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Meal replacement shakes, bars and powders claim to give you all the nutrition you need -- but is this really true?

If advertisements are to be trusted, liquid meal replacements are the answer to your weight loss woes -- they're cheap and satiating, and you don't even have to spend time cooking a healthy meal.

However, the reality isn't that simple. While liquid meal replacements can be a helpful tool when you're particularly busy or want to quell a sweet tooth, they won't magically help you lose weight. If you're curious about when exactly you should consider using meal replacement nutrition and how to do so safely, keep reading -- with the help of Registered Dietician Monica Auslander Moreno, we have all your questions answered.

Meal replacement products have been around for the past 50 years, and they're defined as any food that's consumed as a substitution for a meal or part of a meal. Meal replacements come in all different forms -- you're probably familiar with protein shakes like Ensure, but you can also find meal replacement bars and powders on the shelves of your supermarket.

Liquid meal replacements are typically around 150 to 200 calories, and often are high in protein. While we may think of them primarily as a weight loss tool, Moreno tells me that they're useful for people who can't meet their nutritional needs from foods alone. For example, high-level athletes, people with satiety issues who feel too full to eat enough and elderly folks can often benefit from drinking some extra nutrition.

Losing weight is as simple as having your calorie intake be smaller than your calorie output -- but that doesn't mean it's easy. If you're too busy to cook healthy meals or have an uncontrollable sweet tooth, it's hard to use sheer discipline to force yourself onto a strict diet.

Orgain claims to provide a full meal in every serving.

Let's break down a typical meal replacement shake as it compares to a full meal. Orgain's meal replacement powder is made from plant-based ingredients and claims to provide "a delicious, organic meal in every serving." Each serving has 230 calories, with five grams of fat, 25 grams carbohydrates and 20 grams of protein. It only has a single gram of added sugar, but it's a bit high in sodium with 300 miligrams. A serving is chock full of vitamins, giving you nearly half your daily requirements of Vitamin C, Thiamin, Riboflavin and others.

On the other hand, let's analyze a simple meal consisting of 6 ounces chicken, a quarter cup brown rice and spinach with oil and vinegar dressing. It has 560 calories, with 20 grams of fat, 37 grams of carbohydrates, 53 grams of protein and some iron, calcium and potassium. As you can see, the meal replacement has way fewer calories, and pretty comparable micronutrient numbers.

Moreno says that meal replacements can be helpful for people with hectic lives. "The extended shelf life of these products is very useful for those on the go, who travel, who have long commutes, or who work late hours and need portable sustenance."

Moreno also says that meal replacements can also fill the craving for a nighttime sugar fix, especially since many of them taste sweet. Plus, some people feel more full after drinking a shake than they do after eating -- if this is the case for you, liquid meal replacements might be something to try once in a while.

As you can tell, whether or not meal replacement shakes will help you lose weight is a fairly personal question, and it all depends on your dietary habits and taste preferences.

It's hard to ascertain the answer to this question from a data perspective because most of the research proving the usefulness of meal replacement shakes are sponsored by those companies. Butpreliminary research has suggested that people with diabetes who use meal replacement products are more likely to lose weight.

Before you start using meal replacement shakes, make sure they won't be incompatible with any of your health conditions. For example, Moreno tells me that pregnant and nursing people should avoid relying on them. But even if you've determined that meal replacement shakes fit your lifestyle, that still doesn't mean you should start using them for all of your nutrition.

Silicon Valley techies use Soylent to hack their diet, eliminating the need for eating.

Sure, some products like Soylent purport to give you all the nutrition you need. And plenty of people do month- or year-long experiments of surviving solely on the drink.

But Soylent doesn't have phytochemicals, plant compounds that boost immunity, lower inflammation and more. Plus, Moreno points out that a diet of just meal replacement products can indicate an emotionally unhealthy relationship with food. Food isn't just fuel -- it's meant to be enjoyed.

Though it might sound counterintuitive, Moreno says meal replacement shakes shouldn't actually replace your meals. She says that to cover all of your macro and micro nutrient needs, you should eat food along with some of these products. For example, pair a liquid meal replacement with some dairy, fruits and vegetables to ensure you're getting adequate nutrition.

A meal replacement shake or bar can be perfect for a quick snack or breakfast while you're on the go. When incorporated as just one part of a balanced diet and exercise regime, they can certainly help you reach your health goals.

If you find that your diet consists almost entirely of meal replacement shakes, especially if it's because you're relying on knowing exactly what the nutrient breakdown is, this is a sign that you're entering into disordered eating patterns. Just remember -- meal replacement shakes and bars are just one tool in your healthy eating toolbox.

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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Meal replacement shakes: Can they help you lose weight, and who should use them? - CNET

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Losing weight is one thing, keeping it off is another.

In fact, research suggests that 80% of people who lose at least 10% of their body weight regain everything they lost, if not more.

So it's extra impressive when someone manages to sustain their weight loss.

One such person is Carter Good: In 2011, he weighed 305 pounds.

A post shared by Carter Weight Loss Coach (@cartergood)Apr 29, 2020 at 7:18am PDT

But within a year, he'd lost 100 pounds, and the year after that he lost another 40. Nine years later, Good hasn't regained the weight.

The 25-year-old from Austin, Texas, who is now a weight loss coach and qualified personal trainer, recently shared the 10 most important lessons he's learned about sustainable fat loss in an Instagram post.

Carter Good is now a qualified personal trainer. Carter Good

"I know that my weight loss is inspiring ... and so every time I share, I try to use it as a way to encourage and educate others on the right way to lose weight and get healthy," Good told Insider.

Here are the 10 lessons Carter Good learned through losing 140 pounds, and keeping it off.

Good learned the hard way about how to lose weight right.

"Initially, it was all through crazy restriction and cardio," he told Insider, explaining that he found a diet plan online and just cut the portions in half, which he now realizes was "not smart."

"Along with eating a very low-calorie diet, I would use the elliptical for 60 to 75 minutes every single day," he added.

Although this approachdidlead to weight loss, it wasn't sustainable because it was too restrictive.

"It took one to two years of education and mental growth to find more balance between my fitness goals and other life goals," he said.

It's essential to make the process enjoyable.

"Regardless of how long it takes you to lose weight, you're going to spend a much longer time maintaining a lean and healthy body," Good wrote on Instagram.

Good encourages people to understand that your weight is a tool, not your identity.

"People come to me with the goal of losing a certain amount of weight," he said. "Maybe it's a weight they used to be at, or maybe a weight their doctor recommends reaching.

"Either way, the number isn't the goal ... it's what happens when you get down to that number."

So instead of thinking about the number on the scale as the goal, focus on the habits, strategies, and routine you'll develop on the way.

Although the key to sustainable weight loss is creating a healthy lifestyle you enjoy and can thus maintain, and it's never wise to cut out every food you enjoy, youwillhave to make some changes, Good said.

"Most people struggle with their weight," he wrote.

"If you prioritize fitness, you're going to have to be disciplined. You'll often have to skip the next round of beers or pass on the late-night slice.

"That doesn't mean you can't have fun, though."

It's important still to enjoy your diet. Carter Good

The sad truth is that peanut butter, while being nutrient-dense and delicious, is also very energy-dense and easy to overeat.

"It's sad, I know," Good wrote.

"But for real. Measure that s---."

As healthy as kale and celery may be, there's no point forcing yourself to eat them if you don't enjoy them.

"Eat whole foods you enjoy," Good wrote.

"Include 'fun foods' you enjoy. You should never resent your diet."

Good wrote that as he lost weight, his cravings didn't vanish but he got "better at delaying gratification for a greater reward."

"People who are successful in fitness (and other areas of life) are the people who are able to delay gratification. Simple as that," he explained to Insider.

"Oftentimes with fitness, the 'easier' and 'more enjoyable' choice you make in the moment isn't the one that'll lead to being lean and healthy."

For example, watching Netflix on the couch is easier than going to do a workout.

"Part of becoming someone who makes fitness a priority is being able to make the harder choice in the moment that leads to a greater reward in the future," Good said.

"It's not an easy mindset to train, but the more consistent you can be from the start, the easier it gets especially once you start seeing results!"

Don't force yourself to eat healthy foods you don't like. Carter Good

"Ignore them," Good wrote.

You may be surprised by how people respond to your weight loss.

"Just like anything worth having," Good wrote.

Don't rush the process.

Good wrote that investing in your health and making fitness a priority is worth it because not only does it lead to feeling and looking better, but it allows you to do better for the people in your life.

"Losing weight has taught me about hard work, discipline, and delayed-gratification, which has helped me in so many other areas of my life," Good said.

"For example, if it wasn't for fitness, I would have never believed in my ability to build and grow my own business.

"It's also taught me that I can accomplish anything I want in life. I just have to be willing to work hard, be patient, and refuse to quit."

Read more:

5 crucial exercise lessons I learned when I cut my body fat nearly in half in 6 months without losing my muscle

You're probably not experiencing 'starvation mode' if your weight loss has stalled here's what could be happening instead

I've been overeating in lockdown out of anxiety and loneliness. How do I stop myself turning to food for comfort?

Excerpt from:
Fat loss lessons one man learned losing 140 pounds and keeping it off - Insider - INSIDER

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Want to know how to avoid weight gain at home? No surprises there. Recently, this has been a big deal for a lot of us. Months into lockdown, and a lack of daily activity, no access to the gym - unless you managed to scramble some home gym equipment together - and a wholly understandable urge to comfort eat are a dangerous combo, waistline-wise. But its possible to avoid weight gain in isolation.

Managing your weight is beneficial for both your physical and mental wellbeing. With a few simple tricks and lifestyle adjustments, you can make sure the pounds stay off and who knows, you might even shed a few kilos in the process. The fact is, the best way to lose weight fast is to pay close attention to your diet. Not surprisingly, the best way to get a six pack is to eat right (and, to some degree, to work out). And make sure you avoid these 5 types of food too if you don't want to gain weight.

The tips below can be used on their own or you can even combine them as you see fit. Very important, however, is not to overdo it and do vigorous exercising while not eating much at all. That is just plain dangerous and can get you injured in no time. Be sensible and if you had any issues with obesity before or are really unfit, consider talking to a health professional before you implement any drastic changes in your lifestyle.

(Image credit: The Protein Works)

It's really not rocket science: if you don't want to out on weight, you have to stop eating more than your body needs. Even if before the mandatory isolation you have been living a relative sedentary lifestyle, being indoors for 99% of time means you are burning less calories than you used to. And this means you should eat less to adjust to this new lifestyle.

Of course, you can offset the lack of outdoor exercising with indoor exercising but there are other ways to keep the waist slim that doesn't involve gruelling physical activity. And the best of them all is to be more mindful about how and what you eat.

Without trying to convert anybody to mindfulness and being present, try stopping for a second anytime before you raid your cupboard for some food. Ask yourself the question: am I hungry or just bored? Was there anything I was supposed to do before I decided to eat? Something I had to deal with? Unhealthy eating habits often stem from procrastination and us not wanting to deal with the task at hand.

If you are a big fan of fried food, one obvious way to reduce calorie and fat intake is to get one a best air fryer. Air fried food isn't necessarily as delicious as deep- or even shallow-fried, but it does retain a fried/roasted taste and mouth-feel whilst using as little as a tenth of the fat of frying or roasting. We know they're in demand right now, cos they keep selling out.

Tefal Actifry Genius 2in1 Air Fryer | Sale price 270 | Was 300| Save 30 at AmazonThis air fryer is also a slow cooker and casserole/curry maker, with a robotic stirring paddle doing all the actual work for you while you work out. With a 1.2 kg capacity, it's very family friendly, and that dome on top is actually see-through, so you can view your dinner as it cooks.View Deal

Tefal Optigrill | Sale price 120 | Was 170 | Save 50 at VeryJust like a George Foreman grill, but without the George Foreman element, this has presets for cooking burgers, chicken, bacon, sausage, 'red meat' and fish, with a further setting for cooking food from frozen. There's 600 square centimetres of non-stick, die-cast aluminium cooking surface, and a large juice tray to catch all that fat you are now not consuming. Serves 2-4.View Deal

Another way to to eat less is to face how much we eat in general. Considering the amount of processed food we eat, it's easy to count the amount of caloriesand macronutrients (lipids[fat]/carbs/protein) we consume by using apps that scan barcodes of food items and does the adding up for us.

The best known of these apps is MyFitnessPal, but there are many other apps that can do the same thing. Garmin watches can integrate with it o you can see calories consumed vs calories burned on your wrist. Fitbit does a similar thing with its Fitbit Premium service. You can currently grab a free, three-month trial of Fitbit Premium, which should hopefully belong enough

By realising just how many calories are in certain food items we eat, we can make more educated decisions about snacking in the future. Can you eat a box of Jaffa cakes in one sitting? That's 450 'bad' calories consumed and to burn it off, you would have to do an hour of HIIT workouts. Which you probably won't.

Fitbit Versa 2 | Sale price 159.99 | Was 199.99 | Save 40 at AmazonThe Fitbit Versa 2 is always getting price cuts and is currently 40 off at Amazon UK. See below for the best prices in your country. The stylish Versa 2 features advanced cardio tracking as well as step and sleep tracking, and has Alexa built in. It's not got GPS but, of course, you don't need that indoors anywayView Deal

Fitbit Charge 3 | was 149.99 | now 89.99 at AmazonThe new Fitbit Charge 4 with GPS will be on sale shortly but as we noted, if you are concerned with activity and avoiding weight gain at home, that is less useful. So why not try to snap up one of the remaining stocks of the Charge 3 at a knockdown price instead? If you're outside the UK, see below for the best prices for Fitbits near you!View Deal

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(Image credit: Getty Images)

Even if you don't want to swap out Mars bars for kale and broccoli, you can drastically reduce calorie consumption by only eating in a certain time-window a day. Probably the most popular way is to do intermittent fasting. There are two ways to go about it: either the 5:2 diet or the 16:8 fast diet.

With the 5:2 diet, you restrict calorie intake for two days a week, down to 700-800 calories, while for the rest of the weeks you eat normally. The 16:8 diet is a daily fast, where you eat only in an 8-hour window. With the latter, the most convenient way is to fast while you sleep: have your last meal at around 8 pm, and have the next one at 12 pm the next day. This way, you sleep through most of the fats, making it super easy to do so. Well, somewhat easier anyway.

Wild West Original Jerky, 12 x 35g bags | 21 at AmazonFor a calorie-dense but nutritious snack, nothing beats jerky or biltong cured meat snacks high in protein. This Wild West Original comes in handy 35g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout (13.2g per pack, to be precise), and is gluten free.View Deal

(Image credit: Sundried)

Drinking more water is beneficial for a lot of reasons and now that we are all grounded in our homes, people can't really use the usual excuse not to drink more, which is "I'll need to go to the toilet more often", since the loo is really always available at home (we hope so anyway).

Drinking plenty of water can help metabolism and, most importantly, it can also help you feel fuller for longer. The best combination is eating more fibrous food more vegetables, mainly and drinking plenty of water. Cold-pressed bars are okay as a snack too with lots of water, although they are by nature quite high in sugar.

Low-sugar protein bars and savoury snacks like beef or vegan jerky are a great alternative to chocolate bars as a mid-afternoon snack. Nuts are okay although they are very energy dense (high in good fats) so you should only eat a small portion at the time.

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Although we are stuck indoors, having a fitness tracker or running watch around your wrist can still be beneficial. One of the more casual feature of these fitness wearables is the 'movement reminder' that prompts you, once every hour, to get up and walk for a bit. Now, being in isolation doesn't help but getting off from the sofa periodically can be beneficial for your overall wellbeing nevertheless, even if it is just to have a stretch or to put away some washing.

Fitness trackers and running watches also measure calories burned so you it can adjust your calorie consumption to your calorie expenditure. These devices are not ultra precise but they will give you a good estimate nevertheless.

Garmin Forerunner 645 Music 249 | Was 349 at Wiggle | Save 100|Not the best Forerunner watch perhaps, but the 645 Music is an excellent deal at this price. Offering advanced calorie tracking as well as expert analysis of your steps, cardio, running, cycling and sleep, this Garmin watch has long battery life and looks great. It also doubles as a smartwatch, with alerts for messages, calendar appointments etc.View Deal

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SIXPAD Abs Fit 2 | Buy it for 222 at AmazonAs used by Cristiano Ronaldo, no less, this is certainly not going to help you avoid weight gain on its own, but it could help add the finishing touches to your six-pack, if your home weight-loss drive is really successful. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.View Deal

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Just like fitness trackers, bathroom scales the smart scale variety can also measure energy expenditure and tell you how many calories you burn, as well as other deets about your body, like bone/muscle mass and, most importantly, body fat percentage. They don't even cost the earth either: the Tanita BC-401 body composition monitor is less than 80 and measures 10 different body metrics. Cheaper than getting a Garmin Fenix 6 Pro, for sure, although the Tanita BC-401 won't be that much of a help when it comes to navigating forest trails, unlike the Garmin's offline topographic maps.

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HIIT workouts have never really gone out of fashion but they are definitely 'in' at the moment, mainly because they are an effective way to burn calories and can be done indoors, using your bodyweight only, a kettlebell, dumbbells, treadmills, exercise bikes, rowing machines and basically everything you can think off. We have seen a gym water bottle tabata workout before, too.

Should you be considering doing HIIT workouts, we have an article about why should you try HIIT and also an ever expanding list of free apps and online workouts that can help you get started. Or you can follow along Joe Wicks' daily HIIT workouts for kids on Youtube as well.

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Best way to motivate yourself to move more and therefore to burn more calories more efficiently is set up a challenge for yourself. Although you can't leave the house for leisure activities but you still have plenty of options. How about a 30-day push up challenge? Start with doing one on day one and adding one more every day and see if you can keep up with the pace.

Have you got a pull up bar? How about learning how to do pull ups properly? Or mastering chin ups. Don't know what the difference is? Here is a handy article on the subject: chin up vs pull up which one is better for you? If you have an ab wheel knocking about somewhere in the house, you can challenge yourself to actually learn how to use roller properly.

Maybe you can improve your mobility? Improving hamstring flexibility can be quite challenging for some but being more flexible can improve your general comfort levels significantly. Shoulder mobility is also a massive issue among the adult population: get some resistance bands and do two-arm shoulder circles.

How about making your feet more flexible? Having flexible toes can improve balance and alleviate some back problems too. There is an excellent article on the subject at Vivobarefoot: engage your feet with a spot of toega (as in toe-yoga). While you are at it, get a pair of their shoes too, they are light and super responsive too.

Read more from the original source:
How to avoid weight gain at home: 7 tips and essential equipment for home weight loss - T3

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In this article, we'll try to explain the basics of how to lose weight with fasting and also touch on what fasting is in the first place, is fasting safe, what can you eat when you fast and provide you with some fasting tips on how to start this type of diet, even today. It'll help you get fit in 2020.

We can assume two things about people reading this article:

1. You are interested in fasting2. You would like to lose some weight

The most popular type of fasting for weight loss is the 16:8 diet, but the principles can be applied in various ways. We also recommend reading our story on how to lose weight fast, which provide you with some handy tips about the topic. Let's not forget, we also covered keto diet, as an alternative.

Exercising is also a great way to lose some excess weight and you've guessed it! we have things to say about that, too: we can help you to get into running with some super couch-to-5k training tips as well as resistance training plans, like our two-day push-pull plan or you can also try our beginner calisthenics workout plan.

Lose weight with keto: COMPLETE 1-week keto diet meal plan plus what you can eat on ketogenic diet

Without further ado, let's get right into it.

IMPORTANT: if you have a history of eating disorders, have loads of extra weight, are pregnant or just concerned about starting fasting in general, please consult your doctor before you start fasting. it is always better to be safe than sorry, especially when it comes to health-related issues. Also, children are not advised to fast. Please be sensible.

Fasting is a type of cyclical diet regime

(Image credit: Getty Images)

To clarify, when we talk about fasting here, we mean intermittent fasting. Intermittent fasting is a cyclical calorie intake routine that alternates between periods of no food intake (a.k.a. fasting) and periods of calorie consumption (any other time outside the fasting period).

Lose weight at home: avoid these 5 types of food if you want to drop weight fast

The most popular way of fasting is the 16:8 diet method, when you fast for 16 hours and only eat in an 8-hour window. There are other fasting techniques, such as the 5:2 diet, where people largely but not entirely skip eating for two days during the week. There are also more extreme versions, which we don't recommend.

Fasting has been scientifically proven to be a useful tool for lose weight, if for no other reason, because you naturally eat less if you restrict your consumption for fewer hours a day. This will also give your body time to repair, since it's not preoccupied with the digestion and storage of food.

A balance diet is still very important, even if you aren't planning on fasting

(Image credit: Getty Images)

The most popular way of fasting is the aforementioned 16 8 diet method. This way, you reduce your calorie consumption window from infinity to 8 hours a day. For the remaining 16 hours, you can still drink water (and you should drink water, plenty of it), black coffee and green tea.

The easiest way to get into fasting is to introduce the concept to your body gradually. By not jumping right into it, you are more likely to stick with it and turn it into a habit, which will help you effectively keep down the lost pounds.

Start off by not eating anything from 8 PM until 8 AM the next day. With this, you are already limiting yourself to eat only for 12 hours a day, and even better, you will sleep through most of it.

Over a period of a week or two, gradually increase the fasting window from 8 to 12 hours, by adding an extra hour in either in the evening or the morning. The most common way is to do a 16-hour fast is to stop eating at 7-8 PM and finish it at 11 AM-12 PM the next day.

You can start fasting at any point, no need to wait until the 1 January. The sooner you start the process, the earlier you will see results. Easy as that.

Avoid processed food, bad carbs, unhealthy fats and added sugar

(Image credit: Unsplash)

It is recommended not to take in any calories during fasting, only liquids. Water is something you should drink anyway, but it is especially important to drink plenty of water when you fast. Black coffee and green tea are also permitted during the fasting phase, but don't overdo them. They both contain caffeine so over-consumption can lead to unwanted side effects.

As for outside the fasting window, there is no restriction of what you can or cannot eat, but it is recommended to avoid processed and fast food as well as excessive alcohol consumption. In general, try not to cut back on calories too much, especially at the beginning, to help your body adjust better.

Once you used to fasting, you can introduce other changes in your diet, like avoiding added sugar, food with high glycemic index, bad fats and so on. Try to plan ahead on what will you snack on when cravings arrive, because they will most definitely come at some point during the day. Protein and nutrition bars are a great way to combat cravings throughout the day.

Fasting is safe, especially if you don't go crazy from Day 1 (or ever)

(Image credit: Getty images)

Fasting is safe as long as you don't overdo it. If someone go from a high-calorie and high-sugar diet to not eating for 16 hours, they will feel dizzy and jittery, due to the withdrawal effects from their previous dieting habits.

As with any diet, be sensible when you start fasting. As mentioned above, try gradually increasing your fasting window and try not to cut too many calories from one day to another. By not eating for 8-12 hours, you will naturally take in less calories, without any other restrictive factors.

Once you are comfortable with fasting, you can try and switch to healthier diet overall. The key is, as before, to be unhurried with the process, and swap bad things out one at a time.

For example, instead of having a Mars bar, have a protein bar in the afternoon or instead of having a triple shot vanilla latte with extra cream after lunch, have a smaller cappucino. And of course, instead of having a side of fries, have some baked potatoes or even better, baked sweet potatoes.

By cutting added sugar out of your diet, you can also avoid the highs and lows you feel when you eat the sweet white substance. We'll discuss this in another article.

Start with some light exercising at the beginning

(Image credit: Getty Images)

It is safe to work out after the initial transition period.

It is not recommended, however, to start working out heavily as soon as you start your new fasting diet. This is especially true to people who go from a high-sugar diet to fasting. The withdrawal symptoms from taking less sugar is not a safe way to start working with heavy weights.

Light exercising is permitted even at the beginning, let it be some jogging or easy cycling. Again, it is important not to put your body under too much stress.

If you are planning on gaining muscle mass, you can still benefit from fasting, but probably not the 16 8 diet method. You might want to try going a day or two without eating a week, to rid your body from toxins. Ideally, fast on your rest days so it won't effect your performance in the gym.

If you would like to work out on fast days, take some BCAAs to aid muscle repair. BCAA powders and pills contain no calories and therefore won't break your fasting period. Needless to say, mix it water and not milk or milk substitutes.

Supplements like creatine and Nitric Oxide pills (a pre workout that contains no stimulants) are also safe to consume during fasting since they contain no calories either.

Fasting is an excellent way to lose weight and to rid your body of toxins. Even better, you naturally lower your calorie intake by not allowing yourself to eat whenever you want to. This can not only help you lose weight without much effort, it will also help you practice some discipline over your own body, keeping your mind in control over your cravings.

As with all dieting methods, being sensible is key when it comes to fasting. Don't try to change everything too fast; allow your body to adjust to the different requirements. If you would like to further aid your weight loss, you can also introduce some light exercising when you begin fasting, like easy jogging or light cycling, which in turn will also release serotonin on your body.

At the end of the day, it is all about achieving and maintaining a balanced lifestyle and bodyweight and reap the long term benefits of being happier and healthier.

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Intermittent fasting: everything you need to know from 16:8 to 5:2 - T3

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AS we move into our third month in lockdown, many of us will be feeling the result of a few too many trips to the fridge.

And some of us may even be fearing the so-called "Quarantine 15" - what some people have dubbed the weight gain likely to be caused from weeks of self-isolation during the coronavirus pandemic.

However, top fitness coach and weight loss mindset specialist Jenna Rigby, reveals that there's one easy way to get back in shape - and that's by knowing your body type.

She says that by simply adapting your workouts for your body type, this can speed up weight loss and make you love the skin that you're in.

Jenna, who has teamed up with advice website Flawless.org, said: "Our bodies come in all different shapes and sizes, and its important to understand our own individual type in order to highlight our best bits.

"Remember that the purpose of exercise is to burn fat and build muscle.

"Exercising will enhance your body shape and, in some way, change its appearance, but its possible your body shape wont change."

Here, the GlamFIT Studios coach takes us through her recommended exercises for each body type, to enhance your figure and boost weight loss...

A rectangle is a straight up and down body type where your measurements are usually the same in all areas.

Women with this body type often strive to create curves that dont naturally occur.

The best exercises: To enhance and create curves, dedicate particular days of exercise to the specific body parts you want to enhance.

"For example, to build a booty you need to focus on building muscle through glute exercises such as squats.

"When muscle needs to be created, weighted exercises such as deadlifts and weighted lunges will help you build those areas quicker.

Triangle is one of the most common body types, your shoulders and bust are narrower than your hips and you tend to have slim arms.

The best exercises: To begin with, focus on fat burn around the stubborn areas - this can be achieved through HIIT-style workouts which keep you in the fat burning zone the longest.

"Keep each workout varied and focused on exercising the whole body evenly. And dont forget those beautiful arms!

"Theyre already slim so perfect to get toned up quickly and look good in those sleeveless dresses."

The best online fitness classes in lockdown

1. P.E with Joe Wicks

While they're theoretically aimed at children, the Body Coach's 30-minute classesare straightforward, fun-packed and challenging enough for literally anyone to take part in.

2. Psycle

Psycle offer between four and sixInstagram live workoutsevery single day, including abs blast sessions, revival yoga, HIIT, barre and meditation.

3. Barry's Bootcamp

Each of their Instagram live classes are a quick-fire combination of body weight training, cardio and intense aerobic exercise that keeps the heart rate elevated, meaning you burn more calories.

4. Peloton

The Peloton fitness app is jam-packed with easy-to-follow and high-quality fitness videos. Their classes included yoga, strength, meditation, cardio and bootcamp classes.

5. Pilates PT

Award winning pilates instructor and founder of 'The Pilates PT Method'Hollie Grantis live streaming her high demandclasses via Zoom.

If your shoulders and bust are larger than your relatively narrow hips, you have whats known as an inverted triangle and are often seen as 'top heavy'.

The best exercises: Posture is key in enhancing this body type.

"Try pairing up chest and back day to provide strength in these areas and help to elevate your posture.

"My favourite chest exercise has to be press-ups, and lateral pull-down and hyper back extension are great for the back."

If you have broader hips than shoulders, a narrow bust, and a fuller waistline, you have whats called a diamond body shape.

With this, you may carry a little more weight in your upper legs.

The best exercises: Start by defining your legs - running and uphill walking will help create that definition.

"This body type also often has a naturally flat stomach so HIIT training works well to maximise fat-burn in this area and show off your best features.

"My favourite stomach burners have to be bicycles and lying leg raises.

Often the most desired body type, your buttocks and bust are well-balanced, and the waist is also defined.

Your body is generally in proportion throughout.

The best exercises: Your workouts need to be evenly balanced amongst all body areas to avoid losing those curves.

"Starting with cardio and moving onto a full body circuit routine is the best way to burn fat evenly.

"Circuit classes, CrossFit, and dance often work well for these body types."

If youre naturally muscular but not particularly curvy, you have an athletic body type - your shoulder and hip measurements are about the same.

Your waist is narrower than your shoulder and hips, but it isnt overly defined and looks more straight up and down.

The best exercises: This body type is perfect for weight training and muscle definition can easily be achieved to create curves in all the right places.

"Weighted squats and deadlifts compound exercises will help build the lower body curves and supersets on the biceps and triceps (bicep curls and tricep pull-downs) will provide arms envied by many."

How to work out if you're a healthy weight

The body mass index(BMI) is a measure that uses your height and weight to work out if your weight is healthy.

The BMI calculation dividesan adult's weight in kilograms by their height in metres squared. For example, A BMI of 25 means 25kg/m2.

For most adults, an ideal BMI is in the 18.5 to 24.9 range.

For children and young people aged2 to 18, the BMIcalculation takes into account age and gender as well as height and weight.

If your BMI is:

If you want to calculate your BMI, try the NHS' healthy weight calculator.

Source: NHS

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To conclude, Jenna says: "Its important to remember with any body type, cardio and fat-burning activities will always help enhance your figure and get your body type looking its best.

"Keep your workouts initially focusing on the full body and then move onto enhancing your best features three-six months into a routine.

"Toning is not about losing your best features its all about embracing and showing them off."

Link:
The best way to lose weight for your body shape revealed from hour-glass to apple - The Sun

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A new study has found evidence to support the much-disputed topic of whether some people find it harder to lose weight than others because of their genes.

Whether you've been struggling to lose weight, or are looking for a great excuse not to have to, this could be the answer. But dont worry, you can trump the genetic cards youve been dealt...

The research, conducted by a team led by Hilke Plassmann, the INSEAD Chaired Professor of Decision Neuroscience, found that a persons ability to exercise self-control is linked to their neurobiology.

So, next time you find yourself caving and reaching for a doughnut or packet of salt and vinegar crisps it might, at least in part, be down to your brain.

Researchers in the field of neuroeconomics believe that we choose what we eat by choosing food by giving it values for attributes such as taste and healthiness, and then weighing how important we think each of the attributes is.

If we value taste more than healthiness, our taste score will have a higher weighting than our healthiness score, making it more likely we will choose to eat the tasty food over the healthy food.

Of course, this draws on the assumption that healthy food is always mundane and tasteless. Taste and healthiness are not mutually exclusive and there are many gadgets out there to help you cook great-tasting, healthy food.

For the study, 78 women and 45 men took part in experiments based around food choices, during which their brains were monitored.

According to structural imaging data, people with more grey matter in two regions of the brain the dorsolateral prefrontal cortex (dlPFC) and the ventromedial prefrontal cortex (vmPFC) if you really want to know were more disciplined and placed greater importance of the healthiness of food.

And there's nothing you can do about your grey matter, it's just genetics.

If you are one of the unfortunate few with less grey matter in your dIPFC meaning you might have less willpower thanks to genetics below are four struggles youre likely to face as you try to resist the urge to eat all the wrong foods.

Were not going to leave you stranded in despair, though; weve accompanied each struggle with a tip to help you overcome it and kick start your weight loss.

Often when weve eaten healthily all day and even exercised, we reward ourselves. We say to ourselves, Ive been good, I deserve a treat," and end up undoing all the good we have done.

Keeping track of the calories you've burned throughout the day with a running watch can be a real motivator when it comes to avoiding snacking. If you know you've had a great day and are in a calorie deficit, it just might stop you reaching for that chocolate bar at the checkout, or the biscuit tin so helpfully left open on the kitchen counter.

If you want to shed kilos or pounds but struggle to get up and get moving, maybe the knowledge that exercise is an appetite suppressant will help.

As nutritionist and fitness instructor Cassandra Barns explains, exercise stimulates the release of feel good hormones the same ones that are released by sweet or junk foods, thereby stopping the need for the food you are craving.

Start with a type of exercise that doesn't need much equipment or skill to do at a basic level, such as lacing up your running shoes or get the best bike you can afford and go cycling. We then recommend investing in some dumbbells and kettle bells they're great for fat-burning workouts and don't take up much space, but the small investment will motivate you to keep moving.

Just because one diet worked for that guy off the TV doesnt mean itll work for you.

Some people swear by intermittent fasting, others cut out a particular food group altogether, whilst many concentrate on getting three balanced meals a day.

The options are plentiful, so it's important you find an eating plan that suits your lifestyle, your culinary skill level, and your willpower. Fast days become significantly less effective if you can't make it past lunchtime without a snack.

If you want to go one step further, InBody analysis can help you find the best diet and exercise plan for you by analysing your body composition. Many gyms offer this service.The assessment will look at the distribution of fat mass and lean mass in different parts of your body, and the results can be used to develop a plan based on your goals.

Sleep deprivation can hinder your weight loss as it lowers levels of leptin, a hormone that suppresses appetite, and increases ghrelin, a hormone that stimulates appetite, says nutritionist Dr Marilyn Glenville.

Whether it's an uncomfortable bed or noisy neighbours, there are many factors that can negatively impact our sleep. If you feel like you've tried everything there are several wonderful pieces of tech that can help you track, analyse and improve your sleep.

Read the rest here:
Is weight loss down to your genes? No, it's NOT just your genes that choose the waistband of your jeans - T3

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Intermittent fasting is a pretty popular way of dieting at the moment, especially the 5:2 diet.However the 16:8 diet could be an evenbetter option for those who want to know how to lose weight at home something we've all been thinking of lately. For those who dont know, the 5:2 diet plan involves eating normally for five days a week, and then restricting yourself to between 500-600 calories for the other two days. However, a new study published in the journal Nutrition and Healthy Aging suggests that the lesser-known 16:8 diet is perhaps a better method for losing weight fast.Make it part of your strategy to get fit in 2020.

The 16:8 diet involves eating any type and quantity of food between the hours of 10am and 6pm every day, but nothing at all outside of those hours. Only water is allowed during the 16 hour fasting period.

The idea is that by fasting, the body runs out of carbs to burn and so begins to take energy from the bodys fat stores this is the same principle for all intermittent fasting diets, whether you opt for the 16:8, the 5:2, or any other plan.

The study monitored a small group of 23 obese men and women whilst they followed the 16:8 diet for 12 weeks, against a control group who ate normally. Over three months, the 16:8 group lost on average 3% body fat, and saw their cholesterol decrease.

Most interesting is that the 16:8 group consumed 300 calories less a day than the control group on average. Both groups were allowed to eat whatever they wanted for either eight hours, or for an entire day.

The fact that the test group contained fewer calories were not gorging during their eight hour of free eating, as may be the temptation when you know you wont eat for another 16. This suggests, perhaps, that the key isnt necessarily the intermittent fasting, but the calorie reduction that it encourages.

Whilst were not 100% convinced by the practicality of the 16:8 diet, we definitely think theres something to be said for cutting out evening snacking, as often these calories arent used by the body and so just arent needed.

In reality, the 16:8 diet is impractical for most people. For those who can eat breakfast at work at 10am it could really work, but for anyone working shifts, in retail or as schoolteachers to name just a few not being able to eat before 10am could mean a long wait before getting their first meal of the day, negatively impacting brain power and performance.

Equally, not eating after 6pm works if you make it home in time to cook and eat before then, but for most five oclock finishers, this is unrealistic.

On the surface not eating before 10am or after 6pm sounds like a healthier way to lose weight than fasting for two days a week, but in reality it is highly impractical for many people. Its effectiveness will also vary hugely on what you consider a normal diet to be.

With the 16:8 plan, dieters are able to eat whatever they want for eight hours a day, but we think youre more likely to lose weight quickly by eating healthy, but filling meals, whether youll be fasting after 6pm or not.

Liked this? Read our weight loss feature for tips on how to lose weight fast with diet and exercise.

More here:
The 16:8 diet: what is this fasting diet and is it good for weight loss? - T3

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Unemployment is on everyones mind, with millions suddenly out of a job in the fallout of the global coronavirus pandemic. If you are among those who are having to cope with an abrupt loss of income, you know its time for tough choices. Some guidance may be helpful in deciding what to do firstand what not to do if you can help it.A useful concept is to think about putting yourself on a financial diet. Just as you would follow a specific plan while trying to lose weight, having a plan to manage both expenses and income will help you maintain the necessary discipline to get through tough times and get back on the job.Even in normal times, you might easily spend several months between jobs. Now, with so many industries shut down or forced to cut back, it may not be realistic to expect to find a new job soon. That financial diet should assume youll be out of work at least six months. If you get lucky, you wont need the plan anymore. But its always wise, while hoping for the best, to plan for the worst.Before getting into the particulars, it should go without saying: a plan is only as good as how well you follow it. If you cheat on a diet, you wont lose weight. If you cheat on your financial diet, you may find yourself in a bind. Thats not to say the plan cant be adjusted as circumstances change. But hard times call for discipline.One vital aspect of an unemployment diet is a systematic search for work. But under current circumstances, thats likely to be far more challenging than the other side of the ledger, controlling your expenses. So lets address that first.A first step is to face the reality that your lifestyle likely will have to change. (Not that it hasnt already, what with quarantines, social distancing and the shutdowns of sports, entertainment and dining out.) Take an honest look on how youre accustomed to spend your money. Distinguish the true essentialsfood, utilities, mortgage or rent, insurance premiumsfrom the optional luxuries or even nice to have categories.You may be able to trim down enough in the fat category that you dont have to cut muscle or bone. Examples: simpler grocery lists, household energy saving, cutting out some memberships or subscriptions. Lots of people are planting gardens or tending backyard chickens to help stretch food dollars. Much of this, of course, is made easier by the realities of Covid-19. If you cant go to the movies or a nightclub, you dont have to worry about spending money for tickets or drinks. Time on your hands makes economical do-it-yourself alternatives feasible. Skipping a vacation is easier when cruise lines and resorts are shut down.But what if eliminating optional spending isnt enough? Some hard choices may appear easier as time goes by. Maybe selling that nice new car will free you from a monthly obligation and give you some ready cash for other needs.

On the other hand, consider whether a short-term quick fix might actually cost you more in the long run. Ive heard the example of a man who sold his lawn mower at a yard sale for $75. When he got a job a few months later, his property was a mess and he had to pay $350 for a new mower. Maybe he should have held on to the old machine and used it to do some neighbors lawns, earning that same $75.That gets us to some possibilities for bringing in new income.First, of course, is unemployment compensation. While the details vary from state to state (and North Carolina offers some of the nations worst jobless benefits) its still an essential safety net. On top of whats available in normal times, you may have qualified for extra emergency help under recent federal legislation.Hard as things are now, you might still find opportunities for new work. For example, North Carolina is hiring contact tracers to help control the pandemic. Grocery stores and some other retailers have been hiring. Even if they arent in your preferred career path, unexpected job opportunities may present themselves. And dont overlook possible side hustles, too. And not just mowing lawns. A good number of home-bound hobbyists have been putting their sewing machines to work, crafting face masks and selling them online and to friends and neighbors. You may have similar opportunities to put a skill or interest to work and fill a useful niche.Back to the lawn mower example: while it may be counterproductive to get rid of something you actually need, most of us have houses and garages full of stuff that we can easily do without. So dont be afraid to put in the time to organize and conduct a yard sale, or advertise surplus items through local media like Craigslist.You may have to consider drawing from, or borrowing against, your retirement plan. Thats something to do only with great caution, because of the risks to your future security. But if you must, youll catch a break from recent legislation that relaxed the federal governments rules. I discussed that in detail in my May 2020 article: Click here to read the article.Because unemployment is so widespread in the current emergency, many other institutions are relaxing their rules, too, helping out their customers. By all means, ask your creditors for help. Some are granting payment holidays. Others are waiving late fees, penalties and even interest for people who are struggling. Utilities may be willing to stretch out payments, and many have been barred from cutting off electricity or water for non-payment.Now back to the search for a new job. For many people, of course, their first recourse will be to go back to their old job, whenever their employers are ready to start opening up or expanding again. So naturally you should stay in touch and stay in your former bosses good graces.The conventional wisdom for normal times is that searching for a job is itself a full-time job. With so many more competitors vying for so few remaining openings, the conventional wisdom may not be very helpful for now. But its never a bad idea to remember some of these time-tested tactics:

Link:
Unemployed? Put Yourself On A Well-Planned Financial 'Diet' by Alyce Phillips | Sponsored Insights - Greater Wilmington Business Journal

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It is spring, summer (with its consequentoperation bikini) is just around the corner and the objective is twofold: to have fun having a few beers on the terrace and lose weight.Looking for tricks to lose weight without giving up the good life?Well ask yourself the right questions. We have considered, for example, what type of alcoholic beverages fatten more. We all know that alcohol contains empty calories and is therefore included in the list of five things you should never try if you want to lose weight. But do all types of alcohol get fat the same? Lets analyze it.

In Spain, it is estimated that almost five out of every hundred calories ingested daily come from alcohol consumption, according to data from the Spanish Nutrition Foundation. These calories are added to those that we already take for breakfast, lunch and dinner, so, we insist, giving up alcohol can already mean that you lose pounds without realizing it. And if to all this we add the sugar of the soft drinks with which it is usually accompanied by vodka, whiskey or rum, the number of calories can skyrocket above the recommendation of the World Health Organization: 2,000 calories a day for a man and 1,800 for a woman.

Alcohol prevents calories and carbohydrates from being burned, so it is not advisable in any case to abuse this type of drink. Whether or not you are dieting.

Alcoholic beverages (unlike packaged foods) are not required to reflect nutritional information on the label. They are not, in fact, food per se. But you can research to see which ones have the most calories.

The calories in a glass are consistent with the graduation. At the top of the list are therefore liquors, and specifically vodka, with 300 kilocalories for every 100 milliliter glass (a couple of shot glasses for example. Then there are anise (297 kilocalories), the whiskey and cognac (280), rum and gin (244), and pomace (222) .The most explosive mixture comes from thePina Colada(lemon, coconut and rum juice), a real bomb with 644 kcal (a Big Mac hamburger is 510 kcal)

On the other hand, beer and wine, two of the most consumed alcoholic beverages in our country, are among the least fattening. Thus, contrary to what many think, a beer (200 cc) is only 70 kcal and a can, 105. In the case of wine, a glass of red is 74 kcal and white, 79.

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See the original post here:
Weight loss diets: Experts reveal the drinks you shouldnt even try if you want to lose weight effortlessly - Explica

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If you want a summer beach body, it's not too late. Despite the global lockdown, summer is here in the northern hemisphere anyway. Sad to say, though, that the lockdown probably means we now need to lose weight and regain lost ground, if we want to get a six pack. Fear not, however, because senior kettlebell specialist Eric Leija is here to provide you with an exclusive, 10-minute full-body single kettlebell home workout. This will help you get a beach body regardless of whether you are, strictly speaking, allowed to go to the beach or not.

For this home workout, all you'll need is a single example of the best kettlebell you can find. And some persistence. There's no need to buy all the home gym equipment in the world just one little (or not-so-little weight).

Since this is a kettlebell workout, get ready for some functional muscle training with a lot of joint movement. Eric devised this 10-minute full-body single kettlebell home workout so it works ALL the muscles in the body as well as being downstairs neighbour-friendly. You won't do any jumping jacks, burpees or tuck jumps here.

No kettlebell? No worries: try this home workout with NO weights

And consider this: the best time of day to workout for maximum weight loss

If you are new to working out, please make sure you did a full warmup and pay extra attention to your lower back: you will need a strong core for kettlebell cleans and deadlifts. If your core needs more training, check out the best core workout we put together. Please be mindful of your surroundings and make sure there is enough space around you so you can swing that kettlebell freely without knocking your new TV off its stand.

If you are at all concerned about doing this 10-minute full-body single kettlebell home workout, had issues with obesity previously or are recovering from an injury, please consult a medical professional first and get a training buddy to keep an eye on you as you work out. When it comes to working with weights, it's better to be safe than sorry.

For more kettlebell and bodyweight workouts, check out Eric's Instagram (@primal.swoledier) and Youtube accounts. He and his team also have a new app coming soon with structured workouts, keep your eyes peeled!

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Amazon UK has some kettlebells at least

Amazon USA does too!

Generally speaking, kettlebells are selling out as if they are toilet roll in the early days of lockdown. However Mirafit UK has a selection that will probably suit most people.

Shop kettlebells at Mirafit

Argos may have kettlebells in your local area

Fitness Superstore has a few kettlebells

JTXFitness, basically has no kettlebells, but they'll come back in stock at some point.

(Image credit: The Protein Works)

If you are after those sweet gains, eating the right amount of protein is as essential as the training itself. Only training would not be enough to build a strong frame, you also need to aid muscle repair and regeneration by providing your body with protein throughout the day. An average adult need anything in between 1.6-2 grams of protein per body kilo per day if they work out actively.

The most convenient way to consume protein is to mix protein powder with water or milk/substitute and have it as an on-the-go snack after the workout. For the best results, use a protein shake blender to mix the ingredients. Alternatively, you can also snack on protein bars or the best jerky instead of chocolate or biscuits.

It you have a fast metabolism, consider taking weight gainer protein: these meal replacement powders have loads of carbs as well as protein, helping you gain weight easier as you bulk up.

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The workout consists of 10 sets where you perform the following kettlebell flow:

Each set is 60 seconds long with 40 seconds work and 20 seconds rest. Go as hard as you can for 40 seconds without compromising your lower back and the integrity of your wrist bones. Controlled movement is essential, pay attention to where the kettlebell is and how you will move it from one exercise to the other.

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(Image credit: Eric Leija)

Go down on the floor in a high plank position with one arm resting on the kettlebell. Do a push up and as you return to the starting position, pull the arm up that's not on a kettlebell in a rowing movement. Keeping your core engaged will prevent your hips from twisting. Place the hand back down on the floor and return to the staring position yet again.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Jump up and grab the handle of the kettlebell with the same arm that was resting on the kettlebell in the previous exercise. Your back should be straight, knees bent, glutes and quads engaged. Lift the kettlebell up using your glutes and quads until your are standing tall, then release it back down using one smooth controlled movement.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

From here, you want to pull the kettlebell up using your biceps and back muscles. You want to pull the kettlebell up and back a bit in order to fully activate the biceps and the upper back muscles. Once there, release the kettlebell back onto the floor and return to the starting position.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

You want to swing the kettlebell back in between your legs to gather some momentum and then swing it up and onto your shoulder. Make sure you have a firm grip on the handle and that you swing it around the wrist and not over the hand as you rest it on your shoulder. You don't want to injure your wrist by banging the kettlebell against it all the time.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Once the kettlebell is up at shoulder height, perform a deep squat, bending the knees and keeping the upper body tall. Push from the glutes and the quads as you stand back up, using your core to stabilise yourself.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

Once you're standing tall again, you want to push that kettlebell up until your arm is fully extended. Keep that shoulder engaged and your body and arm straight, especially when your arm is fully extended. You wouldn't want to be unbalanced when you dangle a kettlebell over your head. Then, lower the kettlebell back down to the ground.

(Image credit: Eric Leija)

(Image credit: Eric Leija)

(Image credit: Eric Leija)

(Image credit: Eric Leija)

The final exercise in this flow is the most complex one too, the snatch. You want to use explosive yet controlled power all the way through the movement as you lift the kettlebell off the ground and raise it high above the head. Just like when doing the clean, you would like to rotate the kettlebell around gently so it doesn't slam into your wrist every time you do a snatch. Finally, lower the kettlebell down onto the floor.

Once done with the flow on one side, repeat the same flow using the other hand. Keep alternating sides until the 40-second set is up.

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Excerpt from:
This full body workout uses a single kettlebell to get you summer body ready in 10 minutes at home - T3

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