Search Weight Loss Topics:

Page 293«..1020..292293294295..300310..»

Home » Page 293

Actor David Harbour vowed to never lose weight for a role again.

If theres one thing season 4 of Stranger Things taught the actor who stars as Jim Hopper in the hit Netflix show its to not toy with his weight.

The latest season of the show sees Hopper imprisoned in a Soviet labor camp in the 1980s.

For his scenes, Harbour lost a whopping 80 pounds in eight months by intermittent fasting and taking up Pilates.

I was about 270 [then], and when we shot season four, I was around 190, he toldBritish GQ.

However, it seems as though it wasnt the best of experiences, admitting, I dont think Ill ever do that again.

The actor said he gained it all back for his upcoming film Violent Night, in which he plays Santa Claus.

But now, yeah, never again. The prosthetics are too good, Harbour added.

In September, Harbour said he discovered the ultimate weight-loss tip.

Its just not eating, he told Page Six with a laugh. Its amazing. You try to do all these different things, the protein and the this and that, and then you just stop eating and you lost weight.

Harbour joked that putting on weight is my favorite thing, adding, Im really good at it.

And when it came to his weight loss methods, the actor said, I think youll see, nutritionally, its not very good for me, mentally and nutritionally.

Here is the original post:
David Harbour says he'll never lose weight for a role again after 'Stranger Things' - New York Post

Read More..

It's safe to say we're in the age of the air fryer. For those who have a deep love of making fried foods toasted to perfection, but don't want the mess of oils and grease, an air fryer can really save the day.

The household countertop appliance uses high-speed fans that circulate hot air evenly to create a crisp exterior on foods, which is similar to the effect of deep-frying. This can result in a healthier method for adding a crunchy texture to your favorite eats. However, the benefits of using an air fryer also come with a few downsides that you may not have considered before.

Here are some of the surprising effectsboth positive and negativeyou can experience when cooking with an air fryer. And next, don't miss 22 Meals to Melt Belly Fat in 2022.

First, let's start with the obvious. Cooking with an air fryer can help make your meals healthier because you're not using any additional oils, which can add an excessive amount of fat. Fats contain more than double the calories (per gram) as carbohydrates and proteins, which isn't ideal if you're looking to prioritize a healthy lifestyle or lose weight.6254a4d1642c605c54bf1cab17d50f1e

Luckily, you can still enjoy flavorful, crispy foods with an air fryer and avoid the extra calories that come with frying. One hundred grams of traditionally battered and deep-fried chicken breast contain 13.2 grams of fat, but, cooking with an air fryer can significantly cut down that fat content by using 50 times less oil, Healthline reports. Therefore, you can cook food to a preferred texture and the final product will hold substantially less fat and calories.

Sign up for our newsletter!

When you cook fish at high temperatures in an air fryer, you run the risk of inducing the formation of cholesterol oxidation products (COPs).

Studies have found that COPs are created because the cholesterol in fish breaks down during the cooking process. High cholesterol levels, as well as exposure to COPs, has been linked to cardiovascular disease, cancer, and other diseases.

It's important to note that research shows this factor strictly applies to cooking fish products.

Unlike a hot oven or loaded stove, an air fryeralso known as a convection ovencontains its temperature and won't spike your energy bill.

If you're utilizing the oven often and/or for long periods of time, you're going to be using up a notable amount of natural gas and electricity. According to CNET calculations, air fryers cost only about 25 cents per hour of cooking compared to the 40 to 50 cents a gas or electric oven costs. On average, the energy efficiency is about 50%, and with the current status of inflation, this may be an important quality when deciding if an air fryer should have a special place in your home.

RELATED:16 Crispiest Comfort Food Recipes to Make in Your Air Fryer Tonight

No one should ever have to endure the consequences of food poisoning. Unfortunately, the reason this may happen when cooking with an air fryer is that most directions on the back of food packaging are meant for the temperature and abilities of a deep fryer.

A 2019 study in the Journal of Food Protection compared the levels of salmonella in frozen breaded chicken strips that were cooked in an air fryer, a deep fryer, a toaster oven, or a conventional oven. The researchers found that the air fryer and toaster oven didn't eliminate the bacteria as effectively as a deep fryer did.

It's not uncommon to use the air fryer for other foods outside the realm of fried chicken, french fries, or mozzarella sticks. Throwing vegetables in the air fryer can not only give them a more versatile texture and taste, it can also preserve certain nutrients that tend to be compromised during other cooking methods.

Due to the low-fat heating process of a convection oven, one study found that vitamin C, vitamin E, and polyphenols (micronutrients that naturally occur in plants) were retained in veggies (such as fresh potatoes) at a much higher rate compared to other cooking appliance alternatives (deep-frying and microwaving).

These results were attributed to a decrease in the use of oils and a lower risk of fat oxidationor the breakdown of fatty acids and deterioration of food. Using an air fryer can help protect the nutritional integrity of a home-cooked meal, plus, your ideal foods can remain crispy and tastefully potent with every bite.

Jordan Summers-Marcouillier

See the article here:
5 Surprising Effects of Cooking With An Air Fryer Eat This Not That - Eat This, Not That

Read More..

Tracy Connelly has been released from prison (Picture: Mirrorpix / ITV / PA)

Baby Ps mum, Tracy Connelly, has allegedly been told to change her appearance upon being freed from jail.

Connelly, 40, was jailed in 2009 for causing or allowing the death of her 17-month-old son Peter at their home in Tottenham, north London, on August 3 2007.

Yesterday, the Ministry of Justice confirmed her release from prison.

The Parole Board decided Connelly was suitable for release in March having previously rejected three bids in 2015, 2017 and 2019.

The board reached its decision after hearing that Connelly is now considered to be at low risk of committing a further offence and that probation officers and prison officials supported the plan.

She was previously released on licence in 2013, but recalled to prison in 2015 for breaching her parole conditions.

Now, it has emerged Connelly was told to change her appearance before being set free.

Insiders at Low Newton prison near Durham, where Connelly was being held, claim she was advised to lose weight and dye her hair to prevent herself from being recognised in public, The Mirror reports.

But a fellow inmate claimed she looked just the same but a bit fatter when she was released earlier this week.

A source told the newspaper: She just walks about singing and dancing. They were all fed up with it, even the prison officers.

She was taken out on the prison bus. She knew it was happening but nobody else did.

She got taken out into town and let out to do arts and crafts and other inmates were made to speak to her. If they refused theyd get into trouble too and get reprimanded and lose their privileges.

They didnt want to talk to her. They hated it.

Connelly will be subject to 20 licence conditions, including having to wear an electronic tag and disclose all her relationships.

She will also have her Internet use monitored and be forced to obey a curfew.

Her release from prison comes after failed attempts to prevent her from being freed.

Within hours of the Parol Board announcing its decision in March, deputy prime minister Dominic Raab attempted to block the move.

Tracey Connellys cruelty was pure evil, which is why I strongly opposed her release, he said.

The decision to let her out demonstrates why the Parole Board needs a fundamental overhaul, including a ministerial block, to protect the public and keep dangerous offenders off our streets.

Mr Raab asked the board, which is independent of the Government, to re-examine the decision under the so-called reconsideration mechanism.

However, his application was refused.

Get in touch with our news team by emailing us atwebnews@metro.co.uk.

For more stories like this,check our news page.

Read the original post:
Baby P's mum 'told to lose weight and dye hair' after prison release - Metro.co.uk

Read More..

To properly grow and develop, your body needs human growth hormone (hGH). This is a peptide hormone produced in the tiny part of your brain called the pituitary gland. Although hGH plays its most crucial role during childhood and adolescence, it continues to maintain healthy tissues and organs throughout your life. Because of that, hGH levels that are lower or higher than typical can lead to health problems both in children and adults.

As often is the case with such complicated machines as our bodies, hGH does not act alone. A molecule called the growth hormone-releasing hormone (GHRH) controls hGH by releasing it from the pituitary gland into the bloodstream. If your blood test indicates low levels of hGH, your doctor may recommend injections of a synthetic form of GHRH, called sermorelin.

Keep reading to learn more about sermorelin, its benefits and risks, and when to consider using or avoiding sermorelin injections.

Sermorelin is used to diagnose and treat poor growth in children. Its also sometimes used off-label to treat hGH deficiency in adults. Some research has suggested that it can be beneficial in people with certain recurrent brain tumors.

Children usually benefit the most from sermorelin. One older study reported that a daily injection of sermorelin increased growth rate in 74 percent of children after just 6 months.

Studies investigating benefits of sermorelin in adults are scarce, but researchers have observed that sermorelin injection increases hGH levels in the bloodstream. These findings have led to widespread claims that sermorelin is an anti-aging therapy that can restore your bodys natural hGH production. Indeed, some older research suggests that sermorelin may increase:

However, definitive research to support the anti-aging effect of sermorelin is lacking. The use of sermorelin in healthy adults to reverse the effects of aging and in bodybuilding remains controversial.

Although long-term risks of sermorelin use are not known, its usually well-tolerated. However, as with any synthetic drug, its possible to have an allergic reaction. Let your doctor know about any allergies before taking this medication.

If you notice any of the following symptoms of a severe allergic reaction, call emergency medical services or go to the nearest emergency room:

The most common side effect of sermorelin is caused by its injection under your skin. You may experience any of the following at the site of injection:

These reactions are typically short-lived and disappear without any action. As you get better at self-administering the shots, these symptoms may stop for good.

Other, much less common side effects of sermorelin may include:

Sermorelin may interact with other medications. Drug interactions that may interfere with sermorelin include:

Make sure to let your doctor know about any medications and supplements you take (including vitamins) before starting sermorelin treatment.

Children and youths with poor growth are the primary candidates for sermorelin injections. In this group, sermorelin can help with both diagnosis and treatment of hGH deficiency.

Adults with diagnosed hGH deficiency can also benefit from sermorelin, according to older research. Healthy adults sometimes use this therapy for anti-aging and for bodybuilding; however this use remains controversial due to the scarcity of scientific evidence.

People with certain medical conditions may require additional screening before taking sermorelin and sometimes should avoid this therapy. These conditions include:

You dont need to visit a doctors office for sermorelin injections. Instead, you can self-administer injections at home. Sermorelin is injected subcutaneously, which means under the skin.

To prevent contamination, wipe the rubber vial stopper with an antiseptic before puncturing it with the needle. When injecting, target the fatty tissue just below the skin. Many people inject their stomach or thigh. To avoid bruising and soreness, its best to switch up the location of the injection site. Ask your doctor to show you the best injection technique.

Sermorelin is administered once a day, ideally at night. Your doctor will determine your dosage and length of treatment based on your individual factors.

You may be wondering: If the purpose of sermorelin therapy is to increase the levels of hGH hormone, why cant you just inject hGH? The answer is that many people do. In fact, research suggests that genetically engineered hGH is an effective treatment for both poor growth in children and hGH deficiency in adults. Unfortunately, hGH therapy is associated with numerous risks and side effects. Therefore, it may not be appropriate for some people.

Sermorelin helps your body produce more hGH. Children with growth delays and adults with hGH deficiency may benefit from this therapy. Although some healthy adults take it to prevent aging and for bodybuilding, there is no definitive research suggesting that sermorelin is effective for either of these purposes.

Although this medication is usually well-tolerated, tell your doctor about any allergies and medical conditions you have as well as medications and supplements you take. Check in regularly with your doctor while youre taking it.

See the article here:
Sermorelin Therapy Benefits, Uses, Side Effects, Risks, More

Read More..

Sermorelin vs Ipamorelin

Sermorelin and ipamorelin peptides are very similar in many ways. Despite their similarities, however, these two peptides are different enough that their applications can be tailored for specific needs. Both peptides stimulate the natural secretion of growth hormone, but they do so via different receptors. As a result of their effects on growth hormone (GH) levels, Ipamorelin and Sermorelin both cause increased fat burning and muscle building, enhanced long bone growth, decreased inflammation, and improved wound healing. However, their actions via different receptors result in these two peptides having slightly different ancillary effects.

Sermorelin vs Ipamorelin: Receptor Science

Sermorelin is an analogue of growth hormone-releasing hormone (GHRH) and binds to the GHRH receptor (GHRH-R). Ipamorelin, however, is a ghrelin analogue and binds primarily to the growth hormone secretagogue receptor (GHS-R). While both peptides can be referred to under the umbrella category of growth hormone releasing peptides, their different receptor binding preferences mean they have different effects on GH levels.

At baseline, Sermorelin potentiates GH release and helps to extend GH highs. It is best thought of as extending GH peaks and prolonging the amount of time that GH levels are elevated while preserving the normal ebb and flow (pulsatile secretion) of GH throughout that day. Ipamorelin, on the other hand, is better thought of as dramatically raising GH levels, sometimes by as much as 13 times above baseline levels. Ipamorelin has dramatic, but short-lived effects on GH levels.

Sermorelin and Growth Hormone Potentiation

The GHRH-R is the primary receptor on the anterior pituitary gland for controlling growth hormone release. When stimulated, it causes the release of growth hormone. Research shows that Sermorelin binding to the GHRH-R is effective at concentrations as low as 0.4x10-15M[1]. This makes Sermorelin an extremely potent GHRH agonist and approximately 50 times more potent than naturally occurring GHRH. This is the reason that it was originally referred to as a super-active analogue of growth hormone releasing hormone[2].

Interestingly, Sermorelin tends to not cause massive increases in GH levels when it is administered. It does, however, augment the duration of GH release. That is to say, while Sermorelin definitely increases GH levels, its primary effect is to extend the duration of GH release, helping to maintain peak levels for longer periods of time[3]. By extending the release of GH, Sermorelin does, in fact, raise GH levels but it also smooths out the peaks of GH release and widens them a bit. This does not, however, obliterate the normal pulsatile secretion of GH, which is important for minimizing side effects. In fact, Sermorelins biggest benefit is the fact that it preservers the normal physiologic pattern of GH release, thus mitigating side effects like swelling, joint pain, and excessive long bone growth[4].

Ipamorelin and Growth Hormone Peaks

Ipamorelin (as well as ghrelin) is an amplifier of GH pulsatility and is speculated to play a role in creating a set point for insulin-like growth factor 1 levels[5]. Research has shown that subcutaneous administration of Ipamorelin causes an intense spike in growth hormone levels just 5-15 minutes after injection followed by a relatively rapid decline. Thus, ipamorelin does not really potentiate GH secretion like Sermorelin does. Instead, ipamorelin is better thought of as boosting maximum levels of growth hormone output for a very short duration of time. Depending on when and how ipamorelin is administered, this could mean augmenting peak GH levels or raising trough levels. Thus, timing of ipamorelin administration can, to some extent, affect the peptides effects.

Ipamorelin, at its ED50 (50% of the maximum effective dose), causes plasma GH levels to increase to approximately 65 ng/mL in animal models. Normally, growth hormone levels in men are below 5 ng/mL while in women they are below 10 ng/mL. This means Ipamorelin administration raises GH levels by anywhere from 6.5 to 13 times the maximum level. In children, growth hormone levels range from 0-20 ng/mL based on age. Ipamorelin has a short half-life of two hours. When administered, it causes maximum GH release after about 40 minutes followed by an exponential decline[6].

This rapid on, rapid off property of Ipamorelin is a holdover from its natural counterpart, ghrelin. Recall that ghrelin and Ipamorelin can both stimulate appetite. This occurs via binding to the GHS-R and subsequent release of neuropeptide Y. Given that it takes time to eat and digest food, it makes sense that ipamorelin would have its maximum effects approximately 40 minutes after injection (or release in the case of ghrelin). This gives the peptide its best chance of making using of nutrients for building muscle, bone, connections between neurons, and more.

Sermorelin vs Ipamorelin: Structure and Route of Administration

Sermorelin is made up of the first 29 amino acids from the much larger, naturally occurring GHRH peptide. It is the smallest fraction of GHRH than retains all of the properties of the parent molecule. Weighing in at 3357.9 g/mol, Sermorelin is a relatively large, heavy peptide that must be injected sub-cutaneous to be absorbed. It is not orally bioavailable. As a result of its large size, Sermorelin has a more significant three-dimensional structure than Ipamorelin and is thus is a little less stable in terms of storage half-life.

Source: PubChem

Ipamorelin is substantially smaller than Sermorelin at just5 amino acids and 711.868 g/mol. It is a derivative of GHRP-1, which is itselfa derivative of met-enkephalin. Though the most common route of administrationfor Ipamorelin is via sub-cutaneous injection, the peptide is also orallyactive and can even be absorbed though the nasal mucosa.

Source: PubChem

Ipamorelin vs Sermorelin: Lean Body Mass

Both Sermorelin and Ipamorelin favor the development of lean body mass over fat mass, but Sermorelin is the more potent of the two. This arises from the fact that Sermorelin is both a growth stimulator and a fat burner while Ipamorelin is a more general growth stimulator. That is not to say that Ipamorelin isnt effective, it is, but ipamorelin isnt as strictly favorable of lean body mass deposition as Sermorelin. This difference arises from the fact that Ipamorelin is a ghrelin analogue and ghrelin favors food intake in general. Its growth hormone boosting properties shift the overall balance away from fat deposition and toward lean body mass deposition, but the Ipamorelin peptide is best thought of as a general weight boosting peptide while Sermorelin is best thought of as a more exclusive booster of lean body mass. In fact, Sermorelin is often referred to as a lipolytic or fat-burning peptide.

Both peptides stimulate the development of bone and other connective tissue, but Ipamorelin appears to have the advantage in this realm. In fact, ipamorelin is so effective in boosting bone density and mineralization that it has been investigated as a potential treatment for corticosteroid-induced bone loss as well as osteoporosis[7], [8].

When it comes to muscle growth, Sermorelin is probably the big winner, though this can be debated endlessly. Sermorelin not only boosts muscle hypertrophy and hyperplasia, it reduces fat mass and thus causes a shift in body chemistry toward lean body weight. In other words, Sermorelin will always favor the production of lean body mass even if diet is not perfectly geared toward muscle development. Ipamorelin, on the other hand, is more of a mixed bag. It will always cause muscle growth, but ipamorelin may channel some of those calories into fat deposition as well.

Ipamorelin vs Sermorelin: Anti-Aging Properties

Both Ipamorelin and Sermorelin, via their GH releasing potential, have potent anti-aging properties. Sermorelin, however, is the clear front runner in this particular face off. Sermorelin has been shown to improve joint function, skin thickness, skin collagen structure, wound healing, cardiac fibrosis, strength, and metabolism. According to Dr. Richard Walker, Ph.D., of the International Society for Advanced Research in Aging, Sermorelin helps to preserve more of the growth hormone axis than most other GHRH analogues, resulting in a more youthful hormone profile. In other words, if you took profiles of GH biochemistry throughout an individuals lifetime, you would find that Sermorelin tends to dial back that chemistry to a more youthful setting.

Ipamorelin as Pain Reliever

One of the biggest differences between Ipamorelin and Sermorelin lies in the fact that Ipamorelin triggers the release of neuropeptide Y. This peptide is an important neurotransmitter in the control of appetite and food preference, but it also plays an important role in how we perceive pain. In fact, the connection between food and good feelings is likely due, in part, to the effects of neuropeptide Y.

Research in rats indicates that Ipamorelin may help to reduce pain perception by has much as 2-fold. This is particularly true of visceral pain, which is to say stomach pain. Visceral pain is difficult to treat, so ipamorelin offers a potential starting point for understanding how to better control the pain associated with conditions like irritable bowel syndrome, Crohns disease, ulcerative colitis, and more. There are also potential applications in neuropathic pain syndromes like diabetic neuropathy and degenerative disk disease[9].

Sermorelin and Sleep

Research in rats shows that Sermorelin is an effective regulator of the sleep cycle. Sleep and aging go hand int hand, with one affecting the other such that older people often have less adequate less restful sleep. Sermorelin appears to achieve its sleep benefits by regulating orexin release from specialized neurons in the brain. Orexin is an important neurotransmitter in sleep regulation and Sermorelin appears to boost orexin secretion. This leads to an increase in non-REM slow-wave sleep, which is associated with more restful sleep, improved immune function, better wound healing, and happier mood[10], [11]. Its effects on sleep may be one of the reasons that Sermorelin is a potent anti-aging peptide.

Sermorelin vs Ipamorelin: Summary

Sermorelin peptides and Ipamorelin peptides are more similar than they are different, but that doesnt mean there arent distinctions between these two growth-promoting peptides. Practically speaking, Sermorelin is the all-around peptide. It promotes lean body mass gains, boosts fat burning, and fights the effects of aging. It is also a more holistic simulator of the GH axis and, as such, helps the body to maintain youth-like patterns of GH secretion.

Ipamorelin is the more potent of the two peptides. Its effects are large, but relatively short-lived. Ipamorelin is a gainer peptide. It builds lean body mass, but also builds overall body mass. It is a potent stimulator of bone growth and has some pain fighting properties as well.

There has been some research investigating the effects of combining Sermorelin and Ipamorelin. Because these peptides affect two different receptors, their actions when combined tend to be synergistic. Unfortunately, the research in this area is limited, so there isnt a great deal of data on how the combination of these two peptides can help to improve appetite, alter body composition, fight off cardiovascular disease, slow the progression of aging, and promote general good health. In the end, both Ipamorelin and Sermorelin have been studied extensively, but individually, for their significant impacts on GH. Both peptides are effective, but have slightly different ancillary effects that have driven researchers in different directions as they explore potential applications for ipamorelin peptides and sermorelin peptides.

Resources

[1] M. L. Heiman, M. V. Nekola, W. A. Murphy, V. A. Lance, and D. H. Coy, An extremely sensitive in vitro model for elucidating structure-activity relationships of growth hormone-releasing factor analogs, Endocrinology, vol. 116, no. 1, pp. 410415, Jan. 1985, doi: 10.1210/endo-116-1-410.

[2] V. A. Lance, W. A. Murphy, J. Sueiras-Diaz, and D. H. Coy, Super-active analogs of growth hormone-releasing factor (1-29)-amide, Biochem. Biophys. Res. Commun., vol. 119, no. 1, pp. 265272, Feb. 1984, doi: 10.1016/0006-291x(84)91647-4.

[3] A. Grossman et al., Responses to analogues of growth hormone-releasing hormone in normal subjects, and in growth-hormone deficient children and young adults, Clin. Endocrinol. (Oxf.), vol. 21, no. 3, pp. 321330, Sep. 1984, doi: 10.1111/j.1365-2265.1984.tb03477.x.

[4] R. F. Walker, Sermorelin: a better approach to management of adult-onset growth hormone insufficiency?, Clin. Interv. Aging, vol. 1, no. 4, pp. 307308, 2006, doi: 10.2147/ciia.2006.1.4.307.

[5] Y. Sun, P. Wang, H. Zheng, and R. G. Smith, Ghrelin stimulation of growth hormone release and appetite is mediated through the growth hormone secretagogue receptor, Proc. Natl. Acad. Sci. U. S. A., vol. 101, no. 13, pp. 46794684, Mar. 2004, doi: 10.1073/pnas.0305930101.

[6] J. V. Gobburu, H. Agers, W. J. Jusko, and L. Ynddal, Pharmacokinetic-pharmacodynamic modeling of ipamorelin, a growth hormone releasing peptide, in human volunteers, Pharm. Res., vol. 16, no. 9, pp. 14121416, Sep. 1999, doi: 10.1023/a:1018955126402.

[7] N. B. Andersen, K. Malmlf, P. B. Johansen, T. T. Andreassen, G. rtoft, and H. Oxlund, The growth hormone secretagogue ipamorelin counteracts glucocorticoid-induced decrease in bone formation of adult rats, Growth Horm. IGF Res., vol. 11, no. 5, pp. 266272, Oct. 2001, doi: 10.1054/ghir.2001.0239.

[8] J. Svensson et al., The GH secretagogues ipamorelin and GH-releasing peptide-6 increase bone mineral content in adult female rats, J. Endocrinol., vol. 165, pp. 56977, Jul. 2000.

[9] E. N Mohammadi, T. Louwies, C. Pietra, S. R. Northrup, and B. Greenwood-Van Meerveld, Attenuation of Visceral and Somatic Nociception by Ghrelin Mimetics, J. Exp. Pharmacol., vol. 12, pp. 267274, 2020, doi: 10.2147/JEP.S249747.

[10] B. S. Shepherd et al., Endocrine and orexigenic actions of growth hormone secretagogues in rainbow trout (Oncorhynchus mykiss), Comp. Biochem. Physiol. A. Mol. Integr. Physiol., vol. 146, no. 3, pp. 390399, Mar. 2007, doi: 10.1016/j.cbpa.2006.11.004.

[11] A Good Nights Sleep, National Institute on Aging. http://www.nia.nih.gov/health/good-nights-sleep (accessed Nov. 22, 2020).

Products available for research use only:

Excerpt from:
Sermorelin vs Ipamorelin: Best Guide in 2022 - PeptideSciences.com

Read More..

The first of your two days of cardio should be a high-intensity interval training, or HIIT. Steady-state cardio does have a place in your routine (well get there), but dont forget that intensity is your friend.

"This is going to incite way more fat loss than just steady-state cardio," says Rosante. "When you're working in that high-intensity threshold you're not only burning a lot of calories during the workout, but you raise your metabolic rate significantly afterwards." Your body will need to work harder and longer to return to a resting state, burning more calories in the process.

What to do:

Choose an activity you like as a templatemaybe it's running, cycling, or bodyweight moves (burpees, anyone?). Whatever it is, push as hard as you possibly can for 30 seconds, then back off for a rest period. How long you rest will depend on your fitness level. If youre just starting, you may want to try a 2-to-1 rest-to-work ratio, says Rosante (so, 30 seconds of work followed by 60 seconds of rest). Then you can reduce your rest time every week. You could also try Tabata intervals once you get comfortablethats 20 seconds of extremely hard work to 10 seconds of rest. Whatever you choose, repeat that work/rest circuit until your 20 minutes are up.

Steady-State Cardio 35 to 45 Minutes 1 Day Per Week

Gary Burchell / Getty Images

And heres your second day of cardio. This time its all about that long, slow burn. Steady-state cardio raises the heart rate, speeds recovery, and improves your body's ability to use oxygen properly, says Rosante. All movement is great movement!

What to do:

Whatever you want! Running, rowing, swimming, hiking, kayaking...the list goes on. Anything that gets your heart rate up but you can still carry a conversation through, says Rosante.

Active Recovery 2 Days Per Week

Idea Images / Getty Images

Two days out of your week will be active recovery daysthis is when your body has a chance to rest up and rebuild muscle fibers that youve been tearing during your workouts (this is where you really get stronger).

"You want to lay off those heavy workouts in favor of just some gentle movement, says Rosante. Key words: gentle movement. An active recovery day isn't a free pass to lie on the couch and do nothing. "Movement helps increase blood flow, driving more oxygen rich blood to your muscles to speed recovery," he explains. "Faster recovery could equal faster results."

So as long as you're moving around a bit, you're good to go. If theres something you really love to do, go do that. If you just want to go for a walk, do that. And if you just want to hang out, do that! Enjoy your life.

Related:

Read more from the original source:
Weight Loss Workout Plan: Your Weekly Fitness Plan To Lose Weight | SELF

Read More..

When you're on your weight loss journey, it can sometimes be difficult to focus on eating solely healthy foods. However, just because you're watching what you eat, does not mean that you can't enjoy a small indulgence now and then. Chocolate, in particular, is a delectable sweet treat that you can enjoy in moderationeven when you're trying to lose weight.

There are various types to choose from, so when deciding on which will coincide with your weight loss efforts, how do you know which chocolate to choose from? Well, according to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, the #1 best chocolate to eat for weight loss is your favorite type!

"The best chocolate to eat for weight loss is the one you most enjoy," says Dr. Young.

This doesn't mean that all chocolates are healthy. Dr. Young believes that the dark variety is the healthiest as far as chocolates go. This is because dark chocolate contains the highest levels of antioxidants, including polyphenols, flavonols, and catechins, out of all types of chocolate. These antioxidants may help protect the cells in your body against free radicals that can lead to heart disease and cancer. They may also reduce inflammation and regulate blood pressure.

Sign up for our newsletter!

However, for sustainable weight loss, Dr. Young advises treats to her clients and recommends that they pick something they love.

Treating yourself to your favorite foods actually may help aid in weight loss. This is because you are not depriving yourself of what you love, which otherwise may lead to quitting your diet or binge-eating unhealthy foods. Instead, you are focusing more on portion control and becoming more conscious of what you're eating.

In fact, according to the Mayo Clinic, it is possible to eat your favorite foods and still lose weight. Aside from portioning out your snack, the clinic recommends savoring the flavor. Many times, especially when we're hungry, we tend to inhale our food. The food is quickly gone, and not only did you not eat it slow enough to feel satisfied, but you also didn't taste the food.

Instead, try eating your chocolate slowly. The Mayo Clinic suggests sitting down with your chocolate and taking one small bite at a time. Then, keep each bite in your mouth for a few moments before swallowing. Lastly, notice the rich flavors, creamy textures, and overall sweetness. This allows you to actually enjoy what you're eating. Being mindful is going to help you slow down and not overindulge.6254a4d1642c605c54bf1cab17d50f1e

"So, pick the chocolate that gives you the most pleasure and stick with no more than a 1-ounce portion to help keep your calories in check," advises Dr. Young.

Kayla Garritano

Read more:
The #1 Best Chocolate for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

Read More..

Potato is a common ingredient in many fattening foods but surprisingly they can aid in your weight loss journey too considering the vegetable king has resistant starch and fibre that can keep you full for longer periods. Studies show that potatoes can lead to shrinking of fat cells and high potassium in them can also prevent water retention which helps maintain healthy weight. However, if you are planning to shed kilos by munching on chips and French fries, it is not going to help and you will end up expanding your waistline. Having potatoes that are baked, boiled or roasted instead of deep-fried is the key. (Also read: Work-from-home snacks: Popcorns to roasted chickpeas; 7 healthy recipes for mid-meal cravings)

"Potatoes are good source of energy and are termed as a starchy vegetable as they are rich in starch. The resistant starch found in potatoes acts as a prebiotic and improves gut health. On the other hand, the resistant starch has more insoluble and soluble fibre which helps in treating constipation, irritable bowel syndrome, etc. This also helps in burning fat to an extent," says Greata Sherene Robinson, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai.

Robinson says how healthy a potato can turn depends on what is being added to the recipe and how it is cooked. According to the nutritionist, the healthy options of cooking potatoes are baking, boiling and roasting.

What makes French fries and aloo tikki unhealthy

"Deep fried foods like French fries have more fat than the potato from which it is being made thus making it an unhealthy way of consumption as it gets deposited in our body as saturated fat and also alters lipid levels on a longer run when consumed frequently," says Robinson.

Greata Sherene Robinson suggests some healthy potato recipes that will also aid weight loss.

Baked herbed potato wedges

Ingredients

Potatoes 3

Olive oil 2 tbsp

Garlic (dry roasted and powdered) 1 tsp

Oregano tsp

Chili flakes tsp

Dried mixed herbs tsp

Ground pepper tsp

Salt to taste

Method

Slice the potatoes in shape of wedges and boil them for 10 minutes.

In a bowl add olive oil, with these add all the other ingredients (spices) as mentioned above.

Mix the above mixture with the sliced potatoes and sprinkle salt.

Place them on a baking tray with the skin side facing down.

Bake them for 45-55 minutes at 425 degree Fahrenheit.

Bake until they turn golden brown and serve them along with mustard sauce.

Sprinkle some chopped coriander leaves and finely chopped dry roasted garlic for enhanced flavour.

Makes a yummy evening snack and can be consumed by everyone.

Potato salad

Ingredients

Boiled and cut potatoes 1 bowl

Olive oil 2 tbsp

Garlic powder tsp

Lemon juice glass

Grounded black pepper tsp

Sesame seeds 1 tsp

Spring onions (leaves) chopped

Cucumbers (chopped) bowl

Onion (chopped) 1

Raw mango (chopped) 1 tbsp

Dressing

Cream 2 tbsp

Mustard sauce 1 tbsp

Salt

Black pepper

Milk 1 tsp

Method

Peel, wash, cut and boil potatoes in lightly salted water. Strain the potatoes and put them in a bowl.

Marinate the potatoes with 2 tbsp olive oil, 2 tbsp lemon juice, tsp garlic powder, tsp salt, tsp ground pepper and sesame seeds.

Add some chopped spring onion leaves, cucumbers and some onions, raw mangoes and mix them well.

Mix them and add salt and wait until they are completely combined.

Whisk all the ingredients from the dressing list and make a paste.

When the potatoes are cool, add the above dressing and mix.

Garnish them with some coriander, dill and parsley leaves.

This can be consumed for people who wants to work on weight loss and also is an energy dense salad; it will keep you satiated.

Spiced baked potatoes

Ingredients

Potatoes 3

Butter 1 tbsp.

Salt

Chilly flakes 1 tsp

Pepper 1 tsp

Garlic (chopped) 1 tsp

Sesame seeds (grounded) -1 tsp

Oregano 1 tsp

Coriander leaves fistful

Dill leaves 1 tbsp

Method

Cut the potatoes into thin slices

After that slit them into tiny cubes.

Take some butter and add chilly flakes, oregano, sesame seeds, coriander leaves, dill leaves, garlic and mix them well.

Coat them above the cut potatoes

Bake them for 35 minutes at 180 degree Celsius.

Sprinkle some salt, pepper and coriander leaves and the yummy potato bakes are ready.

This can be had as a healthy substitute for your French fries and other fried cravings and this makes a healthy evening snack option.

Potato soup

Ingredients

Potato boiled and mashed 4

Carrot (chopped) 1 cup

Onions (chopped) 1

Corn (boiled) 2 tbsp

Peas (boiled) 2 tbsp

Minced garlic 2 tsp

Milk cup

Salt and pepper

cup yogurt

Butter 2 tbsp

Method

In a large bottom pan, add butter and when its melting add some onions, corn, peas, and carrots and mix well.

When its soft enough, add garlic, pepper and salt and continue stirring.

Then add some milk and allow it to cook well.

After the texture is thick add the boiled potatoes and keep stirring to prevent lumps.

Add some yogurt on top and mix it.

Add in more salt and pepper if required and take it off the heat.

Garnish some carrots, peas, corn and coriander leaves and serve it hot.

This makes a good appetizer and is a healthy calorie dense meal which helps in reducing your cravings and also keeps you full for a longer time.

Mashed potato pancakes

Ingredients

2 cup mashed potatoes

cup whole wheat flour

2 eggs

Garlic

Salt

More:
Healthy and delicious potato recipes that will help you lose weight quickly - Hindustan Times

Read More..

Losing extra pounds is not about perfection. Its about effort. And when you finally bring that effort into your daily routine thats where transformation happens and you get the desired result. Weight loss does not start with dieting or enrolling in a gym, it begins in your head with a decision that you make.

There are several non-health professionals out there who share bizarre weight loss advice, which is useless and risky at the same time. These unauthentic weight plans will not only harm your body but can also lead to depression. Always remember that weight loss is all about hard work, it is not some magic that will happen overnight by consuming some medicine or just from starving.

Many people try very hard to lose weight, yet they are unable to do it. Here are some weight loss suggestions that will assist you in losing weight quickly and will also guide beginners from making certain mistakes due to a lack of knowledge.

Here are crucial aspects you should keep in mind during your weight loss journey.

The first thing you should do before starting strict dieting and workout is to get a full body checkup. Sometimes weight gain is due to different health reasons which need medical care. So, you should find out the actual reason first.

The best thing for a body is drinking plenty of water. Increase your water intake so that you can get rid of the toxins present in your body. It will also make your stomach full and you will have fewer food cravings. In addition, it will maintain a glow on your face.

There are certain food products that are considered good fats like fish, nuts, olive, and coconut oil. You can have them in moderate quantity for better results.

For beginners, it is hard to start straight away from the gym. So, start your plan with walking which is the best source of keeping yourself fit and losing some extra pounds. Slowly you can begin with jogging, running, swimming or gym.

Dieting doesnt mean you are on a hunger strike. Being hungry will only make your body weak and can also have several side effects. Minerals, iron, protein, and vitamins should always be included in your diet. Consult a good nutritionist and prepare a diet chart which will help in shunning extra kilos in a healthy way.

Experts suggest that stress is the key reason for several health problems which also include obesity. So, keep yourself stress-free and take adequate rest and sleep to keep your mind healthy. As a healthy mind leads to a healthy body.

Read more here:
6 Things to keep in mind while losing weight - Web News Observer

Read More..

Parade.com has an extensive editorial partnership with Cleveland Clinic, consistently named as one of the nations best hospitals in U.S. News & World Reports annual Americas Best Hospitals survey. Click here to learn more about our health reporting policies.

Taking diet pills, exercising around the clock, engaging in restrictive eating habits and following trendy diets promising to speed up metabolism are just a few of the methods people use to drop weight fast. While a tempting concept, most experts maintain that rapid weight loss is neither healthy nor sustainable, and even somewhat deceiving.

There is a long and short answer to the question, How much weight can you lose in a week? Sure, if you stop eating altogether and amp up exercise, you can lose up to 30 pounds in a week. How much weight should you aim to lose in a week? The majority of expertsincluding the Centers for Disease Control and Preventionunanimously agree that an average of one to two pounds of weight per week is a healthy weight loss goal. In fact most of them, including Jenna Kilgore, MS, NASM CPT, FNS andNoom Coach, maintain that suddenly losing a lot of weight is less sustainable than slow and steady weight loss.

What happens when you lose weight too fast? Overall rapid weight loss may include side effects such as headaches, dizziness, fatigue, constipation, hair loss, muscle loss and even gallstones, notes Keri Gans, RDN, a nutrition consultant and the author of The Small Change Diet.

Related: 13 Reasons Why You Arent Losing WeightPlus, Expert-Backed Tips on What to Do About It

Dr. Wajahat Mehal, MD, PhD, weight loss expert with Yale Medicine and director of the Weight Loss Program and professor at Yale School of Medicine, suggests looking at the big picture, focusing on how much weight you can lose overall versus how much weight you can lose in a week. Total weight loss with lifestyle intervention is generally 3-4% of starting weight, he explains.

There are a number of factors that contribute to weight loss, which may result in a more rapid or gradual weight loss. Weight loss is a complicated process, kind of like putting a puzzle together, adds Kilgore. In other words, you may be able to lose more or less than the average one to two pounds per week due to these variables.

Kilgore explains that someone who is starting off at a higher BMI is more likely to lose more weight in a week than someone with a lower one. Additionally, while science has concluded that muscle doesnt actually weigh more than fat (a pound of muscle weighs the same as a pound of fat) it is denser. This is why most health and fitness experts rely more on body composition measurements than simply the weight on the scale.

Water weight is more of a sign of quick weight loss than sustained weight loss, explains Gans. Since our body is made up of 60% water it is not uncommon to see weight fluctuations from one to five pounds in a given day. Bottom line: You shouldnt consider water weight loss true weight loss, because it will come back as soon as you hydrate.

Related:Every Quote Chrissy Metz Has Said About Her Weight Loss Journey

When attempting to lose weight, most people focus on calorie intake. While seriously restricting caloric intake will inevitably lead to rapid weight loss, experts suggest taking a more moderate and sustainable approach with your total number of calories consumed per day dependent on how many you burn. For example, a more active person who is regularly exercising needs more calories than someone who is sedentary. However, overall a 500 calorie deficit per day should lead to one pound per week of weight loss, maintains Gans.

A doctor or weight loss expert can help you determine a healthy deficit goal using bioimpedance analysis, or BIA, which uses factors such as your muscle mass and basal metabolic weight to figure out what your caloric deficit should be.

When it comes to sustainable weight loss and food, calories arent the only thing that matters. Nutrition is the most important aspect of a healthy weight, stresses Dr. Mehal. Without changing the home food environment it is very difficult to have significant weight loss.

In the Dietary Guidelines for Americans 20202025, the USDA explains that a healthy eating plan is not only one that stays within your daily calorie need but involves fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, protein-rich food including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Related:Can You Eat Too Much Protein?

Movement is essential in any wellness journey. Finding ways to move throughout the day, whether that be short bursts or longer, more intentional workouts, or both, can have a lot of benefits, says Kilgore. Exercise is very beneficial for health even without weight loss, reminds Dr. Mehal. Not only does it help burn calories, but promotes mental and physical health, releasing feel-good hormones. It can cause a boost of endorphins that can also domino into our other choices too, Kilgore adds.

Related:Best Free Workouts

Sleep has a big impact on our overall health, Kilgore maintains. In fact, multiple studies, including one from July 2011 published in Current Opinion in Clinical Nutrition and Metabolic Care, link decreased quality and quantity of sleep to obesity.

When we dont get enough sleep, we may find ourselves hungrier and more often craving our comfort foods, she explains. We also tend to have lower energy, which can impact our daily movement, our motivation, etc. A good nights rest is paramount, especially when working on a weight loss goal.

While stress is normal, too much stress can wreak havoc, specifically on our hormones. A prolonged increase in cortisol is linked to abdominal fat storage, Kilgore explains. Not only can stress affect our hunger and fullness cues which can lead to overeating, it can also result in reaching for those comfort foods and ignoring portion sizes. Chronic stress often shows up as a plateau in progress, she says.

In order to maximize weight loss in the healthiest and most sustainable way possible, follow these expert-endorsed weight loss tips.

Fibrous foods are your friend when it comes to sustainable weight loss, says Gans. Fiber-rich carbs, such as 100% whole grains, fruits and veggies, take longer to digest in the body than refined carbs causing more satiety at mealtimes, she says.

Instead of ditching your favorite foods, Gans suggests modifying them. For example, dont stop eating pasta, and instead try to make it healthier. Swap your go-to huge bowl of fettuccine Alfredo, for a healthier dish with one-cup cooked pasta tossed with sauted spinach and grilled shrimp. Or, instead of eating a whole pizza topped with sausage and pepperoni, limit yourself to two slices with spinach and mushrooms, supplementing it with a large mixed green salad on the side. Want French fries with the burger? Go for it, but perhaps lose the bun, she advises.

Trying to eat healthy 100% of the time is unrealistic and unwarranted, says Gans. Instead, focus on a more realistic and smarter approach, such as making healthy choices 85% of the time, and allowing yourself to indulge in whatever you wish the remaining 15%. Dr. Mehal agrees that mindset is key. Most people have too high expectations and then feel as though they have failed, he states.

Related:How Long Does It Take to Lose Weight On the Keto Diet?

Gans also suggests creating most of your meals with the plate method in mind, filling your dish up with one-half veggies, one-quarter carbohydrate, and the remaining one-quarter protein and a fat serving. By default, your portions will be more in check and the protein and fat will help fill you up, she says.

The more water you drink, the less you will eat, maintains Gans. Many times individuals confuse thirst for hunger. Simply try and stay hydrated by drinking more water and/or unsweetened, low-calorie beverages, she suggests.

Kilgore stresses the importance of staying connected to the whys instead of the hows. Remembering why losing weight or reaching our goals is important can go a long way, she says. Motivation can be fleeting and that is one of the biggest challenges we see. When a motivational low hits, it can be hard to power forward. Learning to navigate those ebbs and flows will be valuable in the long run.

Its so important to have a strong support system to reach your weight loss goals. The process can feel lonely at times, Kilgore explains. She suggests building up a support system of family members, friends, coaches, and anyone who can help provide motivation and accountability.

Get good vibes and health tips delivered right to your inbox!

Remember that there is not a one-size-fits-all approach to weight loss and how much weight you can lose in a week. Everyones journey to weight loss is their own, notes Kilgore, who recommends keeping the focus on sustainability over speed. Consistency is a huge factor since this journey can take time and patience to put all of the puzzle pieces together, which can be really mentally trying. Of course, weight loss is not a linear process so pauses, ups, and downs are totally normal along the way! Its important to look for an overall downward trend.

Next up, read about a delicious and filling 7-day meal plan that will supercharge your weight loss efforts

More here:
How Much Weight Can You Lose In a Week?

Read More..

Contact Us Today

Page 293«..1020..292293294295..300310..»

Home » Page 293