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You can continue eating your favourite meals (Image: Shutterstock)

Numerous people around the world have incorporated intermittent fasting into their lifestyle. Intermittent fasting is a pattern of eating where one schedules their meals around the clock. So, rather than changing what you eat, intermittent fasting helps with weight loss by changing when you eat. Therefore, you can continue eating your favourite meals (in regular quantities!).

ALSO READ: Five ways fasting can help in the fight against cancer

When the body is digesting and absorbing food, it is in the fed state. This state lasts for three to five hours. Resultantly, its very hard for the body to burn fat since insulin levels are pretty high.The fasted state lasts for eight to twelve hours, this is the time when its easier to burn fat (Image: Shutterstock)

The post-absorptive state follows the fed state. During this time, the body isnt digesting or absorbing any meal. This period is called the fasted state and it lasts eight to twelve hours. During the fasted state, it is easier for the body to burn fat because insulin levels are low.

The 16/8 method is the most popular intermitted fasting schedule. It involves having your first meal in the afternoon at around 13:00, thisis the first break of the fast. This then means that the eating period will go from 1300h to 2100h. After the final meal, the fast begins and carries on for 16 hours. You can opt to break your fast earlier or later than 1300h, just as long as you maintain the 16 hour fasted stated and 8 hour fed state.The 16/8 method is the most popular intermitted fasting schedule (Image: Shutterstock)

Intermittent fasting helps you consume less calories by restricting your meals to a set time window. This style of eating also changes hormone levels and lowers insulin, which increases the release of norepinephrine (noradrenaline), a fat-burning hormone. Do note that if you binge eat during your eating window, you will not lose any weight.

Children should not partake in intermittent fasting as their bodies are not fully developed. Individuals with a chronic illness should also avoid this method of weight loss. Additionally, pregnant or breastfeeding women should seek professional medical advice before participating in intermittent fasting.

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How you can lose weight through intermittent fasting - The Standard

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Al Roker has done one of the most difficult things anyone can accomplish, and that is lose weight, keep it off, and do it all in public. The Today Show weatherman has lost over 100 pounds since his gastric bypass surgery in 2002.

Since then, Roker has kept the weight off, but not without an intentional daily effort. The holidays are no exception, with all the parties and get-togethers and their accompanying rich desserts, casseroles, cakes, and dinners.

Find out how the 65-year-old strategically deals with staying fit during the most delicious time of year, plus his favorite sweet potato casserole recipe. Everything in moderation!

Rokers presence at the New York City parade held every year on Thanksgiving Day is a tradition. He has helped to host the event since 1995 with hosts varying from former Today weatherman Willard Scott to Katie Couric, Matt Lauer, Meredith Vieira, Ann Curry, and now Savannah Guthrie and Hoda Kotb.

Every year, its different in a sense, Roker told OnTV last week, whether its the weather or different balloons or different floats. Its still one of those things where you come to it and youre amazed that youre a part of peoples holiday and peoples tradition.

I grew up with this, and it never even entered my imagination that someday, I would be part of it.

While even the most vigilant fitness buff may take it easy during the holidays, Roker has learned he simply cant expect to slack off and maintain his weight loss. The Today star has developed some tips for enjoying himself during the holidays, while keeping control.

My strategy is I dont deprive myself, he told the New York Daily News in 2014. I have a spoonful of whatever it is I like and thats that. I just cant physically eat as much as I used to, sadly.

I feel good. You know, every day is a battle. You fight it every day. Its an addiction. Theres no secret its less food, more exercise.

Roker also shared his strategy when ordering in a restaurant that helps him watch his portions.

If we go to dinner I tell the waiter, Take whatever it is, cut it in half, put the other half in a doggie bag and put the other half on my plate.'

Yet, as disciplined as Roker is, he realizes that life is for enjoyment as well and makes certain to enjoy those holiday dishes that he has loved for years. Including his mothers sweet potato casserole.

He posted on the Today website last year about this beloved recipe.

I dont know where my mom came up with this recipe. Ive heard of many versions of it from the South, but my mom wasnt from the South! Somehow, though, it became a Thanksgiving staple for our family.

Try Al Rokers family sweet potato casserole recipe, found here.

Read more: Kelly Clarkson Eats This Each Day To Maintain Her Almost 40-Pound Weight Loss

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Al Roker on Keeping Weight Off During the Holidays: 'Every Day Is a Battle' - Showbiz Cheat Sheet

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It does not matter how much you love staying fit, you can still fall prey to an unhealthy lifestyle. It can be really frustrating to battle those extra kilos and not being able to do anything about it. Something similar happened with 40-year-old Ishvinder Singh Sodhi, who realised that he had piled on extra weight. Read on to know his incredibly motivating journey and get inspired to lose weight.Name: Ishvinder Singh SodhiOccupation: BusinessmanAge: 40 yearsHighest weight recorded: 125 kgs

Weight lost: 30 kgs

Duration it took me to lose weight: 6 months

The turning point: My weight had touched a whopping 125 kilos and I had reached a point where I felt ashamed of myself when I looked into the mirror. My waistline was a massive 42 inches and I realised it was high time that I needed to lose weight.

My breakfast: 150 grams chicken + 1 slice brown breadMy lunch: 200 grams chicken + rice + vegetables

My dinner: 150 grams chicken + vegetables

I indulge in: I make it a point to practice portion control when it comes to having a cheat day.My workout: I do 40 to 60 minutes of weight training and 40 minutes of cardio

Fitness secrets I discovered: While you may lose weight by doing cardio and starving yourself, you will also lose lean muscle mass. This may lead to more weight gain later in life. I have realised that the best way to lose weight is to eat a balanced diet and do a balanced workout with weights and cardio.

How do I stay motivated? I know there are a lot of people who want to pull me down. This in itself is enough to keep me motivated.

How do you ensure you dont lose focus? I make it a point to surround myself with people who motivate me and keep me on the track of fitness.

Whats the most difficult part of being overweight? From facing difficulty in performing day-to-day activities to battling low-confidence levels, when you are overweight, you face hurdles on every step.

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Weight loss story: From 125 kilos to 95 kilos, this guy lost 30 kilos in just 6 months! Here's how he did - Times of India

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DEAR DEIDRE: MY husband promises he will lose weight but never does.

I am fed up and losing interest in sex.

1

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He was a bit overweight when we met 18 years ago but hes piled on the weight since and it affects our family life.

He has never taken the kids swimming and his snoring is now so bad I cant sleep. He is 37, I am 34.

He says he hates being overweight, but he quickly gives up on diets or exercising.

He only managed once to get to his normal weight for his height.

I told him he looked good and our sex life was brilliant. But slowly the weight piled back on.

I have tried ignoring it, nagging him, and pleading with him. Now I give up.

DEIDRE SAYS: The roots of his eating issues are likely to go back to his childhood.

Maybe food was a reward or substitute for feeling loved when he was growing up.]

DEAR DEIDRE I'm having steamy sex with my hot lover but I feel sad for her poor husband

CARE SCARE I fear my sons will be taken into care as they don't shower at their mum's house

DEAR DEIDRE My husband and daughter walked in on me having a naked lesbian kiss

DEIDRE'S PHOTO CASEBOOK Ryan is humiliated as he meets guys Candy had threesome with

MONEY MISERY I am being hounded by a debt collector and its stressful - how do I stop it?

SEX LIES I feel lied to by my ex who now says he's pansexual as we're about to share a flat

IS IT ME? Is my fiance snappy or am I being insecure after she cheated on me?

NO SEX PAIN My partner says sex hurts too much after having a baby and I have walked out

DEAR DEIDRE I had mind-blowing sex with my girlfriend's sister... and I want it again

FAT CHANCE My husband won't lose weight and I don't want sex any more

Tell him you fear for his long-term health.

Put the emphasis on the whole family getting healthier rather than focusing on him dieting.

My e-leaflet End Weight Worries tells how to enjoy eating and still maintain a healthy weight.

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My husband wont lose weight and I dont want sex any more - The Sun

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Nachni chips: what you need to know about this healthy snack for weight loss  |  Photo Credit: Getty Images

New Delhi: The diet you consume plays animportant role in keeping you healthy, especially if you are trying to lose weight. You may eat a healthy breakfast, lunch and dinner to lose weight, and may also spend hours at the gym but not see the results you expected. This could be because of skipping your mid-day snack, or not having a healthy one.

When you do not eat between meals, your body starts starving, and your blood sugar drops down. This leads to sugar cravings, and when you finally eat your next meal, you over-eat, or you consume something sugary, which messes with your diet. Eating a healthy, high-fibre, nutritious mid-day snack is very important to keep your weight loss on track. Here is one such snack recommendation, and the many benefits it has, and how you can easily make it at home.

Nachni chips and rotis have become very popular among diet-conscious celebrities, bloggers and influencers. If you have been hearing the term too often, here is what you need to know about it.

For those unaware, Nachni is another name for Ragi. Finger millet, a healthy cereal, is called Nachni or Ragi in Hindi. Most people make rotis or chips with the cereal, and consume it in that form.

Picture credits: Getty

Nachni chips are a healthy snack as they are power-packed with protein and fibre. Both protein and fibre can induce the feeling of satiety, making you feel fuller for longer, a characteristic essential for a mid-day snack. Protein also plays an important role if you are trying to lose weight, and therefore, nachni or ragi chips can be a great choice.

Apart from these benefits for weight loss, Nachni or Ragi can also help improve heart health and manage diabetes. It is a great cereal to increase bone strength, lactation and reduce the risk of strokes. One important characteristic of Nachni is that it is gluten-free, and can, therefore, be consumed without any gluten-allergy limitations. If you are aiming for healthy skin apart from losing weight, Nachni chips can also help you as it contains vitamin B3. Vitamin B3 helps in the formation of new skin cells and reduces the appearance of fine lines, wrinkles and other signs of ageing.

Nachni chips are easily available in most stores now, both online and offline. However, you must ensure that the chips are roasted, and not fried. You can also make your own ragi chips at home with little effort.

Picture credits: Getty

To make Nachni chips, take Nachni or Ragi flour, wheat flour, and rice flour in a bowl in the quantities mentioned below -

Add a teaspoon of salt, red chilli powder, turmeric, chaat masala, cumin powder, and mix well. Then add water and kneed into a soft dough.

Roll out the dough into thick rotis, and then use a knife to cut it into pieces, the size of the chips you want.

Layout the chips on a tray, and roast them in a microwave or OTG oven.

Your Nachni chips are ready to serve and eat.

After cooling the baked chips, you can store themfor a day or two in an airtight container, ensuring thatthe chips do not become soggy.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Nachni chips: what you need to know about this healthy snack for weight loss - Times Now

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Diet pills and laxatives, used for weight control, could act as a "gateway" that could lead to an eating disorder. Among young women without an eating disorder diagnosis - those who use diet pills and laxatives for weight control - have higher odds of receiving a subsequent first eating disorder diagnosis within one to three years than those who did not report using these products. These are the findings of a new study led by researchers from Harvard T.H. Chan School of Public Health and Boston Children's Hospital.

The team analyzed data from 10,058 women and girls, in the age group of 14 to 36 years, who participated in the US-based Growing Up Today Study (GUTS), from 2001 to 2016.

The researchers found that among participants without an eating disorder, 1.8% of those who used diet pills during the past year reported receiving a first eating disorder diagnosis during the next one to three years. This is compared to 1% of those who did not use the products.

The analysis also shows that among these participants, 4.2% of those who used laxatives for weight control received a subsequent first eating disorder diagnosis compared to 0.8% of those who did not use these products for weight control. The findings have been published in the American Journal of Public Health (AJPH).

"We have known that diet pills and laxatives, when used for weight control, can be very harmful substances. We wanted to find out if these products could be a gateway behavior that could lead to an eating order diagnosis", says senior author S. Bryn Austin, a Professor in the Department of Social and Behavioral Sciences at Harvard Chan School and director of the Strategic Training Initiative for the Prevention of Eating Disorders (STRIPED).

Professor Austin says, "Our findings parallel what we have known to be true with tobacco and alcohol: starting harmful substances can set young people on a path to worsening problems, including serious substance abuse disorder."

Eating disorders represent a significant public health problem. According to a 2018 report by the US Centers for Disease Control and Prevention (CDC), in 2013-16, almost one-half of US adults or 49.1% tried to lose weight within the last year. A higher percentage of younger adults aged 2039 and middle-aged adults aged 4059 tried to lose weight, compared with older adults aged 60 and older.

A higher percentage of women (56.4%) than men (41.7%) tried to lose weight, says the CDC study, based on data collected in the National Health and Nutrition Examination Survey (NHANES) from 201316.

According to the National Association of Anorexia Nervosa and Associated Disorders (ANAD), a non-profit organization, at least 30 million people of all ages and genders suffer from an eating disorder in the US, and every 62 minutes at least one person dies as a direct result from an eating disorder.

Further, estimating the prevalence of eating disorders in the US, a 2018 report says that 0.80% of US adults would be affected by anorexia nervosa in their lifetime; 0.28% would be affected by bulimia nervosa, and 0.85% would be affected by binge eating disorder. The estimates were made using a nationally representative sample of 36,309 adults - the largest national sample of US adults ever studied.

In addition to lifetime estimates, the study - published in Biological Psychiatry - found that 12-month estimates for anorexia nervosa, bulimia nervosa, and binge eating disorder were 0.05%, 0.14%, and 0.44%, respectively.

The study also reported that the eating disorders included in analysis often interfere with normal daily activities and social relationships.

Healthcare experts do not recommend the use of over-the-counter diet pills or laxatives as a healthy way to manage weight. They can have severe health consequences, including high blood pressure and liver and kidney damage, say experts.

In the current study, the researchers stress that the use of these products for weight control may serve as a "gateway" to further disordered eating practices by "dysregulating normal digestive function and fostering dependence on unhealthy and ineffective coping methods."

Accordingly, based on their findings, the researchers have called for policies that restrict access to these products, including banning the sale of diet pills to minors.

"Our findings are a wake-up call about the serious risks of these products. Instagram took a step in the right direction recently by banning ads to minors for over-the-counter diet pills and 'detox' teas, which are often laxatives", says first author Jordan Levinson, clinical research assistant, Division of Adolescent Medicine, Boston Children's Hospital.

Levinson says, "It is time for retailers and policymakers to take the dangers of these products seriously and take steps to protect youth."

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Diet pills, laxatives cause eating disorders in people in one to three years, says Harvard study - MEAWW

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Type 2 diabetes is a condition in which the body cant control the amount of glucose in the blood. The body doesnt respond to insulin properly and may not produce enough. This causes a persons blood glucose level to become too high. If blood sugar stays too high and the condition is left untreated, a number of dangerous health complications could ensue, including kidney failure, nerve damage and heart disease. But father-of-two, Joe Paterson from Stockport managed to reverse his type 2 diabetes.

Joe had never been very health conscious and after losing both his parents he turned to food for comfort, and before he knew it, his weight had ballooned to almost 22 stone.

At Christmas in 2017, Joe received the devastating news that he had type 2 diabetes.

Joes mindset and motivation was at an all-time low and with his weight creeping up so did his fear for serious health risks due to his untreated condition.

READ MORE: Type 2 diabetes: Noticing this sign on your skin could mean youre at risk

I had always dodged the diabetic bullet, so to speak. That was before I was diagnosed with the condition. I still didnt do anything about my weight and my health was deteriorating; I was getting bigger," said Joe.

"On January 8 this year, thats when things started to change for me. I wanted to live longer and to see my girls grow up.

"It was eye-opening and having said it, I knew I had to do something. What really brought it home was the weigh-in.

"At 22st 12lbs, I was two pounds short of what my dad had been when he was at his heaviest, something which affected his health in later life. I didnt want history repeating itself.

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How Joe lost the weight and put his type 2 diabetes into remission

Joe embarked on the 1:1 Diet by Cambridge Weight Plan.

The 1:1 Diet, originally known as the Cambridge Diet was launched in the UK in 1984 and has helped more than 30 million people worldwide lose weight and reduce their health risks.

The diet works as a meal replacement diet in which 415 to 1,500 calories consumed daily through a combination of meal replacement bars, smoothies, shakes and soups.

How low-calorie diets help with type 2 diabetes management?

Diabetes UK said on its website: Theres some evidence showing us that low-calorie diets can be used to treat or manage type 2 diabetes.

The diet is a short-term plan of meal replacements. This type diet isnt right for everyone.

You need to speak with your doctor before starting a low-calorie diet, so you can be sure that its safe and could work for you.

Joe lost a total of five stone and couldnt believe the positive effect the diet plan was having on not only his life, but his health too.

The biggest achievement was, of course, reversing my diabetes. It was such a relief, he divulged.

A pilot scheme was launched last year by the NHS where thousands of people with type 2 diabetes were prescribed a very low-calorie diet in the hope of reversing the condition.

NHS England has also announced its expanding a programme to prevent people developing type 2 diabetes.

Dr Shareen Forbes, reader in diabetes and endocrinology at the University of Edinburgh, said: "There are now a number of studies that demonstrate remission of type 2 diabetes with weight loss.

"Such interventions can have significant economic impacts given the levels of type 2 diabetes now in society.

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Type 2 diabetes: Father of two puts diabetes into remission with this diet - what is it? - Express

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The benefits of being at a healthy weight are undeniable. There are studies that have shown that losing just 5 per cent of your excess body weight can support you in fighting off health conditions like heart diseases, diabetes and increase your lifespan. However, shedding off those extra kilos too quickly could lead to major health implications. Remember the old adage, slow but steady wins the race? Experts agree with this while it comes to weight loss. They are of the opinion that losing about 3 kilos every month is good enough.

However, the fad diet trends that are gaining popularity among the millennials promise apparently lucrative numbers on the weighing scale in a very short period of time. But they backfire. You get back all that you lose if you shed weight rapidly. Moreover, there are many side effects of quick weight loss. Here, we take you through the most common health consequences that you may face if your weight loss plan is aimed towards abnormally fast results.

This is a common side-effect of losing weight too quickly. Shedding those extra kilos too fast gives your skin very little time to adjust to this change. Your skin cannot pace up with your body when the weight loss process is very rapid. Make sure your exercise routine is backed by the right diet consisting of all nutrients. This will reduce the chance of a sagging skin.

What you eat has a direct impact on your sleep schedule. If your weight loss diet demands you to starve yourself, you will find it tough to doze off. The brain isnt able to process the hormones required for a sound sleep when your hunger hormones are on an overdrive. To get healthy sleep, you should load up on carbohydrates and protein as they up your tryptophan level. Tryptophan is an amino acid that promotes sleep. It is found in milk, yogurt, cottage cheese, red meat, eggs, fish, poultry and chocolate.

Fad diets may leave you impoverished for essential nutrients and enough calories. This may lead to malnourishment and hair loss. Without enough nutrients in the body, your hair follicles become weak causing hair fall and thinning. Adding sufficient amount of protein to your diet can help you avoid this situation. Protein is found in lean meat, poultry, fish, seeds and nuts.

Some weight loss diets rob you off the fibre that your body needs. Moreover, your body may find it difficult to adjust to dietary changes. All these are likely to lead to a problem in bowel movement. However, you can prevent this condition if you include foods like whole grains, salads, raw fruits and vegetables in your diet, along with lots of water.

Apart from sagging skin, poor nourishment of body could lead to other dermatological issues too. They include acne, wrinkles, dull skin and fine lines. To avoid these skin conditions, you should add foods that are rich in antioxidants as they provide protection from skin damage caused by sun, bacteria and even lack of nutrients. Onions and garlic are rich in antioxidants.

Published : November 22, 2019 7:54 pm

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Are you hell-bent on fast weight loss? Your bedtime may take a hit - TheHealthSite

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How to make your chai healthier using Indian spices (Photo Credits: Pixabay)

Chai and winters have an age-old love affair that is best understood by our desi heart. A warm cup of joy, chai is an emotion that means way more to us, Indians than just a hot beverage. Since winter is here, you can relish a cup or two of chai in a day, guilt-free. Tea, specially made in the common Indian way, with milk and sugar, has both health benefits and its fair share of adverse effect. This type of tea can cause acidity and the continuous consumption of dairy may not work well with your body. However, if you are all set to beat winters with chai by your side, you might want to follow little tricks to make your already comforting cup of happiness, healthier and better on your taste buds, so you go all "Aaaaaah", in the first sip itself.Turmeric and Pepper: Why You Should Combine These Two Powerful Spices In Your Cooking.

A simple addition of healthy Indian spices and herbs can make your cup of chai a nutritious concoction while enhancing its taste as well. It has been a common practice amongst the Indians to add spices aka masala to chai. There are special masalas available for chai in the market that you can buy for tea, but it is always a great idea to buy whole spices and make your own mix! Check out a list of things you can add to your chai to make it more nutrient-rich and tasty:

The health benefits of ginger aren't unknown. Apart from having antiviral and antibacterial properties, the herb works amazingly well for weight loss as well. Ginger makes the best winter herb because it helps keep flu, general cold and cough at bay. Not only does it ease congestion in the chest but helps the excessive mucus to dry and opens your sinuses. Ginger tea or adrak wali chai also aids digestion, nausea, pain and inflammation.

Elaichi or cardamom gives an amazing kick when added to chai. Rich in antioxidants and antibiotic properties, this little spice has immense health benefits that also improves digestive health. Cardamom is also an effective digestive stimulant and diuretic, which helps metabolism and burns body fat so a big yes to weight loss there!

Cinnamon, also known as Dalchini is one of the best spices to help lose weight and cinnamon tea is also one of tastiest way to sip on this spice. Perfect for diabetics, it doesn't only control blood sugar levels but also improves metabolism. Especially, for people who want to lose weight despite having Type 2 diabetes and heart problems must consume cinnamon tea.

One of the richest sources of phenolic compounds like eugenol, eugenol acetate and gallic acid, adding cloves to tea makes the beverage twice as healthier. Cloves are known for their therapeutic benefits as well as cosmetic uses, so add laung to your tea and reap its benefits.

You can also mix all the above spices and create a chai masala for easier use. All you have to do is clean the spices and then grind it into powder. This can make it easy to use and store.

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Winter Wellness Tips: How to Use Chai to Lose Weight and Get Healthier This Winter - LatestLY

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Apart from aiding weight loss, regular exercise can reduce the risk of cancer and osteoporosis   |  Photo Credit: Getty Images

New Delhi: Back in the day, physical activity like walking, running, climbing stairs, doing household chores, etc were common. However, as our lives become more urban and more convenient with technology and development, physical activity has reduced. This is why we need to include a dedicated time for exercise in our daily routine.

Exercise plays a very important role in keeping us healthy. Whether you are trying to lose weight, maintain weight, or just stay healthy, exercise can aid the process. Exercise also plays an important role in keeping our mind healthy. Exercise boosts happy hormones like the dopamine, endorphins and serotonin, which helps improve mood and make you feel better.

However, research has also found that exercise can help you reduce your risk of cancer, a growing health concern for the health sector, all around the world. According to the Cancer Council, Victoria, exercise is particularly important to reduce the risk of the following cancers.

Bowel cancer since exercise can help improve digestion and pass waste quickly, reducing contact with cancer-causing agents and toxinsBreast cancer Exercise can help reduce the risk of the most common type of cancer in women worldwide as it helps to lower the levels of oestrogen in the body.

Even for people with cancer, a study suggests that exercise and physical activity can improve involvement, engagement and treatment in cancer patients.

For women with breast cancer, exercises like the weight-lifting have shown positive results. According to a research that studied the effects of weight-lifting on women who were at the risk of breast cancer-related lymphedema, it was found that women who indulged in the exercise had fewer incidences of BCRL onset, as compared to the control group that did not indulge in any kind of exercise.

Another condition that affects many people all around the world is osteoporosis. Osteoporosis is a bone condition that leads to weak bones, increasing the risk of fractures. The condition is more common in older people, especially women. The diet you eat can play a very important role in reducing your risk of osteoporosis. However, a study suggests that regular exercise, coupled with calcium can help in osteoporosis prevention. The study, published in JAMA, says that consuming calcium supplements for better bones, without proper exercise, may not have significant results.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Apart from aiding weight loss, regular exercise can reduce the risk of cancer and osteoporosis - Times Now

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