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In more ways than one, Thor Bjornsson is truly a mountain of a man. Now a recent video shows him getting some hard work during a gym session with Worlds Strongest Man Martins Licis.

Bjornsson is one of the best and most famous strongman competitors in the world. He has had roles on HBOs Game of Thrones, as well as winning the Worlds Strongest Man contest. As a result, he has become one of the most recognizable faces in the sport.

Another person who has begun to gain a more mainstream popularity is Martins Licis. Similar to Bjornsson, he is also a winner of the Worlds Strongest Man, taking the throne in last years contest. Subsequently, he has become more recognizable to people who are not as familiar with the sport, despite the fact that he was fairly well established to those in the know.

Nevertheless, it was quite the sight to behold when Thor Bjornsson and Martins Licis decided to train together. A video to Thors YouTube shows this epic collision of muscle, as the two hit various exercises. On top of that, the Mountain managed to set some new personal records for himself in the process.

To warm up, Bjornsson and Licis start off with kettlebell sandbag throws. They start off with 30kg (66.1lb), which both men hit easily. Then, Martins can be seen shaking his head in disbelief, as Hafthor explains that he is going to attempt to reach a new personal best by throwing a 43kg (94.7lb) bag up. However, after a failed first attempt, he manages to heave it up, and over the balcony in the facility.

Then the two men move to squats, which they do on a new machine Bjornsson had custom made for himself. Here Thor starts off relatively lightly, with 118.2kg (415lb), before moving to 229kg (504.8lb) for two reps then three reps. On the other hand, Licis is not seen doing squats here.

However, both Bjornsson and Licis take part in the final exercise: yoke pushes. Initially, they start with just some light pushing, but the competitors that they are, Thor wanted to make it a contest. Whoever could push farther in one minute would win. After an intense battle of rock paper scissors, it was determined Thor would go first, managing to go the length of his training area about two and a half times. Unfortunately, this would not be enough, as Licis was able to barely surpass him.

It really just comes down to rock paper scissors shoot, Licis joked, gasping for air.

This was quite the intense training session between Thor Bjornsson and Martins Licis. It is great to see two of the best strongman competitors in the world working to help each other get better.

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Two new tenants are coming to City Square Shopping Center, developer Kevin Nguyens retail center at the intersection of Bluebonnet Boulevard and Highland Road.

Later this month, F45, a boutique fitness concept that combines high-intensity interval training and functional training in a group setting, is scheduled to open in a 2,360-square-foot studio. The Australian-based fitness chain has more than 1,300 locations worldwide including three in the New Orleans area. This will be its first Louisiana location outside of New Orleans.

In May, The Great American Cookie Co. and Marble Slab Creamery will open a co-branded dessert location in a 1,920-square-foot space. The national chains have been jointly owned since 2008 and have begun opening jointly branded locations over the past few years.

The new tenants at City Square join another new fitness-related tenant, Strength Science, which opened a 1,600-square-foot studio in the center in November. Though both Strength Science and F45 are fitness concepts, they do not directly compete because Strength Science offers personal training services, while F45 is a group fitness concept.

The growth of the center, which is already home to a Lit Pizza, Izzos Illegal Burrito, Verizon Wireless, Classy Nails and Chase Bank branch is a testament to the demand in the area, says Clay Furr of Momentum Commercial Real Estate, which handles leasing for the center.

There are a lot of young people moving into the area, with Spring Lake, Fairhill and Harveston, Furr says. Plus, you have all the businesses that occupy office space down Bluebonnet so there is significant traffic and a solid base that is stimulating activity.

The center is also an example of how retail centers continue to evolve in the era of e-commerce. So far, the tenant mix at City Square comprises two fitness-related tenants, three food-related tenants and three service providers. Three additional spaces, including a 2,400-square-foot end cap space, remain available for lease.

This is the trend were seeing with retail, Furr says. Its a lot of service providers, gyms, doggie care, medical and fewer traditional retailers.

Nguyen has long-term plans to develop additional phases of City Squarea second phase across Bluebonnet from the existing phase, and a third phase further south on Bluebonnet from Phase 1. But so far, nothing is immediately planned for those additional developments.

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New fitness concept, ice cream and cookie outlet coming to City Square - Greater Baton Rouge Business Report

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5:01 AM ET

Jonathan SelvarajESPN

Sunday's 3-2 defeat to Belgium may have taken just a bit of shine off it but it's hard to argue that India's performance in the Pro League this season hasn't been anything but impressive.

Following an impressive double over the Netherlands', they beat world and European champions Belgium 2-1 on Saturday and could well have stayed unbeaten but for a bizarre back pass from Harmanpreet Singh that came after India had clawed back twice to level the match. As things stand, India are second in the points table, just behind Belgium, who are considered the gold standard in men's hockey at the moment.

Here are the things that have stood out about India's impressive start and the the things they would need to improve on.

What sets this team apart, says former coach Harendra Singh is their attacking approach. "This is what the Indian approach to hockey is supposed to be. That should be the Standard Operating Procedure. We have to press opponents in their own half. We started playing this way in the Asian Champions trophy (In 2019) and before that I tried it with the juniors at the junior world cup, but the senior team is doing this really well now," he says.

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Former captain Viren Rasquinha agrees with that assessment. "Perhaps in the past we were too respectful of the best teams in the world. When India played against Netherlands or Germany the approach would be to sit back and try to score on the counter. That meant there was always a lot of pressure on us. But now you are seeing India putting the pressure through high pressing. Teams like Belgium and Netherlands don't like to be pressed because they aren't used to something like that," he says. "We are intercepting almost every third pass because of the way we are pressurising opponents. And you can see that reflected in the possession statistics (a relatively even 48-52 in favour of Belgium in the previous encounter)," says Harendra.

Playing a high press is of course easier said than done. "It's one thing for a coach to say you need to be more attacking. It's another thing for the players to have the confidence or ability to do it," says former captain Jagbir Singh. The consensus is that a critical factor behind India's ability to fight on the opponent's turf is their much improved physical fitness.

"The key to being able to press is the fitness of the team. If the team is fit, you can experiment with how you want to play. I've always felt that the day the Indian team can get fit, we can roll on anyone in the world. Even if you lose the ball while pressing high, you still have the energy to fight and recover it quickly. The science is that players tend to make mistakes when they are fatigued. Now we are able to maintain the same intensity throughout the game," says Harendra. "There are no sudden drop-offs in the consistency of the team. It's not that you start out with a lot of josh (energy) and that goes down as the match progresses. The team is playing at the same level over the entire match," says Jugraj Singh.

Former captain Rasquinha believes that this ability to play consistently and not in patches is why the team has been able to recover after trailing in their matches against Netherlands and Belgium. In India's second match against Netherlands, the home side scored two goals in the final quarter to level the match and came back twice in the second game against Belgium before eventually going down. "With big teams if you concede one goal, it's easy to go down by multiple goals very fast. In the past Indian teams had a habit of putting their heads down, which wasn't a good sign. That's not happening in the recent matches," says Rasquinha.

What's also stood out for Rasquinha is the way India have started strongly in all their matches -- India scored inside 30 seconds in their first game against Netherlands and within 90 seconds in their first match against Belgium. "India are usually really slow starters. But in the Pro League, they have been starting their matches at a very high pace. It's a very Australian mentality to start matches on such a high throttle," says Rasquinha.

What is particularly impressive about the current Indian side is that they have managed to beat two top teams even while switching out multiple players -- seven players were changed for the match against Belgium. Reserve keeper Krishna Pathak has routinely alternated quarters with PR Sreejesh. And while Sreejesh's return to form was one of the reasons for India's showing, Pathak hasn't done badly for himself, even winning a player of the match award for his effort in the 2-1 win against Belgium.

"Everyone is being involved," says Jugraj Singh. "Even the players who are not in the side are expected to study the matches from the bench," he says. The fact that coach Graham Reid is using the Pro League as a testing ground, has come in for praise from erstwhile coach Harendra Singh. "You can't go into the Olympics banking on just 11 players. It's very important what Reid has done, giving playing time to nearly all the 30 players in the camp. It's going to be very challenging to pick a squad for the Olympics but that's the kind of headache you need," he says.

While they laud the Indian performances, experts also sound a note of caution. "What remains to be seen, is how India deal with the pressure of a big match. We are playing big teams but the pressure of playing a high stakes tournament isn't there. On Sunday we lost to Belgium but it doesn't mean anything because it's not a knockout encounter. The nature of the Pro League is that you have two tough matches and then you have a couple of weeks of rest. In that time you can work on your fitness, and look to improve your mistakes. In a tournament like the Olympics, you are playing maybe seven hard matches in less than two weeks," says Rasquinha.

The intensity and pace at which India is playing comes with its own trade-offs. "We did well against them, but Belgium's buildup from the baseline is better. The accuracy of their passing was also superior to us. There were a few mistakes from us especially because we were trying to pass as quickly as possible. We are clearly getting to where we need to be but we need to be a little more patient with our ball possession," says Jagbir.

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High press, improved fitness keys to India's impressive start in FIH Pro League - ESPN

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Most small business owners are never taught how to be a manager or a leader. As a result, they never learn to lead a team. And unless you can lead your team, you can never get the leverage required to build a big and profitable company.

On the Small Business Radio Show this week, Chuck Runyon, the Co-Founder of Anytime Fitness discusses how he grew his company to 4,000 franchise locations in 50 countries (including Antarctica). For example, Chuck discusses how mindset matters, how to seek trusted feedback and how to practice self-disclosure. An alternative to big-box gyms, the company runs smaller, neighborhood clubs featuring convenience, affordability, quality equipment and non-intimidating facilities.

Chuck discussed the five lessons for entrepreneurs seeking to become a better leader:

As a first step, Chuck suggests getting in tune with your emotions. He says no matter how youre feeling, welcome those feelings. Question whats causing them, and then seek to understand them. By knowing your emotions, personality, habits, and values, youll be better able to manage your stress, reactions, and overall decision-making.

Chuck believes that all leaders need feedback to be successful. He adds that by gathering feedback from different sources, inside and outside of the office, youll begin to discover behavior patterns that might impact your effectiveness. Be willing to see yourself through another persons eyes will give you invaluable insight on how your mannerisms, emotions, and communication style affect others and your business.

Chuck reminds us that good leaders are not afraid to be vulnerable with their employees. He reiterates that being vulnerable is not a sign of weakness. Its an acknowledgment that nobody is perfect and your employees will respect and appreciate you for it. Engage in storytelling, share personal information, be silly with your staff, and have one-on-one meetings to allow for more honest conversations. Allowing staff to get to know you on a personal level affects the way they see you. Youll learn more about yourself and how others view you.

People quit bosses not companies. Chuck states that seventy-nine percent of employees quit due to a lack of appreciation from their leaders. Get in the weeds with them, celebrate their wins, and be there for them if they fail. Encourage and empower them to take risks in order to continue improving and advancing. Provide opportunities for professional development such as conferences, events, and courses for personal growth. Your business is only as strong as your people.

Finally, Chuck encourages small business owners to take a moment to reflect on where you started, where you are now, and how you got there. Consider journaling, meditation, or mentorship to allow for natural reflection. If you journal, go back and read where you were a year, three years, or five years ago. Seeing how much youve grown will encourage you to strive for more. By measuring your growth and becoming aware of your progress and accomplishments, you can set more realistic goals to achieve as you grow yourself and your business.

Listen to the entire interview on the Small Business Radio Show.

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How the Cofounder of Anytime Fitness Built 4,000 Locations - Small Business Trends

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There are a lot of things to consider when you're working out, especially if your goal is weight loss. There isn't one perfect exercise, workout, or diet that will guarantee weight loss, but generally speaking, experts have found that incorporating strength training and cardio into your workout routine (along with implementing a nutritional plan tailored to your needs) can help.

"For weight loss, you need 250 minutes, or more, of physical activity in at least the moderate-intensity category in order to show appreciable weight loss," Heather Milton, MS, RCEP, CSCS, an exercise physiologist clinical specialist at NYU Langone's Sports Performance Center, told POPSUGAR. We'd be remiss if we didn't state that factors such as the amount of sleep you get, your genetics, and other variables, like stress, also play a critical role in weight loss.

If you're going from sedentary to physically active, "You're going to see changes, especially if you pair it with diet," Heather explained. As your body acclimates to exercise, the goal is to increase the amount of time you're physically active to a minimum of 250 or 300 minutes of moderate-intensity exercise (for example, walking at a brisk pace, hiking, biking, dancing, aerobics, and weight training) per week, Heather continued. You may be tempted to hit the gym for long durations of time, but Heather advises against trying to reach this time goal in one or two sessions. Instead, she recommends splitting it up throughout the week.

It's often assumed that doing more aerobic exercise, such as running, can help with weight loss. And although cardio can help you lose weight, Heather said, "There's more literature coming out for weight loss, especially if you pair it with diet, that if you can consistently do three days per week of resistance training, whole-body resistance training, that can have a very good effect for helping to lose weight because you're improving your metabolism at the same time you're burning fat." Resistance training is beneficial because it allows you to preserve your muscle mass while you're losing fat, which means your metabolism isn't affected, Heather explained.

It may take some trial and error to figure out a workout plan that works for you, and we recommend easing yourself into a fitness routine, especially if you're a beginner, then advancing the intensity and frequency as you begin to feel more comfortable with training. If you're looking for a more individualized plan, we suggest working with experts such as personal trainers, exercise physiologists, and registered dietitians to develop a program that's best for your lifestyle and goals.

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If You Want to Lose Weight, Try Strength Training at Least 3 Times a Week Here's Why - POPSUGAR

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When Lloyd Black arrived at Anytime Fitness in Semmes, Alabama, he inspired a few surprised glances. The 90-year-old came in wearing his personal favorite workwear and wanted to join the gym; hed been struggling to complete his household tasks and thought exercise might help him build strength and reduce his aches and pains.

Once he began working out there, Blacks dedication was an inspiration to the whole gym. In January 2020, they gave him the member of the month award.

He's been showing so much progress and over the past year he's been coming faithfully three times a week or if not more like every other day, Ashley Seaman, general manager of Anytime Fitness in Semmes, who nominated Black, told TODAY. We were going into a new decade and I wanted it to be a special member of the month this time. So I felt like he would be the perfect one.

Plus, his exercise outfits really grab peoples attention. The 91-year-old wears overalls in the winter and work coveralls in the summer.

The reason I wear them is very simple: I dont have much hips, Black, a retired principal from Semmes, joked to TODAY. If I get too active, I have trouble keeping my pants up.

Trending stories,celebrity news and all the best of TODAY.

The jumpsuits have another advantage, he said: They are very comfortable and warm.

When Black first started exercising he couldnt walk on the treadmill for too long before he became exhausted. Over the past year, he went from huffing and puffing through 10 minutes to easily walking for 30 minutes and he found a way around the treadmills challenging technology: Black asks Seaman to get it to run and I jump on it.

As his cardiovascular abilities have improved, Black started weight-lifting, too. He does leg presses and some upper arm machines. While it took a lot of practice and a little assistance, Black now helps other members.

He's just a friendly soul, Seaman said. It's cute because he will go to the other silver sneakers, the elderly members, and he'll show them how to use the machines.

While the older members like having someone their age help them navigate the gym and its complicated equipment, everyone eventually talks to him.

He talks a lot and people notice his overalls, Seaman said.

As a result of his work at the gym, Black finds it easier to mow the seven acres of grass at his house and tool around in his woodworking shop. He experiences less daily discomfort and moves more easily. He said the only health issue hes facing is his struggle to hear.

Even with all its positive impact on his life, Black doesnt exactly love the gym.

The fitness center is something you dont necessarily enjoy, but you enjoy having done it, Black said. You realize how much it helps. That is what I get out of it.

Since he received the member of the month honor, Blacks story has gone viral with many praises for his efforts. Seaman wasnt surprised.

He says that, even before his feet hit the floor, he will do his bicycles (exercises) in the bed and it helps them to get up and do things in the morning, she said. (He shows) that age is just a number it doesn't mean you can't get into the gym and it's never too late.

Black said he likes that hes inspiring others, although that wasn't his intention: If it helps others, Im glad to do it."

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91 year old in overalls inspiring others working out at gym - TODAY

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Sara Macefieldjoins Avalon Waterways for an Active & Discovery sailing on the Danube, which proves to be a lot more exhausting and rewarding than the usual sedate saunter along the river.

I know onlookers are laughing at me, but Im aching too much to care.Ive spent the last hour pounding Viennas streets during a jogging tour and on spotting a tempting patch of grass between the pretty flowerbeds of the citys Volksgarten park, I stretch out for a few relaxing minutes.

Admittedly, Im hamming it up for a jokey picture, but its a heavenly respite for my screaming muscles and Im reluctant to move as our super-fit guide Dominic pushes on.

Ive never jogged in my life and on several occasions during our 3.5 mile pre-breakfast run, I rather regret signing up.

But Id been intrigued by such a novel excursion, and it proves to be an ideal way to explore Viennas stately streets, its pristine parks and glorious Baroque architecture, which help to distract me from feeling as though Im about to collapse.

I note, wryly, that my two running mates and our two guides seem to be handling this much better and are barely out of breath but then, they are all experienced joggers, so my advice to anyone wanting to get the most out of this tour is to be fit or get in training.

That had been my original intention on spotting such a fleet-footed option in the list of shore excursions on this Avalon Waterways Active & Discovery Danube sailing.

Ive been on numerous river cruises, but the choice of pursuits on this voyage from Budapest to Linz is impressive and easily the most varied Ive seen.

Each day brings a choice of tours designated as Active (hiking, biking or canoeing); Discovery (wine-tasting, and behind-the-scenes insider tours) and Classic (coach tours, museum visits and beer-tasting).

Such a selection means that even though Ive cruised this section of the Danube four times (most recently just three months before), I enjoy a new set of experiences that give this sailing on Avalon Impression a completely contrasting flavour.

Price isnt an issue either as most tours are included, which is another bonus.

Having found my jogging legs, I then step out on my first hiking trip on a three-mile trek up the steep hills lining the Danube.

Rather over-confidently, I join the advanced group, which turns out to be an experienced bunch who make short work of the steep paths. It leaves me puffing to keep up, but the far-reaching views over the river make the effort worthwhile.

My favourite exertion is an idyllic 12-mile cycle ride from Krems to Spitz that takes us along deserted roads through vast vineyards and on to the cycle path that runs along the Danubes banks.

Were hitting a decent pace, which underlines that the clientele on this voyage are a world away from the traditional image of river cruisers.

Most of the 139 guests are American or Canadian, with a handful of Brits and Australians, and many seem younger than average. They are definitely fitter and this contributes to the more active feel of this voyage, though this isnt a prerequisite as there are enough non-sporty activities to try.

Such exertions leave me with a clear conscience when it comes to tucking into three meals a day and free accompanying wine that is generously dispensed by the helpful crew.

Buffet breakfasts and lunches are appetising, though I would have welcomed a wider choice, and the four-course dinners are good rather than outstanding. Particular highlights are the grilled beef tenderloin and pumpkin soup, which is so good it leaves a lasting impression.

Life onboard is well-organised and sociable, but I relish the haven of my Panorama Suite with its vast floor to ceiling windows that pull back to create a French balcony, and as my bed faces the windows, its an ideal spot to recover from exertions while admiring the passing views.

There isnt time to try everything on offer. I regret not opting for a canoeing trip and, following my jogging stint, I decline the early morning runs with the onboard adventure host, though his yoga sessions offer a more soothing alternative.

Walking tours offer a relaxing contrast too and Avalon Impressions overnight stop in Vienna brings me into the city for a more restful exploration on our second day there on an early-morning stroll that takes us into deserted streets before the tourist hordes descend.

Its my fourth visit, yet I see this imperial city with new eyes as our guide leads up Pied Piper-like into tiny winding passageways, hidden squares and ornate churches.

The high point comes when, with our stomachs rumbling, were led into a traditional Viennese coffee-house where laden breakfast tables welcome us with freshly-baked bread rolls with slices of ham and cheese, accompanied by pots of steaming hot coffee.

With my aching legs a constant reminder of my earlier experience, just 24 hours before, Im relishing this relaxed pace and, even better, I can tuck into this delicious spread knowing that Ive earned it.

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Leeds are sweating on the fitness of striker Tyler Roberts after he left Nottingham Forests City Ground on crutches following the 2-0 defeat on Saturday.

Roberts was introduced as a 59th-minute substitute and was welcomed to the game with a no-nonsense tackle from Forest midfielder Samba Sow.

The challenge left 21-year-old limping, although he did seem to shake it off and managed to finish the game.

However, according to Leeds Live, the Wales international was seen leaving the ground on crutches.

It is understood the crutches were a precautionary move.

Nevertheless, it is a worry manager Marcelo Bielsa could do with ahead of Tuesdays visit to Brentford.

Leeds have failed to score in their last two league outings, and will need to sharpen up in front of goal if they are to avoid having the Bees leapfrog them in the Championship table.

Bielsas men are currently in second spot, four points behind leaders West Brom.

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Leeds wait on fitness update regarding Tyler Roberts Onefootball - Onefootball

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When it comes to weight loss, you've probably heard, in more ways than one, to eat less.

There are three main types of weight-loss friendly foods you should focus on when cutting calories.

Credit: franckreporter/E+/GettyImages

It all comes down to calories in versus calories out.

And so on The focus of weight loss typically is to eat less, but what if you focused on eating more?

A major concern with the way we eat today is that we're filling up on a lot of foods that don't serve us well (i.e. fast-food, ultra-processed foods, foods high in sugar and saturated fats), and are falling short on the foods that not only provide us with the nutrition we need (fruits, veggies, whole grains, etc.) but that can actually help with weight loss, too.

If you're trying to lose weight (or just eat a nutritionally sound diet), here are three foods you should focus on getting in healthy amounts.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Eating has become overly complicated. Take one look at the vast amount of food products on supermarket shelves and you'll get a sense of why. The number of packaged goods, often overly processed and covered in marketing and nutritional claims sugar-free, fat-free, gluten-free, keto-approved, and the list goes on inundate us.

About 70 percent of our food and beverage supply is now considered ultra-processed, according to a July 2019 study published in Nutrients. This is concerning because research to date shows that consistently eating these types of foods is doing a number on our waistlines.

Observational studies (which show an association, not cause and effect) have found a connection between the increasing popularity of ultra-processed foods and the obesity epidemic. Researchers of a review paper published in December 2019 in Current Treatment Options in Gastroenterology looked at the research and concluded that these foods are contributing to weight gain and decreased satiety (feelings of fullness).

A small clinical study (which shows cause and effect) published May 2019 in Cell Metabolism had similar findings. The researchers in this study broke subjects into two groups: an unprocessed-foods group and an ultra-processed-foods group. They found that despite subjects being allowed to eat as much or as little as they wanted, and meals being matched for calories and macros, the people in the unprocessed-food group naturally ate about 500 calories less each day.

So how do we eat more whole foods? Well, most foods, even some of the healthiest, are processed in some way yogurt, oatmeal, chia seeds and so on. The issue here is ultra-processed foods those that are high in sodium and saturated fat, have a lot of added sugars and/or have artificial additives like sweeteners and coloring.

Here are some tips on how to swap whole foods for ultra-processed foods:

Fiber-rich fruits, veggies and whole grains are among the foods to eat to lose weight.

Credit: bhofack2/iStock/GettyImages

When we think of fiber, and eating more fiber, we typically think of how this nutrient helps keep us regular. But the truth is, the benefits of fiber go way beyond just digestion aiding in weight loss is another boon.

Fiber is on the list of foods to eat to lose weight because fiber-filled foods are typically lower in calories and are nutrient-dense, like fruits and vegetables, making them weight-friendly. And when you're eating more fibrous foods, you have less room for nutrient-poor foods that might be working against your weight-loss goals. Because fiber slows digestion and swells in your stomach (specifically soluble fiber), you feel fuller longer.

Adding more fiber to your diet is one of the easiest things you can do when trying to lose weight but the key is to try to get your fiber from whole plant-based foods first, versus more processed foods with added fiber although these will ultimately help with boosting your fiber intake too.

And this is something most of us can benefit from. About 95 percent of Americans fail to get enough fiber on a daily basis, according to a January 2017 report from the American Journal of Lifestyle Medicine. A September 2014 USDA report reveals that, on average, we're eating 16 grams of fiber per day. The recommended intake is 25 grams per day for women and 38 for men. As the 2015-2020 Dietary Guidelines for Americans outline, this shortfall is largely due to our lack of fruit, vegetable and whole-grain consumption.

So how do you get more fiber in your diet? Eat more weight-loss friendly foods: whole grains (like brown rice, oatmeal and whole-wheat bread and pasta), fruit and especially vegetables like asparagus, turnips, broccoli, artichokes, green peas and Brussels sprouts.

Protein-rich salmon and eggs are some of the best natural weight-loss foods.

Credit: Alexander Spatari/Moment/GettyImages

Getting adequate amounts of protein is crucial when trying to lose weight and for myriad reasons, as outlined in a June 2015 paper in the American Journal of Clinical Nutrition. First, protein is the most satiating nutrient (compared to carbohydrates and fat), and has been shown to help decrease overall calorie intake throughout the day.

Dietary protein is also a good food to eat to lose weight because it requires more energy to digest 20 to 30 percent of its usable energy is used for metabolism and storage compared to 5 to 10 percent for carbs and zero to 3 percent for fat. Getting adequate amounts of protein also helps your body hold onto lean muscle tissue, which is more metabolically active, keeping your metabolism up (and your body burning calories).

How much protein do you need? A December 2019 review paper published in Advances in Nutrition found that for most of us, the Recommended Daily Allowance of 0.8 grams per kilogram of body weight per day is sufficient. But if you're trying to lose weight or build muscle, you want to increase your intake to 1.3 grams per kilogram per day (keeping in mind that a kilogram equals 2.2 pounds). This shouldn't be too much of a stretch for most of us; we're currently eating 1.1 grams per kilogram, the study notes.

To put that into perspective: A 180-pound person who's trying to lose weight should get about 106 grams of protein a day.

If you're looking to up your protein intake, here are some of the best sources: eggs, salmon, white fish, chicken breast, tofu, farro, tempeh and beans.

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The 3 Best Foods to Eat to Lose Weight - LIVESTRONG.COM

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Friday, February 07, 2020 4:30 p.m. CST

By Lisa Rapaport

(Reuters Health) - - Obese teens who diet to lose weight may have more success if they also focus on getting enough rest, a small study suggests.

"Sleep deprivation may be associated with increased caloric intake, and decreased physical activity, resulting in obesity," said senior study author Dr. Juan Manuel Malacara of the University of Guanajuato in Leon, Mexico.

To see if extra sleep might make it easier to lose weight, researchers asked 52 obese teens to eat 500 fewer calories per day than usual. Then, they chose 25 teens at random to follow a personalized sleep plan designed to help them get up to an extra hour of rest at night, while the other 27 kept to their usual sleep routines.

After four weeks, teens on sleep plans increased their average sleep time by about 1.2 hours a night and lost an average of 2.1 kilograms (4.6 pounds). Without the sleep plans, teens only increased their sleep by about a half hour, on average, and they only lost an average of 1.2 kg (2.6 lb).

The results suggest that promoting extra sleep may help dieters succeed with weight loss, Malacara said by email.

"Sleep can influence the secretion of hormones that regulate appetite, (reducing) craving for food and (making people) more likely to be successful in cutting calories," said Tianyi Huang of Brigham and Women's Hospital and Harvard Medical School in Boston.

"More sleep will make people feel less sleepy or fatigued during the day, then people are more likely to work out more, leading to higher energy expenditure, which is good for weight loss," Huang, who wasn't involved in the study, said by email. "Sufficient sleep can also reduce stress, which is known to favor weight gain."

Beyond its small size, another limitation of the study is that researchers didn't follow the youth for longer to determine whether sleep might impact their odds of achieving sustainable weight loss. Researchers also relied on teens to report sleep time in diaries and didn't objectively measure how much they slept.

The study also didn't look at exercise, or at what teens ate.

In theory, however, better-rested adolescents might be more conscious about choosing healthier foods and less likely to succumb to the temptation of high-calorie, high-carb sweets and junk foods, said Anna Rangan of the University of Sydney in Australia.

"Shorter sleep duration increases the time available for eating, especially in the evening where sedentary activities, such as watching television, and snacking on highly palatable and energy-dense foods are common," Rangan, who wasn't involved in the study, said by email.

Parents may need to encourage teens to change their evening routines, said Kristen Knutson, a researcher at Northwestern University in Chicago who wasn't involved in the study.

"One way to improve the sleep of teens is to avoid bright light at night, particularly right before bedtime," Knutson said by email. "This includes light from smart phones and tablets - although getting teens to put these away at night may be challenging."

The effort is worth it, though, to avoid poor sleep becoming a lifelong problem, said Stacey Simon of the University of Colorado Anschutz Medical Campus and Children's Hospital Colorado in Aurora.

"Health habits learned in adolescence often continue into adulthood, so learning good sleep and eating strategies in adolescence is critical," Simon, who wasn't involved in the study, said by email.

The longer teens experience obesity, the greater the risk of future health problems such as cardiovascular disease and type 2 diabetes, Simon added.

SOURCE: https://bit.ly/371rU5i Journal of Adolescent Health, online January 23, 2020.

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Teens who need to lose weight should quit staying up so late - KFGO News

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