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PETALING JAYA: It seemed an uphill task, but overweight musician Muhammad Helmi Shahuddin kept at overhauling his lifestyle and following a strict diet plan.

The result of his perseverance losing over 50kg and bidding adieu to diabetes and high blood pressure.

Having struggled with his weight for most of his life, the 33-year-old revealed that it was not until two years ago that he decided to turn his life around and reduce his over 120kg frame.

He adopted the keto diet and the one meal a day (OMAD) plan, a form of intermittent fasting stretching 22 hours daily with just a small window to eat.

Also known as the ketogenic diet, it involves a low-carb, high fat eating plan that drives the body into a state of ketosis, whereby the body uses fat as a primary fuel source instead of carbohydrates.

It started when I met a friend who lost a lot of weight and I asked what was his secret.

He told me about a weight loss expert called Dr Eric Berg who has these Youtube videos, which I started to look up, said Helmi.

After watching the videos, the guitarist was inspired to embark on his weight loss transformation.

I started to diet during Ramadan in 2018. I would only drink plain water for sahur (pre-dawn meal) then break fast by eating two pieces of beef patties, three eggs and some salad.

Ever since then, Ive been following the keto diet by eating high fats but no sugar and no carbs, said Helmi, who lives in Subang Jaya with his wife Yazrin Azrina Yunus, 33.

Following this, Helmi dropped to a much healthier weight, recording 71kg at his lowest.

When Helmi went to see his doctor, Dr Ng Siew Nee six months after his weight loss, she was impressed.

Last month, I was cleared of diabetes, high blood pressure and dirty urine, said Helmi, who now weighs 77kg, with muscles to show.

I go to the gym about three times a week and have started to take some carbs to build up muscles.

These days, Helmis menu includes five eggs daily plus beef or chicken breast and some vegetables. He also regularly fasts for 22 hours a day.

When I was trying to lose weight, I would fast for 16 to 17 hours only. But now Im used to a 22-hour fast.

I eat only once a day at 2pm. My body is used to it, he said.

Since losing weight, Helmi said he was now more confident and energetic when performing onstage.

Ive always been heavy. When I was 15, I weighed about 80kg.

People would make fun of me. People treat me differently now, said Helmi, who mostly performs in concerts and TV programmes.

He just finished a gig as a guitarist for Ramli Sarip and Ella at Istana Budaya and played in the house band for TV show Gegar Vaganza and Mentor Milenia.

Helmi, who has a music degree from UiTM Shah Alam, credited Dr Ng for motivating him to lose weight, saying: She is a one-in-a million doctor who is an excellent motivator.

My wife is also very proud of me that I managed to lose weight and become a healthier person.

Dr Ng said after seeing Helmis successful weight loss, she too began fasting and taking on a low-carb diet and shared it with her patients.

As its not yet very popular among mainstream medicine practitioners, Im trying my best to share it. Hopefully, more people will benefit, she said.

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Striking the right chord with keto - The Star Online

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As it turns out, there are a slew of factors that affect weight lossdiet and exercise are only two of them. It also depends on your starting weight, your age, and your gender, says obesity expert Matthew Weiner , MD, bariatric surgeon at Tucson Bariatric. Dr. Weiner explains that the best way to predict how much weight you can reasonably lose with basic dietary and exercise adjustments "is by calculating 10 percent of your total body weight."

For example, if youre starting weight is 150 pounds, you can expect to lose about 15 pounds at first through diet and exercise alone. Beyond that, weight loss can become a tad tougher (though not hopeless!). Your body naturally will begin to resist losing much more weight than around 10 percent thanks to its caveman impulses, explains Dr. Weiner. It will work to maintain your fat and energy stores to preserve your body.

Dr. Weiner notes that younger adults can sometimes lose up to 20 percent of their body weight through straightforward diet and exercise. But for postmenopausal women, for example, it might only be 5 to 7 percent.

Weight loss is also generally less speedy for women compared to men, alas. Men do tend to lose weight faster than women, but when you look at the total amount of weight loss [over time] its not as different as you might think, Dr. Weiner explains. It might take men two to three months to lose 10 percent, while it takes women five to six months. (*Glares.*)

Now that you understand those major physiological influencing factors, here are 20 possible behavioral reasons for why your weight just isn't changingand what you can do to overcome each one. (Psstt, you may be doing one or even a few of these!)

Raise your hand if youve ever thought something like the following after weighing yourself: Im still losing fat, Im just strength training really hard and gaining muscle.

Most of us have done it, but the problem is, Dr. Weiner says it doesnt work that way: Muscle is similar in density to water (while fat has a higher density) so its not an apples-to-apples exchange. In other words, refusing to reevaluate your weight-loss strategy because youre working on building muscle can result in your fat composition staying put.

A good thought experiment is comparing one pound of muscle to a 16-oz. can of soda [which has a similar density], Dr. Weiner explains. Imagine adding that much muscle to your bodyyou would see it.

In other words, you would notice yourself actively building enough muscle to tip the scale toward a higher number...so if you basically look the same, think about something other than muscle gain. Consider tweaking your diet a bit to create a caloric deficit to move the needle, or try HIIT workouts to get your heart rate up and burn fat.

If you consume fewer calories than you expend, Dr. Weiner says its definitely possible to lose about 10 percent of your total body weight through dieting alone. But if you want to lose more, you cant just keep cutting calories. You have to change the type of food you eat, he says, focusing more on the quality of calories versus the quantity.

For example, if you order in delivery for dinner every night, eating fewer restaurant-prepared meals every week for lunch will probs help you shed some pounds at first...but eventually, the weight loss is going to stop unless you make the switch to even healthier lunches (like made with fewer oils, dressings, etc.) on a consistent basis. Once youve changed the quality of your caloriesand are consuming better-for-you foods with more satiating poweryoull also naturally eat less calories, which can make weight loss continue past the 10 percent point.

Dr. Weiner says that its human nature to judge ourselves favorably, dismissing or underestimating our bad decisions and emphasizing our good ones.

Translation? Youre likely to pat yourself on the back for eating a salad on Tuesday, while overlooking the fact that you ate two bowls of B&J for dessert (and then still wonder why youre not losing weight). Tracking your caloric intake in a visible, tangible waylike in a food journal or on an app can help keep you accountable, and help you eliminate the bias we all have toward ourselves, says Dr. Weiner.

Generally speaking, protein has benefits: it fills you up (which means youll eat less food over time) and also helps you build muscle, skin, and healthy bones . But when it comes to weight loss, not all protein is created equal. Dr. Weiner warns about over-consuming animal proteinand the fat that typically comes with itbecause too much can lead to weight gain, and other health problems like diabetes.

Plant-based protein, on the other hand, is different (think: legumes, nuts, seeds, and whole grains). Dr. Weiner says you can eat higher amounts of these foods without worrying about negative effects on your health. Ive literally never seen a study suggesting that [sources of plant protein like nuts] cause weight gain, he adds.

Frustrated because youve been on your diet for three months and youve only lost, like, eight pounds? Before you freak out and try some new fad diet, think about whether your goal is just to lose as much weight as possible right this second, or to slim down healthfully over time, so you can keep the weight off permanently.

We tend to look at weight loss in the short-term, when its actually a long-term problem, says Dr. Weiner. There will be individual ups and downs every day, just like there are in the stock market.

Instead of taking a short-term POV on weight loss, consider looking at how your weight has changed over the last several years and how you would like to feel several years from now, too.

If youre blowing off diets focused on eating whole, clean foods (think: the Mediterranean diet) you might want to reconsider. Nutrition experts have known for a long time that diets full of whole foods, like fruits, vegetables, grains, and protein, are associated with better weight-loss results than diets packed with processed foods (like cereal, crackers, and prepackaged meals).

A 2019 study in Cell Metabolism further emphasized the benefits of a whole food diet; when participants ate diets similar in nutrients (e.g., similar amounts of protein, fat, sugar, and fiber), the group consuming processed foods showed higher levels of caloric intake and weight gain than the group consuming whole foods.

Yes, sometimes too much of a good thing can be not so good. Just because you swapped your nightly bowl of ice cream for Greek yogurt doesnt mean you can eat twice as much. The basic rule of " fewer calories in, more calories out " still applies, even when what youre eating is healthy.

The one exception? Dr. Weiner says you really cant overeat vegetables (seriously, the more you eat, the better). If you ate a pound of them every day, you would still lose weight because it would change your other eating behaviors, he explains, referring to the fact that if you filled up on veggies, you would reduce your appetite for other less healthy foods.

Remember the info about quality and quantity of calories above? The same applies to exercise, says Dr. Weiner, who suggests focusing on intensity versus duration when youre trying to lose weight by incorporating exercise.

If you want to walk for weight loss, you would have to walk 10 to 12 miles per day, he explains. Walking one or two miles, like so many people do, is good for you in a million waysbut weight loss isnt one of them.

Instead, if you want your exercise to yield weight loss, you could benefit from choosing activities that will boost your heart rate like boot camps, cycling classes, CrossFit sessions, or other high-intensity workouts that maximize cardio.

Gonna hit you with something totally shocking here: If youre drinking even one soda per day, you will never lose weight, says Dr. Weiner. Ummm, back up for a sec...is soda really that bad for you? Sorry, but yes: Dr. Weiner says when you drink sugar it drives up weight gain far more than when you eat it.

If youre hungry and eat a cookie you will be less hungry, or youll eat less at lunch; but when you drink 150 calories it doesnt impact your hunger at all, he explains. So you drink a soda, then you still eat a normal lunch, and all youve done is add 150 calories to your daily intake (versus splurging on a cookie and naturally course-correcting by eating 150 calories less later on).

Dr. Weiner also says working the night shift puts you at a major disadvantage. The disruption to your circadian rhythm, he explains, can lead to weight gainand switching back and forth between night and day shifts, like many people do in order to spend more time with family, is the worst of all. Its just nonstop disruption to an otherwise healthy, normal sleep-wake pattern.

For example, a 2019 study in the International Journal of Obesity observed weight loss over the course of 12 months in nearly 2,000 participants and found that those with less variability in sleep patterns were more likely to be more successful in their weight loss efforts.

Of course, not everyone has the luxury of choosing their work schedule or having a flexible boss. But if you are able to tweak your work schedule or work with your manager to avoid this, you should.

Never underestimate the power of keeping your body moving regularly throughout the day. Overly sedentary lifestyles make it harder to lose weight, says Dr. Weiner. If you wake up every morning and then sit at a desk for work, then come home and sit on the couch to watch TV, [weight loss] won't happen.

There was a time when eating frequent, small portions of food throughout the day was promoted as a way to lose weight, but science is beginning to show that the whole concept behind intermittent fasting might lead to better results. Dr. Weiner agrees, saying that getting the right amount of calories in a short period of time followed by a longer period of time where you get little to no calories can be more beneficial to your health than eating all day long (even if its small, healthy meals or snacks).

You should talk to your doctor or a nutritionist before trying an intermittent fasting diet, this way they can help you figure out a schedule that makes sense for you. There are also some groups of people for which intermittent fasting is not recommended, like anyone with blood-sugar regulation issues (e.g., diabetes) and pregnant people.

Can drinking water really help with weight loss, or is that just an urban legend? Its for real: A 2014 review of studies published in the Journal of the Academy of Nutrition and Dietetics found several links between water consumption and weight-loss results.

Basically? Yeah, you should be drinking more water.

Not to be a killjoy, but your bi-weekly happy hour could also be interfering with your goals. Alcohol is connected to weight gain for a few reasons: For one, it contains empty calories (which can grow astronomically high when you start drinking cocktails), and two, it changes your relationship to food.

People typically eat more when they drink because their appetite is increased and they stop paying close attention to calorie consumption. Drinking alcohol may also negatively change the way your body burns fat .

Any medical condition that affects your hormones (like hypothyroidism or polycystic ovary syndrome), your insulin levels (like diabetes), or your blood pressure (like heart disease) will make it more difficult to lose weight.

Dr. Weiner adds that any injury which results in limited mobility can also contribute to weight gain, partly because it can lead to muscle lossand less muscle means you are burning less when your body is at restand partly because it will reduce your ability to exercise regularly.

All the diet and exercise in the world wont cancel out the fact that its just plain harder to lose weight the older you are. In your 20s, you might be able to cut back on booze and cake for a few weeks when you want to lose five pounds, but in your 40s, its gonna take more effort.

Focus on resistance training to build muscle mass, which can ultimately help you burn more at rest, and in turn, jumpstart your weight loss if you're stuck.

Major life changes, like divorce or a death in the family, are often a trigger for weight gain. Stress-eating is a real thing , and when youre depressed youre typically not focused on counting calories or exercising (because it takes so much effort just to make it through the day).

Weiner recommends finding holistic ways to manage your stress, even if its simply low-impact cardio. And of course, if youre feeling depressed, dont hesitate to get help from a mental health provider .

While this is heavy stuff, it's important to be aware of the correlation between abuse and weight gain. A history of sexual abuse is often linked to weight gain , in particular, and the number of people who have been sexually abused, especially at young ages, is staggering: According to the National Sexual Violence Resource Center, one in three American women report experiencing some kind of sexual violence in their lifetime.

Whether youre a child or an adult (and whether or not your history is affecting your weight), there are resources that can help victims of sexual violence or other abuse.

A possibly hidden reason why youre struggling to lose weight: Youre on a medication that can cause weight gain as a side effect. This includes diabetes medications, antidepressants, and steroid medications, among others .

Dr. Weiner suggests talking to your physician about your medications; sometimes they can be adjusted to make weight loss more possible.

If you find yourself desperately craving food at all costsand its sabotaging your diet and exercise effortsyou could be dealing with a food addiction . This doesnt mean youre not motivated or strong enough to defeat your cravings and lose weight; you may have developed an emotional reliance on food.

If you are prone to binging or gorging, focus nonstop on food, have trouble functioning in your job or personal life, or suffer from anxiety, depression, or insomnia, reach out to a health-care provider ASAP to be evaluated for food addiction. Its a type of eating disorder, and there is help available .

The bottom line: Clearly, there are a ton of reasons you might be struggling to lose weight, even if you are dieting and exercising more. If you feel you're dealing with any of the issues above, it's worth talking to your doctor, a therapist, or a dietitian to get help so you can reach a weight you feel comfortable and healthy at.

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Not Losing Weight? 20 Possible Reasons That The Scale Is Stuck, According To A Weight-Loss Expert - Pulse Ghana

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Just like being overweight for humans can lead to serious health conditionsthe same applies to dogs. According to the Association for Pet Obesity Prevention (APOP),55.8% of dogs are classified as over weight. To make matters worse, 95% of owners dont even know their pets are overweight, which the APOP refers to as the fat pet gap.

Dr. Alex Schechter, DVMatPure Paws Veterinary Care of Hells Kitchentells me, Dog obesity is a major problem with our New York dog population. Limited exercise, high calorie intake, and non-nutritious foods tend to be the major culprits.In general, most pet parents actually think an overweight dog is a normal healthy baseline.

The Farmer's Dog

Its very prevalent, Dr. Joseph Martins DVM and Certified Fear Free Professional atBelle Mead Animal Hospitaltells me of the dog obesity he sees in his practice. My guesstimate is over 50% of dogs and cats are overweight and over 20% are obese.So 70-80% of pets weigh too much and this problem is growing. Its getting worse nationwide every year and especially the past few years.

So what makes a dog obese, what kind of health issues can obesity cause, and with all the brands popping up promoting whole food diets for dogs are these a viable solution?

The American Kennel Club says that figuring out whether your dog is overweight or not is a matter of both appearance of the body constitution and touch. You should be able to feel your dogs ribs when you press the sides of their body. Extra weight can lead to a variety of issues including Type 2 diabetes, osteoarthritis, high blood pressure, a range of orthopedic issues, skin disease, heart and respiratory disease, and even decreased life expectancy.

The Farmer's Dog

While there arent many lifetime studies on dogs, Martins tells me, There is one on Labrador retrievers that shows that labs who are over fed get overweight and consequently get more painful arthritis at earlier ages. Many of these pets require life long arthritis meds for pain years earlier than if they were kept lean. Another shocking part of this study also showed that 50% of overweight dogs were dead by 10 years of age and that dogs kept at an ideal weight lived 2-3 years longer than overweight dogs. This is a huge statistical fact every pet owner needs to knowlean dogs on average live years longer.

Schechter is a fan ofThe Farmers Dog, a breed-specific customized dog food made from fresh ingredients thats delivered to your door, for his adult dog patients because he believes the nutritional value of fresh food is far superior than processed dog food. I recommend The Farmer's Dog for all of my adult patients. I think they have revolutionized the pet food industry with a simple conceptfeed our pets fresher nutritious foods. We vaccinate our patients to prevent disease and have them on monthly medication to prevent against gastrointestinal parasites and ticks. However, I think we often forget that food can also be preventative medicine!

Before and after pic of Jasmine

Pet owner Linda Glass transitioned to The Farmers Dog when her Dalmatian, Jasmine, who suffered from persistent diarrhea was diagnosed with various infections and put on antibiotics, but the diarrhea continued.I tried a variety of food changes and combinations, explains Glass. I added wet food to dry food. I even started boiling chicken and rice. Nothing worked. Then I came across an ad on Facebook for Farmers Dog. After the first week of eating their food, Jasmine went to the vet and she weighed 82 pounds. Two months later they weighed her at 64 pounds. The vet was so impressed. Her coat was shiny, she didnt have flaky skin, and she had very little shedding. I told the vet about the food change and provided them a leaflet with the ingredients, which is now part of her chart. Glass says the only thing that changed to achieve these results is the dog food and the diarrhea is gone. Its worth every penny.

Brett Podolsky, Co-founder ofThe Farmers Dogtells me, Weve heard thousands of success stories from customers over the years. Its one of the most rewarding parts of our day! Its a constant reminder that making a simple change from highly processed products to real, fresh food can have a transformational impact on health. We hear how easy it becomes for people to manage their dogs weight and help eliminate all kinds of other health issues like allergies and stomach problems.

The Farmer's Dog

Whats unique about The Farmers Dogs subscription-basedfresh food plans is that they allow people to tailor their dogs daily caloric intake to their very specific requirements based on breed, age, and a variety of other factors which are asked about during theonline questionnaire. Furthermore, the plan allows people to adapt their plan to their dogs changing needs.

A kibble bag offers broad, and vague guidelines that dont take into account an individual dogs needs, making it very easy to over-feed and kibble-bag guidelines will always err on the side of too much food, so you end up buying more, continues Podolsky. Dr. Ernie Ward who runs APOP has told us at Farmers Dog that hehears about so many pet owners feeding exactly what they suggest on the bag and those suggestions are too much.

The Farmers Dog is madefrom human-grade meat and vegetables that provides more bioavailable nutrients for a dog. Because our food is gently steamed, not processed multiple times at high heat like kibble, it also retains a lot of moisture and the natural nutrients from our whole food ingredients, which is another factor in keeping a dog healthy and satisfied, explains Podolsky. Kibble type dog foods, on the other hand, are dried and devoid of moisture, which is what allows for the long shelf life.

The Farmer's Dog

On why a customized diet is the way to go for our pets, Podolsky tells me, Customized plans allow people to precisely control their dogs caloric intake based on their very specific needs. If you have a 16-pound elderly Pug who needs to lose weight, thats a VERY different caloric demand than a 25-pound Rat Terrier who is younger and extremely active. Yet the guideline on a kibble bag might recommend that any dog between 16 and 25 pounds is fed between one and two cups. Thats a massive gap, and into that gap falls the health of too many dogs, even though the owner has the best intentions.

Martins is also a fan of whole food diets likeFreshpet,which creates meals from100% natural farm-raised poultry, beef and fish and incorporates fiber-packed vegetables and anti-oxidant rich fruits that are gently cooked without preservatives and kept refrigerated (and can be found at major retailers nationwide).

FreshPet

I am a fan of whole food diets like Freshpet that are properly nutritionally balanced using fresh ingredients that are prepared and cooked according to FDA and USDA standards, Martins tells me. Actually pets age 7-10 times faster than we do and dont live as long so maybe its even more important for them. So feeding fresh foods like Freshpet that are gently cooked but provide more moisture, high quality protein, more natural fiber, and highest quality antioxidants makes good sense and pets seem to feel better and look better.

Veterinary nutritionists know now more than ever that cats and dogs have their own species specific trace nutrient requirements different from each other and definitely different from humans, to keep their hearts and other vital organs healthy, continues Martins. Its imperative that owners know you cant just feed pets what people eat long term and keep up with their vital micronutrient needs.We are all constantly looking to keep our pets healthier, happier and living longer. One piece of the puzzle to do that right now is to keep pets from becoming overweight by feeding them the freshest, most balanced measured meals daily along with exercise.

Protein in the diet is essential for dogs. Dr. Gerardo Perez-Camargo DVM, VP of Research and Development at Freshpettells me,Freshpetdelivers to the pet twice the amount of protein and half the amount of carbohydrates than dry foods. Pets need protein to maintain, repair and grow muscle. Muscle is metabolically active, that means that it consumes energy.A dog with muscle will be able to burn more energy and maintain a healthier body weight than the same dog with a lower level of muscle in its body.

https://www.instagram.com/barkleydoodles

Like The Farmers Dog, Freshpet has heard stories from thousands of pet parents whove experienced incredible transformations once their pets have transitioned to Freshpet. Pet parent Melissa Stewarts 9-year old overweight Chihuahua Benji had a complete turnaround with his weight once she switched over to Freshpet.She tells me, After switching, he slimmed down and acts like he did as a puppy! It really is a miracle! He loves to go on walks and can jump on to the couch again. Benji is a happy dog and so am I!

Excerpt from:
With Dog Obesity Becoming More Prevalent Is A Whole Food Diet The Answer? - Forbes

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Protein is not only essential for satiating hunger, its also vital for feeding muscle repair and tissue growth Image Credit: Shutterstock

When it comes to diet and nutrition, many health-conscious people among us agree that protein is king. Particularly: the consumption of chicken and eggs. Diet trends, such as the Paleo, Atkins and the recent craze keto have all given emphasis to the importance of eating protein.

We all know protein foods, especially lean proteins, are an important macronutrient group to incorporate into your daily diet. Protein is not only essential for satiating hunger, its also vital for feeding muscle repair and tissue growth plus, your body uses protein to produce hormones, enzymes and other body chemicals.

- Jasna Kizhakkeveetil, Dietician, Aster Clinic, Al Qusais

Chicken is a lean meat with high nutritional value and eating it regularly will help you to stay healthy, says Jasna Kizhakkeveetil, Dietician, Aster Clinic, Al Qusais. As part of a balanced diet, eggs can provide many health benefits. A growing body of research suggests that eating eggs can also support weight loss. Eggs are rich in protein, low in calories and they boost metabolism.

- Dana Al Shakaa, Dietician, American Hospital Dubai

Dana Al Shakaa, Dietician, American Hospital Dubai, says eggs are high in vitamin D, selenium and protein, making it a healthy part of a balanced diet. Chicken is a lean protein and a low source of saturated fats if consumed boneless and skinless. However, chicken and eggs have no weight-loss properties, unless consumed in high amounts to replace carbohydrates, and this is not the ideal way to lose weight.

Ask any bodybuilding enthusiast or fitness-conscious person about his go-to source of lean protein and the answer is virtually always the same: chicken breast or eggs (mostly whites). Easy to cook, relatively cheap, and virtually devoid of fat and carbs, these two have (rightfully) ascended to the top of the fitness nutrition pantheon for pretty much everyone but vegetarians. What makes chicken and eggs so special for people into fitness?

Eggs and chicken, especially chicken breast, are considered high sources of protein, which is required in adequate amounts to build muscles and reserve your muscle, mass, says Al Shakaa. Adequate protein intake varies depending on each individuals calorie needs and exercise intensity.

For a long time, bodybuilders and fitness fanatics have been known to work down meals made of plain grilled chicken breast along with eggs. Kizhakkeveetil explains: This does not taste that great, however, its protein and low in fat. Egg whites are preferred because of the presence of cholesterol in egg yolk. Egg is around 35 per cent protein, 62 per cent fat and 3 per cent carbs.

- Abhinav Malhotra, Elite Master Trainer, Fitness First Middle East

Chicken and eggs are first class sources of proteins, which means they contain all the 20 amino acids (essential and non-essential) in them, helping in muscle repair and growth in the human body. They also contain good content of the amino acid leucine, which is primarily responsible for kick-starting the process of muscle protein synthesis (MPS) i.e., creating new proteins in the muscle cell leading to muscle growth, says Abhinav Malhotra, Elite Master Trainer, Fitness First Middle East. Without sufficient leucine in the protein source, MPS is hard to start, hence optimising leucine in every protein rich meal is the key.

Besides the high-quality protein, essential amino acids, choline, vitamin D and the right kind of fat, eggs are very easy and quick to cook, says Dona Mesmar, Kcal Nutrition Consultant, Gymnation. As a lean meat chicken will provide you with your RDA of niacin that helps your body produce energy from all the foods you eat and keep your nervous and digestive system healthy.

So, is there an optimal way to cook chicken and eggs for maximum nutrient absorption? Dana Al Shakaa, dietician, American Hospital Dubai, says, The cooking method does not affect absorption of the protein, but to keep it healthy it is recommended to use a cooking method that does not require the use of too much oil like baking, grilling, boiling or stir-frying, says Al Shakaa.

Skinned chicken breast is around 80 per cent protein, while eggs boast of a great bioavailability of all nutrients and essential amino acids. Soft boiled or scrambled eggs are pre-workout snacks, which can be consumed one hour before ones training, says Kizhakkeveetil. Hard-boiled eggs are hard on your stomach as digestion becomes difficult.

We also keep hearing that our daily protein intake has to be balanced.

According to RDA (recommended daily allowance), even a sedentary person requires a minimum of 0.8-1g protein per kg of bodyweight to maintain bodily functions and to synthesise new proteins to replace the ones broken down by daily wear and tear, says Malhotra..

Mesmar says, Daily protein requirements can vary from person to person with factors such as bodyweight, training intensity, end goals, etc, affecting the amount of protein that a person should consume. Your best option is discuss these factors with your nutritionist.

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Power of protein | Health Fitness - Gulf News

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- Young Gucci Mane has inspired many with his transformation photos

- Proud Mane moved from 229 pounds to 170 in just a year

- Mane's inspiring images have garnered massive reactions on Twitter

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At 170 pounds, Young Gucci Mane is proof that when one puts efforts at where they seek improvement, they could attain what initially seemed impossible.

When Gucci Mane first decided to lose weight, nobody knew about his desire to 'shred off' some pounds.

In just a year, he moved from 229 pounds to 170 pounds. And the young black man appears to indicate that it doesnt hurt.

However, he didnt say it was an easy accomplishment.

Unlike many who suggest a change in lifestyle to enable a big-time fat loss, Gucci Mane only indicated that attaining 170 pounds was the ''hardest flex Ive been working on since leaving home for college.''

READ ALSO: Halala: Young man graduates Cum Laude with Master's degree in maths

Briefly.co.za learnt that Mane did not share major lifestyle changes for his current results but at 170, Mane has certainly burnt some calories through his everyday habits and healthy tweaks to lose weight.

Young Gucci Mane shared inspiring images saying: ''The hardest flex Ive been working on since leaving home for college. One year of progress. 297 pounds vs 170 pounds.''

''Diet:

Don't starve yourself that ain't really healthy. You start to lose energy and without no energy, you lose all motivation. I still ate everything just in moderation.

Foods that were very high in fat I would drink water and eat my veggies first before eating it,'' he shared his secret to losing massive weight.

The motivating images of Gucci Manes impressive weight loss have garnered massive response with over 324,000 reactions and more than 28,000 shares on Twitter.

Proud Mane was not selfish with the steps he followed to lose massive weight.

''First thing I had to realize is that I needed to move at my own pace and that eventually, the weight will come off. So back in February 2019 I would start going to the gym about 3 days outta the week for about 45 -1hr

20min treadmill

15 min elliptical,'' he added.

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Young Gucci Mane shows off massive weight loss in inspiring photos - Briefly.co.za

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(Consumer Reports) - Think about how often you change your eating habits. Plenty of people jump on the bandwagon when they hear about different food fads in an effort to lose weight or eat healthier. But the nutrition team at Consumer Reports suggests ditching the hype once and for all and has some good advice to help us make better choices at mealtime.

What does ultra-processed mean? Lets start with peanuts straight from the shell; theyre pretty good for you. They have protein, healthy fat, and fiber. And if you turn them into fresh peanut butter, theyre still pretty good for you.

But when you head down the peanut butter aisle in the grocery store, be on the lookout for hydrogenated oils and added sugars. In peanut-flavored protein bars, peanuts may be little more than flavoring.

How about chicken? With chicken parts, what you see is typically what you get. But with chicken sausage, youre heading into the processed zone. Nuggets, which are often breaded, battered, and fried, areyou guessed itultra-processed.

A lot of ultra-processed foods are high in saturated fat, added sugar, sodium, and refined starches. They can also have added flavors, preservatives, and stabilizers.

Nutrition experts at Consumer Reports say that research even suggests that the mashup of ingredients in ultra-processed foods may cause disruption in the hormones that control hunger, encouraging overeating. Just one more reason to stick to fruit, vegetables, and other whole foods you typically find if you shop the perimeter of a supermarket!

So keep it closer to whole to make it more wholesome.

Read more here:
What is ultra-processed food and why is it bad? - Kotatv

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We understand. You were ready to change things in 2020. You wanted to torch fat, build muscle and get fit for the new year. But three weeks in, you haven't lost two stones and now you've started losing motivation. But fear not: we have a few tricks up our sleeves that can get you fit even if you are feeling a bit lazy.

You might think that the only way to get fit is to hit the treadmill or exercise bike an hour a day, every day, or to start doing heavy resistance training and full body workouts. And although all these activities would help you lose fat and build lean muscle mass especially if your diet is correct they also take considerable amount of will power to start.

Many people fall into the trap of changing their lifestyle too quickly, setting themselves up for failure. Swapping eating pizza every night and doing no exercising to having leaf salad and loads of exercising will send your body into panic mode and you are more likely to abandon your new, healthier lifestyle.

Small, incremental changes might not melt fat off you in one week but they will help ease you into a healthier lifestyle. And, of course, they will help you get fitter and slimmer, too.

We collected five strategies to help you on the journey to get fit(ter), even if you are feeling lazy.

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The below tips are just the tip of the iceberg but they should still make you more fit and mobile, boost your metabolism and your cardiovascular system as well. By introducing these changes and strategies into your life you can make the first steps towards getting leaner and healthier.

Put things out of the way

(Image credit: Getty Images)

Want to get your body ready for rigorous exercising? The best way to start is to get more mobile. Our modern lifestyle makes us stationary, we tend to sit and stand a lot, arms hanging next to our bodies, head tilted forward as we stare at computer and phone screens.

You can feel fitter by applying a few mobility changes to your everyday life. Change things up at home and at work. We place items we use more often in the most convenient places in cupboards and wardrobes, and as much as it is convenient, it makes our bodies more rigid, too.

Try moving things out of the way. Make yourself reach higher up or deeper down for everyday items. Place all the snacks in the most obscure place in the kitchen. Put the shoes in the top compartment in the hallway cabinet. Move the side desk farther away from the sofa.

These small changes will help you mobilise your joints and even get you to do exercises in the process. Frying pan on the lowest shelf in the bottom cabinet? Better do a squat to get it.

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(Image credit: Sundried)

Even if you aren't planning on moving more, drinking more can help boost your metabolism. And when we say drinking more, we don't mean teas or coffees, or even juices, but water.

Green tea and coffee is healthy to consume (not in industrial quantities, though) but they are also slightly diuretic so they will make you pee more. Water, on the other hand, will aid your guts to process food quicker and also help rid toxins from your body.

As for juices, they aren't completely unhealthy but you shouldn't drink more than a glass a day. Juices are high in sugar and regardless of the source of this sugar, since there are no fibres in them not even orange juice with bits is as fibery as an actual fruit they will spike blood insulin levels.

Water has also no calories and you can drink of it as much as you want. By drinking more water, you will also feel less hungry since your stomach will be more stretched.

In case you still feel hungry, you can try swapping your unhealthy snacks for some healthy protein bars and snacks. Protein takes longer to digest and many of the protein bars available on the market today are high in fibre and low on sugar, too, making them an ideal snacking option.

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You don't even have to do stunts like this to get fitter using an exercise ball

(Image credit: Trideer)

Exercise balls are amazing. They are a versatile piece of equipment, like resistance bands, and can be used for exercising as well as everyday activities. For example, sitting on an exercise ball when you watch TV or work on the computer requires you to use your core muscles, maybe not to the extent as when you use an ab roller but it is definitely a good start.

Sitting on an exercise ball will also naturally make you move around more. Not only do you roll forward and backwards a bit as you sit, making you use your ankle and knee joints more, but since you can't lean back, you are most likely to get up more often which in turn will help your metabolism and cardio system, too.

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(Image credit: On Running)

High intensity cardio exercises like running or jumping on a rowing machine burn a lot of calories. But they also require considerable amount of effort and are not ideal for people who are overweight.

This is especially true for running. Carrying extra weight will put more pressure on your joints and although running can make your bones stronger, it takes time to build up the base stamina to be able to run more efficiently.

At the beginning, you're better off with brisk walking. Brisk walking is the next best thing to running as it requires less effort but also burns calories and helps metabolism and cardio health, too.

You don't need any special gear either, although good pair of walking shoes or running shoes can make walking significantly more comfortable. To track your steps, get a fitness tracker or a running watch, these devices can also measure heart rate and calories burned.

Also, research showed that people who listen to music with higher rpm will walk faster, so you might as well get a pair of sweat-proof running headphones too. This will also make the walking sessions more enjoyable.

Try to swap some of your car journeys to walking sessions instead and also add a bigger walking session to your weekend plans. Once you get used to brisk walking, start adding some jogging intervals to your walks.

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HIIT (high intensity interval training) is the perfect workout for the time poor (although maybe it would be a push to call it lazy). HIIT workouts use short bursts of high intensity exercises to bring the heart rate up, followed by short intervals of low intensity intervals.

HIIT can effectively burn fat, not only during the workout but up to 24 hours after the HIIT session. It can also be done using a variety of equipment: there are indoor exercise bike HIIT classes as well as kettlebell HIIT workouts, or you can just use a jump rope if you want.

HIIT is also good because it is easier for many people to maintain high intensity exercising for shorter periods than it is to maintain a moderate tempo for longer (a.k.a. running). A HIIT workout can be over and done with in 20-30 minutes, just take your protein powder mix plus a banana and you're sorted for the day.

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How to get fit when you're unfit: 5 easy strategies that mean even lazy people can be fitter and healthier - T3

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As a busy stay at home mum of three, Ann Hynes joined her local Unislim class to learn how to live a healthy lifestyle and lose two stone.

Never in a million years did she think that 38 years later she would have become a successful business woman after building her own empire of classes and progressing through Unislim to become a trainer, recruitment manager and area manager.

I only joined Unislim to lose weight after I had my third child, Ann recalls.

I felt nervous about going along to my first class. However, the leader Victoria made me feel at ease. The other members were welcoming and I quickly felt part of the community.

Unislims ethos was amazing. It wasnt a diet - it was a lifestyle change which allowed me to achieve my target weight and maintain it. It was the perfect way to lose weight healthily and I knew very quickly that I wanted to be part of the team.

Ann started off covering for Victoria when she was off and loved it. I was thrilled when I got the opportunity to be a leader. It was the dream job. Flexible, great earning potential and the job satisfaction just made it. This is a brilliant role for the right person and I would encourage anyone who has the smallest inkling about becoming a coach to get in touch. You get fabulous training, ongoing support and we can work with you so this fits in with your life.

To get involved with Unislim, call 1850 603 020, email hello@unislimcomand visit http://www.unislim.com/become-a-leader.

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'I only joined Unislim to lose weight after I had my third child' - TipperaryLive.ie

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Callous In Wonderland

At family gatherings, my sister-in-law makes critical remarks about my appearance, like my shirt's very low-cut or I might want to lose weight before wearing the dress I have on. She only does this in front of others, and she says she just tells me because she cares about me. It doesn't feel that way. I'd really like her to stop.

Feeling AttackedWhen you're female, junior high never ends. The Hello Kitty knife in your back just gets upgraded to one by Cuisinart.

Women are said to be the "gentler sex," because we rarely see one drag another out of the bar by her ponytail for a parking lot beatdown. But women aren't better people than men. Female-on-female aggression just plays out differently less visibly, less identifiably than the male-on-male kind.

Psychologist Anne Campbell explains that women evolved to avoid direct confrontation physical fights or calling somebody out to their face and instead compete with other women through sneaky "indirect aggression." This is aggression that doesn't quite read as aggression, like the public shaming that wears the plastic nose and glasses of concern.

Another popular form of woman-on-woman sneaky sabotage is spreading mean gossip to knock another woman down the social ladder and maybe even get her ostracized. There's also "constructive criticism" supposedly well-intentioned remarks meant to stress a woman out, make her feel bad about herself, and get her to dim her shine.

Campbell believes women's tendency to use indirect aggression is "a result of their higher parental investment" the fact that they're the home and ground transportation for the developing fetus and are children's primary caretakers. A physical fight (or more male-style fighting words that led to a punchout-fest) could damage a woman's reproductive parts or kill her, and an ancestral woman's survival was key to her children's survival and to her passing on her genes.

People like you, who are repeatedly victimized by another person, often don't realize they never set any boundaries, never told the abuser to stop. This effectively sends their tormentor a message: "OPEN SEASON ON ME FOREVER! Keep doin' what you're doin'!"

Whenever your sister-in-law turns a family gathering into a forum on your weight or outfit, calmly assert yourself, saying only these words: "No more comments on my appearance, please." Be prepared for her to insist you're crazy, oversensitive, and unfairly accusing her. This is bait. Do not take it. Getting into any sort of debate allows her to cast you as neurotic and mean and cast herself as the victim.

Be prepared for her to "forget" and attack you again. Simply reiterate your mantra, in a cool, calm voice: "No more comments on my appearance, please." You'll shut her up without looking like the bad guy, but you'll both know what you really mean: "Inside me, there's a skinny person longing to get out, shove a Tide Pod and load of socks in your mouth, and put your head on spin."

My boyfriend and I recently discussed having children. I want them, but he's a little on the fence. He says he needs to be in a better financial place before thinking about kids. I wonder whether that's just an excuse to put off the topic indefinitely.

Worried

Children bring their parents a lot of joy and it helps to remember that as you're jazzwalking to the office so you can put your gas money toward your kid's fourth round of dental work.

Children are seriously expensive, so maybe your boyfriend just feels a serious sense of responsibility to support the little buggers while being unsure of exactly how many million bajillions that could take. Economist Daniel Ellsberg observed that we humans are deeply disturbed by ambiguity a lack of information about how things could turn out. Some people are so ambiguity-averse (aka uncertainty-averse) they'll opt for an immediate sure loss over the possibility of a future gain. It's why people sometimes sabotage a new relationship: They can't stand not knowing whether the thing'll tank, so they blow it up themselves.

To figure out where your boyfriend really stands, replace the ambiguity with information. Together, add up the costs of having kids (factoring in health care, emergencies, grad school, rehab, etc.). From that, project the date of his financial readiness. You might also ask him about any fears he has about having kids. Discussing them might shrink them or make it clear that he isn't daddy material and that you should start looking for a man who is. Though retailers allow you to return many items, even if they're slightly used, maternity wards don't work like that: "Excuse me, Nurse...these three kids turned out to be unexpectedly loud, sticky, and expensive, but I don't see your return policy on the receipts."

"Sir, those are birth certificates."

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Callous In Wonderland & Waking The Dad | Advice & Fun | Bend - The Source Weekly

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News

oi-Srushti Jayadev

Kriti Sanon recently wrapped the shoot for Mimi, in which she plays a surrogate mother. Her role in the film required Kriti to put on weight, but now that the shoot is over, Kriti will face the challenge of getting back into shape.

Kriti, who put on 15 kgs for her role in Mimi, now has to lose it all. The actress will be going on diet for the first time. Regarding this, she told Mumbai Mirror, "Now, the struggle is to get back into shape and have a great body again. Knocking off extra calories can be pretty tedious. I hadn't even worked out for the past few months, so even my mobility was down."

Talking about how it was a challenge to put on the weight for Mimi, "I didn't think I would be able to do this because I have always been skinny. In fact, I can eat everything, from pizza to pasta and dal makhani because I'm blessed with good metabolism. I hope I haven't lost that because of this film."

Kriti will be headlining the film and starring opposite Pankaj Tripathi in it. Mimi is the official adaptation of the 2011 National Award winning Marathi film Mala Aai Vhhaychy.

Kriti has stated that Mimi is one of the most beautiful scripts she has read. Mimi is a story about a young girl who wants to be an actor but ends up being a surrogate for a couple. The journey of being a surrogate mother changes her as a person. Mimi is being directed by Laxman Utekar, who has earlier collaborated with Kriti in Luka Chuppi.

ALSO READ: Kriti Sanon Pregnant? Here's The Story Behind It!

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ALSO READ: Kriti Sanon Announces Mimi's Wrap; Says The Film Is Too Close To Her Heart

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Kriti Sanon On Losing Weight After Mimi: It Will Be A Struggle - Filmibeat

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