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Nonalcoholic fatty liver disease can lead to cancer. Patients can reverse the damage through diet and exercise, but how can they know if they have the common condition?

The doctor described the disease as very common and nothing to worry about, and Milton experienced no symptoms at the time. Eight years later, she received a diagnosis of type 2 diabetes. Then, in 2016, she felt pain in her upper right torso and underwent surgery to remove her gallbladder. During the procedure, her surgeon discovered that Miltons liver had a rough texture. He ordered three biopsies, which revealed advanced cirrhosis, or late-stage scarring of the liver. Eight days after the surgery, she was hospitalized because fluid was accumulating in her abdomen, leading to a 40-pound weight gain. She was experiencing ascites, a symptom of cirrhosis and impaired liver function.

Over the years, Miltons untreated liver disease had progressed to nonalcoholic steatohepatitis (NASH), an aggressive form of fatty liver disease that leads to liver inflammation and increasesthe risk of cirrhosis. In 2018, likely as a result of her progressive liver disease, Milton received the devastating news that she had liver cancer, or hepatocellular carcinoma.

To treat the cancer, her hepatologist suggested transarterial chemoembolization, which blocks the blood supply to the tumor and infuses it with chemotherapy. Now her liver shows no signs of cancer, but she still experiences fatigue and frequent infections as a result of cirrhosis. Eventually, she will need a transplant, which is possible in a small minority of patients whose cancer has not spread beyond the liver or only affects certain portions of the organ.

I wish my doctor had explained 20 years ago that NAFLD is reversible, says Milton, 56. Just losing 10% to 15% of my body weight could have made a significant difference in reversing my fatty liver disease.

The urgent need to spread this message is gaining momentum nationwide because NAFLD is the fastest- rising cause of liver cancer in Western countries.

More than 42,000 people will receive a liver cancer diagnosis this year in the United States, and data suggests that more than 14% of cases will be associated with NAFLD. Alcohol-related cirrhosis is another major risk factor for liver cancer, but a third is becoming less of a threat: hepatitis B and C infections are causing fewer cases of liver cancer due to advances in antiviral therapies that reduced the progression of these conditions to cirrhosis. The risk factors for NAFLD include obesity, type 2 diabetes and high cholesterol, and researchers are still trying to understand why certain people with this disease progress to NASH, cirrhosis and cancer and others do not.

Findings from a new study also showed a 91% higher risk of developing several forms of cancer in people with NAFLD compared with those without the disease, with the highest risk associated with liver, pancreatic, stomach, colon and uterine cancers.

The researchers were interested in understanding whether the combination of obesity and NAFLD influenced cancer risk, and they found that people with a high body mass index (BMI) and NAFLD faced double the risk of cancer compared with people who were obese only. This raises questions about the impact of fatty liver, says study author Dr. Alina Allen, a gastroenterologist at Mayo Clinic in Rochester, Minnesota. It could be a biomarker for cancer.

Cancer risk may increase in part because excess fat in the liver, known as steatosis, can stimulate inflammatory cytokines, which are proteins important in cell signaling,says Dr. Arthur McCullough, a hepatologist at Cleveland Clinic. This inflammation creates oxidative stress, which can cause alterations in cell growth and tumor suppressor genes, he explains.

Studies also suggest that the gut microbiome may be linked to NAFLD and NASH. We know that the nature of the gut bacteria in the intestines can have profound effects on liver function, says Dr. Scott Friedman, dean for therapeutic discovery and chief of the division of liver diseases at Icahn School of Medicine at Mount Sinai in New York City. Bacteria can produce different products that activate inflammation in the liver, and we are still trying to understand which bacteria and products produce liver injury.

EARLY DETECTION EFFORTS

Although the evidence linking NAFLD to cancer is sobering, researchers like Allen make it clear to the people they treat that fat and even scar tissue in the liver can disappear if patients lose weight, limit sugar and exercise more.

I think the reversibility of many forms of fatty liver disease needs greater attention in primary care settings, and we will make the biggest gains by educating the public, says Dr. Julia Wattacheril, director of the NAFLD program at New York-Presbyterian/Columbia University Irving Medical Center in New York City. Ive found that a significant number of patients lose weight when they are told that they have earlier stages of fatty liver disease that are most likely reversible.

She gathers details about a patients nutrition and exercise habits and discusses any barriers to implementing lifestyle changes. Some patients may not have a safe place to walk or experience food insecurity, which is why its so important to get a good history first, Wattacheril says. If needed, she can refer them to a nutritionist who provides education and guidance in developing a plan to make changes.

Early intervention is also the goal of a project led by Dr. Jessica Hawng, a professor of general internal medicine at The University of Texas MD Anderson Cancer Center in Houston. In August 2019, her team received $2.4 million in funding from the Cancer Prevention & Research Institute of Texas to screen 1,000 patients for liver cancer risk factors including hepatitis B, hepatitis C and alcohol use and metabolic conditions such as obesity and diabetes. The participants are patients at Hope Clinic in Houston, a health center for low-income, uninsuredand underinsured people.

The patients will undergo a FibroScan with the ultrasound imaging machine that detects fat, stiffening (fibrosis) and hardening (cirrhosis) of the liver. The researchers will analyze the data to determine which risk factors predict fibrosis and then develop a risk tool to help primary care providers and specialists deter- mine which patients have a high likelihood of developing NAFLD and NASH.

The future of fatty liver disease hinges upon diagnosis, but right now there are no clear screening recommendations for physicians, Hwang says. We hope to change that problem with the risk tool that would be developed in our study.

A STEALTHY CONDITION

One of the challenges in the effort to reduce liver cancer is the fact that patients with underlying liver disease that can lead to cancer typically experience no symptoms until the disease has progressed. The earlier stages of liver disease usually get detected only if patients are having a liver blood test or an abdominal imaging test for some other health issue, Friedman says.

Tony Villiotti, 73, is trying to raise awareness about the silent disease because his NAFLD progressed to NASH, cirrhosis and ultimately liver cancer. In 2018, he founded NASH Knowledge, a nonprofit organization that provides information and resources related to liver disease, including a link to a documentary Villiotti produced to share his story. He got a diagnosis of NAFLD in 2005 at the age of 59, but his doctor didnt raise any concerns. He encouraged me to lose some weight, but I had been told that many times in my life, says Villiotti, who also has type 2 diabetes. I didnt realize high BMI could increase my risk of developing NASH.

After a routine blood test nine years later, Villiotti was told that his liver enzymes were highly elevated, and an MRI showed that his condition had progressed to cirrhosis. My first reaction was that cirrhosis was a drinkers disease, so I thought they had the wrong person, says Villiotti, who lives in Pittsburgh. I felt fine, and my diabetes was under control. He started seeing a hepatologist, who suggested that he consider getting a transplant, but Villiotti resisted the idea because he had heard that people with diabetes had difficulty tolerating the anti-rejection drugs.

In 2017, he was told he had liver cancer. He also started experiencing cirrhosis symptoms, including hepatic encephalopathy, or mental confusion caused by excess toxins in his blood. I had a foggy brain, so I couldnt drive or read a book, and sometimes I wandered around in the middle of the night, Villiotti says.

He was ready to join the national transplant waiting list but unsure whether he would get a donor liver before it was too late. In March 2018, his doctor called with the good news that a liver was available. Villiotti was weak for the first few months after the trans- plant, but now he has more energy than he had in 15 years.

I wish I had known more about this disease earlier, he says. Now Im trying to help others understand that they need to talk to their doctors about NAFLD.

EMERGING TREATMENTS FOR LIVER DISEASE

Research also suggests that, along with obesity, diabetes and high cholesterol, certain gene variations can increase the chances of developing fatty liver disease. One of the earliest studies that revealed a genetic risk was the 2008 Dallas Heart Study, which included 6,000 residents of Dallas County ages 18 to 65.

The researchers found that the PNPLA3 variant was associated with steatosis, inflammation, fibrosis, cirrhosis and even liver cancer. Forty-nine percent of Hispanics in the study had the gene compared with 17% of African Americans and 23% of European Americans, and these findings prompted researchers to explore drugs that target this variant.

Its important to understand that there may be other ancestry groups with undetected variants that have not yet been studied, Wattacheril says. Patients who are thin, seemingly fit and do not have diabetes may still be at risk of NAFLD. For example, South Asians and East Asians tend to accumulate fat in the liver at a lower BMI, yet these groups have not been studied systematically, according to Wattacheril. The need for longitudinal studies in diverse populations is critical, she says.

Standard treatments for liver cancer include surgery, transplant, embolization, radiation and medications such as chemotherapy or targeted drugs.

Doctors may also have a new option for treating patients who have NASH. Recent phase 3 clinical trial results were encouraging for participants who took Ocaliva (obeticholic acid), a drug that reduces inflammation in the liver. Participants took either a placebo or 10 or 25 milligrams of the medication daily for 18 months, and fibrosis improved more frequently in the groups that took the drug. Im excited about these results because many trials of other drugs targeting the liver have not worked, McCullough says.Even patients who progress to liver cancer have more treatment options than ever, says Dr. Ghassan Abou- Alfa, a medical oncologist specializing in liver cancer at Memorial Sloan Kettering Cancer Center in New York City. Tyrosine kinase inhibitors, for example, block proteins that help tumor cells grow or form new blood vessels, and the Food and Drug Administration approved three of these medications to treat liver cancer within the past few years, and another in 2007.

In 2017, the agency approved the first immunotherapy treatment for liver cancer, Opdivo (nivolumab); Keytruda (pembrolizumab) got the OK a year later. Now we are finding that if you combine two forms of treatment, such as immunotherapy with a biologic or two immunotherapies, patients are having good outcomes, Abou-Alfa says.

Although the number of treatments is rising, hepatologists like Dr. Sonali Paul, of The University of Chicago Medicine, are eager to, when possible, prevent liver cancer from developing. Thats why education should start early, she says. NAFLD has become the most common cause of chronic liver disease among children and adolescents, which comes as no surprise to Paul, because the obesity epidemic also affects youth.

For now, there is no pill to treat fatty liver, and it is best to talk to patients about the risks before scarring takes effect, she says. If we explain to kids and adults that their livers are sick, they have a chance to change their eating and exercise habits for the long run.

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Reversing The Course Of Nonalcoholic Fatty Liver Disease and Liver Cancer Risk - Curetoday.com

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Makhanas, also called foxnuts or lotus seeds in English are mostly consumed during fasting, thanks to their strong nutritional value. Makhanas are an extremely popular ingredient of various recipes and make for a perfect snack for everyone, including weight watchers. Nutrition profileMakhanas are low in cholesterol, sodium and saturated fats and are good for your heart. They are a good source of magnesium, potassium, manganese, phosphorous and protein. This high nutrition value of makhanas makes them a perfect and healthy snack.

Being low in calories, makhanas promote weight loss, while their high calcium content makes them good for bones. These are also good in controlling blood pressure, detoxification of the body and improve digestive health. Not just this, here are 7 other health benefits of makhanasImproves heart healthThe low amount of sodium and high amount of potassium in makhanas help decrease the blood pressure in hypertension patients. The low sodium helps in keeping the blood pressure in check.

The magnesium in makhanas helps improve the quality of blood and oxygen in the body. Low magnesium levels in the body increase the risk of heart disease.

Strengthen your bonesWe all know calcium plays a big role in keeping our bones strong and healthy. Makhanas have a decent amount of calcium, which makes them perfect for strengthening your bones.

Promotes weight lossThe first thing we are advised to do when we plan to lose weight is to increase our protein intake. Makhanas are rich in protein, which keeps one full for longer. This in turn stops one from overeating later.

In addition to this, makhanas are low in calories, which makes them a perfect weight-loss snack. The least amount of saturated fats in makhanas make them even healthier.

Helps in controlling blood sugar levelsMakhanas are rich in protein and carbohydrate and are in low glycemic index making them good for people with high blood sugar. The glycemic index of makhanas is lower than that of several staple foods.

The high magnesium and low sodium content in makhanas make them the right food to fight obesity and diabetes.

Good for digestionThe high fibre content in makhanas helps improve one's digestive health. Including them in your daily diet can help improve the bowel movement. In fact, regular consumption can help improve digestion and keep constipation at bay.

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7 amazing health benefits of makhanas - Times of India

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Adele posted a picture to her Instagram thanking friends for messages after she turned 32. The star looked noticeably slimmer, posing in a tight black dress with voluminous sleeves.

Adele's weight loss first came to light in 2019, after she started to look slimmer in rare snaps.

At Beyonce and Jay Z's 2020 Oscar's bash, an image appeared on the star looking much slimmer in a leopard print dress.

This London-based friend told the Sun: "Theres a lot to do with her weight loss that has really changed her life, but its so much more than that.

Shes had a lot of issues with confidence, self-esteem and a constant fear of being judged.

"Shes starting to feel proud of who she is and what shes achieved. She doesnt give a toss about hiding anymore.

"Shes a happy girl and shes embracing life big time.

A source told People magazine Adele ate a diet of 1,000 a day to slim down, and drank one cup of green juice a day.

It has also been said Adele has followed the Sirt diet, which encourages eating red wine and dark chocolate.

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Adele shocks with incredible weight loss in new picture - how the star lost over 8st - Express

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I used to put a million things on my to-do list. As you can guess, most of the tasks on the list never got done because it was simply unrealistic. I'd wake up at the same time as my toddler, give him a bowl of fruit, and whip out my laptop so I could get to work. By 1 p.m., I was lackadaisical and disappointed at my lack of productivity.

That is until I realized I was doing my to-do list all wrong. Why? Because self-care was never anywhere on the list. When weighing which tasks took priority for the day, giving myself a scented bubble bath just didn't seem as important as meeting a stringent work deadline. That is, until I had an epiphany and realized self-care should take priority over every other task. I won't pretend this is a groundbreaking conclusion I came to on my own. Multiple self-care focused therapy sessions and a book titled High Performance Habits by Brendon Burchard helped me change my life.

So, what does my to-do-list look like now? Instead of one long blurb of endless tasks, I take a unique approach. I break my list into four sections: self-care, work, family, and personal development. I also limit the number of tasks I can include in each section to two. This way, I'm setting realistic expectations, giving myself ample time to complete each task, and eliminating unnecessary pressure. It also helps me curb feelings of underachievement and guilt that creep in when I set unrealistic goals and don't meet them.

By including self-care on my list, I'm forced to consider my own needs. What will give me the physical energy I need to get through the day? How can I boost my focus and resilience? How can I raise my emotional frequency? What will give me the patience I need to balance parenting and working simultaneously? Ultimately, this approach forced me to explore what self-care means to me and what I'm doing when I feel at my best. I concluded healthy meals, physical activity, scented candles, and doing nothing for an hour a day were some of the best forms of self-care for me. That said, I don't advise blindly copying self-care ideas from other people. Remember your needs aren't the same as everyone else's, so it will take some reflection to find what works for you.

Over time, I've built a self-care routine that I stick to during the week. On the weekends, I'm spontaneous, as I have more free time and flexibility. From Monday to Friday, my self-care tasks include:

This holistic approach to self-care ensures I get a mental, physical, and emotional boost before I start my day. It also means I'm setting the tone of my day and not leaving it to circumstance.

You might wonder if it's possible to do all of this along with so many tasks to get through each day. Well, I once thought the same thing. But when I realized days devoid of self-care were less productive, unfulfilling, and stressful, I made time for it. Also, completing this list doesn't take me more than an hour. I do a 30-minute workout and then dedicate the other 30 minutes to reading a few pages of a book, meditating, journaling, and setting my intentions for the day. In terms of rest, I take a break during the late afternoon when I need it most.

Because I'm human, I leave room for imperfection and also allow flexibility. Sometimes I might do shorter workouts or journaling doesn't get done and that's OK, too. On those days, I do what I can, but I avoid skipping the entire list. That's all any of us can do.

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I Started Adding Self-Care Items to My To-Do List, and It Changed My Life - POPSUGAR

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There are multiple reasons why people have gained weight during the lockdown. One reason is simply because it has been a sedentary time, without much movement. If you have been always on your feet and suddenly found yourself sitting at home all the time, you may have piled on some extra weight.

The second reason for weight gain is stress. The lockdown has been a stressful time for many people. Stress is linked to higher inflammation in the body and weight gain. In my case, adding extra pounds was mainly because I have had no access to many groceries. Since I had to rely on rice and local vegetables, and not as many proteins as I would have liked, there has been some weight gain.

Start exercising with the help of online coaches

The first thing that you need to do is simply look at what has been your reason for weight gain through lockdown. If your reason has been the lack of movement, then you first need to bring that into perspective. I often see clients struggling with weight and getting frustrated because they are changing their diet, but they do not exercise even one day of the week. If your reason is similar, then you need to make sure that you sort that out first.

Meditation can be a stress buster

If your reason for weight gain has been stress, you need to calm down and improve your resilience. You need to support yourself through the tough times ahead. I know people who say that they cannot meditate. If you think the same, try some simple breathing exercises instead. Even just listening to music you love, and unwinding can help you destress.

Now when it comes to food, begin to look at what caused you to gain that weight. Stores have opened up, so you can buy the right kind of groceries. If your reason for weight gain was due to overeating, especially sweets, alcohol and fried foods, look at the present moment as a time to start cleaning up. Its a new phase and its in your hands.

Eat regular meals with some healthy snacks in between if you need to. These could include nuts and seeds, vegetable sticks and hummus, nut butter, fruit, avocado or even a smoothie. If you find yourself frequently hungry and craving food every couple of hours, it simply means that you do not have blood sugar balance. Without first restoring this, it will be challenging to try and lose weight.

Healthy food can help you lose weight

Increase the amount of healthy fats from avocados, nuts, seeds, ghee, coconut oil, coconut milk and olives, Increase high quality proteins from grass-fed meats, wild caught fish, free range eggs and lentils and beans. Fats are fantastic for satiety. The caveat is that you need to be able to digest fats.

If you find yourself having weight in the belly, it usually means that you have higher cortisol. In that case, work on your stress. If you have weight gain in your hips, then it might be due to estrogen dominance, in which case you should work on hormonal balance through stabilising blood sugar and eating more healthy fats. If you have weight gain in your upper arms, it might be because you have challenges with your lymphatic system, in which case you should work on having more movement and exercise. Swimming is fantastic as it moves the arms, which you can take up once the lockdown is over.

You have to be very cautious with this meal plan. If you find yourself getting headaches and feeling irritable, your blood sugar could be fluctuating too much to be ready for a day free of proteins and fats. If your diet is not optimal on other days, this can be detrimental as well, as you will miss an entire day of proteins and fats.

In ancient cultures, man had fasting and famine cycles, which is what many diets today are based on. If your diet is rich in protein, fats and non-starchy vegetables on most days, you will also benefit from a day of dry fasting. This just means that you have no water through the day and then break the fast towards dinner, first with water and then a light meal.

Finally, chuck the fried foods, alcohol and sweets for a while. Give yourself a realistic time frame to get back on track. Once you do that, you should be able to enjoy the occasional indulgence every now and then.

(Pictures: Shutterstock)

How has the coronavirus outbreak disrupted your life? And how are you dealing with it? Write to us or send us a video with subject line 'Coronavirus Disruption' to editorial@yourstory.com

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Gaining weight during the lockdown? Here are some ways to get back in shape - YourStory

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I first asked the question, if we know what to do, then why dont we do it, and I introduced the idea of incorporating change management techniques into any plan for improving health, fitness and body composition. Understanding the components of behaviour change and knowing how to apply strategies based on that knowledge is critical to realizing the goal, but what happens when youre motivated, but you dont know what to do?

Realizing a goal to lose weight, reduce pain, or improve performance is dependent on two things: motivation and ability. Weve been exploring various components and techniques for behaviour change, looking at how to transform desires into the need take action and now its time to talk knowledge and ability and look at one of my favourite exercises, the push-up. But before we turn to the mechanics of a push-up, lets look at three of my guiding principles regarding exercise:

If its strength, muscular endurance, physique development, or rehabilitation, the training variables change.

Deliberate Practice. Based on the work of Dr. Anders Ericsson, a psychologist at the University of Florida, deliberate practice in its simplest form involves three things: setting very specific goals, immediate feedback, and focusing on technique before outcome.

Strength training is about adapting to stress, the activity has to be challenging, but not destructive, so its critical to find the correct starting point; we do that by modifying the activity to either increase or decrease the challenge and then as we adapt and grow stronger we increase the challenge.

In the videos below, I demonstrate a basic push-up, a regression making it easier, a progression- making it more challenging, and finally, some visual feedback I use to teach my football academy kids proper technique.

Lets break down the technique into essential components.

Hand placement I put my hands a little more than shoulder apart, for me, this represents where I would grip the bar on a flat bench press (my goal), and I screw them into the floor, this external rotation tightens and protects the shoulder joint.

Foot placement my feet are slightly apart, and my heels actively pushed together, engaging the glutes, which keeps my core tight and prevents my back from sagging or swaying.

Head position is really about maintaining body position over top of the hands. My head is forward of my hands.

If youre not strong enough to push off the toes, pushing off the knees is fine, but the mechanics are different, and if the goal is a proper push-up off the toes, the fastest way to get there is by focusing on the negative or eccentric phase of the repetition. Emphasizing the negative allows for both overload and proper mechanics.

Given our current situation, you may or may not have exercise equipment, and one of the simplest and most effective ways to increase the challenge (progression) is to increase the time under tension, the time your muscles spend working. Stopping at the bottom of the contraction and pausing for a count of 2-3 seconds improves both technique and strength.

The concepts of deliberate practice: very specific goals, providing or obtaining some form of immediate feedback, and valuing the technique before the outcome are fundamental to my training. These are the practices of elite performers, the best in the world and if it works for them, it works for us! One of the most common technical flaws regarding the push-up is the hand and head position. A specific goal for push-ups that focuses on proper form (technique) is ensuring the body is rigid, and the head positioned overtop the hands throughout the entire repetition.

Immediate feedback is effective because itswell immediate. When coaching effective exercise technique the goal with any form of feedback is to link the physical sensation to the feedback, and the faster that happens the better. In one on one training a lot of feedback will be verbal, or auditory, which is good, but even better is visual feedback. When we can see whats up and try to correct it immediately, improvements in developing that internal physical sensation associated with proper form are again a little bit faster.

Regardless of our current crisis, we need to provide ourselves feedback creatively. In the video, youll see I mark the floor with painters tape to give a target to both the hand and head placement. This ensures the body stays rigid and the exercise is most effective.

Now for the fun part, a game I like to call buzzwords to built like a brickhouse, every time you hear the phrase unprecedented times do ten push-ups. Stay safe, stay sane.

ABOUT SEAN HAWTHORNE:

Sean Hawthorne is the owner and operator of OneLife Health and Wellness, Kelownas first and longest running private, personal training facility. While working in Dubai, UAE as a Contracts and Project Manager, Sean decided to leave his successful career in Civil Engineering Technology and pursue his passion for health, fitness and helping others achieve their goals. He returned to Canada in 2001, taking formal education in Exercise Science and starting his career in the field of health and fitness. Working in collaboration with their clients, Sean and his team of health and fitness professionals strive to continually improve their skills and to help everyone reach their goals.

Contact Sean:

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Do you want to lose weight? Are you a fidget in bed? This could actually be good news just not for your partner when they're trying to sleep well at night.

Surprisingly, research into the science of fidgeting reveals that fidgeting may be the human body's unconscious self-regulating mechanism that can help with stress relief and weight loss.

One study has even shown that fidgeting increases your calorie burn rate by as much as 30 per cent. So, if you're regularly fidgeting in bed, this may be your body responding to a excess calorie intake or it could explain why you're slim, despite a very healthy appetite.

Some people also fidget in order to manage stressful situations something we can all relate to at the moment. Others fidget to manage boredom, which can also feel like stress something you may have noticed when trying to homeschool impatient kids.

This means that if you're the personality type that generally prefers being switched on and stimulated, going to bed can feel boring (and therefore stressful), hence the fidgeting in order to keep yourself stimulated.The result? Calories are burnt, too.

Even more interestingly, fidgeting has a strong genetic component: if you have family members who fidget, you probably do too. None of this is particularly reassuring for non-fidgeting, long-suffering partners, especially when it comes to them trying to sleep while you perform horizontal athletics.

The solution? Unlike snoring, fidgeting is fairly easy to cope with if you have a mattress that combats motion transfer effectively. That accounts for the majority of the ones we've tried on our best mattress hit list from there you can also read the reviews we've written on each mattress for more real-life reporting on this.

We spoke to Philipp Wagner, director of research and development at the Emma mattress company, and he talked about the benefits of their mattress' anti-motion transfer foam: 'It provides a unique advantage for individuals to rotate and move as they would normally in bed, without jostling their partner,' he says.

The upside of this for you both is that you can fidget all night long, burning calories all the while, and your partner can sleep undisturbed at your side.

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Want to lose weight without exercise? Fidgeting in bed is your best tactic - Real Homes

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Dubai: Being cooped up at home for weeks now means that health and diet are arguably more important than ever. That extra time spent at home means lack of movement and easy access to constant snacking post-iftar. The first two weeks of Ramadan have now gone by and our bodies should have adjusted to this new way of eating. But sometimes, even then the weight wont shed too easily.

And you aren't the only one

I have a healthy iftar every night, I dont overeat and I decreased my carb intake since the start of Ramadan, but I cant stop snacking throughout the day. That is the challenge for me Nermine Mansour told Gulf News.

"I have actually cut out sugar completley during this month, but it has been a struggle to lose the weight," said Dina Azzmi.

"It is so hard for me to resist having something sweet after iftar. My body has never craved anything more. I feel like it's caused by a dip in sugar levels. That explains why sweets are so popular during Ramadan," said Kareem Hussain.

To keep your body healthy during Ramadan, you need to stay active, drink enough water and eat the right food, especially during pandemic self-isolation.

Gulf News speaks to UAE Team Emirates nutritionist, Gorka Prieto and Olga Donica, the Resident Dietician and Expert in Lifescience-Nutrition at Clinique La Prairie in Switzerland on how to maintain a healthy diet.

Working on your immunity, helps you lose excess weight

Gorka: Maximising your supply of vitamins and minerals by eating 3-4 servings of fruit and 2 servings of vegetables at ifar will support your immune system, provide the fibre you need for the proper functioning of your intestine and increase hydration. By including these important servings in your diet, you automatically lower your calorie count because they fill you up when you eat.

Tip: Berries, Strawberries and Spinach are two products loaded with nutrients and antioxidants, which are very important during Ramadan.

Olga: Since your immune system is directly connected to your gut, it is essential to have foods that act by improving and restoring your intestinal microflora. Add more probiotics and foods that boost your immunity like yogurt, kimchi, kombucha. Blueberries, oats, flaxseeds, leeks, onions, mushrooms, asparagus, garlic are all among powerful prebiotics and should be part of your diet too. They are quite easy to incorporate into your meals.

Stay on top of your hydration

There is nothing more important than re-hydrating during Ramadan. Remember, in normal circumstances, we are supposed to drink 2.7 to 3.5 litres of water a day. A much harder task when your window of intake has decreased. Keep drinking throughout the night, especially if you are working out during the month.

In case you didn't know, the more water you drink, the less water weight and bloating you have inyour body.

Gorka: If you do workout, try to hydrate yourself with 500-700ml of water/h + mineral salts. Weighing yourself before and after doing a workout is a good strategy to know how much water weight you have lost and to know how much you need to rehydrate.

Tip: Multiply the weight lost in Kg by 1.5 and the result will be the liquid you must drink to properly rehydrate.

Since you dont eat often, make your meals count nutritionally

Olga: There is no one specific nutrient, which will give you a better immune system; but a mixed diet with lots of fruits and vegetables definitely has its benefits. A balanced diet will give you both the macronutrients (protein and carbohydrate) and the vital micronutrients (zinc, selenium, vitamin A, etc.) that you need. A good combination of fruits, vegetables, nuts and legumes is what the body needs daily. Remember quality over quantity. Also, brightly coloured fruits and vegetables are imperative to include in your diet:

Red coloured fruits and vegetables contain anthocyanins, lycopene and other flavonoids that are known to fight stress.

Blue fruits like blueberries, plums and eggplant are great for protecting your nervous system.

Yellow coloured vegetables such as pumpkin, squash carrots, sweet potato are rich in beta-carotenes important for skin health, immune system and preventing cancer cell development.

For greens, choose the cruciferous family that includes broccoli, brussels sprouts, kales, collard, garden cress etc that provide liver and gut support.

Ideally, consuming foods with high nutrient density and diversity seems to be the best approach for minimizing cellular stress and promoting optimal health. For example, potatoes cannot be used to replace vegetables and fruits cant be substituted by juices. Stay away from refined starches as they are poor in fibers and micronutrients. Items to add to your grocery-shopping list are buckwheat, black rice, quinoa, millet, bean-based pasta, oats etc.

Gorka: Try to ingest a minimum of 30-40 g of protein divided into 4-5 intakes per day. This should be enough to preserve your lean muscle mass (something you might lose with the lack of food and workouts you can do in Ramadan) and help with recovery after each workout.

Try to adjust your carbohydrate intake based on exercise workload. If you do moderate/high intensity exercise, try to eat whole carbohydrates at each meal of the day (rice, potato, bread, sweet potato, pasta, cereals, etc.). If you do not exercise, then decrease the amount of these during the day.

Consuming fat is also important: consuming healthy fat such as nuts, blue fish, avocado, extra virgin olive oil, is important for the proper hormonal function of your body. Avoid all ultra-processed foods and replace with quality foods such as vegetables, nuts, fermented dairy products, eggs, fish, lean meats, and legumes.

Take advantage of eating at home

Usually Ramadan brings with it a slew of invitations to eat out and go to family members for iftar. If you stay home, like you are supposed to, cook your meals from scratch every day and you will notice an amazing change in your body and how you feel.

Gorka: The secret to maintaining a healthy diet is cooking your meals at home with delicious and fresh ingredients, even if its a simple dish such as soup. Vegetables and beans-based soups are an extremely nutritive source of fiber and contain important vitamins.

Many other healthy recipes, which are easy to create in your kitchen, are bowls, sauted food, and quinoa salads.

Increase your vitamin D intake

Gorka: In the current situation, many of us cannot be out in the sun, so it is important that we consume foods rich in vitamin D (vitamin found in fat). Also consider supplementing with vitamin D3 if you are inside all day. 15-20 minutes in the sun is equal to between 1000UI-2000UI/day.

Also, since we are talking vitamins, try to consume blue fish 3 times a week (salmon, mackerel, horse mackerel, sardines, tuna, etc). Foods high in omega 3 (EPA and DHA) contain many anti-inflammatory and immunological benefits that will keep your immune system strong.

Olga: Vitamin D is especially important for your immune system, especially during this time. It is vital to get your daily dose of sunshine by stepping out for a bit, whether thats in your balcony or for a quick walk around the block.

What worked for me

Ramadan has always been a difficult time for me to lose weight properly. Something about the late night sugar craving and the overcompensating for the food I am not eating during the day, as well as being exposed to many many tempting options while eating out.

This year has been different for obvious reasons. Staying home has kept me healthy. No pressure to try or even make indulgent and tasty food. I make basic food.

This Ramadan, I would actually get up from the dining table feeling a little bit hungry. Then I realised that was the trick: Plain old, simple calorie deficit.

I ate what was in front of me. Soup, salad and a main. I just tried to cut down on carbs as much as possible. But, I stopped eating before I felt full and turned to water instead of anything else.

I also skipped dessert (I know it sounds kind of sad, but its okay after a while). There was the odd day or two, where I would try a little bit of that kunafa or baklava, but I restricted myself in a way that I have never seen or done before and it showed me how easy it can get after you do it a few times.

I then wont eat a single thing until my suhoor at 3.30am. Thats when I eat filling foods that will keep me energised all day long. Two eggs, Egyptian foul and some cheese. And a lot of water.

Two weeks into Ramadan and for the first time in years I havent gained weight. I managed to lose over 2kg, thats an average of a healthy 1kg a week. Now I just need to keep going and by the end of the month I am looking at 4-5kgs dropped and a sweet difference in my jeans size.

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How to lose weight in the last 2 weeks of Ramadan - Gulf News

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Last month, actor Eric McCormack sat down for a virtual interview with 92Y. He revealed some secrets like how hed been told to lose weight if he wanted to get more roles.

Before the season finale of Will & Grace, McCormack, who plays Will Truman, was interviewed about his career. The Emmy and SAG-Award winning actor confessed how hard it was for him to get work because of his weight.

McCormack, 57, struggled to pass in auditions because of his weight. The actor revealed that in the late 90s his manager suggested he lose weight so he could get more roles.

ERICS WEIGHT ISSUES

In 1997, the star auditioned for Jenny McCarthys shortlived series, Jenny. McCormack recalled how his former manager, Joan Hyler, told him he should do something about his heavier appearance.

The Canadian native joked how it had been easy for him to sport a beard and wear several layers of clothing in Calgary during winter to hide his beer induced body. He added that when the beard came off Wow! I was not going to be on Melrose Place the next day, lets put it that way.

MANAGER URGES HIM TO LOSE WEIGHT

The star confessed that he was in denial about his weight at the time. McCormack had his final audition in a couple of weeks and Hyler told him: Youve got two weeks get your face back.

As shocked as he was about his managers suggestion, the actor admitted that it was a very big turning point in his career. The Travelers actor followed Hylers advice and managed to get the role of Jason Slade on Jenny.

HIS MAJOR ROLE

After his one-episode run on the comedy show, McCormack found a major role on Will & Grace. From 1998 to 2006, he starred on the series alongside Debra Messing, Megan Mullally, and Sean Hayes.

RELATING TO WILL TRUMAN

The comedy sitcom came back in a reboot in 2017. When McCormack was cast for the pilot of the original show, the moment he read for his character he thought, This is me.

HIS WIFE AND FAMILY

The star saw himself in Truman except that he wasnt gay. The actor is married to Janet Holden whom he met while filming the series Lonesome Dove: The Outlaw Years.

The couple is parents to a son, Finnigan Holden McCormack, who was born on July 1, 2002, in Los Angeles.

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Eric McCormack from 'Will & Grace' Claims He Was Told to Lose Weight to Snag More Roles - AmoMama

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