Search Weight Loss Topics:

Page 114«..1020..113114115116..120130..»

Home » Page 114

Funn Media makes some of our favorite health and fitness-focused apps, such as WaterMinder and Calory. The latter of those two has received a nice update this week that adds one of its most-requested user features: support for tracking fasts.

For those unfamiliar, Calory is an iPhone and Apple Watch app that lets you count calories, track macros, and more. The focus is on making the process as simple and easy as possible, and this weeks addition of fasting support keeps in line with that focus.

Calorys implementation of fasting supports seeing your progress, Live Activities and Dynamic Island integration, push notifications, and more.

Do you fast? If so, you can now track your intermittent fasting with Calory! Once you are done with your last meal, start your fast with a simple tap.

When the fast is ongoing, you can monitor and see your time progress, see your current body status and how much time is remaining.

Set different fasting plans that suit your goals. See your fast status on the Lock Screen via Live Activity or add a Home Screen widget!

Calory is available on the App Store as a free download, with an in-app subscription that unlocks the entire set of features. The subscription costs $4.99 per month, $17.99 per year, or $29.99 for a lifetime unlock.

Follow Chance:Threads,Twitter,Instagram, andMastodon.

FTC: We use income earning auto affiliate links. More.

Read more from the original source:
Dynamic Island Diet: Calory app adds meal fasting feature with Live Activities and more - 9to5Mac

Read More..

Disclaimer: This is sponsored content. All opinions and views are of the advertiser and do not reflect the same of FOX 17.

Despite efforts in diet and exercise, some people face challenges in reaching their goal weight. Strategies like medical weight loss programs or surgical options can be beneficial.

UM Health-West offers multiple weight loss options, from non-surgical options like the Getting Healthy 900 and 1200 programs to minimally invasive surgical interventions. Dr. Paul Kemmeter, Bariatric Surgeon, explains the different types of weight loss programs offered at UM Health-West.

A comprehensive approach can address genetic, social, cultural, and emotional factors contributing to obesity. UM Health-West has coaching services that provide tailored support.

A surgical weight loss option UM Health-West offers minimally invasive bariatric surgeries including sleeve gastrectomy, Roux-en-Y gastric bypass, duodenal switch, and bariatric revision surgery.

These procedures can help patients achieve weight loss and resolve or improve obesity-related medical conditions. However, people need to make certain requirements before this becomes an option.

Qualifying for bariatric surgery involves a comprehensive evaluation by bariatric physicians. Criteria include BMI, obesity-related health conditions, and previous weight loss attempts.

There is great interest in Ozempic for weight loss, a UM Health-West expert can discuss its potential as part of a comprehensive weight management plan.

Ongoing support and education are key, so UM Health-West offers post-program resources for patients who complete weight management programs, ensuring a holistic approach to maintaining weight loss.

Learn more by visiting uofmhealthwest.org/services/weight-management.

Go here to read the rest:
University of Michigan Health- West: Alternate options for weight loss when diet & exercise don't work - FOX 17 West Michigan News

Read More..

Trigger Warning: This article discusses intermittent fasting and weight loss methods, which could be problematic for some. If these topics might negatively impact your mental health or disordered eating tendencies, please use discretion in deciding whether to proceed.

Homescreen heroes

This is part of a regular series of articles exploring the apps that we couldn't live without. Read them all here.

Many apps are a beautiful combination of health, biology, and technology. They take data from your wearable health device, interpret it, and give you a wealth of information and feedback in beautifully designed apps. One of those apps is Zero, and I have been using it regularly for over a year.

Zero is an app for intermittent fasting, which is the process of not consuming any calories for a set amount of time. Unless you have been living in a cave as part of a spiritual awakening, you have probably come across some form of intermittent fasting as the latest and greatest weight loss tool. Unsurprisingly, stopping eating for long periods has been shown to reduce weight, and intermittent fasting is a regimented way of doing this. For example, you could stop eating at 6 pm and not eat again until midday the next day for an 18-hour fast.If you simply stop eating a meal a day and eat otherwise normally, the reduction in calories helps you to lose weight.

However, the benefits of intermittent fasting are much more than weight loss. It seems ancient civilizations and religions have known this for thousands of years, and in 2023, we finally have the science to understand what is happening - which is where Zero comes in.

Zero counts down the time you have left on your fast but supports you with other information. In the Explore section of the app are articles and videos that tell you more about things such as how fasting helps keep your blood sugar stable - which can help people with diabetes, how to measure your metabolic health - which is how well our body is turning food or fat into energy, fasting for gut health and how fasting can improve focus and productivity.

It is not claimed that intermittent fasting is a miracle cure for everything - this isn't 'Bro Science' or from a 'Wellness Guru' with no medical traininglinks and articles to scientific research papers on PubMed back up all articles within the app. If you go to the Zero website, you'll see a list of researchers, doctors, and professors who have helped develop and advise on the health aspects of the app. Some articles are by Dr. Peter Attia, who you may recognize from the Disney+ show Limitless, which features Chris Hemsworth, or his in-depth podcast, The Drive.

I've lost some weight through fasting; who would have thought that not eating for 44 hours would shift a bit of weight? But I regularly fast, usually for 18 or 20 hours, because I feel more alert and attentive not just in the mornings but all day. I drink black coffee and water until I feel ready to eat sometime in the early afternoon, and it works for me to stay focused and alert.

'But I can just look at a clock and see how long it has been since I last ate! I'm pretty sure I don't need an app!'

The truth is, you don't. If you can tell the time and count, then you're all good to try it, but Zero has some good features both for free and even more as part of its subscription. Zero also directly interrogates Apple Health, Google Fit, Fitbit, Oura, and Biosense.And, of course, there is a gamification element to encourage you to partake in challenges to stay on track with your fasting.

Three things make Zero a Homescreen Hero for me. The first comes as part of the free app, and it's the widget that sits on your homescreen - it is a true homescreen hero! The simple widget lets you see how long you have left in your fast. When I am hungry, it is there as a countdown until I can eat, but if I`ve already exceeded my goal, it is a motivator just to keep going a little longer.

Then there are the regularly updated videos and articles on how fasting can affect your health and wellbeing.

However, what I really like to dig into is what my body is doing metabolically. By looking at the length of your fast, and taking in other health factors, such as whether you have done any exercise, Zero can give you a rough guess at the stage of the fast you are in. If you have the Zero+ subscription, you can see a breakdown of each stage and what is happening.

For example in the second stage, the Catabolic Zone, your Blood glucose continues to drop, and stored nutrients like glycogen and fat are put to us. This zone typically lasts for 12 hours, but you can accelerate it by experimenting with different pre-fast meals and exercise.

Im sure Im not the only person who finds it fascinating and motivating to know exactly what my body is doing and then recognize how I am feeling both physically and mentally as a result.

Zero is available as a free app for Android and iOS, with some of the more in-depth features locked for subscribers. However, the fasting timer, learning sections, and Challenges are all available, so you can try the app before you delve deeper.

A Zero+ Subcription costs $69.99/67.99/AU $114.99 per year or $9.99/9.99/AU $16.49 per month

Link:
I wanted a smart way to lose weight and this app helps make it happen - TechRadar

Read More..

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."

MOST DIETS FOCUS on which foods you should and shouldnt eat. Time-restricted eating takes a different approachit's a plan that centers on when you should eat.

Time-restricted eating is just a window of time in which you eat, and its not necessarily concerned about the quality of food, explains Wesley McWhorter, DrPH, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics.

For instance, you might fast for 16 hours and eat only during an eight-hour window, then repeat the same schedule every day, he says. During that window, you can consume what you wantquantities and types of food are typically not addressed.

Time-restricted eating is a type of intermittent fasting that centers eating around certain hours during the day, says Caroline Cederquist, M.D., chief medical officer at bistroMD.

Its often aligned with the bodys natural circadian rhythm, she explains. Time-restricted eating isnt a universal solution and works best when you tailor it to your lifestyle, dietary preferences, and personal needs. It may especially benefit people who prefer structured eating schedules.

Research shows it can help with weight loss, improve nutrient metabolism, and offer other health benefits, Dr. Cederquist says.

While you can technically eat anything you want during eating sessions within time-restricted eating, that doesnt mean you should, McWhorter says. The quality of the food does matter.

Its best to prioritize lean protein, dietary fiber, and healthy fats during eating windows, especially if weight loss is your goal, Dr. Cederquist says. Otherwise, you might overeat or consume too many calories.

Heres what you should know about time-restricted eating, whether it can potentially help you lose weight, and some downsides to the plan.

Intermittent fasting is a popular eating strategy of alternating between feasting and fasting, such as switching between one day of normal eating followed by a fasting day or eating normally for five days and fasting for two, Dr. Cederquist.

Time-restricted eating is a type of intermittent fasting where you designate specific timeframes each day to eat and fast, she says. For example, you might eat all of your food for the day from 10 a.m. to 6 p.m. and not consume anything outside that window. You repeat the schedule every day.

This approach often involves aligning eating and fasting windows with the bodys circadian rhythm, promoting eating during active hours and fasting during rest periods, Dr. Cederquist says.

There are different ways to do time-restrictive eating, so finding a pattern of eating and fasting that works for you and your schedule is essential, says Joanna Gregg, R.D., a registered dietitian at MyFitnessPal.

Plan your eating window around your most active time of the day, she says. For example, you might choose to only eat between noon and 6 p.m. or 6 a.m. to 6 p.m., depending on what works best for you.

Research suggests that time-restricted eating might be most effective when you consume meals during a consistent timeframe of 10 hours or less and fast for the remainder of the day.

I recommend to my patients that they should avoid eating after 8 p.m., says Dr. Cederquist. This can aid in better digestion and help prevent mindless snacking that often happens as people relax at the end of the day.

Because time-restricted eating doesnt focus on the number of calories or quantity of food you eat, McWhorter says, It could lead to not good habits where youre overindulging and stuffing yourself when you shouldnt.

The best approach is to avoid eating until youre full, he adds. Then, make sure your meals include lots of vegetables, whole grains, lean proteins, and healthy fats, and skip the fast food, sugar, or processed foods.

A small study published earlier this year found that time-restricted eating had the same weight-loss effects as calorie-restricting, but it was more effective on weight loss than control, or eating over a 10 or more-hour period.

Another study published in JAMA Network Open showed that people who engaged in time-restricted eating rather than calorie counting lost a few more pounds, but not significantly more weight.

We dont know if its strictly due to less calorie consumption, which is what most of the studies are saying, or if there is some type of cardiometabolic change thats leading to positive results, McWhorter says.

If you tend to eat mindlessly while watching TV or youre a late-night snacker, time-restricted could help you consume fewer calories, he explains.

Its not a magic pill, though, McWhorter says. Its very important to still focus on the quality of the food.

But, time-restricted eating might not benefit everyone. A 2022 study found that time-restricted eating wasnt more beneficial to patients with obesity than calorie restriction when it comes to reducing body weight, body fat, or metabolic risk factors.

Periods of fasting may reduce inflammation and improve chronic inflammatory diseases, research shows. Gregg says time-restricted eating may also improve insulin sensitivity, which Dr. Cederquist says may work well for people with prediabetes.

Time-restricted eating can also potentially positively impact your ability to metabolize nutrients, balance hormones, and improve cardiometabolic health, Dr. Cederquist adds.

Overall, it can help you if you struggle with night-time eating, which often leads to excess calorie intake from foods with little nutritional value, she says.

The main problem with time-restricted eating is that you can still consume too many calories and overeat if youre not choosing the right foods, McWhorter says.

If you have medical conditions, like diabetes, hypoglycemia, or kidney problems, you may have specific calorie needs or need to follow strict food-consumption timeframes, he adds. So, you should check with your doctor before trying time-restricted eating.

Following an eating-fasting regimen might also be difficult for some people to maintain, especially if it interferes with their typical schedules, Gregg says.

Time-restricted eating could also foster restrictive eating habits, so people with disordered eating should avoid it, Dr. Cederquist.

This approach can affect people differently and just might not work for everyone, she adds. Some potential downsides of time-restricted eating include experiencing fatigue, dizziness, shakiness, and brain fog.

You Might Also Like

See more here:
Can Time-Restricted Eating Help You Lose Weight? Experts Explain. - AOL

Read More..

Its Tuesday morning, Chico State students hurry to their classes as professors prepare lectures and grade papers.

Meanwhile, in Shurmer Gym, a different sort of class is taking place. Kinesiology students and faculty gather to set up soccer nets, bowling pins, hockey sticks and parachutes as pop music plays over speakers.

Participants trickle in with smiles, greeting their friends and volunteers. They eagerly grab their colorful name tags decorated with stickers.

The participants range from ages 16 to 50.

Some are assisted in wheelchairs while others use electric ones. Many come walking in with groups, some wearing noise-canceling headphones.

Within the first few minutes of class over 100 people gathered in the gym.

The BE:WEL Program is for individuals with disabilities and provides activities led by kinesiology faculty and students. BE:WEL stands for Beyond Exercise: Wellness Enhancement for Life.

Activities include weight training, stretching and relaxation, lap swimming, water jogging or walking programs, according to Chico States website.

The program has been around for over 25 years and focuses not only on physical but also emotional wellness.

Professors who run the program encourage students to interact with participants and practice concepts theyve learned about in class.

The program provides hands-on experience, said Josephine Blagrave, the associate professor for the department of kinesiology. Its a huge need in the community, Blagrave said.

BE:WEL focuses on working with physical or occupational therapy patients who may still need assistance and guidance, Blagrave said.

Youre going to be around people with disabilities, Blagrave said. If you dont have that exposure youre going to be uncomfortable with it.

The Monday and Wednesday classes focus on physical exercises and structured workouts. The classes usually work with individuals post-stroke or with spinal cord disabilities.

A BE:WEL participant on a exercise machine working with a student volunteer taking notes.

The Tuesday and Thursday classes are more game and activity-focused and work with individuals with intellectual and developmental disabilities. The classes not only focus on physical movement but also on socializing.

Each class begins and ends with faculty and volunteers gathering participants in a circle to play games around a large rainbow parachute.

During class, participants are encouraged to interact with everyone, often playing catch or group games like soccer and hockey with the assistance of student volunteers.

Teaching is really important in this department, Melissa Mache, the Chico State kinesiology department chair, said. Our faculty is really invested in the success of our students.

The program is the only of its kind in the Chico State kinesiology department and is primarily focused on working with residents of Chico. Its a service-learning program, Mache said.

In service-learning programs, students enhance what they have learned in the classroom by volunteering or partaking in service activities.

It helps our students it prepares them to go onto their professions, Mache said. It sets them apart from their peers.

Many participants have been coming to the program for years and know the faculty and students well.

The program is mutually beneficial, Mache said. It benefits people in a variety of ways. Students are typically either paired one-on-one with a participant or work in groups.

Graduates from the kinesiology department usually end up working in adapted physical education settings or go into occupational or physical therapy.

Annette Zavala is an undergrad student at Chico State studying exercise physiology and this is her second semester in the BE:WEL Program.

Zavala spends Mondays coaching an individual with disabilities, preparing Zavala for her intended career as a physical therapist.

She works individually with the participant, following a prepared workout loosely, and adjusts it as she sees fit, based on their progress and comfort level.

It is hands-on learning and its providing you with exposure to dealing with situations, Zavala said. One thing is knowing concepts and material, the other thing is knowing how to be a personable caregiver.

Bea Williams can be reached at [emailprotected]

See the original post here:
Service learning program gives Chico State students new perspective on personalized care - The Orion

Read More..

(NAPSI)Because physical activity and healthy aging go hand in hand, getting started with a fitness program included in your health plan can do more than help you maintain your health as you age.

Movement truly is medicine, says Dr. Jaynie Bjornaraa, physical therapist, fitness professional, adjunct professor, and senior vice president of rehabilitation services and digital fitness solutions at American Specialty Health (ASH).

Dr. Bjornaraa oversees the Silver&Fit Healthy Aging and Exercise program for ASH, ensuring that its members get evidence-based recommendations when starting their fitness routines. She helped develop the programs onboarding feature, which sets members on individual fitness journeys based on their needs. Fitness levels, exercise goals, and personal preferences all factor into a tailored 14-day workout plan.

Research has shown that active movement is the best way to prevent and improve chronic disease. And the great thing about exercise is that it benefits your cognitive healthmemory and moodas much as it affects your physical well-being, according to Dr. Bjornaraa.

She offers this short list of other benefits a thoughtful fitness program can provide:

1. Improved Health Being physically active can reduce your risk of disease, strengthen your bones and muscles, help you manage weight, and boost your mental well-being.

2. Preventive Care Physical fitness can help prevent certain high-risk scenarios such as serious injury from falls, which is the leading cause of accidental death in older adults.

3. Social Interaction Some programs offer links to connect with clubs and free group fitness classes online for various types and levels of workouts.

4. Health Rewards Incentives for tracking your activity though a fitness program can earn various awards as well help you work with your medical provider to better manage any chronic disease.

5. Personal Coaching Connecting with a health coach during regularly scheduled sessions through a fitness-focused plan can help you achieve a variety of wellness goals.

6. Cost Savings Fitness-focused plans often include low-cost access to fitness centers and exercise videos for a wider variety of workout choices.

7. Quality of Life A thoughtfully designed program will help members develop a workout plan, which can help you stay mobile and maintain their independence.

Even for individuals who dont currently engage in fitness activities, Dr. Bjornaraa says its never too late to start.

You can be 80 years old, she said. Whenever you decide to start an exercise routine, youll notice the health improvements quickly add up. However, starting slow and staying consistent is the key to building fitness levels and a good program can help you steadily reach your goals.

Its important that your health plan supports your long-term healthand fitness. If youre considering adding fitness to your routine, be sure to work with doctors before starting any new exercise regimen.

Finally, once youve started a fitness plan, make the most of it. Stay committed to a lifestyle of fitness. Regular attendance in exercise classes and engaging in your wellness will go a long way to help you maintain and improve your health.

Read more here:
7 Reasons to Get Started with Your Fitness Program - The Jersey Tomato Press

Read More..

KINGSTON, R.I., Nov. 30, 2023 The exercise room at Independence Square on the University of Rhode Islands Kingston campus buzzed with chatter about Thanksgiving plans, enlivened with the usual small talk and laughter.

The lightness of the session might have fooled some into thinking that this was just an ordinary exercise class, not part of a battle against a debilitating, incurable disease.

But URI doctor of physical therapy students Brianna Patton of Richmond, Rhode Island; Becca Shorr of Grafton, Massachusetts; and Lindsey Swider of West Warwick, would not have it any other way with the Parkinsons Exercise Group. The three have been leading PEG, as it is called by the participants and students, since the spring semester. The program has been operating since 2012.

The atmosphere on evaluation day illustrated the strong bond between participants and the three second-year physical therapy students who run each meeting and spend their lunchtime with people living with Parkinsons. They lead exercises to help the participants move better and deal with their disease.

I know Im not going to be cured, says Mimi White, 68, who has been attending PEG for the past two to three years, but its one hour of fun, jokes, and not taking it seriously.

White is deeply connected to the South County community, having worked at South County Hospital for 28 years, and later at URIs Health Services. Additionally, her son and husband graduated from the University.

White inevitably decided to leave her job at Health Services, where she had worked for seven years before her Parkinsons diagnosis.

The kids are wonderful, says White of the graduate students she has spent so much time with. They include everyone in everything, and they make you want to come back next week. It keeps you going.

During the recent session, Patton, Shorr and Swider, passed out exercise aides, including colorful hollow rods referred to as boom whackers, sparkly ribbons to direct arm movements, and circular neon mats that help to mark foot placement during the activities.

The exercises in the guided class work to improve balance, strength, flexibility, and cardiovascular health while supporting cognitive functions that tend to diminish as Parkinsons progresses.

During evaluation days, which occur at the beginning and end of each semester, group members take a multi-level balance test that is used to gauge their fall risk.

The exercises are incremental and continuous, but repetition of these movements is what strengthens participants ability to keep and recover their balance, and allows them to minimize the amount of time it takes for them to get back up on their feet, says Julia Johnson, a a first-year doctor physical therapy student volunteer, formerly of Portales, New Mexico.

Patton explains how Parkinsons attacks the cognitive connection between action and thought, making multitasking increasingly difficult. Oftentimes, individuals with Parkinsons need to focus on one thing at a time, because they have lost the automaticity of movement, says Patton.

Many of the participants who attend PEG meetings are URI alumni, leading to a strengthened bond between instructors and participants.

Shorr describes the rewarding experience of holding each meeting and forming a connection with participants. Not only are we helping them physically, she says, but were a big social piece in their life, and I dont think you realize that until you enter a leadership position within the group.

Membership to URI PEG is free of charge, and people living with Parkinsons at any stage of the disease are invited to attend. The recruitment of new members is another responsibility of the students involved with PEG.

In addition to posting on local Facebook groups and online forums for the Parkinsons community, the graduate students also posted flyers around campus, at local senior centers, and nearby physical therapy clinics as a part of their capstone course.

In 2021, Assistant Professor of Physical Therapy Christine Clarkin and Associate Clinical Professor Anne Marie Dupre, who are the primary organizers of the program, and have conducted prior research on neurodegenerative diseases, were named the recipients of a $10,000 grant from the Parkinsons Foundation to support the development of PEG.

Clarkin also received a grant from Brown University as part of the Advance-CTR supported by the IDeA-CTR grant to organize and assess the need for and feasibility of an interdisciplinary clinic for people with Parkinsons, which was held in spring of 2023.

Many PEG recruits were connected to the program through their prior interactions with Clarkin, having been treated at the clinic, and contributing as research subjects to her earlier studies on the disease. Attendance varies each week, but there are around 30 recipients on the email list who have attended in the past, says Patton

Specific exercises are emphasized according to each participants individual goals and obstacles, many of which focus on the core of the body so that in the event of a fall they will ideally be able to get themselves back up off of the ground (or find a way to summon help if they are injured).

If they do end up on the floor, says Swider, they at least have the education from us to get back up safely. Promoting independence is huge for us.

If you or someone you know is living with Parkinsons and is interested in learning more about the services provided, attending a session, or accessing more resources, contact Clarkin at chrisclarkin@uri.edu)

Sessions are held every Friday in the Physical Therapy Department at 25 Independence Way on campus from noon to 1 p.m.

###

This story was written by Samantha Melia, a senior journalism and political science major at the University of Rhode Island and an intern in the Department of Marketing and Communications

Read the rest here:
Doctor of physical therapy students run exercise program for People Living with Parkinson's disease - University of Rhode Island

Read More..

Dieting to lose weight is one thingand there are plenty of ways to do itbut the macro diet, specifically, is more than a weight loss strategy. Counting macros instead of calories helps you better understand your food, ensuring that you eat nutrient-dense meals to fuel your body and mind while potentially helping you lose weight in the process. So, how does counting macros for weight loss work?

Serious athletes have long paid attention to their macronutrientsalso known as macrosas a way to optimize their performance. But more recently, macro-focused diets (also known as flexible dieting) have become popular among fitness enthusiasts and people who want to keep their weight in check. The macro diet, not to be confused with the macrobiotic diet, is all about counting the percentage of macronutrientsthose being carbohydrates, fats, and proteinsin the diet and hitting a specific percentage target of the three, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

Meet the Experts: Georgie Fear, R.D., the author of Lean Habits for Healthy Weight Loss; Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Amy Goodson, R.D., C.S.S.D., registered dietitian; Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

So what is the macro diet all about and is it something worth trying? Here are the answers to all of your questionsincluding exactly how to get started.

The idea behind the macro diet is pretty simple: Instead of staying under a calorie threshold, you focus on getting a certain number (typically grams) of macronutrientsprotein, carbohydrates, and fatinstead. Depending on your goals, you can adjust the amounts of protein, carbohydrates, and fats you consume to slim down, build muscle, or maintain your weight.

Macronutrients are the three types of nutrients that provide you with most of your energy: carbohydrates, protein, and fat. Micronutrients, on the other hand, are the types of nutrients that your body uses in smaller amounts, like vitamins, minerals, antioxidants, and phytochemicals.

Most foods have two or even all three different macronutrients, but theyre categorized by the macronutrient of which they contain the most. For instance, chicken is a protein even though it also has some fat, and sweet potatoes are considered a carb even though they have a bit of protein.

Not all macronutrients are created equal. The quality and amount of different macronutrient groups might determine if your blood sugar falls or stays stable, if you have steady energy or are all over the place, and how much you eat at a sitting, says registered dietitian Amy Goodson, R.D., C.S.S.D. All of those things factor into how well youre able to stick to your healthy eating plan.

For example, here are healthy choices in every macronutrient category:

Carbohydrates: Healthy carbs are typically high in fiber, including whole grains, legumes, leafy greens, potatoes, and fruit.

Proteins: Good picks for healthy, lean proteins: chicken, turkey grass-fed beef, fatty fish (like salmon and mackerel), eggs, and plant-based options like beans and chickpeas.

Fats: Satiating, healthy fats include olive oil, avocado, nuts, and seeds.

There are several benefits in counting macros versus counting calories. First, it may help you make more nutritious choices by forcing you to consider the quality of your food. For instance, lets say youre following a calorie-counting diet and are allotted 200 calories for your afternoon snack; that means you could eat something healthy like an apple and a tablespoon of almond butter, but it also means you could eat 200 calories-worth of a non-nutritious snack to satisfy your cravings. When youre counting macros, you need to choose a snack that would fit your macro plan.

And if weight loss is your goal, counting macros has one major benefit: People following a macro diet tend to eat a little more protein than the average eater. Protein requires more energy to digest and use than carbs or fat, plus it dampens your appetite, says Georgie Fear, R.D., the author of Lean Habits for Healthy Weight Loss. So, a macros diet could help you feel more full between meals.

Perhaps the biggest benefit of a macro diet is having the flexibility to choose foods you truly enjoy, as long as it fits your macro plan. Finding a good balance of nutrient-dense foods is important, but choosing an IIFYM plan allows you the freedom for an occasional indulgence, which, for many people, makes it easier to stick to in the long-run.

In some cases, counting macros is easier than counting daily calories, but not always. It can be a simple process if youre following basic guidelines, like filling a specific portion of your plate with protein, carbs, and fat. But meeting specific number goals (like aiming for X grams of protein per meal) isnt really any easier, Goodson says. As with any diet plan that focuses on counting, it can be rather time-consuming and difficult to sustain for the long term, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. For the average person, a healthy style of eating should not have to involve math skills, she adds.

The macro diet also tends to turn meal and snack time into a puzzle. It creates a macros Tetris game of trying to find something to fill in exactly what you need for one macro without going over on the others, Fear says. That can be tough since very few foods are made up of just one macro. While a cup of plain, low-fat Greek yogurt packs 20 grams of protein, for instance, it also has 8 grams of carbs and 4 grams of fat.

Finally, the macro diet can exacerbate or lead to disordered eating. Placing a lot of attention on measuring, counting, and recording macros can fuel obsessive habits around food. A macros diet may feel more restrictive as you need to hit your targets each day, explains Prest.

In theory, macros dieting can help you lose weight. But its not any more effective than counting calories or even just paying attention to your portions, Fear says. And in practice, it can be a lot of work.

Still, its worth trying if the whole puzzle-piecing aspect sounds like fun to you. If its enjoyable as a game, then macros counting helps someone to continue eating in a certain way when they might otherwise get bored, Fear says. But if that kind of attention to detail feels like a chore or makes you anxious, it may be tough to maintain.

Being aware of macros, not counting, can benefit most individuals with weight loss, notes Gans. Including protein and fat, alongside a high-fiber carb, aids in satietyhelping an individual to be less hungry, she explains.

If you are someone with an eating disorder or recovering from an eating disorder tracking macros may not be appropriate, says Prest. Gans agrees that if a person has a history of an eating disorder, it would be ill-advised to follow any diet that has restrictions or rules, she adds.

That depends on your age, size, and activity level. Those who work out need a different amount of carbs and protein than someone who is more sedentary, Goodson says. But in general, these ratios are a good place to start:

Now that you know which macro ratio works best, you can figure out the actual number of macros you need and keep track of them in three basic steps:

Again, this depends on your age, size, and activity level, as well as your weight loss goals. Use a calculator thatll factor all of this in, like the National Institutes of Healths Body Weight Planner.

Once youve got your calorie count, you can use your macro ratio to determine exactly how many grams of protein, fat, and carbs to eat each day. This involves a little bit of math, but you can save time by using a macro calculator, like the one from freedieting.com. Using this tool, we were able to learn that a woman eating 1,500 calories who exercises for half an hour most days of the week would need 150 grams of carbs, 112 grams of protein, and 50 grams of fat daily.

Now that you know how much of each macro you need, youll have to keep track of the amounts that youre actually getting from your meals and snacks. Just like with calorie counting, the easiest way to do this is with a food tracker app, Goodson says. Most mobile applications that help you track and log foods should provide a macro percentage of your overall diet, says Prest. Popular macros tracking apps include:

The whole idea of a macro diet can be overwhelming. This kind of detail-oriented tracking definitely requires commitment, and like calorie counting, it can be particularly challenging if you go out to eat a lot.

An easierthough less precisealternative is to just rely on your eyeballs, Goodson says. If youre looking to get your macros in and hate tracking food, a good rule of thumb is to make a little over a quarter of your plate lean protein and about a quarter of your plate whole grains or starchy vegetables (like sweet potatoes). Fill the rest of your plate with non-starchy veggies, which, when it comes to macro counting, are considered carbs. As long as some of the items on your plate have added fat (like salad greens tossed with a vinaigrette or chicken roasted with olive oil), you dont need to worry about making a space for fat on your plate.

And if youre still hungry, fill up on more veggies, Goodson says. This method wont guarantee that your macros line up with a 30/30/40 breakdown, but itll still ensure you get a decent amount of protein at each meal and arent overdoing it on the starchy carbs. Just as important, itll help keep your portions in check. Both of those things can help you reach your weight loss goals.

If you are looking to count macros for weight loss, you should consider seeking the advice from a registered dietitian to help you customize the macro percentages based on your activity level, age, and goals, says Prest. You can find a registered dietitian nutritionist in your area for guidance and support at eatright.org.

..

Marygrace Taylor is a health and wellness writer for Prevention, Parade, Womens Health, Redbook, and others. Shes also the co-author of Preventions Eat Clean, Stay Lean: The Diet and Preventions Mediterranean Kitchen. Visit her at marygracetaylor.com.

Madeleine, Preventions assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscienceand she helps strategize for success across Preventions social media platforms.

See more here:
Macro Diet 101: How to Count Macros for Weight Loss, Per Dietitians - Prevention Magazine

Read More..

When you hear the term military diet plan you may assume it to be a method that preps soldiers for boot camp. But that is not the case. In fact, the military diet lacks any affiliation with the military, and does not adhere to the nutritional principles employed in actual military practices, explains Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer. So what is it, then? Below, dietitians explain, and more importantly, detail the restrictive menus potential dangers.

Meet the Experts: Nichole Andrews, R.D.N., an oncology dietitian and author of Sugar Does Not Feed Cancer and Lauren Manaker, M.S., R.D.N., author of The First Time Moms Pregnancy Cookbook.

The Military Diet is a three-day eating plan that promotes weight loss, says Lauren Manaker, M.S., R.D.N., author of The First Time Moms Pregnancy Cookbook. Its claim to fame is its potential ability to help followers lose 10 pounds in one week when they adhere to a strict diet plan for three days followed by eating within a caloric limit for the remainder of the week, Manaker adds. The military diet limits followers to between 1,100 and 1,400 calories daily during the initial three days, says Andrews.

Andrews explains that although those who follow the military diet do so intermittently, others take more drastic measures and may adhere to the pattern for an entire montha plan that is said to result in weight loss of up to 30 pounds. However, as a registered dietitian, I strongly advise against pursuing such an approach, she says.

Essentially, the diet is low in fat and relies on calorie restriction to facilitate rapid weight loss, adds Andrews. Even during the four days off, individuals are encouraged to adhere to a low-calorie regimen of 1,500 calories or less.

Below are some examples of foods listed in the military diet:

Many fast foods, fried food, whole dairy products, sweets, and sugary drinks are avoided on the military diet, adds Manaker. Alcohol is also discouraged, as it provides empty calories and can slow down the bodys metabolic processes. Starchy veggies and white bread are also avoided.

Like most fad diets for weight loss, the military diet may help followers lose weight at first, however, due to its restrictive nature, the pounds are likely to return (and potentially even spike higher) when participants revert to their normal, everyday diets, says Andrews. This weight cycling, commonly known as yo-yo dieting, can have adverse effects on metabolism and body composition, making it more challenging to maintain a healthy weight in the long run, she stresses.

As a result, the military diets effectiveness in the long term is questionable, Andrews continues. Therefore, it is advisable to seek guidance from a weight loss registered dietitian to explore more balanced and sustainable dietary approaches for long-term health and weight management goals.

The safety of the military diet is a topic of debate among health professionals, explains Manaker. While it may result in short-term weight loss, the restrictive nature of the diet and limited calorie intake may not be sustainable or healthy over an extended period, she adds. It can potentially lead to nutrient deficiencies and does not foster long-term healthy eating habits.

If youre looking to lose weight, then the military diet should help you see results. But, it doesnt come without risk. In fact, the dietitians we spoke with for this story recommend against trying the diet.

Andrews says that the nutrient deficiencies associated with the restrictive diet can lead to health complications like fatigue, weakness, and impaired immune function, as well as mental and emotional drawbacks.

Individuals may experience heightened feelings of irritability, mood swings, and increased stress due to the physical strain and deprivation associated with severe calorie deficits, she says. Furthermore, the preoccupation with food, strict dietary rules, and constant focus on caloric intake can contribute to an unhealthy relationship with food, leading to feelings of guilt, shame, and anxiety surrounding eating habits. In serious situations, those feelings can escalate into disordered eating, she adds.

The military diets official website outlines its three-day eating plan as follows:

Day 1:

Day 2:

Day 3:

During the four days off, its generally advised to consume a balanced, low-calorie diet, aiming for around 1,500 calories per day or less, Andrews explains. Its important to consult with a healthcare professional or registered dietitian before starting any new diet plan, especially one as restrictive as the military diet, to ensure it is suitable for your individual health and nutritional needs.

If you believe you are struggling with an eating disorder and need support, call the National Eating Disorders Association helpline at (800) 931-2237. You can text HOME to 741741 to message a trained crisis counselor from the Crisis Text Line for free.

Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention, Everyday Health, SELF, People, and more. Shes always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care for our bodies. She earned a bachelors degree in journalism from Ohio University with specializations in women, gender, and sexuality studies and public health, and is a born-and-raised midwesterner living in Cincinnati, Ohio with her husband and two spoiled kitties.

Read the rest here:
Military Diet Plan: Pros and Cons of the 3-Day Weight Loss Method - Prevention Magazine

Read More..

The following is a summary of Serum Insulin-like Factor 3, Testosterone, and LH in Experimental and Therapeutic Testicular Suppression, published in the November 2023 issue of Endocrinology by Albrethsen, et al.

While insulin-like factor 3 (INSL3) is recognized as a Leydig cell biomarker, its response to hypothalamus-pituitary-testicular suppression remains less understood. For a study, researchers sought to investigate the concurrent alterations in serum concentrations of INSL3, testosterone, and LH during experimental and therapeutic testicular suppression.

Serum samples from three cohorts undergoing testicular suppression were analyzed: healthy young men treated with androgens (Sustanon); transgender girls (male sex assigned at birth) receiving 3-monthly GnRH agonist injections; and patients with prostate cancer subjected to surgical castration or GnRH agonist treatment. Serum INSL3 and testosterone were quantified using liquid chromatography-tandem mass spectrometry, and LH was measured through an ultrasensitive immunoassay.

Experimental testicular suppression in healthy men using Sustanon led to decreased circulating concentrations of INSL3, testosterone, and LH, which subsequently returned to baseline after suppression release. Similarly, transgender girls and prostate cancer patients undergoing therapeutic hormonal hypothalamus-pituitary-testicular suppression exhibited reduced levels of all three hormones.

INSL3 demonstrated sensitivity as a testicular suppression marker, mirroring testosterones behavior and indicating Leydig cell function. INSL3 measurements in serum could complement testosterone as a marker in male reproductive disorders, therapeutic testicular suppression, and monitoring the illicit use of androgens.

Source: academic.oup.com/jcem/article-abstract/108/11/2834/7180820?redirectedFrom=fulltext

Read this article:
Analysis of LH, Testosterone, and Serum INSL3 in Experimental and Therapeutic Testicular Suppression - Physician's Weekly

Read More..

Contact Us Today

Page 114«..1020..113114115116..120130..»

Home » Page 114