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Like millions of other people around the world, Carlos Oliveira was no stranger to weight gain and low levels of activity during the pandemic. After joining a gym and hiring a trainer to get back in shape, Oliveira shared the surprisingly simple steps that helped him lose more than 70 pounds and get into the best shape of his life.

During the second lockdown in the UK, I was feeling really low: Id been drinking too much, not watching what I ate, and generally sitting around the house. Id had a personal trainer before, but at that point itd been about two years since Id really been in the gym. My weight had crept up from 95 kg (209 pounds) to more than 115 kg (253 pounds). My clothes no longer fit and I felt lethargic, totally low-energy.

As someone who has always struggled with my weight, I felt like Id worked really hard to get to where I could feel relatively good about myself, only to see it all slip away. I was snappy with my wife and kids and I can see now that it was really because I just felt frustrated and unhappy with myself.

I felt like I needed something to kick-start me again and provide some accountability for what I was doing to my body. A friend of mine had been through the Ultimate Performance process a couple of years previously and so I reached out to her to ask if she would recommend it. I got a resounding yes, so I signed up with Ultimate Performances Manchester gym.

Pre-transformation, I actually dont think my diet was terrible. Breakfast would be a bowl of cereal with milk and a couple of pieces of toast with peanut butter. Then for lunch, Id have something like a tuna wrap, and dinner would have been whatever my wife was making for the kidspasta, fish pie, lasagne, all pretty hearty (and carby) stuff. The big difference is that with dinner I would probably have had a couple of glasses of red wine with maybe a large glass of whisky in the evening.

Courtesy of Carlos Oliveira

During the program, I got very clear guidance on revamping my diet, with calorie and calorie and macro targets for training and non-training days. The biggest change was really reducing carb intake and ramping up the protein. Eggs, chicken, and tuna were pretty much on the menu every day in order to hit my protein target of 175g per day.

So Id start the day with greek yogurt with berries and honey, followed by a mid-morning bagel with three scrambled eggs and smoked salmon. Id have chicken stir fry for lunch. For dinner, I had a meal prep service that offered a range of main meals around the 500 kcal mark and all with fairly balanced macros e.g. (50g carb / 20g fat / 30g protein). And if I wanted to snack, Id have something high in protein, like cooked chicken pieces, low-fat cheese, or a tin of tuna.

I trained at UP three times a week. The training was generally strength-based, working my full body in each session. Outside of UP, I was back to playing football a couple of times a week post-lockdown and also trying to get a ride in each week on my turbo trainer over the winter.

I got used to some new moves in the gym, too. Pendulum squats really challenged me, with a combination of strength and endurance requirements that make them feel pretty rough. Walking lunges go in that bracket too. Chin-ups are also tough, but beneficial; I struggled to do three reps when I first started, and by the end was able to do weighted sets and really saw the benefits in the definition of my back.

I think the biggest thing I learned in the gym was quality over quantity. We would do six or seven exercises, with three sets of each in the eight to ten rep range. He really focused on getting the correct form for each movement and ensuring that every rep counted.

From a food perspective, it was really just about keeping things simple and making sure I was hitting my macros. I pretty much gave up alcohol entirely over the transformation and generally didnt go down the "cheat meal route. Even if I was eating out I would try to make the best choice I could.

Over eight months, from September 2021 to April 2022, I lost 35 kg (77 pounds), getting down to the 83 kg (182 pounds) mark. My body fat dropped from around 40 percent at the beginning to nine percent. Its hard to know just how much muscle I gained, since some of it was already there, just hidden by fat.

This transformation has definitely been about more than the physical benefits. Ive had to throw away my entire wardrobe. I bought new clothes that I previously would never have thought Id be able to fit into. Whilst its not great for the wallet, the boost to my confidence has been huge.

Courtesy of Carlos Oliveira

Being happier with myself definitely has a big impact on both my work and home life and my general energy levels are so much higher.

My family and close friends knew that I was training, and definitely noticed and commented as they saw the weight begin to come off. However, I think everyone was shocked when I shared the photos from my shoot on Instagramto be honest, I was pretty shocked myself when I saw them! When you are so focused on the path in front of you and taking those small steps, you can really lose track of just how far youve traveled. Thats one good reason to take pictures.

I genuinely feel like the hard work really starts here. My biggest goal right now is to keep my weight stable. I'm into a solid routine of self-training three times a week. Once I feel established and stable in that, Id like to start looking at building more muscle with a focus on my arms.

I think success in a transformation like this comes down to being honest with yourself about whether this is something you really want. You have to want it. If you do, and you are willing to commit to the process and follow the program, then you will astonish yourself with what you can achieve. As told to Jesse Hicks

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The Realistic Plan That Helped This Guy Lose 77 Pounds and Get Shredded - Men's Health

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Patients

Data were collected from the Iranian National Obesity Surgery Database (INOSD)12 and all surgical procedures were performed at a tertiary, academic and accredited IFSO-EC bariatric surgery center.

All the patients who had undergone OAGB from September 2014 to January 2017 were evaluated. During this time, 1356 patients had undergone OAGB, including 73 cases as conversion surgery. A total of 29 patients had undergone conversional OAGB following SG due to weight regain or incomplete weight loss. We only included the 23 patients who had completed their 5-year follow up (Fig.1).

Flow chart of the patients participated in the study.

Prior to the conversional OAGB, all the patients were evaluated by a Multidisciplinary Team (MDT) and an esophagogastroduodenoscopy (EGD) was performed on them.

SG failure was taken as weight loss failure or weight regain and was defined as an unsatisfying weight loss (EWL<50% in 1year)13, a BMI greater than 35kg/m2 after reaching the appropriate weight, or 25% EWL increase from the nadir weight14.

The data registered at the time of SG and OAGB included age, gender, weight, height, nadir weight, BMI, percent excess weight loss (%EWL): %EWL=[(Initial Weight)(Post-Op Weight)]/[(Initial Weight)(Ideal Weight)]14 and conversion indication.

Obesity associated medical problems included type-2 Diabetes Mellitus (DM), arterial Hypertension (HTN), dyslipidemia, Obstructive Sleep Apnea (OSA) and GERD, weight indicators and obesity associated medical problems outcomes were evaluated 1, 2, 3 and 5years after the conversion to OAGB. The changes in obesity associated medical problems were classified in five categories: no change, remission, improvement, new onset and recurrence, which were assessed according to standardized outcomes reporting in metabolic and bariatric surgery14.

DM remission was defined as HbA1c<6%, FBG<100mg/dl) in the absence of anti-diabetic medications. HTN remission was taken as being normotensive (BP<120/80) without antihypertensive medications. Dyslipidemia remission was confined to normal lipid profile (LDL, HDL, Cholesterol, TG) without medication usage. GERD remission was defined as the absence of symptoms with no medications14 and the GERD score was assessed using the GERD-Q questionnaire15 in these patients. The patients with GERD score more than eight points were evaluated by EGD. DM improvement was defined as statistically significant reduction inHbA1c and FBG or decrease in antidiabetic medications requirements. HTN improvement was taken as a decrease in dosage or number of antihypertensive medications or decrease in systolic or diastolic blood pressure (BP) on the same medication. Dyslipidemia improvement was confined to decrease in number or dose of lipid-lowering agents with equivalent control of dyslipidemia or improved control of lipids on equivalent medication14.

All of the surgeries were carried out by two senior surgeons of one bariatric surgery team. For these surgeries, the surgeon stands in between the patients legs in the French position. OAGB was performed with five trocars laparoscopic technique. The patient was administered general anesthesia. First, the His angle was released and adhesiolysis was performed. Then, the gastric pouch was constructed along the lesser curvature beginning from the distal part of the crows foot to the angle of His and if the sleeve tube was dilated, the pouch was trimmed on a 36 Fr calibration tube and the remnant was excised. Then, gastrojejunostomy was carried out with a 3040mm anastomosis length in the posterior wall of the pouch side to side with the jejunum with a biliopancreatic limb (BPL) of 180cm for BMIs under 50 and 200cm for BMIs of 50 and over by a linear stapler. The enterotomies were closed with one-layer absorbable suture (PDS 2-0). Finally, after obtaining a negative air leak test, a drain was placed for the patient. The average of operation time was 70min.

On the first postoperative day, after the methylene blue leak test and clear liquid tolerance, the drain was removed and according to Enhanced Recovery after Bariatric Surgery (ERAS) protocol the patient was discharged16.

The research followed the tenets of the Declaration of Helsinki. The Ethics Committee of Iran University of Medical Sciences approved this study (IR.IUMS.REC.1399.801). Accordingly, written informed consent was taken from all participants before any intervention.

The mean, standard deviation (SD), percentage and 95% confidence interval (CI) were reported for the description of the data. Repeated measurements were used to assess the trend of changes in weight, BMI, %TWL and %EWL after conversion surgery. Friedmans test was used for changes in the pattern of obesity associated medical problems during the time. The level of statistical significance was taken as P-value<0.05. All the analyses were carried out in SPSS version 25.0 (Chicago, Illinois, USA).

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Five-year outcomes of one anastomosis gastric bypass as conversional surgery following sleeve gastrectomy for weight loss failure | Scientific Reports...

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2. Atkins diet - 67.9 percent positive feedback

One review compared seven popular diets and found that Atkins was most likely to result in significant weight loss after six to 12 months.

Plus, 75 percent of the studies indicated that Atkins may be effective for long-term weight loss.

The Atkins diet is low-carb, with the theory that as a person reduce carbs, their body will be prompted to use fat for fuel, resulting in weight loss from this fat-burning metabolism.

Researchers say people should expect to see significant results within 14 days of starting the diet.

A person on the meal plan will eat fruits, vegetables, whole grain, low-fat dairy foods, poultry, fish, nuts, and beans, but they will limit their intake of red meat, fat, sugar, and salt.

Foods should be low in sodium, saturated and trans fats, rich in fibre, protein, magnesium, calcium, and potassium.

Despite the positive weight loss feedback, experts have explained the Atkins diet is "not a good all-purpose diet" for long-term weight loss.

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Which diet is for you? The most successful plans for weight loss - 'You can stick to them' - Express

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A juice cleanse is a diet where you consume nothing but juices containing vegetables, fruit and other healthy items such as cashew nuts. Its about flooding your system with an abundance of incredible nutrients, claims Kara Rosen, founder of a juice brand called Plenish. On a cleanse, youre abstaining from eating solid foods, but its also about the other thing that youre not putting into your body (coffee, sugar, alcohol, and stimulants) and getting lots of hydration, she added. The benefits of the diet are said to be numerous. Jenny Hardwick, a nutritionist at Plenish, claims the diet can aid energy levels, help with weight loss and bloating. But other nutritionists are sceptical.

Talking with Express.co.uk, some nutritionists have contested the idea that juice cleanses detox the body at all, and believe it can even end up damaging our health.

Rachel Clarkson, a reviewed dietician and nutritionist and founder of The DNA Dietician, said: The human body has a complex detoxification system in the liver, kidneys, lungs and even skin that are constantly cleansing the body, ridding it of toxins and detoxifying it of any unwanted materials 24 hours a day.

No amount of drinking juice will aid with this process. Sadly, juice cleanses have zero scientific evidence to back up their use and are just pseudo-science wellness and marketing claims.

According to some nutritionists, aside from having little evidence to show they flush toxins from the body, juice cleanses are likely to be detrimental to weight loss in the long term. Studies have even linked juice cleanses to a higher risk of diabetes.

READ MORE: Hair loss: Three hair-care habits found to be responsible for permanent hair loss

Ironically, if we consistently take a large number of herbal supplements and/or fast it can actually end up damaging our health, said Tamra Willner, nutritionist for NHS partnered health brand Second Nature.

She adds: As detox diets mainly consist of juices, fruits and vegetables, the lack of protein will cause your muscle to waste away.

So, while youve lost overall weight (which appears good on the surface), youve also lost muscle mass (which is bad). This will reduce your longer-term metabolism, meaning that you will burn fewer calories at rest.

The goal of weight loss is to reduce body fat while maintaining muscle levels.

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One study published in August 2013 in the British Medical journal found that drinking fruit juice was associated with a higher risk of type 2 diabetes. Eating whole fruits, like blueberries, apples, and grapes, on the other hand was linked with a reduced risk.

Juice cleanses also contain no protein or fibre, which can result in loss of muscle mass and huge spikes in blood sugar if the juice is predominantly fruit, explained Clarkson from The DNA Dietician.

This spike in blood sugar is quickly followed by a crash in blood sugar levels, making you crave sugar, which increases feelings of irritability and hunger and decreases energy and focus.

Willner offers her advice to people who want to lose weight safely: The fastest way to lose weight and keep it off in the long term is to reduce the number of ultra-processed foods (cakes, crisps, biscuits) and refined carbohydrates were eating (white bread, white pasta, white rice).

Instead, consider building your meals from protein (chicken, tofu, fish, eggs), healthy fats (olive oil, avocado, nuts) and non-starchy vegetables (broccoli, peppers, spinach etc).

If you are truly set on doing a detox diet, consider juices or foods that are vegetable-based, rather than fruit-based, to reduce the potential spikes in blood sugar levels, and avoid particularly strenuous exercise whilst your energy levels are low.

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Juice cleanse may be damaging to health - how it could increase risk of diabetes - Express

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If you are trying to manage your weight in a healthy way, you may think that means doing without the craveable taste of frozen sweet treats. And while it is true that eating frozen snacks that are loaded with added sugars, fat, or empty calories won't do you any favors in the weight management department, there are some better-for-you choices available in the frozen novelty aisle that can support your wellness efforts without compromising on taste.

From frozen treats made with sugar alternatives instead of table sugar to sweet chilly treats that lean on the natural flavor of fruit instead of empty calorie ingredients, the better-for-you options are abundant (and thank goodness for that).

If you want to do without frozen desserts that are ultra-sugary and empty calorie-laden, here are four frozen dessert choices that fit the billallowing you to have your cake (or pop) and eat it too. Read on, and for more on how to eat healthy, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Sorbet is the ultimate sweet treat that hits the spot on a warm summer day. But for those people who want to enjoy a fruity sorbet treat while supporting their health and wellness goals, Halo Top Mango Sorbet fits the bill. This sorbet contains only 100 calories per serving and a whopping 55% less sugar per serving than leading frozen fruit sorbet options, making it a treat that you can feel good about eating.

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Wyman's Just Fruit & Banana Bites are dairy-free and made with wild blueberries and strawberries for the perfect grab-and-go snack and refreshing treat. At just 40 calories per serving and perfectly portioned, this frozen treat is as fun to eat as it is good for you. Bonus? Wild blueberries have twice the antioxidants than ordinary blueberries.6254a4d1642c605c54bf1cab17d50f1e

A fudge bar that comes with a boost of probiotics and only contains 80 calories per serving is a dream come true for frozen treat lovers who have some serious health goals.

Data shows that the inclusion of probiotics in a diet is linked to weight loss and a reduction in BMI. And the fact that this pop contains 6 grams of protein per serving adds a satiety factor to eating this treat too, which may ultimately help people eat less over the long term and support their weight loss goals.

If you are a lover of the old-school fudge bars, making the swap to Yasso Chocolate Fudge Bars will provide you with the same satisfying taste but with an extra boost of weight management-supporting yogurt live cultures, protein, and micronutrients like calcium and potassium.

Sweetened with monk fruit juice and allulose instead of added sugars, this no-sugar-added frozen treat from Chloe's contains only 50 calories per pop. These treats are a great alternative to classic fruit pops that are jam-packed with added sugars and artificial colors for those who want to manage their weight in a delicious way.

Lauren Manaker MS, RDN, LD, CLEC

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4 Best Frozen Desserts for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

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Get it, girl! Winter Everett has gone on a public weight loss journey since she first appeared as part of sister Chantel Jimeno (ne Everett)s story line on season 4 of TLCs 90 Day Fianc. The Everett and Jimeno families continued to share their journey on their own spinoff,The Family Chantel. During season 4 of the show, Winter took a major step for her health and underwent weight loss surgery.

During season 2 of The Family Chantel, Winter took cameras along to a consultation appointment for bariatric surgery. She was 313 pounds at the time, and the show was filmed sometime in 2020.

In July of that year, Winter took to Instagram to reveal she had lost 50 pounds.

The picture on the left was taken a few years ago. Back then I was around 330 pounds, Winter captioned a before-and-after photo of herself. That was the heaviest I had ever weighed. So many unfortunate situations surrounded me and my focus was directed outwards. During that time, my health was definitely not a priority.

The Georgia native said her body was screaming out for help, but she didnt know how to start her weight loss journey. She ended up setting a fitness goal and changed her perspective on weight loss and before she knew it, the extra pounds came right off.

In 2020, I completely changed my focal point. Instead of focusing on what I want, I tried to focus more on WHO I AM, she added. It was not an easy road, but I made it. Its only down from here!

Following her split from her long-term boyfriend Jah King, Winter decided to focus on herself and thats when she decided to undergo weight loss surgery.

After the breakup, I was sitting in my room scrolling through TikTok and I saw the Weight Loss Barbie, Winter said on the season 4 premiere of The Family Chantel. She was telling her story about how she has the bariatric surgery in Mexico. So I decided to do some research and look into her doctors and I decided that this would be a great opportunity for me.

Winter decided she would travel to Mexico to have her bariatric surgery done by the same surgeons as the Weight Loss Barbie. The gastric sleeve procedure, which is also called sleeve gastrectomy, is a type of bariatric surgery that shrinks the stomach for the purpose of long-term weight loss.

However daunting, Winter did not have to face the operation alone. Her mom, Karen Everett, and sister Chantel were there alongside her to offer support.

While comforting her sister before the surgery, Chantel assured Winter that its going to be OK, adding that it is the start of a new beginning for her.

After reassuring Winter, Chantel goes on to explain that the surgeon will be removing 75 percent of her siblings stomach.

Keep scrolling below to see before and after photos of Winters weight loss journey!

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The Family Chantel Star Winter Everetts Weight Loss Surgery Journey: Before and After Photos - inTouch Weekly

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This study aimed to investigate the potential differences in the health status of recreational half-marathoners, marathoners/ultra-marathoners, and 10-km runners. Mental health, BW and BMI, the prevalence of chronic diseases and hypersensitivity reactions, medication and supplement intake, smoking habits, food choice from ingredients to be avoided or desired, and regular or routine health checkups were measured and compared between the study groups. The main findings were (1) that while no association between race distance and seven health dimensions were found, chronic diseases and hypersensitivity reactions had a significant association with race distance, and (2) compared to 10-km and marathon/ultra-marathon runners, half-marathoners showed a tendency towards better scores in six out of eight dimensions of health (BW/BMI, mental health, chronic diseases and hypersensitivity reactions, medication intake, smoking habits, and health care utilization) with an average score of 77.1%; the half-marathon distance was found to contribute best to the overall health status among endurance runners.

Interestingly, only 8% of half-marathon runners and 10% of the overall sample reported sport for health as the basic assignment to a sports area, while sport for leisure (54% of total participants, 64% of half-marathoners) and sport for performance (36% of total participants, 28% of half-marathon runners) were ranked higher. Hobby and health with 34% and 19% of total participants, respectively, were ranked highest among other initial motives for running, with no considerable difference between the study groups. The number of completed races shows that endurance athletes in the present study are not novices but rather active in recreational (not professional) running. It has been shown that recreational participation in running activities could affect some health-related findings49, which could be linked to the participants slight emphasis on specific personal achievements versus the joy of running (53% vs. 47%) as the main goal to participate in running events. Consistent with the present findings, it has been reported that the joy of running races was a top reason, and winning was identified as an unimportant reason to participate in running events4. Although health was the second-highest ranked reason among the seven motivations for running, it could be considered as the 1st rank (by 44%) when pooled with two other health-related motivations (BW loss and maintenance). This finding is consistent with the literature available, with the main underlying intention probably being to achieve the advantageous effects and pronounced benefits associated with health1,4, especially for long-term adherence to running activity4,50. Running is expected to be a powerful strategy in the prevention of diseases, promotion of health, and maintenance of a good state of health, especially in elderly populations with an age of50years50.

Four out of five endurance runners in this study were found to have a BW that corresponds to a healthy BMINORM. Half-marathoners most often matched the BMINORM and consequently had higher health scores compared to marathoners/ultra-marathoners and 10-km runners. However, 10-km runners were found to have lower BW than half- to ultra-marathoners, nicely matching their reports where BW loss was ranked 2nd highest motivation to start running. In addition, the higher score of 10-km runners in food choices compared to runners over longer distances could be partially associated with the existing findings regarding their trend toward having a lower BW. Another justification could be the higher number of vegan runners in 10-km compared to half-marathon and marathon/ultra-marathon groups in the present study.

About 25% of runners in the present study stated BW management (loss: 18%, and maintenance: 7%) as the reason to start running. However, the half-marathoners seem to established a good balance between running-induced energy required and dietary intake, as they reported least often a decrease in BW due to a change in their diet. These findings emphasize the significance of BW control strategies for endurance runners as dietary changes potentially cause unintended BW loss29,51, and adherence to appropriate nutrition strategies for sustainable BW management is highly advised to endurance runners29. Although the lower BMI and being leaner were found to be associated with increased endurance running performance52, and training/competing in longer race distances correlates with a decrease in BW and body fat53, evidence excludes marathon runners or ultra-endurance athletes from this fact54,55. This is consistent with the present findings where marathon/ultra-marathon runners had a slight but non-significant higher BMI. The higher BMI of ultra-marathon runners compared to shorter distance endurance runners might be due to the lower importance of running speed in long-distance compared to shorter distance runs. In general, however, reports from the successful runners over 10-km and marathon distance indicate that an optimal BMI for health and performance was found to be between 19 and 20kg/m256. The vegan diet was shown to effectively reduce BW and particularly body fat57,58, with favorable effects on running performance, if planed appropriately59. Consistently, previous data from our laboratory show that vegan endurance runners are significantly leaner than omnivores (64kg vs. 68kg), contributing to their overall state of health with the highest health score (69%)10.

While most participants were not suffering from mental stress, half-marathoners reported lower perception of pressure and stress compared to 10-km runners and marathoners/ultra-marathoners. In line with the present findings, it has been found that endurance running leads to stress reduction, a better mood, and higher resilience to psychological pressure and anxiety43,60. However, data in terms of the appropriate amount of physical activity in order to maximize these positive effects while avoiding negative effects is sparse. Too little exercise does not evoke beneficial effects, but too much exercise (defined as overtraining) can cause the perception of stress60. Half-marathon allows performance to increase within a short period of time, which provides the feeling of success38. These characteristics are supposed to lead to a certain degree of life satisfaction and thus a resilience to stress and pressure perception43.

The present study revealed a significant difference between the race distance groups and the dimension, chronic diseases and hypersensitive reactions, most beneficially contributing to the half-marathoners state of health. Recreational endurance running is well accepted, having various health effects with robust evidence for regular running to add benefits in aerobic, metabolic, and cardiovascular function at rest. Consistent with the study findings, running has beneficial influences on the prevention of chronic and cardio-metabolic diseases, including but not limited to coronary heart disease, stroke, hypertension, diabetes mellitus type 2, and hypercholesterolemia, mainly via increasing cardiorespiratory fitness as a strong predictor for morbidity and mortality8,9,12,15. This is in line with another finding from the present study, where race distance was found to have a significant association with chronic diseases and hypersensitivity reactions. These exercise-induced advantageous effects are based on various mechanisms, such as adaptations to the cardiorespiratory and cardio-metabolic system (e.g., changes in the musculoskeletal system and heart muscle cells, increased maximal oxygen uptake), modifications in hormonal response and enzymatic activity, the activation of both inflammatory response and detoxification processes, the involvement of pathways associated to immune response, lipid transport and coagulation, and further genetic adaptions38,61.

The present findings could be influenced by the distribution of diet types, particularly vegetarians and vegans, among the endurance runners. It has been reported that appropriately planned vegetarian and vegan diets are healthful and nutritionally adequate even for athletes and provide health benefits for the prevention and treatment of cardio-metabolic disorders and certain diseases such as ischemic heart disease, type 2 diabetes, hypertension, inflammatory problems, and some types of cancer47,62. More specifically, the higher prevalence of plant diets together with the null association between race distance and the incidence of allergies in the present study is in line with the available data on the protective effects of fruits and vegetables on the incidence of food allergies, including allergic asthma18 as well as the lower prevalence of allergies in vegan endurance runners (20%) compared to omnivores (32%) and vegetarians (36%)10. Despite the null association between the occurrence of food intolerances and race distance in the present study, gastrointestinal complaints due to food intolerances are common among endurance runners63, probably caused by subclinical food sensitivities that occur during vigorous exercise64.

Medication intake in the form of contraceptives was lower with a statistical trend (p=0.051) in marathoners/ultra-marathoners compared to half-marathoners and 10-km runners. This finding, however, could be explained by a sex-based bias as there were fewer females (38%) among marathoners/ultra-marathoners than in half-marathoners (55%) and 10-km runners (74%). Indeed, 85% of those who reported an intake of thyroid hormones were women, and 100% of those who reported an intake of other hormones than thyroid medication were women who reported the intake of contraceptives. However, there was no association between sex and the dimension medication intake when runners were pooled for the MANOVA. As a well-established fact associated with the present findings, women suffer more often from hypothyroidism than men65, and importantly, more than 100 million women worldwide use contraceptive pills to avoid undesired pregnancies66. Although there were no associations between race distance and the intake of any medication, race distance had a considerable association (score range 0.820.86) with medication intake. However, as the majority of distance runners (8487%) reported no medication intake, caution must be considered when interpreting the present limited data concerning the intake of non-contraceptives medications across different subgroups of distance runners.

A low rate of smoking (<2%) was found in endurance runners across all race distances. Consistently, data indicate that smoking prevalence is usually quite low among endurance runners67. This can be justified by undesired performance limitations due to smoking68 and the health-consciousness of athletes in general69. On the other hand, adhering to regular physical exercise, particularly endurance running, can be an effective way to prevent people from smoking or even help in smoking cessation by reducing cessation-related mood symptoms, cigarette cravings, and withdrawal symptoms among temporarily abstinent smokers68. In the present study, there was no association between smoking habits and race distance, but half-marathoners showed a better score in this dimension. While no comparable data are available in the literature, evidence has found a positive association between smoking quitters and running activity in terms of weekly training mileage67.

The most commonly reported supplement by the runners was vitamin D. Several studies have detected a huge difference between required and real vitamin D intake in athletes worldwide70,71. In addition to dietary intake, athletes vitamin D level depends on skin color, training day-time, indoor/outdoor training, and geographic location71. Although supplement intake was not associated with race distance, it was found to have high scores (score range 0.880.92) among race distance groups, with a slight predominance in 10-km runners. However, the prevalence of intake was generally low, reflected by high health scores across all race distance subgroups. Compared with the highest rate of supplement intake reported by half-marathoners (16%), a recent study reported that 30% of female and 40.2% of male endurance runners consume supplements in order to enhance performance72. Although few studies have yet compared different groups of endurance runners regarding the patterns of supplement intake73, it has been well-documented that endurance athletes use supplements to a greater extent than non-endurance athletes74, probably due to the higher exercise-induced nutritional requirements associated with long-time training, competition, and recovery75. Reports from a recent study on elite track and field athletes indicated that distance runners have a significantly higher prevalence in supplemental micronutrient but not macronutrient intake when compared to runners in other track and field disciplines76. Moreover, there is some evidence for an increasing problem of doping among elite endurance runners77. However, as the participants in the present study were mostly recreational runners, they may have different choices of dietary supplements, which could be associated with their different goals for engaging in training and competition compared to elite athletes49. In addition, findings from the present study regarding the participants attitudes towards food choices characterize them as being health-conscious, so they might have been aware of potential detrimental effects of risky performance-enhancing substances. In general, despite the fact that the beneficial effects of many supplements on the promotion of health, prevention of chronic disease, and enhancement of athletic performance remain unclear78, it is well-established that these products significantly contribute to the nutrient requirements of athletes78,79,80.

The present study showed that food choice was not associated with race distance, but the runners over the 10-km distance reported choosing food in order to avoid white flour, sweets, and nibbles more often than half to ultra-marathoners. This is even reflected by their higher score for food choice (72% vs. 67% and 65%) along with their motivation for choosing food based on health-promoting and health-maintaining reasons. However, caution must be warranted while interpreting the findings, as the higher score of 10-km runners in food choice could be potentially associated with their lower BMI among the study groups. Although the majority of the runners in this study reported following a mixed diet, 59% of 10-km and 56% of half-marathon runners reported following vegetarian/vegan diets, which were recently found to add most advantageous benefits to the runners state of health mainly due to maximizing favorable food choice behaviors in endurance runners10. The imbalanced distribution of vegans in the 10-km group (compared to the overall groups) might explain, in part, the highest scores for both supplement intake and food choice, as vegans are known to be more health-conscious and thus take special care and compensate for potential deficiencies considering critical nutrients such as vitamin B1210,59,81. Considering a health-related food choice to get desired ingredients by a specific choice of healthy and health-maintaining items, most participants reported health-conscious behavior across all race distance subgroups. This finding was in line with available literature2,69, where athletes were characterized as being health-conscious, particularly with regard to food choice10.

Overall, most athletes reported seeing a doctor at least once a year and making use of regular health checkups. These findings were consistent with the previous literature82 and emphasize the fact that regular and sustainable physical activity can diminish morbidity rates and thus the necessity for doctor consultations83. The endurance runners of the present study were found to have a good balance between healthy physical activity and vigorous exercise, which could be advantageous for gaining the desired health effects2, and importantly for the avoidance of the detrimental consequences of overtraining following excessive running or training activities. In the present study, there was a statistically significant association between race distance and age. Interestingly, and although being older than runners over other distances, marathoners/ultra-marathoners had a low score for regular and routine health checkups, indicating disadvantageous contribution to overall health from weak healthcare utilization.

There are limitations worth mentioning. The present study shares with others the limitations of the cross-sectional design. The fact that the findings relied on self-reported records should be considered as the primary limitation since under- and over-reporting are potentially prevalent in self-reported data. However, this effect was compensated by using control questions. Also, the high intrinsic motivation of the participants could be consequential to increase the accuracy of their answers to provide a high quality of the data set. The operationalization of state of health as a latent variable (domain scores) should also be considered as a statistical limitation. Nonetheless, the health score was identified as a meaningful tool to assess the health status. In this regard, however, retrospective rating of the cross-sectional design might raise misunderstandings about the associations between health-related variables and race distance, and thus, caution must be warranted in the representativeness of the present findings. Moreover, the sex-based imbalance in the study groups (particularly the higher number of males in the marathon/ultra-marathon group and females in the 10-km group) could be influential on the health-related findings, as females are well-known to be more health-conscious than males considering favorable habits and healthy lifestyles (e.g., physical activity, alcohol/nicotine, plant-based diets). Nevertheless, the data contribute to the growing scientific interest and knowledge in health-related consequences of endurance exercise for distance running in particular, and can be taken as a step towards broadening the body of evidence in the field.

Although it is well-established that endurance running offers various health benefits, the body of science is still contradictory considering both quantity and quality of running activity that enables obtaining the maximum beneficial health effects and preventing the minimum undesired or adverse effects. Therefore, specific knowledge about the interconnectedness of running distance (in training and racing) and health can provide a better basis for athletes, coaches, physicians, and specialists to optimize health-related training and racing strategies. Thus, the results might be useful for different populations by providing such knowledge to aid the decision of an active and healthy lifestyle, with regular involvement in running training, and also to advise individuals to run for sustainable health outcomes. Even at community and public health levels, health authorities can use this information to support policies towards investing in running programs that promote sustainable running training strategies.

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Most people typically have a few pounds they'd love to lose. The problem is that many individuals don't have the desire or time to work out. We get itlife is busy, and between working, making time for family and loved ones, and getting chores done, your time is truly precious. So, we're here with some tips on how you can easily lose weight without "exercising." Ditch the typical exercise route, and opt for some (or all!) of these alternatives.

Eat This, Not That! reached out to Tim Liu, C.S.C.S., an online fitness and nutrition coach. Liu explains the importance of getting in daily physical activity. "You want to be as active as possible in order to maximize your NEAT and calorie burn. It makes a big difference even if you're already getting in your workout for the day," he tells us. That being said, he shares some great suggestions that you can be conscious of to get started on a non-exercise weight loss plan.

Read on to learn more about these quick tips to help you lose weight without exercising. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

First off, Liu recommends walking more. Getting in some steps is a great way to burn up unwanted calories. According to Mayo Clinic, just 30 minutes of a brisk walk weaved into your routine each day can torch around 150 extra calories. Keep in mind that the faster you move and the more steps you take, the greater the number of calories you will burn off.6254a4d1642c605c54bf1cab17d50f1e

Make a conscious effort to park further than necessary wherever you go, and get in the habit of taking the stairs instead of the elevator. Walk down every aisle in the supermarket even when you don't need something in every category. You will be surprised how fast the steps add up!

Related: 3 Quick Ways To Burn Calories Without "Exercising," Trainer Says

Try to increase your movement every single day. It's been proven that keeping weight down requires being physically active. Not to mention, getting in healthy activity decreases your risk for so many chronic conditions, including diabetes, stroke, heart attack, some types of cancer, and cardiovascular disease. It also will lower high blood pressure, arthritis pain, anxiety, depression, the risk of osteoporosis, and so much more.

Be creative while spending time doing household chores and lawn work. Consider cutting your own grass or taking your dog around the block or to the park more often. Make several trips putting clean laundry away rather than packing it all in a basket. Plan a bike ride with a friend or neighbor to catch up. The possibilities are truly endless.

If your goal is to lose weight without exercising, Liu tells us that tracking your food consumption is extremely helpful. There are lots of affordable, easy-to-use smartphone apps that can come in handy. In fact, a study performed at Duke University shows that overweight individuals who kept track of their daily food intake by means of a smartphone app reduced their weight significantly. There are so many helpful options available, and they have truly altered the process of weight control for so many people. They are affordable, and in some cases, free! What's better than that?

Related: The #1 Bodyweight Workout To Shrink Your Waistline After 40

Liu cannot stress enough the importance of drinking plenty of water. First off, your body requires waterand it has no cholesterol or fat. So drink up! It's something natural that you can sip that will add zero calories. Meaningless calories will definitely hamper your end game of losing a few pounds. Drinking water can give you a sense of feeling full, potentially preventing you from eating extra.

There are other non-traditional types of exercise that can help you lose weight while having fun. Liu recommends hiking, jumping rope, and even considering participating in local charitable events where you can be active and help your community. Look into joining a local kickball league, or learn how to play pickleball. Plogging is something that can benefit your neighborhood and town, think about starting your own group!

Not only are all of these choices a great way to spend time and stay in shape, but they are very social options as well.

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Alexa Mellardo

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A healthy detox plan can help you achieve your goals, whether you just need a little extra motivation to lose weight or you're trying to recover from a holiday binge. However, it turns out that when it comes to weight loss, the timing of your meal is crucial. It's true that when you eat your food is just as important as what you put on it. A healthy breakfast is said to help you slim down your waistline and flatten your stomach.A nutritious breakfast refuels your body and replenishes the glycogen stores that provide immediate energy to your muscles. Skipping breakfast on a regular basis is linked to a decrease in physical activity. Breakfast helps you stay on track to make healthy choices throughout the day. Breakfast eaters are more conscious of their eating habits. Breakfast may help you avoid overeating later in the day by reducing your hunger later in the day. Breakfast also helps to reduce cravings, particularly for sweets and fats.Read: Food combinations you should avoidWe all technically "fast" while sleeping every night, and almost everyone benefits from it. For health reasons, including weight loss, healthy people should wait at least 12 hours between dinner and their first meal the next day. Between 7 and 9 a.m., many people will sit down to eat their eggs or cereal. It means they're eating over a longer period, potentially increasing calorie consumption.By mid-morning, you might be reaching for a candy jar or a bag of chips because you started the day on an empty tank. Breakfast should be consumed within an hour of waking. This prevents your breakfast from blending into a mid-morning snack or grazing, which is then followed by lunch.You shouldn't eat a lot of refined carbs, saturated fats, or breakfast foods with a lot of sugar as part of your breakfast. Whole foods that are high in protein, low in unhealthy fats, high in fibre, and low in calories should be consumed.It's also worth noting that what you're drinking is important. If you want to lose weight, you should drink plenty of water first thing in the morning, along with your breakfastand possibly even before that. After all, you lose water throughout the daythrough sweating, for example. If you want to lose weight, don't hit the snooze button; instead, get a glass of water and eat something within 30 minutes.Also Read: https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/how-to-lose-weight

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We all know smoking, drinking heavily and excess weight isn't healthy, but there's many other things we do that are equally just as bad. From eating the wrong things to not getting enough sleep, there's a long list of bad habits to break, according to experts. Dr. Mike Hoaglin, Medical Director for DrHouse tells Eat This, Not That! Health the five things you should stop doing right now and why. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Hoaglin says, "Not optimizing your sleep quality in the limited hours we get to sleep is like leaving money on the table. Insomnia is an epidemic in this country and it's due, in part, to our exposure to light late in the day. Exposure to blue light ,specifically, prevents melatonin from being released. Melatonin is an important hormone that controls our body's internal clock. Limit any screen exposurefrom TV to smartphone90 minutes before bed. If it's absolutely critical you answer that last email, use a blue light filter on your phone. Make sure your bedroom is pitch dark all night. If it's not possible, wear an eye mask. And Even if there's a small amount of road noise outside, wear earplugs."

According to Dr. Hoaglin, "White flour does a number on metabolism and the digestive system, increasing inflammation and making it hard to lose weight. White flour is in all of the stuff we crave: carbs like pastas, breads, cookies and pizza. It can be as addictive as cocaine. It becomes a paste that feeds microbes in the gut that are associated with inflammation and insulin resistance. It also raises bad cholesterol faster than eating cholesterol itself. Limit white flour like you would dessert."

"If you're not getting enough fat, you might notice poor skin, a weakened immune system, poor absorption of some vitamins and even an unhealthy brain," says Dr. Hoaglin. "Fats used to be demonized in decades past. We now know that certain types of fats are critical in sending important chemical messages to keep down inflammation and keep cells healthy. Omega-3 fatty acids have been shown to improve mild memory loss and depression symptoms as well. Of course make sure your overall calorie intake does not go above what you're burning. Adding healthy fats should replace something else such as carbohydrates."

Dr. Hoaglin explains, "Low sodium diets are linked to a number of negative health effects such as insulin resistance, high cholesterol and even death in certain populations. We need sodium in nearly every bodily process as a critical electrolyte. It's also critical in staying hydrated. While high amounts of salt can increase blood pressure, low salt diets are linked to increased rates of death even for people with heart disease and heart failure."6254a4d1642c605c54bf1cab17d50f1e

Dr. Hoaglin shares, "A low fiber diet does more than make bowel movements more difficult. Adequate Fiber intake can control release of insulin in a way that minimizes inflammation and can even make it easier to lose weight. Certain types of fiber also feed the gut microbiome where it's converted to fats that protect the gut wall and help control blood sugar. You should get at least 25g of fiber daily, along with plenty of water. Good sources of fiber are fruits, vegetables and/or a fiber supplement."And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

Heather Newgen

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