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The combination of exercise and healthy diet works best when it comes to losing weight. But many of us are too lazy or busy to walk or hit the gym every day. And there is no magic pill yet that will melt excess weight away.

Many herbs and spices can fight cravings and boost fat burning and weight loss. Coupled with a healthy diet, these herbs can help you lose weight safely and more easily.

Here some amazing herbs that may help you lose weight.

Fenugreek, a common household spice, can help control appetite and reduce food intake to support weight loss. Studies have shown that adding 8 grams of fenugreek fiber daily increases feelings of fullness and reduced hunger and food intake.

Dandelion enhances fat metabolism and helps reduce cholesterol. It also enhances the elimination of fatty acids through the digestive system. You can drink 3 to 4 cups of dandelion leaf tea each day.

Consuming one teaspoon of cayenne pepper before each meal may help boost metabolism, enabling your body to burn more calories. This popular spice may also reduce hunger to promote weight loss.

Cayenne pepper contains the compound capsaicin, which provides numerous health benefits. Studies have shown that taking capsaicin capsules increased levels of fullness and decreased total calorie intake.

This is widely used as a natural remedy for a wide variety of ailments. Researchers have also suggested that ginger can help in weight loss as well. This herb has been found to increase metabolism and fat burning, as well as decrease fat absorption and appetite.

Carvacrol, a powerful compound in oregano, is known to help boost weight loss. Studies have found that carvacrol can help alter fat synthesis in the body.

It is often used as a natural remedy to help reduce blood sugar levels. Gymnema can help reduce sugar cravings and balance blood sugar. However, people on weight lose journey may add to their diet. Because a study has revealed that taking Gymnema sylvestre may reduce both appetite and food intake.

Warning! You should not take tis herb if you are pregnant or breastfeeding, allergic to milkweed, or taking antidepressants or medication for diabetes.

Cinnamon is rich in antioxidants and offers several health benefits. It can help in stabilizing blood sugar, and thus reduce appetite and hunger.

Cumin or Jeera, a popular spice that is used in Indian cuisine, has the potential to accelerate weight loss and fat burning. Its digestive property makes it an effective agent for weight loss.

Chinese have been using this head as a medicine for centuries. It is being used to treat stress, diabetes, lower cholesterol, and regulate blood sugar levels. Besides, this herb helps boost metabolism and keep your energy levels high all day long. Drinking ginseng tea may prevent weight gain and aid in weight loss.

Published : December 23, 2019 7:29 pm | Updated:December 24, 2019 9:15 am

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Too lazy to hit the gym! Try these herbs to lose weight - TheHealthSite

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Heather Baird before and after transforming her life with the 123Diet!

A healthy Christmas snack of crunch cinnamon chickpeas!

Boca Raton, Dec. 23, 2019 (GLOBE NEWSWIRE) -- Though 64-year-old Heather Baird was able to maintain a trim figure for most of her life, things changed when she was diagnosed with chronic obstructive pulmonary disease. Because of her illness, she was no longer able to work out as she used to and was prescribed steroids, both of which contributed to her gradual weight gain.

Though Heather had to leave her former job as a hotel manager due to her health, she didnt let her illness keep her down. Instead, she moved on to become CEO of the charity organization A Better Life For Foster Kids, which works to ease the burden on these children and their families by providing them with essential goods.

Unfortunately, Heathers condition continued to worsen. My health was deteriorating because I was so overweight, Heather said.

In December 2018, when Heathers doctors informed her that she was no longer a candidate for lung transplant due to her weight, she realized that it was time for her to make a big change.

By then, Heather had been a member of the 123Diets Facebook group for around six months, and the amazing weight-loss results shed seen the programs dieters achieve made her certain that it was her best shot at a healthier life. The program works by combining a simple clean-eating meal plan with our signature supplements, which work to suppress appetite and boost metabolism.

Once Heather set her mind on losing weight, she didnt find the 123Diet difficult at all. Instead of feeling hungry or deprived, she feasted on healthy meals like steak with tomatoes and onions, cabbage and celery soup, and konjac noodle spaghetti.

By sticking closely to the 123Diets guidelines, Heather was able to lose 30 kg (66 lbs) in only six months! Her doctors were amazed by her progress. My lung specialist told me that in 20 years of practice he only seen two patients lose enough weight to change their life, including myself, Heather says.

Heathers weight loss progress turned out to be critical when an Australia-wide drought prevented the Victoria resident from being able to travel to Darwin for her usual life-sustaining treatments. Her doctor told her that if she had still been carrying all that excess weight, she would have spent all winter in the hospital, or may not have made it at all.

Heather credits her 123 family for her success and advises anyone else struggling with their weight that success is possibly for anyone willing to commit to the program a hundred percent. She will now be eligible for a lung transplant if her COPD progresses, and enjoys a far better quality of life. I can actually breathe, walk and do things I havent been able to do for years! Heather says.

123Diet founder Emma Taylor was thrilled to hear of Heathers success. Having struggled with her own weight for many years before perfecting the 123Diets winning formula, Emma realizes how difficult it can be to stay healthy, especially during the holiday season. Shes happy to pitch in by sharing two of her favorite festive recipes from the 123Diets meal plan, for treats that can satisfy your sweet cravings without tanking your health and weight loss goals!

Hot Apple Cider

Ingredients

Directions

Heat the juice with spices and a little water in a small saucepan. Serve hot with a cinnamon stick.

Crunchy Cinnamon Chickpeas

Ingredients

Directions

Preheat oven to 400F (180C fan-forced oven/ 200C conventional oven).

In a mixing bowl, combine the chickpeas, cinnamon, and stevia. Mix them all together and then spread them on a lined baking sheet with parchment paper.

Bake in the oven for 30-40 minutes, tossing them around every two minutes. Make sure they dont burn, but make sure they are completely baked as well.

Turn the oven off, crack the door, and allow them to cool slowly with the oven. Remove, then make sure they are completely cooled before storing in an air-tight jar.

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Australian woman fights her COPD by losing 30 kg (66 lbs) with the 123Diet - GlobeNewswire

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A determined 24-year-old man has reclaimed his life after shedding over 81 kilograms - half of his body weight.

In 2015, Chris Jimenez weighed just over 163 kilos. He struggled to carry out basic tasks, like tying his shoelaces, and realised he needed to drastically change his lifestyle. Four years later, the aspiring personal trainer from California now weighs 83kgs (185lbs) and is encouraging others to become the best version of themselves.

Chris told Barcroft TV: Before my journey, I was a very depressed person. I never went out, I didnt want to talk to anybody and I was always playing video games, never active."

I actually wasnt living my life being big as I was, because I was so limited to what I could do."

I realised that going down that path was not going to lead me anywhere down the line, except for a heart attack at a young age.

Chris older brother, Aaron, added: Since I can remember he was always the bigger kid in the class."

At 10 years old or eight years old, something around there - they were telling him that he wasnt going to make it past his 21st birthday.

Despite the odds, Chris managed to lose an astonishing 81 kilograms which he claims was achieved by ditching his diet of sugary treats and becoming more aware of his food intake.

He also started working out in the gym, taking on high-intensity cardio sessions to burn fat and then eventually using weights to build muscle.

More on 7NEWS.com.au:

At the beginning of his journey, he was unable to run on a treadmill for more than two or three minutes. Now, he says, he is comfortably running for 15-20 minutes at a time.

I wasnt in no way shape or form physically active. I was just eating and eating and eating, Chris said.

Talking about his first experience at the gym, he said: I actually remember the day. The hardest part about the beginning was actually mentally coming here [into the gym], because I thought people were laughing at me. Now it has turned into a passion.

Owner of New York Fitness, Chris regular gym, is Shawn Karai. He says he is used to seeing Chris twice a day.

Shawn told Barcroft TV: To get what Chris has done takes a whole lot of effort.

He is doing what 99.99 per cent people couldnt do. He is in here and he is dedicating to how he eats and he maintains going to school, going to work, working out twice a day.

He has done remarkable things, he really has.

As a result of losing so much weight, Chris has been left with excess skin on his stomach and is saving to eventually go under the knife to remove this skin.

Even during his teenage years, Chris weighed around 136 kilograms and had difficulties controlling his cravings. He was adopted at a young age and admits using food as a coping mechanism for his internal struggles.

He explained: My biological mom wasnt mentally fit to be a parent and eventually we got put into the foster care system. One day she just couldnt take the pressure anymore and took her life."

Thinking about it now, losing your mom that young, your family not stepping up to take you in, it just made me feel like I was just not wanted.

Although he doesnt completely blame his eating habits on his depression, he did say that it played a role in his substantial weight gain. "I was bottled up and food was always there for me, he added.

His adopted mother, Janice, said: It was very hard to see what he was going through with his struggles when he was younger. We dont know what his life would have been like if he stayed like that."

The metamorphism that he went through, like the caterpillar, he is just beautiful.

Chris younger sibling Sebastian recalls growing up and watching his big brother struggle to accept his body.

He said: He would always be covered up with the shirt on.

But Chris new-found determination has even inspired Sebastian to work on his own lifestyle. Nowadays instead of playing video games, the siblings go to the gym together, where Chris teaches his brother different exercises.

Sebastian added: He didnt feel good about himself and to see him turn this all around I am proud of him. He is my inspiration and I cant wait to see where he goes in his journey.

Due to his former weight and lack of confidence, Chris claims to have had a non-existent dating life. But now he has a loving girlfriend, Dyani, who supports him in his health journey.

I didnt think anybody would be with me. I wasnt living a quality life. I wasnt even living life really."

Shes just so funny and great and I feel like I can truly be myself around her.

Chris advice to other people trying to lose weight? Never give up.

I remember when I first started my weight loss journey, looking into the mirror, not for one second I liked the reflection of it. I just saw a broken person. Now I look at myself and I see progress, I see goals I see what I want out of life."

To everybody that wants to transform their body and transform their life, it is possible.

Chris is raising funds for his excess skin surgery by setting up a clothing line, which he hopes also to inspire others to achieve their goals. You can check out his brand, Lionheart, here: https://www.projectlionheart.co/

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Man loses 80kgs and halves his body weight using one simple trick - 7NEWS.com.au

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Have you given someone advice lately? Turns out, it might help you as much as it helps them.

Whartons Behavior Change for Good Initiative, which is working to learn how behavioral science can teach people to be healthier, better educated, and more responsible with their finances, recently published research that made our Wharton Global Youth Program team do a double-take. Its not every day that researchers here at the Wharton School of the University of Pennsylvania in this case postdoctoral student Lauren Eskreis-Winkler and professors Katherine Milkman and Angela Duckworth conduct a large-scale field study involving high school students. Our favorite demographic!

The study, titled Advice-giving with CLRN (Character Lab Research Network) gathered data from the experiences of nearly 2,000 high school students attending seven diverse high schools in the U.S. The investigation examined the benefits of asking individuals, specifically teenagers, to give advice to others (like telling a younger student how to stop procrastinating), and then measured the impact that this giving had on the advisors grades. Advice givers earned higher report card grades in math and a self-selected target class over an academic quarter, the study concludes. This psychologically wise advice-giving nudge, which has relevance for policy and practice, suggests a valuable approach to improving achievement: one that puts people in a position to give. In other words, giving advice helps you do better in life.

This Knowledge@Wharton interview with Eskreis-Winkler takes a closer look at the study, which was published in Proceedings of the National Academy of Sciences (check out the Related Links in the side toolbar to read the research in more detail). Not much previous research has looked at the benefits of giving advice and sharing information, but instead at the results of receiving advice. Turns out, it might be better to give than to receive.

Knowledge@Wharton: Does this research start from the point that we are all experts about ourselves?

Lauren Eskreis-Winkler: Exactly. I think people do know in many ways what works best for them. It remains an open question as to why advice-giving works, but one of our primary hypotheses and weve gathered some evidence for this is that it really builds your confidence.

If you imagine you are constantly trying to lose weight and repeatedly failing to achieve that goal, it saps you of your confidence. The notion that suddenly youre put in a position where someone asks if you have useful information and presumes that you do, that could raise your confidence. The act of giving advice forces you to focus on the things that you already know how to do versus things you dont, the things that are in your control versus the things that arent. For all of these reasons, we think that advice-giving probably is a confidence booster that raises peoples motivation, giving them what they need to achieve their goals and to realize whats holding them back.

Knowledge@Wharton:Maybe its something thats often been a source of shame or embarrassment, whether its losing weight or stopping smoking. Then youre taking that problem that is a source of bad feelings and making it into a source of good feelings because youre being looked to as an expert. Is that correct?

Eskreis-Winkler: Exactly. We also studied this in kids in school, even the kids who arent necessarily feeling bad about themselves. I think its a totally novel experience in todays educational world that youd go up to a 15-year-old in school and say, Hey, we think you have really useful knowledge. Could you share it with someone else? The whole structure of education is that these kids are the recipients. Theyre sitting in class taking notes, receiving knowledge. In general, it was just a very novel experience for a kid, regardless of the degree to which theyre failing or not failing, to be suddenly appointed as an adviser to just make them feel that, Wow, I have something to give to somebody else.

Knowledge@Wharton:How did you design this experiment with high school students, and what were the results?

Eskreis-Winkler:This was a large-scale, randomized controlled trial that was run with close to 2,000 high school students. The scale of this was only made possible by partnering with the Behavior Change for Good Initiative and the Character Lab, both at the University of Pennsylvania. They really made this research frictionless and facilitated these partnerships. Typically, I think its very hard for researchers to test questions like this at scale.

We recruited about 2,000 students and randomized them to one of two conditions. Either theyre in the treatment, which is that they give advice to younger students, or theyre in the control condition, which is practice as usual and they didnt receive anything in particular. The program was online, so teachers took their students to the computer lab and students signed in. There was this very aesthetically pleasing, graphically designed program that students walked themselves through. They were asked to be coaches. We said, Help us help other students. Then the treatment they went through a series of exercises that tried to elicit their advice.

There were some multiple-choice questions that asked them to advise on optimal study locations. There were some open-ended questions where they were writing notes of advice to younger students. The whole experience was short, but it was meant to make them feel like bona fide advisers. They had information to give, and we were getting it, and we were actually going to give it to younger students.

The hypothesis was that this act of stepping into the adviser role would raise the students confidence, increase their motivation. It was a pretty high bar, but we were hoping and expecting that it would, in turn, raise the students achievement levels. We collected the students grades over the academic quarter to see whether this intervention, which was delivered to students at the beginning of the third quarter, would increase their grades. And it did. We specifically pre-registered and predicted in advance that it would raise their grades in a target class. This is a class in which students self-report that theyre most motivated to improve. Math is a subject thats notoriously difficult to change student achievement and a subject in which many students lack confidence. We thought this advice-giving intervention would be effective in math, and we did find that the students target grades and their math grades improved relative to students in the control condition.

The student who has two pages of math problems and really doesnt want to do them tells me that he will put a candy at the end of the page. Each time he goes through the problems, he eats a candy. Lauren Eskreis-Winkler, Wharton Postdoctoral Researcher

Knowledge@Wharton:How much did their grades improve?

Eskreis-Winkler:It was a couple of points. The grading scale was between 50 and 100, so students who are at 50 are failing out of their classes, and 100 is the best you can do. On average, students improved one or two grade points, so its not like a huge effect. But I think its really noteworthy given the cost of the intervention. Its a marginal cost of zero. Any school district could implement this. Unlike many very intensive, costly programs like tutoring that often have very small, if any, effects, this program is costless not only in money but also in time.

Students had a very brief interaction with the program. I think one interesting direction moving forward would be to look at whether booster sessions help. If youre an advice-giver not just once, but many times, or if you interact not just with a computer module, but with an actual younger student, could all these things increase the efficacy of the program and lead to much stronger effects?

Knowledge@Wharton:Its kind of like a mentoring program in that the older students shared what theyve learned with the younger students.

Eskreis-Winkler:Yes, and all of the advice really focused them on motivation: What do you do to stop procrastinating? What would you tell a student whos really not so motivated in school? It was really focusing students on what do you do when you get home and dont want to do your homework? How do you get yourself to do it? Students have these ingenious strategies that, I think, sometimes they lack the motivation to put into action, but they have really great ideas about what they should be doing.

Knowledge@Wharton:Was there one from the student study that really stood out to you?

Eskreis-Winkler: Ive come across a host of different things students say. Theyre very effective at rewarding themselves. The student who has two pages of math problems and really doesnt want to do them tells me that he will put a candy at the end of the page. Each time he goes through the problems, he eats a candy. I think theyre very in tune to rewards and incentives. There are also very creative strategies. One kid who I often quote, a seventh grader, told me very dramatically that he imagines his house is burning down, and if he doesnt finish his homework in time, the fire is going to consume him. Just really imaginative.

I think psychologists have known for a long time that very young children engage in imaginative play, and theyre incredibly creative. Talking to students about how they motivate themselves just reinforced that that never goes away. I think maybe we channel that imaginative and creative play in specific ways, and this is definitely one of those ways.

Knowledge@Wharton:What are the implications here, not just for high school students or educators but also in different settings? If Im a business manager, could I use this? If Im an individual employee and my company is not going to do this, could I try it?

Eskreis-Winkler:Yes, absolutely. We expanded because we were interested in that exact question. We wanted to know not just with regard to academic achievement, but a host of self-regulatory goals like people struggling to lose weight, to control their tempers, to save money, to motivate themselves in the job market. We explored all four of those domains.

We recruited people who self-identified that they really struggle to save money, that they really struggle to lose weight, they struggle to control their tempers, and unemployed individuals who are struggling to get a job. In all of these domains, we tested whether people were more motivated by giving advice or receiving advice from an expert source.

For example, the people who were trying to lose weight either gave advice or received advice from nutritionists at the Mayo Clinic. [People] overwhelmingly said that they were more motivated by giving advice than by receiving advice.

What was especially interesting is that afterwards, we recruited people who didnt go through the two activities but who were predictors. They were yoked to somebody who had given advice and received advice. They had to predict which would be more motivating. Overwhelmingly, the effect flips. People say, Well, of course, somebody who cant save money is going to be more motivated by getting advice from someone at America Saves than by giving advice. So, people completely mis-predicted the phenomenon. We find that its really not confined to kids in school. Generally, when youre struggling with motivation, when the problem is not knowledge, you really do seem to benefit more from giving advice than from receiving it.

Knowledge@Wharton:Instead of looking outward, you need to look inward.

Eskreis-Winkler:I think thats absolutely right. People think that theyre not achieving because theyre lacking something, and often that something is information. Its like, I dont have it within me. I have to go to a teacher or an expert or somebody else who can give me what I lack. To the degree to which youre lacking confidence, it seems like just being repositioned into the role of a giver versus a receiver can give you everything you need.

Do you mentor other students -- not as a tutor, but simply providing advice? What are the benefits of doing this? Do you feel more confident?

Are you more motivated by giving advice, rather than receiving advice? Why or why not?

Using the toolbar accompanying this article, research the Wharton Behavior Change for Good Initiative. What is it and how does it help inform policy and decision-making? What is behavioral science?

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Providing Guidance to Others Could Boost Your Own Success - Knowledge Wharton Highschool

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What health questions did people ask Google most often in 2019? (Photo by Ali Balikci/Anadolu ... [+] Agency/Getty Images)

What is keto may not have been the most Googled what is question of 2019. No, that honor belonged what is area 51, followed by what is a VSCO girl, what is momo, what is a boomer, and what is quid pro quo. But what is keto did rank number two among all health questions asked of the popular Internet search engine since January 1, 2019.

Looking at what a person searches for on the Internet doesnt necessarily tell you everything about that person and what he or she does. For example, who knows what I may have Googled before writing stories for Forbes on coffee enemas and boofing? Nevertheless, Google searches can offer a sense of what many people may be curious about or have on their minds. For example, the popularity of what is a boomer could imply that many people are hearing the phrase, ok, boomer, and the popularity of what is quid pro quo could mean that many people happen to be learning Latin.

Therefore, taking a peek at the following 10 most Googled health-related questions of 2019 can give us a window into the health questions of interest over this past year. So without further ado, here are each of these questions and some answers:

1. How to lower blood pressure?

Answer: Not measuring your blood pressure or altering the blood pressure machine is not an option here. What you dont know can kill you. Of course, your blood pressure can fluctuate throughout the day. For example, it may go up monetarily if you see Justin Bieber. Or go down, depending on your situation and point of view. However, having elevated blood pressure over longer periods of time puts you at higher risk for all kinds of badness including heart attacks and stroke. Your first option should never be medications, unless it is an emergency situation. Lifestyle modification should come first such as reducing your sodium intake, losing weight, getting more exercise, limiting alcohol intake, reducing stress, meditating, and listening to Michael Bubl. Dont try to manage your blood pressure on your own. Get help from a physician who really knows what he or she is doing. Be wary of any physician who want to slap you on medications before really getting to know you and trying other non-pharmaceutical options. High blood pressure is quite common, affecting around one in three adults in the U.S. Yet, only 54% have their high blood pressure under control, according to the Centers for Disease Control and Prevention (CDC).

Here is a Cleveland Clinic video on natural ways to lower blood pressure:

2. What is keto?

Answer: In Greek mythology, Keto was the goddess of sea monsters, whales, and large sharks (sorry, small sharks). It also is short for ketoconazole, an anti-fungal medication. KETO-LP is the name of a radio station in Aurora, Colorado, as well. Then, there is Keto Shimizu, a television writer, producer, and comic book writer known for her work for the SyFy channels Being Human and CWs Arrowverse superhero shows. Is there anything else?

When people are Googling "what is keto," they may be searching for Keto Shimizu (L), seen here with ... [+] Jes Macallan and Matt Ryan onstage at Comic-Con International 2018. (Photo by Mike Coppola/Getty Images)

Oh, yes, theres the "Keto" Diet, which is short for ketogenic because genic takes too long to say. The ketogenic diet is a low-carbohydrate, higher fat diet with fat consisting of as much as 90% of the caloric intake. Yes, you heard that correctly, after years of people recommending low fat diets, a high-fat diet is now being pushed. Holy bacon, Batman, whats the theory behind this? Well, depriving your body of carbohydrates is supposed to switch your body from relying on sugar from carbs for fuel to relying on ketone bodies that result when your liver burns fat that is stored in your body. Burning fat in theory sounds good. The relative simplicity of this explanation and the observation that people can lose weight in the short term from this diet has led to a business boom, with many pushing keto products like books, seminars, and foods.

But is keto just a fad or is there some meat (and bacon and cheese) to it? Well, the jury is still out on the keto diet as not enough longer-term scientific studies have been done to determine if it is an effective and healthy way of losing weight and maintaining weight loss. The diet certainly has some potential risks such as not getting enough of the nutrients that you would normally get from fruits, vegetables, and grains, overtaxing your liver and kidneys, constipation, and your constantly telling other people that you are on the keto diet. Plus, some may find the diet tough to maintain. Again, this is a case of the science needing to catch up to the hype.

3. How to get rid of hiccups?

Answer: A vocal hiccup is a singing technique used by Buddy Holly and Michael Jackson, which sounds a little like gulping for air or gasping. So the answer to this question could be just stop listening to Thriller. If you are referring to those involuntary contractions of your diaphragm, the muscular structure below your lungs that help you breathe, then the answer is a bit more complicated. There arent scientific proven ways to stop hiccups because such studies are a bit hard to do. Typically, you can never expect hiccups to occur. You dont say, next Thursday at 3 pm Eastern Time, I will begin hiccuping uncontrollably. Therefore, it is a bit difficult to run scientific experiments, unless you constantly live in a laboratory. Nonetheless, anecdotal evidence suggests the following possible remedies:

Anecdotal evidence suggests that breathing into a paper bag may help stop hiccups. However, there ... [+] have been no studies to prove its effectiveness. (Photo: Getty Images)

4. How long does the flu last?

Answer: If you are wondering about flu symptoms, then the answer is forever if you die from it (which occurs to tens of thousands of people each year in the U.S. alone) and three to seven days if you dont have any complications. If you are wondering about how long you are contagious, you actually start becoming contagious one day before you even have symptoms. In fact, one third of people infected with the flu virus dont ever develop symptoms. But they can still shed flu viruses like some people bedazzle. So that person whom you stood so close to for so long may have given you more than his or her number. This makes it very tough to completely avoid flu viruses. Thats why getting vaccinated is the only way to really protect yourself and others.

5. What causes hiccups?

Pictured here is the diaphragm. (Illustration: Getty Images)

Answer: Looks like lots of people are getting hiccups or at least laughing at people who are getting the hiccups. This is the second appearance on this 2019 list of the diaphragm-spasming-causing-your-vocal-cords-to-snap-shut phenomenon. Its not completely clear what may cause temporary hiccups. It may be having too much stuff in your stomach such as food, air, or bacon. It may be sudden changes in temperature. It may be stress or excitement such as seeing Justin Bieber. In most cases, you just dont know what started them. Chronic or frequently repeated episodes of hiccups are a different story, This can be a sign that something like a mass or inflammation is irritating your diaphragm or the nerves that control and extend to your diaphragm. Certain medication or serious medical conditions such as diabetes, kidney failure, and encephalitis can lead to hiccups as well. Therefore, if hiccups continue to be an issue, call you doctor.

6. What causes kidney stones?

Answer: Being told that you have stones may be good as long as the stones are metaphorical, meaning guts or a backbone. Being told that you have kidney stones, not so good. Kidney stones, otherwise known as renal lithiasis or nephrolithiasis if you want words harder to pronounce, form when some type of mineral or salt clusters together inside your kidneys. Stones can form when you have too much of certain mineral or salt or if you are not hydrated enough. Calcium oxalate or calcium phosphate stones can form when you get high doses of vitamin D, undergo bypass surgery, or have metabolic issues. Uric acid stones can result when you eat too much protein or have gout. Certain types of urinary tract infection can lead to struvite stones.

Here is a video from the University of California-Irvine Health entitled Leave No Stone Unturned, which, of course, is a punny name:

7. What is HPV?

Answer: Well, if you look at the website abbreviations.com, HPV can stand for high production volume, human powered vehicle, high-pressure vent, having purple vomit, high pressure valve, high pitch voice, high point vent, or the Princeville Airport in Kauai, Hawaii. Assuming that 2019 did not see a surge of visitors to Kauai or people eating purple crayons, most searching for HPV probably were interested in human papilloma virus. This type of HPV is the most common sexually transmitted infection in the world. I have already written for Forbes about what this HPV is, after President Donald Trump apparently asked Bill Gates the difference between HPV and HIV, which is a bit like asking the difference between the CIA and a CPA.

This video from the University of Massachusetts Medical School covers details about HPV:

8. How to lower cholesterol?

Answer: If you are asking this for yourself, you may not want to try the keto diet. Cutting your intake of saturated fats and trans-fats is an important step. So is increasing your intake of omega-3 fatty acids and fiber. Getting more physical activity and losing weight may help. If you are smoking, stop. Also, limit your alcohol consumption. High cholesterol can increase your risk of stroke and various types of cardiovascular diseases.

The American Heart Association put together this video on ways to control your cholesterol level:

9. How many calories should I eat a day?

Answer: The answer is more than one per day on average. You need calories to survive. However, people probably are wondering how many calories they should eat based on whether they want to gain weight, lose weight, or do neither. The frequently cited threshold is 2,000 calories for women and 2,500 calories for men per day to maintain the same body weight. However, this greatly oversimplifies the complexities of your body. The calories that you need depend heavily, no pun intended, on many factors, including your body size, your age, and your activity level.If you are Michael Phelps, for example, you probably can consume a whole lot more calories than the Michael Scott character of the television show The Office. The Mifflin-St. Jeor equation, which has nothing to do with Dunder Mifflin, the company in The Office, does take into account differences in sex, age, weight, height, and activity level and serves as the basis for some for some online calorie recommendation calculators such as one offered by Healthline. But even these are just approximations and do not account for every factor that may affect your weight. Plus, all calories are not equal. Getting 2,000 calories from just eating sticks of butter or drinking soda is very different from getting the same number from a more balanced diet. Highly-processed foods may have different effects on your metabolism compared to natural foods. The best thing to do is to see your doctor or a real registered dietitian, who can then personalize their recommendations for you.

Your physical activity and muscle mass can significantly affect your metabolism and how much ... [+] calories you should consume each day. For example, elite athletes such as Jackie Groenen of Netherlands (L) and Alex Morgan of United States (R) may have different energy requirements from others. (Photo by Marcio Machado/Getty Images)

10. How long does alcohol stay in your system?

Answer: This is another tough question that doesnt have a single set answer for everyone. On average, you are probably able to metabolize about half-a-drink per hour. But the speed at which you break down alcohol depends on a whole lot of things. First of all, how big are you? What is your age? What is your metabolism and general health like? How much food did you have in your stomach to soak up the alcohol so that it didnt get absorbed into your bloodstream? What kinds of drinks did you have and what was their alcohol content? Did your drinks have little umbrellas in them (not that this matters for alcohol metabolism, but I am curious)?

Keep in mind that even if your body can clear alcohol from your bloodstream at an average rate of 0.015 per hour, a breathalyzer or blood test can still detect alcohol for up to 12 hours, a urine test for up to 3 to 5 days, and a hair test for up to 90 days. If you are going to drive, operate a combine harvester, or do anything that requires good concentration and coordination, the best thing to do is not drink at all. Even if it means, heaven forbid, revealing your real sober personality at a party or on a date, it is not worth the risk to try to time your personal alcohol clearance exactly.

Trying to guess how long alcohol will remain in your system can be difficult when you have alcohol ... [+] in your system. (Photo: Getty Images)

So there you have it, the most Googled health questions of 2019 and some answers. Remember, just because a Google search returns a website doesnt mean that the website provides trustworthy and science-backed information. The Internet is packed with people with agendas trying the sell things and ideas to you. Google can help find various websites if you know what you are looking for but can at times be misleading. You cant tell a police officer, but Google told me that I would be sober by now. Google cannot replace a doctor or any such real, properly-trained and qualified health professionals. After all, if you were caught in a life-or-death court case, wouldnt you want a real lawyer and legal team? Would you instead tell the judge, your honor, in lieu of a lawyer, I have decided to just bring a laptop for legal representation. And oh by the way, could you slowly and clearly spell out everything that you say so that I can Google every term?

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Here Are The Top 10 Most Googled Health Questions Of 2019 - Forbes

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Lets start with what to eat and the foods to avoid eating. What follows will likely sound familiar to aficionados of a Mediterranean-style diet: a plant-based diet focused on fruits and vegetables, whole grains, and cold-water fish and plants like soybeans and flax seeds that contain omega-3 fatty acids.

A Mediterranean-style diet is rich in micronutrients like magnesium, vitamin E and selenium that have anti-inflammatory effects, and its high-fiber content fosters lower levels of two potent inflammatory substances, IL-6 and TNF-alpha.

Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, strongly recommends limiting or eliminating consumption of foods known to have a pro-inflammatory effect. These include all refined carbohydrates like white bread, white rice and pastries; sugar-sweetened beverages; deep-fried foods; and red meat and processed meats. They are the very same foods with well-established links to obesity (itself a risk factor for inflammation), heart disease and Type 2 diabetes.

In their stead, Dr. Hu recommends frequent consumption of foods known to have an anti-inflammatory effect. They include green leafy vegetables like spinach, kale and collards; fatty fish like salmon, mackerel, tuna and sardines; fruits like strawberries, blueberries, apples, grapes, oranges and cherries; nuts like almonds and walnuts; and olive oil. The recommended plant foods contain natural antioxidants and polyphenols, and the fish are rich in omega-3 fatty acids, all of which counter inflammation.

Coffee and tea also contain protective polyphenols, among other anti-inflammatory compounds.

The bottom line: the less processed your diet, the better.

At the same time, dont neglect regular exercise, which Dr. James Gray, cardiologist at the Scripps Center for Integrative Medicine, calls an excellent way to prevent inflammation. He recommends 30 to 45 minutes of aerobic exercise and 10 to 25 minutes of weight or resistance training at least four to five times a week.

Although exercise is pro-inflammatory while youre doing it, during the rest of the time it leaves you better off by reducing inflammation, and after all you live most of your life not exercising, Stephen Kritchevsky, professor of gerontology and geriatric medicine at Wake Forest School of Medicine, told me. Independent of any effect on weight, exercise has been shown to lower multiple pro-inflammatory molecules and cytokines.

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Tackling Inflammation to Fight Age-Related Ailments - The New York Times

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If the one thing that seems to be missing from your weight loss efforts is the motivation to get started on a plan or to stick with it, you might be surprised at how much control you have when it comes to this seemingly mysterious, fired-up feeling.

While motivation seems like it comes and goes whenever it pleases, its not a random force. Maintaining motivation is a skill, and you can get good at that skill, explains Liz Josefsberg, who is the author of Target 100 and has been a weight loss coach to thousands of people, including Charles Barkley and Jennifer Hudson. And the discipline to stick with it doesnt have to be any kind of unpleasant struggle, either (more on that later).

To get your motivation where you want it, you have to let go of what motivation isnt. Its not this thing outside of your control, and its not going to be high all the time. Its supposed to have peaks and valleysthats what being human is, she says. And when you hit a valley, all isnt lost. You can move it toward the peak again with some simple steps.

If youve already been on a weight loss program but youre not as excited about what youre doing as you used to be, the first step to getting your momentum back is actually identifying that your motivation is waning. Sounds obvious, but too many people berate themselves or try to power through this feeling without stopping and noticing that its happening, and then trying to figure out why its happening. This doesnt have to be a major investigation. Just ask yourself whats up. Most people dont identify it, says Josefsberg. They dont recognize that theyre bored, or that something has changed. What has changed could be something as simple as you dont like going to the grocery store any longer because theres construction on the way and it takes forever to get there. And it can be worked with.

If the way youve been doing things isnt working any longer, change it a little bit. Dont be afraid to get away from the one program fits all mentality. Ask friends what theyre doing and see if any of their principles or recipes make sense for you.

You dont have to make dramatic changes to get your weight loss motivation going again. For instance, if keto is really working for a friend, you dont have to go all in, but you might try a keto recipe or two. Or ask yourself what aspects of a keto lifestyle you might want to play around with, Josefsberg says. Similarly, if intermittent fasting appeals to you, try skipping breakfast for a week and see how it goes. Instead of berating yourself over whats not feeling right at the moment, experiment with new strategies that might get you excited about weight loss again.

Once you play around with something appealing, put it into practice and see what happens. Doesnt work? Try something else. The process is an exploration of trying new things so you look forward to your plan again. It sounds simple, and thats the best partit can be. You dont have to do something drastic in order to get your motivation on the upswing.

Once you have that motivation rolling again, all it takes is discipline to keep it going, right? I think discipline is highly overrated, Josefsberg says. Sometimes, what gets you to do the healthy thing is simply remembering to do it.

It sounds oversimplified, but you have schedules and alarms for everything else you do, so why not set up your weight loss strategies that way, too? Suppose you want to stop cruising the office at 3 PM for somethinganythingto snack on. Set your alarm for 2:50 and go to the fridge to get the healthy snack you packed (because you set a reminder on Sunday night to put it in a container so it was ready for work on Monday).

It doesnt have to be complicated. Andanother myth busted hereit doesnt even have to require a lot of discipline. When it comes to being healthy, discipline is totally overrated. The trick to sticking with something is to set up your environment to support your decision to be healthier, says Josefsberg. Its about being a little bit prepared and creating an environment for success.

In other words, you dont have to have the discipline to resist cookies if there arent any in the house. You also can bias your healthy life to success by indulging your natural tendencies in setting up this environment. That means if youre not the type to do one big shopping trip for the whole weekno matter how many people on Instagram it works fordont do it if you dont like it. Want to grab a few things a few times a week? Theres your plan.

All of thisunderstanding whats going on behind the scenes with weight loss motivation and disciplinehelps you the kind of short- and long-term weight loss success youre looking for.

See original here:
Tips to Get Motivated and Have Discipline to Lose Weight - menshealth.com

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OMAD, which stands for One Meal A Day, is a diet approach aimed toward shedding some pounds and improving certain aspects of health.

Its a branch of intermittent fasting where you allow your body to go 23 hours without food (including sleep time) and then you eat only one meal per day, typically during a 60-minute period.

And like many diet approaches, there is plenty of opposition when it comes to the decision to implement the one meal a day regime.

But lets dissect this approach so that you can have a better understanding if you were considering OMAD, or if youre already implementing it

Note: OMAD is not recommended for everyone and especially those with certain health issues. So, always consult with a medical professional before making any drastic changes to your diet.

Eating one meal a day will help anyone to lose weight simply due to the fact that most people will consume fewer overall calories this way (although, there are exceptions to this). We have to consume fewer calories than our bodies need to maintain certain body weight, in order to lose weight.

So, for example, about 3,500 equals one pound of body weight whether lost or gained. Well, to lose weight youd have to ensure that your total daily energy expenditure (TDEE) exceeds your caloric intake consistently to maintain a deficit; which is required for weight loss. (1)

Evidence for the efficacy of eating one meal a day for improving health is very mixed, although there are some positive effects associated with fasting in general.

One study had one group of healthy, normal-weight adults eat 1 meal a day and another who ate 3 meals a day. The 1 meal a day group experienced higher blood pressure, an increase in cholesterol levels (HDL and LDL), and a significant increase in hunger.

However, subjects also experienced also a large reduction in fat mass and lower cortisol. (2)

And according to a different study, intermittent fasting is an effective approach for staving off and improving type-2 diabetes, while reducing body weight as well. And although the study followed the 16:8 protocol, there would have to be some positive effects for the 23:1 approach as a result of the fasting state. (3)

Check out our intermittent fasting calculator to make reaching your goals way easier

But interestingly, one published article of scientific literature suggests that the positive effects of fasting may be from a reduction in calories rather than putting it all down to the actual act of fasting and the potential effects on the body. (4)

Brooke EnceThe reason for this belief is that most fasting studies performed on animals show that a reduction in calories in what prolongs life and decelerates disease, as opposed to when the animal subjects fasted and then followed it with a period of eating without limitation which did not provide benefits.

Although, this same article talks about how fasting results in ketosis which is a bodily process that forces your body to use fat stores as its main source of energy. This also has benefits for slowing brain disease.

So, there is at least the keto benefit of fasting for weight loss and possibly improved cognitive function.

But stable glucose levels are one concern with fasting which well brief you on shortly.

OMAD definitely isnt for everyone and there are many variables that have to be considered to simply say OMAD will cause negative effects for everyone.

Another very notable benefit of fasting, in general, is that it alleviates the stress of having to plan and prep your meals. Therefore, you can go on about your day and only have to worry about chowing down for a small part of the day.

While there are some notable benefits, there are also disadvantages.

For instance, if youre trying to put on as much muscle mass as possible or gain a ton of strength progressively, then OMAD may not be for you. Now, you can make up for the calories that you did not eat during the 23 hours of fasting for the 1 hour you can eat, in order to maintain/improve performance and your desired physique.

But, this isnt sustainable for a lot of people who are trying to progress at a decent pace.

Sure, you can force all of your calories in all at once. But, it can be a challenge after youve reached a certain level of physical fitness. Although, the majority of elite-level bodybuilders, powerlifters, or athletes in general who engage in extremely intense physical activity would not even think of adopting such an eating regime.

But, we just have to point out the different possible variables with OMAD and the very active individual.

Light-headedness can also become a problem due to going so long without food which can be hard to manage especially when engaging in relatively challenging activities.

But this can often be caused by unstable blood sugar levels which is a big problem when going long periods without eating. We need glucose to sustain brain function and to maintain healthy blood sugar levels.

So, this is something else to consider if youre an active individual.

Also, we cant ignore the potential health risks associated with strenuous dieting like nutrient deficiencies and potential for the exacerbation of health issues.

But one big issue which can arise from eating only one meal a day is bingeing during the one hour that you can eat. Some people may not have the self-control to do OMAD in a healthy manner whether it be overeating and/or eating as many unhealthy foods as possible.

Well, this would be counter-productive.

You can eat whatever you darn well please as there are no rules regarding this aspect of OMAD. But does that mean you should? no. You should always include healthy options for the majority of your daily diet regime.

Our bodies need certain nutrients to perform and maintain healthy functioning which is only possible by consuming nutrient-rich food sources.

So, while you can cheat a little every now and then to satisfy your palate, try to eat more of the following food sources

Check our article on healthy food choices.

This will depend on the individual as no eating regime is effective or healthy for everyone. For many, eating one meal a day is just not sustainable but on the other side of the spectrum, many people make OMAD a lifestyle.

Theres no sure answer for this but lifestyle factors and current health will determine whether or not someone can implement OMAD long term.

While most healthy human beings can implement OMAD whether it be short or long term, there are many who should not do OMAD.

The people who should avoid include:

If you do have any sort of health condition, you should always seek the advice of a medical professional before implementing any diet routine which may deprive you of nutrients for an extended period of time.

If OMAD works for you and youre healthy as a result, then we cant convince you of a reason to not continue. This form of intermittent fasting has its benefits but there are many potential negatives as well.

So, if considering (or if already doing) OMAD, take the necessary safety precautions and make smart decisions regarding how you approach it.

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The OMAD Approach: Is One Meal A Day an Effective Weight Loss Strategy? - FitnessVolt.com

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The formula is simple at least it is supposed to be:

Eat healthier + more exercise = weight loss.

Yet more people are struggling with obesity and the lengthy list of health-related co-morbidities than ever before.

It is as simple as diet and exercise, and as complicated as diet and exercise, said Dr. Christopher Motto, of Evangelical Community Hospital, in Lewisburg, Pennsylvania. We live in a society where it is cheaper and easier to eat poorly where technology embraces convenience and shuns the need to get up and move around.

Breaking the vicious cycle requires a break in the habits that have become engrained in our daily routines, according to Dr. Steven Barrows, of UPMC Susquehanna, citing a book he recommends called Power of Habit.

It talks a lot about how the things we do are conditioned responses things like overeating and tobacco addictions are wired into our playbooks, he said. The play weve written ourselves the past 20-30 years is hard to rewrite. If Im stressed, I grab a carton of Ben & Jerries. A bad day at work? Come home to a beer and a bag of chips.

According to Barrows, we learn these plays from parents and others around us as we grow up they become our responses to things in life that trigger us and veering away from those conditioned responses can be difficult. It becomes like a sports team that realizes that certain plays just arent working in the game of life.

It takes a long time to replace plays in our playbook, he said. Its a process where we mindfully find new ways to cope with old problems.

This strategy is why Barrows rarely recommends diets to people.

The diet, by nature, is temporary. My goal isnt to provide a temporary solution, he said. Id much rather see people make smaller, more sustainable changes with long-term results.

Examples would be replacing a sugary snack after a stressful day of work or school with some sort of fun, active game or taking some time reading a favorite book.

Part of changing the playbook involves identifying which plays lead to the unhealthiest of habits. One may be eating out something Geisinger dietitian Tasha Dershem admitted can be a huge roadblock to maintaining an ideal weight.

Most entrees at restaurants average 800-1,000 calories just in the entree itself. There can be additional calories in the beverages you consume. Fast food items can be even worse when it comes to calorie intake, the Danville, Pennsylvania-based dietitian said. Cooking and eating at home is a dying art, it seems, but a critical one for a family who wants to make healthier choices.

What you eat that home-cooked meal on can also make a difference.

Research has shown over the years that the average size of a dinner plate even a wine glass has increased quite a bit, said Dershem. When you see a plate that represents the size of portions we should be consuming, it almost looks funny how small it seems.

According to Dr. David Parker, of Geisinger, there are a variety of apps that can aid in making healthier choices from those that count calories to those which monitor exercise and encourage people to get up and walk around at regular intervals. One app, developed with assistance by Bucknell, is called Get to Goal.

It shows what realistic weight loss can look like for an individual, and helps give us an idea of what types of interventions may be best, he said.

For Elizabeth Swartz, of Danville, who lost more than 100 pounds since weight-loss surgery last year, the enhanced playbook includes small, yet effective, changes in daily tasks.

I started parking the car at the spot farthest from the store, which forced me to walk more, she said. It is amazing how you want to fight stuff like that at first, but now, Im doing it without even thinking about it.

Another resource Swartz appreciates places locally to get fresh produce at a good price, such as various farmers markets and Aldis food store.

You can spend $50 getting all the healthier options for a good salad, or pick up a few boxes of processed macaroni and cheese for like $3, she said That is why my family loves Aldis, which offers good produce at a good price.

See the article here:
Obesity in America: Key to long-term loss lies in playbook - Clinton Herald

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2020 brings a new year and a new decade of wellness. Over the last few years, weve seen people embrace health and wellness more than ever before, including everything from mainstays like running and weight training to the slightly new age-y and abstract (goat yoga anyone?). And just like Flo Jo, the fitness industry has no signs of slowing down. The global fitness and health club industry generates more than 80 billion U.S. dollars in revenue per year, and continues to climb.

So what can we expect to be the hottest (and sweatiest) workouts for next year? We asked top fitness experts to predict the fitness trends for 2020 just in time for you to make those fitness New Years resolutions.

As more people continue to seek efficient workouts (more sweat in less time) HIIT (High Intensity Interval Training) will continue to remain popular, according to Heather Englund of Fit Mama Real Food.

HIIT allows you to be efficient with your time, while boosting metabolism and getting an amazing workout in. The key is to at a high intensity during the short bursts of exercise, and follow it with short recovery before going back into the next interval. The after burn is increased with this method of exercise, she says. The result? More effort in less time.

Heres a trend we can all get behind: doing less of what we hate, and more of what we love. Mandi Em of Healthy Living for Hot Messes says 2020 is the year of the nature walk, the lazy hike, or the living room dance party.

Science shows us that getting out into nature is immensely good for our bodies and minds, says Em, which makes nature the original gym.

Also its free and comes with complimentary endorphins! Literally just go for a walk, says Em. Thats your step one. Kettlebells can wait. What 2020 needs is people looking at where they are at, and taking it to the next level instead of bounding to the top step, falling short, hating it, hating themselves, and giving up entirely.

While gyms can serve as great motivation for our workout, sometimes getting to the gym is impossible, especially when the weather is bad or the kiddo is sick. Even though many consumers still crave an in-person experience, were seeing people supplement their workouts with at-home options, which offer a convenience factor that physical gyms and studios lack, says Erika Shannon, former coach for SoulCycle, Equinox and Daily Burn, and current Director of Fitness for MYXfitness. Theres a demand for both in-person and at-home alternatives, and rather than one completely eclipsing the other, well start to see more people combining the two for a more personalized approach to wellness.

Mike Fantigrassi, M.S., NASM-CPT, and co-author of NASMs new Certified Nutrition Coach program (NASM-CNC) calls it a fitness hybrid approach. What this means is people will still go to the gymtheyll still work with personal trainers to help them achieve proper form. They may supplement with on-demand workouts and different programming when theyre not with a trainer. Fantigrassi says an on-demand/live fitness content is a more affordable option and actually gives a trainer an opportunity to work with more clients, and even retain them. For example, a client may seek a trainer to ensure theyre doing the on-demand movements properly, or trainers can recommend the proper on-demand programming for a client who is traveling.

According to Jillian Michaels, health and fitness expert and creator of the My Fitness by Jillian Michaels app, says functional beverages, a drink that typically has additional health benefits, including herbs, vitamins, nootropics, amino acids, or additional raw fruit or veggies, will trend in the new year. We are seeing this trend in everything from sparkling waters with CBD to hard seltzers with probiotics, she tells SheKnows, citing Lucky Jack Organic Cold Brew offerings like Golden Milk Lattes or Mocha Cold Brew with added adaptogens. The whole trend is for people that want more and are always looking for an extra edge. Any way to improve themselves including, but not limited to, the products they consume. And I admit to being guilty of partaking. If Im gonna have a coffee, why not have it with collagen or turmeric golden milk?

Next year will be more about a functional and holistic long-term approach to weight loss rather than the rapid diets of years past. In 2020, the trend will continue away from a focus on rapid weight-loss/diet-only approaches and toward true sustainability accompanied by healthy nutrition and regular exercise, says Jim Frith, Founder of TopFitPros, Certified Personal Trainer & Advance Sports Nutrition Specialist. Over 80 percent of people who have lost substantial amounts of weight have historically gained it back. Constant ups and downs in weight are unhealthy and frustrating. Many people are looking for a path to weight loss that allows them to keep it off and to be healthy. They are tired of every weight loss program out there claiming to be sustainable, but with few offering credible scientific research to back up their claims.

Working out in small, focused groups, including small training groups and fitness classes, will still be trending in 2020. People love working out with friends and getting pushed by others in a class setting, says Marie Urban, Personal Trainer and Regional Group Training Coordinator at Life Time. Working out with a group of friends is not only impactful for yourself but for others as well. Working out and fitness breaks down natural barriers and gets people to feel more comfortable and confident with one another. Plus it helps develop relationships, friendships, and self-confidence. Says Urban: People are craving connection now more than ever.

People are really interested in recovery and fitness stats, saysy Urban who thinks 2020 will be all about the more information the better. Adds Shannon: As technology-based wellness innovations continue to evolve, the fitness landscape is definitely shifting toward more digital connection. Fitness/wellness apps, wearables, and at-home equipment with digital programming abound right now! Weve already seen the beginning of what fitness tech is capable of, and were going to see more of this in 2020, with an increased focus on community. This, more than anything, has the potential to affect traditional gyms, as there is a new option to connect with like-minded people right from the comfort of your home.

Functional fitness has been around for decades, but has been growing in popularity exponentially over the past few years, according to Jay Unwin, gym manager at F3E Fitness. Most people are bored of the usual same gym routines. They want something that will challenge not only their strength and fitness, but also their flexibility, balance and coordination, says Unwin. The two biggest benefits of functional training? One, the movements translate to real life much more readily, due to the use of unusual objects as well as rotational and unilateral (using one side of the body) movements, says Unwin, And two, because of the varied mash-up of equipment, movements and session structures, youre way less likely to get bored and quit!

As sober curiosity continues to trend, its not surprising that implementing a renewed focus on nutrition and how we fuel our bodies will become more important. Fitness is optimized with improvements to lifestyle choices. As we enter 2020, people are looking for answers to how their lifestyle choices can increase longevity and quality of life, says Frith. A very small amount of alcohol on a given day promotes the formation of brown fat, which speeds our metabolisms. More than one drink a day disrupts the processes of having a faster metabolism, and it leads to weight gain. As people seek to have more active lives and greater social interaction along with better health and longevity, they will increasingly embrace having a single drink per day, but no more.

Restorative fitness will bring a welcome balance to those who are HIIT and CrossFit lovers. Restorative fitness centers on the idea that the body goes through a cycle of stress and recovery, and high-intensity workouts arent effective when the body is stressed, as from an intense workout, says Adam Zeitsiff, Golds Gym President and CEO. New data suggests that varying workout intensity to include low, moderate and high, rather than aiming for maximum effort every time, makes all exercise more effective.

Factors in restorative fitness, says Zeitstiff, include using heart rate variability (HRV) to determine where they are in the recovery cycle and what level of workout will most benefit their body. Examples of restorative fitness includes lower-intensity yoga and Pilates classes, other recovery techniques including cryotherapy, sauna, compression and percussion therapy and gyms beginning to specifically address nutrition with dedicated professional nutrition counseling, meal plans, cooking classes, nutrition seminars and even on-site meal prep.

In 2020, dieters will increasingly insist on having strategies for muscle retention or development while they lose fat, says Frith. Most popular diets result in the loss of about a third of a pound of muscle for every pound lost. Losing muscle mass not only makes you weaker, but it also slows your metabolism down, which in turn makes weight loss all the more difficult.

Adds Englund: Strength training is nothing new but a mainstay fitness trend. Using weights or you body weight, strength training helps to increase metabolic, build bone density and improves muscle tone. There are many ways to build a strength training program. You can alternate between muscle group, focus on full body, or split between upper and lower body days.

Many fitness companies hire trainers with a certain look a look that is unattainable or unrealistic for most of us, and that can be really discouraging for people starting at the beginning, says Shannon, who adds that, thankfully, the industry mindset is shifting. Its no longer about coaching people to be thinner, but coaching people to be stronger and healthier both mentally and physically so they can live better lives. Weve started to see some support from some big brands this year, but we still face an uphill battle with regards to social media and public perception. In 2020, we will see even more body types represented, not only in advertising for fitness brands, but also with the trainers, coaches, and leaders within the industry.

No matter what fitness trend might suit your fancy, its important to remember that a little goes a long way. Says Em: Id be thrilled if 2020 was the year of people striving to move just a little more than they are now, without scrolling Instagram and then mentally flagellating themselves for not doing advanced chakra-toning yoga on the side of Chads new infinity pool.

Excerpt from:
Fitness Trends That Will Power You Through 2020 - SheKnows

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