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Exercise by itself won't help you lose weight.

This is not to say that exercise isn't good for you; it is, in fact, great for you. It conveys an astonishing array of health benefits.

But - and we all hate hearing this - many experts, while extolling the benefits of exercise, say the primary villain when it comes to excess weight is what's on our menu. To lose weight, we have to cut calories.

Exercise helps keep lost pounds off, but exercise alone can't do the initial job of losing it.

"I think the role of exercise in weight loss is highly overrated," says Marc Reitman, chief of the diabetes, endocrinology and obesity branch of the National Institute of Diabetes and Digestive and Kidney Diseases, or NIDDK. "I think it's really great for being healthy, but I'm a strong believer that overeating is what causes obesity. To exercise your way out of overeating is impossible."

Michael Joyner, a Mayo Clinic researcher who studies how people respond to the stress of exercise, agrees. "The key for weight loss is to generate and maintain a calorie deficit," he says. "It's pretty easy to get people to eat 1,000 calories less per day, but to get them to do 1,000 calories per day of exercise - walking 10 miles - is daunting at many levels, including time and motivation," he says.

To be sure, some people can work weight off, experts say. These include those who exercise vigorously for long periods, and professional athletes, who typically engage in high-intensity workouts.

But they are the exceptions. Those high-level workouts are "not something most people do," says Philip F. Smith, co-director of NIDDK's office of obesity research. "Walking for an hour won't do it."

Joyner agrees. "Theoretically, people can exercise enough to lose without changing what they eat, but they have to exercise a whole lot," he says.

Moreover, moderate exercise doesn't really burn all that many calories, especially when you think about a single piece of chocolate cake, which has between 200 and 500 calories. Most people burn only about 100 calories for every mile of running or walking, although this can vary depending on the person, according to Joyner. Put another way, to lose one pound, you must run a deficit of about 3,500 calories - meaning that if you burn an excess 500 calories a day, it would take a week to drop that pound.

Kevin D. Hall, an NIDDK scientist who studies how metabolism and the brain adapt to diet and exercise, agrees that a modest degree of weight loss would require large amounts of exercise. However, "high levels of physical activity seem to be very important for maintenance of lost weight," he adds, defining "high" as more than an hour of exercise daily.

In a recent study, Hall concluded that exercise "typically result[s] in less average weight loss than expected, based on the exercise calories expended," and that individual weight changes "are highly variable" even when people stick to exercise regimens.

The likely reason is that people tend to compensate for changes in food intake and non-exercise physical activities, Hall wrote. Or, as Joyner puts it: "If people replace non-exercise - but otherwise active - time with sedentary time, sometimes things cancel out."

Strength training or resistance training - lifting weights, for example - also is important for overall health, but, as with other forms of exercise, it doesn't prompt weight loss. (In fact, it may cause the reading on the scale to inch up a bit, because muscle is denser than fat.) Nevertheless, "strength training is good to maintain lean tissue," Joyner says.

And you can't count on exercise to increase your metabolism for several hours afterward.

"Exercise, if hard enough and long enough, certainly can do this," Joyner says. "But again, it depends on how much, what type and how hard. A two-mile stroll, while a good thing, will not do too much to resting metabolism."

But now the good news: Exercise remains one of the best things you can do for yourself. It enhances health in numerous ways.

It strengthens the heart and lungs. It reduces the risk of Type 2 diabetes and metabolic syndrome, a collection of symptoms that include hypertension, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.

Weight-bearing activities, such as running, strengthen bones and muscles. Having strong bones prevents osteoporosis, helping to avert bone-breaking falls in the elderly. "For older people, exercise facilitates the capacity for them to stay engaged in life," Joyner says.

Exercise also reduces the risk of certain cancers, including breast and colon cancer. It elevates mood, and it keeps thinking and judgment skills sharp.

Overall, it helps you live longer. People who work out for about seven hours a week have a 40 percent lower risk of dying early compared with those who exercise less than 30 minutes a week, according to the Centers for Disease Control and Prevention.

"Exercise in almost any dose does so many good things for people," Joyner says.

Is one exercise more effective than another?

"I love to play soccer," Smith says. "I would do anything to play soccer, and try to play three times a week until my body can't take it. But people should exercise as much as they can tolerate and enjoy. That's what they should shoot for."

Reitman agrees. "The best exercise is the one you keep doing," he says.

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For weight loss, exercise is important but calories move the needle - Chicago Tribune

Losing weight on the stomach area is important according to the NHS. They say: Many doctors now believe that when it comes to your health, your waist measurement is important.

Having a large amount of tummy fat (compared to fat around your bottom or thighs) makes you more likely to develop diabetes and heart problems.

A healthy waist circumference for men is less than 94cm (37 inches), and for women it's less than 80cm (32 inches).

But doing so is not easy, and one person took to Quora to see if anyone had the answer.

User Loraine Simpson responded to the question and said: It can help in the process but you cannot depend on it 100 per cent. There are also other factors that you need to consider.

For example, you have to incorporate also a good diet especially saying no to the foods that contains fattening substance - coming from sugary, fine carbs, and contains MSG.

To help you cut the cravings for unhealthy food and open up the appetite for healthy ones, you may consider taking up supplements that can aide you in losing weight.

This can also fuel up your efforts of walking as it boost also the metabolism in the body. In the process of losing fat, you should also consider focusing your effort in getting good amount of sleep and at the same is to surround yourself with people who will be supportive with you with your goals and objectives.

Quora user Wayne Knapp said: Diet is for burning fat and exercise is for building the body. Exercise can help but if your diet is bad you can also gain fat.

18 months ago I was under-eating in terms of calories, working out like crazy, losing muscle and gaining fat.

When I cut a lot of the added refined sugar out of my diet and stopped worrying about the calories I started losing fat. I exercise far less now, mostly HIIT type workouts but Im trim and still trimming down.

If you want to lose fat, your diet is key! Exercise improves a lot of things but it doesnt drive weight loss.

And user Clifford Starks, who identified himself as a personal trainer and MMA fighter said: It does help the process of losing overall fat, make sure not to change your caloric intake when you adding walking or running to your program though.

There are exercises you can do to target belly fat and Chris Wharton, Co-owner and Director of the Better Body Group, revealed his top three moves with Express.co.uk.

He also said before doing focused moves, you should create a calorie deficit, include compound exercises as part of regular workouts, and increase levels of NEAT (Non Exercise Activity Thermogenesis) by moving around more in the day to increase the total number of calories burned.

He added: Once you are certain these bases are covered, you can start focusing on more specific body parts. Since a slim, sculpted belly area tends to be the most desired, there are three great abdominal exercises to add into your gym repertoire.

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Weight loss: Will the simple exercise of walking get rid of belly fat? - Express.co.uk

Sometimes, the scale can seem like your biggest foeespecially when the numbers refuse to budge after weeks of sensible eating. While you may want to chuck it out after another disappointing weigh-in, a new study says that you shouldbe weighing yourself more, not less, in order to shed those extra pounds.

Previous studies have indicated that regular weigh-ins can help dieters stay on track, but researchers at Drexel University and the University of Pennsylvania, both in Philadelphia, Penn., wanted to see if this held true even when people werent consciously trying to lose weight.

They recruited 294 undergraduate women of various sizes who answered questionnaires about how often they tracked weight. Body fat percentages were taken at the beginning of the study, after six months and again at two years. Researchers determined Body Mass Index using each participants height and weight, and body fat was assessed using a DXA, or Dual-energy X-Ray absorptiometry, scan. The special type of X-Ray is typically used to measure bone density, but has become a popular way to track muscle and fat as its more accurate than the traditional BMI method.

The team found that women who stepped on the scale daily experienced a dip in their BMI while those who weighed themselves less frequently did not. No other changes were consciously made to their routine.

The losses in BMI and body fat percentage were modest, but still significant, especially keeping in mind that these women were not part of a weight loss program. We did not expect that, in the absence of a weight loss intervention, folks would be losing weight, said study co-author Diane Rosenbaum, Ph.D and psychologist at the University of Pennsylvania, in a statement.

Surprisingly, participants who weighed themselves every day had higher BMIs and body fat percentage compared to the other women at the beginning of the study. Typically, people with lower BMIs monitor their weight more frequently.

Scientists theorize that constantly being reminded of your weight could help keep your fitness and diet goals top of mind.

Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviors, because it provides you with evidence that these behaviors are effective in helping you lose weight or prevent weight gain, said study co-author Meghan Butryn, Ph.D and associate professor in the College of Arts and Sciences at Drexel. Similarly, if you see weight gain on the scale, that information can motivate you to make a change.

This new study is further evidence that the best way to lose weight is by being more mindful. According to a story published by Harvard Medical School, multitasking, like eating lunch while you work or sitting in front of the TV at dinner, can cause you to eat more. A review of studies published in the American Journal of Clinical Nutrition found that people who ate while distracted tended to consume more during meal time as well as later on throughout the day.

To eat more mindfully, Howard LeWine, M.D., editor at Harvard Health Publications, suggests taking small bites, using chopsticks to slow down your pace and spending time appreciating the origins of your meal.

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If You Want To Lose Weight Without Dieting, Try Daily Weigh-Ins - Medical Daily

What's the best diet for healthy weight loss?

Pick up any diet book and it will claim to hold all the answers to successfully losing all the weightyou wantand keeping it off. Some claim the key is to eat less and exercise more, others thatlow fat is the only way to go, while others prescribe cutting out carbs. So what should you believe?

The truth is there is no one size fits all solution to permanent healthy weight loss.What works for one person may not work for you, since our bodies respond differently to differentfoods, depending on genetics and other health factors. To find the method of weight loss thatsright for you will likely take time and require patience, commitment, and some experimentationwith different foods and diets.

While some people respond well to counting calories or similar restrictive methods, others respondbetter to having more freedom in planning their weight-loss programs. Being free to simply avoidfried foods or cut back on refined carbs can set them up for success. So, dont get too discouragedif a diet that worked for somebody else doesnt work for you. And dont beat yourself up if adiet proves too restrictive for you to stick with. Ultimately, a diet is only right for you ifits one you can stick with over time.

Some experts believe that successfully managing your weight comes down to a simple equation:Ifyou eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losingweight so hard?

A different way of viewing weight loss identifies the problem as not one of consuming too many calories,but rather the way the body accumulates fat after consuming carbohydratesin particular the roleof the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstreamas glucose. In order to keep your blood sugar levels in check, your body always burns off thisglucose before it burns off fat from a meal.

If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), yourbody releases insulin to help with the influx of all this glucose into your blood. As well asregulating blood sugar levels, insulin does two things: It prevents your fat cells from releasingfat for the body to burn as fuel (because its priority is to burn off the glucose) and it createsmore fat cells for storing everything that your body cant burn off.The result isthat you gain weight and your body now requires more fuel to burn, so you eat more. Since insulinonly burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs andgaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.

Most low-carb diets advocate replacing carbs with protein and fat, which could have some negativelong-term effects on your health. If you do try a low-carb diet, you can reduce your risks andlimit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sourcesof protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.

It's a mainstay of many diets: if you dont want to get fat, dont eat fat. Walk down any grocerystore aisle and youll be bombarded with reduced-fat snacks, dairy, and packaged meals. But whileour low-fat options have exploded, so have obesity rates. So, why havent low-fat diets workedfor more of us?

The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities offresh fruits and vegetables, nuts, fish, and olive oiland only modest amounts of meat and cheese.The Mediterranean diet is more than just about food, though. Regular physical activity and sharingmeals with others are also major components.

Whatever weight loss strategy you try, its important to stay motivated and avoid common dietingpitfalls.

We dont always eat simply to satisfy hunger. All too often, we turn to food when were stressedor anxious, which can wreck any diet and pack on the pounds. Do you eat when youre worried,bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizingyour emotional eating triggerscan make all the difference in your weight-loss efforts. If you eat when youre:

Stressed find healthier ways to calm yourself. Try yoga, meditation, orsoaking in a hot bath.

Low on energy find other mid-afternoon pick-me-ups. Try walking around theblock, listening to energizing music, or taking a short nap.

Lonely or bored reach out to others instead of reaching for the refrigerator.Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or parkanywheretheres people.

Avoid distractions while eating. Try not to eat while working, watching TV, or driving.Its too easy to mindlessly overeat.

Pay attention. Eat slowly, savoring the smells and textures of your food. If yourmind wanders, gently return your attention to your food and how it tastes.

Mix things up to focus on the experience of eating. Try using chopsticks ratherthan a fork, or use your utensils with your non-dominant hand.

Stop eating before you are full. It takes time for the signal to reach your brainthat youve had enough. Dont feel obligated to always clean your plate.

Permanent weight loss requires making healthy changes to your lifestyle and food choices. To staymotivated:

Find a cheering section.Social support means a lot. Programs like Jenny Craigand Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seekout supportwhether in the form of family, friends, or a support groupto get the encouragementyou need.

Slow and steady wins the race. Losing weight too fast can take a toll on yourmind and body, making you feel sluggish, drained, and sick. Aim to lose one to two pounds a weekso youre losing fat rather than water and muscle.

Set goals to keep you motivated.Short-term goals, like wanting to fit intoa bikini for the summer, usually dont work as well as wanting to feel more confident orbecome healthier for your childrens sakes. When temptation strikes, focus on the benefitsyoull reap from being healthier.

Use tools to track your progress.Smartphone apps, fitness trackers, or simplykeeping a journal can help you keep track of the food you eat, the calories you burn, and theweight you lose. Seeing the results in black and white can help you stay motivated.

Get plenty of sleep. Lack of sleep stimulates your appetite so you want more foodthan normal; at the same time, it stops you feeling satisfied, making you want to keep eating.Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night.

Whether or not youre specifically aiming to cut carbs, most of us consume unhealthy amounts of sugarand refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, whiterice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterpartsand eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foodsas diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods.Since your body gets all it needs from sugar naturally occurring in food, all this added sugaramounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.

Calories obtained from fructose (found in sugary beverages such as soda and processed foods likedoughnuts, muffins, and candy) are more likely to add to fat around your belly. Cutting backon sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

Even if youre cutting calories, that doesnt necessarily mean you have to eat less food.High-fiber foods such as fruit, vegetables,beans, and whole grains are higher in volume and take longer to digest, making them fillingandgreat for weight-loss.

Its generally okay to eat as much fresh fruit and non-starchy vegetables as you wantyoull feelfull before youve overdone it on the calories.

Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs andspices or a little olive oil for flavor.

Add fruit to low sugar cerealblueberries, strawberries, sliced bananas. Youllstill enjoy lots of sweetness, but with fewer calories, less sugar, and more fiber.

Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts,cucumbers, and avocado.

Snack on carrots or celery with hummus instead of a high-calorie chips and dip.

Add more veggies to your favorite main courses to make your dish more substantial.Even pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.

Start your meal with salad or vegetable soup to help fill you up so you eat lessof your entre.

Set yourself up for weight-loss success by taking charge of your food environment: when you eat,how much you eat, and what foods you make easily available.

Cook your own meals at home. This allows you to control both portion size and whatgoes in to the food. Restaurant and packaged foods generally contain a lot more sugar, unhealthyfat, and calories than food cooked at homeplus the portion sizes tend to be larger.

Serve yourself smaller portions. Use small plates, bowls, and cups to make yourportions appear larger. Dont eat out of large bowls or directly from food containers,which makes it difficult to assess how much youve eaten.

Eat early. Studies suggest that consuming more of your daily caloriesat breakfast and fewer at dinner can help you drop more pounds. Eating a larger, healthy breakfastcan jump start your metabolism, stop you feeling hungry during the day, and give you more timeto burn off the calories.

Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast untilbreakfast the next morning. Eating only when youre most active and giving your digestion a long break may aid weight loss.

Plan your meals and snacks ahead of time. You can create your own small portionsnacks in plastic bags or containers. Eating on a schedule will help you avoid eating when youarent truly hungry.

Drink more water. Thirst can often be confused with hunger, so by drinking wateryou can avoid extra calories.

Limit the amount of tempting foods you have at home. If you share a kitchen withnon-dieters, store indulgent foods out of sight.

The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burningcalories. Exercise can increase your metabolism and improve your outlookand its something you can benefit fromright now. Go for a walk, stretch, move around and youll have more energy and motivation totackle the other steps in your weight-loss program.

Lack time for a long workout? Three 10-minute spurts of exercise per day can bejust as good as one 30-minute workout.

Remember: anything is better than nothing. Start off slowly with small amounts ofphysical activity each day. Then, as you start to lose weight and have more energy, youllfind it easier to become more physically active.

Find exercise you enjoy. Try walking with a friend, dancing, hiking, cycling, playingFrisbee with a dog, enjoying a pickup game of basketball, or playing activity-based video gameswith your kids.

Few things are more discouraging to someone on a weight-loss plan than the oft-cited statisticthat 95% of people who lose weight will regain it within a few years. The difficulty in stickingwith a long-term weight-maintenance plan is one of the main reasons that weight-loss programsfail. To uncover clues to successful weight loss, researchers have been collecting informationon people who have lost weight and successfully kept it off for many years. This project,known as the National Weight Control Registry (NWCR), records what these people did to achievetheir goals.

Below are six strategies gleaned from NWCR participants who have kept off at least 30 pounds for at least one year:

Adapted with permission from Lose Weight and Keep It Off, a special health report published by HarvardHealth Publications.

Excerpt from:
How to Lose Weight and Keep It Off: Dieting Tips that Work ...

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Its a fair statement to say that at any one time, a large percentage of us are trying to lose weight. As a registered dietitian, I see this in my own practice at least 50 percent or more of the individuals who come in to see me are doing so with the hopes of dropping at least 20 pounds.

Its not easy, and many fall short of their goals. Their failures are not due to a lack of motivation or willpower; its often because they tried to make too many big changes all at once. Even their goals were too big. In fact, one study found making smaller and easier changes to eating habits on a regular basis was more likely to yield success in weight loss.

Small things that can make a big difference in your diet Play Video - 3:20

Small things that can make a big difference in your diet Play Video - 3:20

Almost everyone can make one small change every day. One major way you can push forward with weight loss is to cut calories. Here are my top swaps that have helped take my patients to the next level in their weight-loss goals:

Instead of having a high-calorie, high-sugar caramel latte, consider a coffee with unsweetened almond milk and cinnamon instead. You can whip up the almond milk and add tons of yummy flavors with the cinnamon, all while saving you over 1,600 calories a week, which could amount to over 20 pounds lost in one year!

This is an obvious one, but probably one of the most challenging to implement. We still are drowning in soda, and its costing us our health. But giving up a 12-ounce can of cola (140 calories) for water, or a naturally flavored seltzer water, can help you lose up to 14 pounds a year. Just make sure you resist the urge to cut calories by incorporating a diet version of your favorite cola. Artificial sweeteners may have consequences to your weight as well, according to several recent studies.

Why pairing a burger with a soda may be a bad idea Play Video - 5:04

Why pairing a burger with a soda may be a bad idea Play Video - 5:04

Eating zucchini noodles instead of pasta, just once a week, can help you lose over 2 pounds in a year and making it all the time can lead to even further weight loss. This habit can be especially helpful for individuals with diabetes or non-alcoholic fatty liver disease by decreasing the reliance on insulin.

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7 simple swaps to make for lasting weight loss - Today.com

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by Tom Ciccotta21 Aug 20170

There are two commonly held assumptions about fat, the Bradley University site claims. One is that it is unhealthy to be heavy. The other is that if they tried, heavy people could lose weight. The site also contains an entire section on fatism, or the supposed discrimination against overweight individuals.

The site is a project of Bradleys Womens Studies department and is designed to combat discrimination against overweight individuals in the United States.

Today in the U.S., millions of people who are larger than average will encounter significant discrimination, suffer unfair treatment and humiliation, and be denied equal opportunities in all areas of life, the site claims. Weight discrimination, sometimes called fatism, is a serious problem with devastating consequences both for the individuals who are discriminated against and for society as a whole.

Heavy patients are commonly advised to lose weight regardless of their state of health. And while a thin person is given medication or other appropriate treatments, a heavy person with the same symptoms may simply be told to lose weight, the site claims.

Medical science has long established that obesity leads to a myriad of health complications and increased risk factors. Obese individuals are at a higher risk for health issues such as diabetes, high blood pressure, heart disease, stroke, and cancer than are individuals with a normal weight. According to research, there are many medications that simply dont work on obese individuals, including antibiotics, fertility drugs, and birth-control pills.

Despite the seemingly obvious health risks associated with obesity, academics in the Womens Studies department at Bradley insist that dieting can be dangerous to human health.

Even though the U.S. Department of Health and the World Health Organization agree that dieting and weight lose surgery can be dangerous to human health, patients healthfulness continues to be determined by their body mass index regardless of the lack of scientific evidence supporting its use, the site claims. While some extreme forms of dieting can be harmful, medical research states that even moderate exercising and dieting can help to shed pounds and decrease risk levels for health issues.

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Bradley University Women's Studies Project Claims Losing Weight Is 'Dangerous' - Breitbart News

Female-fronted films have become a trend in Bollywood with scriptwriters penning compelling characters for women. Female actors, too, are willing to do everything that it takes to give a flawless performance. And this includes extreme body transformation to fit into a role. While Shraddha Kapoor put on 9 kg for her film Haseena Parkar, Swara Bhaskar lost 10 kg for Veerey Di Wedding after gaining 8 kg for Nil Battey Sannata. Bhumi Pednekar who weighed 92 kg for her debut film, lost 27 kg for Toilet: Ek Prem Katha.

Bhumi says that it was high time that female actors started experimenting with their looks. In the West, when actors transform themselves, it doesnt mean that they are not glamorous. Audience expect acting and not just glamour in films and if they get both, its a bonus. But sadly, in Bollywood, if you do content driven roles, you fear getting typecast.

Bhumi Pednekar in Dum Laga Ke Haisha (2015) when she weighed 92 kg. She lost 27 kg for her latest release Toilet: Ek Prem Katha.

Swara says that things are surely changing for women. Over the last decade, female actors have become conscious of different forms of preparations for their roles. They work hard and its reflecting in great performances, she says.

Swara Bhaskar gained 8 kg for her 2016 release Nil Battey Sannata . But she has lost 10 kg to portray her character in her upcoming film Veerey Di Wedding.

Earlier, female actors would be conscious of how they will look after gaining weight, but todays generation is flexible about it. Experts say that female actors have set a high benchmark for themselves, and are least bothered about body shaming on social media.

Shraddha Kapoor in the film Haseena Parkar.

Apoorva Lakhia, director of Haseena Parkar, says that women in Bollywood are fast raising the bar. I dont know if its competition or self belief but they want to be counted for their talent and not just for being pretty, says Lakhia. As directors, we are lucky to have female actors who are willing to challenge themselves to take greater risks, he adds.

Film critic Omar Qureshi agrees. Hats off to these women, who wear layers of prosthetics or undergo physical changes to essay characters. Their devotion shows in their performance.

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From Shraddha Kapoor to Bhumi Pednekar: Actors lose weight, add kilos for films - Hindustan Times

At the time, my mom was on theJenny Craig Programand was seeing results, so I decided to give it a try. I was about to call and schedule my first consultation when, coincidentally, my mothers consultant called to confirm her next appointment. That phone call on May 31, 2014 changed my life. I joined Jenny Craig that day.

I had a lot to learn from my consultant (Jenny Craig's title for weight-loss coaches). For starters, I learned that theportionsI had been eating were way out of control. She designed a menu plan for me that had me eating smaller meals every two to three hours, rather than three meals a day in order to help me learn that portion control.

On Jenny Craig, they encourage you to eat six times a daythree main meals and three snacks. Im very routine, so I have the same things almost every day. At 7 a.m., I will make myself egg whites, a banana, an 80-calorie yogurt, and black coffee. A couple hours later, I will have my Jenny Craig Cookie Dough Anytime Bar and water, which is a great mid-morning snack to fight hunger while Im working. At noon, Ill have one of my Jenny Craig lunches, which could be anything from Jenny Craig Pizza Bites or a Jenny Craig Turkey Burger with a salad and water. Three hours later, Ill have a mid-afternoon snack, which is usually a Jenny Craig snack like kettle corn or Jenny Craig Ranch Snaps with water. For dinner, I'll typically have some of my Jenny Craig favorites such as her Fish n Chips or the Jenny Craig Mesquite Chicken with a side ofvegetables. Whenever I eat out, I practice portion control and swap out unhealthy options for healthier ones. For instance, I'll order a green salad as a side instead of fries and bring my own Jenny Craig dressing.

Before this, I was typically eating for two people. I had to learn that when my body told me I was full it was okay to stop eating. My consultant showed me how to incorporate fruits and veggies and yogurt into my diet. One of the great things about joining the Jenny Craig program is that it helped me experiment with cookingeven if it was as small as learning how to steam veggies and add that to my dinner.

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This Is The Eating Plan That Helped Me Lose 45 Pounds In A Year - Women's Health

Weighing yourself everyday may help you to shed those extra pounds, suggests a study.

According to researchers, standing on the weighing scales produced unexpected effects by encouraging people to cut back on junk food. Seeing small results regularly in the long battle with the bulge motivates adults to stick with their diet and exercise routine. Noticing weight gain can motivate adults to adopt lifestyle changes, helping them to avoid an expanding waistline.

Dr Meghan Butryn from Drexel University in Philadelphia, Pennsylvania said, Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviors. It provides you with evidence that these behaviors are effective in helping you lose weight or prevent weight gain.

Similarly, if you see weight gain on the scale, that information can motivate you to make a change. The findings, which also involved experts at the University of Pennsylvania, involved 294 college girls of varying weights. Each participant had their body fat and BMI measured at the beginning of the study, six months and two years after.

The participants were also quizzed about the frequency of their weighing habits. On average, women who reported at least one period of daily self-weighing tended to avoid piling on the pounds. The team was to find that women, who weighed themselves daily had heavier BMIs at baseline than other participants.

The results suggested that self-weighing can effectively prevent weight gain after initial weight loss for people with obesity. The research appears in the Journal of Behavioral Medicine states.

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Want to lose weight fast? Start weighing yourself daily then! - Hindustan Times

By Marlene Cimons, The Washington Post

Exercise by itself wont help you lose weight.

This is not to say that exercise isnt good for you; it is, in fact, great for you. It conveys an astonishing array of health benefits.

But and we all hate hearing this many experts, while extolling the benefits of exercise, say the primary villain when it comes to excess weight is whats on our menu. To lose weight, we have to cut calories.

Exercise helps keep lost pounds off, but exercise alone cant do the initial job of losing it.

I think the role of exercise in weight loss is highly overrated, says Marc Reitman, chief of the diabetes, endocrinology and obesity branch of the National Institute of Diabetes and Digestive and Kidney Diseases, or NIDDK. I think its really great for being healthy, but Im a strong believer that overeating is what causes obesity. To exercise your way out of overeating is impossible.

Michael Joyner, a Mayo Clinic researcher who studies how people respond to the stress of exercise, agrees. The key for weight loss is to generate and maintain a calorie deficit, he says. Its pretty easy to get people to eat 1,000 calories less per day, but to get them to do 1,000 calories per day of exercise walking 10 miles is daunting at many levels, including time and motivation, he says.

To be sure, some people can work weight off, experts say. These include those who exercise vigorously for long periods, and professional athletes, who typically engage in high-intensity workouts.

But they are the exceptions. Those high-level workouts are not something most people do, says Philip F. Smith, co-director of NIDDKs office of obesity research. Walking for an hour wont do it.

Joyner agrees. Theoretically, people can exercise enough to lose without changing what they eat, but they have to exercise a whole lot, he says.

Moreover, moderate exercise doesnt really burn all that many calories, especially when you think about a single piece of chocolate cake, which has between 200 and 500 calories. Most people burn only about 100 calories for every mile of running or walking, although this can vary depending on the person, according to Joyner. Put another way, to lose one pound, you must run a deficit of about 3,500 calories meaning that if you burn an excess 500 calories a day, it would take a week to drop that pound.

Kevin D. Hall, an NIDDK scientist who studies how metabolism and the brain adapt to diet and exercise, agrees that a modest degree of weight loss would require large amounts of exercise. However, high levels of physical activity seem to be very important for maintenance of lost weight, he adds, defining high as more than an hour of exercise daily.

In a recent study, Hall concluded that exercise typically result[s] in less average weight loss than expected, based on the exercise calories expended, and that individual weight changes are highly variable even when people stick to exercise regimens.

The likely reason is that people tend to compensate for changes in food intake and non-exercise physical activities, Hall wrote. Or, as Joyner puts it: If people replace non-exercise but otherwise active time with sedentary time, sometimes things cancel out.

Strength training or resistance training lifting weights, for example also is important for overall health, but, as with other forms of exercise, it doesnt prompt weight loss. (In fact, it may cause the reading on the scale to inch up a bit, because muscle is denser than fat.) Nevertheless, strength training is good to maintain lean tissue, Joyner says.

And you cant count on exercise to increase your metabolism for several hours afterward.

Exercise, if hard enough and long enough, certainly can do this, Joyner says. But again, it depends on how much, what type and how hard. A two-mile stroll, while a good thing, will not do too much to resting metabolism.

But now the good news: Exercise remains one of the best things you can do for yourself. It enhances health in numerous ways.

It strengthens the heart and lungs. It reduces the risk of Type 2 diabetes and metabolic syndrome, a collection of symptoms that include hypertension, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.

Weight-bearing activities, such as running, strengthen bones and muscles. Having strong bones prevents osteoporosis, helping to avert bone-breaking falls in the elderly. For older people, exercise facilitates the capacity for them to stay engaged in life, Joyner says.

Exercise also reduces the risk of certain cancers, including breast and colon cancer. It elevates mood, and it keeps thinking and judgment skills sharp.

Overall, it helps you live longer. People who work out for about seven hours a week have a 40 percent lower risk of dying early compared with those who exercise less than 30 minutes a week, according to the Centers for Disease Control and Prevention.

Exercise in almost any dose does so many good things for people, Joyner says.

Is one exercise more effective than another?

I love to play soccer, Smith says. I would do anything to play soccer, and try to play three times a week until my body cant take it. But people should exercise as much as they can tolerate and enjoy. Thats what they should shoot for.

Reitman agrees. The best exercise is the one you keep doing, he says.

Read more here:
Exercising is good, but calories are what count for losing weight - The Denver Post

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