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Health practitioners believe that you may be misguided or not properly advised and that may prevent you from seeing the changes you are looking for.

New Delhi: Losing weight is a slow process no matter what age you try it. However, after you hit your 30s, your metabolism slows down, not bringing the desired results, despite all your efforts.

Health practitioners believe that you may be misguided or not properly advised and that may prevent you from seeing the changes you are looking for.

Here are a few common mistakes that you may be inadvertently making and not losing the weight you wanted.

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 dietician before starting any fitness programme or making any changes to your diet.

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Trying to lose weight? NEVER do these 5 things after 30 - Times Now

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Whether youre burning them or consuming them, most people are aware of calories and their role in weight management nowadays, but have you ever wondered which exercise burns the most calories?

Could a sweaty session on one of the best treadmills (opens in new tab) be the answer, or hitting the best yoga mats (opens in new tab) for an intense HIIT workout?

First it's important to understand what a calorie is, how calorie burn is measured, and the factors that will determine how energy-intensive a given activity is.

For the answers, we spoke to Dr Javier Gonzalez, an associate professor in Human Metabolism at the Department for Health at the University of Bath.

While we can find calories everywhere we look, from the best fitness trackers (opens in new tab) to the back of food packets, the actual definition of the term is often lost in translation.

A 2006 article on the "history of the calorie in nutrition", published in The Journal of Nutrition (opens in new tab), details how the calorie began as a unit of heat in France during the 19th century.

"A calorie is a unit of energy," says Dr Gonzalez. "Specifically, a calorie is the amount of energy required to heat one gram of water by one degree celsius (at a standard atmospheric pressure)."

Javier Gonzalez

Javier Gonzalez earned his PhD in Human Nutrition and Exercise Metabolism in 2010. He currently works as a senior lecturer at the University of Bath. His research interests focus on human fuel use; he received the Julie Wallace Award in 2018 in recognition of his work. He also serves on the editorial board of The Journal of Physiology and is an Associate Editor for the International Journal of Sport Nutrition & Exercise Metabolism.

It wasnt until the 20th century that it became entrenched in US popular culture as a unit of energy used when speaking about nutrition.

"In nutrition, we commonly measure the energy in food in kilocalories (kcals). For example, an average person in the UK might consume between 2000-2500 kcals per day," Dr Gonzalez says.

The number of calories a person will need each day will depend on several factors, including their age, height, build and activity levels.

As well as referring to energy coming into the body by way of food and drink, we also use calories as a way of quantifying energy expended through basal metabolic rate, NEAT (opens in new tab) and exercise. There are several methods of measuring this.

"The gold-standard laboratory measure involves sitting people in a room which measures the amount of heat they produce (known as direct calorimetry), but there is reported to only be one working direct calorimeter in the world currently," Dr Gonzalez says.

"The gold-standard measure under free-living conditions is a technique called doubly-labeled water, in which people drink a special water where the hydrogen and oxygen atoms in the water are 'labeled'. Measurements of these labeled hydrogen and oxygen are taken over a period of one-to-three weeks, and these can tell us the amount of carbon dioxide we have exhaled on average over that time period.

"This can be used to estimate total energy expenditure (calorie burn). Other methods include directly measuring the amount of oxygen we consume, or estimating movement with accelerometers and heart rate monitoring."

Heart rate and movement monitoring is how the best fitness trackers provide an estimate of your calorie burn during certain activities. These figures can be useful for giving you a rough idea of your total daily energy expenditure, but they tend not to be very accurate.

"The main factor that impacts our calorie burn at rest is the amount of muscle mass we have," says Dr Gonzalez.

When we exercise, the main factor then becomes the intensity and type of exercise. For example, exercises which use more muscle groups result in more calories being burned than those involving fewer muscle groups.

In addition, the more vigorous the intensity, the more calories we will burn. This is mainly limited by our fitness, so the people who can burn the most calories per minute are the elite endurance athletes."

Carrying on from his points above, Dr Gonzalez says the types of exercise that burn the most calories are intense activities that involve multiple muscle groups in the upper and lower body.

"Typically, whole-body exercises that involve weight-bearing and get us out of breath the most will burn the most calories, so running is probably the best example."

A report from Harvard Health Publishing (opens in new tab) went one step further, producing a chart containing the approximate calorie burn for 80 exercise methods, from gym activities like weightlifting (opens in new tab), circuit training and stationary cycling to sports including football, soccer and running. There are also 18 outdoor activities and everyday tasks such as sleeping, cooking, gardening and mowing the lawn included in the list.

The estimated calorie burn of taking part in the activity for 30 minutes has been calculated for a 125-pound, 155-pound and 185-pound person using the University of Rochester Medical Center Calorie Burn Rate Calculator (opens in new tab) and the Ace Fitness Physical Activity Calorie Counter (opens in new tab). Several of the activities also show different figures depending on a specified intensity.

Of the activities listed, cycling at 20mph burned the most calories in 30 minutes. A 125-pound person would burn approximately 495 calories, a 155-pound person would burn 594, and a 185-pound person would burn 693, the Harvard Medical School article states.

This high-speed bike ride was closely followed by running at 10mph, with 453 calories, 562 calories and 671 calories respectively. So, its no wonder treadmills and stationary bikes feature on our list of the best exercise machines to lose weight (opens in new tab).

Among the gym activities calculated, vigorous stationary cycling (on one of the best exercise bikes (opens in new tab)) had the highest figure, with a 185-pound person burning an estimated 441 calories in half-an-hour. Meanwhile, the most energy-draining outdoor activities were chopping wood and shoveling snow both burning 252 calories during 30 minutes of work.

One of the most common conversation topics to center around the calorie is weight loss. This is because we can use the number of calories we consume against the number of calories burned each day to determine our energy balance.

The main determinant of body weight in the long term is energy balance," says Dr Gonzalez."If calorie intake is lower than calorie expenditure (often referred to as a calorie deficit) then we will lose weight in the long-term."

It would seem logical, then, for anyone looking to lose weight to choose the most efficient calorie-burning activity possible when exercising. However, there are several further factors to consider, such as diet and activity levels outside of the gym.

"It is possible that the amount of calories burned during exercise could be offset by increased calorie intake," says Dr Gonzalez. Or, in other words, as we exercise more our appetite and consequent calorie consumption increases.

He adds: "In general, exercise isnt very effective for weight loss, but it does seem to help in preventing weight regain after weight loss."

A 2015 study published in the Progress in Cardiovascular Diseases journal found: "Substantial weight loss is unlikely to occur from a physical activity program unless the overall volume of exercise training is well above the minimum recommended levels." So the amount of exercise required to create a calorie deficit when working against a consistent diet could be too time-consuming for most people.

Dr Gonzalez encourages people to exercise for the multitude of health benefits it offers outside of weight management:"For health, it would be beneficial for people to include a wide range of exercises to gain the specific benefits that each can bring. For example, aerobic-type exercise like running can improve the health of the heart and circulatory system, whereas strength training can improve our general physical function and the health of our bones, tendons and muscles."

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Which exercise burns the most calories? - Livescience.com

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According to a nutritionist.

Souping is the new juicing. And, at first glance, this summertime trend sounds less extremeand tastierthan its liquid predecessor. Cmon, who doesnt love a good bowl of soup?

While theres no one way to get your slurp on, souping (a.k.a. soup cleanses) can range from simply incorporating a bowl of soup into your daily diet to eating, er, drinking, all of your meals in soup-form for days on end.

But will it help you lose weight? And is it even healthy? We turned to Nutritionist Alison Baldwin, to find out.

A soup cleanse, also known as souping, is a detox method where you eat nothing but soups for a set number of days. The theory behind soup cleanses is that by focusing on feeding the body nutrient-rich vegetables and broths in an easy to digest format it may help balance the digestive system.

Juice cleanses tend to recommend only drinking juice, removing food from the diet altogether, while souping involves eating healthy, nourishing and satisfying soup meals.

Most juices lack fibre, while soups include vegetables and many also provide protein from legumes and grains, plus great flavour from herbs and spices.

The ingredients used tend to make soup naturally lower in sugar, plus theyre a source of fibre, quality carbohydrates and can also provide some important vitamins and minerals.

It should be said that there is no scientific evidence to show that the body needs to be detoxed or cleansed, as the liver and the kidneys already do an great job in ridding the body of any toxins.

But a cleanse can remind us of how much better we feel when we eat a diet packed full of vegetables and limit highly processed foods.

To implement an effective soup cleanse its best to commit for a short, set period of time. The greatest benefits will be noticed 3-5 days after resetting your diet on low calorie, vegetable rich eating. At this point your body will have eliminated extra fluid, your appetite will have readjusted to smaller portions, sugar cravings will stop and bloated stomachs begin to ease.

The role of soup in weight management has been studied for many years. Research shows soups can be an effective strategy for managing weight. Broth and vegetable based soups are not only very low in calories, but the volume and fibre rich vegetable base means you get a filling meal for minimal calories. For this reason basing a couple of meals in your diet each week around soup is proven to enhance weight loss efforts.

Four ways soup can help manage body weight:

Decrease hunger Increase fullness Enhance satisfaction Reduce calorie intake

Steer clear of processed food with highly refined carbohydrates, such as pastries, muffins, confectionary and chips.Choose low calorie, vegetable-rich soups and broths rather than cream or meat-based soups that tend to be higher in saturated fat and sodium.

Replace coffee and caffeine rich drinks with water or herbal teas and avoid alcohol, high sugar fruit juices and smoothies.

Campbells Real Soup has a great offering of ready-to-go soups that can be consumed both hot and cold:

Pumpkin with Turmeric Tomato & Basil with Lentils Green Pea with Spinach Sweet Potato & Carrot with Coconut

You can also try Campbells Bone Broth from Free Range Chicken and Campbells Bone Broth from 100% Australian Beef.

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What You Need to Know Before Trying a Soup Cleanse to Lose Weight - Women's Health

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A LEADING expert has revealed the foods you should swerve at breakfast - and his own go-to meal.

Dr Michael Mosley, a TV presenter and weight loss guru, made the 5:2 diet famous, and has since created the Very Fast 800.

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He believes a low-carbohydrate, high protein diet, with intermittent fasting, is the most ideal diet to follow for weight loss.

On his website, Dr Michael revealed slimmers should start the day with eggs, as he does himself.

Boiled, poached, scrambled or as an omelette - they'll keep you feeling fuller for longer compared to cereal or toast, it says on his website, according to the Daily Express.

But he warned that people watching their weight should be careful about which meats they eat.

If youre having eggs every morning for breakfast, bacon sounds like the perfect addition.

However, processed meats should be eaten "sparingly" and "in small quantities", Dr Michael said.

The NHS and other health bodies agree, as research has consistently shown a link between foods such as bacon, sausages and ham with bowel cancer and heart disease.

Instead of bacon with your eggs, Dr Micahel would go for fish, such as salmon, which is both filling and a good source of omega-3 and 6.

But the worst choice for someone trying to lose weight is cereal, Dr Michael warned.

These are "laden in sugar", he said.

Sugar for breakfast can set you off on a rollercoaster of high and low blood sugar levels.

Although you might feel great for a while after eating sugar, it wont be long until you are reaching for another snack to pick you back up again.

Many people wont realise how sugary cereals are, because they are not obviously unhealthy like chocolate bars or biscuits.

Next time youre in the supermarket, look at the nutrition labels of boxes. If the label is red, it means it is high in sugar and will make up a large proportion of your daily target.

Dr Michael also said he avoids toast, which is a breakfast staple for many.

Bread isnt bad for you, however it does get broken down into sugars.

You can reduce its effect on blood sugar levels by eating it with some protein and fats, such as eggs or peanut butter - but try and stay away from the jam and chocolate spread.

Eggs, on the other hand, are a great way to start the day because, being high in protein, they are filling.

Theyre low in calories - around 80 per egg - so you can eat two or three for breakfast with the addition of other delicious and nutritious vegetables, such as mushrooms.

On top of that, they contain selenium, vitamins A, B12, B2 and B5.

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Im a diet expert heres the food you should swerve at breakfast if youre trying to lose weight... - The US Sun

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Its a major trend thats known by a lot of names.Time-restricted eating. Intermittent fasting. Eating windows. The Warrior Diet. The list goes on.

In case you havent heard of it, heres another term to add to your vocabulary: OMAD, or the one meal a day diet.

As the name implies, the OMAD diet consists of restricting your meals to once a day with no snacking in between. Its essentially a more extreme version of intermittent fasting, or IF, which involves restricted feeding times along with longer periods of fasting.

Is this style of eating restriction a good idea? Read on to learn the pros and cons of the OMAD diet.

As mentioned, the OMAD diet is an extreme form of intermittent fasting.For instance, one of the most common ratios for IF involves 16 hours of restriction with 8 hours of feeding time, also known as the 16:8 diet.

The OMAD diet lengthens the restriction time to essentially 23 hours, shrinking the feeding period to about an hour for a 23:1 ratio. Part of the gimmick of the OMAD diet is that you can theoretically eat whatever you want for that one hour window and still maintain or even lose weight. The diet has some high profile followers, including athletes like pro wrestler Ronda Rousey and former pro football player Herschel Walker.

Of course, these top-level athletes arent using their single meal to binge on candy and junk food. For instance, Walkers diet mostly consists of vegetables and bread, which affords him a lot of energy in the form of carbohydrates.

What does the research say about the OMAD diet? Honestly, not a lot. However, there has been plenty of research on intermittent fasting in general.

For instance, a 2021 study found that meal reduction to a single meal per day lowered total body mass and glucose levels, and didnt negatively impact physical performance during exercise.

A 2016 study of mice found that extended fasting with water was linked to a lower rate of diseases, including cancer and diabetes. Additionally, a small 2017 study of 10 people with type 2 diabetes illustrated that an 18 to 20 hour window of fasting each day led to better-controlled blood glucose levels. The reason for this may lie in the process of autophagy, which literally means self-eating in Latin. Autophagy is the process by which unused components within the cells are reused for cellular repair.

In other words, its kind of like your body recycling itself. Its a natural waste removal mechanism that breaks down and digests damaged, abnormal, or unused cells.As far as IF is concerned, as soon as you start consuming calories, the body stops digesting itself and instead focuses on digesting what youre putting in it, stopping the autophagy process.

However, there is a certain level of autophagy that happens naturally without deliberate IF practices. For instance, autophagy can be stimulated by: exercise sleep dietary restriction, including the ketogenic diet genetics

According to a 2021 review, autophagy is a crucial determinant of cellular health and organismal longevity, and impairment or imbalance in autophagy promotes pathological aging and disease.

On the other hand, not all the research on intermittent fasting and OMAD-like diets is favorable. For instance, a 2007 controlled trial showed that eating once a day was linked to an increase in blood pressure and cholesterol in middle-aged adults who were considered healthy and of normal weight.

However, the study also showed that body weight and body fat decreased in the subjects, likely due to changes in metabolic activity.

Other downsides of fasting may include: fatigue dizziness binge-eating difficulty focusing constipation headaches diarrhea nausea bloating malnutrition

When restricting your eating, its possible to get hangry (hungry-angry) as well as experiencing fatigue and even dizziness.Its also possible to engage in binge-eating if youre missing food for the remaining 23 hours of the day.

On top of that, fasting diets like OMAD can result in digestive issues, including bloating, gas, constipation, and diarrhea, especially if you arent getting a wide variety of foods and plenty of fiber.

When youre not eating for most of the day, you may also forget to drink. This is especially dangerous, as the human body can go an average of one to two months without food, but only three days without water. For children, those timelines are even shorter.

In rare cases, food restriction can result in malnutrition. If you adhere to a fasting diet like OMAD for an extended period of time and your diet doesnt contain enough micronutrients, its possible that you wont get enough nutrition.

This can be prevented by eating lots of whole foods like vegetables, fruits, grains, and health proteins and fats. However, you should never embark on an extended fast without approval and supervision from a doctor.

Experts agree that there are several categories of people who shouldnt participate in extended fasts like the OMAD diet.

These include people who are: pregnant breastfeeding kids and teens older adults who have compromised health, strength, or energy immunocompromised experiencing an eating disorder diabetic experiencing dementia have a history of traumatic brain injury

This list isnt exhaustive, and its always essential to talk to a doctor or healthcare professional about the kind of diet thats uniquely suited for your needsespecially when it comes to fasting.

The general consensus in the scientific community is that intermittent fasting and its cousins can offer health benefits.However, its always a good choice to consider your unique situation and needs before you start a diet like OMAD.Certain groups of people are better off avoiding fasting diets like OMAD, and speaking to a healthcare professional about whats right for you is a great first step.

In the meantime, you can start out with a less extreme form of intermittent fasting, like a 16:8 eating window, if you dont have any medical conditions that might be worsened by IF.

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Is The One Meal A Day Diet Safe? Heres What You Need to Know - Goalcast

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It's no secret that salad is one of the best possible meal choices you can make while trying to lose weight. But experts say it's what you put on your salad that countsand certain dressings can rack up the calories quick. According to Johna Burdeos, RD, homemade dressings tend to be your best bet because you get to control how much oil, salt, and sugar goes into them. That said, when you're looking for convenience, there are plenty of store-bought salad dressings that can be just as effective for weight loss.

As a general rule, dressings containing mayo, buttermilk, sour cream, or egg yolk, tend to be higher in fat and calories (think: ranch and creamy Caesar).

"It's also best to avoid brands with long lists of preservatives since highly-processed foods have been associated with weight gain and other chronic diseases," says Sara Chatfield, MPH, RDN at Health Canal. "Instead, look for oil-based vinaigrettes made with oils high in healthy mono-unsaturated fatty acids and limited added sugars or preservatives."

By the waywhile fat-free dressings may seem like an ideal choice, Sheri Kasper, RDN, CEO and co-founder of FRESH Communications, doesn't recommend them. Often, these dressings are loaded with sodium, sugar, and artificial ingredients to compensate for the lack of fat and flavor.

With all that in mind, here are some low-cal, healthy salad dressings you can feel good about pouring. And while you're at it, avoid these Worst Salad Dressings on Store Shelves.

PER 2 TABLESPOONS: 35 calories, 3.5 g fat, 0 mg cholesterol, 200 mg sodium, 2 g carbs (1 g sugar), 1 g protein

"Cleveland Kitchen's salad dressings are phenomenal for weight loss because they are uniquely made with fermented veggies, so they pack a gut-healthy punch," says Kasper. "Emerging research suggests that gut health is linked to weight loss, so the fact that these dressings can offer gut support gives them a leg-up in the weight loss department."

This miso jalapeo dressing is loaded with flavor, which means a little goes a long way. That makes it even more remarkable that it only contains 35 calories, 1 gram of sugar, and 3.5 grams of fat per serving. It's also surprisingly versatile: try it in grain bowls, sandwiches, and even stir-fries.

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PER 2 TABLESPOONS: 120 calories, 12 g fat (1.5 g saturated fat), 0 mg cholesterol, 180 mg sodium, <1 g carbs (0 g fiber, 0 g sugar), 0 g protein

This salad dressing is Whole30-approved, Paleo-friendly, and keto-certifiedbut that's not all. Jillian O'Neil, RD and founder of Eat.Train.Love.NYC, notes that she loves Primal Kitchen's dressings because they also double as marinades.

Made with wholesome ingredients like heart-healthy avocado oil, coconut aminos, spicy tarragon, and Dijon mustard, this dressing is as good for you as it tastes. It also contains no sugar, gluten, dairy, or soy.

PER 1 TABLESPOON: 80 calories, 9 g fat (0.5 g saturated fat), 0 mg cholesterol, 65 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

This dressing gets O'Neil's seal of approvalnot only because it contains just six ingredients, but also because it's all organic, gluten-free, sugar-free, and dairy-free. It happens to be vegan, Whole-30 approved, and keto-friendly, too.

But make no mistakethis lemon garlic dressing is super flavorful, thanks to the addition of mustard seed and spices. Light, citrusy, and refreshing, it's perfect for backyard barbecues and summer picnics.

PER 2 TABLESPOONS: 50 calories, 4.5 g fat (0.5 g saturated fat), 0 mg cholesterol, 280 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 0 g protein

With red bell peppers, sweet basil, and a dash of Romano cheese, this vinaigrette is bursting with authentic Northern Italian flavorit's perfect for drizzling onto pasta salads, wraps, and grilled vegetables alike.

"You can easily find this one at major grocery stores," says Burdeos. "And it only contains 50 calories and no sugar per serving."

Did we mention there's also only 1 gram of carbs and 4.5 grams of fat per serving, too?

PER 2 TABLESPOONS: 100 calories, 10 g fat (1 g saturated fat), 0 mg cholesterol, 60 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 0 g protein

While this dressing may contain 10 grams of fat per serving (13% of your DV), Chatfield still names it a top pick since it's extremely low in saturated fat, sugar, sodium, and carbohydrates.6254a4d1642c605c54bf1cab17d50f1e

The main ingredients in this vinaigrette are simple: balsamic vinegar, expeller-pressed canola oil, honey, stone-ground mustard, and sea salt. Still, it boasts a surprisingly pungent taste and creamy texture, which means you don't need to use much to liven up your salad.

PER 2 TABLESPOONS: 70 calories, 7 g fat (1 g saturated fat), 20 mg sodium, 4 g carbs (2 g sugar), 0 g protein

This particular vinaigrette promises a range of health benefits, thanks to the addition of heart-healthy extra virgin olive oil, gut-friendly apple cider vinegar, and other nutritious ingredients like coconut liquid aminos and organic garlic.

One 2014 review in the European Journal of Nutrition even found that olive oil consumption may help to promote weight loss.

"It's low in added sugar, saturated fat, sodium, and preservatives, and only has 70 calories per serving," adds Chatfield.

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Poha has low calorie count and is also easy to digest along with being a great probiotic

Representational image of Poha dish. Wikipedia

What we eat truly has a great impact on our body weight. And, losing those extra kilos is definitely not an easy task.

However, breakfast is an important element of our entire weight loss journey. One reason is that it helps to start the day on a healthy note, motivating us to keep up the momentum.

Wondering if this is difficult?

Well, not for us as Indians as we all know India as a nation offers varied, and delicious cuisines. The fact that some of these can easily be termed as healthy breakfast options makes our weight loss journey a lot more easier. Low in calories and high in fiber is a combination that could be tried as you plan your diet.

In the world of healthy eating, fat is generally considered to be unhealthy. It is a general belief that consuming fat not only leads to weight gain but also leads to a number of diseases. So minimising fat consumption is a must if you really want to lose weight.

Here are some of the breakfast options that you should surely consider as you pledge to lose weight:

Poha: Poha has low calorie count and is also easy to digest along with being a great probiotic. Poha helps to achieve a healthy gut, which ensures that there is no unnecessary weight gain.

Yogurt: Creamy, delicious and satisfying, yogurt is an excellent addition to a weight loss diet. In particular, Greek yogurt consists of a high chunk of protein in every serving, making it a good option for losing weight.

Kiwis: High in vitamin C, vitamin K and potassium, the nutrient profile of Kiwis is very good. They are high in fibre too. Kiwis are believed to contain a particular type of fiber called pectin, which is believed to enhance the feelings of fullness and thus aids in weight loss.

Dalia: Dalia is an Indian superfood that is high in fibre. You may make it sweet and salty, according to your choice. But when consuming it to lose weight, its best to cook Dalia with vegetables.

Banana: High in fibre and low in calories, bananas are a great alternative to sugary meals that are high in calories. Having it in the morning can help you curb your cravings.

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5 Healthy breakfast options to help you lose weight - Firstpost

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It's so easy to get caught up listening to what may or may not work for other individuals at the gym. But we spoke to an expert and are here today with some facts that you can listen to and learn from, along with the worst workout myths you need to stop believing right now.

We chatted with Dr. Mike Bohl, the Director of Medical Content & Education at Ro and a certified personal trainer, who reviews some of the most common myths when it comes to working out, and are here to set things straight. Dr. Bohl points out, "There are many different ways to work out, depending on your goals. Common goals include building muscle, losing weight, maintaining a baseline level of functionality, perfecting a specific type of athletic performance, and more. The best workout for you may not be the best workout for somebody else if you each have different goals."

Whether you're here to learn about burning fat or building a six-pack, we're going to share some interesting facts and bust some myths. Before we begin, let's stress that the most important component of working out is to identify what works best for you, and you should never hesitate to discuss any concerns or confusion with a personal trainer. In the meantime, read on to learn some interesting facts and unhealthy workout myths.

Many individuals are believers in spot training, which is the ability to focus your weight loss on one or more specific parts of your body, and this is one of the super common workout myths. Dr. Bohl provides an example, saying, "[Some people think that] doing an arm workout will decrease arm fat, or doing crunches will decrease belly fat. But the way the body burns fat and turns it into energy doesn't work this way." He adds, "When you work out and burn calories, you lose fat from everywherenot just from the fat that's closest to the muscles you used."

Related: Fitness Mistakes at 50 That Prevent You From Losing Weight, Says Trainer

Many cardio machines have a setting dubbed the "fat-burning zone," which typically correlates to your heart rate range. Many individuals think that staying within this "fat-burning zone" is the most productive way to drop excess weight (and that losing weight is not as efficient when going higher than this zone). Dr. Bohl sets things straight, revealing, "It is true that lower-intensity workouts burn a higher relative percentage of fat than higher-intensity workouts (higher-intensity workouts burn a higher percentage of carbohydrates). But when it comes to the total number of calories burned over a period of time, you still burn more fat calories when working out at higher intensities." Lesson learned!

Okay, sit-ups and crunches can definitely help sculpt and tone your ab muscles, but a six-pack? Well, Dr. Bohl says that has more to do with the percentage of body fat you have. He explains, "While a good ab workout doesn't hurt, it's dieting and losing the layer of fat that sits over the abdominal muscles that are the best ways to get visible abs."

Related: The Worst Wellness Myths To Stop Believing Right Now, Says Expert

It's no secret that sticking with a regular workout is an excellent way to stay fit, avoid disease, enhance cardiovascular health, and torch more calories. But Dr. Bohl points out, "When it comes to weight loss, the biggest impact actually has to do with your diet rather than how much you exercise." He adds, "Exercising does contribute to weight loss (and having more muscle mass also burns more calories), but being mindful of how many calories you're consuming matters more."6254a4d1642c605c54bf1cab17d50f1e

It's important to know that there are many different ways to estimate your body composition. For instance, Dr. Bohl says you can try a body fat scale, which runs "an electric current through your body"; skinfold calipers, which pinch the skin in different parts of your body; hydrostatic weighing, which is a method of being weighed while you're underwater; and take circumference measurements of various parts of your body.

Dr. Bohl informs us, "Measuring body mass index (BMI) is one of the most popular. The benefit of using BMI to estimate body composition is that it's easyBMI is calculated as a person's weight in kilograms divided by their height in meters squared." He adds, "BMI is also used in the medical field to determine whether somebody is underweight, healthy weight, overweight, or has obesity. But while BMI is perhaps the easiest way to estimate body composition, it isn't necessarily the most accurate. For example, BMI can't distinguish between weight that comes from muscle or weight that comes from fat. So somebody who is very muscular may have a high BMI even though they actually have a low body fat percentage."

The last of the workout myths has to do with static stretching. It's a fact that stretching is an important part of fitness. Stretching it out can better your range of motion, posture, and overall performance. But Dr. Bohl explains that there are different kinds of stretching. He says, "Static stretchingthe type of stretching you do when you move into a position and hold it for at least 30 secondsisn't actually the type of stretching that people should do before working out. Instead, before working out, people should do dynamic stretching. Dynamic stretches are active movements that put muscles through their ranges of motion and get them ready for a workout. It's after a workout, during the cool-down period, that static stretching can be beneficial for the body and reset the muscles."

Alexa Mellardo

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6 Unhealthy Workout Myths You Need To Stop Believing, Expert Says Eat This Not That - Eat This, Not That

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After giving birth to my daughter and becoming a mother in 2015, walking became somewhat of a staple for me. I began simply walking with her in the stroller and it led to something so much largeran entire shift in my lifestyle for the better. Walking was my first step toward building a healthy life Im proud of.

Walking makes me feel better in lots of ways: It helps me decompress after a long day and its a great way to get in some physical activity: You dont even realize that you are technically working out, but you are definitely getting physical benefits from it, and its probably one of the easiest things that anyone can do.

Feeling inspired to start walking? Register for our free virtual 5K walk on Saturday, October 1, 2022 and become a part of a community of thousands of walkers! Have your own walking story? Wed love to hear it! Tell us here for a chance to win a Nathan gift card.

After I began walking with my daughter back in 2015, I thought to myself: You know what, I want to go out and start running. And so I started running with her. I noticed a lot of physical changes in myself and was already losing weight from walking, which really inspired me to try running to kick it up a notch. For the last few years Ive been running more and more, and now I do more of a run-walk. So, Ill run for a certain amount of time, followed by walking. That method balances out well because it allows me to catch my breath, but then also lets me push myself, too. Im even running marathons!

Just as walking led to running, it also led to me to take charge of my health in other ways. I began weightlifting, which I really enjoy, and Im also working on my nutrition to improve my blood work. I struggle with my iron levels, which I think is common for a lot of female athletes, and I also struggle with my cholesterol.

Thankfully Ive been working with a nutritionist to improve my bloodwork by figuring out which foods to eat. Now, I eat a lot more fruits and vegetables, really focusing on dark, leafy greens, and avoiding processed foods. I wont lie and say I dont eat foods that are bad for you, but I do limit those more and more, and try to eat more of the good stuff. And its helped a lot. I focus on hydration, too, and swear by the Nathan Sports hydration packsI got my first one because of the cute color, but its really comfortable and now Im a Nathan ambassador. I love their other products now too!

Sometimes there are days where Im not the most motivated. On those days what helps me is knowing that I always feel so much better after I go out for a walk or a run. And Im grateful that I get to do it. And Im always grateful that I went out there and finished it.

My daughter is 7 years old now, and I have a 5-year-old too, and I want to show my kids forms of exercise that make me feel good, versus trying to over-complicate things. The kids love when we go to the trackthey like to walk around and sometimes even have little races with one another.

Whatever my walks look like, Im always happy to get out and do it. Sometimes I walk with my dog for about a mile, and others I go for an hour-long walk to nearby trails, which helps me decompress and relax at the end of a long day. Walking in the evening is especially nice, whether Im alone with a podcast or my music, or if Im walking with my husband and chatting about our days.

Having people around like my husband who are so supportive is also something that keeps me going. I distinctly remember a walk with my husband where I was debating signing up for a marathon. I was feeling nervous and wondering how I would balance marathon training with my two kids going to school and myself going to school for marketing. We were just taking a walk and talking about all of that, and my husband told me to just go for it. He said that I could put my mind to anything, and if I really wanted it, I would do it. And that he would support me along the way.

Social media is also a really powerful tool for me, too. It helps motivate me and also helps keep me accountable. It creates this sense of community where we are all inspiring each otherit helps me a lot, and it feels good to know that my posts motivate others to get out there, too.

I am so glad that I started walking back in 2015 and that something so simple led to so many important, healthy habits that have changed my life for the better. Walking is something I am grateful for, and if there were any words of wisdom I would give to others looking to begin their walking journey, they would be: Just go out there and do it! Youll never know what you can do unless you try. So, just get out there and see how you feel afterwards. And if you enjoy that feeling, then keep doing it.

Read more from the original source:
How Walking Helped Me Stay in Shape and Live a Healthier Life - Prevention Magazine

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Getting into that dream shape is what we all desire. Workouts, strict diets, giving up on food- we try every possible means to be fit and healthy. Although these methods help to shed off some extra kilos, the unwanted weight comes back again.

But all we need is a permanent solution for our weight loss, be on track and be the healthiest version of ourselves. So, if you are looking for a permanent solution to this recurring problem, follow nutritionist Nicky Sagars easy and simple tips. Her effective and easy-to-follow tips have been favorites among her followers. Nicky Sagar strongly focuses on setting realistic goals for weight loss and also providing solutions that are practical and can fetch long-lasting effects.

Here are Nicky Sagars amazing tips to lose weight permanently

1. Be consistent

Being consistent with your diets and workout sessions are of utmost importance when it comes to losing weight permanently. Most of us lose track or feel demotivated after one or two months. Hence, the weight comes back easily. Choose workouts and diets that you can follow that are practical. Also, every day working out for 30-40 minutes is better than doing a rigorous 2-hour workout for just a week. Always choose consistency over quick results and you will see how weight maintenance becomes a cakewalk.

2. Focus on mindful eating

If you feel that you have done an hour-long session of Zumba and now you can munch on your favorite snack, then you are far away from your dream shape. Ensure to focus on mindful eating that can help you become fit and healthy. Also, since nutrition plays a huge role in weight loss, it is very important to eat a balanced diet. Avoid highly processed food that contains a high amount of sugar and saturated fat, packaged foods like chips, and frozen foods. Opt for homemade foods which are high in protein and low in calories.

3. Walk your way

Walking can be one of the best physical activities that have a huge positive impact on weight loss. Even if you are unable to devote time to a workout session, a 30-minute walk can be extremely effective in managing and maintaining your body weight. Go for a walk in the morning or in the evening, park your car a little bit far and walk that way, opt for walking while going to a grocery store, etc. Try to include walking in your everyday activity and you will be amazed to see the results.

4. Say no to snacks

Snacking throughout the day is really harmful to your weight. Try to avoid fried snacks as much as possible. Snacking after dinner is the most dangerous as it quickly adds body weight. Keep cashew, almonds, dates, or fruits like apples, or oranges with you, and if you feel a bit hungry munch on them instead of biscuits, chocolates, or chips.

5. Early morning detox

Start your day with a detox drink to see great results in your weight loss journey. Also, ditch tea or coffee first in the morning as they can alter your alkaline balance in the stomach and cause acidity. Drink a plain glass of water, followed by fruit, or drink some lukewarm water mixed with honey and lemon. They help to release toxins from your body and aids in permanent weight loss.

So, what are you waiting for? Its time to stop worrying and include these superb easy and simple tips by Nutritionist Nicky Sagar to lose weight permanently.

Instagram: https://instagram.com/28_dayshealthychallenge?igshid=YmMyMTA2M2Y=

Go here to see the original:
Looking For A Permanent Solution To Lose Weight? Follow These Easy And Simple Tips By Nutritionist Nicky Sagar - Outlook India

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