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Weight loss is a long-drawn process that involves regular exercises and dietary modifications. However, there are certain foods that can facilitate faster weight loss. Adding these foods to your daily diet can help you attain your goal must faster. Similarly, there are some spices that can boost weight loss. These are common spices that are easily found in almost all Indian kitchens. Most of these spices also have other health benefits. These have been used since ancient times to treat many health disorders from indigestion to skin disorders to even some cancers. Adding these to your diet is easy and hassle-free. You need to have only a small amount of every day and you will soon be able to see the difference it makes.

Let us take a look at some of the common spices that can help you lose weight faster.

The health benefits of turmeric are many. It has been used since ancient times to treat many conditions. This spice is common in almost all Indian kitchens and is used for colour and flavour. It contains a chemical called curcumin, which gives turmeric its many health benefits. This also helps in weight loss. It is said to be particularly effective in melting belly fat.

Black pepper contains piperine, which gives it a distinctive flavour. It may also be good for weight loss. It can bring down body weight and suppress fat cell formation. But scientists say further research needs to be done before we swear by the weight loss benefits of this spice.

Fenugreek can suppress your appetite. This makes you eat less, and you lose weight as a result. This is because your total calorie count goes down due to low appetite. It has amazing sugar-controlling properties, and this also leads to weight loss. The seeds contain galactomannan, a water-soluble component that reduces appetite and keeps you full for a longer period of time. It is also known to increase your bodys metabolic rate. Just soak a few seeds every night and have it first thing in the morning.

This aromatic spice is packed with antioxidants and it comes with some major health benefits. Cinnamon is also known to facilitate quick weight loss. It can stabilise blood sugar levels. This brings down appetite and controls hunger. This spice also slows the breakdown of carbohydrates in the body. All this helps you to lose weight.

Cumin is great for weight loss and fat burning. It aids digestion and detoxifies your body. One teaspoon of cumin seeds a day is enough to speed up your weight loss goal. Drinking cumin seeds infused water also helps bring down your body weight. You will melt your fat faster if you do this regularly for around a month.

This spice is great for burning belly fat. It stimulates digestion and boosts metabolism. It acts as a diuretic and rids the body of excess water. All this helps you lose weight. Just chew on a pod after your meals or make a powder of the seeds and add a pinch to your morning cup of tea.

Published : December 12, 2019 6:44 pm | Updated:December 13, 2019 11:46 am

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Add these spices to your life and watch the fat melt away - TheHealthSite

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No matter your age, it's never too late to practice a healthy lifestyle and work toward a weight-loss goal. For people who are overweight, shedding pounds at any age boasts some big health benefits.

Loss of bone density can be an issue when older people lose weight, but resistance exercise can help counter this effect.

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Not only can weight loss improve blood pressure, cholesterol levels and blood sugar (not to mention boost your energy and self-confidence), it can also help lower your chances of chronic diseases like diabetes, heart disease and cancer, per the Centers for Disease Control and Prevention.

That said, as you get older, losing weight may also come with one major downside: bone loss (and subsequently, an increased risk of fractures), according to a December 2019 study published in the Journal of Bone and Mineral Research.

Fortunately, there's a way to drop pounds and protect your bones at the same time: The study also found that resistance exercise, alone or combined with aerobic exercise, is an effective way for older adults to maintain bone density while following a weight-loss regimen.

From providing structural support to protecting your organs and anchoring your muscles, bones play several major roles in your body, per the Mayo Clinic. But after the age of 30, you start to lose more bone mass than you gain. And as bone density decreases, the risk of falling and major injuries increase, says, Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac.

What's more, maintaining bone health is critical for health aging. As you age, an injury can have major consequences for your quality of life: "In older populations, a severe fall could mean the loss of functionality," says Tripp.

Resistance training can help you create and preserve healthy bone density, especially as you age.

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"Bone adapts to stress that is placed on it," says Tripp. Through compression forces, resistance exercises place stress on your bones and your tendons (which tug and pull on your bones). The result? "The combination of compression and the tug-pull effect stimulates bone-producing cells (osteoblasts and osteocytes) to lay down new, stronger bone," Tripp says. In other words, strength training improves your bone density and mass by creating and preserving healthier bones.

So, how often should you do resistance-based exercises? "Generally, people of all ages should perform resistance exercise two to four times per week to maintain and improve bone density and muscle mass," says Tripp.

His recommendation is in line with the Department of Health and Human Services' Physical Activity Guidelines for Americans, which encourage adults to do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on two or more days a week. The guidelines also say that adults should get in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week.

Curious exactly how many calories you burn during your workouts? Download the MyPlate app for a more accurate and customized estimate.

Ready to boost your bones and shed some pounds? Try incorporating these two resistance-based routines, designed by Tripp, into your weekly workout regimen.

For each workout, start with three to five minutes of dynamic stretching to warm up your muscles. Then, perform each move for 10 to 12 reps and repeat the circuit two times total, resting 30 seconds in between each move and 1 minute in between rounds. Make sure to cool down with a series of static stretches.

Don't have suspension straps on hand? You can use a barbell or Smith machine bar to perform this move, too.

A kettle bell can be a great addition to your strength-training routine.

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Kettlebell Goblet Squat to Bench

Plank holds are a great move to strengthen your core.

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Stability Ball Hamstring Curl

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There's One Major Drawback to Losing Weight When You're Older Here's How to Avoid It - LIVESTRONG.COM

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Daily Mail A 338 lb. woman who was left mortified when she had to be removed from a roller coaster for being too heavy has halved her body weight thanks to the keto diet.

Office manager and graphic designer, Chelsey Bishop, 35, from Tucson, Arizona, was teased about her weight from the age of seven, and was always larger than all her friends.

Weighing 338 lbs. at her heaviest, the young woman struggled in her size 28 frame and couldn't walk 50 feet without losing her breath.

After being removed from a Universal Studios ride in December 2017 because she was too heavy, Chelsey turned to a keto diet to shed some weight.

Thanks to her lifestyle change, Chelsey is now 182 lbs., and she's a size 12, without needing any surgery along the way.

Chelsey Bishop, 35, from Tucson, Arizona, shed 156lbs in two years after eating up to 4,000 calories a day. She went from weighing338lbs to 182lbs by cutting carbs and sugar from her diet. Picturd: At her heaviest

As a child, Chelsey was teased and bullied for being overweight. She explained that a lack of awareness on nutrition, as well as sedentary lifestyle contributed to her weight gain.

"Growing up in a low-income household meant nutrition wasn't something my family focused on or cared about, and those bad childhood eating habits became my bad adult eating habits. It was more about putting any possible food on the table for our family of five," she said.

As an adult, Chelsey would gorged on up to 4,000 calories a day. She also suffered several health complications due to her bigger frame such asblood pressure and tachycardia.

"My standard diet routinely consisted of a blueberry scone or chocolate donut for breakfast with a large sugary caramel iced latte to wash it down, a cheeseburger with fries and fizzy drink for lunch, and a platter of tacos or chicken fried steak for dinner," she said. "Then probably a few snacks or sweets in between each meal as well."

Left: Chelsey with her husband Mike at Universal Studios before losing weight, where she had to be removed from a rollercoaster. Right: After her amazing transformation

In December 2017, while on a holiday to Universal Studios, Chelsey was removed from a ride in front of the many people around her because the harness didn't fit around her frame.

"My turning point was seeing my clothes size getting larger, being ashamed to be weighed and having anxiety over what excuse I could possibly give my doctor to justify my weight," she said.

After losing her father to congestive heart failure and being diagnosed with high blood pressure and tachycardia, Chelsey decided to look into the keto diet after seeing friends' Facebook posts about their own transformations.

"Standing at only 5 feet 3 inches tall and reaching my highest weight of over 336 lbs. at 33 years old, I finally reached a point where I felt like I would be lucky to live to see my 40s. Death was on my doorstep and I was tired of being in denial about it," she explained.

Showing off her old pair of trousers to highlight her weight loss.She went from a size 28 to a size 12

"My dad always talked about how sugar was poison, but I never took it to heart until I realized how much healthier my body became after eliminating sugar," she said.

While working two jobs and have little time left for a gym session,Chelsey adapted her diet to fit with her hectic schedule by opting for a burger without the bun, choosing a side of vegetables rather than fries, and cutting out a lot of sugar.

"I knew when I started that this routine wasn't likely to change, so I learned how to adapt my diet to my lifestyle," she explained.

She lost an impressive 156 lbs. thanks to the lifestyle changes, and what she called "keto-fying" her diet.

Impressively, she did so in less than two years without exercising or resorting to surgery.

Since shedding almost half her body weight, Chelsey's resting heart rate has decreased from 90 beats per minute to 60, and she's no longer required to take blood pressure medication.

Chelsey pictured as a child. She said she started putting on weight age seven, and would be teased for being larger than her friends

"I am a living example of how simply modifying your diet can completely change your health and your life," Chelsey said. "I am incredibly proud of myself. For over 30 years, I took my health for granted and I'm lucky that carrying around that much excess weight didn't do more damage. Life is harder when you're living it in such a large body, and I didn't realize the impact it had on my life. I was in such denial.

"Now I feel amazing, I love seeing the shock on the faces of people who haven't seen me in a while. There's two phases of astonishment: phase one is seeing me at literally half my physical size, and phase two is from telling them it was from my keto diet, no gym or exercise.

"I always assumed I had too much weight to lose and I was at a point of hopelessness. I couldn't have been more wrong. Substantial weight loss without surgery is possible regardless of your lifestyle."

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Woman who had to be removed from a rollercoaster because she was too heavy at 338lbs sheds half her body weight on the keto diet (without setting foot...

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Not all fat is created equally and as opposed to subcutaneous fat, which describes the fat you can pinch, visceral fat lies deep under the surface, near vital organs such as the liver, stomach and intestines. A build-up of visceral fat therefore poses grave health risks, leading to chronic complications such as type 2 diabetes and cardiovascular disease.

READ MORE:Best supplements for weight loss: Expert recommends key nutrient to help you lose weight

Luckily, making positive changes to your diet can help to curb visceral fat, keeping the associated health risks at bay.

One simple dietary tweak shown to reduce the harmful belly fat is to take probiotics - live bacteria that can boost your gut and digestive health.

Probiotics can be taken in supplement form and studies investigating the link between probiotic consumption and visceral fat loss suggest that probiotics may reduce dietary fat absorption in the gut, causing the body to expel more of it out.

In addition, probiotics may help promote higher levels of GLP-1, a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage

Studies have revealed that consuming a particular strain of probiotic supplement may help to reduce belly fat.

Evidence links a certain strain of probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri to visceral fat loss.

For example, a study in 210 healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a 12-week period.

It found that people who took Lactobacillus gasseri lost 8.5 percent visceral fat.

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However, as soon as participants stopped taking the probiotic, they gained all of the visceral fat back within a month.

Exercise also plays a key role in reducing visceral fat and certain exercises have proven to be more beneficial than others in reducing the harmful belly fat.

Harvard Health recommends engaging in regular moderate-intensity physical activity at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.

Extensive evidence supports this claim, showing that aerobic exercise can help you lose visceral fat, even without dieting

For example, an analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.

They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

Aerobic exercise is any form of exercise that gets your heart pumping and makes you breathe faster, such as walking, bicycling or swimming.

Strength training (exercising with weights) may also help fight abdominal fat, according to Harvard Health.

Diet also plays a key role in reducing visceral fat, with numerous studies promoting a low-carb diet to combat the harmful belly fat.

In an eight-week study including 69 overweight men and women, scientists found that people who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.

Furthermore, the ketogenic diet, which drastically reduce carb intake and replaces it with fat, may also help reduce visceral fat.

A study including 28 overweight and obese adults found that those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.

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How to get rid of visceral fat: Best supplement to reduce the harmful belly fat - Express

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Right from celebs to fitness enthusiasts, Ketogenic diet is one of the most popular diets that has turned out to be a love for health conscious people. This is simply because of its healthy eating pattern, which focuses on a low-carb high-fat diet. Interestingly, diet is very subjective, what works for one, might not work for the other person. However, much like every fad diet, there are several benefits of a keto diet and a few ill effects too, but what has made this diet a hit among people is that it allows one to eat their favorite delicacies by just avoiding and reducing the carb intake.No wonder, the new Keto 2.0 diet has been introduced as to avoid the lapses in the original keto diet. In fact, as per the typical keto diet, the food was generally broken down to macronutrients, which includes carbohydrates, proteins and fats; generally in the proportion of 5 percent, 20 percent and 75 percent from the total daily calorie intake. What is Keto 2.0?The new Keto 2.0 works on lapses in the traditional ketogenic diet. It basically works on three main purposes: Firstly, to make the diet regime more flexible. Secondly, to make it more sustainable and lastly to make the diet accessible and easy to follow. In fact, as we say the upgraded or rather revised form of the ketogenic diet focuses majorly on animals fats and proteins. As per Ethan Weiss, MD, a San Francisco based cardiologist, there is no clear way of practising a keto diet. This diet has no such rule book. In fact, this diet gives one the liberty to relish their favourite fatty foods like bacon, butter, steak and other foods high in animal-based saturated fats.However, it does work on reducing weight as well as body fat, but at the same time can increase LDL (Low-Density Lipoprotein) cholesterol level in the body, which is not good for the heart health. He further validates that Keto 2.0 clearly states sourcing unsaturated fats, which can be derived from plant-based foods like avocado, olive oil, nuts, seeds. Bacon and other animal-based food can also be replaced with fish like salmon, which has a good amount of omega 3 fatty acids and monounsaturated fats. In fact, this can help in managing the LDL levels as well as maintain a healthy heart health as too much of meat often aggravated heart issues. Apart from that introduction of plant-based protein will also induce fiber content in the body and improve the digestive system and eventually improve metabolism.In fact, in this new diet version-Keto 2.0, the focus will be more on plant-based foods such as chia seeds, flaxseeds, cauliflower, mushroom, etc. These foods are not only great in nutritional content but are also high in fiber, which makes this keto 2.0 perfect for health and sustainable too!In a nutshell, it can be concluded that following Keto 2.0 will be a lot easier for the body and this is due to the flexibility and high nutritional aspect of this revised diet.

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Here's all you need to know about the Keto 2.0 and is it good for health - Times of India

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Corporate culture managers and business leaders typically value nothing more than productivity from their employees. In many U.S. office environments, nearly all of us are constantly competing to be better, work harder and increase our outputs. However, as we strive to get ahead we are often faced with major hurdles in our performance such as disengagement, too much multitasking, fatigue and procrastination that prevents us from being our best selves.

The term "biohacking" has become popular in the health and wellness space. Biohacking consists of making small, incremental diet or lifestyle changes to improve your health and well-being, often for better performance from both body and mind.

Biohackings basic principle is that optimal inputs into our body lead to maximum outputs. So, through the proper diet, supplements, daily routines and electronics, we can reach our personal peak of performance in all areas of life.

Biohacking is now making its way into company culture. As a company, you can implement simple health initiatives to help employees improve productivity. These small but simple hacks can boost mood, output and happiness.

Sleeping is one of the greatest gifts you can give yourself to be in peak performance. However, 40% of Americans get less than the recommended minimum amount of sleep, which is seven hours. Many of those who lack sleep believe that theyll be able to catch up on lost hours during the weekends, but studies have shown that sleeping in only makes up for some of the deficits associated with past sleep deprivation.

The most successful entrepreneurs I have met think about sleeping as an investment. The more time you spend resting, the more efficient youll be while awake. The benefits of a good night's sleep include a healthy immune system, increased concentration, improved productivity and a better mood.

Make quality sleep a company priority for your employees. Implement a flexible schedule, power naps at work or training on the importance of sleep.

Experts typically recommend seven to nine hours of sleep for adults. However, to find one's optimal sleeping patterns, you can suggest employees try a sleep-cycle tracking app. By placing a smartphone on your mattress while you sleep, these apps measure how long you spend in each sleep cycle and also let you know the best time to wake up. With this information, your employees will learn to wake up naturally, refreshed and with enough energy to be their best all day.

Do you have employees who need an energy boost? Dont be afraid to make power napping part of your company's daily routine. In fact, many companies are now recommending employees take a short break in the early afternoon. At this time, a nap duration of 20 minutes will provide the lightest phase of sleep, or 90 minutes for one full sleep cycle. Napping for these set amounts of time will leave your employees feeling recharged rather than groggy when they get up.

These days, everybody claims to have some dietary solution that will magically solve all your problems. Although there is truly no one-size-fits-all diet, there are certain guidelines that can lead to great results for most people. So, educating employees that an optimal diet will help gain mental clarity and boost productivity at work will help you run a successful business. For example, you could have a nutritionist come to talk to employees about implementing better dietary habits into their daily routines.

All in all, adding simple health biohacks for employees can be great for boosting productivity to reach higher heights for all at work. With these simple daily practices, employees will be healthier and happier and will meet corporate goals and set new benchmarks in no time.

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Help Your Employees Optimize Their Work Performance Through Health Initiatives - Forbes

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FISHERS, Ind. (WTHR) With just a couple weeks left in 2019, have you started thinking about your New Year's Resolutions? Every year, one of the top resolutions is losing weight!

With that being said, you'll probably start seeing the words "intermittent fasting" or "time-restricted feeding" more often. In recent years, it's really taken off as a successful way for people to lose weight. More research still needs to be done, but some recent studies have shown intermittent fasting has other health benefits as well.

Typically, for intermittent fasting, you eat all of your meals in an eight to 10-hour window, which means you don't eat anything for 14 to 16 hours. During the fast, you can drink water, coffee and other non-caloric beverages. Since your body ends up not having anymore food to burn, it turns to your fat and burns through that for energy.

Jodi Krauss, a mother of two boys, says when she sticks to eating in an eight-hour window, she loses one to two pounds a week.

"I have definitely seen a change in my body," said Krauss. "I'm a lot stronger. I'm not really that hungry in that fasting window because you can still eat what you want to eat. Take that with a grain of salt because I still eat a lot of whole foods. I don't have a ton of carbs. I get most of my carbs from vegetables, so I eat a high fat, low carb meal plan."

Besides weight loss, studies have revealed some other health benefits. Intermittent fasting has been effective in reducing inflammation and blood pressure, improving blood cholesterol and helping with insulin sensitivity, which is why it might be beneficial for someone that's pre-diabetic.

IU Health Dietitian Garrett Swisher thinks it's a great tool for people who have trouble sticking to a traditional diet or who can't help but snack late at night. Krauss agrees.

"I don't feel hungry," said Krauss. "It's more of a mind game mental approach. I'm a huge desserts person, and I love to have a late-night snack of ice cream. I know that if I'm in my fasting window, and it ends at 7, I don't need ice cream at 9 at night. So that helps me to have control to know that I'm just not going to have it or if I do decide to have it, which I can on this plan, I will just push my fasting window back and start later the next day."

Swisher says the only down side he sees is intermittent fasting can lead to bad eating habits such as binge eating.

There are now apps out there that help with eating control when it comes to intermittent fasting. Some of the most popular ones are called Zero, Fastient and Life.

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Intermittent Fasting: Does it really work? - WTHR

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Warning: This story discusses eating disorders and body dysmorphia.

No one is immune to the social stigma that dictates what our bodies should or shouldnt look like, what we should or shouldnt eat, and how we should or shouldnt feel about it all. Whether youre someone who consciously struggles with body image or not, these messages are unavoidable, especially around the holidays. As licensed mental health counselor and psychotherapist Akilah Sigler puts it, This is the water that were swimming in. And as much as were all doing our best to stay afloat, the ways we often talk about bodies and food can end up causing others, and ourselves, to sink further into the negativity.

Many of us may look forward to seasonal food the most when the holidays roll around, but with so many celebrations centering around communal feasting and so many New Years resolutions centering around weight loss, this time of year can come with a lot of mixed and uncomfortable messaging.

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Thats not to say your family cant partake in those holiday-themed marathons if thats their thingbut the origins behind the traditions may not be as all in good fun as wed hope.

During the holidays, many of us also reconnect with family members we only see a couple times a year. And because our bodies change over time (thats human and totally normal, btw) family gatherings can bring about a lot of unsolicited comments about our bodies and appearance. Some of these comments, even the ones that seem like praise, can actually be harmful to a persons body image.

Sigler helped us identify a list of the types of body and food comments you should avoid making during the holidays. Its important to remember that while body image is an inherently gendered issue, Sigler says diet culture and weight stigma affects everyone, but some more than others.

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Most importantly, you can never fully know someones relationship with their body or food, so you may never be aware of the impact a certain comment may have on someone. Instead, we can work to understand the weight and implications of our words and be more intentional in our conversations. Check out the list below to learn what not to say about someones body this holiday season (and, honestly, every day).

Consider how much time weve all probably spent debating whether or not its acceptable to go back for a second, third, or fourth round of food. Even in a family setting, it can feel like others are always observing our food intake. Comments like, Should you really be eating that? or Shouldnt you eat more food? can make people feel ashamed of how much or how little food they consume, whether you may realize it or not.

The comments that can be especially insidious, Sigler says, are the ones that seem like praise, the ones like, Wow, you cleaned your plate, or You mustve really liked your food. Dont get us wrong, cleaning your plate can be a great thing, but when someone else makes the comment, it can induce more shame than pride.

Instead, simply give your compliments to the chef. Your aunt would probably love to hear how much you enjoyed her green bean casserole and your uncle would likely be flattered that you thought his mashed potatoes were a smash.

While telling someone they look healthy may seem like a compliment, it could reinforce what Sigler calls the hierarchy of bodies, by implying that some bodies are better than others. Oftentimes, the language around thinness is good body, fit, healthy, and the language around [plus-size] is bad body, sluggish, unhealthy, lethargic, says Sigler. In those instances, the language might be coded, but the message is clear.

Using this kind of coded language can assign different levels of morality to someones weight, which means these types of statements dont only tell someone how you think they look, but also, how you view about their lifestyle. While people with thin bodies are perceived to be virtuous and hardworking, Sigler says, We assign laziness and poor health to [plus-size] bodies, which is really inaccurate and unfair.

In reality, you cant tell someones capability, health, history, or happiness just by looking at their body. And the truth is, you shouldnt try to either.

This is a more explicit way of assigning morality to body size. Congratulating someone on changing the size or shape of their body can also reinforce the idea that some bodies are better than othersand more worthy of celebration. Most often, people congratulate someone when theyve lost weight, because losing pounds is associated with the idea of becoming healthier. But Sigler brings up another important reason for why we should reconsider these types of comments: Body changes can signify so many different things, like illness, improved health, financial hunches, food scarcity, recovering from an eating disorder or an eating disorder itself.

Even though a congratulatory statement may seem positive and supportive in nature, we cant know if someone is in a healthy place with their body, and these comments could trigger an emotional response instead.

These types of comments are just one step (or one layer) removed from commenting directly on someones body. Sigler points to the comment, I could never wear that, as one that is rooted in body shame and weight stigma. It also reinforces the idea that we have to dress in a way that society dictates is flattering when ideally, at least in my mind, were only beholden to our own comfort and self-expression, says Sigler.

Like the many other types of comments, many clothing-related remarks are disguised as compliments as well. Comments like, Your arms look really muscular in that shirt, or Those jeans show off your thick thighs, might not be received the way we intended them to. What we may think of as complimentbecause of what we individually see as positive body traitscould land as an insult with someone else, especially if youre drawing attention to a part of their body theyre currently struggling with.

You might think youre in the clear with this one, but its not that simple. The way we talk about our bodies can affect the way other people see theirs. Ive definitely sort of experienced and also heard clients talk about the impact of what its like to just witness someone whos struggling with their relationship with food, even if thats not the way theyre framing itif theyre talking about how the diet theyre on is the best diet ever, it reinforces weight stigma and the norm that we should be discontent with our bodies, says Sigler.

Negative body comments (whether theyre at your own expense or not) and conversations about restricted eating habits, can be particularly harmful for people who are working on rebuilding their body image. It tempts and triggers those who are trying to move away from diet culture, Sigler says. It sometimes tempts and triggers us back into a diet culture and mindset.

Sigler also emphasized the importance of setting your own boundaries when you unwilling get stuck in these conversations. Having good boundaries over the holidays and really telling people, I cannot have this conversation with you, is totally valid, Sigler says.

Its okay to not be okay, is a mantra we always have on repeat here at HG. So, its an easy transition for us to also say that its okay to not be okay with your body, too. Because, for all the exact reasons listed above, it can be really hard to be content with, let alone love, the body youre in. Its sort of like the pendulum has swung in the other direction and people are really interested in cultivating an environment of body positivity, which can be a really beautiful thing, Sigler says.

But not everyone is ready to dive right into talking about body love. To some extent, weve all internalized the body hierarchy and diet culture, she says. Most of us are sort of struggling with getting to a place of self-acceptance, self-love. And so being told that our feelings about our bodiesif were not feeling good about oursare not valid, or we should feel differently, can really induce a lot of shame.

Sigler tries to meet her clients where theyre at, and she finds that working towards body respect, rather than full-on love, can be an easier starting point for some.

Oftentimes, our comments are well-intentionedsometimes were just trying to give our loved ones a complimentbut the impact can go be deeper than what we see on the surface. So this holiday season, lets just all try to eat, drink, and be merry without all the body and diet talk.

If you or someone you know is struggling with an eating disorder, please visit theNational Eating Disorder Association (NEDA) for more information and support or text NEDA to 741-741. Or, if you know someone who may be struggling with body dysmorphia, please visit The Body Dysmorphia Disorder Foundation for more information.

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6 types of comments that can be harmful to someones body image, especially during the holidays - Yahoo Lifestyle

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YPSILANTI Caprice Augustine sat in the stands at the Michigan womens basketball game last Sunday, studying the Wolverines sophomore star Naz Hillmon.

Augustine, a 6-foot-2, junior forward for Ypsilanti, marveled at Hillmons game and envisioned herself in a similar form at the next level.

She was studying (Hillmon), said Ypsilanti assistant coach Lonjyno Bond. Everything she did, she watched her carefully. She goes, Coach, we need to work on that. Coach can we do that? And then she says, Coach, is there any way I could work out with her? Thats what I want to do, thats who I want to be.

This is someone who really wants to be good. She thinks she can be her.

Prior to the game, Augustine spent two hours working out at Planet Fitness, and then followed up the game with a two-hour practice with her team and finished the day with an extra hour of work after her teams practice.

Augustine rarely takes days off from her craft and its transformed her into one of the top players in the Ann Arbor area.

But two years ago, that wouldnt have been the case.

As a freshman, Augustine hadnt really played the game of basketball. She grew up in a family filled with volleyball players and originally thought that was the path she needed to take.

But Ypsilanti head coach Dwayne Scott and coach Bond saw a future for Augustine as a basketball player, even before she saw it for herself.

I used to tell her that some of the best basketball players are volleyball players, Scott said. Every time I looked at her, I looked at her build and I kept saying, (If) this kid works out a little and gets a little stronger, shell make an impact in basketball.

We told her, In order to get this basketball thing right, you may have to stop doing volleyball. And she was like, Nah, I love volleyball.

Scott moved Augustine up to the varsity during her freshman year to help her avoid bad habits in her development.

As time went on, Augustine began to see that her future could lie on the hardwood and during her sophomore season, the light switch came on.

One day, she walked in (the gym) and she had a jug of water in her hand and said, Coach, you know what, Im going to get in shape and see how this is going to work, Scott said.

And the kid came in, she started staying late after every practice, she started coming on weekends, working out and she started losing weight.

The junior forward gave up volleyball this fall to focus solely on basketball and ran cross country instead to improve her conditioning.

I came from a volleyball family," Augustine said. "Thats how I grew up and thats what I was naturally good at. I had those skills, but basketball, thats what always made me feel good.

Making a change

Augustines mindset had changed, and she was determined to improve her game.

I was kind of just going through the motions, Augustine said of her freshman mindset. I didnt really know what I was doing. Then sophomore year I was like, I want to be good at this. So, I changed my diet. Everybody knows me for bringing a gallon everywhere. I would drink one to two gallons every day.

After having a game where she scored zero points, she asked Bond if he would stay after practice with her to help her improve.

I figured itd be one or two days a week, Bond said.

But it was more than a day or two. It turned into six days a week, hours upon hours of extra work to aid in her development.

She really wanted to learn and get to understanding the game, Bond said. It has turned her entire game around. She really loves it.

Adding in the extra workouts, along with her water intake, and a changed diet, Augustine completely transformed her game and her body in the process.

Augustine has trimmed down from 235 from her freshman year, to 185. Shes also added muscle to her frame and its catching the eye of recruiters.

Its just been a journey, Augustine said. And then, its been hard, but I never let that get to me. I just try to stay strong.

After shining during the AAU circuit for 1Nation Elite over the summer, Augustine received offers from Eastern Michigan and Wayne State, with interests from others growing.

I just started studying the game and working after and trying to make myself better, Augustine said. I really felt like I was going to be great, so I had to just focus.

All Ive really been thinking is I want to get better. Because ever since freshman year, I always felt like, I dont know what Im doing. I just try to do as much as I can to be where I want to be and its really starting to come more easy and Im really getting it.

The best is yet to come

Augustines surge was on display in Ypsilantis season opener. She scored 15 points, grabbed nine rebounds and blocked five shots in a 57-9 win over Dearborn Heights Robichaud.

Its been a long journey for Augustine, but Scott believes this is just the beginning.

Its really not all about her, he said. Shes a pleasant girl. She doesnt brag about any of her accomplishments. Shes excited about the whole process but she doesnt have the big head. She knows she still has a lot of work to do. You can see that by the way she comes to practice and how she focuses up from getting out of class and all the things that she does. Im proud of her. Shes a good kid.

The success Augustine has earned to this point hasnt changed her and she has a message for everyone.

They should know how dedicated, Augustine. When I started getting looked at (by colleges), everybody was confused, like, When did you get good? I dont really put myself out there, but I feel like everybody needs to know that Im up and coming. Im not about to stop until I get big, big, big. I love my school. I appreciate everything they did for me. There are so many great people here.

MORE:

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How Ypsilantis Caprice Augustine went from unknown to Division I basketball prospect - MLive.com

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It's that time of year again. Whether you're planning a New Years trip to the beach, contemplating this year's resolutions, or still recovering from Thanksgiving leftovers, you might be contemplating a long list of diet options.

Though research on dieting seems to converge on the advice to exercise and eat high-quality foods in predictable, moderate portionsAmerican consumers have a long and complicated history with dieting and its latest trends.

According to Google Trends, the five most-searched and potentially most popular diets in 2019 were: "intermittent fasting," "Dr. Sebi," "Noom," "1,200 calories" and "GOLO." Here's what they're all about and whether they're any good.

Intermittent fasting diet

Intermittent fasting (IF) is the practice of confining meals to certain timeframes. Common methods involve fasting for 16 hours once per day or 24 hours twice per week, but less restrictive windowslike keeping meals between 7 a.m. and 7 p.m.have also been associated with decreased appetite and blood pressure, according to Harvard Health Publishing.

Abstaining from food and snacks for longer periods of time allows insulin levels to go down, prompting fat cells to release their stored sugar for energy that, when not used, translates to fat.

Dr. Sebi diet

A vegan regimen, the Dr. Sebi diet asks participants to stick to a shortlist of vegetables, fruits, grains, nuts, seeds, oils, herbs and supplements, according to Healthline. These dieters are also supposed to drink a gallon of water each day and avoid alcohol, wheat products and microwaves.

According to the late Alfredo Bowman (also known as "Dr. Sebi"), the approach rids the body of toxic waste and strengthens it against disease, but these claims have been widely discredited.

Noom diet

The Noom approach is supposed to end "yo-yo," or inconsistent, dieting through changing food behaviors and impulses, according to its website. It relies on a mobile application that assigns users to a "coach" and holds them accountable to "red" and "yellow" foods, which are not dense in nutrients despite their calorie countas opposed to "green" foods, which are.

The membership will run users about $50 per month, but almost 80 percent of 35,921 Noom participants surveyed lost weight in one study published in Nature.com's Scientific Reports.

1,200 calories diet

This a restrictive diet that limits people's daily intake to 1,200 calories. Larger people, men, active individuals, breastfeeding or pregnant women, and those with certain medical conditions in particular need more than this amount, according to Medical News Today.

While some research suggests that lower-calorie diets can provide health benefits and weight lossthe body can't store as fat what it doesn't consumeother research shows that metabolic rates can slow when people eat less over time, thus making weight loss more difficult in the long run.

GOLO diet

GOLO takes a somewhat anti-diet approach to dieting, according to its website. Instead of restricting calories, this diet encourages the consumption of low-glycemic foods that supposedly increase users' metabolic rate. It also promotes a supplement made from plant extracts that help regulate blood sugar levels and cravings.

Metabolism, the internal process by which bodies burn calories for energy, is largely determined by a person's genes, according to countless studies on the subject. That said, a combination of high-intensity interval training, protein and weight training can manipulate metabolism to a degree, according to Harvard Health Publishing.

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The 5 Most-Searched Diets of 2019 - Newsweek

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