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Dwayne 'The Rock' Johnson is one of very few people we'd call a 'must-follow' on Instagram. That rarified status isn't just because it's fun to get an inside look at the life of one of the most popular people on the planet (and his absurd cheat day meals)it's because you'll learn something just about every time he posts a workout video from the gym.

Johnson's most recent training post is a perfect example of his smartly-structured routines. While other guys his size might only be interested in showcasing their massive muscles pushing through reps with as much weight as possible, he's comfortable documenting all the work he's putting in with loads that many lifters would be able to manage.

The workout, which is a multi-exercise biceps and triceps pump extravaganza, doesn't require Johnson to pile on the plates to get his muscles going. Instead, he focuses on quality reps using picture perfect posture to make the most out of every single movement.

Johnson begins the session with a quick stir the pot move on an exercise ball to activate his core, then jumps straight into the arm action. He grabs dumbbells for biceps curls and alternating curls before jumping to the cable machine for triceps pressdowns. He keeps cycling between the bis and tris: a curl variation with an E-Z bar followed by more pressdowns, then a well-positioned concentration curl variation we've seen from him before paired with overhead cable extensions. (Here's the full breakdown if you want to try the workout yourself.)

The order of his movements allow him to save timeduring his biceps exercises, he's allowing his triceps to rest and recover, and vice versamaking this a super effective arm day pump. But the use of smaller weights is even more striking.

"The dude never curls more than a 30-pound dumbbell," says Men's Health fitness director Ebenezer Samuel, C.S.C.S. "But his upper arms are never not perpendicular to the ground. And he's curling up only as far as he can get while keeping them perpendicular, so total focus on the biceps here."

And he's not just rushing through mindlessly, either. Johnson is clearly taking his time and working hard to squeeze at the top of each rep, emphasizing his focus and mind-muscle connection. The sweat clearly soaking through Johnson's shirt is proof enough that this is no walk in the park.

Keeping the weights low is also a practical measure. Someone like Johnson, who's consistently training hard and shooting demanding film sequences, can't afford an injury. Mixing up tempos, using drop sets, and tiring out the muscles with pre-fatiguing movements to avoid going too hard on core lifts can keep Johnson in good shape. "Because he's an actor and he's an action star, and his roles are very physical, I can't structure out programs that are too taxing on his nervous system," the actor's strength coach, Dave Rienzi, told us earlier this year in a breakdown of a leg day session. "If he's squatting 500, 600 pounds, obviously that'd be very taxing on his nervous system and his adrenals and he wouldn't be able to perform properly on-screen."

While most of the movements in the above workout are arm day 101, Johnson does bust out a more uncommon variation on the cable machine with the underhand-grip triceps pressdown. Unsurprisingly, this was likely a choice meant to make the workout even more focused on concentration.

"The best part of the underhand-grip triceps pressdown is how it prevents you from using body lean to drive the weight," says Samuel. "You have to focus that much more intently on using your triceps to drive the weight, almost 'pulling' it down. Take your time on these, and you'll get a powerful triceps contraction."

If you want to take on The Rock's arm day pump, remember to follow his principles. The amount of weight isn't what's important for your workoutit's all about quality reps.

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The Rock's Arm Day Workout Is All About Quality Reps - menshealth.com

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For information, visit dovertownlibrary.org, or call 508-785-8113.

The Dover Town Library, 56 Dedham St., is open Mondays, Tuesdays and Wednesdays from 10 a.m.-8 p.m.; Thursdays and Fridays from 10 a.m.-6 p.m.; Saturdays from 10 a.m.-4 p.m.; and closed on Sundays. For information, visit dovertownlibrary.org, or call 508-785-8113.

Find us on Facebook and Twitter.

Adult & Family Programs

Qigong

Every Monday from 5:30-6:30 p.m.

Qigong is a practice of aligning breath, movement, and awareness for exercise, healing, and meditation. This program is sponsored by the Dover Council of Aging.

Oodles of Doodles

Every second and fourth Tuesday of the month from 1:30-3 p.m.

Join us for some art therapy at this adult coloring session. Supplies and space provided.

Virtual Reality Freeplay

Every Thursday from 3-5 p.m.

Every Saturday from 1:30-2:30 p.m.

Come to the library to try out the HTC Vive virtual reality headset. Test out a variety of games and simulations such as The Blu, Space Pirate Trainer, Job Simulator, and The Lab. Due to popular demand, we are now offering Virtual Reality on Saturdays, too! Open to ages 10 and up.

Caregivers Support Meeting

Every Tuesday from 11 a.m.-noon

Every Friday from 1-2 p.m.

Caregiving is a tough job. The journey often feels overwhelming and lonely. If you are a wife, husband, parent, or a friend who offers care to an Alzheimers patient or a patient with a long-term health challenge/trauma, Dover Town Library would like to offer you a safe space to refresh, have coffee, chat, and meet with friends.

Holiday Concert: DS al Coda

Saturday, Dec. 14, from 2-3 p.m.

Tuesday, Dec. 17, from 4-5 p.m.

Join us at the Dover Town Library for a festive concert. The Dover-Sherborn high school a cappella group DS al Coda will be performing holiday tunes. Refreshments and holiday cookies will be provided. Admission is free, and all are welcome!

Childrens Programs

Super Awesome Fun Time

Mondays from 4-5 p.m.

Thursdays and Fridays from 10:30-11:30 a.m.

A super, awesome, fun time for kids ages 10 months to 6 years with stories, songs, activities, and crafts. Space is limited. Please pick up tickets at the Childrens Room desk, starting 30 minutes before the program begins.

Teen Programs

Teen Advisory Board

Monday, Dec. 16, from 6:30-7:30 p.m.

A monthly get-together between the Teen Librarian and community teens. Teens here is your chance to tell us how we can make the library a better place for YOU! At the Teen Advisory Board, we will make new book suggestions, plan fun teen programs, use our social media skills to support library goals, eat free food, make new friends, earn crucial community service hours, and have an awesome time.

For more information, please contact Angie Howes by phone at 508-785-8113 or via e-mail at ahowes@doverma.org

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Programs at the Dover Town Library - Wicked Local Lexington

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Most people on a fitness trip are confused about whether it is better to exercise on an empty stomach or if they should eat something before hitting the gym. It is an ongoing debate with many advocates and naysayers. People who are in favour of working out on an empty stomach say that it maximises fat burning. In fact, those who do cardio workouts say that fasted cardio is the best form of exercise regime. It means that you do cardios on an empty stomach. But others disagree and say that it may be bad for health.

A study in the Northumbria University say that people can burn up to 20 per cent more body fat by exercising in the morning on an empty stomach. The British Journal of Nutrition published this study. Researchers saw that people who exercised in the morning did not consume additional calories or experience increase in appetite during the day to compensate for their earlier activity.

While the ongoing debate you may hear involves some saying fasted cardio is great for fat burn and others saying its not that good for you, you may not even be sure what this workout is all about.

Fasted cardio is what the name suggests its doing cardio while your body is in the state of fasting.

While this doesnt mean youre working out on an empty stomach, it just means that you have not eaten for at least eight hours like when you have just woken up from your eight-hour sleep.

When your body is in a fasted state, your insulin levels are low and therefore you burn fat. By performing fasted cardio, you burn fat quicker than when your insulin levels are high from a meal you have just eaten.

The higher the insulin levels in your body, the less fat you will burn. If fat burn is on your radar at the moment, then fasted cardio might be the way to go and a workout in the morning is the best way to incorporate fasted cardio.

There are many benefits that come with fasted cardio, especially when it comes to fat loss. Some studies have found that exercising in a fasted state can burn about 20 percent more fat that when you work out after eating. Working out in the morning will give you an energy boost and improve your concentration and focus throughout the day. When you work out on an empty stomach, glycogen stores in the body are less and you burn more fat (instead of carbs) for energy. Fasted cardio can improve insulin sensitivity and therefore improve the way you burn fat without affecting your hormonal balance.

While fasted cardio shows to have various benefits surrounding fat burn, other research has uncovered some negative effects that fasted cardio can have on your health:

Can impair endurance performance in the long run.

May eventually slow your metabolism down.

Slows the ability of the body to utilize fat as fuel.

Signals the body to break down amino acids to initiate glucose production.

Personal preference plays a big role in whether you want to incorporate fasted cardio into your fitness routine or not. If youre mentally prepared and ready to take on this new challenge, then youll be sure to push yourself and make it through. On the other hand, your health is also very important to consider. If you are in good health, you should be fine to do fasted cardio.

The trouble starts for those individuals who follow a low-carb lifestyle as it might be tough to engage in cardio due to the low energy available in their livers. While this is not a big issue, it is important for you to listen to your body and know when its time to stop.

Text sourced from zliving.com

Published : December 11, 2019 12:00 pm | Updated:December 11, 2019 12:01 pm

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Fasted cardio helps you lose weight faster, but it has its downside too - TheHealthSite

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The cabbage soup diet promises slimmers great weight loss results in only seven days. Fans of this popular dieting technique claim to be able to trim down by ten pounds or more in just one week but, is it as effective as slimmers claim?

However, health experts warn that slimmers shouldnt stay on the diet for too long as consuming such low amounts of calories is unhealthy and unsustainable long term.

No one knows exactly where this unique diet originated from, though it first gained popularity during the 1980s and has stuck around ever since.

Health expert and nutritionist Stephanie Waterson warned slimmers: Many claim to be able to drop 10 or more pounds in one week, which is true its achievable with perseverance.

But before you stock up on cabbage, know that this crash diet won't help you in the long run, as it doesn't give your body thenutrientsit needs to stay healthy.

Therefore this is more of a quick fix weight loss solution than a long term healthy and sustainable method of losing weight.

DON'T MISS

The basic one-week cabbage soup diet plan to jump start weight loss is fairly simple to follow.

In order to lose weight successfully a slimmer is required to prepare a large batch of soup to eat for the entire week.

Ingredients required;

6 large green onions (1 bunch)

2 green bell peppers

1 or 2 (14 1/2-ounce) cans of diced tomatoes

1 bunch celery (sliced)

1/2 head cabbage (chopped)

1 package onion soup mix (Lipton brand)

Optional: 1 or 2 cubes bouillon

1 (48-ounce) can V8 juice (or 6 cups water or light chicken or vegetable broth)

Kosher salt (to taste)

Freshly ground black pepper (to taste)

Optional: parsley, curry powder, garlic powder, paprika, etc.

Directions:

1. Chop all vegetables into cubes.

2. In a large stock pot, saut onions in a small amount ofoil.

3. Then add the remaining vegetables and cover with water or vegetable cocktail and add bouillon cubes or other seasonings, if desired.

4. Bring to a boil, then reduce to medium heat. Let simmer until vegetables are tender, about 3045 minutes.

It is advised for a slimmer to eat one or two other pieces of low-calorie foods daily in addition to the soup, however, it is important not to make any other substitutions and to drink only water or other calorie-free beverages, such as unsweetened tea.

A daily multivitamin is often recommended because the diet may be low in certain nutrients.

These are the rules for each day of the Cabbage Soup Diet

Day 1: Unlimited cabbage soup and fruit, but no bananas.

Day 2: Only soup and vegetables. Focus on raw or cooked leafy greens. Avoid peas, corn and beans. You may also have one baked potato with butter or oil.

Day 3: As many fruits and vegetables as you can eat, in addition to the soup. However, no baked potato and no bananas.

Day 4: Unlimited bananas, skim milk and cabbage soup.

Day 5: You are allowed 1020 ounces (280567 grams) of beef, which you may substitute for chicken or fish. You may also have up to six fresh tomatoes. Drink at least 68 glasses of water.

Day 6: Soup, beef and vegetables. You may substitute the beef for broiled fish if you did not do so the day prior. Focus on leafy greens. No baked potato.

Day 7: You may have vegetables, brown rice and unlimited fruit juice but no added sugar.

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Weight loss: Does the cabbage soup diet work? Is it safe? - Express

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Almost everyone, it seems, is intermittently fasting. Celebrities, my boss, my friend's boyfriend, my mother.

Twitter's CEO, Jack Dorsey, only eats once a day. He doesn't have breakfast or lunch, but consumes his sole meal between 6:30 p.m. and 8:30 p.m.

While Dorsey's approach is extreme (and not recommended), intermittent fasting is widely promoted, with a plethora of book titles that promiseit'll "supercharge energy," "optimize weight," "activate stem cells" and "slow aging." There's also intermittent fasting apps that track the fasting window and weight loss.It is, after all, part of a booming global diet industryworth$189 billion (175,45 billion).

While fasting has long been a cleansing ritual for many cultures and religions(albeit more so in a spiritual sense),its arrival on the modern wellness scene raises some serious health questions, not least about why we should follow a diet many proponents say is good for us because it's based on what our primitive ancestors did. Foremostly, what exactly is intermittent fasting, and why do it?

Read here: Blue light triggers sweet tooth in rodents, study shows

What's intermittent fasting?

An eating pattern that restricts calorie intake to certain hours of the day or days of the week, intermittent fasting has several different iterations.

One of the most common examples, popularized by science journalist Michael Mosley, is the 5:2 diet. You eat unrestricted for five days of the week and limit calorie intake on the other two days of the week, usually to around 500 kcal.Mosley says it reversed his type 2 diabetes.

Time restricted eating, on the other hand, limits intake to a block of time in the day (usually between eight and 10 hours), and alternate day fasting, as the name suggests, limits calorie intake every other day.There are alsomore extreme versions, including the so-called "warrior diet," which alternates between 20 hours of undereating and four hours of unlimited eating. But because no health professional would recommend doing that, it hasn't been studied.

The main idea behind intermittent fasting is to give the body's insulin levels enough time to go down between meals so our fat cells can then release their stored sugar to be used as energy.Positive buzz about the diet spiked after a series of successful studies on rats, which lost weight, improved their blood pressure, cholesterol and blood sugars, and even reduced their risk of type 2 diabetes and cancer.

But unlike lab-bound rats, it's much more difficult for humans to follow rigid dietary rules and, in part, that's made it difficult to carry out long term studies on humans.

What's the latest?

One of the newest studies on the topic, published in Cell Metabolism, found restricting eating to a 10-hour window during the day had positive health benefits for overweight people with high cholesterol levels, elevated blood sugar and high blood pressure. After three months, the participants who were not asked to change what they ate lost around 3% of body fat and 4% of abdominal visceral fat.

This could suggest a 10:14 circadian rhythm-fasting approach (eating between 8 a.m. to 6 p.m.) is effective for people with metabolic syndrome, except that the study was only carried out with 19 participants over three months.

That's simply "too small and too short," according to Tilman Khn, a nutritional epidemiologist from the German Cancer Research Center. The study was also crucially missing a comparison to a conventional calorie reduction diet, Khn said.

"My interpretation is that people just benefitted from professional dietary support," Khn told DW.

Satchidananda Panda, a professor at the Salk Institute andco-author of the study, said while "more research is needed" to establish whether time restricted eating or intermittent fasting can really help reverse the issues created by an unhealthy diet, he added they have found that "people sleep well and feel more rested in the morning" while on a 10:14 diet.Panda is also an author of one of those book titles, the subheading of which reads: "lose weight, supercharge your energy and transform your health from morning to midnight."

Read here: Prevent dementia with exercise and ashtrays, WHO says

No better than conventional dieting

Previous research has found intermittent fasting to be no more effective than conventional calorie reduction diets for weight loss or improved insulin levels.

A recent study co-authored by Khn, carried out over a 50-week period, compared a 5:2 intermittent fasting diet with a continuous calorie reduction diet, whereby participants reduced their daily calorie intake by 20%. A third control group didn't change their diet.

Researchers found that both intermittent fasting and calorie reduction led to weight and fat loss in comparison to the control group. Some health markers, like insulin levels and lipids, also improved. But these results were almost identical for both diets.

"We found no evidence at all for a stronger effect or greater benefit of intermittent fasting," Khn told DW. "It was equally as effective compared to a traditional moderate daily calorie reduction diet."

While Khn says he "would never trust just one study," two other comparative, year-long studies from Norway and Australiaconducted around the same time found exactly the same result 5:2 intermittent fasting is no more effective than calorie reduction.

Read here: Do vegans help prevent climate change?

Tough to follow

Panda, though, says this is one of the main appeals of the 10:14 fast, as he thinks it is much easier to follow than other forms of intermittent fasting or conventional dieting.

"Even if two methods lead to similar outcomes, why would you prefer something that is difficult to follow?" Panda said.

The issue with the claims made by small-scale studies and the intermittent fasting book titles, though, is that, like many fad diets, it's presented as a miracle solution. When in actual fact, the science is not so clear.

"If someone finds that intermittent fasting is working, then I would say it's a good method for them. But it's not a universal solution to any health problem for everyone," Khn said.

In light of the evidence we have so far, he said the scientific community may be better off looking to policy measures (like the sugar tax in the UK) as a way of preventing obesity and unhealthy eating habits, as opposed to appealing to individuals to change their eating behavior.

Our skin is often the starting point for how we perceive situations and interact with one another. Researchers have found that people can detect certain emotions, like love, anger, gratitude and disgust, from touch. Regular positive touch has been shown to reduce aggression and increase pro-social behavior. It also helps us form and maintain emotional bonds in relationships.

Touch, or tactile communication, can help us build trust and cooperation. One study even found that professional basketball players and teams who had more physical interaction early in the season, like high fives and team huddles, performed better in later games.

Hugging is a sign of support that can reduce stress. They can also help deter inner turmoil after conflict. One study showed that people who received a hug on a day when a conflict had taken place were found to be in better moods afterwards. Hugs have also been shown to reduce the likelihood of catching a common cold, due to their stress-buffering properties.

Warm contact between partners, like holding hands or cuddling, can contribute to better cardiovascular health and can lower one's reactivity to stress. This is because that positive physical sign of support slows your heart rate, decreases the stress hormone cortisol and lowers your blood pressure. Couples can even sync their heart rates and brain waves just by touching.

Researchers at Duke University Medical Center found that full-body massage relieved pain and increased mobility in patients with arthritis in their knees. Therapeutic touch has also been shown to decrease pain and increase the quality of life for fibromyalgia patients. Not just those getting a massage see benefits, either: Giving a massage also offers positive improvements to personal well-being.

Massage has also led to weight gain in preterm babies by engaging part of their nervous system. This improves digestion and releases hormones required for absorbing food. Skin-to-skin touch helps release oxytocin, the hormone related to mother-infant attachment, and decreases cortisol, the stress hormone. It may also have a pain-relieving effect for babies undergoing minor medical procedures.

You don't need another person to receive the benefits of touch, though. Self-massage can have some of the same effects of regular massage. The health benefits are stronger when more pressure is applied, as opposed to a lighter touch. Yoga and other forms of exercise, with physical contact between your body and the ground (or weights), can produce similar stress-relieving effects, too.

Support in the form of holding a partner's hand when they're experiencing physical pain may be beneficial for both the recipient and the giver. Pain is actually diminished for the affected partner when touched. This contact can also help people with low self-esteem to eliminate self doubt.

Today, work is being done to create sensory-enabled prosthetics so that amputees can get the same health benefits from touch. Psychological well-being has been shown to increase for those who used such prosthetics. Other researchers are also working on developing electronic skin technology that can feel hard surfaces, soft fabrics or sensations like heat.

Author: Sam Baker

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Intermittent fasting: Is it worth the hype? - DW (English)

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WEIGHING in at a staggering 40 stone, Teresa Marie's life was at an all-time low.

The 41-year-old had turned to comfort eating, and would gorge on 10,000 calories a day, in a bid to cope with both her brother and mother's suicides.

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And doctors warned that Teresa could be heading for an early grave - after her size triggered a mild heart attack in 2016.

Determined to turn her life around, Teresa, from Long Beach, California, had gastric surgery and has since lost an incredible 25 stone.

Now weighing 15 stone, Teresa feels happier and healthier than ever.

She said: "I now see a life full of love, happiness, good health, and most importantly I see a bright future ahead. It's never too late to turn it all around."

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Teresa's weight first spiralled out of control after her brother took his own life in 2001, after he was bullied for being gay.

Three days prior to his suicide he had been beaten up in an unprovoked homophobic attack.

"When he died I completed checked out," said Teresa.

"It was the very first traumatic loss I experienced and I blamed myself for not being able to help my brother.

"I stopped taking care of myself. My mother killed herself a couple of years later and their deaths played a role in lack of self love and self care."

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Teresa soon began emotional eating to deal with her depression and self-hate.

She said: "I was consuming about 10,000 calories per day I was eating a large pizza almost daily and stopping at fast food drive thru restaurants and hiding in my car while I ate.

"Then I would go home and eat triple decker peanut butter sandwiches, grilled cheese sandwiches, and tons of chips, cookies, and junk food on a daily basis."

I was consuming about 10,000 calories per day I was eating a large pizza almost daily

By 2016 Teresa, then 38, was so morbidly obese that she suffered a mild heart attack, which motivated her to seek medical advice.

It was then that doctors warned her she could be dead in five years if she didn't lose weight.

Teresa said:

"My doctor said 'you need to have weight loss surgery - you're not going to live longer than five to 10 years if you don't'.

"He said 'people your size usually have the greatest success with gastric bypasses, so that is the best option for you'."

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Before she could undergo surgery Teresa put herself on a strict diet, restricting her calorie intake dramatically and walking as much as she could.

Between 2017 and 2018 she lost ten stone from diet and exercise alone and in 2018 she had gastric bypass surgery to reduce the size of her stomach.

"My stomach is about the size of a medium egg," said Teresa, who now only consumes around 1,500 calories per day.

Teresa also went keto and cut down on her calorie intake in a bid to maximise her weight loss after the surgery.

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She lost 25 stone in total and now weighs a healthier 15 stone, which has transformed her outlook on life.

"I started walking more and went on a ketogenic based diet that involved eating foods with a low carbohydrate and low sugar content," she said.

"On the day of surgery I was 390 pounds and as a teacher, I could not stand for longer than two minutes without feeling like I was going to die. Little by little I worked out."

Reflecting on her life prior to her weight loss, Teresa said: "Life was very hard and at times I felt it wasn't worth living.

"Today, at 220 pounds I feel much different about myself and my life."

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WOWIE Haribo addict lost 7st after cruel trolls yelled 'Gemma Collins' at her in the street

LOOSE WINNING Denise Welch, 61, shows off 2st weight loss in plunging swimsuit in Barbados

LEAN OF THE JUNGLE Jac Jossa's weight loss hailed by fans in snaps taken just 3 weeks apart

WEIGH TO GO I shed 9st on keto diet after binge-eating disorder left me gorging on pizzas

SEXUAL HEALING I lost 10st after being fat ruined my love life - now I'm unrecognisable

GAME ON Playing Xbox helped me lose 10st after getting so big I could barely walk

DAD BOD TO BUFF I lost 8st to renew my wedding vows - and now I look like Mr Incredible

NO WEIGH World's fattest man who weighed 93 STONE can walk again after shedding 52st

SLIDING SCALES I lost 10st after getting so fat I got wedged in a seat on the Tube to work

And those around her have also noticed her amazing transformation.

She added: "I have students and staff tell me 'you're so inspiring' and that's a really cool thing.

"I've spent most of my adult life trying to be invincible and now I want to inspire people."

Originally posted here:
Weight loss: Woman who gorged on 10,000 calories a DAY sheds 25st after docs warned junk food addiction was - The Sun

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An eating disorder is never something to be taken lightly.

By Neve Doyle

Eating disorders are becoming more and more common in our society. They affect peopleof all ages, genders, and races. They dont discriminate.

However, theyre still something thats glamorized in our society, even though they areincredibly hard to get pastdespite intervention and treatment.

RELATED:4 Things You Need To Know About Why You Have An Eating Disorder (And How It Relates To Anxiety)

So, here are some reminders for both people with and without eating disorders. These are 5 reasons why theyre just not worth it and why unhealthy eating habits should not be glamorized.

Eating disorders are known for giving a (false) sense of controland they definitely can. But often, you will feel simultaneously in control and incredibly out of control.

Youll tell yourself that youll only go down to a certain weight. But with each passing day, that weight will get lower and lower. Youll tell yourself that youll eat a certain amount a day, but you could end up going over or under that. Youll tell yourself that you wont compensate by eating less the next day or by using any kind of purging, but you will.

No matter what kind of eating disorder you struggle with, you will feel out of control, despite it telling you the opposite.

RELATED:4 Types Of Eating Disorders & What Could Have Caused Them

Eating disorders take a major toll on your body. It doesnt matter if its anorexia, bulimia, binge eating disorder, or anything in between. And it doesnt matter how much you weigh.

Whats more, possible effects of eating disorders can include low blood pressure, low blood sugar, low heart rate, a Mallory-Weiss tear (a tear in your esophagus), electrolyte imbalances, a stomach rupture, organ failure,and, yes, even death.

If youre like me or anyone else I know whos struggled with an eating disorder, youre going to feel physically terrible while youre using disordered behaviors.

Just as with your physical health, your mind and mental health suffer as well. Food and weight will be all you can think about, all the time.

Numbers will fog up your brain, whether its calories or pounds. This, along with the physical effects, makes it extremely difficult to concentrate on anything. As a result, a lot of people lose hobbies and the things that theyre passionate about.

When youre hungry and your mind wont be quiet, its difficult not to be irritable and in a bad mood being hangry is a real thing! Moreover, eating disorders often coexist with mood andanxiety disorders.

RELATED:The One Secret To Dealing With An Eating Disorder And Live A Healthier Lifestyle

Its hard to keep a relationship (romantic or otherwise) when youre constantly canceling plans because youre avoiding food, you cant be fully present, or because youre constantly in a bad mood. Not to mention, when you have an eating disorder, it often becomes your best friend.

It doesnt matter how low your weight gets, how little you eat, or how many times youve been hospitalized it will never feel good enough. Losing weight isnt going to magically make you feel better about yourself.

Listening to your disordered thoughts is never going to make you happy. Your eating disorder will never let you feel good enough.

To put it simply, eating disorders suck in every single way. They completely ruin your life and will do so without you even realizing it. Losing weight fast and looking like the bikini models you see on social media seems like a good idea...until its not.Slowly, youll start losing everything else in life, including yourself.

I promise you that listening to disordered thoughts or your eating disorder will never be worth it. So, we should stop glamorizing it.

If you or someone you know is struggling with an eating disorder,learn more about treatment options.

RELATED:5 Ways To Love Someone With An Eating Disorder

Neve Doyle is a writer who focuses on health and wellness, self-care, and self-love. For more of her health and wellness content, visit her author profile on Unwritten.

This article was originally published at Unwritten. Reprinted with permission from the author.

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How Glamorizing Eating Disorders Is Dangerous To Our Health And Relationships - YourTango

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My name is Regan Patterson (@regan_patterson) and I'm a 27-year-old personal trainer living in Orlando, Florida. After years of being overweight, at 222 pounds, I decided to count calories and macros, and hit the gym. I ended up losing a total of 80 pounds.

I was active in high school and played multiple sports, so I was always in shape. But when I went to college, I stopped playing sports and my activity level went wayyy down. My food choices changed and I began eating out of convenience (hello, fast food).

In a few years, I noticed my body had completely changedand I decided I needed to do something different. So I started out by following a low-carb diet and lost 40 pounds. But I quickly gained it all back and more. Low-carb just wasn't sustainable for me. And I found myself back at square one with even more weight to lose. I felt so discouraged and didnt do anything about it for a couple years.

Eventually, I knew that I couldn't keep going on like that. At 222 pounds, I finally decided I was going to start my diet again and not stop until I got to where I wanted to be.

The first thing I did was turn towards healthier foods. But this time I made sure to really fuel myself with fruits, veggies, and lean protein sources. I also started eating out less and cut out liquid calories, which I know helped tremendously.

Eventually I began counting macros. Macro counting involves tracking your caloric intake. I made sure to get enough protein and also monitored my carb and fat intake too. It taught me a lot about food and having a balanced diet.

Even though I started counting calories and macros, I knew that I needed to have variety in my meals to stay on track. That's why every day looks different when it comes to what I eat. Here's a sample day:

I knew that I couldn't just jump back into my old college workouts. So I started out by taking daily walks and hitting the gym a couple days a week. Once I got comfortable in the gym again, I started strength training and fell in love with it.

Lifting weights has become a main form of exercise for me now, which is actually really important when it comes to fat loss. Eventually I worked my way up in the gym from a couple days a week to five to six days a week. I went from 222 pounds to 142 pounds. That's an 80-pound weight loss.

Now, I'm a personal trainer, and I try to be super transparent about my weight-loss journey. When people ask me how I managed to stay motivated and how they can do the same, I tell my clients, "I don't." The truth is, you will not always be motivatedand that's okay.

Feeling unmotivated is a feeling that comes and goes. But being dedicated means you do it anyway, especially when it's hard. Thats why its so important to create habits; you'll do them even when you dont feel like it because they become second nature.

It took me two years to lose those 80 pounds, and I think it's so important people understand that weight loss takes time. You have to be patient. Giving up wont get you any closer to your goals, so you just have to flex your patience muscle and keep going.

I also tell my clients to find a form of exercise that they really lovesomething they can always go to when they're not sure what to do. If you like lifting weights, do it. If you like running, do it. If you dont enjoy it, you wont stick to it. Sustainability is key. You want to keep the weight off forever, not just a temporary fix.

My last tip for others trying to lose weight: Consistency will always beat perfection. So don't be so hard on yourself if the workouts are hard or you can't run as long as you used to. Dust yourself off and keep going.

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'Counting Macros And Calories Helped Me Shed 80 Pounds' - Women's Health

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Replacing calories with "exercise required" on food labelling would ease obesity, Royal Society for Public Health has said.

The charity claims that new evidence has shown that labelling food with how much exercise would be needed to burn it off, rather than how many calories it contains, is a key towards encouraging healthy lifestyles.

This comes after a new study by researchers from Loughborough University found that Physical activity calorie equivalent or expenditure (PACE) labelling reduced the amount of calories consumed.

They predicted that the system could shave up to around 200 calories per person every day if applied widely, the equivalent of around a can and a half of Coca Cola.

The new form of labelling would mean that a small bar of milk chocolate would show that 42 minutes of walking or 22 minutes of running would be required to burn it off, rather than simply showing it contains 229 calories.

Professor Amanda Daley from Loughborough University said: The evidence shows that even a relatively small reduction in daily calorie intake (100 calories) combined with a sustained increase in physical activity is likely to be good for health and could help curb obesity at the population level. PACE labelling may help people achieve this.

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Labelling food with exercise required to burn it off 'can curb obesity' - The Telegraph

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Eggs are a good source of almost all the essential nutrients. Adding these to your daily diet will help you plan more balanced and nutritious meals. Eggs are a great breakfast option but can be included in other meals as well. It all depends on your preference.

Eggs are inexpensive, tasty and very, very nutritious. These are packed with protein and contain very less calories. An egg yolk is a rich source of zinc, iron, vitamins A, B and D, riboflavin, calcium, iron, phosphorous, lutein (a phytochemical that researchers say is good for the eyes), choline (needed for brain development) and cholesterol. The whites of an egg contain protein and, contrary to popular believe, it can also reduce blood pressure levels. One egg can fulfill about 11 per cent of a mans daily requirement of protein and 14 per cent of womens daily requirement. No wonder, many people around the world favour this food to stat their day with.

A study published in Metabolism says that having an egg for breakfast can keep you full for a longer period and help you lose weight faster. A classic example of a healthy eggetarian breakfast is deviled eggs. Just two deviled eggs come packed with all the goodness of eggs plus vitamin K from the mayonnaise. It can fulfill 23 per cent of your recommended daily intake of vitamin B-12 and 5 per cent of your daily folate and vitamin B-6. Watch the video to know how to make deviled eggs.

Eggs are loaded with nutrients. You can easily call this a superfood that can put you on the path to good health and fitness. From giving you strong bones to helping you lose weight, eggs can do this and more.According to researchers from the Federation of American Societies for Experimental Biology, co-consuming cooked whole eggs with your veggies can increase carotenoids absorption. They studied 16 healthy young men for the purpose. They were divided into three groups and each group was asked to eat a version of salad one with no egg, one with 1.5 scrambled whole eggs and another with 3 scrambled whole eggs.

Researchers saw that those who ate the highest amount of eggs with the salad of tomatoes, shredded carrots, baby spinach, romaine lettuce and Chinese wolf berry had an increased absorption of carotenoids 3- to 9-fold. The carotenoids found in the salad include beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin. The last two are also present in egg yolk.

Eggs contain vitamins A, B-12 and selenium. These are important nutrients for the proper functioning of the immune system. Lutein and zeaxanthin help to prevent macular degeneration, the leading cause of age-related blindness. These and other vitamins found in this food item promote good vision. It is also a protein rich food that increases satiety and prevents overeating. Hence, it is good for weight loss. This is a rich source of vitamins and minerals that are important for a radiant skin. These nutrients prevent the breakdown of body tissues and make the immune system strong.Let us take a look at why you must make eggs a part of your daily diet.

These are rich in protein and this is need for muscle health. Contrary to popular belief, having it whole is better than just having the whites. Researchers from the University of Illinois at Urbana-Champaign say that people who consume 18 grams of protein from whole eggs or from the whites after doing intense resistance exercises differ dramatically in how their muscles build protein, a process called protein synthesis, during the post-workout period. They found that post-workout muscle-building response in those eating it whole is 40 per cent greater than in those consuming an equivalent amount of protein from just the whites.

The study, carried in the American Journal of Clinical Nutrition, says that the widespread practice of throwing away the yolks to maximise ones dietary protein intake from this food item is counterproductive. The yolks are a rich source of protein. It also contains many essential nutrients and food components not found in the whites.

The vitamins and minerals in eggs are essential for healthy brain function. It stimulates the cells and improve the functions of the brain and nervous system. A study in Washington University in St. Louis found that feeding eggs to infants could provide them with key nutrients for better brains. Infants who ate eggs 6 months after birth showed significantly higher blood concentrations of choline, other biomarkers in choline pathways and docosahexaenoic acid (DHA), according to researchers.

They believe that choline (a nutrient that acts like vitamin B) and DHA (an omega-3 fatty acid that serves as a structural component of the brain) play vital roles in infant brain development and function. Both these nutrients are there in this food. In fact, another study at the University of North Carolina found that if pregnant women added eggs to their diet, it improved regions in foetal brains associated with memory. This was published in the FASEB Journal.

People who consume an egg a day could significantly reduce their risk of cardiovascular diseases compared with eating no eggs, says a study carried out in China. This study, published in the journal Heart, says that this food is a prominent source of dietary cholesterol, but they also contain high-quality protein, many vitamins and bioactive components such as phospholipids and carotenoids. This is beneficial for cardiovascular health.

A study has linked eggs to a blood metabolite profile that is related to a lower risk of type 2 diabetes. This study is from the University of Eastern Finland. It says that having a egg every day can lower your risk of diabetes. The Molecular Nutrition and Food Research published this study. In another study, researchers saw that egg consumption may reduce the risk of type 2 diabetes. This study is from the University of Eastern Finland. Type 2 diabetes is today assuming epidemic proportions in the world.

Exercise and nutrition are important to prevent the disease. But researchers say that together with that, people prone to type 2 diabetes as should also have an egg every day. Researchers say that men who ate approximately four eggs per week had a 37 per cent lower risk of type 2 diabetes. This was in comparison to men who only ate approximately one egg per week. They say that this association was there even after taking into consideration other factors like physical activity, body mass index, smoking and consumption of fruits and vegetables.

Published : December 11, 2019 8:36 pm

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Make eggs a part of your daily diet: It will increase muscle power and boost cognition too - TheHealthSite

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