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I dont want to say it was easy, but maintaining a healthy weight required a lot less effort in my 20s and 30s. A few fries here or a slice of cake there barely made a difference in the grand scheme of things. And I never thought twice about saying yes to a happy hour after a hard day at work. But something happened after age 40, and now it takes a whole lot more than a spin class and a protein shake to see a difference on my scale.

If youre finding it harder to see the results you want, a few simple lifestyle changes can help move the needle. Try these tips that can help you maintain a healthy weight after age 40.

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A good nights sleep can help you stay on track with your weight loss goals. Studies have shown that a lack of sleep can cause an increase in appetite and cause you to choose food that is high in calories and carbs. Make sure your bedroom is set up for sleep by turning off the television and other electronic devices when its time to turn in. It can also help to maintain a consistent bedtime (even on weekends).

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You may have the best intentions, but its easy to skip out on your workout if a better option comes along. One of the best ways to stay on top of your workouts is to make sure theyre part of your routine. If a walk or a yoga class is on your calendar, like a meeting or a doctors appointment, youre less likely to blow it off.

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You may have been able to burn tons of calories on the treadmill in your 20s and 30s. But once youre over 40, strength and flexibility training need to be a part of your fitness routine. Strength training will help you build muscle and burn calories all day long, while flexibility training helps maintain your overall joint health.

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Cereal and toast may be your go-to breakfast, but if youre trying to lose weight, it may not be the best choice. According to fitness trainer Trudie German, adding protein to your breakfast can help you stay full longer and prevent overeating during the day. Greek yogurt, cottage cheese and nut butter are great options. She adds that it can help to plan your breakfast the night before to avoid making bad choices when youre in a rush.

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If the scale isnt moving in the right direction, it might be tempting to cut carbs from your diet. But you shouldnt eliminate them completely. A carb free diet deprives your body of important nutrients and can come with some pretty uncomfortable side effects, including constipation, fatigue, and irritability. Having 40 percent of your total calories come from carbs is the sweet spot for women over 40. Simple swaps like whole grain tortillas and brown rice can help you stay on track.

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Hitting happy hour a little too hard is one of the worst things you can do when youre trying to lose weight. Although you dont have to cut alcohol completely, women who drink heavily can find themselves at an increased risk for obesity. If youre going to drink, stick to five ounces of wine, 12 ounces of beer, or a 1.5-ounce shot of distilled spirits a day. Drinking more alcohol can lower your inhibitions and cause you to make bad food choices. It can also interfere with your sleep schedule, which can impact your metabolism.

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When youre thinking about your overall diet, you cant forget the impact of sodas and juices. Those empty calories and added sugar arent doing a thing to help you get to the weight you want. Opt for water instead, which can help you feel fuller and boost your metabolism.

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If you arent getting the results you want, it may be because youre eating more than you should. Portion control is a big part of effective weight management. You may be surprised where you can make cuts. For example, a single serving of meat, fish, or poultry should be equal to the size of a deck of cards.

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It might be tempting to reach for a bag of chips when youre in the mood for a snack, but after 40, its more important than ever to make smart choices when it comes to snacking. Choosing sources of lean protein, fiber and can help you feel fuller between meals. Mixed nuts, dark chocolate and popcorn (without a ton of butter, of course) are great choices.

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Lets face it. Adulting is hard. And over time, the demands of work and family can really take their toll. Stress is a natural part of life, but it can also have a negative impact on your weight loss goals. Research has found that increased levels of the stress hormone cortisol can contribute to weight gain. High levels of stress can also lead to stress eating which can completely derail your diet. Whether its binge watching your favorite show, a manicure or a good laugh with a good friend, do your best to find ways to make self-care a priority.

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Losing weight doesnt have to mean giving up dessert altogether. Its ok to allow yourself a sweet treat every now and then. Try a piece of dark chocolate or fruit with yogurt or whipped cream to satisfy your sweet tooth. In the long run, youll be less likely to binge on things that are unhealthy.

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Theres something to the saying, theres strength in numbers. When it comes to working out, a little friendly competition can give you the motivation you need to keep up your routine. Plus, a walk can be a great excuse to get together with your BFFs.

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Having Trouble Losing Weight After 40? Give These Tips a Try - The Root

Expert Advice: I Have Diabetes and Cutting Carbs Doesn't Help Me Lose Weight. What Now? - First For Women

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Expert Advice: I Have Diabetes and Cutting Carbs Doesn't Help Me Lose Weight. What Now? - First For Women

Deontay Wilder has revealed his decision to lose weight, stave off retirement and commit his future to trainer Malik Scott.

The Bronze Bomber is ready to battle Robert Helenius on October 15 in a WBC heavyweight title eliminator bout this weekend.

Wilder, on the back of two losses to Tyson Fury, must beat the big Finn to have another chance at being a champion.

The Tuscaloosa fighter, who has 41 knockouts from 42 wins, needs to have his hands raised for a first victory since smashing Luis Ortiz in November 2019.

After sparring with Helenius for the third installment with Fury that got voted Fight of the Year for 2021, Wilder knows the contender well but remains wary of a real contest situation.

Ive never faced Helenius when it counts, so who knows what hes going to bring, said Wilder.

Everyone knows that fighters train harder than ever when they face me. Hopefully, well be able to bring that excitement on October 15.

Asked what his partnership with ex-heavyweight Malik Scott means to him, Wilder responded: Me and Malik Scott clicked instantly when we met helping Tomasz Adamek prepare for a fight years ago.

To be able to make him one of my head coaches was a no-brainer. Having people you trust and know have your back means so much.

Whats understood doesnt need to be explained.

Wilder stated how camp went with Scott: I can only speak on what Ive been doing in training and sparring. I would say I look amazing.

I havent lost any steps. If anything, Ive improved and gone back to the fundamentals. Ive added new aspects to my skillset.

Its really about applying some things that I used not to work on as much.

Visibly losing weight judging by images of camp for Fury and Helenius, Wilder said hes getting back to how things were before the The Gypsy King trilogy.

My weight is not going to be what we worry about in this fight or fights in the future. We gained a lot of weight the last fight, but it was more about the expectations of seeing my body a certain way.

Now Im going back to what Im used to and whats comfortable for me.

Contemplating retirement for weeks before making a comeback on Oct 15, Wilder explained that receiving an honor from his hometown in Alabama urged him to extend his legacy.

Seeing the statue made for me in Alabama is what brought me back. My accomplishments are set in stone.

But being there and seeing the people supporting me made me feel like theres more that I can do.

Im still young. Ive got three more years left in this business. Theres still a lot more left for me to do.

I dont feel any pressure. Im soaking in my happiness and peace. This reign is about being happy.

I dont have anything to prove to anyone. Ive done an amazing job in my career. So now I want to do the things that make me happy.

Whatever we gain, thats a plus.

Wilder has many fights out there to keep him busy as part of a group containing the best heavyweights on the planet in Fury, Andy Ruiz Jr., and Oleksandr Usyk.

A fourth fight, a revenge mission with Fury, and a world title shot at Usyk are both on the cards after an expected Pay Per View battle with Ruiz next February in Las Vegas.

Meanwhile, facing Anthony Joshua remains unlikely as the Briton is continually kept away from the top punchers around the globe by promoter Eddie Hearn.

Fans on both sides of the Atlantic would undoubtedly like the fight. However, it seems off the menu as AJ looks to rebuild his failing career.

Dillian Whyte, an opponent Joshua has already knocked out, looks to be in the London mans future at some point.

Right now, all eyes are on the Barclays Center in Brooklyn. The best puncher in the sport makes his eagerly-awaited return on PPV.

The last time Wilder campaigned at the famous New York venue, he blasted out Dominic Breazeale in the first round.

WBN was ringside to witness a hellacious demolition before going backstage to a press conference as Wilder held court in his pomp.

Three years older, it will be interesting to see how the defeats to Fury have affected his mentality against other opponents.

In the past, we were used to seeing The Bronze Bomber disregard boxing skills in favor of landing that single punch.

Against Fury the last time, Wilder was forced to box more to allow himself to hit the target. Will he do that against Helenius with another big right hand?

It remains to be seen. But judging by the size of the Scandinavian boxing star, the trilogy performance against Fury would be sufficient to get the job done.

Al Haymon of Premier Boxing Champions hopes things go to plan. He can then work on Wilder and Ruizs WBC title final eliminator next year.

Ruiz did his part by defeating Luis Ortiz last month. However, in his previous triumph, he couldnt knock Ortiz out, as Wilder did in November 2019 at the MGM Grand Garden Arena.

The one-punch ending was one of Wilders best KOs.

The views expressed in this article are the opinions of Phil Jay.

WBN Editor Phil Jay has over ten years of boxing news experience.Follow WBN on Facebook @officialworldboxingnews, Instagram, and Twitter @worldboxingnews.

Continued here:
Deontay Wilder reveals comeback, weight loss, and trainer decision - World Boxing News

Juggling between work commitments, social events and family obligations, adding something else to your plate, can feel daunting. The next thing you know is that what started as a busy week lasted more than you imagined. And you end up missing out on something really fun a workout. Now that you might not have hit the gym in a series of months, you will find yourself fishing for a million excuses to call off your sweat session every day. Blame it on anything, but youll find it hard to get yourself out of the workout rut to create a lasting workout routine. So, let us help you with some tips on how to motivate yourself to workout.

Health Shots got in touch with Dr Kamna Chhibber, a clinical psychologist and head of mental health and behavioural sciences at Fortis Healthcare, to find out some move-more tips to get you into action. After all, you cant neglect the benefits of workout.

We all workout for a reason, mostly to keep ourselves mentally and physically fit. So, on lazy sunny days, when you find yourself lounging for hours without numbers, dont just lose sight of the bigger picture of hitting the gym. Working out regularly adds value to your life, and we should always hold on to the value that working out has for you.

When we start working out, we all have some goals to achieve in terms of our bodies. For some, it could be building stamina or shedding weight and for others, it could be gaining some muscle. So, when we find ourselves lazying around when its time for the gym session, we should remind ourselves of our personal goals. Dr Chhibber says, Remind yourself of the reasons that are of personal relevance to you.

When you have lost the momentum of a regular workout, sticking to bigger goals might seem like a far cry. Always set smaller, achievable targets and then progress to the bigger ones. The experts suggests you to start by taking baby steps of giving yourself very achievable targets to workout. This can be either a short duration daily or a few days in a week, and then build it up, advises Dr Chhibber. Heres how to make fitness goals achievable.

If you go all out and dig for reasons to workout, you will automatically feel motivated to hit the gym. When you have gathered all the courage to restart your regular workout regimen, dont forget to give yourself that much-needed pat on the back. Appreciating and celebrating yourself for having done your workout the way you had planned gives you the reinforcement to do better next time.

Going to the gym alone might feel monotonous at the start. With no one to tag along with, you might tend to slip into the feeling of discouragement. In that case, you can ask one of your friends to join you, and you can use the support to motivate you to keep up with the routine.

Now use these workout motivation tips and see the difference!

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Lost motivation to workout? Know how to restart working out regularly - Health shots

Lemongrass is a plant that widely grows throughout Asia, Africa, Australia, and some tropical islands. Some species are commonly cultivated as culinary and medicinal herbs because of their scent, resembling that of lemon. Lemongrass and its oil are believed to possess therapeutic properties.

Lemongrass is commonly consumed in the form of tea, but its oil is also used in skincare products. It helps treat several ailments such as digestion, stress and anxiety issues, infection and pain, heart diseases, and much more.

It is also a great source of antioxidants and antimicrobial properties, and also lowers inflammation in the body. Other than that, lemongrass is also rich in vitamins and minerals.

There are various ways to add lemongrass to your daily routine. While the easiest way is to consume it in the form of tea, some culinary allows adding them to curries, soups, and salads. People also add a dash to marinades, and cocktails to enhance the flavour while still getting benefited by it.

The citric smell of lemongrass (use in oil form) can uplift the mood, and help with those notorious headaches. That is because it has a compound called eugenol that has similar abilities to aspirin. On the other hand, using it for skincare can prevent skin infections due to its antibacterial, antifungal, inflammatory properties.

Meanwhile, including lemongrass in diet can help with a number of health benefits. It enhances oral health, prevent infection, lower cholesterol levels, and ease the pain, claims studies.

Here are some health benefits of lemongrass tea:

Lemongrass acts as a natural diuretic, which is why it is often prescribed to help tackle digestive issues. It can help to ease nausea, constipation, bloating, and soothe stomach problems in order to keep digestive system on track. According to a study published by the National Institutes of Health, lemongrass is effective against gastric ulcers, which further relieves cramping.

According to the 2012 study published by theNational Institutes of Health, antimicrobial properties of lemongrass help to fight against streptococcus sanguinisbacteria, the bacteria responsible for tooth decay

Lemongrass can help increase the production of urine in the body because of the increased amount of potassium present in it. This, lowers blood pressure and boosts blood circulation. Studies claim that lemongrass is effective in decreasing blood pressure.

Consuming lemongrass in form of tea can detoxify the body and increase metabolism, which helps in weight loss. According to nutritionists, polyphenol compounds and caffeine content present in lemongrass increases energy expenditure and fat oxidation, thereby contributing to weight loss.

According to a study published in theJournal Agriculture and Food Chemistry, lemongrass is full of antioxidants. These antioxidants have the potential to fight against free radicals, which are responsible for the development of cancer cells as well as premature ageing.

Lemongrass is a natural way of easing anxiety and stress. Smelling this herb can immediately reduce stress and anxiety.

Lemongrass can help to unclog hair follicles and increase hair growth naturally. It is rich in vitamin A and C, which are essential nutrients for both skin and hair. Regular consumption of lemongrass helps strengthen hair follicles and prevent hair fall. Studies have found that lemongrass significantly reduces dandruff in the matter of a week.

Lemongrass can be found in traditional methods used to treat high cholesterol and heart diseases. Studies have found that intake of lemongrass lowers cholesterol levels, and because of that it may boost heart health and provide protection from major heart diseases. Moreover, lemongrass contains quercetin, a flavonoid known for having antioxidant and anti-inflammatory benefits that protect heart health.

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7 Health Benefits of Lemongrass: lose weight and fight cancer - Kalinga TV

You might be able to lose weight that way, depending on how long and how intensely you walk and what your diet's like.

A combination of physical activity and cutting calories seems to help with weight loss more than does exercise alone.

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you're new to regular exercise, you may need to start out with short walks or walking at a light intensity, and gradually build up to longer walks or more moderate or vigorous intensity.

Once you've lost weight, exercise is even more important. It's what helps keep the weight off. In fact, studies show that people who maintain their weight loss over the long term get regular physical activity.

So keep walking, but make sure you also eat a healthy diet.

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Walking: Is it enough for weight loss? - Mayo Clinic

Green tea is one of the healthiest beverages on the planet.

It is loaded with antioxidants and various plant compounds that may benefit your health.

Some people even claim that green tea can increase fat burning and help you lose weight.

This article examines the evidence surrounding green tea and weight loss.

Tea leaves contain many beneficial compounds.

One of green teas compounds is caffeine. Although a cup of green tea holds much less caffeine (2440 mg) than a cup of coffee (100200 mg), it still contains enough to have a mild effect.

Caffeine is a well-known stimulant that has been found to aid fat burning and improve exercise performance in numerous studies (1, 2).

However, green tea really shines in its antioxidant content. Studies show that drinking a cup of green tea increases the amount of antioxidants in your bloodstream (3).

This healthy beverage is loaded with potent antioxidants called catechins (4).

The most important of these is epigallocatechin gallate (EGCG), a substance that can boost metabolism.

Although one cup of green tea may raise your antioxidant levels, most studies have examined the benefits of green tea extract which is a concentrated source of catechins.

Green tea contains bioactive substances like caffeine and EGCG, which can have powerful effects on metabolism.

To burn fat, your body must first break it down in the fat cell and move it into your bloodstream.

Animal studies suggest that the active compounds in green tea can aid this process by boosting the effects of some fat-burning hormones, such as norepinephrine (noradrenaline).

The main antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine (5).

When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown (6).

In fact, caffeine and EGCG both of which are found naturally in green tea may have a synergistic effect (7).

Ultimately, your fat cell breaks down more fat, which is released into your bloodstream for use as energy by cells like muscle cells.

Compounds in green tea increase levels of hormones that tell fat cells to break down fat. This releases fat into the bloodstream and makes it available as energy.

If you look at the label of almost every commercial weight loss and fat-burning supplement, you will likely see green tea listed as an ingredient.

This is because green tea extract has been repeatedly linked to increased fat burning, especially during exercise.

In one study, men who took green tea extract before exercise burned 17% more fat than men who didnt take the supplement. The study suggests that green tea can boost the fat-burning effects of exercise (8).

An eight-week study determined that tea catechins increased fat burning, both during exercise and rest (9).

Several other studies confirm these findings, indicating that EGCG boosts the burning of fat which may lead to reduced body fat in the long term (10, 11).

A number of studies show that green tea extract can boost fat burning. The effect is even stronger during exercise.

Your body is constantly burning calories.

Even when youre sleeping or sitting down, your cells are performing millions of functions that require energy.

Several studies suggest that taking green tea extract or EGCG supplements can make you burn more calories even at rest.

In most studies, this amounts to about a 34% increase, although some show an increase as high as 8% (12, 13, 14).

For a person who burns 2,000 calories per day, 34% amounts to an additional 6080 calories spent per day similar to what you might expect from a high-protein diet.

Although most of these studies were very short in duration, some evidence suggests that the metabolism-boosting effect persists in the long term (15, 16).

In one study in 60 obese individuals, those taking green tea extract lost 7.3 more pounds (3.3 kg) and burned 183 more calories per day after three months than those not taking the extract (17).

However, not all studies show that green tea extract boosts metabolism. The effect may depend on the individual (18).

Several studies suggest that green tea can boost metabolism and help people burn 34% more calories each day.

One way that green tea could aid weight loss is by reducing appetite.

This would theoretically make you consume fewer calories automatically and without any effort.

However, studies produced conflicting results on the effects of green tea on appetite (19).

Some animal studies suggest that green tea extracts or EGCG supplements can reduce the amount of fat you absorb from foods, but this has not been confirmed in humans (20, 21, 22).

Overall, green teas primary effect is to increase calorie expenditure, making you burn more fat but it doesnt appear to have any noticeable effect on how much food you end up eating throughout the day.

There is currently no evidence that green tea makes people eat fewer calories. Some studies in animals suggest that it may reduce the absorption of fat from the diet, but human studies have not confirmed this.

When it comes to actual pounds lost, the effects of green tea are relatively modest.

Although many studies show that people do in fact lose weight, there are also some studies showing no effect.

Two reviews of many controlled trials on green tea supplements found that people lost about 3 pounds (1.3 kg) on average (23, 24).

Keep in mind that not all fat is the same.

Subcutaneous fat lodges under your skin, but you may also have significant amounts of visceral fat, also called belly fat.

High amounts of visceral fat are associated with inflammation and insulin resistance, both of which are strongly linked to several serious diseases, including type 2 diabetes and heart disease.

Several studies on green tea catechins show that although the weight loss effects are modest, a significant percentage of fat lost is harmful visceral fat (25, 26, 27).

Therefore, green tea should reduce your risk of many major diseases down the line, which may lead to a longer and healthier life.

Green tea extract or catechin supplements may help you lose visceral fat a fat that is particularly harmful to your health.

Even though green tea extract or EGCG supplements can cause a modest increase in metabolic rate and fat burning, its effects are modest when it comes to actual pounds lost.

However, every little bit adds up, and it may work even better when combined with other effective weight loss strategies like eating more protein and cutting carbs.

Of course, dont forget that the benefits of green tea extend beyond weight loss. It is also healthy for various other reasons.

Keep in mind that most studies have examined green tea extracts or supplements containing isolated green tea antioxidants.

In comparison, the effects of drinking green tea are probably minimal, although regular intake may have long-term benefits.

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How Green Tea Can Help You Lose Weight - Healthline

Simply put, losing weight occurs when you burn more caloriesthan you eat. If you're trying to lose weight, you're probably wondering what calorie-burning methods you need to apply on a daily basis. The truth is that it varies for every person. Everyone burns a different amount of calories while at rest or doing everyday activities. First, you need to figure this out before determining how many calories you burn during a workout and then how many calories you need to eat.

A good way to determine these figures is by consulting with an expert such as a dietitian or nutritionist. They are trained to help address your body's specific calorie needs. However, if you don't have access to one, you can still estimate how many calories you need each day and how much to burn when exercising on your own. With the help of certified trainerBrooke Taylor, we break down the best strategy for working out to reach your weight loss goals.

A quick note if your goal is to lose weight: Keeping a healthy mindset is important during this process. Avoid exercising with the sole goal of "punishing" yourself for what you ate or just to burn a ton of calories. The healthiest and most sustainable motivation for exercise comes from positive motivation such as exercising to relieve stress or get your body moving. Exercise offers so many more benefits for your health and well-being than just weight loss or calorie burn.

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If your goal is to lose weight and you're tracking calories, then you have to burn more calories than you consume, creating a deficit. To do this, you should take into account your basal metabolic rate, which is the number of calories your body burns at rest. Then factor in how many calories you're eating per day.

Once you have the total calories you burn at rest and eat in a week (multiply your BMR by 7 and calorie intake by 7) you can adjust your calorie intake and workouts so that you're burning about 2,000 calories a week, which is the goal that Taylor gives most clients.

According to Taylor, aiming to lose 1 to 2 pounds each week is a healthy goal. One pound equals 3,500 calories, and you can split up how you create that deficit. She recommends burning 2,000 calories per week by exercising, and then trimming 1,500 calories a week from your diet, which breaks down to about 214 fewer calories per day.

A general rule is to aim to burn 400 to 500 calories, five days a week during your workouts. Remember, the number of calories you burn in a workout depends on your weight, sex, age and many other factors, but this number is a good starting place. For example, a man who weighs 200 pounds is going to burn more calories doing the same workout as a woman who weighs 130 pounds.

"Every body is different, which is why it is super important to work with certified professionals to personalize a program for you, monitor your program, make suggestions as you go and make alterations if needed," Taylor says.

Heart rate-based fitness trackers and monitors are tools for determining your calorie burn.

Most fitness trackers, including the Fitbit, Apple Watch and Whoop, will tell you your calorie burn for each workout. This is typically based on your heart rate and other personal information you entered into the device settings when you set it up (like your weight, age and sex). Taylor says she's a fan of the Polar heart-rate monitor sincechest-strap monitors (like Polar) tend to be more accurate than trackers you wear on your wrist. None of those devices are perfectly accurate, but they can get you close.

You can also use anonline calculator where you select the type of workout, your age, sex and weight and the duration of the workout.

According to Taylor, the main factors that determine how many calories you burn during a workout include:

Heart rate training zone: Your heart rate zones show "how hard you are pushing and recovery periods," Taylor says. "Your heart rate changes daily so knowing how much you are burning and what zones you are training in will only help you achieve your goals that much faster."

Your natural resting heart rate: Everyone has a unique resting heart rate, and a normal range is between 60 and 100 beats per minute. If you have a higher resting heart rate, Taylor says your workout will need to adjust accordingly. "These clients typically elevate rather quickly and stay in higher burning zones longer, so they need breaks more frequently," Taylor says.

Your weight: "If someone weighs 120 pounds then they will burn less per hour than someone who weighs 180 pounds," Taylor says.

Types of workouts: "How you are training matters," Taylor says. This is why you should opt for a fitness routine that factors in cardio as well as strength training, even if strength training doesn't burn as many calories as your cardio workout. TheBuilding up more muscle over time will help you burn more calories when you're at rest.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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How Many Calories Should You Burn Daily to Lose Weight?

People can lose weight and maintain this loss by taking several achievable steps. These include the following:

Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 2530 grams (g) daily.

Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.

Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.

The following foods are healthful and often rich in nutrients:

Foods to avoid eating include:

In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program.

Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.

Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

People can also keep track of their body mass index (BMI) using a BMI calculator.

Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.

One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week.

People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.

In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. Many free mobile apps are available that track a persons calorie balance after they log their food intake and exercise.

If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:

Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.

However, prior medical evaluation may be advisable for some people, including those with diabetes. Anyone who is unsure about safe levels of exercise should speak to a healthcare professional.

It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as empty calories because they provide extra energy content without offering any nutritional benefits.

Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavor.

Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.

Eating too much of any food, even low-calorie vegetables, can result in weight gain.

Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.

The following size comparisons can be useful for monitoring food intake when dining out:

These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.

Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.

Making more healthful food choices is a direct outcome of becoming more in tune with the body.

People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.

It is important to focus on being satisfied after a meal rather than full and to bear in mind that many all natural or low-fat foods are not necessarily a healthful choice.

People can also consider the following questions regarding their meal choice:

Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece.

By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.

Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.

People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.

Planning food choices before getting to social events or restaurants might also make the process easier.

Embracing the support of loved ones is an integral part of a successful weight loss journey.

Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.

Other avenues of support may include:

Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.

Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.

Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.

The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.

Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.

Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet.

A reasonable weight loss goal to start seeing health benefits is a 510 percent reduction in body weight over a 6-month time frame.

Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,0001,600 calories per day.

A diet of fewer than 1,000 calories per day will not provide sufficient daily nutrition.

After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight.

People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases.

However, a person should only use medications to support the above lifestyle modifications. If attempts to lose weight are unsuccessful and a persons BMI reaches 40 or over, surgical therapy is an option.

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Successful weight loss: 10 tips to lose weight - Medical News Today

When it comes to losing excess fat, its a given that dieting can help you burn off those extra pounds. However, while eating less can help you get a fitter body, many people find the process of counting calories and depriving themselves of their favorite foods taxing and, as such, find it hard to stick to a strict diet. Luckily, there are various proven ways to lose weight without dieting.

You will have to make certain changes. However, instead of cutting down on eating and dealing with the mental woes of dieting, you can lose weight by increasing your activity, changing the times you eat, or even using certain tricks to boost your metabolism. Using these tricks together can result in significant weight loss. Here are 8 proven ways to lose weight without going on a diet.

Cardiovascular exercise such as running, cycling, or stair climbing can do wonders for burning calories and reducing your body fat. And while those who avoid dieting probably dont want to start rigorous exercise routines, you can get amazing results by doing short cardio workouts before eating.

A study from the British Journal of Nutrition found that those who did cardio in the morning in a fasted state (i.e. before eating) burned a whopping 20 percent more fat than those who ate a meal beforehand. This is because when your body is in a fasted state, it burns fat for energy instead of carbs. As such, working out for just 20 minutes each morning can work wonders.

Even if youre not a fan of reducing your calorie intake or increasing your physical activity, you can often lose a few extra pounds simply by working on your sleep schedule. Sleeping less can make you feel more fatigued throughout the day, but it can also cause you to gain more fat.

A 2010 study in the Annals of Internal Medicine journal found that just three extra hours of sleep resulted in subjects burning 400 calories a night. In addition to that, subjects who got 8.5 hours of sleep per night lost 60% less muscle than those who got 5.5 hours of sleep per night, and extra sleep helped boost their metabolisms.

Another proven way to lose weight that doesnt involve going on a strict diet is to simply drink more water. Some people worry about drinking more water as the extra water weight can raise the number on the scales. However, this weight gain is only temporary and youll ultimately burn a lot more fat.

Whats more, a 2013 study in the Journal of Clinical and Diagnostic Research found that girls who drank 500ml of water before each meal lost more weight and reduced their body mass index without any other dietary changes. As such, you should try drinking half a liter of water before each meal to boost your metabolism and reduce your hunger.

Increasing your protein intake is one of the best ways to boost your metabolism and lose more weight. A 2008 study in the American Journal of Clinical Nutrition found that protein increases feelings of fullness, reduces your hunger, and naturally helps you eat fewer calories. Its also great for building muscle, which will result in more fat loss.

Fortunately, you dont have to change your entire diet to get more protein. Many people see positive effects simply by drinking a couple of protein shakes each day. However, you might want to enhance your results by eating a high-protein breakfast to kickstart your metabolism and make yourself feel more full.

Dieting isnt the only way to burn extra fat. Interestingly, you can consume a lot of calories each day yet still manage to lose weight as long as you only eat your daily meals within a short window. This is known as intermittent fasting and many athletes swear by it.

Intermittent fasting generally involves getting all your daily meals within an 8-hour window and fasting for the remaining 16 hours before eating again. When your body is in a fasted state, itll turn to fat stores for energy, resulting in you lowering your fat mass and ultimately losing weight. However, youll still need to avoid overeating during the eating window.

Daily stress and high anxiety levels can be incredibly counterproductive for those who want to lose weight. Stress and anxiety elevate your cortisol levels, which induces hunger and cravings for comfort food. This can quickly result in you overeating if youre not careful.

Fortunately, there are various natural ways to manage your stress and anxiety levels. Exercising is a great way to reduce stress while also losing weight. Ensuring that you get more than 8 hours of sleep each night will also help significantly. You should also avoid daily stressors. For instance, if you find your daily commute to work stressful, try walking or cycling instead.

If youre not a fan of dieting, one of the best ways to keep your body in check is by resistance training. Training with heavy weights not only helps you burn calories but can also help you build extra muscle. For every extra pound of muscle you gain, your body will burn more calories even when its resting.

It also has other benefits. For instance, when you lift weights, more of the food you eat will go to repairing and rebuilding your body, meaning you can gain muscle while losing fat. In many cases, those who lift weights even find that they can eat more than they usually would while still maintaining or even losing weight.

While various vitamins and minerals help to keep your body in check and potentially boost weight loss, vitamin D is arguably the most important. Many people suffer from vitamin D deficiencies, which can often result in metabolic syndrome, depression, and anxiety, all of which will contribute to weight gain.

Its also surprisingly easy to boost your vitamin D levels. Spending 30 minutes in the sun each day can help naturally increase your vitamin D levels. Certain drinks, such as fortified orange juice, are also high in vitamin D. You can also take vitamin D supplements to keep your vitamin D levels high.

While the fastest and most effective way to lose weight is to combine a healthy diet with a good exercise routine, you can try these effective options that dont involve going on a diet. Whether youd rather intermittently fast each day, drink more water, or simply sleep more, all of these things can contribute to weight loss.

Of course, for the best results, you should try as many of these tips as possible in conjunction. Soon enough, youll notice that you find it much easier to lose weight. With that said, keep in mind that youll likely still gain weight if youre overeating.

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8 Proven Ways To Lose Weight Without Dieting - SciTechDaily

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