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Jenna Gallegos, The Washington Post

Losing weight is tough. It would be easier if a benevolent someone concerned about your health controlled exactly how much you ate and how often you exercised, right? Thats the situation for most dogs and cats in the United States, and yet the majority are overweight or obese.

As with our own dieting woes, the unpleasant prospect of the simple solution feeding our furry friends less makes us reach for alternative, quick-fix strategies. Many pet parents have turned to radically new menus. These grain-free, all-meat and raw-food diets are inspired by the meals eaten by wild relatives of our fidos and felixes.

But are these diets really better for our pets? Veterinarians and pet nutrition researchers say probably not.

According to clinical veterinary nutritionists at Tufts University, grain-free foods were one of the fastest-growing sectors of the pet food market in 2016. All I ever hear is, oh, on a good diet, its grain free, said Dena Lock, a veterinarian in Texas. The majority of her pet patients are overweight.

Why have these pet diets become so popular?

Its a marketing trend, Lock said.

Grain-free is marketing. Its only marketing, said Cailin Heinze, a small-animal nutritionist at Tufts Universitys Cummings School of Veterinary Medicine. A lot of foods market themselves by what theyre not including, and the implication is that the excluded ingredient must be bad.

Grain-free is definitely a marketing technique that has been very successful, said Jennifer Larsen, a clinical nutritionist at the University of California Veterinary School in Davis. (Disclosure: I went to graduate school at the University of California at Davis, but studied plants, not pets.) People think that if they pay a lot for food and there are a lot of exclusions on the bag, that the food is healthier, but theyre buying an idea, she said, not necessarily a superior product.

There is absolutely no data to support the idea that grain-free diets are better for pets, Heinze and Larsen noted.

Some pet owners have a false impression that grains are more likely to cause an allergic reaction, but its much more common for dogs to have allergies to meat than to grain, Heinz said. Chicken, beef, eggs, dairy and wheat are the most common allergies in dogs. And its not that theres anything particularly allergenic about these foods, she said, theyre just the most frequently used ingredients.

Marketing campaigns such as Blue Buffalos Wilderness or Chewys Taste of Wild claim that their grain-free, meat-forward formulations better reflect the ancestral diets of our dogs and cats evolutionary predecessors, but the veterinarians I spoke with also questioned this logic.

For one, our pets wild cousins arent all that healthy. People believe that nature is best, Larsen said, but animals in the wild dont live that long and they dont lead very healthy lives.

For dogs, we know that they have diverged from wolves genetically in their ability to digest starches. Dogs arent wolves, said Robert Wayne, a canine geneticist at UCLA. They have adapted to a human diet. Research in Waynes lab showed that most wolves carry two copies of a gene involved in starch digestion, while dogs have between 3 and 29 copies. According to Heinze, the average dog can easily handle 50 percent of its diet as carbs.

For cats, this argument makes a little more sense. Cats are carnivores rather than omnivores, so they have higher protein requirements than dogs, but cats can digest and utilize carbohydrates quite well, said Andrea Fascetti, a veterinary nutritionist at the University of California Veterinary School in Davis.

Many grain-free pet foods are made with starch from potatoes or lentils and they may be higher in fat. If you cut grains but increase calories, your pet is going to gain weight, Heinze said.

Dogs and cats also have a drastically different lifestyle from wolves or tigers. Pets are almost always spayed and neutered which is in itself a risk factor for obesity. And most live inside or in pens, so their energy needs are reduced dramatically.

In the wild, wolves and feline predators eat the hair, bones and cartilage of their prey, not just meat. For pet owners who do choose to feed their animals an all-meat diet, its essential to add supplements to make sure their pet isnt missing out on key nutrients such as calcium, Fascetti said. And theres the environmental impact to consider: Pets consume a quarter of all animal-derived calories in the United States.

Experts especially caution against feeding pets raw meat. Its not uncommon to find things like salmonella and E. coli and listeria in raw meat, Larsen said. There are a lot of microbes present in our farming systems, and unlike when an animal is hunting in the wild, there are many opportunities for bacteria to contaminate meat between the time an animal is slaughtered and when it reaches our kitchens.

Even if eating contaminated meat doesnt make pets sick, it poses a health risk to pet owners and their children who handle the pet food and waste. The Centers for Disease Control and Prevention and the Food and Drug Administration both warn against feeding raw meat to your pets, and I really cant advocate it, because its not safe for the whole family, Heinze said.

But what about all those benefits you hear about from feeding a raw diet, like shiny coats and less frequent stools? I cant tell you how many clients send me pictures of poop, Larsen said. But changes to a pets bathroom habits dont have anything to do with their food being raw.

Raw diets tend to be lower in fiber, and high fiber probably results in larger stools. But we dont have a sense of whether stool quality and quantity correlate with health, Fascetti said. And that shiny coat probably is because of high fat, Heinze said.

If pet owners wish to formulate their own diets, they should work with their veterinarian and a board-certified nutritionist. If youre feeding your pet a balanced diet such as in a commercial chow, obesity is the biggest nutrition issue pet owners should worry about, Heinze said.

We want our pets to enjoy what theyre eating, so many foods and especially treats are formulated to be high in fat, Larsen said. Most people dont realize that a milk bone has about as many calories as a candy bar, Lock said.

I know the struggle. My own hefty husky mix stares at me with her big brown eyes and licks the window whenever she wants food. Ive taken to calling the dental chews I buy her guilt-a-bones, because I cant help but give her one every time I leave.

But studies have found that feeding dogs to maintain a lean body weight has very positive effects on their overall health and can even increase life span. This is also the case in mice and rats, and we believe that these findings apply to cats as well, Fascetti said.

Theres no one magic diet for every animal. These experts strongly recommend working with your veterinarian to find a diet that works for you and your pet. When it comes to navigating marketing claims in the pet food aisle, Lock suggests finding a company that employs a veterinary nutritionist and does feeding trials. Try not to get too hung up on the no list, Heinze said. Claims like no gluten, no grains, and no soy generally mean no science.

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Grain-free pet foods are no healthier, vets say - The Denver Post

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Nutrigenomix offers dietary guidance based on saliva-based DNA tests. Some experts say you cant decide which food is best from information in a DNA test.

From fad diets to surgeries, Americans are constantly seeking the newest cure to what ails us.

In fact, we spend billions of dollars each year searching for this key to health and happiness.

The weight loss business alone spurs countless diet plans, books, apps, shakes, pills, and more.

Its no wonder, then, that every time a new solution shows up on the health stage millions flock to it for answers and guidance.

Like many health and nutritional options before it, one of these newest solutions, DNA testing, is raising eyebrows.

DNA testing has been increasingly popular in recent years as a way to understand your genetics, your family history, and your origins.

But can these DNA tests be used for so much more?

What if, in addition to telling you where youre from or that youre related to a famous historical figure, your genes could be used to make you healthier today?

Thats exactly what Ahmed El-Sohemy, the founder and chief scientific officer of Nutrigenomix, says his product can do.

Nutrigenomix uses nutrigenomic testing to provide you detailed dietary information based on your DNA.

Nutrigenomics is the area of science that looks at the effects of food on gene expression. In other words, these tests can tell you how your unique set of 23 pairs of chromosomes determines what you should and shouldnt eat.

We have known for a long time that some individuals respond differently from others to the same foods, beverages, nutrients, and supplements they consume. That is, a one-size-fits-all approach to optimal nutrition is ineffective, El-Sohemy told Healthline.

We now know that genetic differences variations in the sequence of a gene can explain some of these different responses. We wanted to provide tests consisting of genetic markers related to several important lifestyle factors, including weight management and body composition, nutrient metabolism, eating habits, cardiometabolic health, food intolerances, and physical activity.

Skeptics, however, say a DNA test might reveal gene variants, but theyre not a source of reliable nutritional advice.

When companies use the nutrigenomics model for food sensitivities, thats when I get a bit hesitant to accept all the science based on individual screenings, Stella Metsovas, a clinical nutritionist and author of Wild Mediterranean, told Healthline. Its still too complex of a science to apply overall, especially when lifestyle factors are concerned.

Some of these DNA tests use blood samples, but many products like El-Sohemys Nutrigenomix rely on saliva tests because theyre convenient.

Plus, human spit contains all the genetic material testers need to produce your detailed DNA nutritional map.

Once the sample is collected, the test is shipped back to the companies.

In several weeks, youre sent a packet of information about your specific genetic markers a guide to your nutritional DNA makeup.

Clients are often surprised by the number of genetic markers available to guide dietary choices beyond macronutrients such as fat and protein, El-Sohemy said. We can determine what type of fat an individual is most likely to benefit from in terms of weight loss and cardiometabolic risk.

Once you have the results, you can decide what you do with them.

Some companies, like Nutrigenomix, require clients to work with a doctor in order to interpret the results and apply them to their daily food choices.

We believe that providing our service through a qualified healthcare professional is the most responsible and effective way to communicate this type of health information, El-Sohemy said. A healthcare practitioner a doctor, dietitian, etc. works alongside a client to interpret and communicate their individual test results. Together, they create goals to mitigate risk of nutrient deficiencies and optimize body composition. As one-size-fits-all approaches tend to be impractical, this approach allows a trained healthcare professional to work closely with their client to ensure that their dietary goals are met.

If the results show youre sensitive to starch, you might cut out potatoes, corn, and other starch-heavy foods.

If the results show youre sensitive to saturated fat, you might limit your intake to lower your risk for cardiovascular health issues.

Due to the variety and number of genes tested, clients can also prioritize which goals to address first, such as reducing sodium to lower their risk of high blood pressure. And once they are able to adopt these strategies successfully, new goals can be made based on other genetic risks they have, El-Sohemy said.

Unlike books or apps, nutritional DNA tests wear a hefty price tag.

Each test can set you back several hundred dollars, and you may need to partner with a doctor or genetic coach in order to decipher the results. Thats even more money out of pocket.

Athletes are among the many clients for these nutrigenomics companies. With a greater emphasis on athlete performance through dietary approaches, DNA nutrition tests can help athletes and coaches find new ways to maximize performance.

People facing mysterious dietary challenges are also turning to these tests.

When typical allergy tests and elimination diets provide no insight, these DNA-based nutrition tests may be a last-resort option for people looking for answers to undiagnosed problems.

Metsovas doesnt believe the average person should be forking out the dough for these tests just yet, however.

DNA companies refer to these tests as personalized dietary advice, which stems from the theory that human needs vary considerably from diet to diet, she said. For example, ketosis might work wonders on Jane, helping regulate insulin levels and thereby [helping her with] losing weight, while maintaining lean muscle tissue. Susie might respond unfavorably due to various health factors such as hypothyroidism, an indication that there might be other issues in the body, including the microbiome.

The tricky part of the model is that your lifestyle plays a huge role on how your genes are expressed, she added.

The Academy of Nutrition and Dietetics said in a statement regarding these tests, The use of nutrigenetic testing to provide dietary advice is not ready for routine dietetics practice.

A study in the British Medical Journal found that people who knew their DNA-based health risks were no more likely to change their dietary behaviors.

For her part, Metsovas says a microbiome analysis is the way to go before you pick up a DNA kit.

However, this type of testing faces a great deal of skepticism by many in the medical community, too.

Keep in mind this is a test for genetic modifiers of diet, El-Sohemy said. The test we developed does not diagnose or predict the likelihood of developing any disease. But, it does tell an individual how they respond to various aspects of their diet.

Here is the original post:
Can Your DNA Determine the Best Diet for You? - Healthline

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British fitness influencer Chessie King is known for her realistic views on health, fitness, and body positivity. What does that mean exactly? Well, you're never going to see her recommend doing a detox or completely cutting out a particular type of food from your diet to lose weightbecause who has time for that?! (This healthy eating pro has more to say on the old-school diet fads that need to go away.) While Chessie's 200K+ Instagram followers know and love her for her ability to talk candidly about how to love your body and work toward a goal at the same time, one of her recent posts showed that King has traveled a long road to get where she is now. (FYI, here's the truth about detox teas.)

3 different bikinis, 3 different weights, 3 different states of mind. Same height (just under 6ft/180cm) Body confidence comes from experience. Years of building up a relationship between your mind & your body. Years of learning what works for YOU. Do you hate working out? Do you hate eating 'healthy'? Do you give up on 'being good' after a week? Stop looking at exercising & eating well as a chore, stop telling yourself you 'have to'. You don't 'have to', you 'want to'. You WANT to feel good when now but more importantly, you want to feel good when you're 50. I've been through so much with my body, I've now found such a happy & caring friendship with it. I don't force myself to do ANYTHING, I have just learnt exactly what works for me. It's taken a while, but now it's something I'll have with me for life. The understanding & knowledge we have of our bodies is invaluable. STOP doing these 2 week no carbs, stop doing these 3 day 'detoxes'... START learning what your body needs, try different ways of training, moving & eating. Do it for YOU now & for the rest of your life

A post shared by C H E S S I E K I N G (@chessiekingg) on Jul 18, 2017 at 12:53pm PDT

"Three different bikinis, three different weights, three different states of mind," Chessie captioned a photo collage that shows her at three different weights. "I've been through so much with my body. I've now found such a happy and caring friendship with it. I don't force myself to do ANYTHING, I have just learned exactly what works for me," she continued.

For Chessie, the key to becoming comfortable and confident in her skin was to get as much information as possible about wellness. (Read: not dieting.) "The difference in getting to where I am now is experience and educating myself," she tells Shape exclusively. "I love learning about my body and the muscles I'm using when I work out. I also love knowing what food does to me."

More than anything, she says she uses her own journey as an opportunity to encourage others not to go to extremes to look a certain way or hit a specific number on the scale. "Stop doing these two-week[s of] no carbs, stop doing these three-day 'detoxes'... Start learning what your body needs," she wrote in the Instagram caption. "Try different ways of training, moving, and eating."

"I want to look good for summer" "I want my bikini body back" SURE... but whyyyyy don't you want to look good for winter too? For Father Christmas? How about FEELING good for life? FEELING like a superwoman the whole year round? Yes '8 week transformations' are amazing to get you going & if you're learning from them AMAZING... but if you just stop there after the 8 weeks, your body isn't going to stay like that forever AND you may have changed your body but not your mindset. I can change my body in 2 seconds, from the left photo to the right & in both, I feel good. I know I train consistently, I know I fuel myself well, I know it's okay to let my belly out when I'm sitting down next to the pool. SO... long term/life plan: Educate yourself, that doesn't mean doing a personal training course, that means learning about yourself, how to train & how to eat. Do your own research, your own body is your best friend, explore it Find a class you love & look forward to, find a PT that works you hard but looks after you, find a friend that gives you that little boost of motivation when you need it... find things that work for YOU! So tonight, do one thing for me & let your belly release, embrace it, give it a little jiggle

A post shared by C H E S S I E K I N G (@chessiekingg) on Aug 8, 2017 at 1:05pm PDT

In fact, King is a subscriber to the idea that any fitness or diet changes you make should be for life. In another recent post, she explained the drawbacks of the ever-popular fitness transformation and "bikini body" phenomenon. "Yes, 'eight week transformations' are amazing to get you going and if you're learning from them, AMAZING. But if you just stop there after the eight weeks, your body isn't going to stay like that forever and you may have changed your body, but not your mindset," she said in her caption. (Related:This Fitness Blogger Is Making an Important Point About How We Measure Weight Loss Success)

We've got to say, she has a point. Feeling comfortable with your body is important, but being healthy for the long haul? That definitely takes precedence.

Read more:
Why This Fitness Influencer Will *Never* Recommend a Detox - Shape Magazine

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Nobody brags about eating junk. A healthy diet includes veggies and eschews too much sugar, and if you eat that way, you can feel satisfied that you are eating clean. But you know what? Eating clean is a trap.

Sure, it feels good to eat a clean meal or two. Nevermind that theres no consistent definition of clean. I liked the word when I first heard it, because I took it to mean unprocessed foods (fresh vegetables, home-cooked meals) and it wasnt wedded to any particular theory, like eating low-carb or low-fat. But the same vagueness that was once its appeal has been co-opted. Now anything can be clean if its sold by someone standing on a beach looking gorgeous.

This was probably inevitable. For years weve heard that diets dont work; what you need to be healthy is a lifestyle change. So, breed that mostly sensible concept with our modern craze for the all-around enviable lifestyle, and what you get is an influencer (Instagrammer, movie star, supplement huckster, et. al.) who can paint you a picture of the amazing person you will be if you eat what they eat.

Gwyneth Paltrow used to be best known as an actress, but in the last decade shes built an even

Heres how the appeal works: each guru presents a simple idea held up by a scaffolding of half truths and cherry picked data. Debunk one small pillar, and the others still stand. Nobody has time to debunk them all, and if you try, you look like a killjoy. But from a distance, that one big idea looks like a beacon of clarity in a confusing world.

Here are some examples: You just need to eat nothing but vegetables. Or avoid most vegetables. Or cut out gluten. Or eliminate dairy, grains, and sugar.

The Whole30 diet declares swaths of food off-limits, and sets up ironclad rules about the little

These arent variations on one basic idea of healthy eating; theyre each a different gimmick masquerading as common sense. Bee Wilson writes in The Guardian that weve been snookered by a dream of purity in a toxic world and [w]e are so unmoored that we will put our faith in any master who promises us that we, too, can become pure and good.

This fantasy backfires, though, when we look at the foods and diets and people who dont qualify as clean. Does that mean that other foods, and the people who eat them, are dirty? Its not like quinoa is that different from rice, or sweet potatoes are that different from regular potatoes. Coconut sugar is far more expensive than regular sugar, as Wilson points out, but nutritionally almost identical.

The same goes for processed food. Its not as if processing is inherently bad. (Cooking is a form of processing, after all). Twinkies, for example, arent unclean. Theyre just high in sugar and low in a lot of healthy nutrients, so it makes sense not to eat too many of them.

Picture a wholesome meal: lots of veggies, maybe some pastured meat or free-range eggs, lovingly

Without the halo of clean eating, were back to evaluating foods on their merits, and figuring out whether they fit into the diet that makes sense for each of us. Sorry if thats less romantic.

See the article here:
Eating Clean Won't Solve Any of Your Problems - Lifehacker Australia

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Can the Paleo diet really improve your health? Best-selling author and certified nutrition consultant Dianne Sanfilippo joins Lunch Break with Tanya Rivero to address the critics, dispel a few myths and share of few recipes for those who want to give it a try.

Model Karlie Kloss walks the runway at the annual Victoria's Secret fashion show in 2014. Picture: Getty

TRAINER to some of the worlds most famous Victoria Secret models, Justin Gebland, has revealed his tips and tricks for what really works when it comes to dieting.

In the 21st Century, new weight-loss fads tend to take on a life of their own from detoxifying tea to waist training, the list is endless.

Geblands A-Lister clientele includes super models Karlie Kloss, Candice Swanepoel, Irina Shayk, Erin Heatherton and Martha Hunt according to the Daily Mail.

Irina Shayk on the runway at Victoria's Secrets 2016 Fashion Show in Paris, France. Pascal Le Segretain/Getty ImagesSource:Getty Images

Gebland was quick to point out that yes, exercising is important, especially for his clients but what we all choose to put into our bodies is the key to successful weight loss.

When it comes to diets that work Gebland said he is a big supporter of the strict low-carb and high fat Paleo, or caveman diet.

According to LA Weekly, stars like Jessica Biel and Jack Osbourne swear by the primal diet which is based on a combination of modern science, an ancestral hunter-gatherer diet and common sense.

Jessica Biel has been a big public advocate for the Paleo Diet. Picture: Pascal Le Segretain/Getty ImagesSource:Getty Images

According to Eat Drink Paleo, the diet is focused on consuming whole, unprocessed foods like grass-fed meat, free-range poultry, vegetables, fruit.

The diet recommends avoiding grains, legumes, refined sugar and dairy and even though it is skewed towards the low-carb end of the scale, eliminating carbs is not the name of the game.

Advocates say the Paleo Diet can improve physical and mental health and aid weight loss.Source:News Corp Australia

When it comes to juice detoxes or liquid diet fads Gebland is not a fan, alleging they are not an effective method when it comes to losing weight.

He confessed that at fashion week, some models went on a juice diet without consulting him and, Not one lost weight, some actually gained weight. That got me in big trouble.

The super model trainer is not alone in his distaste; experts tend to advise caution when it comes to liquid diets as they lack vital nutrients and can cause an array of serious health problems.

Liz Applegate, director of sport nutrition at the University of California in Davis told Live Science, There is no scientific evidence that juice cleanses are a sensible approach to better health.

Gebland believes there is a time and a place for the trend but it has no place in weight loss.

When it comes to the Victorias Secret angels preparing for the cat walk he said there is no place for starvation, Food is key to energy. They are not bean poles.

Angel and client of Gebland, Erin Heatherton at Victoria's Secret 2013 Fashion Show in New York City. Jamie McCarthy/Getty ImagesSource:Getty Images

Professor Loren Cordain of Colorado State Universitys health and exercise department published The Paleo Diet in 2001 and its popularity has continued to soar.

The diet, like others, has its many critics and supporters.

Nutrition & Diabetes released a study last year that stated a low-carbohydrate high-fat diet increased weight gain.

The University of Melbourne used this study as a basis to claim following the Paleo Diet for a mere eight-week period can not only have an undesired weight increase effect but can also cause health complications.

However the University of Laboratory of Integrative research conducted their own eight-week study which showed the improvement of eight already healthy individuals health.

The group traded their traditional Western diet for the Paleo diet and it resulted in increased levels of interlukin-10, which is linked to better immunity and a decreased risk of cardiovascular disease.

Gebland stands by his opinion that it is the best way to lose weight and build muscle.

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Super model trainer reveals how to get a runway-ready body - NEWS.com.au (blog)

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While youre still browsing through fitness articles and contemplating howto lose weight quickly, LinkedIn manager Adam Bowden has already achieved the fitness transformation of your dreams. The 34-year-old Singaporean has lost 24 kg in 16 weeks! Thats more than you could ever aim to lose in a year. Obviously we wanted to knowthe details. So we simply asked:

Determined to bring about a healthy change to his lifestyle, Adam Bowden enrolled for an intensive fitness programme at Ultimate Performance Singapore. The programme was initially supposed to be a 12-week coursebut eventually extended to 16 weeks.The programme managesyourexercise, nutritional needs and also suggestssome lifestyle changes (like sleeping hours etc). Every session is with an experienced personal trainer but they still put the emphasis on you to manage your food habits based on their recommendationsand also complete the required exercises.

Hisworkout routine

Though the overall requirements were consistent, the workouts at each stage differed. Bowden explains how his regular fitness regime went down:

Bowden also incorporated a fewminor changes in his daily routine.Hetookthe stairs rather than an escalator orwalked for20 minutes instead of taking the bus.

His diet

No amount of workout can help if you dont eat right. And so Bowden cut out all carbs from his diet for the first eight weeks. After that he incorporated some amount of carbohydrates in his diet sincecarbs were required to help build up some of the muscle. But, broadly, this washis diet plan:

Breakfast: 3 eggs (cooked, scrambled or boiled)

Mid-morning snack: 25 gm almonds

Lunch: 250 gm chicken breast, turkey breast or white fish with two handfuls of green vegetables (such as spinach, asparagus or broccoli)

Mid Afternoon: Protein shake

Dinner: Same as lunch

During his 16 weeks, Bowdenconsumed fourlitres of watereveryday and no more than three black coffees a week. The only time he cheated was with theoccasional extra cup of coffee.I was fully committed to the program so I followed the food plans every day, he says.

Today he is comparatively less harsh on himself.Do I still have food that isnt good for me? (like Steak, Pizza and Pasta). Yes, and I do enjoy that but I also am a lot more knowledgeable. I now typically eat similar to the above plan for maybe four to fivetimes a week and on the remaining days I am a little more relaxed. I definitely dont eat as much fatty food or carbs but if I want to enjoy the occasional meal then I will go ahead and do so. I consume a lot less alcohol now,just a quarter of what I used to drink and I no longer drink beer, he says.

His motivation

Long working hours and lots of travel gave me lesser and lesser time to exercise. Traveling also impacted my lifestyle to a certain extent and Alcohol was a keyfactor. However, I came to realise that none of these were preventing me from making the change. It was me and me alone that stopped any changes from happening.

So he decided to build a rock solid mental stamina. My motivation was to find the only happiness missing from my life. I knew I had gained too much weight and it was affecting me mentally. I didnt like what I saw in the mirror and had spent almost twoyears hiding it with what clothes I would wear. I had tried a number of different ways to lose weight which didnt work and it caused some lack of confidence and a sadness within my life. I wanted to change these as it was affecting my work and more importantly my relationship. So every down moment, every extra rep on the gym came from that motivation.

Health

Bowden accepts that after the first 2-3 sessions of the programme, he felt sick since his body had not been accustomed to the rigorous workout for a long time. Although after that, things have improved for him health wise. He says, I can honestly say that all of the health changes during this programme were beneficial. Since I started the programme and even after completing it, my sleep has dramatically improved, having a deep consistent 7-8 hour sleep every night.

Weight

The initial goal set with the trainer before beginning the program was to bring down 14 kg from 92kg to 78kg (Since that was the weight with which he felt healthy). He ended up over-achieving his target when he came down to 67 kg. More importantly I started at 32 per cent body fat and dropped down to 14 per cent. My muscle mass increased by about 2-3 kg but the biggest achievement was in the fat per cent loss.

Bowden says that his weight has gone up only three kg in the lastnine months since he stopped the programme. He has maintained a regular balanced diet since and works out twice a day (1 cardio and 1 weights exercise). He also continues to play soccer 2-3 times per week.

Week 3 was tough and the trainer did warn me about this at the start. I had a couple of occasions when the weight loss seemed to slow down. I basically trusted the processes and reminded myself why I was committing to this. Those two factors always helped me and it proved to be right, he says

Not everyone who works a 9-5 job can go through such an intensive fitness program and achieve theirgoals. But Bowden did. According to him, time management is the key to success. He had always incorporated it in his professional life and he just needed to do the same with his personal life as well. He said, I changed my diary around at work. Moved all 1 hour meetings to 45 minutes. Avoided needless time spent on unproductive activities and used my time traveling between meetings and back and forth from work, to manage my e-mails. With this I usually gave myself back an additional 1.5 hours a day which I invested inextra workouts. I also made sure that I spoke to my fianc, my manager and my close friends to convey that I needed their support during this process which would enable me to be a better person and employee.

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Have a weight-loss story to share? Write to gqdigital@condenast.in and tell us all about it!

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This guy lost 24 kg in just 16 weeks. Here's how he did it - GQ India

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Alcohol and weight loss dont usually mix as seamlessly as vodka and club soda but that doesnt mean socializing and losing weight have to be worlds apart.

Health professionals like myself can rattle off tons of reasons why drinking too much alcohol can impede weight loss but Im sure you dont want to listen to that speech with only a few weeks left of summer. So instead, Ill share my favorite strategy to help you strike the perfect healthy balance whether youre at Center City Sips, a backyard barbecue or down the shore. All you have to do is ask yourself these questions:

How much of a socialite are you?One night out is fine, even two isnt a problem, but if youre out more nights than youre home, youve got a problem.

Whether you have client dinners, book club (aka drink wine and eat cheese night) or a date, you must make room for grocery shopping, sleep or exercise. Failing at these weekly routines makes losing weight harder than it needs to be.

Choose one of these routines grocery shopping, sleep or exercise and make it a priority on the week you have a packed calendar. If you know youll be out Sunday night, have Instacart deliver groceries so youll have healthy food on hand to start your week. Going on a date? Suggest meeting just for drinks and schedule it earlier in the evening so chances are youll be home in time for a decent nights sleep. If you usually go to the gym in the evening but have an event after work, wake up early to get a short workout in instead of skipping it completely. For every 15 minutes of intense cardio, allow yourself one drink but reasonably limit yourself to four.

How complicated is your drink?Strawberry mojitos, margaritas and sangria arent waistline friendly. The more ingredients in a cocktail (i.e. simple syrup, triple sec, house made bitters etc.), the more calories. Plus, the additional sugar intake in these cocktails can make you hungrier. When imbibing on these drinks, your blood sugar skyrockets higher than it would from beer, wine, or a shot of liquor mixed with club soda.

So when it comes to cocktails, remember that the simpler the drink, the better. Choose something straight up and simple like wine (rose, sauvignon blanc and champagne is lighter in calories compared to a heavier red), clear liquor (over dark) or light beer.

Do you sip and snack?What many people fail to understand is alcohol temporarily keeps your body from burning fat. Since alcohol is a toxin, your body cant store those calories for later, in the way it does with calories from food. When you drink, your metabolic system must stop what its doing (burning off calories from your last meal) to get rid of the booze youre ingesting. Basically, whatever you recently ate gets stored as fat until your drinks are metabolized. Thats why what you eat before and after happy hour is important.

Start your morning off with a combination of protein and fat (eggs with avocado or a protein shake with flaxseed and unsweetened almond milk), keep lunch lighter with protein and veggies and then be sure to have a mid-afternoon snack that includes protein, fiber and a healthy fat (Greek yogurt with berries or an apple and almond butter). This snack will help stabilize blood sugars without slowing down your metabolism pre-drinks. Post happy hour, avoid fried foods and refined carbohydrates.

Have a plan in place before you take you first sip. Research the menu at where you plan to imbibe ahead of time to scout out healthier options. My go-to snack picks for when Im drinking are vegetable or seafood based options such as veggie and hummus platters or shrimp cocktail.

For those who drink moderately during the week, the above recommendations should help you establish a more balanced social life while still keeping you on track towards your weight loss goals.

Theresa Shank, RD, LDN, is a Philadelphia based registered dietitian and the founder of Philly Dietitian.

Published: August 16, 2017 3:01 AM EDT

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How to lose weight without giving up alcohol - Philly.com

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(Kick-start your new, healthy routine with Women's Health's 12-Week Total-Body Transformation!)

The company looked at the average monthly weight loss of its users, and while the first few months of the year unsurprisingly take the gold for the most weight lost (lookin at you, New Years resolutioners), the loss also picks up again in September, after summer slowdown and before the holidays.

Our conclusion? September might be the new, um, New Years. Think about it: Your weight loss might have slowed (or stopped) over the summer with the seasons social expectationsBBQs, weddings, vacations, etc. Plus, all the delish summer food: The data showed users logging hamburgers 112 percent more in summer than any other time and hot dogs 79 percent more.

The fall also comes with a few perks that the New Year doesnt (besides less-crowded gyms and workout classes), making it perhaps the most underrated time of year to lose weight. The weather itself is ideal. Unlike blazing summer days and frigid January temps, fall weather is perfect for getting outside and being active. The temperatures are great, parks are likely less crowded than summer, and the emerging autumn colors offer, literally, a nice change of scenery.

Plus, just like with the new year, September offers somewhat of that fresh start mentality. After a fun, busy summer, the fall offers that back-to-school feeling, even for adults, says Keri Gans, R.D., author of The Small Change Diet. You can use this time to get back on track for things that fell by the wayside during the summer, like your meal prep or your workouts.

Check out some of the weirdest weight-loss trends through history:

For example, since your vacations might be coming to an end, or at least slowing down, meaning more full weeks back to work, take advantage of the seasonal change to meal prep so youll have healthy lunches each day. Decide what meals you want to make for a few days, make a grocery list, and prep your food in advance to avoid the temptation of going out to eat, says Gans. Something else to get you excited to cook more: fall brings on delicious seasonal ingredients and recipes, such as roasted Brussels sprouts or beets, sweet potatoes, apples, and of course, pumpkin (just be wary of those pumpkin products that are really just sugary drinks and desserts).

As for your workouts, take time to create a schedule for yourself, since your schedule is likely more steady. Put workouts into your calendar just like you would meetings, to help you stay committed to them. Consider enlisting a friend to help out and hold each other accountable, says Gans. Pick a pal that you maybe didnt see all summer because of your conflicting schedules and meet up for a jog instead of coffee (or, ahem, pumpkin spiced lattes). Need more motivation? Splurge for a new workout outfit. After all back-to-school means new supplies! Or if youre watching your wallet as much as your waistline, look through the clothes you already have. Anything you own thats feeling a bit tighter than it was last year at this time? Motivate yourself to shed some pounds to fit and feel better in the clothes youve got.

Point here is that September comes with plenty of ways to re-light that fire under your ass, whether its simple shift in perspective you need or a more structured schedule. Pick what works with your plan, and get going! This season is all you.

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This Is The Most Underrated Time Of Year To Try To Lose Weight - Women's Health

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For years, the standard rule of dieting statedthat you must consume fewer calories than you burn (3,500 to be exact) in order to lose one pound. A new study adds to the mounting research that weight loss is a more complex subject, and that sugar substitutes can actually hinder weight loss efforts.

A calorie is not a calorie, senior study author Dana Small, professor of psychiatry at Yale University School of Medicine, said in a university blog post.

According to a study conducted at Yale, the problem begins when something is too sweet or not sweet enough to account for the calories being consumed. This disrupts the metabolic response as well as the communication to your brain about the nutritional makeup that can be expected from your food and drinks. Something that tastes sweet but has fewcalories, like diet sodas, will increase the metabolic response. When the sweet taste matches up with calories, the calories are then metabolized, thus satisfying the area in your brain associated with reward. But when your body is expecting to get a surge of calories because it was tricked by the sugary taste, your brain is disappointed and doesnt register the calories consumed.

In other words, the assumption that more calories trigger greater metabolic and brain response is wrong, Small said. Calories are only half of the equation; sweet taste perception is the other half.

Diet sodas often get a lot of attention as being bad, but sugar substitutes are in many other processed foods.

Our bodies evolved to efficiently use the energy sources available in nature, Small said. Our modern food environment is characterized by energy sources our bodies have never seen before.

Gum, candy, baked goods, juice, ice cream and yogurt are all common sources of artificial sugar.

Substitutes like Stevia and Aspartame have been approved by the Food and Drug Administration, but that hasnt stopped the safety debate surrounding these faux sugars. According to WebMD, much of the criticism began after scientific studies from the 1970s associated the sweetener saccharin to bladder cancer in rats. However, the National Cancer Institute has determined that there is not enough evidence to conclude that any sweetener deemed safe by the FDA can cause cancer, writes WebMD.

Fox Newsexploredthe murky world of sugar substitutes, and wrotethat saccharin was an accidental discovery after a researcher tasted something sweet on his hands while searching for new ways to use coal tar derivatives. This ledto finding the key ingredient of benzoic sulfimide, which was responsible for the sweet substance he discovered.

In the early 1900s, saccharine was found in many foods. The head of the United States Department of Agricultures chemical department actually tried to get the substance banned, believing it could be toxic, to no success. While it was no longer allowed to be used beginning in 1912, WWIended the the ban as sugar was rationed and people needed another option.

After saccharine came cyclamate, which you likely never heard of because it was proven to cause cancer in lab rats, resulting in a ban from the FDA since the 1970s. Following that was aspartame, and then sucralose, the main ingredient in Splenda.

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Why Sugar Substitutes Are Not Helping You Lose Weight - Medical Daily

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LOS ANGELES -

When it comes to exercising, weve been told the same thing our entire lives - exercise is central to losing weight, and the more you work out, the more calories youll burn - and the slimmer youll get.

While exercise has a multitude of positive health benefits, studies increasingly show weight loss isnt one of them.

Alexxai Kravitz, a neuroscientist and researcher at the National Institutes of Health, explained to Vox there are three main forms of energy expenditure: 1) Your basal metabolic rate - or the amount of energy you expend while youre at rest; 2) The energy needed to break down food; and 3) energy expended from physical activity.

The vast majority of your total energy expenditure - 60 to 80% - is from your basal metabolic rate. And you have very little control over your natural metabolism.

Another 10% of energy expenditure results from breaking down food.

So that means only 10 to 30% of your daily energy output comes from physical activity. And thats any type of physical movement - not just exercise.

Kravitz said, Its not nothing, but its not nearly equal to food intake - which accounts for 100% of the energy intake in the body. This is why its not surprising that exercise leads to significant, but small, changes in weight.

Dr. Tim Church, a professor of preventive medicine at the Pennington Biomedical Research Center, estimates 15% of people are actually hungrier after they exercise. Some people also use exercise as an excuse to slow down the rest of the day. These unconscious changes in our post-exercise activity are called compensatory behaviors.

So any food consumed as a reward for working out can offset a caloric deficit. Obesity research Kevin Hall said, You work hard on that machine for an hour, and that work can be erased with five minutes of eating afterward.

Remember, just because you went to spin class doesnt mean you can treat yourself to cheeseburger. Switch it out for a salad instead.

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Experts say exercise doesn't help you lose weight - Story | WWOR - My9NJ

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