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Experts say these are the most effective ways to lose weight after 50

There's no reason you can't look as fit and fabulous at 50 as you did at 40.

But there is one hitch: Even stars with personal trainers and nutrition coaches have to work a little harder to lose the pounds once they hit this milestone age.

One of the main reasons you'll have to put in extra effort: Your body composition changes as you age. You lose muscle mass at an average rate of 3-5% for every 10 years after age 35, and this can impact the way you burn fat. Your body goes into its aging stage as it leaves the growing one, says Dr. Luiza Petre, a New York City-based weight loss and management specialist, and assistant clinical professor of cardiology at the Mount Sinai School of Medicine. When this happens, your body doesnt need as much energy as it used to, she explains.

What's more, all those years of playing sports, running after your kids and walking up and down stairs take their toll. You may notice that your joints are a little stiffer and your muscles are a little sorer than they were a few decades ago. Then, there's the issue of your ever-evolving metabolism.

According to the American Council on Exercise, your resting metabolic rate, a.k.a. your body's ability to burn calories while sitting on the sofa doing nothing, decreases by about 1-2% per decade due to muscle mass loss and increased fat mass. Our diets usually don't change enough to account for this metabolic adjustment, meaning weight can creep up slowly but surely with every birthday.

"There are a number of roadblocks people in their 50s will face when trying to lose weight," says Brian Durbin, a NSCA-certified strength and conditioning specialist and personal trainer. "But once you know what they areand how to work around themit's easy to be successful at dropping pounds."

One of the best things you can do at any age is shake up your routine and try something new. Follow these tips to help you drop the pounds, and keep them off for good, courtesy of some of the worlds best weight-loss experts, dietitians and personal trainers

First stop after you celebrate the big 5-0your doctor's office. Your doctor can assess your current state of health, address any health problems that may be affecting your weight (like pre-diabetes or sleep apnea) and help you come up a plan for diet and exercise, says Dr. Petre. Your doctor may even be able to recommend a physical therapist or personal trainer for you.

Have your doctor check your hormone levels. As we age, progesterone, testosterone and other hormones decline, which sets the body up for storing fat instead of losing weight, says Dr. Jennifer Burns, a naturopathic physician in Phoenix. "Simply getting your thyroid, adrenal glands and other hormone levels checkedand then taking the appropriate steps to bring them back into balancecan go a long way toward helping people in their 50s lose weight," says Burns.

Dr. Tami Meraglia, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosteroneespecially for women over 50 who are trying to get fit. "There is ample discussion in the medical community about the effects of estrogen loss, but few people are aware of the importance of sufficient testosterone levels, which can help a woman slim down," says Dr. Meraglia. In fact, research shows that balanced testosterone levels reduce blood glucose levels, which may help promote weight loss and shrink stubborn belly fat.

Declaring that youre going to lose 20 pounds before your beach vacation next month is unrealistic, not to mention unhealthy. Be honest with yourself. How do you feel? How healthy are you? Making life changes takes courage and mental fortitude, says Dr. Petre. Break up big goals into smaller, more achievable ones. Focusing on how you're feeling and the positive changes you're making to your lifestyle, instead of the number on the scale, will help you stay motivated to reach your goals. Triumphs make your courage grow, she adds. Small achievements amount to large goals achieved.

There are dozens of different eating plans buzzing around the internet, each claiming to help you shed the pounds without feeling deprived (some of best diets for weight loss in 2020 are the Mediterranean Diet, the DASH Diet and WW Freestyle). If you're not sure which one works best for your lifestyle, talk to a dietitian, who can break down the pros and cons and help you choose one that fits your nutritional needs and goals. An RD will also give you ideas on how to resolve road blocks that may get in the way of your goals, like emotional/stress eating, food sensitivities, nutritional deficiencies and meal-prep fatigue.

At 50, you've been around the block enough times to know that fad diets don't work. No crazy fasts, cleanses, cutting out fats or complex carbohydrates or proteins, says Jillian Michaels, health and wellness expert and author of The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health and Beauty. Instead, consider following a medically supervised, clinically proven plan. Dr. Petre explains that these types of programs have a weight-loss success rate of more than 75%, especially if they involve personal support and weekly check-ins.

Even if you've never picked up a dumbbell in your life, now is the perfect time to learn to love the weight room (but seriously, if you're a newbie, work with a trainer first so you don't hurt yourself!). Because the secret to losing weight over 50 is this: Build more muscle mass to increase your metabolism (you've got about 20% less now than you did when you were 20). "The good news is you can turn all of this around with a well-structured weight-training routine," Durbin says. "That can help you regain the ability to lose weight like you were able to 20 years ago," he says. Aim to lift weights at least twice a week, whether you use free weights or machines or do bodyweight exercises. It doesn't hurt to lift every dayjust make sure to work different muscle groups or train differently each day.

Janna Lowell, a Los Angelesbased personal trainer, says she gets the best results among her 50-somethings when she has them do some cross training in the pool. Tired joints can keep you from getting a great workout, she says, and aches and pains can turn some people off exercise completely. "Water exercise is easy on the joints and can boost range of motion as well," says Lowell. "Even better, caloric expenditure is about 30% greater in the water than on land due to the resistance water creates." No pool? No problem. Walking is another great, low-impact cardiovascular exercise, as are cycling, kayaking, yoga and dancing.

If you're going to put in the effort to block out the time, don't let your exhaustion or aching joints hold you back from going all out! Alex Allred, a former national and professional athlete turned personal trainer, says this is one of her biggest pet peeves among 50-year-olds. "Far too many people think that just because they showed up, they're working out," says Allred. "But really, you need to be focused on what you're doing and pushing yourself hard enough to break a sweat or at least complete the full range of motion of a certain exercise." Not sure if you're doing a move properly? Ask! "I wish more people would flag down a trainer and ask, 'Am I doing this correctly?'" says Allred. It can make the difference between making the most of your exercise time to lose weight and wasting your time or injuring yourself.

If an aching back, wonky knee or creaky hip has kept you from working out on a regular basis, make an appointment with a physical therapist, suggests Samira Shuruk, an ACE-certified personal trainer. "After 50, many people have sustained injuries and don't know what their activity options are," she says. "Getting advice from a professional can truly help." Physical therapy can also help you rehabilitate an old injury or ease joint and muscle pain, setting you up for pain-free workouts.

Just like pop music isn't the same as it was when you were in your 30s, your metabolism has changed, too, which means you're burning about 250 fewer calories each day. So if you continue to eat like you did in the early 2000sand don't increase your exerciseyou'll inevitably gain weight, says Dr. Katie Ferraro, a registered dietitian and assistant clinical professor of nutrition at the University of CaliforniaSan Francisco School of Nursing. Eliminating the junk food in your diet and replacing it with loads of fruits, vegetables, whole grains and lean proteins can make cutting calories painless, she says.

Its not just what you eat, but how you eat that matters in your 50s, claims Dr. Anthony Dissen, a registered dietitian nutritionist and Vice President of Nutrition at WellStart Health. He suggests focusing on fullness, not portion control, when you are planning your meals. If our stomachs arent full, we dont feel full, and well stay hungry, he points out. When it comes to healthy weight loss and management, we want to strike that important balance between eating until we feel full and satisfied while still decreasing our overall calorie intake.

Between paying college tuition for your kids, juggling more and more responsibilities at work and dealing with aging parents, your 50s can be a prime-time for stress, says Durbin. The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: Schedule your workouts like they're doctor's appointments, he says. Sticking to a consistent routine can not only help ease stress, it can also help you stay on track with your diet. After all, who wants to ruin the benefits of a tough sweat session by eating a donut?

One great thing about being 50you are completely over the social pressure to stay out late. Doing your best to get seven to eight hours of snooze time every night is key to helping you lose weight, says Michaels. Dr. Petre adds that the two hormones that regulate appetiteleptin and ghrelingo into overdrive without regular shut-eye. This can trigger excessive hunger and lead to poor food choices and weight gain at any age, she says. Find a list of proven of sleep strategies right here.

Its important to practice mindfulness, especially when youre eating. The more we try to multi-task while we eat, the more likely we are to overeat and not feel as satisfied by the meal or snack weve just eaten, Dr. Dissen explains. By simply taking a breath and treating our mealtime as special, it allows us to really taste our food and notice its flavors, textures and tastes. Mindfulness can aid in stress relief, too. Michaels suggests practicing five to 10 minutes of meditation a day.

Whether it's treating yourself to manicure or taking a mental health day from work, taking care of yourself shouldn't be looked at as a luxury. The smallest gestures can make a big difference in reducing stress, which can make a big impact on your weight loss. Plus, when you show yourself a little more love, you can use that energy to do things that support your goals, like eating healthy, exercising and meditating. Not sure how to start a self-care routine? First ask yourself why you need more time to take care of yourself. Are you working too many late hours at the office? Do you feel burned out and wish you could be calmer? Once you figure out why you need to make some more time for yourself, it can help you decide what will be a good activity or routine for you.

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Experts say these are the most effective ways to lose weight after 50 - The Advocate

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ENGLEWOOD, CO / ACCESSWIRE / February 6, 2020 / Aytu BioScience, Inc. (AYTU), a specialty pharmaceutical company focused on commercializing novel products that address significant patient needs, today announced that the company will present its operational results for the quarter ended December 31, 2019 on February 13, 2020, at 4:30 p.m. ET. The company will review accomplishments from the quarter and provide an overview of its business and growth strategy.

Conference Call Information

1- 844-602-0380 (toll-free)

1- 862-298-0970 (international)

The webcast will be accessible live and archived on Aytu BioScience's website, within the Investors section under Events & Presentations, at aytubio.com, for 90 days.

A replay of the call will be available for fourteen days. Access the replay by calling 1-877-481-4010 (toll-free) and using the replay access code 57940.

About Aytu BioScience, Inc.

Aytu BioScience is a specialty pharmaceutical company focused on commercializing novel products that address significant patient needs. The company currently markets a portfolio of prescription products addressing large primary care and pediatric markets. The primary care portfolio includes (i) Natesto, the only FDA-approved nasal formulation of testosterone for men with hypogonadism (low testosterone, or "Low T"), (ii) ZolpiMist, the only FDA-approved oral spray prescription sleep aid, and (iii) Tuzistra XR, the only FDA-approved 12-hour codeine-based antitussive syrup. The pediatric portfolio includes (i) AcipHex Sprinkle, a granule formulation of rabeprazole sodium, a commonly prescribed proton pump inhibitor; (ii) Cefaclor, a second-generation cephalosporin antibiotic suspension; (iii) Karbinal ER, an extended-release carbinoxamine (antihistamine) suspension indicated to treat numerous allergic conditions; and (iv) Poly-Vi-Flor and Tri-Vi-Flor, two complementary prescription fluoride-based supplement product lines containing combinations of fluoride and vitamins in various for infants and children with fluoride deficiency. Aytu's strategy is to continue building its portfolio of revenue-generating products, leveraging its focused commercial team and expertise to build leading brands within large therapeutic markets. For more information visit aytubio.com.

Forward-Looking Statements

This press release includes forward-looking statements within the meaning of Section 27A of the Securities Act of 1933, as amended, and Section 21E of the Securities Exchange Act of 1934, or the Exchange Act. All statements other than statements of historical facts contained in this presentation, are forward-looking statements. Forward-looking statements are generally written in the future tense and/or are preceded by words such as ''may,'' ''will,'' ''should,'' ''forecast,'' ''could,'' ''expect,'' ''suggest,'' ''believe,'' ''estimate,'' ''continue,'' ''anticipate,'' ''intend,'' ''plan,'' or similar words, or the negatives of such terms or other variations on such terms or comparable terminology. These statements are just predictions and are subject to risks and uncertainties that could cause the actual events or results to differ materially. These risks and uncertainties include, among others: the effects of the business combination of Aytu and the Commercial Portfolio and the previously announced, but not yet consummated, merger ("Merger") with Innovus Pharmaceuticals, including the combined company's future financial condition, results of operations, strategy and plans, the ability of the combined company to realize anticipated synergies in the timeframe expected or at all, changes in capital markets and the ability of the combined company to finance operations in the manner expected, the diversion of management time on Merger-related issues and integration of the Commercial Portfolio, the ultimate timing, outcome and results of integrating the operations the Commercial Portfolio and Innovus with Aytu's existing operations, the failure to obtain the required votes of Innovus' shareholders or Aytu's shareholders to approve the Merger and related matters, the risk that a condition to closing of the Merger may not be satisfied, that either party may terminate the merger agreement or that the closing of the Merger might be delayed or not occur at all, the price per share utilized in the formula for the initial $8 million merger consideration in the Merger may not be reflective of the current market price of Aytu's common stock on the closing date, potential adverse reactions or changes to business or employee relationships, including those resulting from the announcement or completion of the Merger, risks relating to gaining market acceptance of our products, obtaining or maintaining reimbursement by third-party payors, the potential future commercialization of our product candidates, the anticipated start dates, durations and completion dates, as well as the potential future results, of our ongoing and future clinical trials, the anticipated designs of our future clinical trials, anticipated future regulatory submissions and events, our anticipated future cash position and future events under our current and potential future collaboration. We also refer you to the risks described in ''Risk Factors'' in Part I, Item 1A of the company's Annual Report on Form 10-K and in the other reports and documents we file with the Securities and Exchange Commission from time to time.

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Aytu BioScience to Report Fiscal Q2 FY 2020 Results and Business Update - Yahoo Finance

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The goal of Global Testosterone Replacement Therapy market research report is to provide the users a complete picture of the Testosterone Replacement Therapy market during the forecast period from 2020-2026 The global Testosterone Replacement Therapy market report provides the key market insights and the growth-inducing factors. It also does the comprehensive study of Testosterone Replacement Therapy Industry based on market gains, market volume, key industry sections of Testosterone Replacement Therapy which are differentiated based on product type, product application, major geographical regions contributing to the development of Testosterone Replacement Therapy market.

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Testosterone Replacement Therapy Market- Revenue, Research Till 2026 Industry Influence Over Market - Reporting 99

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Food exists to nourish us, but were no strangers to extending that definition to emotional nourishment alongside our physical needs. Reading any diet book, study, or article leads us to the same conclusion whenever were trying to nourish and maintain weight: eat nutritious foods without over-consuming calories. Its the only diet tip that always works, and every single fad diet is based on it. Eat fewer calories than your body needs to lose weight. But what happens if you consume calories mindlessly when youre amid an emotional situation or you lose track of your body cues when out at dinner?

Its common not to recognize hunger cues in our multi-tasking world. Were used to quickly eating dinners while watching TV, snacking mindlessly when bored, and consuming over-sized restaurant meals, cleaning the plate whether or not were hungry. Mindful eating combats over-consumption of calories by drawing awareness to the food, which also increases the pleasure of the meal. This leads to more satiety and an ability to recognize when your body is full. The practice allows you to slow down during your meal and shut out any distractions to ensure you focus on the meal in front of you. Its a difficult practice for those of us juggling multiple responsibilities, but if youre serious about your health, its essential to make room for the practice.

Next time you reach for a snack, sit down at the kitchen table, and consume it in the same way you would consume a full meal. Dont bring your chips bag into the living room with you to watch TV. Your sole focus should only be to eat those chips if youre genuinely craving them. Take your time, and eat them one by one, recognizing the body cues. Yes, its probably a lot more boring than your routine of snacking on the go, and thats the point. It forces you to think about what youre doing with your food instead of just shoveling food in your mouth. Note how your body feels, and stomach feel during and after the meal.

Use this practice for all your meals. You may start with just snacks if you find those are the ones adding the most calories to your day, but extend the practice to your dinners next. Make the time to carve out the healthy habits youd like in your life, and if that means you have to put off a phone call with a friend while youre eating dinner or lunch, then let them know youll call them after youre finished with your meal. Pay attention to the flavors and savor the moment, and you might find that not only do you consume less, but your tastes might also change.

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Why The Mindful Diet Is The Only One That Works - YouBeauty

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By, A Bonnie

As the long month of January officially ends, the motivation to keep up with our New Years resolutions usually depreciates with it. Each year, when the clock strikes midnight for the New Year, we are tasked to create a bullet list of expectations and duties that we have to live by for the next 12 months. Generally, this includes losing weight, eating healthier, spending more time with family or saving money. Striving toward these goals can make all of us feel like weve accomplished something and can keep us motivated, yet many resolutions get left in the dust after only having them for a couple of weeks.Studies show that most people break their resolutions just within the first few weeks of the near year. With a lack of accountability, people lose interest in their goals quickly. Its easy to stray away from them, especially when there are other things going on in your life, you dont have enough time, or you simply just dont want to do it. This year needs to be different. Consistency is key and with this fool-proof list of keeping yourself accountable, there should be no reason why we all cant accomplish our yearly objectives. First up on the list is getting in the right mindset. Getting in the right mindset can help you feel motivated to do what youre trying to go after. Try giving your mind a voice. Having your mind implement a positive voice and outlook onto your resolutions can help you achieve them better. If the voice in your head enforces drive and ambition, its more likely you get off the couch and strive towards those goals. Another way to effectively stay on track is to prepare yourself and your surroundings in advance. Say your resolution is to go to the gym and lose weight. Way before the first of January comes around, get a gym membership. If youre already paying upwards of 50 dollars every month to work out, youre more likely to head to the gym to get your moneys worth. But, if you wait until the second or third of January to get a membership, you might think of excuses as to why you cant go. Since you know you dont want to waste money by laying in bed and watching Netflix, perhaps youll be more motivated to get some exercising in. If another resolution you have is to start eating healthier, clean out your refrigerator. Throw away or donate all of the unhealthy food that has been piling up in there for the past couple months. Instead of reaching for the potato chips in the snack aisle of a grocery store, try getting some fresh fruit and vegetables. Completing this task a few days before the New Year eliminates the excuses in your mind that may hinder you from fulfilling this goal.Another great path to achieving your resolutions is telling your family and friends about it. Your goals dont need to be a secret. Your family and friends are there to support you and keep you on track. To go back to the healthy eating example, say youre out to eat with a friend. While you suggest getting the new thick-cut slice of pizza with extra cheesy crust, your friend may remind you that getting the pizza isnt the healthiest thing on the menu and that cutting calories by getting the salad might be better to accomplish your target weight.Staying inspired and driven to complete your resolutions can positively influence the way you live your everyday life. Keeping up with this list of ways to strive towards your yearly goals should seamlessly help you keep your resolutions past the month of January. Keep staying dedicated and motivated and before you know it, itll be Dec. 31 and youre making another set of resolutions for the next year.

bonavent@sbu.edu

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How to keep New Year's resolutions - The Bona Venture

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Fitness is hard. Really, properly hard. And unlike most things in life, the better you get, the tougher it gets. Those first few January sessions being yelled at by your new fitness app can feel like torture, but when you realise that to make progress you need to add more weight to your lifts, more miles to your runs, and more minutes to each gym session, they start to seem like a brisk walk through a dewy meadow.

That's why even the best-laid exercise plans can quickly fall apart, as your progress plateaus and your willpower ebbs away. Why keep doing things that hurt if you're not seeing any results? Well, we're not here to hammer home the links between pain and gain frankly, if you're spending that much time and money on something you don't enjoy you're wasting your life. Instead, we tapped leading experts from some of London's best gyms for their advice on how to hit your goals and actually enjoy training in 2020.

"While you need physical power to do a pull-up, it also takes mental power and discipline to master this power move. I advise every gym-goer to have a list of exercises to accomplish, and the pull-up is one of them, alongside a strong deadlift, a kettlebell swing and a Turkish get-up. Being able to pull up your own body weight is no easy feat. You may be lifting significant kilograms on the gym floor, but a pull-up is a sign of true strength." Rob Allen, personal trainer at E by Equinox, St James's

"Keep a log of what weights you are lifting. Seeing your progression will give you that boost to stay on track." Kate Maxey, strength and conditioning master trainer at Third Space London

"There are three types of muscle contraction when you're lifting in the gym: concentric, which is shortening; isometric, where it holds a fixed length; and eccentric, where it lengthens under tension. If you're looking for a serious pump in a hurry, hit all three to failure, back-to-back, to fully exhaust the target muscle. For example, when doing a bicep curl, max out 'normal' reps by lifting and lowering under control until you physically can't do another. Immediately hold the weight out at 90 degrees until you fail again. Finally, lift the weight by cheat curling (or get a partner to lift it for you) then lower it slowly over three to five seconds, until you can't control it anymore and it just drops. You'll hit concentric, isometric and eccentric in order, to work your arms from all angles. Just pick a weight where doing eight normal reps is hard, or you might be there all day." Ashley Grossman, personal trainer at Gymbox

"Get excited about all of the physical and emotional changes youll see if you train hard, and challenge yourself on a regular basis. Showing up to complain and hold yourself back will never work. Lose the ego and any concern about how much you weigh, or what you look like when youre training, and just go for it. Testing yourself in your workouts builds a resilient mind and strong body." Ryan Baronet, head of strength at Psycle London

"Dont neglect your strength work. Even if your goal is to lose weight, strength training should be the cornerstone of everything you do. Think of strength training as your main course and cardio as the sides. They both have a place, but in terms of relative importance, strength comes first." Luke Worthington, Nike trainer, sports scientist, and personal trainer

"Add more weight. Heavy resistance training will boost metabolism for up to two hours afterwards. That means you burn calories even after you stop exercising." Kate Maxey

"A lot of people see fitness as a chore, but health is not about sacrifice; its about making adjustments. To be consistent with your fitness journey you have to make it non-negotiable. Its just something you do, like brushing your teeth. When you adjust your perspective it will never leave you. It suddenly becomes part of your lifestyle. Thats what you are ultimately striving for." Nik Naidoo, trainer at Barry's Bootcamp

"People seem to get stuck in a rut, or pigeon-hole themselves: 'I don't do that' or 'I do this'. But I love feeling like a beginner. It's terrifying starting something new, but also exciting to embark on a new skillset or a new kind of fitness training. If you only lift heavy weights, get into a cycle class. If you only cycle, try out Brazilian jiu-jitsu or Muay Thai. And if you spend all our time hitting bags with wraps and gloves on your hands, get to yoga and stretch out." Hester Campbell, aerial master trainer at Gymbox

"If youre looking to lose weight, stop worrying about ultra-specific things like whether you should do fasted cardio or not. Just do faster cardio. Dragging your heels on a treadmill for 20 minutes does very little, whether youre fasted or not." Oliver Black, master instructor for Ride at Psycle London

"Want to get fitter but hate running? Pick a sequence of 6-8 exercises and see how many times you can complete the circuit in 30mins to set a benchmark. Each week, try to beat the number." Rob McCabe, Tier X coach at Equinox Bishopsgate

"If you're heading to a new class or trying something for the first time, then let the instructor know. Its so easy to think everybodys got it together in the gym, especially within a group thats quite established. But as clichd as it sounds, everyone is a beginner once and it really is beneficial to let the instructor know that youre new they can help you set up, explain anything that might be second nature to the more seasoned members, and keep an eye on you in class, giving you progressions or regressions as necessary." Jenny Lawford, Cycle Club master trainer at Gymbox

"When starting any new plan, paint with broad brush strokes. You should focus on the underlying principles first. Want to build muscle? Lift weights. If you want to lose body fat? Create a calorie deficit. Want to feel better? Get more sleep. Then work out the finer details once you can see the bigger picture." Jonathan Dick, Tier X manager at Equinox Kensington

"An endless volume of unstructured training is a sure fire way to get run down, bored and fed up with your plan. Or, worse still, get injured. Training mindfully, with a structure that fits your lifestyle, improves your consistency. Working at 80 per cent three times a week all year will get you better results than working at 100 per cent every day for six weeks, then giving up." Luke Worthington

"We all know the guy who looks like a beast in the gym, but pulls his hamstring as soon as he steps on the 5-a-side pitch. Why? Conventional gym training doesn't carry over that well into field sports. The impacts and changes of direction pose a very different demand on the body, so you should prep for it to be a beast in and out of the gym. Start with multidirectional lunges: forwards, sideways, rotating. Then, once you're comfortable, you can start to make these into bounding drills and jumps, to get even closer to the demands of sport." Ashley Grossman

"There is no such thing as overtraining, only under-recovering. So prioritise sleep. Plus, your recovery strategy should be as aggressive as your training strategy. Consistency trumps everything else, so instead of having periods of really intense training followed by a fall-off period, stick to consistent training for results. If you set an achievable goal every week, that's when you start to see results." Justin Jacobs, Tier X manager at E by Equinox, St James's

"Researcher Bren Brown has found that the people who feel the most joy practice gratitude. Links have also been made to better sleep, fewer symptoms of illness and a general increase in happiness, in those who practice gratitude in some way. The easiest way to do this is to write a gratitude diary. Once or twice a week, write down a handful of things youre currently grateful for. Be as specific as you can, try to focus on people rather things, and dont worry about making it sound overly eloquent." Clare Walters, mind and body master trainer at Third Space London

"I recently gave up wearing my Apple Watch after three years and I am loving it. I no longer get distracted by having to start it, stop it, check it or compare my calorie burn and heart rate to anyone else. Activity trackers dont measure enjoyment, happiness, release, self care or biochemical changes. I get more smiles into my workout without it." Zo Aston, mental health consultant at Barry's Boot Camp

"When in doubt, drink water. One per cent dehydration leads to a 10 per cent decrease in concentration. If I'm tired, hungry, grumpy, angry, frustrated, or simply don't know what I need but know I need something, then I grab a long drink of water." Hester Campbell

"Breathe. It sounds simple, as its something we all do every day. But did you know your respiratory system directly affects how your body moves, your ability to rest and sleep, and even your mood? Taking five minutes a day to consider breathing mechanics can make a huge change to your wellbeing." Luke Worthington

Learn to like yourself more

"The mind is very malleable during anaerobic exercise, which makes it the perfect time to become open to psychological change. My suggestion to get you started on this is to notice how amazing your body is. Exercise is a luxury and not everyone is able to include it in their lives. Notice the small ways your body rotates and twists, lifts and pushes. Remind yourself that although your body is not the whole of you, it is an amazingly capable vessel that your souls resides in." Zo Aston

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20 Ways To Be A Fitter, Healthier And Happier Man In 2020 - esquire.com

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Its no secret that you learn many rules about what does work and whatdoesnt work when it comes to researching what to eat in an effort to boost your metabolism. While you may avoid carbs out of habit to lose weight, the right kind of carbs are actually great for your metabolism. You shouldnt rule all carbs out from your diet when on a weight loss journey.

According to Dr. Mehmet Ozs website, nutritionist Kellyann Petrucci recommends one specific carb that boosts your metabolism. Petrucci says that apart from boosting your metabolism, whole grains like quinoa have plenty of health benefits. Quinoa is full of fiber so it can help prevent bloating and it also helps to control blood sugar levels.

Quinoa may be beneficial in helping to aid weight loss because as Healthline puts it, quinoa is also high in protein in addition to fiber. Healthline classifies quinoa as a high-carb food thats actually super healthy.

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Luckily, quinoa can be used in a variety of meals for breakfast, lunch, and dinner. Weve collected some delicious quinoa recipes thatll satisfy you and your taste buds at just about any time of the day.

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For breakfast we recommend this Healthy Breakfast Quinoa with Blueberries and Bananas recipe from 31 Daily. You can easily prepare this hearty morning meal with just a few simple ingredients. It is the perfect recipe to start your morning and diet off on the right foot.

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Another great quinoa recipe is this Summer Quinoa-Tomato Salad recipe from Betty Crocker, which is delicious any time of the year. Apart from being a great vegetarian option, this recipe will keep you feeling full and satisfied long after lunch or dinner ends. You can also quickly add or remove ingredients to this recipe as you and your appetite see fit.

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How do you plan on adding quinoa to your weekly diet? Let us know your thoughts in the comments below!

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The One Good Carb That Will Keep Your Metabolism Going All Day, According To A Nutritionist - SheFinds

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Jan 27 (UPI)Antarcticas largest glacier, Pine Island Glacier, continues to lose ice, yet its fine patterns are changing more and more elaborately and unexpectedly. New research indicates that the glacier now sheds ice mass in contrast to what was observed earlier.

Scientists at the University of Bristol (Britain) have analyzed the ice loss patterns in the Pine Island glacier over the last ten years, using fresh data from the CryoSat European Space Agency.

The data of CryoSat helps scientists for high resolution maps to assess the height of the glacier and how quickly the glacier loses its ice. They noticed that the ice loss rate in the previously fast-flowing central trunk of the glacier decreased by a factor of five reported in the Nature Geoscience journal on Monday.

In the meantime, ice losses have dramatically increased among the slow-flow ranges of the glacier. Pine Island Glacier has added more than any otherAntarctic glacier in the last 40 years to the rise of sea level. The glacier contributes to the development of the sea is a subject which is much discussed, with conflicting forecasts from different computer models.

The latest research shows that it is unlikely to move much in the next few decades to find the basement of Pine Island Glacier that meets the Antarctic Ocean. The latest data then shows that in the foreseeable future, the glacier is still losing ice at the current rate.

It may look like a good news story, but it is still important to remember that in future, we are still expecting this glacier may continue to lose weight, and that trend will continue to increase over time, just not quite as rapidly as some of the model models indicated.

It is very important to understand why the models produce different activities in the future and how the glacier can adapt to these new observations. We did not plan in the report, but we can boost model projections for this section of the Antarctic with these new data.

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Thin patterns of the largest glacier in the Antarctic are contrary to those found before: researchers - Gizmo Posts 24

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Hot, hotter, heat stress. Climate change with its rising temperatures is increasingly becoming an intense stress factor in animal production. In the summer months, outside temperatures can quickly reach highs of over 35C this means it can get hot in the poultry house.

Modern broiler breeds have a continuously increasing growth rate and feed efficiency, which coincides with a reduced heat tolerance. Housing broilers at high ambient temperatures adversely affects performance, intestinal integrity, immune response, and meat quality. In order to avoid heat-related performance losses, it is advisable to apply some nutritional practices, such as the addition of phytogenic feed additives, alongside other management practices to alleviate the negative consequences of heat stress.

Photo: Delacon

Heat stress is an important environmental challenge for the livestock industry, especially in newly industrialising countries in the (sub)tropics. In the US, the costs of heat stress amount to more than US$160 million per year. The condition of heat stress occurs when animals are unable to lose their body heat due to high ambient temperature in combination with high relative humidity, resulting in unfavourable consequences that range from discomfort to increased mortality. The impact of heat stress depends on several factors including age and genetics, health status, nutritional status, and rearing conditions.

As long as the ambient temperature is lower than the body temperature of the birds, the heat loss from the core to the skin can be increased by radiation by varying the peripheral blood flow. However, if the ambient temperature exceeds the body temperature, the bird loses the ability to give off heat through radiation and the core body temperature increases. Unlike mammals, birds do not have sweat glands hence they are unable to sweat. Birds can lower their body temperature through panting and beak breathing.

Heat stressed animals change their behaviour and physiology to dissipate heat and maintain body temperature. Especially reduced feed intake is one of the first noticeable consequences of heat stress. Commercial broilers are particularly susceptible to heat stress, as their metabolic heat production is relatively high compared to other livestock.

Housing poultry at high ambient temperatures in combination with high humidity not only impairs production performance but also has negative effect on intestinal integrity, immune defence and meat quality. Inside the animals body, heat stress challenges the antioxidant defence systems and reduces the intestinal integrity.

Dry heat or a combination of high temperatures and high humidity causes a variety of behavioural, physiological and immunological changes in poultry. Thus, there are short and long-term negative effects on the immune system, as well as on the welfare, productivity and ultimately health of the animal. The reduction of feed intake is one of the first notable effects of heat stress in poultry. This reduction in feed intake during heat stress accounts for around 90% of the reduced weight gain. In acute stress situations, the synthesis of corticosterone, adrenaline and noradrenaline is also increased, resulting in enhanced muscle activity, increased respiration and blood glucose levels.

These increased plasma cortisol levels stimulate muscle breakdown and lipid peroxidation in muscle tissue, which is reflected in high levels of malondialdehyde (MDA) in the breast muscle of broilers, for example. In addition, the released stress hormones reduce the release of steroids and gonadotropins, resulting in reduced follicular development in hens. Moreover, studies show that the synthesis and release of vitellogenin, which is necessary for the deposition of egg yolk, is suppressed during heat stress. Also, the activity and efficiency of lymphatic organs such as bursa, spleen and thymus are impaired, resulting in impaired immune response in poultry. Furthermore, it has been shown that hyperventilation or panting to dissipate body heat leads to an increased release of CO2, which is necessary for the synthesis of calcium carbonate for egg shell formation. Heat stress has also been shown to increase blood pH and disturb the acid-base balance. This change in the acid-base balance can have negative effects on cardiac muscle activity and bone density.

Further investigations have shown that heat stress also impairs intestinal activity causing increased activity of the gastrointestinal tract, resulting in mild diarrhoea and electrolyte imbalance. Heat stress is also associated with increased lipid peroxidation in the enterocytes: chronic heat stress and associated oxidative stress lead to an overloading of the bodys anti-oxidative mechanisms, thus compromising intestinal integrity. Reactive oxygen species (ROS) also known as free radicals produced during oxidative stress, attack the intestinal mucosal cells and may lead to increased inflammation.

It has also been suggested that heat shock proteins (HSP70, a group of highly conserved protective proteins involved in cell protection and repair) play an essential role in alleviating heat stress by stimulating the activities of antioxidant enzymes and reducing oxidative damage in intestinal mucosal cells during heat stress. As a result, the intestinal epithelia may become increasingly permeable, the digestibility of nutrients decreases and the loss of water from the gut increases. This leaky gut can lead to an increased translocation of bacterial toxins, antigens and bacteria into the bloodstream, triggering the immune system and increasing stress on detoxifying organs especially the liver. As a result, animal performance suffers. But it is not only growth performance that is impacted by heat stress food safety may also be impaired. Due to increased cellular turnover and reduced intestinal integrity, pathogenic bacteria such as Salmonella enteritidis can pass the intestinal barrier and enter the body tissues. This poses a significant risk to food safety and therefore consumer health. However, it has also been suggested that heat shock proteins (HSP70, a group of highly conserved protective proteins involved in cell protection and repair) play an essential role in alleviating heat stress by stimulating the activities of antioxidant enzymes and reducing oxidative damage in intestinal mucosal cells during heat stress.

In addition to the optimisation of feed composition and structure, several (classes of) feed additives have been investigated to mitigate (the consequences of) heat stress. The efficacy of such additives is mainly directed towards their antioxidative effect. Heat stress in particular, induces oxidative processes in enterocytes, as described earlier. Increased amounts of dietary antioxidants, such as a combination of vitamins A and E, are able to reduce lipid peroxidation during heat stress. Furthermore, the addition of vitamin E improves the immune response of heat-stressed broilers.

Moreover, the non-essential amino acid glutamine has also been shown to increase the expression of HSP70 in the jejunal mucosa after acute heat stress, thus protecting it from oxidative stress, in addition to improving growth and meat quality.

Although the effects of nutrient concentration on the heat load of broilers are limited, an increased nutrient concentration of the feed, for example in the form of high-quality pellets, can also reduce the energy necessary for nutrient uptake. In addition, by limiting excess protein and optimising the amino acid profile, the metabolic energy costs associated with excess nitrogen excretion can be minimised. However, the optimal amino acid profile for heat stress conditions is not yet known.

Phytogenic feed additives (PFAs) are a valuable tool to meet current and future challenges in animal production. Many plants (e.g. thyme, oregano) and their active substances show effects that can maintain intestinal integrity and support the antioxidative capacity of the body, especially under heat stress. These mechanisms lead to the maintenance of a normal health status so that the bird can fully exploit its genetic potential.

Many aromatic plants, especially those of the Labiatae family (e.g. rosemary, thyme, oregano and sage), have been extensively studied for their antioxidant and anti-inflammatory properties. For example, thyme oil improved intestinal antioxidant status, reduced MDA content in the enterocytes and improved intestinal integrity. These activities are not only related to the phenolic compounds but also the non-phenolic compounds. These may show considerable anti-oxidative and anti-inflammatory activities by stimulating the detoxification of generated reactive oxygen species during stress. This is via either directly scavenging free radicals or indirectly by upregulating the expression of antioxidant and anti-inflammatory genes resulting in the production of antioxidant enzymes and anti-inflammatory proteins.

Besides limiting the oxidation-inflammation cascade, assorted essential oils have been shown to stimulate heat shock proteins that significantly contribute to the preservation of the intestinal barrier by inducing repair processes and improving cellular defence mechanisms. Moreover, it was shown that assorted pungent substances and essential oils have the ability to enhance the secretion of digestive juices and to stimulate nutrient transport from gut lumen to bloodstream, resulting in improved feed conversion. Additionally, assorted phytogenic ingredients support feed intake and nutrient digestibility and thus maintain high performance even during periods of heat stress.

A phytogenic feed additive (Biostrong Comfort) containing essential oils, flavonoids and pungent substances, spices and saponins has shown to improve the performance of broilers under heat stress conditions (Figure 1). A study conducted on 576 broilers (6 repetitions of 32 birds each; duration 42days) showed an increase in body weight of 5.2%, an increase in feed intake of 2.1%, and a reduction in FCR of 2.0% under cyclic heat stress conditions (8h at 32C, 12h at 26C, plus daily adjustment times; day 1-42 of age).

In terms of improving digestibility and performance even under heat stress, phytogenic feed additives have the potential to become a new generation of feed additives for innovative animal nutrition and welfare. They should be a decisive instrument to counteract heat stress and thus contribute to profitable animal production.

References available upon request

Authors: David Harrington, Special Leader Poultry and Anne Oberdorf, Technical Communications, Delacon

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Beat the heat in poultry production - All about feed

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Weight loss: Did you know that smoking one cigarette after a meal is equivalent to smoking 10 cigarettes? Read here to know other mistakes you need to avoid after eating your main meals.

Weight loss: Avoid eating fruits right after your main meal

Diet tips for weight loss: If you are trying to lose weight, or even get on the path towards fitness and good health, then you must pay attention to your eating patterns (along with your diet and fitness routine). Some habits like overeating, eating too quickly, not chewing your food properly and going to the bed immediately after eating can bad for your health, weight and digestive system. So if you are eating right and still experiencing trouble with digestion, feeling acidic, constipated and bloated, then it has something to do with your eating pattern.

Talking about five mistakes you need to avoid making after eating meals is nutritionist Nmami Agarwal on Instagram.

Sleeping or taking a nap right after eating can cause discomfort and make you feel gassy. It can also cause difficulty in sleeping and disrupt your sleep cycle. It is important to keep a gap of at least two hours between your dinner and bed time.

To sleep well without any disturbance, keep a gap of at least 2 hours between your dinner and bed timePhoto Credit: iStock

Also read:These Common Diet Mistakes Can Slow Down Your Metabolism And Prevent Weight Loss

Smoking is something that you should give up on entirely. But, smoking immediately your meals is even more harmful. "Studies have shown that the damage caused by smoking just one cigarette after a meal is equal to smoking 10 cigarettes at once," says Nmami in her IGTV. So, not only must you try to not smoke after eating your meals, you must also make an effort towards quitting it entirely.

According to Nmami, it is healthy to consume fruits in between meals, in a gap of at least one hour. A fruit that is eaten right after a meal will not be digested properly. This means that the nutrients in fruits will not be absorbed or assimilated in the body. Thus, eating fruit after a meal will not be beneficial for your health. Nutritionist Pooja Malhotra feels that the best time to eat fruits is first thing in the morning.

Also read:5 Reasons Why Citrus Fruits Should Be A Part Of Your Diet

Tea and coffee contains tannins and caffeine. Drinking tea and coffee right after your meals can prevent your body from absorbing nutrients from food. This is especially true for iron absorption. Drinking tea and coffee right after your meals may be the reason why you have nutritional deficiencies, says Nmami in the video.

Avoid drinking tea or coffee after your main mealPhoto Credit: iStock

There are many downsides to exercising right after having a heavy meal. It can affect the quality of your workout and may make you feel nauseous. The body requires time to digest food. Exercising right after your meal, or exercising after an hour or less after a heavy meal can lead to vomiting and puffiness in stomach, Nmami explains.

Also read:Do You Think Eating Breakfast Promotes Weight Loss? Read This

In order to know how much you should eat, you can use Diwekar's mental meal map. It involves the following steps:

(Nmami Agarwal is nutritionist at Nmami Life)

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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