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Central Colleges kinesiology program has earned accreditation from the Commission on Accreditation of Allied Health Education Programs upon the recommendation of the Committee on Accreditation of the Exercise Sciences.

Centrals kinesiology program is the only accredited program in Iowa and one of 99 in the nation. Centrals strength and conditioning program continues to be one of five programs across the nation approved by the Council on Accreditation of Strength and Conditioning Education.

I am proud that Central is a leader in the field of kinesiology and strength and conditioning, says Dave Pavlat, associate professor of kinesiology and program director of strength and conditioning. Our department is committed to our students so that they receive the best possible opportunities during their time at Central and after they graduate.

To be accredited by the CAAHEP, Central had to complete a meticulous nine-step accreditation process which included a comprehensive review and a site visit. During this process, Central faculty and staff showed strong dedication to their students and the program by teaching, demonstrating and facilitating important skills and concepts of the major.

This accreditation is important for students who are looking to earn the American College of Sports Medicines Certified Exercise Physiologist certification as it will be a national requirement beginning in 2027.

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Master of Biological Sciences student Miguel Anselmo played football for over 10 years as a kid. His parents ran marathons and competed in grueling IRONMAN triathlons. He knows how the body works, how to take care of it, and how to train responsibly.But during the summer before his first year of college, Anselmos father, an experienced endurance athlete, died unexpectedly.I remember being really confused, Anselmo says. Because if you just saw him on the street, you would think this guy's very healthy, very active. But somehow he still passed away from a stroke.Anselmos time as an undergraduate was marked by both growth and grief. While he enjoyed doing research and digging into the scientific process, he wasnt sure where his education would take him.He decided to apply for the Master of Biological Sciences degree because it was more customizable than many other science masters programs. It would allow him to build a degree using courses from a variety of University departments and colleges.I really wanted to study the connection between endurance performance and cardiovascular health, because that would allow me to understand what happened to my dad, Anselmo says. I wouldn't even call it an interestthat's too tame of a word. It was something I had to do.Anselmo applied to work with Assistant Professor Manda Keller-Ross in the Cardiovascular Research and Rehabilitation Laboratory (CRRL) at the University of Minnesota Medical School. This was during the peak of COVID, and although she wanted to take him on, CRRL didnt have the space.But Anselmo went back a month later. I was like, can I just do something? Can I just sit in on meetings? And then she said, Okay, let's have you join our journal clubs, and so I just kept being persistent. Eventually she said, Okay, let's bring you into the lab.For Anselmo, working in the CRRL was like finding a missing puzzle piece. Understanding the basic science behind how the body regulates itself during exercise was kind of, I don't want to say relief, but it was more of, I found my thing. I found my passion, and I found the person who can help mentor me, to take that next step to carving out a niche for myself.After his dad died, Anselmos training regimen came to a standstill. He had competed in a few IRONMAN events in high school, but he wasnt really taking care of himself, physically or mentally, in college.He needed something to focus on, a goal to reach for. It had to be something that scared me, he says, so my mom and I decided to sign up for the IRONMAN that she and my dad were planning on doing before he passed awaythe IRONMAN Mont-Tremblant.I can't even find the word for it, but it was special.Anselmo is now an ultramarathon runner who also trains other endurance athletes. I find a lot of parallels between endurance sports and academics, he says. You don't necessarily want to spend two hours on a Saturday studying, but it's something that you need to do to accomplish the larger goal.Anselmo is already moving toward his next larger goal: He will continue his work with Keller-Ross in the Rehabilitation Science PhD program this fall.

This story was adapted from the College of Continuing and Professional Studies.

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The law enforcement agents quietly chatter among themselves, waiting for their spinning instructor, Paramus Deputy Police Chief Robert Guidetti, to start the ride.

The BCPO employees decided to take the class together in participation of the BCPO's Six Weeks of Wellness Program.The program has been running in various prosecutors offices across New Jersey, but is in its first year in Bergen County (and in its third week).

During the six weeks, BCPO members are encouraged to attend cancer screenings, mindfulness classes, participate in step challenges, tune into virtual bootcamp or bodyweight classes on the BCPO YouTube channel, attend spin and yoga classes and more.

It's all in an effort to preserve the minds and bodies of those who see some of the most horrific things in Bergen County.

"Police and anyone associated with law enforcement deals with so much vicarious trauma and are exposed to so many things that we beg them not to take home," Love said.

"Anyone from clerical people or detectives in the digital forensic lab, are given arenas to exercise good behavior, and the more we can open them up to understanding that our office supports these activities, the better we'll be."

Before Guidetti's class, the room felt tense. But song-by-song, the law enforcement officers were loosening up. They were sweating, working, encouraging each other, and some, singing.

By the end, the room was all smiles.

According to Assistant Prosecutor Elizabeth Rebein, the whole idea behind the six-week challenge is to help members create good habits and build a strong support system.

"What we hope is that making the opportunities available creates this culture of support that people will continue to prioritize wellness, and keep those good habits after the six weeks are over," she said.

"We want them to take the time to go to the doctor or walk more.The challenge is that you're trying to get people to change their behavior and do a little bit more than they did before."

According to Guidetti, the benefits of group fitness pays dividends beyond exercise alone, provingbeneficial in increasing energy, team engagement, morale, and more.

"After class, each the riders felt accomplishment," the deputy chief said. "Not only personal, but as a team."

Having more than 30 years of experience in law enforcement, Guidetti has endured injuries and health episodes due to the lifestyle.He feels having healthier employees will translate to not only less sick days and higher productivity.

Being proactive, he says, is key.

Sue Larson, a physical conditioning instructor at the Bergen County Police Academy, will like Guidetti be teaching several spin classes for the initiative.

Larson says being able to exercise and exhaust the body is integral in calming the mind.

"Exercise is the best medicine," said Larson, who also teaches stress management and mindfulness at Ramapo College. "By exhausting your mind and stressing your nervous system in that way can help deal with the day-to-day realities of what these BCPO members see.

"Couple that with the mental health programs that they have, and some of the mindfulness and stress reduction work, they're going to look at it from a very sound wellness perspective."

Larson feels the most important thing about the Six Weeks of Wellness Program is that BCPO leadership is demonstrating a level of commitment to employee's health and wellness.

"That will translate into how we as the community benefit from their organization," Larson said. "Having employees that are happy and fit and satisfied are more productive. They enjoy the job and that impacts everybody.

"When you apply that to law enforcement, there are lower risks of incidents, and that increases the safety of the community."

Love stressed that the program wasn't about getting everyone in tip-top shape.

"I think its important as an investigative leader to express wholeheartedly I will do anything I can do to support this campaign, and our employees."

Click here to follow Daily Voice Paramus and receive free news updates.

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Copy by Chip Chandler, 806-651-2124, cchandler@wtamu.edu

CANYON, Texas Two prominent student leaders were named West Texas A&M Universitys Woman and Man of the Year during the annual All-University Honors Ceremony.

Annie Valicek, a junior agribusiness and economics major from Houston, and Tucker Gattis, a graduate public administration student from Pottsboro, were given the respective honors during the April 21 ceremony, held by the Office of Student Engagement and Leadership in Legacy Hall in the Jack B. Kelley Student Center.

Valicek currently serves as student body president, and Gattis is chief justice of the Student Government Association.

President Valicek and Chief Justice Gattis are two of the most impressive student leaders I have ever had the privilege with which to work, said Dr. Chris Thomas, vice president for student affairs. Their intellectual acumen coupled with their commitment to serving the WT student body are unparalleled.For all of our outstanding student leaders honored today, I am grateful for their work and proud of who they have become during their time at WT.These students represent the very best of the WT spirit.

Anna Estrada, a senior healthcare administration major from Borger, and Abby Kate Hays, a senior sports and exercise science major from Boyd, also were finalists for Woman of the Year. Caleb Frick, a junior agricultural media and communication major from Amarillo, also was a finalist for Man of the Year.

The ceremony also included several other student, faculty and staff awards.

Valicek also won the Chancellors Century Council Award, earning a $1,000 scholarship to support leadership development opportunities related to the future of Texas higher education, rural community development and/or Texas public policy.

Two winners of the Presidential Order of the Silver Buffalo Award, presented to individuals and groups who have brought national or international recognition to WT, were announced.

Allan Baltazar, a senior criminal justice major from Houston and the 2021-22 WT Man of the Year, was recognized for winning second place in a McNair Scholars competition, for his dedication to the F1RSTGEN program at WT and his membership in several student organizations. He also is part of the third Hispanic Leadership Academy cohort in the Terry B. Rogers College of Education and Social Sciences.

The WT Horse Judging Team also earned a Silver Buffalo for achieving the most successful record of any collegiate judging team in 2022 competitions, winning the American Quarter Horse Association world championship and other titles.

Outstanding student organization president is Starla Lawhon, a senior wildlife biology major from Georgetown, and president of the Residence Hall Association.

Finalists also included Hays, president of Students Assisting in Good Endeavors, and Juan Aguinaga, a sophomore marketing major from Plains, president of Hispanic Student Association.

Outstanding student organization is the African Student Organization, which aims to educate the community about and fight misconceptions of Africa.

Finalists included the Agronomy Club and Student Government Association.

Outstanding student organization adviser is Sabrina Pugh, SAGE adviser. Finalists were Dane Glenn of KWTS The One 91.1 FM and Nic McCullough of Residence Hall Association.

J.D. Morrison, a 2009 WT alumnus from Amarillo, was given the Student Engagement and Leadership Partnership award for his impact on Greek life on campus.

The Daniel and Myrna Raffkind Scholarship for Single Parents was given to Audra Beatty, a senior education major from Amarillo; and Kimberly Gladney, a senior communication disorders major from The Woodlands

Felipe Carrera, a senior finance major from Arlington, and Tressa Reed, a senior interdisciplinary studies major from Fowler, Colorado, were recognized as graduating 2022-23 Leadership Board members.

University Spirit Recognition Awards were given to Alexandra McPhillips, a senior dance major from Conroe; Larissa Alderete, a sophomore marketing major from Plainview; and Lexi Farmer, a sophomore digital communication and media major from Amarillo.

Mara Rodarte-Suto, a graduate student in public administration from Amarillo, and Roper Pigg, a sophomore agribusiness major from Briscoe, were named winners of the Presidents Community Service Scholarship.

Student Government Association also gave several awards:

Students also were recognized for completing a track in the Student Leadership Relay, a University-wide program designed to enhance leadership experience for all students. Those recognized April 21 included Carrera, Lawhon and Reed, along with Louis Alcala, a senior business major from Dalhart; Erin Arias, a senior animal science major from Leander; Wesley Browne, a senior animal science major from Waxahachie; Jake Day, a junior education major from Matador; Quinn Dunham, a junior agriculture media and communication major from Greensboro, North Carolina; Anna Estrada, a senior health sciences major from Borger; Rylee Finley, a junior agriculture media and communication major from Amarillo; Kylee Henneberry, a junior agribusiness and economics major from Hartford, Wisconsin; Hannah Holt, a senior psychology major from Amarillo; Sarah King, a senior nursing major from Amarillo; Yalena MacDonald, a junior biology major from Minot, North Dakota; Emma Morris, a senior criminal justice major from Sunray; Grace Nyabatware, a senior political science major from Amarillo; Gracie Oates, a junior agriculture media and communication major from Paradise; Caroline Olson, a junior animal science major from Dripping Springs; Alessandra Rendon, a senior sports and exercise science major from Amarillo; Kaylee Rhodes, a junior health sciences major from Guymon, Oklahoma; Holly Thomas, a senior animal science major from Templeton, California; Felicia Valero, a senior social work major from Amarillo; and Kyler Wilhelm, a junior management major from Canyon.

WTs values of citizenship, hard work and servant leadership are the underpinnings of the Universitys long-range plan, WT 125: From the Panhandle to the World.

That plan is fueled by the historic, $125 million One West comprehensive fundraising campaign. To date, the five-year campaign which publicly launched in September 2021 has raised more than $120 million.

About West Texas A&M University

WT is located in Canyon, Texas, on a 342-acre residential campus. Established in 1910, the University has been part of The Texas A&M University System since 1990. WT, a Hispanic Serving Institution since 2016, boasts an enrollment of about 10,000 and offers 59 undergraduate degree programs and more than 40 graduate degrees, including two doctoral degrees. The University is also home to the Panhandle-Plains Historical Museum, the largest history museum in the state and the home of one of the Southwests finest art collections. The Buffaloes are a member of the NCAA Division II Lone Star Conference and offers 14 mens and womens athletics programs.

WT

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Your hormones do a lot for your body, from helping regulate your sex drive to impacting how stressed out you feel. Theres also been a lot of chatter about "hormonal belly"the idea that you are gaining weight in the stomach area due to a hormone imbalance.

With the hormone-weight buzz also comes the supposed solutions, often in the form of diet plans that claim to help you lose weight by targeting said imbalances, such as the Galveston diet and the so-called Hormone Diet (which was coined by a naturopathic doctorall the details coming up!). So...is it legit?

It's true that your hormones can affect your weight. Hormonal fluctuations play a significant role in weight for women over the life course, says Fatima Cody Stanford, MD, MPH, an obesity medicine physician and clinical researcher at Massachusetts General Hospital.

Hormonal shifts during [certain life stages] may influence hunger signals in the body, Dr. Stanford says. There are three major times where you might see weight changes:

Several hormones have been linked to weight gain, says Jessica Cording, RD, a nutritionist and the author of The Little Book of Game-Changers. The biggies youve probably heard of include the stress hormone cortisol, estrogen, insulin, serotonin, melatonin, and testosterone. They way they all work is a little different, but, in a nutshell, the hormones either impact how hungry you feel or signal to your body to hold onto weight, Cording says.

There are female hormones like estradiol and progesterone that may influence weight, Dr. Stanford says. They act upon hunger hormones like ghrelin, which tells us to eat and store more, and leptin, which helps us feel full to influence eating behaviors and fat storage in the body.

Meet the experts: Fatima Cody Stanford, MD, MPH, is an obesity medicine physician and clinical researcher at Massachusetts General Hospital. Mir Ali, MD, is a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center. Jessica Cording, RD, is a nutritionist and the author of The Little Book of Game-Changers.

But its important to state this upfront: The relationship between hormones and weight is complicated, and weight loss isnt necessarily as simple as getting your chemicals in lineunless you have a condition like hypothyroidism, says Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California.

So, what can the Hormone Diet really do for you? Heres what experts have to say about it.

The Hormone Diet is an eating plan and book by Natasha Turner, a naturopathic doctor. (The full book title is The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer.)

Turner believes regulating your hormones can help you lose weight. In her book, Turner suggests going on an anti-inflammatory detox, along with taking nutritional supplements and focusing on working out, sleeping well, managing stress, and using clean skincare to help manage your hormones.

She also says that your body is trying to give you signals that your hormones are out of whack, like when you have mid-afternoon sugar cravings, chronic headaches, and a lack of energy.

The Hormone Diet is a three-step program designed to last six weeks.

During the first stage, theres a two-week detox where you avoid gluten, dairy, alcohol, most oils, caffeine, peanuts, sugar, artificial sweeteners, red meat, and citrus fruits. The diet encourages you to consume gluten-free grains, most vegetables, beans, nuts and seeds, poultry, fish, eggs, plant milk, and goat or sheeps milk products.

At the same time, youre supposed to take supplements like probiotics, turmeric, and fish oil.

At this time, you'll want to incorporate some foods back into your diet and seeing how your body feels, says Cording. Youre supposed to also steer clear of high-fructose corn syrup, products that arent organic, fish high in mercury (think: sea bass, mackerel, and tuna), raisins, dates, peanuts, processed foods, refined grains, and foods that contain nitrates.

As a whole, Turner says that her approach is a mix of the Mediterranean diet and foods that wont spike your blood sugar.

Finally, you are encouraged to continue the second phase while focusing on cardio and strength training.

There isnt direct scientific evidence linking the Hormone Diet to weight loss or that shows it can even have an impact on your hormones. But experts say some concepts within the eating plan can potentially help you lose weight.

For one, it's always better to eat a minimally processed diet, Dr. Stanford notes. However, if you only follow a plan for six weeks, you will likely find that any weight you may lose will return once you start eating within your normal pattern. So, if you commit to a diet that works for you, you must continue it, she adds.

The Hormone Diet is very similar to other diets that people find success with decreased sugar intake and carbohydrates while sticking to more organic and healthier foods, Dr. Ali says.

Overall, she thinks the nutrition guidelines within the diet seem generally safe for a healthy adultbut the hormone-focused name doesn't mean much. I dont see anything wrong with it, but I dont see how it will have much effect on your hormones, she says.

If you believe hormones are the culprit behind your inability to lose weight or weight gain, it's better to consult with your doctor to first confirm that's the case and then come up with an action plan.

As a whole, experts say focusing on foods that arent processed is a good idea. Eating a minimally processed diet is good for the body, and it can lead to better health, Dr. Stanford says.

When someone eats a lot of highly processed foods, refined carbohydrates, and processed meats, its not beneficial to their health, research bears out. In fact, the opposite: These foods have been linked to type 2 diabetes, obesity, and cancer. So, avoiding them may lower your risk.

There are a few things experts dont love about this diet. This diet may be costly, time-consuming, and not work for some, Dr. Stanford says.

The beginning phase is also pretty restrictive, Cording adds, noting that can be triggering to people with a history of disordered eating.

Bottom line: Experts say that trying to minimize processed foods in your diet is a good ideabut you dont necessarily need to follow the Hormone Diet to make that happen.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Mens Health, Womens Health, Self, Glamour, and more. She has a masters degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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Many people will agree going on a diet is no easy task, especially with the amount of unhealthy temptation around us, whether that be at the supermarket or while browsing takeaways on our phones. However, certain foods should be a big no-no if you're determined to lose weight - even ones that you may think are healthy.

There are a number of items which are low in fat but are high in sugar, or contain good levels of carbs but lack key nutrients like protein and fibre - making dieting even more of a challenge. However, some argue that foods which are high in protein and fibre can help keep you feeling fuller for longer, potentially supporting weight loss.

So which ones should you switch to and which should you avoid? Below sports nutritionist Rob Hobson and author of The Science of Nutrition Rhiannon Lambert list some of the worst foods you could eat if you're trying to lose weight, as reported by the Mirror.

READ MORE: Michael Mosley verdict on NHS 'soup and shake' diet as new study shows incredible results

Although it is often seen as a healthier alternative to other oils, such as olive or vegetable oil, coconut oil still contains plenty of saturated fats.

Speaking to The Sun Online, Rhiannon Lambert, author of The Science of Nutrition, said: We know that a high consumption of this kind of fat is linked to an increased risk of heart disease, so its important we keep our intakes within the recommended amounts of 20g of saturated fat for women and 30g for men.

Of course, coconut oil is something that we can and should enjoy as part of a balanced, healthy and varied diet, but just be mindful of how much we are consuming and try to opt for healthier unsaturated fats from olive oil, nuts, seeds, and avocados instead."

While many fruit juices contain one of your five a day, with the likes of orange juice helping with its Vitamin C benefits, there are some juices and smoothies that have masses of sugar in them - on top of the natural sweeteners already inside many fruits. To avoid consuming more sugar than fruit, check the labels first or chose a different brand.

According to sports nutritionist Rob Hobson: Breakfast cereals are fortified with nutrients and some are not that high in sugar which makes them an OK choice for breakfast as part of a balanced diet." But others, which contain high levels of sugar and pieces of chocolate are not the healthiest way to start the day, he said, instead advising consumers to steer clear of these.

Although, compared to sugary cereal, granola may sound like the healthier choice - this may not always be the case. This breakfast item can often contain large amounts of oil, sugar and in some cases added salt, according to Rhiannon Lambert. She stresses the importance of checking labels and to bare in mind low sugar - that is 5g per 100g - options are best to go for.

Lots of chocolate brands now produce high protein bars but this doesnt mean they are good for you. They also come loaded with sugar and saturated fat, unlike natural lean sources of protein like chicken, turkey, eggs, fish and tofu.

As tasty as they may be, jam doughnuts are full of unhealthy ingredients - including high amounts of sugar and white flour. The baked sweet treat also tends to be deep fried. Rob Hobson says just one jam doughnut has five teaspoons of sugar in it, plus high amounts of saturated fat.

Sports nutritionist Rob Hobson says: Fried chicken is loaded with saturated fat which can increase your risk of heart disease. It also contains heaps of salt which can increase blood pressure when eaten in excess." Two fried chicken drumsticks contain nearly 500 calories, 2.5g of salt and high amounts of saturated fat.

According to the NHS, some meats are high in fat, especially saturated fat - including sausages. Eating a lot of saturated fat can raise cholesterol levels in the blood, and having high cholesterol raises your risk of coronary heart disease. Such processed meat also contains high levels of salt and preservatives like nitrates.

The World Cancer Research Fund warns that people should eat little to no processed meat and says there is strong evidence that consumption of either red or processed meat are both causes of colorectal cancer.

Fizzy drinks, such as cola, are among some of the worst things you can drink if youre trying to watch your weight. The very high levels of sugar, coupled with the nutritionally empty calories in the drink means that it is a bad choice for weight gain and dental health if consumed in excess, according to nutritionist Rob Hobson.

With these sorts of foods, there tends to be lots of processed meat, white flour in the bun, processed cheese and salty sauce. With the pre-packaged snack containing a long list of additives and preservatives it might be worth making your own burgers, from mince and your own choice of flavourings and seasonings.

According to the NHS, if you currently eat more than 90g (cooked weight) of red or processed meat a day, the Department of Health and Social Care advises that you cut down to 70g. Up to 90g is equivalent to around three thinly cut slices of beef, lamb or pork, where each slice is about the size of half a piece of sliced bread. A cooked breakfast containing 2 typical British sausages and 2 rashers of bacon is equivalent to 130g.

According to Rob, Brits consume far too much white sugar. Many will have spoonful's of it, including in their tea or coffee. But this much sugar can lead to an increased risk of diabetes and heart disease. If you have to quench that sweet tooth, try switching to a low calorie sweetener instead.

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Working out on an incline is an incredibly powerful tool when you're looking to lose weight. In fact, according to Lifespan Fitness, you can torch greater than 30% of extra calories by simply doing your exercise on an incline rather than exercising on level ground. How so? Well, an incline makes you work much harder to move and recruits many more muscles. To make this an easy process, we are here with the ultimate 10-minute incline workout for weight loss. Get ready to head uphill and drop some serious pounds!

Whether you want to hit the pavement outside or prefer working out on a treadmill, walking and running are two of the easiest forms of exercise you can do. Cardio is so convenient to perform wherever and whenever it's most convenient to you. A treadmill also provides you with the opportunity to squeeze in a cardio session regardless of inclement weather. Plus, you can add in as many hills as you'd like!

According to the Physical Activity Guidelines prepared by the U.S. Department of Health and Human Services, adults should perform a minimum of 150 minutes each week of physical activity at a moderately intense level. Remember that it's not necessary to perform those 150 minutes on any given day; you can group the time any way that works best for youjust be sure to get that amount in each week. Harvard Health Publishing suggests performing your exercises in 10- or 15-minute chunks during your day. For instance, get in 15 minutes before you have breakfast, and check off another 15-minute session midday. Perform another 15 minutes later that afternoon or evening.

The more exercise you do, the better off you will be! The guidelines point out that if you kick up your workout to 300 minutes each week, you will experience even more goodness.

RELATED: Does the Incline Walking Workout Help You Lose More Weight? An Expert Weighs In

Tyler Read, the founder of PTPioneer.com and a personal trainer who has been involved in health and fitness for the past 15 years, shares with us a productive 10-minute incline workout for weight loss you can seamlessly work into your day. According to Read, "Incline treadmill work or hill work is great for weight loss and general fitness because it actually puts less strain on your jointsespecially ankles and kneessince there is less eccentric component. However, it provides more concentric challenge with each step, meaning your muscles are working harder despite the reduced impact."6254a4d1642c605c54bf1cab17d50f1e

All you need to get started is a quick warm-up, and you're ready to roll! Below is Read's recommended course if you're looking to lose weight through incline cardio. Use good sense when it comes to exercising, and make sure you are able to safely perform these moves at an incline. When in doubt, it's always a smart decision to check in with a certified personal trainer to ensure this is the right routine for you.

Once you get used to a certain incline and time, you can add even more hill exercises and lengthen your workout accordingly. In fact, you can incorporate light dumbbells if you feel inclined to do so. (Pun intended!)

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These are 10 foods you should eat to get lean and shed fat.

When it comes to losing weight, getting lean and getting rid of unwanted fat, one golden rule must be followed: you need to burn more calories than what you are consuming. And how can you do that? Well, there are a couple of paths people usually turn to:

However, of those 6 points presented above, one of them trumps everything else. It is the foundation of how you will look and, quite honestly, the biggest factor to take into consideration when it comes to losing weight (or building muscle, for that matter). Yes, we are talking about nutrition.

Why You Cannot Outrun a Bad Diet

Food is the foundation of everything you build on and should be taken seriously regardless of your fitness goals. Simply put, you need to properly fuel your body with high-quality food. If you want to lose fat, you must make sure you are not consuming too many calories over the days and weeks to see a proper visual change in your body.

And that is where this list of 10 foods you should eat to get lean and shed fat comes to your aid. It was first created and shared by Dr. Mike Diamonds.

Dr. Mike Diamondsis a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers onhis channeland he usually uses his ownbody transformationas an example of how to help people become their better selves. He is also the creator of the websiteSculpt by Science.

Check out his list of 10 foods you should eat to get lean and shed fat below.

These foods are very high in protein. If you dont know yet, protein is incredibly important for many reasons:

In short, a high-protein diet will help you get lean and lose fat while building muscle and burning off calories.

How to Burn Fat Without Losing Muscle

3 Easy Tips to Get Lean

Dr. Mike Diamonds goes on to show 10 meals high in protein that you should eat (choose the ones you enjoy) to get lean and shed fat.

How to make them you can see in the video below.

As Mike said, pick five of them and prepare them in advance if you dont have much time. This will help you get lean and shed fat as the meals are high in protein and not too high in calories, which is exactly what you want to be successful in changing your body.

What Happens To Your Body When You Fast For 24 Hours?

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What Happens If You Eat Nothing For 3 Days?

Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

Its important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. Its important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

5 Excellent Exercises to Promote Fat Loss

5 Intermittent Fasting Tricks to Burn Fat Faster

The Easiest Way to Get Lean (From 30% to 10% Body Fat)

10 Underrated Habits to Get You Lean Now

5 Best Tips for Losing Belly Fat

What You Should Be Eating to Get Under 10% Body Fat

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Recent Subway advertisements showing models injecting themselves in their stomachs, arms and thighs raise questions regarding the ethics of large-scale, consumer-facing campaigns for prescription weight loss medications.

The ads are for telehealth platform Ro, also known as Roman, to promote itsBody Program, which allows people to obtain subscriptions for Food and Drug Administration-approved weight-loss injectable Wegovy via telehealth visits.

Subway advertisements in cities like New York give brands the opportunity to reach a substantial audience of over2 million daily weekday riders. Forty-Second Street Times Square, one location plastered with Ros Wegovy campaign, clocks around180,000 daily visitors.

That expansive reach offers a huge bump in brand awareness, but there is concern from riders, eating disorder recovery experts and evencelebritiesthat mass advertising of weight loss products may not be a net positive for society. Theres worry that promoting weight lossundoes progressmade with the body positivity and body neutrality movements. Plus, the ads may be triggering for those who have or are recovering from eating disorders.

Its not wrong for folks to want to explore weight loss options, and reaching those consumers via mass transit advertising guarantees brand recognition for Ro. But the question remains: Are there ethical issues to consider when advertising weight loss products on a large scale?

Wegovy is a name-brand semaglutide the same active ingredient used in Ozempic, which is primarily used to treat type two diabetes. Both drugs inhibit the appetite and slow stomach emptying, resulting in users feeling fuller for longer. Users typically eat less food since their appetites are suppressed, and lose weight as a result.

Ros ads for Wegovy are formatted with a clean, minimalist aesthetic and show plus-size models injecting themselves with unbranded shots. A tagline describes the offering as a weekly shot to lose weight in large font and, in smaller font below, adds, with coaching, care and healthy lifestyle changes to make it last.

Certain panels, though not all, give more detail about the drug, its intended uses and its potential side effects.

Adam Hessel, CCO of Ogilvy Health, says that in general, mass transit advertising is a great marketing strategy for building awareness, especially for a new product.Subway advertisements are one of the smartest mediums because you can't avoid it you're stuck there, he says.

Specifically, the weight-loss sector has always thrived with Subway ads, whether it's been Jenny Craig or current weight loss products, he says.

Others worry that the messages of these ads dont consider people suffering from eating disorders and body image issues.

The advertisements and social media storm surrounding the new medications [Ozempic and Wegovy] are highly triggering for people with eating disorders, says Jennifer Dennis, M.D., C.D.E.S., co-founder and CEO of SunCloud Health and member of the National Eating Disorder Associations Clinical Advisory Council.

Eating disorder rateshave increased sizably during the pandemic. especially among adolescents, she notes. This will make things worse for those folks.

As a result, the nature of a product like Wegovy requires a thoughtful strategy.A high level of sensitivity and educational information is required to effectively advertise products like this, says Rob Canales, CCO of health and wellness ad agency The 3rd Eye.

As marketers, our [responsibility] is simply to highlight the opportunity these products present in an ethical manner, he adds. So as long as we understand the audience and their needs, and offer up educational resources and a credible solution to those needs, we are fine.

The fact that the models represent the target audience and dont feature thin people who dont need the product is an important distinction for Ogilvys Hessel, which he says gives the campaign a level of authenticity.According to Ro, the models featured in the campaign are all eligible for Wegovy prescription, which means they either qualify asobese or overweight by BMI standards with a weight-related health issue.

If the marketing is not targeting folks with an image that's unrealistic and supermodel-like, then there's room for it, he says.

But the models, though diverse in size, are ultimately represented as a before stage the end goal is for them to lose weight and therefore no longer look as they do in the ads. And this could worsen already prevalent self-image issues.

Focus on weight and weight loss is particularly problematic for people with eating disorders who live in larger bodies or average sized bodies, says Dr. Dennis. This is the majority of folks with eating disorders and the groups who are less likely to be diagnosed and treated by eating disorder experts.

Whats lost in these ads is also the fact losing weight isnt the only way to get healthier and presenting the option in a highly visible, consumer-facing campaign can be harmful.

Body appearance alone isn't indicative of overall health and well-being, notes The 3rd Eyes Canales.

Wegovy is a relatively new product, approved by the FDA in 2021. Side effects include a risk of developing a type of thyroid cancer called medullary thyroid carcinoma, gallbladder disease, kidney disease and suicidal thoughts.

Dr. Dennis worries the gravity of these side effects is not properly underscored in the subway campaign nor is the possibility of developing or worsening an eating disorder as a result of using the drug.

Canales argues that ads for weight loss products shouldnt depict unattainable ideals and should include educational aspects in order to properly inform consumers.

When advertising a product that may result in weight loss for consumers, it is important that marketers consider incorporating an educational communication and marketing strategy, he says. When it comes to health and wellness, transparency and authenticity are key to gaining a consumer's trust. In a case like this one, consider defining this medication's role and purpose, and perhaps even define obesity.

Id like to see a warning on all of these ads that says, use of this medication may cause you to develop a lifelong and potentially fatal eating disorder; if you now have or ever had an eating disorder, things may get worse or reoccur; and as soon as you stop this expensive medication you willgain weight back, so if you are taking it for weight loss plan to depend on it forever, adds Dr. Dennis.

Some of this information is noted on the landing page for Wegovy on Ros website near the bottom, in an FAQ section that must be clicked on and expanded by users. There is a small warning that notes the potential for developing thyroid cancer nearer to the top of the page.

More prominent on the page is asliding scale widget which, when adjusted to the users current weight, will show how much could be lost by using the drug. The scale goes down to 140 pounds; a person at that weight would have to be 49 to be considered obese by BMI standards, or 50 to be considered overweight with excess weight.

Definitions of the target consumer, including definitions for obese and overweight BMI, is not clearly visible in the ads or on the site.

Experts note there should be no shame in looking into weight-loss medications or otherwise trying to lose weight or achieve satisfaction with ones body.

You can't wrong folks for wanting to be thinner and not have that mindset that you are beautiful the way you are, says Hessel.

A problem arises, though, in failing to stress the fact that healthy bodies come in myriad sizes and promoting an easy solution without adequately disclosing the potential risks can make matters worse. This, in turn, can result in further harm when ads that can trigger people with eating disorders are prominently placed in the public sphere.

Obesity, the so-called enemy that we are waging a war on, is not getting any better nor has it with other weight loss meds that have been on the scene, says Dr. Dennis.

A consumer-facing advertising campaign for weight loss medication is problematic for many reasons, but especially for something like weight loss given how rampant body dissatisfaction, dieting and weight stigma are in the U.S., she adds.

Ro did not respond to requests for comment.

This story first appeared on campaignlive.com.

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What are the ethical implications of weight-loss ads and are ... - PR Week

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An Expert Review Of The Alpilean 'Ice Hack' DietAlpilean

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When searching for effective weight-loss advice, theres so much noise to sort through. And it's not always easy to find a sustainable approach that feels right for you. Thats especially true when new diets and fads pop up on social media, such as the Alpilean "Ice Hack" diet.

The Alpilean "Ice Hack" diet is a buzzy new weight-loss fad that relies on a supplement called Alpilean. "Ice hack for weight loss" gets an average of 49,500 searches each month online, and "alpine ice hack" gets 33,100 searches (it also goes by the "Alpilean Hack" or just "ice hack"). There are half a dozen Instagram pages dedicated to before-and-after photos from users. One fan even called it a perfect solution for weight loss in a YouTube review.

But a quick Google will also show you there are hardly any reputable reviews, articles, or scientific studies on the supp, and a huge number of placed advertisements exist touting its benefits.

You should *always* be wary of a weight loss plan that sells itself as a quick fix or a hack, and especially one that relies entirely on supplements like this one. (Supplements are largely unregulated in the USwhile the Food and Drug Administration (FDA) technically oversees supplements, the agency doesnt approve them before they hit the market, so, you can't always know exactly what goes into each product).

Meet the experts: Jessica Cording, RD, is a nutritionist and author of The Little Book of Game-Changers. Kunal Shah, MD, assistant professor in the division of endocrinology at Rutgers Robert Wood Johnson Medical School.

Women's Health is here to help break down the science with help from an endocrinologist and registered dietitian. Does this "ice hack" workand is it even safe? (Spoiler! These experts are not sold.)

At a basic level, this diet works around a supplement, which is supposed to activate the process of thermogenesis in the human body, according to the Alpilean website, Thermogenesis, in case youre not familiar, is the process of heat production in your body.

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In this scenario, the term refers to the energy required to digest, absorb, and dispose of nutrients in your body. This is the main idea behind the Alpilean methodwhich claims the supps will help raise your internal body temperature and, in turn, boost your metabolism and allow you to burn fat more effortlessly.

The company states it does not claim the supplements raise your core body temperature, but that they could help raise a low internal body temperature to accelerate fat-burning results. The website goes on to explain that "Alpilean aims to normalize your inner body temperature, giving you the same advantage as people with high levels of muscle mass."

The Alpilean website also claims its supplements do the following:

Speeds up your metabolism

Blocks fat cell production

Manages your blood pressure

Balances your blood sugar

Gives you high energy levels

Eases aches and pains

Alleviates stress and anxiety

Again, supplements are a largely unregulated industry, and its hard to say with any certainty what the supplement contains (or any supplements, for that matter). According to Alpilean, the product contains:

None of these ingredients are FDA approved for weight loss, notes Kunal Shah, MD, assistant professor in the division of endocrinology at Rutgers Robert Wood Johnson Medical School, who adds, "that should not be surprising as supplements are not within the purview of the FDA."

While a few supplements do have clinical trials and studies providing some evidence for weight loss,none of these ingredients has the backing of any clinical trials," Dr. Shah says.

Nutritionist Jessica Cording, R.D., author of The Little Book of Game-Changers agrees. There are a lot of things in the supplements but we dont have a ton of data to support that they work, she says.

In short, probably not. The Alpilean method relies on the theory that higher body temperatures result in faster metabolisms and more fat burning. But experts say there isnt any data to suggest this "hack" actually worksor that raising your core body temperature would even do anything to promote weight loss, Cording says.

While there are some scientific papers making this observation (like a 2009 scientific review theorizing that people with obesity have lower body temperatures), there's no proven link between obesity and a lower body temperature.

In fact, a 2011 study published in the American Journal of Clinical Nutrition found no difference in core temperatures of people with obesity and those of normal weight after 48-hours of continuous monitoring.

Experts do not recommend taking them. That being said, they are probably not harmful for the average healthy adult.

For the vast majority of people, these supplements are usually safe enough, Dr. Shah says. However, anything with a stimulantand some sort of stimulant can often be found in non-FDA approved weight-loss supplementscan be potentially dangerous for certain individuals such as those with heart disease and arrhythmias.

Cording also points out that the supplement promises a lot, without a whole lot to back it up. For starters, you cant really do a lot of what the company says it can do with a supplement," she explains. Plus, you don't really know exactly what is in the supps. "How do we even know whats reported to be in the bottle is actually in there? Cording says.

Finally, consider the fact that there don't appear to be any "well-run, randomized controlled trials for the ingredients in this particular supplement," says Dr. Shah. "That doesn't mean that it won't work, just that there's no prior evidence to show that it will.

Experts recommend leaning into proven weight-loss strategies (read: not a diet supplement). The vast majority of weight-loss supplements unfortunately do not produce [results], Dr. Shah says. If they do work, it is often only a temporary benefit.

Cording has a similar take. Im not a fan of weight-loss supplements in general, she says. They dont work because they dont address the underlying behavioral changes that need to happen to lead to sustainable weight loss.

If you want to lose weight, Dr. Shah recommends talking to your doctor about your options. Diet and exercise will always be the lynchpin to success, he says.

If youve already tried switching up your eating habits and workouts, and are still struggling to lose weight, you may qualify for certain medications that can help you on your weight loss journey, Shah says. There are now a bevy of FDA-approved medications that can really help with weight loss [while] under the watchful eye of a physician to ensure that you are safe, he says.

Bottom line: Experts say its best to skip the Alpilean hack.

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People Are Claiming These Alpilean 'Ice Hack' Diet Supplements Can Help You Lose Weight - Yahoo Life

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