists say further research needs to be done before we swear by the weight loss benefits of this spice.

Fenugreek can suppress your appetite. This makes you eat less, and you lose weight as a result. This is because your total calorie count goes down due to low appetite. It has amazing sugar-controlling properties, and this also leads to weight loss. The seeds contain galactomannan, a water-soluble component that reduces appetite and keeps you full for a longer period of time. It is also known to increase your bodys metabolic rate. Just soak a few seeds every night and have it first thing in the morning.

This aromatic spice is packed with antioxidants and it comes with some major health benefits. Cinnamon is also known to facilitate quick weight loss. It can stabilise blood sugar levels. This brings down appetite and controls hunger. This spice also slows the breakdown of carbohydrates in the body. All this helps you to lose weight.

Cumin is great for weight loss and fat burning. It aids digestion and detoxifies your body. One teaspoon of cumin seeds a day is enough to speed up your weight loss goal. Drinking cumin seeds infused water also helps bring down your body weight. You will melt your fat faster if you do this regularly for around a month.

This spice is great for burning belly fat. It stimulates digestion and boosts metabolism. It acts as a diuretic and rids the body of excess water. All this helps you lose weight. Just chew on a pod after your meals or make a powder of the seeds and add a pinch to your morning cup of tea.

Published : December 12, 2019 6:44 pm | Updated:December 13, 2019 11:46 am

Original post:
Add these spices to your life and watch the fat melt away - TheHealthSite

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