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When it comes to dieting, research shows the majority of people will regain some if not most of the weight theyve lost. While there are many reasons why this weight regain may happen, some popular claims online are that its because dieting permanently wrecks your metabolism. But while its true that dieting slows your metabolism, it also improves your metabolism in many positive ways.

When we talk about metabolism, were typically referring to your metabolic rate. This is the number of calories your body burns at rest. Of course, the more activity we do, the more calories we burn. In order to lose weight through dieting, you need to consume fewer calories than youre using. This forces the body to use its energy stores like fat to meet the shortfall. Your metabolic rate will also change as a result.

The loss of lean tissue (muscle) when you diet which burns around 15-25 calories per kilogram each day lowers resting metabolic rate, meaning you need fewer calories than you previously did. But the body also deliberately slows down metabolism to preserve energy stores and minimise weight loss.

When the body senses depleted fat stores it triggers adaptive thermogenesis, a process which further reduces resting metabolic rate and may stunt weight loss despite strict dieting. Adaptive thermogenesis can kick in within three days of starting a diet, and is suggested to persist way beyond dieting even hampering weight maintenance and favouring weight regain.

One example of adaptive thermogenesiss effect was seen in a widely publicised 2016 study which looked at former contestants of US reality TV show The Biggest Loser. It showed that participants had a significant decrease in their metabolic rate, even several years after initial weight loss. Participants needed to eat up to 500 calories less than expected daily.

Other studies have also shown metabolic slowing with weight loss, but with much smaller decreases (around 100 calories fewer a day to maintain weight). However, theres less certainty whether this slowing persists once people are weight stable.

Research seems to show that most adaptive thermogenesis happens in the actual dieting phase as a temporary response to the amount of weight being lost. Overall, we dont have conclusive evidence to support the notion that metabolic rate remains slowed over the long term (over a year post-diet).

Its worth noting many factors can affect metabolic rate, so changes to it after dieting may vary between people. For example, one study on fasting diets showed metabolic rate indeed decreases as a result but those who had the the greatest decrease in metabolic rate already had a higher metabolic rate to begin with. Overestimaing metabolic rates at the start of a study or errors in predicting metabolic rate after weight loss could both also affect study results.

Its agreed that metabolic rate slows because of weight loss, due to both decreasing body size, and as a way of preserving key tissues and fuel reserves. But theres currently no consensus on how much it slows by. Quantifying and predicting this slowing is something were currently researching at the University of Surrey.

A decrease in metabolic rate is just one change that occurs with weight loss, however.

When we lose weight, the main change we see is a decrease in body fat. This decrease is actually our fat cells shrinking in size they dont actually disappear. This shrinking of fat cells signals the bodys fuel stores are emptying, causing a drop in the hormone leptin. Ordinarily leptin inhibits appetite and increases metabolic rate but when leptin levels plumment, metabolic rate slow and hunger increases.

The gut also releases fewer incretins (hormones which regulate appetite) when we lose weight, which could persist beyond dieting. Less leptin and fewer incretins may make us feel hungrier and can lead to over eating.

When fat cells shrink, theyre able to take up glucose and store fat more efficiently to help restore lost fuel. Your body also creates more fat cells so that you can store more fat in the future to better cope with this calorie crisis the next time it happens.

But as contradictory as it sounds, all these changes actually result in a more efficient and ultimately healthier metabolism. For example, smaller fat cells are better for our health, as over-inflated sick fat cells dont work as well in getting rid of surplus sugar and fat. This can lead to high levels of sugar and fat in the blood, increasing risk of insulin resistance, diabetes, and cardiovascular disease.

So dieting doesnt technically ruin your metabolism but rather improves it by helping it work better. But without care, this metabolic improvement can conspire against you to regain the weight, and even overshoot your original weight.

Studies show exercise (or simply physical activity) may be one way to prevent weight regain, by improving our ability to maintain our weight and can potentially minimise metabolic slowing. Exercise can also help regulate appetite and fuel burning in the short term, and may make weight loss more sustainable in the long term.

Original post:
Dieting may slow metabolism but it doesn't ruin it - The Conversation UK

Making big strides! Rebel Wilson feels better than ever after losing more than 60 pounds during her fitness journey with the help of her personal trainer, Jono Castano.

Rebel is so proud of her weight loss and her body transformation, a source exclusively reveals in the new issue of Us Weekly.

The Pitch Perfect actress, 40, committed to a year of health in early 2020 and reached her goal weight of 165 pounds by November. According to the source, Castano used lots of high intensity interval training (HIIT) to help Wilson achieve her slim figure, beginning each workout session with a short dash of cardio and continuing with weight training.

Castano, owner of Acero Training Series, guided Wilson through a weekly fitness program that alternated HIIT workouts with other exercises, like resistance training, yoga or swimming to improve mobility. With her personalized workouts, the Australian actress saw results in no time.

Rebel flew past her goal weight and continued to work out after hitting that magic number, the insider says. Rebel didnt only work out six days a week with Jono but would also do mini at-home workouts. Rebel clearly had a mission to lose weight and she did in spades. She feels stronger, more confident.

Not only did the Isnt It Romantic star change up her routine in the gym, but she also made the switch to a high-protein, low-carb diet, ensuring that she was able to burn more calories than she was eating. Per Castanos suggestion, she allowed herself one cheat day per week.

While losing weight was part of her goal, Wilsons healthy lifestyle also made a big difference on her self-confidence. Rebel always had a glow around her, but that glow is brighter than ever now that she has been working out and eating right, the source tells Us.

Shortly after hitting her goal weight, Wilson reflected on how far shed come during a candid interview on The Drew Barrymore Show.

I feel so much healthier, the Hustle star said in November. And I dont know whether its a thing with ladies when you turn 40, [but] I feel like I really have come into my own now and not just with health but with my career. I feel more in control and I get to produce movies now, which is amazing, and kind of have more control of the content. I just feel like everything seems to be coming together, maybe Im a late bloomer or something, but Im slowly getting it together.

For more on Wilsons fitness journey, watch the video above and pick up the latest issue of Us Weekly, on newsstands now.

Originally posted here:
Rebel Wilson Is So Proud of Her Body Transformation After Losing More Than 60 Pounds - Us Weekly

Yoga inversions are various poses, also known as asanas in Sanskrit, in which your heart and hips are above your head.

They may sound intimidating, but dont worry yoga inversions start simple and increase in difficulty over time. In the most basic sense, yoga inversions can be as simple as a forward bend. For experts, they can include handstands.

The goal of yoga inversion is to improve your flexibility, circulation, energy, and even self-esteem. Despite its purported benefits, you may wonder whether inversions are safe and right for you.

This article reviews yoga inversion, its health benefits, potential risks, and includes a list of beginner poses.

Yoga inversion is a category of yoga asanas, or poses, that place your head below your heart and hips, therefore inverting your body from its normal upright position.

Any pose in which your heart is higher from the ground than your head is considered an inversion asana. This includes common poses such as Downward-Facing Dog (Adho Mukha Svanasana), Legs up the Wall (Viparita Karani), and Headstand (Salamba Shirshasana).

Yoga inversion is believed to release tension, increase circulation and energy levels, and strengthen muscles. Its also thought to promote emotional growth, calm the mind and spirit, guide energy toward the heart, and help you become more connected with the earth.

Inversion asanas can range from easy to difficult and should be selected based on your experience, strength, health conditions, and injury history.

Even among healthy individuals, its important to know how to safely perform each asana to prevent injury and reap the greatest benefits.

Yoga inversion is a category of yoga poses (asanas) that place the heart above the head. Its believed to promote better blood circulation, increase strength and flexibility, and provide numerous psychological benefits.

Many benefits have been associated with yoga inversion. Heres what the research says.

Yoga inversion can increase blood circulation and lymphatic drainage to help deliver oxygen and nutrients throughout the body and remove waste products.

Inverted poses help stimulate venous blood flow from the pelvis toward the heart, where its then sent to the lungs to be reoxygenated. This position may also help lower your heart rate and allow for better uptake of oxygen into the blood (1).

Yoga inversion may increase alertness and energy levels (2).

In theory, poses that invert the body may increase alertness and reduce fatigue. They may do so by increasing oxygen and nutrient uptake in cells and releasing endorphins, such as dopamine, norepinephrine, and serotonin, that increase attention and improve mood (1, 3).

Furthermore, being upside down requires focus, which over time, may improve your ability to focus on any situation that comes your way.

Yoga is known for its ability to improve balance, flexibility, and strength in all age groups (4, 5, 6, 7).

Inversion asanas require great mind-body awareness and strength to hold the body in a stretched position against the force of gravity, which likely increases muscular strength, endurance, and flexibility over time (8).

Each pose uniquely targets different muscle groups, allowing for greater overall limb flexibility, range of motion, and strength.

While no studies exist on yoga inversion specifically, one study showed that performing Downward-Facing Dog twice per week for 10 weeks led to significant improvements in knee and hip extension, suggesting greater flexibility in the hamstrings and lower back (9).

Practicing yoga has been shown to increase self-esteem, body image, and overall confidence (1, 10, 11, 12).

In particular, many yogis claim that inversion yoga has brought a sense of humility, patience, and perseverance, as most people need time and practice to perform them properly.

However, once learned, they can bring a greater sense of confidence in your ability to overcome obstacles in your daily life. It teaches the notion of non-attachment and embraces imperfection.

Certain inversion asanas, such as Legs up the Wall, may reduce pain and swelling in the lower limbs by promoting lymphatic circulation. The lymphatic system removes wastes and byproducts from the body and helps maintain fluid balance (13, 14).

With inversion asanas, the force of gravity paired with gentle movement allows for increased lymphatic flow and blood circulation away from the limbs and toward the heart. As such, this may alleviate pain, discomfort, and swelling (15, 16, 17).

However, those with high blood pressure or injuries of the lower limbs, back, or neck should avoid inversion poses.

The benefits of yoga inversion include increased blood and lymphatic circulation, as well as improved flexibility, strength, energy levels, and self-confidence.

For most people, inversion asanas are highly beneficial for health. However, inversions can pose health risks in certain populations, and they are the main cause of yoga-related injuries (18).

Those with joint problems, neck or back injuries, or other similar issues should not practice inversion yoga without the clearance of their healthcare provider.

Since inversion yoga involves the head being lower than the heart, this can cause blood to rush to your face. In people with glaucoma, high blood pressure, or other circulatory issues, its best to avoid these positions (18).

During pregnancy, difficult asanas that completely invert the body, such as Headstand and Shoulder Stand, should be avoided (19).

Less intense poses that involve four points of contact (both hands and feet on the ground), such as Downward-Facing Dog, have been shown to be safe for healthy pregnant people without pregnancy-related complications or preexisting conditions (19).

That said, always speak to your healthcare provider before trying any new exercise during pregnancy.

Finally, its important to start with simple, low intensity moves when starting as a beginner to reduce your risk of injury. If youre new to yoga, you may wish to visit an in-person yoga class with a trained instructor to ensure youre performing the moves safely and correctly.

Those who are pregnant, as well as people with circulation issues or injuries, may need to limit or avoid yoga inversion and should speak with their healthcare provider first. Its best to start with beginner-level poses before advancing to more difficult poses.

Here are four beginner inversion asanas to try:

The Downward-Facing Dog is one of the most popular asanas. It targets the hamstrings, glutes, quadriceps, and upper back muscles.

The Legs up the Wall Pose is a gentle asana that stretches the legs and relieves lower back pain.

Childs Pose is a simple, low intensity pose that can induce calmness and gently relax the spine, hips, shoulders, and neck.

The Forward Fold Pose can help stretch the spine, hamstrings, and calves.

Once you become accustomed to inversion asanas, you may wish to try more difficult poses, such as Crow Pose (Bakasana), Headstand (Salamba Shirshasana), Feathered Peacock (Pincha Mayurasana), Handstand (Adho Mukha Vrksasana), and Wheel Pose (Chakrasana).

Always get medical clearance from your healthcare provider before advancing to more difficult yoga inversions.

If youre new to yoga inversion, start with beginner moves and gradually work your way toward more difficult asanas.

Yoga inversion may seem intimidating, but it can provide many health benefits, including improved circulation, flexibility, strength, energy levels, and self-esteem.

Though generally safe, some yoga inversion poses may be difficult and unsafe for certain populations, including pregnant people and those with circulatory disorders or injuries. Furthermore, some poses may not be suitable for beginners and should only be tried by experienced yogis.

Before starting yoga inversion, its always important to speak with your healthcare provider before trying a new or advanced pose.

Given the many benefits of yoga inversion, you may want to start including it in your daily movement routine.

Continue reading here:
Yoga Inversion: How to, Benefits, and More - Healthline

Submitted to OnFocus Just about everyone can relate to making a New Years resolution to lose weight or eat healthier. January typically goes pretty well. We stay on track. The routine is new and different. We are motivated to make a change.

Now we are into the second month of the year, and motivation tends to dwindle. By the middle of February, up to 80 percent of us have left our resolutions by the wayside.

Why is weight loss such a common resolution? Obesity is a growing epidemic worldwide. In the United States, the prevalence of obesity in men was 37.9 percent, and the prevalence of obesity in women was 41.1 percent, according to the 2015 and 2016 National Health and Nutrition Examination Survey. Unfortunately, trends dont show this getting any better.

Why is obesity such a concern? Obesity contributes to a plethora of diseases, many of which resolve with diet and exercise. Health complications associated with obesity include:

This list is certainly not comprehensive, but it highlights the expansive effects obesity has on our body. It can affect nearly every organ system. In total, there are 57 comorbidities associated with obesity, according to the Obesity Medicine Association.

If you are reading this, chances are you or someone you know is obese and suffering with one or several of these complications. Whats the good news? The CHOICES we make have the power to reverse many of these illnesses!

Here are some tips and tricks to help you stay on track and keep that weight loss goal in focus.

Overall, the key to success with weight loss is knowing that your lifestyle has to change and focusing your energy on the positive that comes with that, not on what has been taken away. Knowing that you will add years to your life, eliminate disease, move easier, gain confidence, boost your mood, and get better sleep are all internal motivators that will drive you day in and day out.

For help meeting your weight loss goals and living a healthier life, come see me or Katie Frankwick, PA-C at Aspirus Clinic Marshfield. We are both accepting new patients at Aspirus newest clinic, which just opened in December in Founders Square. To schedule an appointment, call 715.898.1238. For more information about Aspirus Clinic Marshfield, visitaspirus.org/Marshfield.

We welcome your stories! Contact us at [emailprotected]!

Read the original post:
New Year, New You Round Two! - OnFocus

There are hundreds of weight-loss diets you can choose from while planning to lose weight. GOLO diet was one of the top searched diets of 2016 and continues to create buzz. Here is everything you need to know about the GOLO diet if you are planning to try it.What is the GOLO diet?Rather than limiting carbs, fats or any other nutrient, the GOLO diet focuses on balancing the hormones. The philosophy behind the diet is that hormonal imbalance can trigger anxiety, stress which can lead to poor sleep, hunger and fatigue. All this in turn can lead to unwanted weight gain.

The creators of the GOLO diet believe that diet and exercise alone cannot have lasting weight loss effects. To supplement these diet habits, the creators of the diet created a capsule they call Release, which is an important part of the diet.The GOLO diet supplementRelease, the supplement contains important plant extracts and the key minerals that have been proven to help manage the physical and psychological aspect of weight. It helps optimize blood sugar levels, insulin regulation, balance hormones and extends hunger and control cravings.

The supplement is taken with meals and the dose is lesser if you only have to lose only 5 to 10 kilos.

According to the National Medicine Comprehension Database, some ingredients in the release may trigger nausea or upset digestion.

What foods can you eat when on a GOLO diet?One of the major food components of the GOLO diet is the GOLO Metabolic Fuel Matrix, which allows you to make selections from four fuel groups - protein, carbs, fats and vegetables.

Exercising can help you earn extra points, where you can consume extra snacks throughout the day.

Here is a list of foods you are encouraged to eat

Protein: Eggs, meat, poultry, seafood, nuts and dairy products. Carbs: Berries, fruits, sweet potatoes, white potatoes, beans and whole grains.

Vegetables: Broccoli, spinach, kale, sprouts, cauliflower, celery, cucumber, zucchiniFats: Olive oil, coconut oil, chia seeds, hemp seeds, flax seeds and

GOLO salad dressings

You should eat three meals per day and are allotted 1-2 standard servings of each fuel group per meal.

Can the diet help you lose weight?The diet encourages eating whole foods and increasing exercise that can aid overall weight loss. The studies done about the diet are by the company itself and thus have a high risk of bias.

Foods to avoidThe diet discourages processed and refined foods and focuses on eating whole foods instead.

Here are some foods you should avoid in GOLO diet

Processed foods: Potato chips, cookies, crackers and baked goods

Read the original here:
What is the GOLO diet? Can it help you lose weight? - Times of India

Obesity is a chronic disease that can lead to insulin resistance, hypertension, and dyslipidemia, and it is associated with type 2 diabetes (T2D), cardiovascular disease, and nonalcoholic fatty liver disease. Not only does it reduce life expectancy, but severe obesity has more recently been associated with increased risk of death from coronavirus disease 2019.

Lifestyle intervention, consisting of diet and exercise, remains the cornerstone of weight management, researchers wrote, but sustaining weight loss over the long term is challenging. Adjunctive pharmacotherapy is recommended for some patients in clinical guidelines, but uptake remains low due to modest efficacy, safety concerns, and cost. Currently, 5 medications are approved for use by the FDA for patients with overweight or obesity, and all require administration once, twice, or 3 times daily.

Semaglutide is approvedat doses up to 1 mg once weeklyfor the treatment of T2D in adults and to reduce risk of cardiovascular events in patients with T2D and comorbid cardiovascular disease.

Previous results from a phase 2 trial found that semaglutide induced weight loss in individuals with T2D and adults with obesity. According to authors, the treatments impact on weight loss stems from a reduction in energy intake owing to decreased appetite, which is thought to result from direct and indirect effects on the brain.

To determine if the treatment, injected subcutaneously, is safe and effective in individuals with overweight or obesity, with or without weight-related complications and absent of T2D, researchers conducted a randomized, double-blind, placebo-controlled trial.

The global phase 3 Semaglutide Treatment Effect in People with Obesity (STEP) 1 program took place at 129 sites in 16 countries throughout Asia, Europe, North America, and South America. It was funded by Novo Nordisk, which produces semaglutide. All participants were 18 years or older, self-reported 1 or more unsuccessful dietary effort to lose weight, and had a body mass index (BMI) of 30 or greater, or a BMI of 27 or greater with 1 or more weight-related condition. Any participant with diabetes or previous surgical obesity treatment was excluded from the trial.

Patients were randomized 2:1 to receive 2.4 mg of semaglutide once a week for 68 weeks or a matching placebo, in addition to lifestyle intervention. Participants initially received a 0.25 mg dose once weekly. After 4 weeks, doses increased every 4 weeks to reach 2.4 mg weekly by week 16, while lower maintenance doses were permitted if participants reported unacceptable adverse effects with the 2.4-mg dose.

Lifestyle intervention included counseling sessions every 4 weeks to help participants adhere to a reduced-calorie diet and increase physical activity (150 minutes per week was encouraged). Daily diet and activity were recorded in a diary, via a smartphone application, or using other tools.

A total of 1961 participants were assigned to receive semaglutide (n = 1306) or placebo (n = 655) between June and November 2018, while 94.3% completed the trial, 91.2% had a body weight assessment at week 68, and 81.1% adhered to treatment. Throughout the study window, rescue interventions were received by 7 participants in the semaglutide group (2 had bariatric surgery and 5 received other antiobesity medication) and by 13 in the placebo group (3 had bariatric surgery and 10 received other antiobesity medication).

The majority of participants were White (75.1%) women (74.1%) with a mean age of 46 years and a mean body weight of 105.3 kg. At baseline, mean BMI was 37.9, mean waist circumference was 114.7 cm, and 43.7% of participants had prediabetes. Three-fourths of participants also had at least 1 coexisting condition (hypertension, dyslipidemia, obstructive sleep apnea, or cardiovascular disease).

Analyses revealed:

Those who received semaglutide also exhibited greater reductions in waist circumference, BMI, and systolic and diastolic blood pressure compared with placebo, and had improved levels of glycated hemoglobin, fasting plasma glucose, C-reactive protein, and fasting lipid levels after 68 weeks. These participants reported greater increases in physical functioning from baseline compared with placebo.

Gastrointestinal disorders, including nausea, diarrhea, vomiting and constipation, were the most frequently reported events and occurred in 74.2% of those who took semaglutide compared with 47.9% of the placebo group. Approximately 10% of those who took semaglutide reported serious adverse events, compared with 6.4% in the placebo group, with the difference due primarily to a difference between the groups in the incidence of serious gastrointestinal disorders and hepatobiliary disorders, researchers wrote. In the semaglutide group, 2.6% of participants reported gallbladder-related disorders compared with 1.2% of the placebo group, and those who took semaglutide reported higher rates of cholelithiasis.

Weight reductions achieved with semaglutide were substantially greater at 14.9% compared with weight loss from baseline achieved using approved antiobesity medications, which ranges from 4% to 10.9%, researchers noted.

Previous research has found that 3 mg of daily liraglutide (the only GLP-1 receptor agonist approved for weight management) resulted in a 4.5% reduction in mean placebo-corrected weight after 56 weeks, compared with 12.4% seen with semaglutide after 68 weeks. However, authors cautioned that the 2 studies differed in participant population, limiting between-study comparisons.

It is important to note that oral semaglutide has been associated with pancreatitis and, in rodents, with thyroid C-cell tumors, which include medullary thyroid carcinoma, the authors of an accompanying editorial2 pointed out.

The majority female, White study population marks a significant limitation to the trial in that results may not be generalizable to the wider American public. Researchers also noted the relatively short duration of the trial and the potential that participants may represent a subgroup with greater commitment to weight-loss efforts than the general population, presenting further limitations.

In the United States, the prevalence of adult obesity increased from 30.5% in 1999-2000 to 42.4% in 2017-2018, while the presence of severe obesity jumped from 4.7% to 9.2%, according to the CDC. Obesity affects 1 in 5 American children and adolescents and the risk of developing T2D is4 times greaterfor obese children compared with those at normal weight.

Although several treatments including lifestyle modification, metabolic surgeries, and pharmacotherapies are being developed to combat this trend, research indicates that in less than 10 years, over half of the countrys population will be obese. Should these numbers continue to increase, estimated projected obesity-related medical costs could rise by $48 to $66 billion a year in the United States.

Moving forward, head-to-head trials comparing oral GLP-1 agonists with sodium glucose co-transporter (SGLT)-2 antagonists or other weight-loss medications will be necessary, authors wrote in the editorial. Given the effectiveness of bariatric surgery in regard to both weight loss and glucose tolerance, studies comparing these two distinct forms of therapy (surgery and pharmacologic therapy) will be required, they concluded.

References

Read the rest here:
Trial Finds Semaglutide With Lifestyle Intervention Reduces Body Weight by Nearly 15% - AJMC.com Managed Markets Network

Protein, the macronutient that helps build muscle and repair tissues, is often touted as the backbone of a healthy diet or exercise routine.

But advice about how much and when to eat your protein is often confusing and contradictory. You come across warnings about getting too much, too little, or using it at the wrong time.

Getting the right amount of protein for your fitness goals doesn't have to be hard, according to Nancy Clark, a sports dietitian with a private practice in the Boston area.

"People make eating so complex, it's supposed to be simple," Clark told Insider as she shared her five key pieces of protein advice.

Balancing protein through the day, eating it with other key nutrients, and picking the right sources, she said, can help your optimize your fitness success whether your goal is weight loss or muscle gain.

The biggest misconception about protein is that you need huge amounts to build muscle, according to Clark. That's not the case. A moderate amount of protein is ideal for most people trying to either gain muscle or lose fat, she said.

That means about half to three-quarters of a gram of protein per pound of body for most active people, Clark said.

You'll want slightly more than this up to a gram per pound if you're new to exercise, to help repair broken-down muscle. A bit more protein can also help with weight loss goals, since dietary protein can help preserve muscle mass as you're losing fat.

You may also need more if you're vegan, Clark said, as many plant-based proteins are incomplete, lacking certain amino acids, so you'll want to eat a variety of protein sources.

It is possible to eat too much protein, if you're getting more than 30% of your daily calories from protein. But that's not likely to be an issue for most people, and causes only minor side effects unless you have a pre-existing kidney or liver problem.

Heaping protein into your diet won't supercharge your progress, however, and could backfire.

"Extra protein in your diet doesn't convert into extra muscle. You can eat as much protein as you want, and if you're not doing resistance training, you won't build muscle," Clark said.

And protein contains calories just like carbs and fat, so too much of it can cause you to gain body fat, which is important to keep in mind if you're trying to lose weight or build muscle.

Another common mistake for both weight loss and muscle gain is excessively cutting carbohydrates. Contrary to what some diet plans like keto suggest, carbohydrates like grains, fruits, and vegetables are an important source of energy and great for muscle recovery. It's best to include them alongside protein to optimize a lean physique, Clark said.

"I hate the word 'carb,' it's very tainted," she said. "Carbohydrates digest into glucose which feeds your brain and fuels your muscles."

Carbohydrates are even more important for athletes, who should get about three times as much carbohydrate as protein in their diet, according to Clark.

"If you're a sports-active person, it behooves you to have that be the foundation of your meal," she said.

Despite what legions of shake-chugging gym rats will tell you, it's not necessary to consume a lot of protein immediately after a workout.

It's true that if you're an elite, competitive athlete, post-exercise refueling can give you an edge, Clark said, particularly if you have multiple, intense workouts in a single day.

More casual athletes, though, can get adequate protein throughout the day."For most ordinary mortals, they need not worry too much about it.The sooner you refuel, the faster the recovery process starts, but it can happen within 24 hours," Clark said.

When you do eat protein, the benefits for refueling and tissue repair typically last about four hours, she said. That means it's best for most people to space out their protein intake throughout the day.

That's why diet strategies like intermittent fasting can put you at risk of losing muscle and stymieing your progress, Clark said.

For a more successful workout, she recommends consuming about 200-300 calories a mix of carbs and protein soon before a workout.

Refueling doesn't have to involve an expensive shake or supplement, either (although they can help you get enough protein). A simple peanut butter and jelly sandwich is an easy after-exercise snack that's portable and has a good balance of nutrients, according to Clark.

"[Protein supplements] are pre-wrapped, convenient, easily available, but they aren't magic.Real food always works better. Your muscles don't need just protein, they need a whole complex matrix of nutrients," Clark said.

It's best to focus on building balanced meals and snacks; aim for making about a third of your plate healthy protein, a third veggies or produce, and the remainder healthy carbs, she recommends.

Here is the original post:
When and how to use protein to optimize your fitness goals, lose weight, and gain muscle - Insider

Weight loss: A healthy breakfast can support your weight loss process

You might have come across several tips that can help in weight loss. From weight loss-friendly drinks to magic concoctions, multiple ingredients have gained popularity. For effective weight loss, you need to burn more calories than you consume with a healthy diet and lifestyle. Similarly, making a few changes can help you reach your goal effectively. Factors like your sleep schedule, right breakfast choices, levels of physical activity, how you eat meals, time spent in eating and the timings of the meal also play a role. If you are also trying to lose weight, here are some effective weight loss tips you need to follow.

Celeb nutritionist Munmun Ganeriwal took to social media and shared some weight loss tips as part of her Instagram series QuickFivewithMG. Here are some do's and don't for weight loss she mentioned-

Many choose readymade cereal for breakfast due to lack of time. Unlike fresh homemade breakfast, convenient-ready-to-eat meals are often loaded with preservatives and artificial flavouring agents that are harmful to health. These are also often loaded with added sugar that can affect your weight loss process. Instead stick to traditional breakfast options like poha, upma, idli etc.

Weight loss: Prepare fresh breakfast at home for better nutritionPhoto Credit: iStock

The nutritionist explains, "Tea and coffee contain caffeine that triggers the release of cortisol (stress hormone) and puts the body in a stress mode. When you wake up, your body needs time to get back to functioning in full capacity. In such a situation, it is better to eat real food instead of something that can further stress it out."

If you love drinking teas, try herbal teas within 30 minutes of waking up. You can also choose shakes, smoothies or protein shakes for breakfast. Avoid drinking packed juices.

Also read:Weight Loss: Dietician Reveals 3 Truths That Will Help You In The Long Run

It is often advised to exercise for at least 30 minutes a day. "Current research findings of ACSM (American College of Sports Medicine) indicate that moving more during the day, in addition to getting 150 mins/week of exercise is necessary to reduce one's risk of diseases and to lose weight," Ganeriwal mentions in her post. Not moving enough also puts you at a high risk of weight gain and several health conditions.

You can start your day with exercising. Also, take small breaks and move around for 2-3 minutes. Stretching can also help you keep back, shoulder and neck pain at bay.

Also read:Here Are The Reasons Why You Should Eat White Rice Guilt-Free

Weight loss tips: Exercise regularly to burn more caloriesPhoto Credit: iStock

When you are paying attention to your meal while eating, it will give you the satiety signals at the right time and you will know exactly when to stop eating. People are usually busy using mobile phone while eating and end up consuming more calories than required.

Also read:Weight Loss: Is Eating Roti Better Than Eating Rice For Losing Weight?

When you are exposed to light-emitting gadgets, your body goes becomes alert and delays sleep. Using gadgets before bed can make you take longer to fall asleep. Lack of sleep also makes you consume more calories and increase stress. You will also wake up tired with low energy levels.

Follow these effective tips and hope you reach your weight loss goals soon!

(Munmun Ganeriwal is a Nutritionist, Fitness Expert and Yoga Teacher at Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss: Choose Traditional Breakfast Over Cereals When Trying To Shed Kilos - NDTV

If you are worried about your thyroid, think it may be causing you to gain weight or have noticed your thyroid numbers changing as you lose weight, read on.

In addition to weight gain and stalled weight loss, low thyroid hormone levels, known as hypothyroidism, can cause you to suffer from feelings of cold, constipation, brain fog (memory or concentration issues), fatigue and lack of motivation among other things. You may also notice excessive sleep, feelings of or actual clinical depression, hair loss, mood swings or dry skin.

Thyroid dysfunction is estimated to affect up to 15% of the population at some point in their lifetime. Women are up to eight times more likely to be affected than men, and the numbers go up as you age. While that is a lot of people, some estimate that more than half of those with thyroid dysfunction do not know they have it. Incredibly, thyroxine, the most frequently used medication to treat hypothyroidism, is already one of the most frequently prescribed medications in the country.

So, why so much thyroid dysfunction? Is the thyroid the true culprit for our obesity epidemic? Or is it the victim?

The thyroid gland is in the lower front end of the neck and produces thyroid hormones. These hormones are responsible for communicating with nearly every cell of your body, and they regulate the speed of all the biologic machinery that makes you function. Unfortunately, with a plague of chronic stress, nutritionally depleted food sources, contaminated water and frequently toxic environments, our thyroid may not be functioning how we would like it to.

While there are many hormones that play a role in the production of or suppression of thyroid function, the hormones directly involved include thyroid secreting hormone, T4 and T3. The later two can also be measured as free T4, free T3 and reverse T3. TSH is the hormone that stimulates secretion of thyroid hormone and is the most frequently tested hormone when assessing thyroid health. The problem is that this hormone doesnt show the whole picture.

TSH levels can remain within range despite significant thyroid dysfunction and sometimes look off despite normal function, particularly when recovering from obesity.

When assessing thyroid health or looking for an autoimmune cause of dysfunction, the measurable thyroid hormones and antibodies should all be ordered. Even if the correct tests are run, only a partial picture, of the thyroid state of being can be revealed. There are myriad additional labs that could be ordered to help complete the picture including sex hormones and nutrition labs, but even with all this information some aspects of thyroid function are not fully known, and the interaction with food and energy consumption is one of them. To understand each individual situation, the symptoms, labs and history must be considered.

So what happens when you lose weight, and does weight loss cause hypothyroidism? You can be fairly certain that your hormone levels will drop with weight loss. This is often normal and can be completely explained by the higher hormone levels associated with obesity beginning to normalize with successfully achieving optimal body alignment. Reduction in hormone levels could merely represent your body coming back to homeostasis. However, some weight loss can result in worsening thyroid function to varying degrees. According to Dr. Doug Lucas, PHD Weight Loss chief science officer, two factors worth considering are: 1) the extent of calorie restriction and 2) the type of dietary fat consumed. These two items appear to play the largest roles in determining the deleterious effects of weight loss on your thyroid. Choosing the right approach can separate weight loss and maintenance successes from failure.

Severe calorie restriction and the consumption of highly processed polyunsaturated fats (e.g., vegetable oils) can negatively affect the thyroid. Research shows that carbohydrate restriction alone, and especially when done with healthy dietary fat consumption, will have much less effect on T3 levels and function. If you experience reduced T3 levels, but are following this dietary approach with a well-formulated meal plan, it is likely the result of normalization of your hormones as weight is let go and optimal body alignment is achieved. Lower levels could also be evidence of a more efficient system and less demand for thyroid function. As a bonus, human studies about longevity demonstrate an association of a longer life with lower levels of T3. Reduced T3 without symptoms is likely a sign of a well-functioning system that has reached optimal alignment and efficiency.

If youre looking to support your thyroid while dropping weight or maintaining weight loss, here are some tips:

Dont simply restrict calories and exercises more to lose weight. How you drop weight is key to maintaining a healthy thyroid.According to Doug Lucas, optimizing your sleep, stress and toxic exposures has significant impact on thyroid health as well.Avoid foods known as goitrogens. These are toxic for your thyroid. These include gluten, grains, dairy, nightshades (eggplant, peppers, tomatoes, white potatoes), sugar, caffeine, alcohol and for those with possible or confirmed autoimmune cause of thyroid dysfunction, eggs. Cruciferous vegetables can and should be consumed if possible, but if you are worried about your thyroid consider cooking or fermenting these nutrition-packed plant foods. If you choose to consume dairy, try goat products or A2 cow products. There is a tremendous amount of noise and misinformation about the thyroid. An accurate diagnosis and good understanding of what is happening can help you feel empowered and confident. Remember that thyroid hormone levels are not as important as how you feel. If you are concerned, start with the basics: sleep, stress and nutrition. If you have symptoms, consider working with your health care team to determine if treatment is right for you. If youre in the process of dropping weight or are following a lower carbohydrate lifestyle, fluctuations may well be temporary and a new set point may be established while your body adjusts to its new optimal you.

Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133. She is married to Dr. Doug Lucas, who is an orthopedic surgeon and precision medicine physician.

Read more from the original source:
Your thyroid and your weight loss - The Durango Herald

Provided by BekiaIs the vegan diet better than the Mediterranean diet to lose weight?

Studies show this and a vegan diet it is much more effective when it comes to losing weight than the Mediterranean diet. Such a vegan diet must be low in fat so that the person can lose a few extra pounds. This is not to say that the vegan diet is much healthier than the famous Mediterranean diet.

If you want to lose some weight and shed a few extra kilos, a specific vegan diet and with the right foods can help you. The key to this is to avoid vegan foods that are healthy but high in fat, such as olive oil, nuts or avocado.

For a vegan diet to help a person lose weight, a series of guidelines must be followed:

The Mediterranean diet is highly recommended for health but it does not help you lose those extra pounds. Foods like dairy, meat, or oily fish They are good for the body, but their high amount of fat does not help a person lose weight.

There are many studies that indicate that in the medium and long term, you lose weight with a proper vegan diet. If a good diet is followed, the person can lose about 5 or 6 kilos in 4 months. Apart from this, the vegan diet is perfect when it comes to reducing blood cholesterol levels and keeping blood pressure at bay.

There are several reasons why weight is lost when following a vegan diet. The main cause is due to low calorie intake, something that is essential when it comes to shedding those extra pounds. It must be remembered that fats are quite caloric, so when reducing them, significant weight loss is normal.

Follow this link:
Is the vegan diet better than the Mediterranean diet to lose weight? - Market Research Telecast

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