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A trio of Army National Guard soldiers put their marksmanship skills on display this month, taking home the top spot at the 2023 International Sniper Competition, held April 10-13 at Fort Benning, Georgia.

Team leader Sgt. 1st Class Erik Vargas of the New Mexico Army National Guard, along with Staff Sgts. Benjamin Cotten and Allen Smith, both of the Arkansas Army National Guard, bested 34 other teams representing different branches of the U.S. military as well as snipers from Australia, Canada, Denmark, Estonia, Germany, Ireland, the Netherlands, Sweden, and the United Kingdom.

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For three days straight, the snipers were tested on their shooting skills, physical endurance, and problem-solving abilities across a variety of scenarios and with multiple weapons systems.

Its a full team event, Vargas told Task & Purpose. I was primary for the [M-17] pistol and [MK-12 special purpose rifle] carbine, Allen was shooting primarily with the 7.62 round and Ben used the Magnum [.300 Norma Magnum] rounds, but everyone is tested on all their abilities.

The first event was a stalking exercise, which required the teams to infiltrate at night, and continue movement into the day.

For this event, they had drones, thermal capabilities, Cotten told Task & Purpose. It was really designed to replicate a near-peer enemy.

Other events tested the ability of the snipers to think and act quickly.

Youd have the team leader have to assemble basically a jigsaw puzzle, and then that would reveal a target designation, then we would have to identify the target and engage, said Cotten.

Instead of a jigsaw puzzle, competitors would also have to, for instance, solve a math equation, the answer to which would give them the correct target to engage. Other exercises involved the snipers engaging targets from multiple firing positions, in urban environments, and in timed scenarios. In one event, for instance, the teams were presented with weighted ammunition boxes before a ruck march the less weight they chose to carry, the fewer rounds of ammunition they would have to shoot.

There was always a physical stressor element, said Smith. And very little sleep.

All the events had a very low round count, Vargas added. So you really couldnt afford to miss.

Despite winning this years competition, the winning team remained humble.

The best part is just the networking and learning from everyone else. We all come from different backgrounds, so its a chance to interact with other people, learn from other people, and share experiences, Cotten said.

We see a lot of the same people at different events, Smith added. Everyone has been training and putting in the work for a while.

Vargas, the team leader, enlisted in the Army in 2008. He served in the 3rd Ranger Battalion, including time as a sniper team leader, before transferring to the National Guard, where he is assigned to 1-200 Infantry Battalion, as well as working full-time as a security executive in Las Vegas. Cotten enlisted in the National Guard in 2006 and deployed to Iraq in 2010. He was previously a sniper section leader and has been an instructor at the Army National Guard Marksmanship Training Center for the past three years. Smith joined the National Guard in 2003, deployed to Iraq in 2004, and has also served as a sniper team leader and marksmanship instructor at the National Guard Marksmanship Training Center. The two of them are also firefighters in Shreveport, Louisiana.

All three are members of the All Guard Marksmanship Team, composed of some of the best marksmen from across the various state national guards, and all have competed before in the Winston V. Wilson sniper competition, another international sniper competition that is organized by the National Guard.

A lot of the train-up, before we come together as a team, is on the individual, said Vargas. But once we have all the fundamentals down, its all about communication within the team.

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Army National Guard team wins this years International Sniper Competition - Task & Purpose

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Michigan State University biologists have studied damselflies which resemble dragonflies and are abundant as both predator and prey in wetlands to understand what happens throughout their lifecycle from nymph to winged insect, along with what they eat, when summers grow warmer and longer.

Their work in this weeks Proceedings of the Royal Society B has a twist combining seasons of observational and experimental work in the field and lab with input from a theoretical ecologist, a mathematician with supersized modeling creds.

The results: A new respect for the blinding speed of global warming and a more realistic look at what a hot summer can bring to a nearby pond.

We are seeing the pace of climate change is much more rapid than organisms have endured in their evolutionary experience, said co-author Phoebe Zarnetske, an associate professor of integrative biology, PI of the Spatial and Community Ecology (SpaCE) Lab and director of the Institute for Biodiversity, Ecology, Evolution and Macrosystems, or IBEEM. That rapid pace is going to be even more of an issue with the increase in extreme events like heat waves.

The work in Life-history responses to temperature and seasonality mediate ectothermconsumerresource dynamics under climate warming finds that inserting the right level of data gleaned from field experiences, specifically the effects of seasonal changes in temperature on consumer lifecycles, creates a more robust predator-prey simulation model.

The work differs from findings of similar models with less biological realism that predicted warming trends would doom predators. They see Michigan damselflies surviving climate warming by shifting into a lifecycle similar to their southern relatives squeaking out two lifecycles in a season rather than one.

Laura Twardochleb

Twardochleb, now with the California State Water Resources Control Board, was part of MSUs Ecology, Evolution, and Behavior, or EEB, Program and as a part of that took a class by Chris Klausmeier, MSU Research Foundation Professor of plant biology and integrative biology.

Klausmeier and Zarnetzke, both in the College of Natural Science, are EEB core faculty members and Twardochleb is an EEB alum.

Twardochleb saw that early models projecting how warming climates would affect ectothermic predators were significantly simpler than the nature she was observing. For one thing, the models didnt allow for a northern climates change of seasons. The models also werent keeping track of predator size and growth rate and changes in their lifecycle with warming.

Meanwhile, Klausmeier, a theoretical ecologist, was recognizing the special sauce an experimentalist brings when creating mathematical models that make assumptions about how organisms behave, grow, birth and die.

I can make up any model I want unconstrained by reality, Klausmeier said. But thats a little dangerous because of course you want something related to the real world. When you join with an experimentalist you can bring not just the experimental results and parameters, but also bring the deep natural history and knowledge to the system to know the key variables and constraints.

The work, factoring in a warmer, but still seasonal climate, shows how the damselflies can grow and breed more quickly. Creating a model that only allowed the virtual damselflies to live a one-year lifecycle in a warmer world resulted in burn out and death. Extinction was on the horizon.

But allow the bugs the option of bringing two generations into a season, and thriving was a possibility. A lot of models said [predators] were going to starve, Twardochleb said. Thats whats exciting that we can make models more realistic.

Twardochleb said the research is good groundwork to understand how other species will respond to a warmer world, particularly species like mosquitoes which are nuisances and potentially carry diseases.

Zarnetske added that the continual challenge will be beyond the idea that different species will be adapting to a new world. Climate change is outpacing that kind of evolution in an unprecedented way. And the weather extremes heat waves, droughts, floods are a whole variable.

Thats our next step, Zarnetske said. Unpredictability is hard.

The work was supported by the National Science Foundation, NASA, the MSU Department of Fisheries and Wildlife and Environmental Science and Policy Program, Kellogg Biological Station and the Society for Freshwater Science.

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Mixing theory, observation to envision adaptations in a warmer world - MSUToday

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Did you know that kickstarting your day with just the right, healthy beverage can help speed up your weight loss efforts? We spoke with the experts who share some of their favorite morning drinks for rapid weight loss. If you're looking to burn fat in a timely manner, turning healthy eating and drinking habits into a lifestyle is key. The below beverages make weight loss less of a grueling, challenging processthey're quick to whip up, easy to work into your mornings, and taste great!

Keep reading to learn more about the best morning drinks for rapid weight loss. And next, be sure to check out You'll Never Lose Weight if You're Still Eating These 11 Things.

Research shows that green tea can speed up your metabolism, which is crucial if you're looking to lose weight, says Lisa Young, Ph.D., RDN, the author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board. In addition, green tea contains catechins, which are antioxidants proven to be effective in burning fat. "Research indicates that green tea extract, which is essentially concentrated catechins, has been shown to lower weight and decrease body fat percentage," Young adds.

While we're on the subject of green tea, let's chat about matcha. "While matcha tea has been shown to promote fat burning, this skinny iced matcha green tea latte may have an additional advantage for your waistline since it also doubles as an ultra-satisfying weight loss secret weapon," The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, tell Eat This, Not That!

Kicking off your mornings with this delicious tea drink will provide you with antioxidants and keep you full for several hours so you won't feel inclined to snack. Plus, it's only 20 calories! And the benefits don't stop there. The Nutrition Twins add, "Matcha green tea has been shown to enhance exercise-induced fat burning, so if that inspires you to move your body more and drink it, too, the fat-burning potential can be quite impactful."

RELATED: 5 Easy Ways To Lose Weight Before Breakfast

Something as simple as warm water with lemon is a stellar detox drink. Young explains, "Lemon has a plethora of benefits due to its antioxidant content and pectin fibers. The pectin fibers in lemon are soluble fibers that are most commonly found in fruits and vegetables. The reason this drink is great for weight loss is because it is hydrating, calorie-free, and may help eliminate toxins in the body."

"While morning sweet drinks are notorious for being calorie bombs and packing on the pounds, sipping this soothing, slightly sweet, satisfying golden milk can help avert cravings in just 40 calories," The Nutrition Twins reveal. Plus, it takes just five minutes to prepare, making it a seamless addition to any busy morning.

This delicious chai-like sip features turmeric, cinnamon, and gingerthree very potent spices that help combat inflammation (which is something that can derail your weight loss efforts). In addition, cinnamon helps you kick sugar cravings to the curb by regulating blood sugar. "Plus, the calm mood and steady blood sugar set you up for a healthy dayand nothing is more critical for preventing overeating than being on an even keel," The Nutrition Twins say.

RELATED: The Best Breakfast Superfoods To Burn Body Fat All Over

If you're a tea drinker, ginger tea is another one of the best morning drinks for rapid weight loss you can sip. According to Young, this warm, comforting beverage can help relieve an upset stomach, and it doesn't contain any calories! Plus, your waistline will thank you. "A study done on the effects of ginger tea and what it can do for the body found that ginger intake can reduce body weight and waist-to-hip ratio," she adds.

Not only is a refreshing glass of cucumber mint water reminiscent of a relaxing spa experience, but it can also help you lose weight and keep you hydrated. "Infusing water with mint and cucumber has a bunch of healthful benefits, two of them being supporting weight loss and improving digestion," Young explains.

RELATED: 6 Best Breakfast Habits for Women To Lose Belly Fat

Fenugreek water can help you lose weight by suppressing your appetite and helping you feel full. For instance, one study revealed that having fenugreek fiber at breakfast promoted satiety and lowered caloric intake when lunchtime rolled around.6254a4d1642c605c54bf1cab17d50f1e

"If you want to make fenugreek water, try soaking one to two tablespoons of fenugreek seeds in water overnight," The Nutrition Twins suggest. "It's often sipped first thing in the morning on an empty stomach. More research is needed, and if you're pregnant or trying to become pregnant, you're best off avoiding it."

So long as you take your coffee black (or with minimal plant-based or skim milk), you won't pack on the calories, and this beloved morning beverage can help you achieve faster weight loss. "Research has found that caffeinated coffee can reduce caloric intake and boost metabolism," The Nutrition Twins explain. "One study showed that people who drank caffeinated coffee consumed significantly fewer calories than those that drank less caffeine or those that drank no caffeine."

In addition, caffeine gives your metabolism a boost and gets your bowels moving, which can help the scale move in your favor.

RELATED: Do These 5 Things Every Morning To Lose Weight Faster, Dietitian Says

Give yourself an instant hydration boost in the AM with this rejuvenating sip. The Nutrition Twins' raspberry ginger lime water infusion will help you kick any unhealthy cravings to the curb and prevent you from mistaking feeling thirsty for feeling hungry.

"You'll prevent excess calorie consumption that packs on the pounds, and as you hydrate with this potassium-packed drink, you'll counteract sodium and the puffiness and bloat from any salty or sugary indulgence from the day before, and you'll quickly restore normal fluid balance, releasing excess water you're holding in the tissues for a quick weight loss," they explain. "Antioxidant-packed ginger, lime, mint, and raspberry help fight chronic inflammation that's been shown to stimulate weight gain. Raspberries' phytochemical C3G increases the production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite), assisting in weight loss."

Olipop is another morning beverage The Nutrition Twins recommend for shedding weight fast. "Olipop quenches morning sweet drink cravings with only 35 to 45 calories and just four to five grams of sugar. Plus, it offers a big weight loss bonus by providing nine grams of prebiotic fiber to promote regularity, helping to push waste out of the colon so you can quickly drop a few pounds while bringing on a flat belly. The prebiotic fiber also supports gut health and reduces the risk of obesity by promoting satiety and weight loss," they explain.

So if you're craving something sweet first thing when you wake up, don't reach for fruit juice or other calorie-packed beverages. Try Olipop instead to save yourself unnecessary calories and promote a healthy gut and metabolism.

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Losing weight is not a one-size-fits-all process, and what works for you may not work for someone else. We all have unique genetic makeup that plays a role in how we are able to lose weight, and our individual lifestyles affect weight loss, too. How much you eat, the types of foods you choose, frequency and type of exercise, stress levels, and sleep patterns are just some of the lifestyle factors that may play roles in your ability to lose weight. When it comes to food choices, not all calories are created equally. That's why we're here today with 11 of the worst weight loss foods you should avoid at all costs.

One of the more common methods for weight loss is to count calories. While this equation of calories-in versus calories-out can encourage weight loss, you may be surprised to know the types of calories you consume can influence your progress as well. Protein, carbohydrates, and fat are calorie-containing nutrients, and are each processed and utilized differently in your body. For example, protein and fat both have high satiety values and can leave you feeling fuller after a meal, while carbs have the lowest satiety value. This doesn't make carbs inherently bad; however, this supports the idea that not all calories are created equally.

If weight loss is your goal, you should be paying attention to the foods you are eating. Tracking calories and grams of nutrients may be helpful as well, but cutting certain foods from your diet may be enough to make progress toward your goals. All weight loss plans should contain a variety of food choices to maximize nutrient intake and avoid deficiencies. Focusing on lean protein, fiber-rich grains, fruits, vegetables, healthy fats, and dairy and dairy alternatives is a great place to start. To further your progress, avoid the below foods that could slow your weight loss.

Keep reading to learn about the 11 worst weight loss foods, and next, don't miss 5 Foods Everyone in Their 40s Should Eat for Faster Weight Loss.

While white bread is not especially high in calories, it may leave you feeling hungry soon after your meal due to its low fiber content. Fiber is known for increasing satiety, and research suggests dietary fiber intake is linked to lower body weight.

To increase fiber in your diet, swap your white bread for whole grain or whole wheat options. Additionally, when looking through the bread options at your local store, compare fiber content and choose those with higher numbers. Swapping your low-fiber white bread for an option that contains a few grams of this important nutrient may increase your feeling of fullness, reducing overall calorie intake throughout the day.

A salty, crunchy snack beloved by many, potato chips may be halting your weight loss efforts. In fact, one study found potato chips contributed to more weight gain per serving than other common foods, including potatoes, red meat, and sugar-sweetened beverages. Potato chips are another poor source of fiber and are high in fat, which contributes to higher calorie content. Additionally, research suggests salt may possess some addictive properties, and consuming foods with high sodium content could lead to a desire for more salty foods. Overeating salty foods like potato chips, which are also high in fat and calories, could prevent your weight loss goals.6254a4d1642c605c54bf1cab17d50f1e

RELATED: Avoid These Foods if You Want To Lose Visceral Fat, Dietitian Says

While convenient and appealing to kids and adults alike, fruit snacks are packed with sugar and lack nutritional value. While some refined sugar can be part of a well-rounded diet, research suggests diets high in added sugar may promote the prevalence of obesity. While obesity cannot be attributed to one single ingredient, the pervasiveness of added sugar in food and drink appears to play a role.

Although a single pouch of fruit snacks is usually under 100 calories, it may be best to swap the snack for a piece of whole fruit instead. Even though this may result in more calories consumed, the fruit will contribute more fiber and nutrients, which could benefit your weight loss efforts.

A category that includes many common treats like cinnamon rolls, croissants, muffins, danishes, and donuts, the calorie content of these items may totally shock you. Not only can a single grocery store muffin pack more than 500 calories, but many of these calories come from poor sources, like oil and sugar. With a high-calorie count and low satiety value, pastries will likely slow your weight loss.

For a much healthier alternative, try making your own pastries, like bran muffins and whole-wheat banana bread. These can deliver the same convenience for a meal or snack and pack more fiber and nutrients than store-bought varieties.

Candy is another concentrated source of added sugar that could be slowing your weight loss. While candies that contain nuts also have high sugar content, they at least provide some nutritional value in the form of healthy fats and protein. Don't get us wronga small handful of nuts is definitely a better option for your waistline, but the worst offenders in the candy category are the fruit-flavored options that provide minimal fat, protein, and fiber. If you are looking to satisfy your sweet tooth, reach for fresh fruit, dark chocolate with a high percentage of cocoa, or nuts dusted with cocoa as lower sugar alternatives.

RELATED: 15 Ways to Lose Weight Without Exercise

Another popular sugar-sweetened item, ice cream also packs high-fat content into a small package. In fact, a mere half cup of ice cream can provide close to 150 calories. And let's be honest: Who is just having a half cup?

With main ingredients including cream and sugar, you are better off keeping ice cream for special occasions and choosing lower-sugar desserts as your regular treat. Try homemade banana "ice cream" as an easy, delicious, and customizable option. Simply combine frozen bananas and a splash of your milk of choice in a food processor, and blend until smooth. Top with a couple of dark chocolate chips or a drizzle of nut butter for an indulgent dessert feel that will keep you on track toward your goals.

With so many options available in the cereal aisle, it can be tough to discern the best choice for your goals. Many cereals are loaded with added sugarsome providing well over 10 grams in a single serving. Delicious, yes, but these high-sugar cereals are likely slowing your weight loss.

The term "empty calories" is used to describe calories from solid fat and/or sugar in food that provides few other nutrients. To improve your cereal selection, search for options with fewer than five grams of sugar per serving, or swap your cereal entirely for a bowl of oatmeal with fruit and nuts for a higher-fiber, well-rounded meal.

Milkshakes, fries, and a variety of other fried items fill the menus of drive-thru restaurants, and the allure of "more bang for your buck" is tempting with popular value meals. A single meal containing a cheeseburger, medium order of fries, and soda can be close to 1,000 calories, far more than the average person needs in one sitting.

While the convenience of fast food is hard to beat, skipping the "meal" option is a good way to make a fast-food order work for your weight loss goal. Stick with just the burger and add a side of fruit or vegetable at home instead of opting for the traditional fries and soda.

RELATED: 25 Sneaky Reasons You're Gaining Weight When You're Doing Everything Right

Whether filled with chocolate chips or nuts, or topped with icing or chocolate, cookies are typically loaded with fat, sugar, and calories. Additionally, most enjoy more than a single cookie at a time, leading to an even higher intake of calorie-dense desserts.

The good news is there are some easy ways to update your homemade cookie recipe to be more complimentary to your goals. Try swapping your white flour for a whole wheat option, replace sugar with a 1:1 equivalent of unsweetened applesauce, and trade half of the butter for equal parts of full-fat plain Greek yogurt.

Processed meat, including hot dogs, are notorious for being high in sodium, fat, and calories. Each of these components could be slowing down your weight loss, in addition to the white bread and condiments often enjoyed with a hot dog.

If you are looking for an alternative that works better within your weight loss goals, try chicken sausage. Just like hot dogs, these are typically available fully cooked so all you have to do is heat and eat. Additionally, they are lower in fat and calories, and often higher in protein.

Fats that are solid at room temperature are considered to be a source of empty calories. These fats are generally considered solid because they have a higher content of saturated fat. Butter and red meat are two common sources of solid fat, and baked goods and dishes made with butter, lard, and tallow will also contain the "empty calories" from these ingredients, too.

To reduce the amount of solid fat you consume, stick with lean cuts of red meat, and cut off visible fat when able. Swap butter, lard, and tallow for healthier fats, like olive oil when applicable, and trade your solid fat for equal amounts of mashed avocado in your baked goods.

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90 Day Fianc star Loren Brovarnik's before and after weight loss photos reveal how slim she is seven and a half months after welcoming her third baby. The Miami resident, 34, got married to Israeli man Alexei Brovarnik in 2015, in 90 Day Fianc season 3. Regulars in various spin-offs such as Pillow Talk and their own, called After the 90 Days, Loren and Alexei became parents to boys Shai and Asher before having a girl they named Ariel in September 2022. Loren, who lives the illness Tourette syndrome, often opens up about her postpartum depression and weight loss journey on Instagram.

90 Day Fianc's Loren Brovarnik has lost a tremendous amount of weight since she was last pregnant in 2022. Now, more than seven months later, Loren is 12 pounds slimmer, as per her Instagram reveal.

Loren's new post shows a photo of her taken exactly 7 and a half months ago. In the second photo taken a week ago, Loren stands confidently wearing a crop top and a pair of tiny denim shorts for her mirror selfie. The new moms photo also features her baby in the back with a stroller and baby clothes which proves how busy her new life is. Progress. Not perfection, is Lorens advice to her fans.

I've been on the Jenny Craig program for a little bit now, and I love it and thats my secret, Loren said about her weight loss back in February 2023. Loren finally admitted to her weight loss secret when she was accused of taking Ozempic to lose weight. It's not like the Ozempic rumors have stopped now either. To everyone whos still accusing me of being on Ozempic because I lost weight very fast after Ari, No! It's called dedication, Loren said in a story. She posted a video if herself out of breath during a power walk. Do you see me sweating? Loren asked.

According to Loren, she walks almost every day and is eating healthier, trying to live a better lifestyle. Loren also seems to have ended her partnership with Jenny Craig now that shes achieved her weight loss goal. Loren eats healthy and is more active than ever. She's adjusting to a healthier lifestyle more than just depending on a diet program. Walking with her baby is a fun activity for the mom to do. The smarter decisions that Loren takes surely help her live a fit life and get back on track easily after three back-to-back pregnancies. Some of Loren's fans seemingly accused her of using Photoshop to slim down her legs in her selfies as well.

Ozempic, the viral drug which is originally intended for the treatment of patients with diabetes, has become a weight loss secret of Hollywood celebrities. And Loren's 90 Day Fianc fans who have seen her drastic weight loss seem to still think shes fallen prey to it. But if Loren keeps insisting her weight loss results are all thanks to her own hard work, perhaps they could cut her some slack, applaud her, and believe in her while she continues to share these vulnerable moments with them.

Source: Loren Brovarnik/Instagram

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Progress. Not Perfection: 90 Day Fianc's Loren Shows Stunning ... - Screen Rant

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Check out 5 ways to burn fat much faster below.

It is the desire and struggle of many around the world: to burn fat. And weve all been told, one way or another, how to burn fat. Eat less and move more. Simple, yet difficult, because you need to be consistent with those two things to actually see results.

And really there is no magic wand to lower your body fat percentage, unless you have a medical procedure for it. However, as you will see below, there are 5 ways to burn fat much faster that perhaps you havent thought about it before. That is what Max Posternak is here to show us.

Max Posternakis the founder ofGravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. HisYouTube channelhas over 5 million subscribers.

What you are about to see are steps that you can take to improve how quickly your metabolism work and, in the process, burn fat faster. Check it out.

Here are the 5 ways to burn fat much faster according to Max Posternak.

HIRT is an acronym that stands for High-Intensity Resistance Training.

Perhaps youve heard of HIIT, but probably not of HIRT. While both are similar, HIIT focuses on more cardiovascular movements, HIRT is essentially strength training for fat loss.

During a HIRT workout, you will perform a series of strength training exercises for a set number of reps and a set number of minutes without rest. This causes your heart rate to stay elevated and your muscles will be given very little time to recover before being called on again to the next set.

For this, you should go moderately heavy on the weight, not too heavy as you normally would to build muscle.

This type of training is amazing as you will:

Its a win-win-win situation.

BOXROX has previously explained what is a caloric deficit and how much is safe. However, if you want to kick things up a notch, you can be more aggressive with your calorie intake.

Most diets are structured to cut around 20-25% of your calorie maintenance levels.

Why You Cannot Outrun a Bad Diet

Some people can get very demotivated by only losing half a kilo or 1lb per week. This could lead to that person simply giving up because of slow results. Although many will tell you that you should not do a crazy diet, some can really reap the benefit of being more aggressive with their caloric intake.

Especially if you have a lot of weight to lose, Posternak advice is to up your cut from 40-45 per cent of your maintenance level to see drastic results and give you a boost to lose fat much faster.

This is not much recommended for people who are relatively lean, as you can get very weak by not eating enough calories which will impact your training sessions.

8 Techniques to Reduce Hunger While Dieting

Peripheral heart action training helps incorporate an element of cardio into your weight training workout without having to sacrifice the amount of weight you lift. You wont get weaker, but youll be able to burn much more calories and accomplish much more in a shorter period of time, Posternak says.

The best way to apply this training method is by combining an upper body and a lower body movement into one set, or two exercises that combine opposing muscles such as the quads and hamstrings, or biceps and triceps.

For example, doing one set of bench presses followed immediately by one set of back squats taking a break only after the squats. This will get your heart rate and breathing higher, burning more calories in the process.

Fasting is regarded as a type of dieting. However, instead of restricting what you can eat, you will restrict the period of which you can eat.

There are several popular methods of intermittent fasting, including:

Intermittent Fasting vs Prolonged Fasting: Differences, Pros and Cons

Intermittent Fasting for Weight Loss Explained

We mentioned it at the top of the page, but it is the most important tip to help you burn fat faster. Consistency is the ingredient that is intrinsic to all the other tips mentioned above.

You have to accept that exercise and eating healthy has to become a part of your life permanently, Posternak says.

Dont begin your body transformation journey already thinking about the end date. You can lose focus along the way, sure, but you need to get back on track and put in the work, otherwise, the results simply wont show.

For more information, click on the video below.

What If You Eat Only One Meal a Day for 30 Days?

10 Bad Morning Habits that Stop You Losing Fat

5 Intermittent Fasting Mistakes That Make You Gain Weight

There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:

Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

Morning vs Evening Workouts for Weight Loss which is Better?

5 Night-Time Habits That Make You Fat

What Are The Best Exercises to Live Longer and Healthier?

How to Burn More Calories Lifting Weights

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5 Ways to Burn Fat Much Faster - BOXROX

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INTERMITTENT FASTING HAS landed on the dieting scene as a way to cut calories without cutting your favorite foods.

This eating style only limits the hours you're eating rather than what you're eating allowing you more flexibility in your weight loss plan. If you tend to backload your calories late in the day, intermittent fasting might be a solid option for you, says Leslie Bonci, R.D.N., M.P.H., sports dietician for the Kansas City Chiefs. IF may even help improve your digestion and sleep, because eating too close to bedtime can disrupt the body's recovery mode.

So if you're great at sticking to a schedule, and you're looking to slim down, intermittent fasting might the plan for you. But then comes the big question: How do you pick a schedule that's right for you?

There are a handful of intermittent fasting eating schedules, and deciding which is best for you can be tough. The biggest thing is figuring out a schedule that feels sustainable. Below, everything you need to know about the different intermittent fasting schedules.

Intermittent fasting is the increasingly popular way to limit caloric intake by limiting the amount of time you allow yourself to eat.

The idea stems from our hunter-gatherer roots. It's thought that our bodies are much more adapted to fasting than we are to our esteemed three meals a day. The theory suggests that our ancestors fasted often when food was scarce, causing our cells to learn how to function in a fasted-state, according to a 2019 study published in the New England Journal of Medicine.

And thus, intermittent fasting was born. Though research has shown improvements in insulin resistance, blood pressure levels, and and inflammation, intermittent fasting is famed for its potential effects on weight loss. It has been seen to help people lose 7 to 11 pounds on average over 10 weeks, according to the Harvard School of Public Health.

By no means is it a perfect weight loss solution, though. The issue is that there may be a plateau in this weight loss eventually, says Perri Halperin, M.S., R.D., clinical nutrition coordinator at Mount Sinai Health System. The body may go into starvation mode, which will cause it to hold onto fat stores in preparation for another round of fasting. "So, it becomes harder to lose weight at a certain point, even though at first the weight will come down."

Even then, it might be worth giving it a shot if it feels like a sustainable plan for you, or if you're looking to shed only a few pounds. It might even be a way to simply kick the habit of midnight snacking. Whatever your goal, finding a schedule that you can stick with makes all the difference.

Ultimately, the best diet is the one you are most likely to stick with. The schedules that more closely resemble your normal eating patterns are going to be the easiest ones to adhere to, Halperin says. Not eating late at night is key, since "you want to give your body the chance to rest and repair, versus putting it in more of an action state," she says.

A few different intermittent fasting schedule options, below.

The 16:8 schedules is the most common of all the intermittent fasting schedules. It most closely mimics our traditional eating style, making it more sustainable, Halperin says.

The idea is you get to eat 8 hours of the day, and fast for 16. The benefit of this schedule is you get to pick when to start and stop your fast. So, if you're most hungry in the mornings, you can start your eating window right when you wake up. If you don't typically get hungry until lunch time, you can start your window at noon and stop eating at 8 p.m.

It's proven toothe 16:8 schedule, in conjunction with resistance training, has shown to improve several health markers and decreased fat in men.

This approach is similar to the 16:8, just with a bigger eating window. A bigger window doesn't necessarily mean you won't lose weight, though.

A 2021 study found that a group of people with obesity lost significant weight sticking to a 14 hour fast when paired with a diet program.

Otherwise known as the 5:2 intermittent fasting schedule, this takes fasting to more of an extreme than the schedules above. The goal here is to eat a normal amount 5 days out of the week, and then cut your intake to 20 percent of your intake for 2 of the days. That's about 600 calories for men.

When this program was studied in 2021, there were solid effects on weight loss, but the program had less than stellar adherence. After 6 months, only 31 percent of those who were participating in the study kept up with the schedule. Again, the best diet is one that you can stick toso if extremes like this aren't in your wheelhouse, it's better to choose one that is.

This is another higher-stakes intermittent fasting schedule. As the name hints, this plan will have you fully fasting every other day. When studied in comparison with regular calorie-restriction dieting, the alternating fasting schedule didn't show significantly better weight loss results. So, unless you succeed in an all or nothing environment, this might not be the best option for you.

If you're struggling to find a diet plan that works for you, it's never a bad idea to have a conversation with your doctor or a certified dietician. Together, you can come up with a plan that will be more tailored to you.

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

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Intermittent Fasting Schedules: Types, How to Pick - Men's Health

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Your 'body clock' or circadian rhythm, metabolism, and nutrition are all intimately linked.

Kavita Devgan

Published: 02 May 2023, 9:30 AM IST

Circadian rhythm is also known colloquially as 'the body clock'.

(Photo: iStock/Altered by The Quint)

We look towards the sun for a lot of things, for sunlight, for warmth, for helping our body make the essential vitamin D, for mood upliftment, to help beat the cold, and more.

But not many know that the circadian rhythm, metabolism, and nutrition are all intimately linked, so you can add to the above benefits of the sun list, getting directions to eat the right way too.

Also known as our sleep and wake cycle, circadian rhythm is an internal cycle where our metabolism and multiple other functions in the body follow a natural body clock change through the day following the sun.

The body clock basically works based on light and darkness in your environment (sunrise and sunset).

As per your circadian rhythm your body begins to secrete hormones and digestive juices as per the transitions of sun through the day. After sunrise body receptors like skin and eyes sense the light and tell the brain that its day, so the body secrets the hormone ghrelin, which stimulates digestion, metabolism, and other functions in the body.

Post sunset the body secretes the hormone leptin which dont support any active functions especially digestion.

When we wake up (and the sun rises) insulin sensitivity increases and melatonin (rest, repair, and growth hormone) decreases, which makes us alert and energetic.

In the evening, to prepare the body for cell repair and rest, the melatonin levels go up and insulin sensitivity decreases.

This rhythm plays a role in many body processes like sleep-wake cycle, metabolism efficiency, temperature control, hormonal functioning, organ functioning as well as the gut microbiota.

If our internal clock and the external flow of sunlight and darkness fall out of sync that is you work against this biological clock (for example you starve in the first half of the day when the digestion power is at its best and eat heavy meals late in the day post sunset when digestion is ebbing) it can lead to chaos in the body systems.

The trending circadian rhythm diet (also called the sun cycle diet or the body clock diet) believes in following a way of eating that helps to keep both the internal and external clock in sync.

It can help with weight loss, keep us fitter, improve our energy levels, and also help cut down the risk of multiple lifestyle disorders including type 2 diabetes and high blood pressure.

Eat within a window of 12 hours or less and fast for the remaining 12 or more hours each day.

Typically between 8 am and 8 pm If you wish to combine this with ratio of 16:8 intermittent fasting (16-hour fast and 8 hour eating window) then as per your circadian rhythm the best timings to eat would be between 10 am and 6 pm.

After 6 pm body begins to prepare for shutdown as the sun sets, the digestive juice production becomes low and melatonin levels increase.

To follow the digestive fire of the body (which goes down concurrently with the sun), make breakfast and lunch your larger meals and dinner your smaller meal of the day.

Divide the total daily calorie intake into three main meals and two snacks, and focus on including enough high-quality protein (like fish or dairy), plenty of vegetables, quality fibre, and good fats.

Choose nutrient-dense foods and practice portion control stringently.

Adequate sleep is an important factor in this diet as sleep affects the hormone ghrelin that stimulates your appetite as well as leptin that does the opposite.

When we are sleep deprived, the circadian rhythm goes haywire leading to an increase in ghrelin and a decrease in leptin levels in the body, which leads to more hunger and sugar cravings.

Also, a disrupted circadian rhythm may also lead to increased insulin production in the body.

This is why sleeping well and enough is an important part of the circadian rhythm diet.

Jet lag, certain medications, and irregular work hours can also mess with our circadian rhythm and diet.

(Kavita Devgan is a nutritionist, weight management consultant, and health writer based in Delhi. She is the author of The Don't Diet Plan: A no-nonsense guide to weight loss, Fix it with Food, Ultimate Grandmother Hacks, and Dont Diet! 50 Habits of Thin People.)

(At The Quint, we are answerable only to our audience. Play an active role in shaping our journalism by becoming a member. Because the truth is worth it.)

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Eat With the Sun: How Your Circadian Rhythm Can Help Beat Diseases & Lose Weight - The Quint FIT

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Diet expert Dr Michael Mosley has shared the five foods you should be eating if you want to lose weight - and you won't even need to cut out full-fat dairy products

We all know how important it is to keep our body healthy, but losing weight isn't always easy, and keeping on track can be a nightmare with so many products out there tempting us away from our veggies.

To help make the dieting process easier to manage, diet expert Doctor Michael Mosley has shared the five food groups you should be incorporating into your everyday life if you want to shed some weight.

Dr Mosley - who founded the 5:2 diet and the Fast 800 diet - said that simple switches to your diet can "make a real difference" to your weight loss goals, and recommended swapping fatty meats for lean ones like chicken and fish, and piling your plate with healthy veggies over potatoes.

And what's more, you don't even need to cut out dairy - as the expert claimed full-fat milk could be better for your body than the skimmed alternatives.

Dr Mosley highlighted the five food groups in a post on his Fast 800 website, where he said that "non-starchy vegetables" such as broccoli, spinach, cauliflower, and cucumbers were a healthier option than things like potatoes.

He wrote: "They contain a host of vitamins, minerals and other important nutrients like phytochemicals that help to aid digestion, lower cholesterol, and reduce the risk of type 2 diabetes. With such brilliant health benefits, there's no need to count the (very minimal) calories when adding to your plate which we encourage with every meal!"

The diet guru then suggested swapping to "lean protein", which he defined as fish, turkey, chicken breast, and tofu.

He added: "[These meats] are low in saturated fats and high in Vitamin B-12. A diet which is high in lean proteins has many health benefits: it reduces hunger, lowers blood pressure, assists with weight management, improves muscle mass and strength, and lowers the risk of osteoporosis as lean protein is great for bone health."

Dr Mosley also praised nuts such as almonds, cashews, hazelnuts, and pistachios as being some of the "top healthy foods" for weight loss, as they are high in "good fats" as well as protein, fibre, and Vitamin E. Nuts also help to lower cholesterol and are great for heart health.

While you might think using oil is a no-go if you're dieting, the expert claimed that incorporating olive oil into your diet can actually be a good thing - as it can help lower your blood pressure.

He said: "Use it in your cooking, as a dressing on a salad, or as a dip; olive oil is a 'good' fat, containing anti-inflammatory compounds such as oleic acid, omega-3 fatty acids, and polyphenols. It is known to reduce effects on depression and gut health, reduce the risk of developing cardiovascular disease and lower blood pressure."

Dr Mosley's final tip will come as a surprise to many, as he told people to stop buying low-fat dairy options - as buying the full-fat product could actually be better for you.

"It may come as a surprise to those who were told to choose the low-fat option to be healthier," he explained, "but full-fat dairy like Greek yoghurt or full-fat milk is arguably the healthier option. It contains more essential fatty acids like omega-3, high levels of protein, Vitamin B-12, and iodine, all of which have been recognised to slow cognitive decline, reduce anxiety and depression, control energy levels and improve metabolic rate."

If your days are far too busy to be spending time in the kitchen cooking up healthy meals, Dr Mosley suggests his Fast 800 shakes, which operate as meal replacements.

He said: "While these are our top five healthy foods for weight loss, we know that in a busy lifestyle, it's not always possible to cook, prepare meals in advance, or even source them while at work or on days out.

"For this reason, The Fast 800 Shakes offer convenient nutrition with no artificial ingredients or added sugar. Packed with fibre, protein, healthy fats and 26 vitamins and minerals, The Fast 800 Shakes complement a Mediterranean diet and are especially great for fasting days."

Do you have a story to sell? Get in touch with us at yourmirror@trinitymirror.com.

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Doctor Michael Mosley shares 5 foods for weight loss - and alternatives for busy days - The Mirror

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The Longevity Project aims to educate readers about what it takes to live a long, fulfilling life in the High Country. This year the project focused on nutrition and stated a goal of debunking nutritional fads and diets.

As a local nutrition professional, I was intrigued by the choice to bring in Gary Taubes, a famous journalist and advocate of a low-carbohydrate/high-fat diet. The project reported four pieces on Peak Nutrition and concluded with an event to hear Taubes keynote.

Three local professionals: a registered dietitian, a naturopathic doctor and the Family & Intercultural Resource Centers executive director started the night by highlighting their work with our local community members. They each were phenomenal and highlighted the different nutritional needs of Summit County residents. They talked about the importance of looking at nutrition uniquely with every individual. I agreed with each of them, diets do not work.

However, food is fuel and is a basic need for every human being. After the local panel was dismissed, Taubes took the stage and captured the audiences attention by boldly stating that he was going to disagree with everything previously presented. I had assumed this was coming. What I had not anticipated was how most of his presentation then supported exactly what our panel had presented: diets dont work. Nutrition science is evolving and has gaps.

Our county is filled with people dedicating their professional careers to helping our community members obtain health, which is one reason Summit County is so great.

Local health professionals, thank you for everything that you do for our community.

Local helpers, the Family & Intercultural Resource Center helpers, Public Health employees, counselors, reporters, friends, and neighbors, thank you.

Please dont jump on the keto band wagon after hearing that science is flawed. Put yourself first, seek out information and find nutrition advice that is specific to you.

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Letter to the Editor: The panelists at the Longevity Project event did ... - Summit Daily

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