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5 steps helped woman lose 165 pounds, transform her life – Today.com
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In 2014, LeAnne Manuel was preparing to graduate from Ivy Tech Community College with her associates degree. She was excited to buy her cap and gown for the ceremony, but when the gown arrived, it didnt fit. She tried squeezing into it, but it was 8 to 12 inches too small and simply wouldnt close. Sadly, it was the largest gown available.
It wasnt like I could get a pair of Spanx and fit in it, she told TODAY. That really got me to a point in my life to being ready to face my demons with food.
She visited her doctor in January 2015 and Manuel, now 27, weighed 395 pounds. She told her doctor that she wanted to lose weight. Her doctor said it would be impossible to shed pounds without surgery.
But she already had a lap band in 2008 and experienced problems with it. While Manuel originally lost about 100 pounds, she ended up gaining it back plus an extra 70 pounds. She had the band removed in 2012 and kept gaining. This time, she wanted to try other options before turning to surgery again.
It lit a fire inside of me because I dont like to be told I cant do anything. I wasnt going to let her dictate my life when I was ready to lose weight, said the business analyst who lives in Plainfield, Indiana.
So, Manuel started teaching herself what to eat and how to move. She started with a high-protein, low-carb diet with reasonable portion sizes.
Instead of piling up (my) plate until it was full I started measuring my food, she said.
At the same time, she started to become more active. She gave herself an initial goal of 180 minutes of exercise a week.
I had to get up and get moving, she said. I couldnt do a lot in the beginning.
LeAnne Manuel started losing weight because she wanted to spend more active time with her family.
Over the past two years, Manuel lost 165 pounds and now carries 230 pounds on her 6-foot frame. Shed like to lose about 40 more pounds, and has started running races, such as the Indy Mini half-marathon race.
Im not a fast runner. I am not competitive at all. I run for me. I enjoy running and listening to music and not thinking about anything, she said.
While shes happy with what shes accomplished, losing weight has never been about fitting into a certain size or looking skinny.
I didnt want to live on the sidelines anymore, she said. The point of my journey was to ride rides with my kids and go zip-lining with my wife and see things.
Manuel regularly updates her followers on Instagram and shares some tips that helped her shed weight.
After losing 165 pounds, LeAnne Manuel has enjoyed running and adventure races.
Before, Manuel never looked at serving sizes and had no clue how much she ate. When she started measuring her portions, she soon learned she was always greatly overestimating serving sizes.
What I used to think was a 6-ounce chicken breast was actually closer to 10 or 12, she said. That was a hard lesson to learn; I have to measure my food or I am going to overeat.
Before losing weight, Manuel drank caramel macchiatos and soda throughout the day. She estimates she drank nearly 1,000 calories a day.
Thats a tremendous amount of calories, she said. I started drinking lots and lots of water.
Like many people, Manuel sits at a desk all day. She knew she had to exercise to improve her health.
I found little ways to do that like walking around the parking lot, she said. That is where I started.
As she dropped pounds she started running, weight lifting, practicing yoga and spinning.
Since going from 395 to 230 pounds, LeAnne Manuel has been able to lead a more active life with her family.
When Manuel first started meal planning she struggled to find recipes. But with some digging she could find easy, healthy meals with ingredients she regularly stashed at home.
For low-carb recipes, I use a lot of zucchini and mushroom and those are a lot staples I keep, she said.
As Manuel started running she needed to find a program that built her strength and endurance. And, she found the perfect mix as she can see her stamina improving. When it comes to exercise, finding whats fun and works for you remains essential, Manuel said.
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5 steps helped woman lose 165 pounds, transform her life - Today.com
‘Fat Rob’ says Jay Gruden told him to lose weight because Redskins will run more – Washington Post
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Last year at this time, Redskins running back Rob Kelley was just a few weeks removed from being signed as an undrafted free agent out of Tulane and hoping to make a name for himself in a crowded backfield. Kelley, who came to be known by his delightful nickname, Fat Rob, succeeded, and ended the season as Washingtonsleading rusher with 704 yards and six touchdowns.
As the Redskinsbeganthe first of three weeks of voluntary workouts on Tuesday, Kelleys spot on the roster is considered secure, but the size of his role could depend on how much hes improved since last season.
[Five areas to watch at the Redskins offseason practice session Wednesday]
I think last year I was just more focused on trying to get on the team, trying to impress coaches, Kelley said Tuesday on ESPN 980s Inside the Locker Room. I think this year its more about, like, what can I do to bring my game to the next level? So, Im not really stressed about, I dont know if Im going to be here, I dont know if Im going to do this, its more like, Im going to try to master this wide zone this year, or Im going to try to work more on the option route, or something like that. I think its more narrowed down. Last year it was just trying to make the team.
ESPN 980 host Scott Jackson said it might be time to retire the slimmed-down Kelleysnickname, even though the Fat in Fat Rob referred as much to the size of his heart as his belly. Kelley is listed as 228 pounds on the team roster and didnt offer his updated weight.
How about Rip Rob? Doc Walker suggested.
I can run with that,said Kelley, who averaged 16.7 carries per game after taking over the starting spot from Matt Jones in Week 6.
With Coach Jay Gruden inheriting theplay-calling duties from former offensive coordinator Sean McVay, who left to become coach of the Los Angeles Rams, Kelley andhis fellow running backs could see more work in 2017 than they did last year. Washington averaged 26.4 carries per game in 2016, 14th in the league.
[Greg Manusky: Well sure beat the crap out of a lot of people]
As soon as [Gruden]found out he was going to be calling plays, he was like, were going to be running the ball more, you gotta drop some weight, said Kelley, who will compete with fourth-round draft pick Samaje Perine for playing time. That was the first thing he told me, so, I believe him.
After the Redskins OTA session on Wednesday, Gruden was asked whether Kelley had lost weight.
Kelley said hes developed a better understanding of blocking schemes during the offseason and hopes to contribute more in the passing game, as a receiver out of the backfield and as a pass protector. Hell have plenty of practice picking up blitzes against new defensive coordinator Greg Manuskys aggressive scheme.
I aint going to say [the defense is] more physical, because its not like they werent last year, but its all about hitting the quarterback right now, Kelley said. Its like some caveman-type stuff right about now.
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'Fat Rob' says Jay Gruden told him to lose weight because Redskins will run more - Washington Post
Why Pope Francis did Donald Trump a huge favor when they met at the Vatican – MarketWatch
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This could be a blessing in disguise.
During President Trumps visit to the Vatican on Tuesday, the pope was caught on camera asking Melania Trump, What are you feeding him, potica? The First Lady replied, Pizza? Yes. Was Pope Francis inferring that the president needed to lose weight (or merely poking fun at his robust figure)? Potica is actually a sweet, nutty bread from Slovenia, the birthplace of the First Lady, and a spokeswoman for the Vatican later clarified that this was more a way of making a cultural connection than making fun because the pope happens to love potica.
Even before the pope appeared to take a pop at the president over his size, there has been widespread speculation about whether Trump is obese. The president told Mehmet Oz on The Dr. Oz Show last year that he could stand to lose up to several pounds. Trump told Oz, Yeah, I think I could lose a little weight. Ive always been a little bit this way, you know? I was probably a good swimmer If I had one thing, Id like to lose weight. Its tough because of the way I live. But the one thing I would like to do is be able to drop 15 to 20 pounds.
Obesity is a big problem in the U.S. The obesity rate will reach nearly 50% by 2030 in the U.S., the Organization for Economic Cooperation and Development said earlier this month. More than 38% of U.S. adults are obese, followed by Mexico where more than 32% of the adult population (aged 15 and over) are obese. The thinnest nations are Japan (with a paltry 3.7% obesity rate among adults), followed by India, Korea, Indonesia and China. Some 20% of Europeans overall are considered obese, according to the OECD, with only a 9.8% obesity rate in Italy.
Dont miss: Why Trump was right to make Chris Christie eat the White House meatloaf
Potica (since the pope brought it up) is made from a yeast dough that is stretched paper thin and filled with walnuts, honey, butter, eggs and sugar. It was first made more than 200 years ago, according to the Slovene National Benefit Society, a cultural and social organization for Slovenian immigrants and their descendants in the U.S. In those days the cakes were not prepared in earthenware baking-dishes, but directly in ovens. Even today, potica remains the pride of each housewife, it says. Pronounced pot-teet-sah, its traditionally served at Christmas and Easter.
Also see: Why no one can agree if Donald Trump is obese
The president weighs 236 pounds, according to a letter from his campaign doctor last year. If he has not put on any weight since he was elected president, that would give the president a body mass index of 29.5 for a man who is, like Trump, around 6 feet, 3 inches tall. Adults with a body mass index which calculates weight in relation to height and gender of 25 to 29.9 are considered overweight, while individuals with a BMI of 30 or more are considered obese. So, assuming he has not put on any weight since then, Trump narrowly misses that by a whisker.
A 2010 study in the international peer-reviewed journal, Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, said obesity has grown into a major global epidemic. In the U.S., more than two-thirds of adults are overweight and one-third is obese, rates that have more than doubled since the 1970s. Obesity is one of the biggest drivers of preventable chronic diseases and health care costs in the U.S., according to The State of Obesity public health project. Estimates for these costs range from $147 billion to nearly $210 billion per year.
Absenteeism is also costly for the American economy. The annual nationwide productive costs of obesity-related absenteeism range between $3.4 billion ($79 per obese individual) and $6.4 billion ($132 per obese individual), according to the Centers for Disease Control and Prevention. And, worse, being overweight or obese is associated with a higher risk of dying prematurely and the risk increases with additional pounds, this international study led by researchers at the Harvard T.H. Chan School of Public Health and the University of Cambridge in the U.K. found.
The president has a history in public, at least of eating fast food. In 1995, Trump and his then-wife Ivana filmed a Pizza Hut commercial. Its wrong isnt it? he asks. Ivana replies, But it feels so right. Then they eat stuffed crust pizza, crust first. Trump also has some unusual theories about exercise and weight, and has even poked fun at people who are overweight on Twitter. In 2012, he tweeted, I have never seen a thin person drinking Diet Coke, which led to people posting photos of the president on his plane eating McDonalds French fries and drinking Diet Coke.
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Why Pope Francis did Donald Trump a huge favor when they met at the Vatican - MarketWatch
VERIFY: Does apple cider vinegar help you lose weight? – 9NEWS.com
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You've probably seen posts claiming apple cider vinegar will help you lose weight. But is it true?
KHOU.com Staff , KHOU 1:02 PM. MDT May 24, 2017
Apple vinegar (Photo: Thinkstock, Custom)
If you have been on social media recently, you probably have seen posts claiming apple cider vinegar will help you lose weight. But is it true?
Our Verify fact checkers found there has only been one study with humans on whether apple cider vinegar helps you lose weight. It found subjects who used vinegar lost an average 1 to 2 pounds over three months, but they gained it all back after the study was over.
But research has found it does help patients with diabetes control blood sugar levels.
Multiple studies showed it helped block the digestion of starch, preventing some of that starch from raising your blood sugar.
So, we can verify apple cider vinegar is not a quick fix for weight loss, but it does have some health benefits.
Vinegar and weight study
Vinegar and diabetes study
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2017 KHOU-TV
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VERIFY: Does apple cider vinegar help you lose weight? - 9NEWS.com
New Study Says You Can Eat Whatever You Want And Still Lose Weight – Delish.com
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When you're trying to lose weight, looking at before-and-after photos can be inspiring, but it's putting in the hard work accepting fitness as a long-term journey, clocking time at the gym, rejiggering your diet that is the most challenging. Dropping pounds is a multi-faceted beast and, while reading about others' success is motivating as hell, getting results for yourself can be tough. But a new study says it might be as simple as turning off the television.
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In fact, researchers say that eating anything mindfully defined as savoring your food away from all distractions is key to losing weight, The Guardian reports. That means you can eat all your favorite indulgent dishes, you just have to turn off Netflix, walk away from your desk, and pay very close attention to the bites you take.
The study was presented at the European Congress on Obesity in Porto, Portugal, where lead author Carolyn Dunn from North Carolina State University said, "We instruct people to eat the foods that they love, and not give them up, but to eat them in a mindful way. For example, if one of us was going to eat a food that has very high calories, we would tell them to eat one or two bites, but to eat those one or two bites with awareness, so they are getting the most pleasure out of those one to two bites."
What's even more riveting is that those first two bites are associated with the most enjoyment, which means eating more will give you more calories but not necessarily more delight to your taste buds.
Dunn also works on a commercial program based on these findings called Eat Smart, Move More, Weigh Less. Spanning 15 weeks, it monitored the results of 80 people who each lost an average of 4 pounds. But what's most intriguing is that six months later, about 75 percent of the participants did not regain the weight they lost; instead, some had lost even more. That's enough for us to give this a go and switch off our TVs at dinner time.
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New Study Says You Can Eat Whatever You Want And Still Lose Weight - Delish.com
How This Aspiring Nutritionist Lost 107 Lbs. and Encouraged Her Family to Lose a Total of 275 Lbs. – PEOPLE.com
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Watch the full episodes ofWe Lost 100 Pounds!now on the newPeople/EntertainmentWeekly Network(PEN). Go to PEOPLE.com/PENor download the PEN app on your favorite device.
Hannah Jenkins says that she was never bullied for her size.
She reached her highest weight 278 lbs. when she was in seventh grade, but growing up in the South, it wasnt that out of the ordinary to be overweight, she says. We just had no idea that people ate any other way.
Jenkins, now 22, says that overeating was just part of her daily routine. Every day I would come home from school, watch TV with my sisters and eat a whole package of snack cakes, she says. After dinner, shed continue to snack on packaged foods like ramen with cheese and more snack cakes. But when she got to college, everything changed.
The turning point for me was meeting so many new people and realizing Wow, Im really actually very uncomfortable, the Knoxville, Tennessee, residentsays. I kind of became comfortable in that shell back home. In college I was like, I dont want this to be my first impression to everybody.
On New Years Day in 2013, Jenkins started her weight loss journey. I used My Fitness Pal app to log my food, workouts and all the water I drank, she says. She started off doing about an hour a day of cardio 45 minutes on the elliptical and 20 minutes on the exercise bike and after a few months,she moved on to weight training three days a week for 30 minutes. It took her one full year to lose 102 lbs, and in December 2016, after shed lost 106 lbs., she had a tummy tuck to remove excess skin.
FROM PEN:Half Their Size: Joanne Raymond Struggled With Yo-Yo Dieting Before Finding Success
Jenkins says that one reason she was able to lose the weight and keep it off was because she didnt deprive herself. I didnt cut out anything completely; its about portion control, she says. Now she loads up on protein for breakfast by eating either oatmeal with fruit and peanut butter or a protein shake, and sticks to lean proteins and small amounts of carbs like sweet potatoes and rice.
For more inspiring weight loss stories, pick upthe latest issue of PEOPLE, on newsstands now.
Education about health and wellness was a huge part of Jenkinss success she just graduated college with a degree in nutrition. My goal in life is just to help other people lose weight, in any way, any kind of job that I might be able to do that. Even if its just one person, [I want] to help one person change their lives like I changed mine.
Shes already inspiring those close to her: My whole family is motivated to get healthy because of me: My twin sister lost 170 lbs., my little sister lost 50 lbs. and my dad has lost 55 lbs.!
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How This Aspiring Nutritionist Lost 107 Lbs. and Encouraged Her Family to Lose a Total of 275 Lbs. - PEOPLE.com
Lose 10 Pounds Before Summer: 10 Start Today Fitness Tips From Demi Lovato & More – Hollywood Life
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Hollywood Life | Lose 10 Pounds Before Summer: 10 Start Today Fitness Tips From Demi Lovato & More Hollywood Life She also said that she would love to work out with Khloe and Kourtney Kardashian because their snaps look so fun! 5. Julianne Hough: ... 7. Leann Rimes: Her go-to workout is SoulCycle and she's over strict diets, Now that I'm older, I just want to ... |
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Lose 10 Pounds Before Summer: 10 Start Today Fitness Tips From Demi Lovato & More - Hollywood Life
New VTCRI center to explore if people can think their way to smaller waists (copy) – Roanoke Times
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Can people be taught to think their way to smaller waists?
Scientists in Roanoke and Blacksburg plan to team up with Carilion Clinic doctors to explore the answer.
The work will be done at a new lifestyle center that the Virginia Tech Carilion Research Institute is building in Roanoke. Researchers will look at the connection between the mind and the body, and at whether people who are coached to think differently will eat better, exercise more and change the way their bodies burn calories.
Warren Bickel, who studies how people make decisions, and Matthew Hulver, who looks at how their bodies use energy, will head the Center for Transformative Research on Health Behaviors in Roanoke.
One of the impetuses for this is we are getting better at treating diseases that have a strong biological basis, Bickel said. Whats going to be a bigger piece of health care, and the costs, are the things we do to ourselves. We eat too much. We dont exercise enough. We consume too many substances. We dont follow physicians advice. So health behavior, in a very real sense, has a great potential to be the future of medicine.
The center will be in Carilions Riverside 1 building, a stones throw from the VTC Research Institute and School of Medicine, and is the first spinoff to be created within the Roanoke Innovation District.
Bickel and Hulver have been meeting with other Tech researchers and with Carilion physicians to pursue collaborations that will help them better understand the body-mind connections that affect health.
Bickels research at the VTC Research Center looks at which regions of the brain are involved in decision-making. People who use regions that are more prone to impulsive behavior tend to value the future less and think more short-term. They are also more likely to overeat, drink too much and become addicted to substances. Its a process he terms discounting the future.
Hulvers research at the Virginia Tech College of Agriculture and Life Sciences Department of Human Nutrition, Foods and Exercise looks at the physiology of metabolism and how it is affected by high-calorie, high-fat, Westernized diets that contribute to obesity and diabetes.
One of the first conversations Warren and I had was that certain parts of the brain are more impulsive and certain parts are more logical. It would be interesting to see how those affect obesity, Hulver said. If this part of your brain is lighting up, and youre impulsive, there have got to be some signals going out to the body.
They have started screening 200 people using Bickels method of assessing the way they value the future, and will then use Hulvers methods to measure whole-body metabolism and how people with extreme ways of thinking respond to a meal with the aim of exploring a link between brain decisions and metabolism.
Bickel and Hulver said the center goes beyond their collaborations and will function as a clearinghouse for others studying health behaviors.
Bickel said he and Michael Friedlander, Techs vice president for health sciences and technology and executive director of the research institute, were talking about moving into health behaviors at the same time Techs translational obesity center was looking for a new direction.
We said, what if we combined our interests, because they clearly overlap they are different parts of the same beast, sort of like the elephant, ones grabbing one part, the other is grabbing another part and actually put it together? Wed have more than the sum of the parts and could actually generate more interest and excitement and involvement, Bickel said.
The center plans to link researchers in Blacksburg and Roanoke with Carilion clinicians to work on projects that can affect the health of people living in the area.
Knowing how to change health behaviors, that lead to major expenses and utilize a lot of resources, and helping people change is where medicine is going to be heading in the next 20 to 30 years, Bickel said.
The center is expected to open in June.
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New VTCRI center to explore if people can think their way to smaller waists (copy) - Roanoke Times
Could this be the next great weight loss secret? – Fox News
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Spring is in the air, and so are new diet plans. Everyone wants that certain body type or to get rid of a few extra pounds before its time to pull out their summer wardrobe, and there are hundreds of diets out there promising results.
Most focus on weight loss, but weight loss alone isnt always an indicator of health. And diets that call for extreme eating changes arent always healthy or palatable long-term. You may be able to eat only cabbage soup for a week, but not for the rest of your life!
IS LASER TREATMENT FOR VAGINAL ATROPHY SAFE?
And often the fast weight loss these diets promise is gained back just as quickly, a phenomenon thats well-documented andmay be the result of diets that are too restrictive.
It might be time for something new on the diet scene.US News and World Reporthas released their diet rankings for 2017, and a diet youve never heard of has taken the 4thslot in the overall rankings, is 3rdin heart-healthy diets, and ranks 18thin weight loss. Its called the TLC diet, and its initials stand for Therapeutic Lifestyle Changes. It doesnt sound trendy, and thats because its not. Though weight loss is often a by-product of the diet, it doesnt promise a supermodel body or results within a certain time frame. It was developed to combat heart diseasethe number one killer of Americansby tackling high blood cholesterol with healthy lifestyle changes, but by adjusting your caloric goals you can target healthy weight loss too.
TIPS TO BE LEAN FOR LIFE
Theres a lot of flexibility within the diet that allows people to eat things they enjoy. Like most effective plans for weight loss, the TLC diet involves counting calories and staying close to the range recommended for your height, weight, and activity level. You might have to get out your calculator for the first few weeks, but the guidelines are simple and quickly become habit.
Cut saturated fat to less than 7 percent of your calorie intake. For a 1500-calorie diet, thats less than 10 grams of saturated fat, which often means less full-fat dairy and fatty meats. Trans fat, found mostly as hydrogenated oils in products like margarine and packaged foods, should be avoided if at all possible and is one of very few ingredients the TLC diet tries to cut out entirely. Theres no limit on unsaturated fats, but keep in mind that foods high in fat tend to be high in calories, so keep that calorie limit in mind when choosing foods that are high in healthy fats.
Saturated fat actually has a bigger impact on blood cholesterol levels than dietary cholesterol, but cholesterol should still be kept under 200 mg a day. Full-fat dairy products, shrimp, egg yolks, and organ meats are all high in cholesterol. These foods arent forbidden though. A 3.5 oz. serving of shrimp contains 189 mg of cholesterol. Just ditch the cream sauce, and opt for olive oil and herbs instead to stay under your cholesterol limit.
WHY TEENS SHOULD AVOID DIET PILLS
The TLC diet also recommends getting a lot of soluble fiber, at least 5-10 grams a day but preferably 10-25 grams a day. While insoluble fiber passes through the digestive tract pretty much undigested (giving your colon a nice workout), soluble fiber dissolves into a substance that actually coats the walls of your intestines and keeps them from absorbing dietary fat and cholesterol. Cereal grains like oatmeal, whole fruits, and beans are all good sources of soluble fiber.
Because of research that shows heart benefits for omega-3 fatty acids, the diet also recommends two fish meals a week. It also recommends avoiding foods high in sodium and restricting alcohol intake to one drink a day for women and two a day for men.
The last key part of the TLC diet is an important oneget 30 minutes of moderate-intensity activity most days of the week, preferably every day. Gardening, golfing (without a cart), playing tennis, biking, and brisk walking are all examples of moderate-intensity activities, and its important to pick something you enjoy. Join a group, class, or club to stay motivated!
Always check with your doctor before starting a new diet, and you can check out the complete guide to the TLC diethere.
This article first appeared on AskDrManny.com.
Dr. Manny Alvarez serves as Fox News Channel's senior managing health editor. He also serves as chairman of the department of obstetrics/gynecology and reproductive science at Hackensack University Medical Center in New Jersey. Click here for more information on Dr. Manny's work with Hackensack University Medical Center. Visit AskDrManny.com for more.
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Could this be the next great weight loss secret? - Fox News
How To Cut Weight Safely – seattlepi.com (blog)
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Its 2017, and the Battle of the Bulge is alive and well. For example, Americans in 2013 alone spent upwards of $65 BILLION on diets, equipment, gym memberships, etc. Also, a lot of diets flat out dont work. One way that athletes, entertainers and serial dieters lose weight quickly is cutting weight. MMA fighters popularized the method via The Ultimate Fighter series and subsequent articles, videos by the MMA community. Anyway, there are very sane and safe ways to cut weight. Here is a compilation of my picks to cut weight SAFELY.
NOTE: Always consult your primary care provider before starting any weight loss or exercise regimen. Listen to your body and make good, sound decisions. This is your health were talking about here. Now, the list.
Im sure everyone has that one friend who is so genetically blessed that he can blink an eye and magically drop to sub-10-percent body fat. Everyone else has to dial in their diet and tweak their training.
Sometimes, despite your best efforts, fat doesnt fall off from your body as quickly as youd like. The first instinct might be to dramatically increase calorie deficit and caloric expenditure, but that can bring about detrimental long-term effects on your body.
Instead, try incorporating in one or more of these techniques to strip off that final layer of fat. Not all techniques are meant to work for everyone, but finding one that works for you should help you see the changes and progress you desire.
Many folks, especially men, have seen great success with intermittent fasting. Intermittent fasting allows only a small feeding windowtypically, eight hours before and after which you dont eat anything. The idea is that the practice would force your body to subsist on body fat storage for fuel during the fasting window, improve insulin sensitivity, and allow you to eat more diverse foods during your feeding window.
Some bodybuilders use this trick: make sure to eat the last meal of the day at 6:30 pm. Then wake up in the morning and do my cardio in a semi-fasted state, after thirteen and a half hours have taken place. After that, have breakfastthe first meal youll have consumed since the night before.
You may not want to do this all the time since its long-term effects on hormones, especially in women, are somewhat dubious at this point. However, for a period of one or two weeks, it can speed things along.
Carb cycling means youll eat your target carbs on training days and approximately 50 percent of your normal carb intake on non-training or light cardio days. This strategy helps blunt fat storage on resting days and restores muscle glycogen in a supercompensated fashion. It also combats the metabolic crash associated with conventional low-calorie diets and keeps a strong satiety signal throughout the body.
If you find yourself at a loss for what to eat on training days, whey protein is a great way to keep up with your protein macros. The fiber will also keep you full, decreasing the likelihood youll binge on empty carb-loaded calories when a craving hits. Choose a whey thats low in carbs on your training days, and reserve the mass-gainer protein for days when you want to carb load.
Dropsets can also be an effective way to turn up your metabolic furnace. To perform a dropset, you simply perform an exercise at a heavy weight until failure, then immediately drop the weight and bang out more reps until failure.
Continue this pattern until your muscles scream in agony. When incorporated correctly, dropsets will tear into your muscle glycogen, which will then create a greater post-exercise metabolic response from the intensity and will need to restore your bodys sapped glycogen.
Remember that too many dropsets is bad, especially for the central nervous system. This is especially true if you dont get enough carbs throughout the day; use this technique wisely.
You need to ditch your habits of weighing your food to the gram at your desk and crunching numbers throughout the day. The less you stress about eating, the better are your chances to stick with your eating plan and avoid making decisions that could set you back. After all, it just takes one giant binge to completely erase a weeks worth of effort, so make every bite count.
Just take one day of the weeksay, Sundayand spend all day in the kitchen, preparing and portioning out all your food among towers of Tupperware. While your friends and family may laugh at the sight, you know a weeks worth of muscle-fueling, fat-bashing food will be within arms reach.
L-carnitine might just be one of the hottest fat loss supplements around. I dont recommend you put all your eggs in this fat-loss basket, but supplementing with carnitine if you practice vegetarianism, veganism, or otherwise have a low dietary carnitine intake from meats might help you with fat loss.
When paired with exercise, carnitine supplementation can boost activity of the beta-oxidation pathway when paired with exercise. Basically, you could be increasing the bodys fat-burning potential.
Many people default to a full-body workout program to include intense compound exercises and make workouts more efficient. Why not add compound supersets?
By pairing two major exercises back-to-back like thisthe squat and bench press, for exampleyou end up recruiting many more muscle fibers over a shorter period of time. Youll not only burn more calories during your workout, but youll continue to burn more once its over.
Fat loss responds best to the most reductive nature of this calorie balance equation: Calories consumed must be less than calories burned. In order to hit that deficit, use cardio to achieve proper balance in your routine.
For example, your steady-state cardio in the morning is the first layer of the foundation, and you can do anywhere from 25-35 minutes on the elliptical, five days a week.
Double up your workout with a resistance training session later and squeezes in 90 seconds of high intensity cardio between sets. For example, the jump rope (its portable) can be a great option. If you end up doing 18-20 sets in a session, this adds up to an additional 30 minutes of cardio training. Cardio does not need to be performed continuously on a machine for it to be cardio.
Using fish oil supplements isnt unique to weight loss. Studies have shown the benefits of omega fatty acid supplementation regardless of your physique goal. A good omega 3/6/9 blend containing CLA should be a part of your arsenal, as part of your daily supplement stack. Pair up 1000 mg of CLA with the omegas for maximum results.
CLA is not only helpful for reducing body fat- but omega fats are also crucial for enhancing your overall health.
Remember, even though fat loss may be your primary short-term goal, health optimization should NEVER take a back seat.
As you move closer and closer toward your ideal body fat count, your energy levels may start to waver from the accumulated energy deficit. You might not be able to sustain as much volume in the gym as youre used to since youre not eating as much and your muscle glycogen is never fully saturated. Overall, youve just seen better days.
This isnt permission to take your foot off the gas. Rather than cheating every rep, concentrate harder on perfecting your form. By focusing on each muscle contraction and isolating the working muscle group, you can maximize the training benefits you get from each working set. This makes a lower volume workout that much more effective.
While you definitely dont want to get into the habit of regularly skipping workout sessions, you might benefit greatly great from taking a full rest day. Listen to your body. If youre hitting it hard, and youre worn down from workouts and your everyday life- let your body rest, for crying out loud.
No matter if youre trying to get lean or strong, an adequate rest is an integral part of the process for results.
In closing, this is not a definitive list, as this is not a one-size-fits-all schematic. Please use this as a bedrock for your weight-loss goals. Let this be your new basic baseline for fat loss. THE BASICS ALWAYS WIN.
Follow this link:
How To Cut Weight Safely - seattlepi.com (blog)