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If you're worried that morning fasting will interfere with your cup of coffee, we have good and bad news.

"You can have coffee," says Sue Ryskamp, senior dietitian at Michigan Medicine's Frankel Cardiovascular Center. "But you can't put anything in your coffee. It has to be black. No sugar or cream."

Coffee isn't the only beverage you can have during your fast. Here's what Ryskamp recommends you can and cannot consume while fasting intermittently.

During your fasting window, it's no-cal drinks only, says Ryskamp. That includes regular or flavored water and unsweetened and herbal teas.

In fact, Ryskamp encourages people to drink some fluids during their fast in order to stay hydrated.

However, Ryskamp discourages diet soft drinks or anything else with an artificial sweetener, even though they're calorie-free. "I don't promote those because I don't like anything artificial," she says.

Researchers have also found that artificial sweeteners might make you crave sugar, which isn't ideal when you have to wait for many hours before you can eat.

Caffeine, on the other hand, like in coffee, might actually help you stave off hunger pangs by suppressing your appetite.

However, if you have high blood pressure, check with your doctor about your coffee consumption. Caffeinated beverages can cause your blood pressure to spike, which might not be an issue for someone with normal blood pressure but might be worth monitoring for people with elevated blood pressure.

There is an exception to the no-cal rule while intermittent fasting. If you prefer your coffee with cream and sugar, that's still on the menu with the 5:2 intermittent fasting method. The reason has to do with how you restrict your caloric intake.

The 5:2 method differs from the 16:8 method, where you're only supposed to consume calories during a certain period of time each day. The 5:2 method, however, doesn't restrict you to a certain time period. Rather, it restricts how many calories you consume for certain days of the week.

The 5:2 intermittent fasting method means that five days out of the week you consume a recommended amount of calories for your height, weight, age, and sex. But for two, nonconsecutive days of the week you cut your caloric intake down to about 20% to 25% of your recommended amount.

Therefore, you can consume whatever you like on the 5:2 method including a cappuccino at 8 am, if so choose. You just have to be aware of how that will count toward your total caloric intake on those two restrictive days.

Regardless of the various forms of intermittent fasting including alternate-day fasting, 5:2 fasting, and 16-hour fasting the goal is basically the same. By limiting the number of hours in which you allow yourself to eat, you're also limiting the number of calories you consume.

That means during the fasting period, you're not taking in any calories, which is why drinking no-cal fluids, like coffee, tea, and water, is OK as long as it contains no caloric additives like sugar or cream.

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Can you drink coffee while intermittent fasting? Yes, and other drinks you can have while fasting - Insider - INSIDER

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If youve been thinking about giving CrossFit a chance to become a part of your weight loss regime then let 28-year-old Milind Pandurang Jagres amazing transformation journey guide your quest. Jagre tells us that at his heaviest he weighed 102 kg and was motivated by his friends to start leading a healthier life before things take a turn for the worst.

My life pretty much revolves around these 4-5 friends that I have, and when they realised that I was not the same person (physically) that I was once was, they did not hesitate to speak their mind. And, Ill admit that their taut and straightforward observation about my physique was a little harsh and hurtful but I knew it was coming from a good place, he says.

I actually still remember the day the realisation to lose weight and get fit hit me. It was January 5, 2019 - a Saturday. I usually get up late on Saturdays, around noon, and on this particular Saturday afternoon, the moment I woke up, I was short of breath. It got hard for me to get off my bed, so I had to roll myself over just to get out of my own bedthis was my tipping point, he adds.

I remember entering the bathroom and just staring at myself, my swollen face and my out of shape stomach for a good minute or two. This was when I decided enough is enough! How did I even let myself treat my body like this? It was time to turn things around. I weighed 102 kg in January of 2019 and now in February of 2020 I weigh 82 kg. To be honest, it was not an easy task to get where I am today. It took constant hardships and I also had to make some changes in my daily life.

If I had to categorise my efforts, I would elaborate them via the below four points.

It was my friend, Monika, who introduced me to the world of CrossFit. She also wanted to lose some weight and get fitter, and that's when CrossFit came to our rescue. Looking back at it now, the biggest hurdle for me before even starting to work out was to actually show up for the class. I dreaded going to the first session as I thought everyone would smirk looking at me, and how out of shape I was. But, surprisingly, none of that happened. I remember my fellow CrossFitters were so supportive. They even helped me perfect my squats, burpees, kettlebell swings, push-ups, pull-ups, etc.

QUICK READ: 7 types of squat variations to build strong, toned legs

Now, it doesn't matter how much time you spend at the gym working out, your fitness journey is incomplete without following a proper diet. Since Ive lost 20 kg, so many people have come up to me asking for workout advice and fitness plans, but only a handful of them have asked about my diet.

If you want to take away one thing from this story, it should be that food is equally important. I spent my entire 2018 travelling and eating out. If there was a new restaurant opening upI was there before anyone else. Unfortunately, that took a toll on my body and I was not the same person anymore!

This was the hardest area for me to improve upon as I was a huge connoisseur of tipple. I think alcohol was the biggest contributor to my weight gain. I knew, if I could overcome this obstacle, I would be able to improve my health in a better and quicker way than expected. I motivated myself saying if I could do CrossFit five times a week, I can surely give up on alcohol, or have it occasionally with friends!

This was the last and most important step in my fitness journey. It totally depends on your mental health, how strong you are and what challenges you can take in life. A year of CrossFit, occasional long hikes, eating fresh food and no sugar have helped me change my mindset and lifestyle in a huge way. About a year ago, my friend, Anupam, told me, "your body is your temple, you need to make sure that you take care of it properly." And since that day I havent indulged in anything that harms my body or comes in the way of my fitness journey. I take enough rest between workouts and runs. In fact, all my hard work from this past year has propelled me to target a 100-mile run under 24 hours in the year 2021.

As I mentioned, my entire workout schedule depended (and still depends) on CrossFit. Apart from CrossFit, I do not do any other workout, except running every alternate day. If I could create a list of all the exercises that I did (and do), theyd include:

- Stretching

- Bear Crawl

- Push-ups

- Pull-ups

- Squats (Jump & Air)

- Lunges (Walking & Jumping)

- Sprint

- Bike

- Row

- Kettlebell Swings

- Jump Rope

- Planks

- Burpees

- Dumbbell exercises (push-press, thrusters, biceps, triceps, snatches)

- Sled pushes

- Step jumps and box jumps

I am sure I am forgetting more than 20 movements but you get the gist, right?

The biggest contributor to my weight loss and fitness diet was a no sugar policy. I took significant measures to cut down my sugar level from moderate to low to almost zero. The only sugar that I intake is in the form of some fruits, which are natural sources of sugar.

Apart from this, I have stopped going out for food and mostly end up eating home-cooked and fresh meals.

If you want to walk through my typical diet for a day, I would break it down like this:

- 1 glass of lukewarm water with lemon juice and honey

- 1 glass of water before heading to work

- 1 glass of black coffee while driving to work

- 2 glasses of water before I start with my breakfast

Breakfast: It typically includes a honey wheat bread sandwich with 2 slices each of tomato and cheese. There is one layer of spinach between 2 layers of tomatoes

- 1 cup of black coffee before lunch

Lunch: This includes home-cooked food and a no-dressing salad

- 1 cup of black coffee after lunch

- 6 glasses of water throughout the day before hitting the gym

Post-workout: Fruit smoothie which includes strawberries, blackberries, blueberries, banana, kiwi, dates, spinach, protein powder and ice and water

Dinner: Home-cooked food which is usually roti, rice, and sabji

- 2 glasses of water after dinner and before calling it a night

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

- I do tremendous portion control. In the past, I have had trouble controlling my portions while eating delicious food. Now, it is part of my lifestyle and dietary habits. It has helped me keep my belly in shape and watching my weight too.

- I never, I repeat, never, eat unhealthy and frozen food. A good example of unhealthy food will be fast food such as hamburgers. I used to eat some frozen food, but I entirely gave up on them for good.

- I eat only seasonal fruits.

- I monitor my weight every couple days, which helps you to stay on track.

- I go to CrossFit three times a week (Monday, Wednesday, and Saturday), and try not to miss any sessions.

- I run four times a week (Tuesday, Thursday, Saturday, and Sunday). The distance ranges from 3 miles to as long as 10 miles depending on the week.

- I sleep at least 6-7 hours a day and I think I will increase this in future along with the number of miles that I run.

- I have cut down my screen time (Netflix, movies, etc.). I use that time to read books and further strengthen my knowledge on fitness.

The most important thing to keep in mind is that you wont see any results in a day or two. Good things take time, all you can do is work harder every day. The biggest thing that worked for me was - planning things out. So, if you want to get fitter, I would highly recommend planning things such as your diet and exercise routine. Also, stick to this plan. You will be surprised to see the positive differences and changes over the period of months and will thank yourself. I will also recommend not overdoing stuff, and taking necessary rest and sleep.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 20 kg with the help of this diet & CrossFit routine - GQ India

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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 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 personalised 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 Womens 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 wasnt involved in the study, said by email. Sufficient sleep can also reduce stress, which is known to favour weight gain.

Beyond its small size, another limitation of the study is that researchers didnt 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 didnt objectively measure how much they slept.

The study also didnt 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 wasnt 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 wasnt 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.

Here is the original post:
Teens who need to lose weight should quit staying up so late: Study - Business Standard

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From the very beginning, Pandurang Mahadeo Kumbhar was an athletic person and used to love playing sports. However, when his sedentary work-life started taking a toll on his health, he decided to take charge. He lost a massive 23 kilos in just 5 months and regained his health. His weight loss journey is all the proof you need that anything is possible with sheer determination. Read on. Name: Pandurang Mahadeo KumbharOccupation: Software Validation LeadAge: 37 years

Height: 5 feet 4 inches

City: Bangalore

Highest weight recorded: 85 kgsWeight lost: 23 kgsDuration it took me to lose weight: 5 months

The turning point: Owing to my incredibly hectic lifestyle and sedentary job, my weight had touched a whopping 85 kilos. Since I had always been fit and healthy, the fact that I had gained a lot of weight really pained me. I was aware that I had become overweight and needed to get back in shape as soon as possible.My breakfast: Nothing

My lunch: I eat my lunch at 1 pm. I follow two meals a day diet plan as suggested by my dietician. It includes 1 chapati, a portion of rice, 1 vegetarian or non-vegetarian curry and lots of green salad and sprouts beans. I take only a cup of green tea in between two meals.

My dinner: Same as my lunch. I have my dinner latest by 8:30 pm.

Pre-workout meal: Nothing

Post-workout meal: Nothing

I indulge in: I did not have any cheat day in the last 5 months.

My workout: My workout routine is as follows:

For the first month, I ran for 10 kilometres every day and tried to cover it in 90 minutes. I took it up a notch in the second and third month and started running for 15 kilometres every day. After that, I made it a point to start cycling for 15 kilometres in addition to running. As of now, I have covered 2100 kilometres in just 5 months

Low-calorie recipes I swear by: A plate of cucumber salad

Fitness secrets I unveiled: I have realised that running is one of the forms of working out! So I make it a point to run as fast as I can.

How do I stay motivated? Whenever I feel like I am straying from the path of fitness, I make it a point to look at my old pictures. They are enough in itself to stay inspired and lose weight. Moreover, I used to wear size 38 trousers and XXL t-shirts earlier and now I can wear a size 28 pants and small size t-shirts. This feeling is INCOMPARABLE!

How do you ensure you dont lose focus? While friends and family members kept me motivated to stay fit and healthy, reading Times of Indias weight loss stories and Dr Dixits WhatsApp group also motivated me to lose weight and get back in shape.

Whats the most difficult part of being overweight? Battling unsolicited rude comments was one of the worst aspects of weight loss. I was body-shamed by people around me which made a huge dent on my confidence levels. Moreover, I wasnt able to everyday tasks with the same ease and it really bothered.

What shape do you see yourself 10 years down the line? Over the years, I want to achieve a V-shaped physique like Hrithik Roshan. What are the lifestyle changes you made? I made a couple of lifestyle changes and made sure to follow them strictly. Some of them are:

1.I completely gave up sugar and carbonated drinks

2. I made it a point to include protein-rich food items in my diet.

3. I started having a cup of green tea

Read this article:
Weight loss story: My t-shirt size changed from XXXL to S! Heres how - Times of India

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Want to boost your health and lose weight effectively? Do you wish to opt for the most natural way to do that? If yes, the Ayurvedic diet is your answer. It is basically an eating pattern that tells you what to eat and when to eat, as per your body type, in order to be fit and fine. Notably, the Ayurvedic diet exists for a thousand years and is based on the principles of Ayurvedic medicine. According to this diet regime, five elements constitute the universe. They include Akash (space), Teja (fire), Vayu (air), Jala (water), and Prithvi (earth). They, together form three body types (doshas) with certain energy circulating in each of them.

Ayurveda states that people with Vayu (space and air) dosha are thin and full of energy. Body functions that are dominant and optimum in them are breathing, digestion, and blood circulation. Whereas those with pitta (water and fire) dosha have a medium body buildup. Their bodies have controlled metabolism, right secretion of hormones and optimally functioning digestive system. Additionally, people with Kapha (earth and water) dosha have an impressive figure. Their immunity, strength, and muscle growth dominate.

Now that we have got an idea about the ayurvedic diet, lets also know about the food that you need to eat as per your body type.

The Ayurvedic diet states that you should include food containing all the six major tastes in your daily diet. The tastes include salty, pungent, sweet, sour, bitter, and astringent. Not including all of them in your food can give rise to food cravings and you will end up having something unhealthy.

People with this type of body energy are suggested to include warm dishes including salty, sour, and sweet tastes in their daily diet. You can eat citrus fruits, pickled food, salted fish, etc. Also, stay away from raw and cold food. Moreover, you must avoid the intake of caffeine.

If your body type is Pitta, you should have sweet, bitter, and astringent food and avoid consuming alcoholic drinks, spicy and fermented food. Additionally, you can eat lentils, pomegranate, broccoli, and other green veggies.

People with Kapha dosha should stay away from dairy products. Also do not have salty and heavy food. You can opt for food with astringent, bitter, and pungent taste like garlic, onions, and ginger.

More:
The Ayurvedic Diet: Follow This Eating Pattern to Lose Weight Effectively - India.com

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For over 50 years, saturated fats have been tied to heart disease yet recent research underscores that trans fats pose a greater concern. Despite this, dietary fats play an important role in our diets.

Learn how to make better diet choices by avoiding these fat mistakes.

Credit: Westend61/Westend61/GettyImages

Dietary fats help our bodies absorb fat-soluble nutrients as well as help protect our organs, produce energy and keep the body warm, according to the American Heart Association. But it all boils down to choosing the right ones.

Replacing saturated fats with unsaturated fats including monounsaturated and polyunsaturated fats (MUFAs and PUFAs), as well as fiber-rich whole grains, can benefit heart health, according to a June 2017 review in Healthcare (Basel). Because of this, we shouldn't lump all fats in the same category, nor can we expect the same benefit from all foods that contain fat.

To shed some light on how the nutrient can benefit your diet, dietitians weigh in on common fat mistakes people make when they're building a meal plan.

Fat is generally considered to be an undesirable macronutrient that people avoid when they're trying to lose weight. While it's true that all fats are more calorie-dense than other macros (fat contains nine calories per gram while protein and carbs have four calories per gram each), you can't assume they are all one and the same.

"There are several types of fats some of them are healthy and your body needs them to function properly," says Hayley Cimring, RD.

Dietary fat helps you absorb essential vitamins and minerals including vitamins A, D, E and K. It's also necessary for maintaining healthy hair, skin and nails and plays a role in blood clotting, muscle movement and managing inflammation, according to Harvard Health Publishing. And did you know fat is important for brain health, too? Omega-3 fatty acids, which are essential fats we get via our diets, help maintain healthy neural connections and cognitive function, according to an August 2018 article published in Current Neuropharmacology.

"The answer to keeping healthy and managing your weight isn't to cut out fat, it's to replace bad fats with good fats," Cimring says.

Include fat in your diet, but keep the focus on quality. Include heart-healthy fats such as nuts, fatty fish and olive oil in your diet. Saturated fats such as butter, lard, cheese tend to increase inflammation, while MUFAs and PUFAs help to mediate inflammatory responses. Be sure to include a small portion of healthy fat at each meal such as avocado on toast with breakfast, a loose handful of nuts for a snack or brush your chicken with olive oil before baking.

Low-fat yogurts usually contain added sugars to make up for the lack of fat.

Credit: pong-photo9/iStock/GettyImages

Because fat provides more calories per gram than other macronutrients, lower-fat diets are often the first line of intervention in weight loss.

But low-fat does not necessarily equate to healthier. "Low-fat and fat-free foods are usually promoted as healthy-eating options, and many people fall for this marketing gimmick. What they don't know is that these foods are often loaded with sugar and other additives that help improve their taste," Chiming says.

For example, a fat-free strawberry yogurt can contain as much sugar as a candy bar. And no one wants to be tricked into thinking that flavored yogurt is any healthier than candy.

If you must buy something low-fat or fat-free, read the nutrition label to make sure the product isnt loaded with sugar or additives and is actually lower in calories than its full-fat counterpart, Cimring says. Instead, choose the low-fat option over the non-fat to find a better balance between fats and sugars. The golden rule is to steer clear from manufactured and industrially processed fats and take in more real natural food fats that are good for your weight and health." Cimring recommends including avocados, olives, flaxseeds and fatty fish in your diet. But since all fat is calorie-dense, its still important to watch your portions.

Don't forgo portion control when it comes to healthy fats. "I hear a lot of people say things like, 'I add coconut oil and olive oil to everything,'" Shena Jaramillo, RD, says. A little goes a long way when it comes to fat intake. At a certain point, you aren't adding a lot of nutritional value to your day but you are still adding a lot of calories, which can lead to weight gain. Too much of a good thing isn't, well, good.

Nuts and avocadoes are perfect examples of healthy fat sources, but since they are packed with calories, you'll want to exercise portion control. A serving of nuts is just one ounce, according to the USDA. Because caloric values vary depending on the nut, one ounce (or a loose handful) ranges from 150 to 200 calories. You'll get 18 cashews in one ounce, 35 peanuts in an ounce and 24 almonds in an ounce, per the Cleveland Clinic.

And when we eat too many fats and focus on one food group, we miss out on the benefits of a balanced diet. Here's how your healthy plate should look like: Half of it should be filled with veggies and fruit (with the majority of the chunk being veggies), a quarter of the plate should be dedicated to healthy protein and the other quarter to whole grains, according to the Harvard T.H. Chan School of Public Health.

Include a bit of healthy fat like olive oil while limiting butter and avoiding trans fat. If you're eating too many fats regardless of whether they're healthy you may be missing out on heart-healthy fruits and vegetables as well as fiber-rich whole grains.

Keep the large containers of nuts off of your desk, pre-measure your portions or buy single-size serving bags for better caloric control. Remember that just because it is a healthy fat, doesnt mean it should take up a huge portion of your diet. Balance your macros to include protein; complex carbohydrates such as brown rice, quinoa, whole-grain bread (with around 4 grams per slice), beans and legumes; and focus on eating at least two cups of veggies per day.

Try to think of your diet holistically to get a better picture of health.

Credit: AndreyPopov/iStock/GettyImages

Classifying food as "good" or "bad" doesn't serve us in any positive way. "If we attribute moral value to our food choices, then we give food too much credit," Rachel Fine, RD, says.

"Instead, a judgment-free, habit-based approach works to build mindful eating behaviors that enable you to tune into your intuitive feelings of hunger, fullness and satisfaction." Psychologically, an inclusive approach allows for enjoyment of all foods. Once we grant ourselves unconditional permission to eat our favorite foods, we relieve the weight of responsibility that these foods hold over us. "We have to realize that no one food will ever make or break your health. Our food choices make up a larger part of our day, week or year," Fine says.

"An inclusive approach is key to long-term success. Instead of rules, make choices," Fine says. "Add more nutrient-dense, plant-based whole foods like fresh produce, nuts, seeds and legumes to your meals. Use each meal or snack as an opportunity to honor your personal preferences while feeling confident that your choice will play a role in your personal health, whether that is your physical health or your mental health, or both."

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Add Fat to Diet the Healthy Way by Avoiding These Common Mistakes - LIVESTRONG.COM

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PERRYSBURG, Ohio As an investigation starts regarding a Perrysburg wrestler seen on video wearing sauna pants to cut weight, some people are asking why the sauna suits and other devices for weight reduction are prohibited by the Ohio High School Athletic Association.

Many adults recalling their high school years have responded that they remember wrestlers at the time using sauna suits, plastic wraps, layers of sweatsuits and even garbage bags to reach a goal weight for competition. The practice of doing this, however, is not allowed according to the 2019-2020 OHSAA handbook.

"The OHSAA does not permit any practice that endangers the health and safety of the participants," the guidelines say. "Crash dieting, the use of diuretic, emetics and other drugs for weight reduction, the use of a sweat box, any type rubber, vinyl, or plastic sweatsuit or bag, hot showers, whirlpools or similar artificial heat devices for weight reduction is prohibited."

A "sauna suit" is a garment usually made from waterproof fabric that's designed to make the person who wears it sweat profusely, which would help a person lose water weight.

Wrestlers taking extreme measures to lose weight - often called "cutting weight" is nothing new, even though rules banning the practice have been in place for decades.

RELATED: Perrysburg schools investigate video showing possible wrongdoing on wrestling squad

RELATED: Pro wrestling fans, stars react to death of Hall of Famer 'King' Harley Race, 76

In 1977, the National Federation of State High School Associations implemented its rule that prohibits rubber, vinyl, and plastic-type suits. And in 1997, three tragic events in the world of college wrestling drew even more scrutiny.

In the college incidents:

The NCAA changed its rules in 1998 to ban the use of rubber sweatsuits following the men's deaths, which occurred in a span of 33 days.

Studies have shown that rapid weight loss through excessive dehydration can severely alter bodily functions, which could lead to kidney failure, heatstroke and heart attack.

Original post:
Why are sauna suits outlawed by the Ohio High School Athletic Association? - WTOL

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A spa in Kings Langley has appeared on Channel 4 for its infra red exercise bike which helps you lose weight.

Cheek Medispa was on the TV show How To Lose Weight Well which aired last month.

Spa manager Gemma Depiano found the infra red bike in Italy last year and claims it is first to be used in the UK.

She said: "The machine (bike) resets the body and changes the way the metabolism behaves."

"The spa was approached by Channel 4, and also the BBC a few months ago.

"I guess they both loved the concept and the science behind it.

Infra red bike at the spa

"Everybody has been bit sceptical but the best thing about the show its backing up what we have been saying."

In the show, Dr Xand Van Tulleken, stripped down to his underwear and pedalled the bike for 40 minutes surrounded by infra red lights.

The bike uses sensors to measure heart rate which trigger pulses from the infra red which causes the body to continue to burn fat for up to 24 hours afterwards.

Ms Depiano said: "It was really fun and I was nervous. Dr Xand had to strip down to his pants and cycle so he may have felt more intimidated than me."

Read more:
Cheek Medispa in Kings Langley appears on How To Lose Weight Well - Watford Observer

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When youre trying to keep to a healthy diet, I find that the things that most frequently derail the best laid plans are holidays, family gatherings, work treats and restaurants.

With holidays and family gatherings, the best option is to make one or two healthier options to take along with you. If you stick to the salads, veggies and choices you brought with you, you may be able to avoid the gravy and desserts. Then youve got to defend yourself from the caring coworkers who are always bringing in doughnuts or homemade treats at your job. The best tactic there is avoidance. You just have to hide until the "treats" are gone.

If you want to liven up your workday, make it a point of hiding from the treat-giver all day. Cubicle walls make great cover.

Finally, there is the problem of going out to eat. Whether its a special occasion, a break from cooking or your family just wanting to go out on a Friday night, youre going to have to order from a menu now and then. If you know where youre going ahead of time, take advantage of the internet and look up their menu online.

The basics still apply when eating out: eat more veggies, eat whole foods, avoid processed foods and sugar, and avoid filling up on empty carbs like chips and bread.

Many restaurants have adapted with the times and offer healthier or lower-calorie alternatives to the regular menu. Taco Bell has a Fresco menu that removes the high-calorie sauces, sour cream and cheese. Starbucks has a low-carb breakfast option called sous-vied egg bites, which are per serving size mixtures of egg and other ingredients. One is a gouda and bacon and it is very tasty.

If youre eating at a Mexican restaurant or similar, then its easy to order something full of veggies, like fajitas, but you should skip the chips and salsa and heavy add-ons. Try adding avocado instead of salsas or sauces. Its full of flavor, but a healthier fat. If you do places like Chipotle (or Los Primos) you can order a burrito bowl all the flavor of a burrito without the tortilla. And you can fill that bowl with beans, lean proteins and vegetables to make a healthy meal.

The same goes for pizza. Get a thin crust, skip the greasy, processed meats, and pile on the veggies. If you go light on the sauce and cheese, its not a bad meal option.

Avoid ordering carb-heavy sides, those are never good for you. If you must choose a fast-food option because of time constraints, places like Wendys and Panera have large salad options that are fresh and full of flavor, like Paneras Fuji Apple Salad with Chicken. Healthy ingredients, including fruit and nuts, liven up a once boring meal of greens and make it a filling option for lunch or dinner.

If eating at a mid-range American restaurant, steakhouse or diner, go for quality, unprocessed proteins such as steak or chicken, add veggie sides and skip the breads, rolls and buns. If you order a burger, ask for it bun-less or wrapped in lettuce, and get a salad instead of fries.

Japanese food is already a pretty healthy choice, as they use a lot of veggies and fish, just dont overdo it on soy sauce as its high in salt. A typical Japanese menu can also be used as a helpful guideline in your brain when ordering Chinese food. Think more fish, soup and vegetables, and fewer of the fried options, sauces or noodles. Steamed tofu and vegetables make for a protein and fiber-filled meal.

Italian restaurants are a nightmare of calories. If you must eat at one, think Mediterranean when ordering, which makes ample use of ingredients such as citrus, olives, herbs, grains, veggies and seafood instead of only pasta and sauce. Delicious and healthier choices include bruschetta or caprese salad instead of breadsticks, or chicken cacciatore, grilled calamari, mussels in a white wine broth, or eggplant in place of the typical pasta entre. Youll feel better and just as sated after a dinner like that.

Finally, theres the traditional buffet restaurant: Dont eat at those.

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Taylor Swift attends the 2019 American Music Awards in Los Angeles, Nov. 24, 2019.

In college, Id spend 45 minutes on the elliptical machine, then spend an hour at an exercise class. Id eat Raisin Bran for lunch, then rice with peas, maybe with a little cheese on top, for dinner. If I only ate a bag of microwave popcorn for lunch a meal, Id later learn, that was a universal signifier of disordered eating my friends would give me the side-eye, until one day, they sat me down and told me, Youre not getting enough calories.

I was embarrassed, because such a coordinated conversation meant that theyd surely been talking about me, and observing my eating habits, for months. But that surveillance did make me start consuming more calories, although never really enough, given how much I continued to exercise. My mind told me food was bad, and unnecessary, and easily ignored even though my body, like every body, was telling me it was very necessary. Not through hunger pains, which Id disciplined into disappearing, but through a feeling of weakness and slowness when I exercised.

I was never skinny in a way that would be considered concerning. I never forced myself to throw up. I never skipped meals. I ate sweets. I drank beer. I scavenged for late night nachos. I didnt go on diets. But like millions of other people, I had a deeply disordered relationship with food, sustained by the knowledge that, hey, it seemed to be working. My body was societally acceptable, hewing the line of what a desirable white womans body should look like which, by extension, meant that whatever I was doing to keep it that way was acceptable, too.

In Miss Americana, the much-anticipated Taylor Swift documentary now on Netflix, Swift articulates a similar idea. When she felt fat usually after seeing a picture of herself or a magazine cover suggesting shed gained weight or was pregnant that would just trigger me to juststarve a little bit, she said. Just stop eating. Anyone with disordered eating will tell you that starve a little bit and stop eating doesnt mean stop eating altogether, which would be too obvious a signal that something was wrong, but rather eat very, very carefully. You consume as few calories as possible, often engaging in whats known as orthorexia: obsessive clean or healthy eating.

Swift, like me and so many other bourgeois women I know, also engaged in a form of hypergymnasia, also known as exercise anorexia, in which you seek to control your body and your net calorie intake through compulsive exercise, but with inadequate energy to fuel it. I thought that I was just, like, supposed to feel like I was going to pass out at the end of a show or in the middle of it, she explains in the documentary. I thought that was how it was.

Taylor Swift on a tabloid cover from November 2016.

The exercise also served as a means of deflecting potential criticism about her size. I wouldve defended it to anyone who said, Im concerned about you, she continued. I was like, What are you talking about? Of course I eat. Its perfectly normal. I just exercise a lot. And I did exercise a lot. But I wasnt eating.

While Swift describes her attitude toward food and exercise, footage of her from that period in her life, in the mid-2010s, flashes on the screen. I remember her body from that time on the red carpet, in a photoshoot for Vogue. Shes a decade younger than me, so its no longer the sort of body to which I compare mine, but I imagined how impossibly desirable that body wouldve been to her peers. Thats how I felt about Britney Spears body back in the late 90s and early 2000s. Swift helped popularize the high midriff, a strip of skin visible between high-waisted skirts or shorts and crop tops, but Spears standardized the low midriff, tanned and muscular, just above a pair of jeans slung so low that a pair of thong underwear peeped out.

Swift talks about how theres always some standard of beauty that youre not meeting, and for her, it was that when she was thin, she didnt have a big enough ass, but if she gained enough weight to have an ass, then her stomach wasnt flat. Its all just fucking impossible, she says. That was the thing about the Britney stomach, too: for most women, especially women older than 17, it was just fucking impossible. Most womens bodies just dont look like that, no matter how much you exercise. Which is part of why it was the ideal, of course: because it was essentially unobtainable for the vast majority of the population.

But as a perfectionist, type A kid and then adult, I wasnt used to things that I couldnt obtain through hard work and discipline. You see the goal and you make a plan to achieve it. For some perfectionists, that plan can expand into a more visible, and more life-threatening, eating disorder. But I think more people are like me and Swift: We figure out a way to work toward the ideal without alarming anyone and lie, even to ourselves, about what were doing to our bodies.

Even back in college, I knew that not everyones body type was the same, and that body ideals were contradictory just like Swift knew that she couldnt have a physique like her friend Karlie Kloss and a butt like Kim Kardashian West. But just because we recognize the ridiculousness of an ideal doesnt mean we dont find ourselves subject to it. These ideals are so pernicious that they have completely, and perhaps forever, messed up millions of peoples relationship with food, one of the most elemental components of living as a human in the world.

We figure out a way to work toward the ideal without alarming anyone and lie, even to ourselves, about what were doing to our bodies.

My own disordered eating started to shift when I was 30 and working at a boarding school that required spending a significant amount of time eating with and around teenage girls. From the first day, I knew I wanted to model a positive relationship with food: one that wasnt precise, or overthought, or the center of my life. At first, it was hard to convince myself to eat a normal lunch, instead of just scavenging on granola bars and a piece of fruit the way I had for the last decade. But over the first month, I saw that I didnt gain weight and I felt, well, better.

Swift, too, had this realization: If you eat food, have energy, get stronger, you can do all these shows and not feel it, she said. Which is a really good revelation. Because Im a lot happier with who I am and ... I dont care as much if somebody points out that I have gained weight. Its just something that makes my life better. She admits that shes not the size she once was, but thats fine. That wasnt how my body was supposed to be, she said. I just didnt really understand that. At the time, I really dont think I knew it.

Or, like me, some part of Swift did know her body wasnt supposed to be functioning that way she just couldnt get the rest of her to agree, especially when she was praised, in every way imaginable, when her body was like that. And thats why this sort of disordered eating hides in plain sight: Among high-achieving students, among athletes at all levels, among men and people of all different sizes, including (or especially) those who seemingly have it all together as much as Taylor Swift. Athletes in particular are adept at masking their disordered eating: They underreport their behaviors, their problems are conceived of as problematic but subclinical; they rarely report bingeing and purging, instead resorting to exercise as a (sanctioned) form of control.

The risk and prevalence of eating disorders, and disordered eating, rises in sports with an increased emphasis on an athletes diet, weight, size, and/or appearance. But our society in general already emphasizes, cherishes, and praises us when we conform to those expectations a lesson that young people of all genders begin to internalize at an incredibly young age, thats reinforced through pervasive cultural body-shaming. Which is why the behaviors listed as eating disorder warning signs preoccupation with weight, food, calories, carbohydrates, fat grams, and dieting, skipping meals and taking small portions of food at regular meals, and extreme concern with body size and shape dont even sound like red flags. Theyre just the parameters of daily life.

As Swift says in Miss Americana, You dont ever say to yourself, Ive got an eating disorder. But you know youre making a list of everything you put in your mouth that day. And you know thats probably not right. But then again, theres so many diet blogs that tell you that thats what you should do.

Swift talks about her history of disordered eating in Miss Americana.

Over the last decade, Ive accumulated a fair amount of ambivalence about Swift much of which can broadly be traced to the same period as the disordered eating she talks about, including her performance at the 2014 Victorias Secret Fashion Show, and the conspicuous making-friends-with-models that accompanied it. The obsessive celebrity selfies and appearances of her squad phase felt contrived, flirting with desperate despite the fact that she was arguably the most famous person in the world.

Its clichd to suggest that disordered eating habits develop, and are in turn healed, in step with our levels of personal confidence and self-love, but it stems from a larger truth: Our society is so harsh, unforgiving, and exacting when it comes to what people especially women should look like and how we should act that it creates a sort of personality vacuum, sucking away all other attributes until all that remains of our character is the ability to control our caloric intake. Its no coincidence that these disordered habits often develop in adolescence and young adulthood when were least sure of who we are, and havent yet cultivated a sense of self strong enough to reject messages about who we should be.

I began to form a different relationship with food and exercise when I realized that food wasnt my enemy, and exercise wasnt exclusively a way to combat what that enemy had done to me. Swift had a similar revelation, but the documentary as a whole suggests that it was part and parcel of a much larger reckoning with who she was, what she wanted, and what she wanted to stand for which was also what happened to me, as I entered into my thirties, and a new career, after graduate school.

Swift admits in the documentary that she recently caught herself start to do it: hating her body, wanting to starve it. And I was like, Nope, we dont do that anymore, she said, We do not do that anymore. Thats not the person shes decided she wants to be. And while the person Swift is today still contributes, willingly or not, to our collective understanding of what beauty and success looks like, she is also talking about her susceptibility to the pressure of that understanding. Shes refusing to hide, and thus continue to normalize, the behaviors that perpetuate it.

People with disordered eating often know that what theyre doing is unhealthy and fucked up. We dont need people to tell us that. What we do need, and what Swift does, is show that well still be OK even valuable and beloved if we leave those behaviors behind.

The National Eating Disorders Association helpline is 1-800-931-2237; for 24/7 crisis support, text NEDA to 741741.

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