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Have you gained weight during this lockdown? So do not worry because not only you but many people have gained weight during this epidemic situation. Due to inability to get out, the physical activity has decreased, due to which the weight is increasing rapidly due to sitting and eating more food than necessary.

To reduce obesity, you will be able to exercise only when you have time. But today we will tell you a recipe that can reduce weight while sitting at home. Doctors recommend that if love is consumed in the food, weight loss starts. In such a situation, you can use onion to reduce obesity, lets know How can onion help in weight loss?Onions, especially red onions, contain a flavonoid called quercetin, which helps prevent the accumulation of fat in various parts of the body. This increases the flavonoid metabolic rate. It is also rich in high fiber, which improves gut health. It has probiotic properties, it is low in calories, it has anti-obese effects on the body and gives many other benefits. Let us tell you different ways to consume onion to lose weight.

Also read: From reducing waist size to body detox, apple vinegar is very beneficialRaw onion

Raw onion has phytonutrients that make it great for overall health. Eating raw onions can help you lose weight. Just like how garlic helps in losing weight, onion is also not reduced. The only problem is bad mouth odor after consuming raw onion, but if you want to lose weight, you can tolerate it. Just slice the raw onion and sprinkle salt over it. Eat it as a salad to increase the taste of food and start the process of losing weight.

Method of making onion juice:

Note: Do not consume onion juice on an empty stomach as it may cause digestive problems. Also, you can drink it at any time of the day.

Also read: Once the weight of this banker was 103 Kg, then reduced to 34 kg in lockdown by hard diet

Onion soup

The next recipe is onion soup in which you can also add vegetables of your choice. It is not only delicious but also healthy. The way to make it is as follows:

You can consume onion in any form. Onion consumption is good for weight loss, whether you eat them raw or cooked.

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Onion is a panacea for weight loss, if you eat like this then you will soon lose weight - Pledge Times

Earlier this year, Pitch Perfect star Rebel Wilson shared her 2020 New Year Resolutions to improve her health. Dubbing 2020 as The Year of Health, the star told her Instagram followers how she planned to change her eating habits and adopt a more active lifestyle.

At the time, she wrote: Okay so for me, 2020 is going to be called The Year of Health.

So I put on the athleisure and went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food, which is going to be hard after the holidays Ive just had but Im going to do it! Whos with me in making some positive changes this year? The actress further wrote that she plans to reach her goal weightof 165 pounds.

That said, the actress recently posted a photo to her Instagram page and it was quite clear that she had succeeded when it came to her New Years Resolution. While fans commented on her incredible weight loss, others also posed the simple question of how did she do it?

In a 2015 interview with Cosmopolitan, Rebel candidly revealed that hormonal balance in her body made her more prone to weight gain. Whats more, the Catsactress also shared that food was essentially her vice. She admitted that she had quite the emotional relationship with food.

I love me some ice cream or dessert, and it comes at times when Im happy or sad. So when I have an incredibly successful day, I want to celebrate and reward myself with food. If Ive had a sad or stressful day, food is also comfort. You would probably describe it as emotional or stress-eating

As we know, stress-eating is quite common, especially during these times, but it can also be incredibly detrimental to your health. This is why were so proud of Rebel for taking charge and adopting healthier lifestyle habits. That said, lets see how exactly the comedian managed to improve her health and lose weight along the way.

She Adopts The Mayr Method Eating Plan

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Rebel Wilson: The Secrets Behind Her Incredible Weight-Loss - Longevity LIVE

Bizarre food trends always surprise us, but at times there are a few that actually look like they are worth a try. Recently, a food blogger shared a recipe video of Gulab Jamun Pancake and it looked lip-smacking. This one is surely for all the gulab jamun lovers, who can give it a try and let us know if its really worth it or not?How to make gulab jamun pancakes?To make gulab jamun pancakes, you need readymade gulab jamun mixture, sugar, water and oil for shallow frying. First of all, make a batter of thick consistency using gulab jamun mixture and water. Spread it on a pan in the shape of a pancake and cook it using oil from both the sides till it turns golden brown in colour. Once done, set aside. Now make sugar syrup using 1 cup sugar and cup water. Add cardamom powder and rose water to enhance the aroma of the syrup. Now pour the syrup on to the pancake and your Gulab Jamun Pancake is ready. Watch the video here: Tips to keep in mindWhile making the batter, you may add a small portion of refined flour to define the texture of the dish and may add chopped dried nuts too, which will give your pancake a nice crunch.How to give it a healthy twist?According to homechefs, use of homemade paneer adds to the flavour of the pancake and gives that extra softness to the pancake, which makes it look fluffy too. Use of paneer is a healthy choice over refined flour as the former is loaded with protein; helps strengthen bones and teeth and is good for heart health too. Regular consumption of paneer is also helpful in controlling blood sugar levels and improves digestion too.

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Gulab Jamun Pancake is latest food trend that you need to try - Times of India

Sugar is all around you. Its in your cabinets. In your fridge. And, of course, given the pint of Ben & Jerrys, in your freezer too.

But consuming excessive added sugars is detrimental to your health. In a study published in April 2014 in JAMA Internal Medicine, adults who consumed 10 to 24 percent of their calories from added sugar (between 200 and 480 calories in a 2,000-calorie diet) had a 30 percent higher risk of dying from cardiovascular disease compared with those who keep their consumption to less than 10 percent. Eat 25 percent or more of your calories from added sugar (500 calories) and that number jumps to nearly three times the risk.

Confusingly, the recommended limit of added sugars differs among organizations. I focus on the American Heart Associations (AHA) number because theyre the strictest, says Lauren Harris-Pincus, RDN, of Nutrition Starring You in Green Brook Township, New Jersey. TheAHA advises that women limit their consumption to six teaspoons per day (25 grams [g]) and men cap themselves at 9 teaspoons per day (36 g). Recently released 2020 recommendations from the U.S. Dietary Guidelines note that in total, added sugars should make up no more than 6 percent of calories for any person age 2 years and up.

RELATED: How Cutting Added Sugar Helped One Woman Lose 180 Pounds

Remember, added sugar is sugar that has been added to foods to enhance their taste. Foods with added sugar include cookies and most dry breakfast cereals and granola bars, as well as condiments such as ketchup and barbecue sauce, along with yogurt and sugar-sweetened drinks, according to Johns Hopkins Medicine. Natural sugars, on the other hand, reside in plain dairy products, fruits, and vegetables. These foods come with a variety of nutrients your body needs for optimal health, including calcium and vitamin D (from dairy, as the National Institutes of Health points out), and fiber, vitamins, minerals, and antioxidants (from fruit and veggies, notes past research) which is why experts recommend continuing to consume them.

RELATED: Why Are Healthy Eating Habits Important?

Even if you wouldn't call yourself a dessert lover, you may still find that sticking to this limit is tough. I dont have a sweet tooth, writes Jennifer Ashton, MD, the chief medical correspondent of ABC News, in her bookThe Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter One Month at a Time. I rarely eat sugar, mostly because I avoid nearly all the processed carbs that contain it, she says.

Before Dr. Ashton really examined how much she was eating, she gave herself a B+ for her sweet consumption. But she wanted to get an A+, so she committed to reducing her added sugar intake as much as possible over the course of a month, and she was shocked by how difficult this task was. Ashton found that her desire for sweets increased when she deprived herself of them, and she ate several cookies through the month. (In other words, if youre also trying to cut back on the sweet stuff, she understands the struggle.)

You can learn from Ashton and other experts to finally get your inner sugar demons under control. Follow these steps to kick or at least cut back on sugar for good:

Im always a fan of adding versus taking away, says Harris-Pincus. Approaching a challenge from a mindset of abundance or can have, makes it feel less punishing than when you say you cant have x, y, or z. Practically speaking, in the context of reducing sugar, this means adding in nutrient-rich foods, like fruits, beans, nuts, seeds, whole grains, and lean protein.

The more food you eat thats nutrient-rich, the less hungry you are for things like sugary foods because you dont have enough room for them, she says. For instance, rather than eating a sandwich with chips (and then a cookie) for lunch, serve the sandwich with a side salad or sliced veggies dipped in hummus, plus a whole piece of fruit.

RELATED: 7 Foods With More Sugar Than You Think

Peer into your pantry or freezer. Are there trays of cookies, boxes of sweetened cereal, bars of granola, and the like? If sugary foods such as these are hanging around, youre more likely to eat them, says Ashton. She recommends doing a sweep of your home to remove those items. Tell your family they can eat sweets outside the home this month.

Though sugar is added to many products (including savory foods you wouldnt expect, like salad dressings), you can make the most profound, immediate impact,saysLisa Moskovitz, RD, founder of the New York Nutrition Group in New York City, by taking out a high-ticket item: sweetened beverages.

Can the soda, sweetened teas, and caffeinated beverages, she says. Not only is it a good sugar category to cut, but youll also benefit in particular ways by removing sugary liquids. When you drink your sugar, versus eating it, it usually breaks down a lot quicker, causing sky-high blood glucose levels and then quick crashes soon after, she explains, and research supports her. Moskovitz says these glucose spikes send your energy levels way up and down, and you may experience cravings for even more sugar.

Kicking this source of added sugar can have whole-body perks. As a standalone item, sweetened beverages including soda and fruit drinks are independently associated with a higher risk for obesity, type 2 diabetes, heart disease, gout (a form of arthritis), nonalcoholic liver disease, and dental issues, notes the Centers for Disease Control and Prevention.

Instead of sugary beverages, try upping your water intake, Ashton recommends in her book. Add a fresh slice of fruit to your H2O, or opt for an unsweetened sparkling beverage if youre craving something with carbonation.

RELATED: Thirsty? Try One of These Refreshing Alternatives to Soda

Next place to tackle, says Moskovitz, is desserts. (This doesnt mean no desserts ever! See below.) Reducing the amount of foods that have a lot of sugar but not many nutrients is a good next step. That includes candy, desserts, and snack foods. Considering youre not getting a whole lot of nutritional value from them, your body wont miss them, she says. Your head might and thats where a moderate approach comes in handy.

Its tough to know where sugar hides if you arent on the up with all the names sugar hides under. Added sugar is in nearly three-quarters of packaged foods and goes by 61 names, according to SugarScience from the University of California in San Francisco. That includes: agave, honey, beet sugar, coconut sugar, fruit juice, syrup (of any kind), sweet sorghum, and ingredients with words ending in -ose. The latter includes high fructose corn syrup, sucrose, and dextrose.

Good news, though: New labeling laws require companies to list the amount of added sugar in food (previously, natural and added sugars were all lumped together in the sugar category). This transparency for consumers will help prevent more than 350,000 cases of heart disease and about 600,000 cases of type 2 diabetes, according to the authors of an April 2019 study published in Circulation.

RELATED: 10 Healthy (and Easy) Quarantine Dessert Recipes

Sugar in your diet really doesnt need to be all or nothing. But make those times you eat a sugary food entirely worth it. I encourage patients, even those who want to lose weight, to indulge in the occasional treat when and if it presents itself otherwise you can feel deprived and set yourself up for failure, says Ashton. If buying an entire pint of Hagen-Dazs is too tempting, opt for a lower-sugar ice cream varieties in moderation. Moskovitz suggests one cup serving of vanilla bean Halo Top ice cream, which has 4 g of added sugar. In comparison, a cup serving of Hagen-Dazs vanilla bean ice cream packs 24 grams of added sugar! Whichever sweet you pick, enjoy it to the fullest, with intention and no guilt.

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6 Expert Tips for Reducing Added Sugar in Your Diet - Everyday Health

Photo for representation only (Reuters)

In case you are struggling to control your eating habits to lose weight, this gadget is exactly what you need right now. This electrical device is worn as headphones and stimulates nerve endings behind the ears.

The device sends electrical signals to the vestibular nerves which are connected to the parts of the brain that control fat storage and hunger, the Dailymail said in a report. The stimulation will will create a feeling of being full even with less food intake. Th device is currently in clinical trials stage for which some 200 people are participating.

Obesity and overweight problems have been among the top health risks of the modern world owing to lifestyle and eating habits. Although dieting has been a widely accepted way to lose weight, but one study pointed out that dieters lost up to 10 per cent of their starting weight in the first six months of a new regimen. But, two-thirds had regained more weight than they had lost within five years.

This headset consists of two electrodes attached to patches that are placed on behind the ears. On being activated,

electrodes emit low-level pulses of electrical stimulation. The nerve is a part of the balance control system of the brain. It is also connected to the hypothalamus, a region of the brain that controls hunger and food intake.

Health experts say that hypothalamus function of the brain determining the metabolism and appetite differs from individual to individual which explains why some people lose weight easily than others.

However, with this device, the stimulation could trigger the hypothalamus into reducing cravings and appetite by stimulating the production of hormones such as leptin and insulin. Leptin controls the appetite by telling the brain when the body has stored enough fat, while insulin controls the absorption of blood sugar and is linked to weight gain.

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This New Headset-like Device Will Stimulate the Nerves to Eat Less and Lose Weight - News18

Rolling Strong and Women In Trucking (WIT) have beenworking together this summerto better the health of Americas truck drivers through a two-month Accelerate Your Health Wellness Competition. The competitions winner, William Velazquez, shared his experiences throughout the event and what his wellness plans are for the future.

The competition was based on points earned in the Rolling Strong app accumulated by participating in weekly Rolling Strong coaching and HIGI health assessments as well as logging hydration, sleep, nutrition and fitness activities through the app.

You can make points every day, said Velazquez. The competition gives you points for heartbeat, steps, food you eat, and sleep. When the coaches guide and advise you, you get points also.

Velazquezs main focus for the competition was his heartbeat thats what gives you the most points, Velazquez said. According to Velazquez, the participant in secondplace kept maxing everything, so he worked to keep at 30,000 steps a day to stay ahead.

Im not all about winning, I just dont like losing, Velazquez said. At the beginning, my strategy was just to let the other competitors set the pace, so the first two or three days, I kept close to them. As soon as I started getting close, I saw that the runner-up was doing more, so I kept up with him.

As a truck driver, Velazquez plans his stops and divides up his day between driving time and exercising time.

I wake up, I do an hour of mostly cardio to get the most points. Then, the rest of the day, I try to park away from the main doors of truck stops so I can walk the farthest. By 9 to 10 p.m., Im usually done for the day and have most of the points. If Im missing some, I have to walk out the 1,000 steps Im missing. Once I took the lead, I didnt want to lose. Like I said, its not about winning for me, its just about not losing.

Velazquez noticed his body change throughout the competition, in addition to his overall endurance.

Im sleeping better, and I have a very healthy nutrition. My coach gives me advice on what to eat, so I look recipes up on the internet because I have to keep eating to keep up my energy, so Im not burned out after exercising so much. I think the biggest change Ive seen is that my muscles have grown. I joke around with my kids that I got a bee sting on my arm and thats why it looks really swollen.

Velazquez talks to his coach once a week, and spends half an hour talking about his goals, the foods he should eat, and the different exercises he should focus on.

I have quite a few pieces of equipment in my truck; I have dumbbells and rubber endurance bands, but my main trick on how I do most of my exercises is that I have a mini trampoline inside my truck. So, it doesnt matter if its raining or hot or cold outside, I can do my cardio and my steps inside of my truck.

At the start of the contest, Velazquezs main goal was to lose weight. But now, its about much more than that.

Ive been losing weight over the past year about 50 pounds so far but during the competition I not only wanted to lose weight, but I wanted to tone my body where I want it. By December, I hope to reach my goal weight. In August alone I lost 5 to 6 lbs. Its a lot of hard work, and its not easy. But I just want to be a better version of me.

Ive been active my whole life, but when I started driving, I started gaining weight. First, I said 'Im not going to abandon myself,' but I just kept making excuses. I gained 50 pounds over three years, so I told myself that I had to do something about it, and thats when I made up my mind to eat better and get some exercise. Its not easy, and you cant do it overnight. You cant go on a diet one day and expect to be 20 lbs. less. Thats why I want a healthier life and body.

When asked what message he would send to the truck driver community, the answer was simple.

Just commit to yourself and dont make up excuses," Velazquez said. "Once you have that in your mind, you can overcome.

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Truck driver shares tips on how to stay fit on the road - American Trucker

When you think about protein, you probablyworry about getting enough to repair muscle tissue after a tough workout, to help your body build lean, strong muscles and lose weight while boosting your natural calorie burn. All that's true but protein also serves another critical function in the body: It helps power your immune system, stoking the cells that you need to fight off infection, both bacterial and viral, and keep your guard up against illness of all kinds.

Protein plays an important role in powering your body'sT-cells, the agentsthat go out and attack opportunistic invaders that can get into your bloodstream and cause infection, and if you lack adequate protein intake, it can impair immune reaction, studies have found. Adiet low in protein leavesyou open to fatigue, weakness, and low immune response, all the more reason you need to get your essential amino acids from the food you eat (which is better than supplements). Meanwhile, your body is just as happy to get its full complement of protein from plants.

Proteins make up the framework of your cells, including the cells of the immune system and just about every other. But you don't have to worry if you're eating mostly plant-based foods, since the source of protein is less important than getting a full array of essential amino acids, specifically the 9 ones your body can't make enough of on its own.

In rare cases of protein deficiency (very seldom in a healthy US population other than those patients being treated with chemo), your immune system can stall, but the more frequent scenario of eating too much protein can also dampen downyour immune system by overtaxing your kidneys, which can't flush it fast enough. Americans, while obsessed with eating enough protein, are likely to eattoo much, according to experts. On average weeat up to twice as much protein as they need, about 100 grams a day when 60 is closer to the average that most people should get. The latest studies show thatthe right amount of protein is critical for your immune system to be healthiest.

In hospitals where patients lack appetite and treatments can zap their immunity, especially when someone is on chemotherapy for cancer, they are often given arginine, an amino acid that contains the most nitrogen of any, and has been shown to help boost immunity and speed up healing, according to the latest research.Another amino acid, glutamine, travels in your blood cells to offer your intestinal cells curative effects, which can prevent microbial contamination from the food you eat. But for most of us, supplements are not the answer, a healthy diet with a variety of vegetables, grains, legumes, fruits, nuts, and seeds will do it.

"Most healthy adults should aim to get around .8 to 1.2 grams of protein per kilogram of body weight per day, or roughly 55 to 80 grams of protein for a 150 lb adult," saysKatie Mikus, Manager of Scientific Affairs for Glanbia,which makes a plant-basedsupplementcalled Gold Standard 100% Plant with 24 grams of protein and4 Grams of Naturally Occurring Glutamine. For the right amount of protein for your size, activity level, age, and gender, check out this handy calculator here."Those looking to build or maintain muscle mass may wish to consume as much as 2.2 grams of protein per kilogram body weight per day," she adds.

When it comes to protein quality, look for protein sources that are easily digested and contain all 9 essential amino acids. Essential amino acids are those that must be consumed through whole foods or supplements because the body cannot make sufficient quantities to meet demand.

The richest plant sources of proteins tend to be legumes like soybeans, chickpeas, and beans and whole grains like quinoa and amaranth as well as certain vegetables, nuts, seeds and fruit. For a complete list of the best sources of plant-based proteins, see the 20 top vegetables for protein, compiled by The Beet.

Many plant-based proteins are "incomplete,"meaning they lack one or more of the 9 essential amino acids your body can't make on its own. "Complimentary incomplete plant proteins can be combined to create a complete protein. For example, grains tend to be low in lysine and high in methionine and cysteine, whereas legumes tend to be high in lysine and low in methionine and cysteine," Mikus explains. "So combining rice and beans will give you a complete protein, or peanut butter and whole wheat bread are examples of complementary proteins that make a complete protein when eaten together."

Complimentary plant proteins dont necessarily have to be eaten together as long as you consume protein from a variety of plant sources throughout the day. For more on how to get your complete proteins, see The Beet's story on perfect plant-based proteins.

But rather than worry about getting all 9 essential amino acids at one sitting, simply eat a varied plant-based diet throughout the day and your body can take care of the rest. One easy way is to combinerice and beans,but you can also just make sure to get a variety ofplant-based foodsand be sure to include legumes like chickpeas in your lunch salad. You don't have to eat all the building blocks at once, as nutritionists once thought since your body has the extraordinary ability to assemble them into the necessary proteins to operate at peak performance.

Eating to support a healthy immune system is as simple as following the basic principles of healthy eating. Your best bet: Consume a variety of foods and try to fill half your plate with fruits and vegetables, and make at least half of the grains you eat whole grains. Try to limit processed foods, excess sodium, added sugars, and saturated fats which drive up inflammation. In addition to proper nutrition and hydration, getting adequate sleep, minimizing and managing stress, and incorporating regular physical activity are all healthy lifestyle choices that help support a healthy immune system.

Read more here:
Eat Protein to Boost Your Immune System. Here's How Much You Need - The Beet

Dr. Robert Posner

According to the Centers for Disease Control and Prevention, half of all adults in the country attempt to lose weight every year. Most of them feel overwhelmed trying to navigate their way through the process. Many of them will fail, largely because they dont know how to successfully do it. One doctor is putting the spotlight on the fiction associated with weight loss, aiming to make sure people know the facts.

Its understandable that so many people are unsure how to go about safely and successfully losing weight, explains Dr. Robert Bob Posner, a world- renowned medical doctor who founded the Serotonin-Plus Weight Loss Program. They are bombarded with incorrect information and simply dont know where to turn for the facts, which will help them to be more successful in their efforts.

The fiction surrounding weight loss can be found all over the place, ranging from social media posts to out of the mouths of trusted friends. Ensuring that people have the facts will go a long way toward ensuring that people will be able to lose weight, become healthier, and feel great. Here are 7 things to know about losing weight:

Fact The fact is that we know that there are 3,500 calories in a pound. But we do not know the persons metabolic rate, which is the big missing factor in determining how many calories someone needs per day to lose weight. When you eat frequently, especially when you eat protein, you can increase your metabolic rate, and end up speeding up weight loss efforts.

Fact Any dietary intake high in protein and very low in carbohydrates,fruits and sugars will place a person into ketosis. Cells in the body needglucose as a fuel source, and if carbs/sugars/starches are not being consumed,the body will break down fat cells to generate glucose. During thisbiochemical process, ketone bodies are generated, hence the name ketosis.Atkins, South Beach, and Serotonin-Plus are all ketogenic dietary approaches.

Fact Although exercise is an excellent component to helping people loseweight, calories are burned off much slower during exercise than what can beconsumed orally. As an example, 60 minutes on an elliptical machine mayburn off 600 calories, whereas consumption of a Big Mac (that may take only 5minutes to eat) will bring in almost 600 calories.

Fact With 70% of our population being overweight, it is clearly the casethat most people cannot lose weight and keep that weight off without help. Amedical program such as Serotonin-Plus can provide a medical jump-start toreduce appetite and carbohydrate cravings and increase metabolism. Support iscritical for the success of a weight control effort.

Fact Prescription medications to support weight loss, such asphentermine, can be used very safely. People need to be screened for medicalproblems such as high blood pressure, heart disease and other significantissues prior to being prescribed these medications. However, whenprescribed to people who have no medical contraindications, thesemedications can be very helpful and safe in providing more rapid weight loss.

Fact Many people incorrectly think that by skipping the meat, they will end up dropping the weight. However, many end up loading up on carbs or not eating healthy protein sources in order to keep their metabolism going strong. There is more to losing weight than simply skipping meat.

Fact: All carbs are not the enemy, but people have a difficult time separating the good ones from the bad ones. A sweet potato, for example, has 27 grams of carbohydrates, but it is loaded with nutrients to help make your body healthy. Its more important to focus on the quality of carbs than to try to avoid all carbs. What people need to focus on is getting rid of carb cravings, so they dont overconsume carbs, especially the unhealthy ones.

Ive helped over 24,000 people lose weight, so I know what it is that does and doesnt work, adds Posner. I believe I have created the right supplements that will help just about anyone be successful with their weight loss efforts.

Dr. Posner offers a doctor-supervised weight loss program, called SeroFit, that helps people manage their weight, curb carb cravings, and boost mood. His program focuses on carbohydrate cravings being the reason people have weight problems, combined with anxiety and stress-related eating. They are all systems of physiological irregularity in the brain known as serotonin imbalance. He created the program based on this science, providing patients with a Food and Drug Administration-approved appetite suppressant, called phentermine, to help curb the hunger pangs.

With decades of medical experience under his belt, along with his free webinars, Dr. Posner offers telemedicine appointments, weight loss products, and more. He founded the Potomac Internal Medicine Associates primary care office in 1988 and Serotonin-Plus Inc. in 2002. He has helped thousands of people to successfully lose weight, and is the author of three weight loss-themed books. To learn more about him and the program, visit the site at: http://www.SeroFit.com.Or visit the website: https://spdiet.com or https://doctorbobposner.com/.

Tags: dieting, Dr. Robert Posner, Health, Serotonin-Plus Weight Loss Program, Weightloss, wellness

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Fact vs. Fiction: 7 Things to Know About Losing Weight - The Stewardship Report

5 foods to include in your diet as you try to lose weight with intermittent fasting  |  Photo Credit: iStock Images

New Delhi: Losing weight is not just about the vanity reasons, but it is about being and feeling healthy. Being overweight or being obese has been linked with various health issues, that can cause chronic diseases such as cancer, and type 2 diabetes. However, losing weight is not a cake walk, and one can find themselves confused with so many tips and options marketed as ways to lose weight.

Perhaps, losing weight in an unhealthy way, with fad and crash diets, and over-exerting yourself with workouts is even worse. Intermittent fasting is a diet method that people follow around the world. It has been proven to be healthy, not just for weight loss, but also generally for the body.

This method focuses more on when you eat, instead of what you eat. There are many ways to practice intermittent fasting, but two of the most popular ones are 16:8 and 5:2.

During intermittent fasting, one is supposed to eat during certain times, and fast the other times. For instance, in the 16:8 diet pattern, people eat for the 8 hours during the day and fast themselves for the other sixteen. Similarly, in 5:2, people eat normally during the 5 days of the week, and fast during the other two.

Even as you follow intermittent fasting for weight loss, it is important to note that eating junk, or unhealthy food during the hours that you can eat will not lead to weight loss. It is also not healthy for your body generally. Here are 5 foods you must add to your diet during intermittent fasting to stay healthy and lose weight quickly.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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5 foods to include in your diet as you try to lose weight with intermittent fasting - Times Now

MANY people have been struggling to sleep during the coronavirus pandemic due to increased levels of stress.

Around six in 10 Brits struggle to hit the hay successfully, according to a recent study from King's College London.

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It also found that 63 per cent of people say their sleep has gotten worse since March.

As well as this a recent report also suggested that a third of Brits have put weight on during lockdown, as gyms closed their doors due to the virus.

But could your diet be the key to a good night's sleep, and are there foods that can help you nod off and lose weight?

Speaking to The Sun experts have revealed the seven foods that can help you drift off without piling on the pounds.

Foods that help calm and relax the body and don't disturb the gut are great for people who are struggling to sleep, Karl Kristian founder and health and wellbeing expert at New Nordic told The Sun.

He said: "Nuts such as walnuts and almonds that are also a source of melatonin that is a hormone that helps regulate your sleep."

Despite the fact that nuts are high in fat and in calories, various studies have shown that they are not linked to weight gain.

One study found that people who ate two or more portions of nuts a week were 31 per cent more likely to keep the weight off than those who consumed no nuts at all.

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Most of us are used to tucking into a hot chocolate before bed or even a chilled glass of wine in the evening, but Karl says that the best way to get a good night's sleep is to drink a herbal tea before bed.

He said: "Chamomile tea contains antioxidants that help relieve stress and anxiety by reducing inflammation and soothing your muscles which is why it is often recommended for those that struggle with insomnia."

Karl added that green tea, ginger, coffee and yerba mate are all great beverages that can help with your metabolism and therefore can help you maintain a healthy weight.

"As well as this, apple cider vinegar has been used for centuries becoming popular as a supplement to help weight management and digestion.

"Science is now reinforcing these concepts with studies showing that it may play a role in helping to maintain a healthy blood sugar balance, as well as helping you feel full more quickly", he added.

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Nutritionist Susan Alexander, who works alongside Unbeelievable Health said a diet in magnesium rich foods can help if you're struggling to sleep.

She said: "Magnesium has been shown to help you relax, so try eatingrichsources ofmagnesiumsuch as greens, dry beans, whole grains and low-fat dairy products.

"Tryptophanis an amino acid that's believed to inducesleep, as it isa precursor to thesleep-inducing chemicals serotonin and melatonin.

"Tryptophancan be found in yoghurt, milk, oats, bananas, dates, poultry, eggs and peanuts."

Foods such as greens help you stay fuller for longer and also contribute to your five-a-day.

Low fat dairy products can also help if you're trying to lose weight as their calorie and fat count are lower than the "full fat" versions.

Nutritionist Donia Hilal added: "Foods rich in magnesium are another way to relax your muscles and mind before bed.

"You can find magnesium in leafy green vegetables such as spinach, nuts and avocado."

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We have heard many times that the Mediterranean diet is good for your health - but it could also help you sleep, according to Dr Michael Mosely, who devised the Fast800 diet plan.

He said: "A traditional Mediterranean diet is rich in oily fish, veg, legumes and olive oil and little in the way of sugary snacks.

"Eating this way will help improve both your mood and your weight, something we will all need to consider as we become increasing sedentary during self-isolation."

Four top tips to get a good night's sleep

Nutritionist Lisa Borg said there are four things everyone can do to help them get forty winks.

He said that focusing on a diet included legumes will help you stop craving sugary snacks which is turn leads to poor sleep and high levels of sleep deprivation.

Dr Mosely added: "You should stop eating altogether at least three hours before bed.

"Experts think this helps us keep our body temperatures down. As we get to our bedtimes, our body temperature starts to drop which helps trigger sleep.

"When a late-night snack hits your stomach, your body starts breaking it down and absorbing it.

"This increases gut activity and your core temperature will stay high, so dont bother with the pre-bed hot chocolate or glass of milk. These are common myths.

Oily fish is a great source of vitamin D, protein, some B vitamins and selenium.

It's also rich in omega 3 fatty acids, which come with a whole host of health benefits.

The main benefit of oily fish is that it's been shown to reduce the risk of heart attacks, strokes and other cardiovascular diseases.

Speaking to The Sun Lisa Borg, nutritionist atPulseLight Clinic said you should aim to consume around three pieces of oily fish a day to help your weight loss efforts and said that keeping a balanced diet will also help you drift off easier each night.

"If one wakes up feeling really tired after a good nights sleep it suggests hormonal imbalances may be present.

"Follow a diet to balance blood glucose levels and make sure you exercise for at least 30 minutes everyday."

By opting for oily fishes you can reduce the sugar levels in meals as oily fish already has a lot of flavour so doesn't usually require further seasonings which some times contain added sugars.

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She added: "Sleep is essential in controlling appetite and food choices. The tired individual will crave sugary foods for a quick energy fix.

"Insufficient sleep results in a higher production of the hunger hormone Ghrelin and subsequently an excess intake of calories.

"Balance meals and snacks ensuring they provide a carbohydrate, a protein and a healthy fat. This helps to slow down the release of glucose and therefore reduces insulin release and keeps one satisfied for longer."

If you have become dependent on a sweet treat in the evening opting for products with no added sugars are a good alternative.

Yogurts won't upset the stomach and products such as Perfect World Ice Cream and Halo which are under 400 calories a tub are great if you want to have a treat without piling on the pounds.

Supermarkets such as Asda, Sainsbury's and Waitrose also do their own low calorie ice creams.

Some of these products - many of which contain nuts, are also high in fibre which Lisa recommends.

Donia Hilal, nutritionist atpersonalised.co said while Turkey may not be at the top of everyone's shopping list - it's a great food for sleep and weight loss.

Speaking to The Sun she said: "It is rich in an amino acid called tryptophan which is used by the body to increase melatonin levels - our sleep hormone.

"You can incorporate turkey breast into your dinner to help naturally boost melatonin levels in the body."

Turkey is also high in protein and is great to add to salads and pastas.

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Emily Rollason, nutritionist for Holland & Barrett added: "Protein is whats known as a macronutrient, meaning the body requires a lot of it to stay healthy.Protein is a not-so-secret weapon when it comes to weight loss.

"The main reason for this is protein is satiating which means it makes you fuller for longer.

"For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight."

For people who aren't big fans of turkey and for those who are vegetarian or vegan she suggested a protein shake with almond or other nut milk.

While Donia said there are no specific foods that will help with weight loss - the most important thing is to make sure that you are consuming less calories than you are burning throughout the day.

She did however say that cherries could be a great addition to your diet.

"Cherries are naturally rich in melatonin, the hormone which helps regulate your sleep.

"Try opting for overnight oats with cherries before bed to help you doze of naturally", she added.

Emily added: "Cherry-tart cherries such as Montmorency Cherries have naturally high levels of a hormone that regulate the bodys circadian rhythm (the sleep/ wake cycle) and induces sleep - melatonin.

"Some studies have shown that those taking cherry juice had improved sleep and slept for longer that those not taking this."

Go here to read the rest:
The 7 best foods to help you sleep AND lose weight at the same time - The Sun

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