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Be honest: how many times have you decided to start eating healthy in order to lose some weight, only to find yourself giving up and indulging in something sweet or salty later? This is a process known as yo-yo dieting, where people try to "get healthier" by crash dieting. Then after some time, they feel hungry and deprived and give up on their health goals entirely. This common cycle is a toxic dieting belief that people commonly fall for, which is why it's important to change your mindset if you want to eat healthy every day.

For example, what if your motivation to eat healthy was more than just weight loss? While having a healthy diet can assist your body in losing some of the extra weight, eating nutritious foods regularly has all kinds of benefits for your body's health. Numerous dietitians and studies back this up, stating that if you eat healthy every day, your body's processes and functions will improve significantly, making you feel better inside and out.

Here's what exactly happens to your body when you eat healthy every day, and why you should consider shifting your mindset from always trying to lose weight to always wanting to live a happy, satisfying life. And if you're looking for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"When we focus on eating a healthy and balanced diet on a regular basis, rather than cycling through fad diets and integrating cheat days, our bodies begin craving the healthy foods we consume," Trista Best, MPH, RD, LD from Balance One Supplements. "This is because our bodies work optimally when we fuel it with food and nutrients that add to our health rather than take away from it."

Best points out that this process happens due to neuroplasticity, a process in which the brain can change habits after repeating new habits over a period of time. One study published by the journal Neural Plasticity shows how a healthy lifestyle of eating healthy and physical activity can train the brain to actually like these healthier patterns of life.

"Therefore, as we eat a healthy diet on a regular basis and experience the positive side effects from this lifestyle we will begin desiring this way of life-based largely on the changes in our brain that it produces," says Best.

Related: Get even more healthy tips straight to your inbox by signing up for our newsletter!

Conversely, if your body can be trained to crave healthier foods, it can also be trained to crave less unhealthy foods.

"You can actually develop a dislike for less healthy foods where they begin to 'taste more processed' or 'too salty/sugary', which helps you not crave those items as often," says Ricci-Lee Hotz, MS, RDN at A Taste of Health and Expert at Testing.com.

Here are 12 Ways to Crush Your Unhealthy Cravings for Good.

"Our bodies are like intricate factories, relying on food energy, vitamins, minerals, fluids, and antioxidants to function optimally," Brenda Braslow, MS, RD with MyNetDiary. "It is amazing how good nutrition provides all of these important components to function at tip-top level. When you eat healthy, you give your body what it needs to function well, both internally and externally."

Not only does eating a variety of nutrients healthy for your internal body, but it will also help with your outward appearance.

"Healthy nutrition can show on the exterior with healthy eyes, skin, teeth, nails, and hair," says Braslow. "Health care professionals and scientists also see that healthy nutrition shows on the inside with a healthy heart, cleaner arteries, and blood vessels, and a healthy digestive tract."

"When you eat healthy regularly, you'll likely notice a difference in many aspects of your health, including having stable and consistent energy levels, improved sleep, and better recovery from workouts," says Sarah Schlichter, MPH, RDN of Bucket List Tummy. "A healthy, well-balanced diet includes adequate macronutrients and micronutrients to help support the optimal functioning of body processes."

Every dietitian we spoke with about eating healthy said the same thingyou'll see a decrease in inflammation when you eat a healthier diet. That's because most "healthier" foods are considered anti-inflammatory, while foods that aren't as rich in nutrients are known to be inflammatory. Harvard Health points out that a diet with less processed foods will help reduce inflammation, which is closely linked to a higher risk of chronic diseases.

Here are the 30 Best Anti-Inflammatory Foods.

"Healthy meals support your digestive system and avoid bloating and discomfort and your body looks composed and slim," says Shannon Henry, RD with EZCare Clinic.

Hotz also points out how eating healthy can improve your overall gut health. A study published by Nature Metabolism looked at the gut health of 9,000 participants and found that eating a healthy diet is closely linked to a healthy gut microbiome.

No one likes to still feel hungry after eating a meal. That's why it's helpful to ensure that you include the three important macronutrients on your plate in order to feel full for a longer period of time. By ensuring that your plate has a sufficient amount of protein, fiber-rich carbs, and healthy fats, your body will feel full and satisfied for hours after enjoying your meal. That's because protein, fiber, and healthy unsaturated fats are all keys to keeping your body feeling full and your digestive tract happy.

The easiest way to ensure you are getting all of these macronutrients in your meal is by following the USDA MyPlate Guidelines straight from the Dietary Guidelines for Americans. Filling half your plate with vegetables and/or fruit, a quarter of your plate with a lean protein, and a quarter of your plate with a fiber-rich carb or whole grain (while incorporating a healthy fat, like olive oil or avocado) is the easiest way to ensure your healthy meal will keep you feeling full.

It's called nutritional psychiatry. According to Harvard Health, when you properly fuel your body with foods that will help it to function better (i.e. "premium" fuel) what you eat can directly affect your brain, which consequently affects your mood. Researchers at University of Michigan Health point out five different foods that directly affect your mood including tryptophan (turkey, dairy, nuts), magnesium (whole grains, legumes), phytonutrients (dark chocolate), omega-3 fatty acids (fish, seeds), and polyphenols (berries, coffee, wine).

Nevertheless, eating a healthier diet full of nutritious whole foods will make a huge difference in your mood throughout the day. Here areHealthy Foods Dietitians Say You Should Be Eating Every Day.

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The Pioneer Woman host Ree Drummond recently showed off her 38-pound weight loss in a viral TikTok video, which she also shared to her Instagram Stories.

Fans were thrilled to see a glowing Drummond appear on her social media accounts last weekend. Dressed in a vibrant magenta top and classic blue jeans, she revealed the (very simple) secrets behind her weight loss success and opened up about adapting a new wellness routine.

In the video voiceover, she gave some context behind the motivation to make some changes. I cant get away from food, and I love to eat. Of course, its crept up on me through the years, especially during COVID.

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So, in January, she designed a no gimmicks plan. I just cut calories, exercised more, and lifted a lot of weights, she said in the video. With a focus on getting active, building muscle, and eating more protein, Drummond is on the path to her healthiest self yet, she detailed in the videos text overlay.

Throughout the last year, fans of the celebrity chef have tuned into her Instagram Stories, which have featured Drummond on long walks around her vast ranch with her pups in tow and a True Crime podcast playing. Its clear these moments of movement have been truly beneficial in helping her reach her goals.

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Drummond stressed how critical listening to her body has been during this particular journey. She has focused on moving in ways that feel good, and has allowed herself to enjoy the foods her body craves. She captioned the video, Moving more and building muscle has been the key for me! I still love fries, though.

In the past, Drummond has also attributed her weight loss success to her rowing machine, long walks, and eating a low-carb diet.

But the number on the scale isnt the only motivating factor. Especially with her oldest daughters wedding in early May, her goal was to feel amazing from the inside out. I look better, but I feel so much betterand thats what really counts, she said in the video, adding that her new routine has left her in the same goofball spirits fans know and love, but with a lot more energy.

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There has been a significant rise in the worldwide prevalence of obesity over the past 50 years. Numerous diseases, high morbidity levels, and enormous healthcare expenditures are associated with this now pandemic-level health issue.

Recently, researchers from the Obesity Research Group at the Federal University of So Paulo, Brazil, evaluated three long-term treatments designed to improve the overall quality of life for adults with obesity.

The desire to control weight is common across society, as obesity significantly affects both physical and mental health. A 2017 meta-analysis of 72 studies involving a total of more than 1 million people concluded that 42% of the general adult population were trying to lose weight while 23% were trying to maintain their current weight.

People commonly assume that obesity is linked to an imbalance between food intake and physical activity. However, many other factors contribute to weight issues. These factors include the influence of a modern lifestyle that promotes overeating and the role of fat tissue in maintaining a constant, stable, internal balance.

Earlier research has shown that the causes of obesity are multifaceted and involve genetic makeup, socioeconomic status, and cultural influences. Psychological factors contributing to obesity include depression, trauma, and emotional eating.

Healthcare practitioners commonly use cognitive behavioral therapy (CBT) as an effective intervention tool to help people with excess body weight. Focusing on behavioral modification strategies, such as taking time to savor food and chewing slowly, helps enable stimulus control and reduce the quantity of food that people consume.

The new Brazilian study, which determines the effects of different approaches to obesity treatment, appears in the journal Frontiers in Nutrition. The researchers randomly assigned a total of 98 adults with obesity to one of three groups: an education and health group, a physical exercise group, and an interdisciplinary therapy plus CBT group.

Participants in the education and health group attended lectures on health topics, while those in the physical exercise group underwent physical training. Participants in the final group received physical training, nutritional advice, and both physical and psychological therapy.

The researchers used questionnaires designed to evaluate depression and anxiety, eating behavior, and quality of life during the study. Before and after the program, the scientists also evaluated quantitative measurements, including height, weight, and body mass index (BMI), along with metabolic parameters that they obtained from blood tests.

After 30 weeks, 43 participants remained in the program. The dropout rate was lowest for the interdisciplinary group and highest for the education and health group.

The interdisciplinary group saw the greatest behavioral changes relevant to weight control. Members of this group also reported an increased quality of life and reduced symptoms of depression and emotional eating behaviors.

The authors of the study explain: [The interdisciplinary and CBT group] promoted greater behavioral changes than the other two programs in factors relevant to weight control, such as activity level and dietary intake, resulting in more weight loss. Changes in almost all the variables investigated were observed.

In addition, the authors note that [a]s expected, a positive correlation was found in all groups between changes in depression and anxiety symptoms and emotional eating behavior.

Although the study participants in the interdisciplinary plus CBT group achieved better results in perceived quality of life, quantitative body measurements, and decreased depression symptoms, the team observed no changes in hormone levels and anxiety symptoms.

Dr. Mark Hoelterhoff, a professor in clinical psychology at the University of Edinburgh in the United Kingdom, was not involved in the study. He told Medical News Today that evidence indicates that depression is not only a cause of obesity but also, possibly, a symptom of our modern diet.

Dr. Hoelterhoff agreed with the findings of the Brazilian study, saying: Exercise and healthy eating programs alone are not sufficient to manage the obesity epidemic. Successful obesity programs cannot underestimate the need to promote self-efficacy and acceptance for people trying to improve their health.

The authors of the study stress that their findings highlight the need to focus more on the roles of anxiety and inflammation in obesity. They write:

It is essential to develop more powerful strategies to address this obesity epidemic and help individuals lose weight, as well as assist them in adopting and maintain a healthy lifestyle in a toxic environment that promotes excessive food consumption.

Overall, the authors conclude that the results of the study suggest that health-related quality of life and psychological issues may be key elements in the treatment of adults with obesity, and addressing these factors may contribute to advances in clinical actions.

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We've outlined some of the main reasons why people aren't losing weight, despite how hard they're trying.

(Newswire.net -- May 26, 2021) -- Approximately 17% of Americans reported that they attempted to go on a diet in 2018. This was up from 14% in the previous decade, showing the continued trend of dieting across the country.

Despite this huge uptrend, many people have found themselves asking that one dreaded question.

Why am I not losing weight?

The answer will be unique to your own circumstances, but many trends may be related to your case. We've outlined some of the main reasons why people aren't losing weight, despite how hard they're trying.

That way, you can cross-check our points with your own life, and see where you're going wrong.

The first reason why you're not losing weight could be because the diet you're using isn't the right one for you. Research has shown that adopting a genetics-based diet can be beneficial for people intending to lose weight.

But if you're looking to adopt a DNA-based diet, you need to ensure you're in it for the long haul. This is true of many diets around the world today. Perseverance is key to ensuring that you get the best results possible.

If you're not sure what exactly DNA-based diets are, then you should do your research. They might be the solution to your weight problem moving forward.

To find out more about genetics-based dieting, make sure to research reliable providers, such as DietCypher.

Another reason why you may not be losing weight is that you're not following your diet properly. There's a reason why people find diets so hard; they require a lot of mental and physical strain on a person.

You have to stick with it to ensure that you achieve the results you're looking for.

This is particularly important for people asking the specific question 'why am I not losing weight on keto' since this is an increasingly popular form of dieting.

You need to do your research on what the keto diet is and what it can do for your body. It works for some people, but it may not be working for you.

This is fine! You need to research alternative dietary plans that may be a healthier solution for your body.

Every person's body is different, which means no one diet works 100% for everyone. You need to find your ideal diet, then follow it as closely as you can.

When people ask why am I not losing any weight, chances are it's because they're not exercising enough.

Exercising is one of the most reliable ways to ensure that you're losing weight. This is thanks to the fact that exercise burns fat off of your body.

Despite this, many people forgo doing exercise in favor of engaging in diets that change the way they eat. Many people forget that dieting isn't just a change in eating behaviors, it's a full lifestyle change.

You should ideally be exercising every single week, at least 3 days a week if possible. The type of exercise you're doing doesn't necessarily matter; it could be running, or weightlifting, or tennis.

If you're serious about cutting the pounds though, some exercises are better for losing weight. Maybe switch it up if you are exercising, but find it's having little impact on your body at the moment.

Just because you're on a diet, doesn't mean you're not overeating. Calorie counts can sometimes be completely separate from what you're meant to be eating on certain diets.

This can create situations where you're eating too much, but you think it's okay because the diet says you can. You must always keep track of your calories, regardless of what diet you've chosen.

This is true whether you're asking the question of why am I losing body fat but not inches, or why am I not losing any fat at all?

A diet doesn't just mean changing what you eat, it also means changing what you drink.

Some people forget this and continue to binge on high-sugar carbonated drinks or excessive coffee orders. These drinks can have a colossal impact on your weight if you don't keep track of them.

You should only ensure that you're drinking healthy drinks. This is easier than ever before, as there are now plenty of delicious, healthy alternatives to coke or other carbonated beverages.

If you can't go without, set yourself a limit on these drinks, and see whether this impacts your weight in the long run.

Sleep impacts our health more than any of us care to admit. A good night's sleep isn't just essential for strong mental wellbeing, it also impacts us physically.

Getting a good night's sleep every night, though it may be surprising, can help you lose that excess weight. It can also provide you with more motivation and energy, which makes exercising and dieting much easier to do.

Make sure you're approaching your sleep patterns if you're dieting. Think about ways you can improve your sleep, so that this can impact your physical as well as mental health.

Alcohol is a whole different beast. Many people go on diets and don't change their drinking habits at all.

But all alcohol has calories within it, some more so than others. Pints of beer, for example, can include almost 200 calories in certain cases. That means if you're drinking two or three on a Friday night, it's the equivalent of eating a full meal.

You should look to cut down on your alcohol if you're hoping to lose weight. It doesn't need to be removed, but the less you drink, the less weight you'll put on.

Snacks can be the end of a healthy diet. Though they're beneficial within a day, you need to be eating the right kind of snacks to stay healthy.

A cheeky chocolate bar can throw off your entire day, which then impacts your whole week. As with other points above, it's about eating in moderation.

Think about substituting some of your unhealthier tendencies for some healthier alternatives. You may be following a strict meal plan, but then sabotaging it with your snacks that you eat in-between.

Everything you eat and drink contributes to your weight, including your snacks.

This is a key area where many people can improve and become healthier, so don't feel disheartened. You're doing great already, just switch out a few snacks and you could see a world of difference.

Water is the elixir of life, there's a reason why we need to drink so much of it a day. You should think of water as to how your body refuels itself.

If you're not putting in enough, it's no wonder you're feeling lethargic or not operating at your best. It's also no wonder that you're not losing any of the excess weight you're putting on.

Without the right amount of water, our bodies simply can't function at their peak performance. Make sure you have a glass or two of water as soon as you wake up.

This can hydrate you ready for the day ahead. Similarly, you should try and have a glass of water with every meal, to keep your fluids up.

You'd be surprised at the impact this can have on your weight loss.

Finally, an important thing to bear in mind is that you may be losing weight, your brain isn't processing it properly. You may have placed unreasonable expectations on how much you can lose in a particular time period.

Weight loss is a slow process, it can't be rushed through. If you've already made many of the changes above, chances are you are already living a healthier lifestyle.

The trick is to not put too much pressure on yourself. If you make these changes, the results will take care of themselves.

But if you're piling on too much pressure, it can cause mental strain that doesn't help when it comes to losing weight. Take care of your mind, as well as your body, and the weight loss will happen if you keep at it.

So, next time you ask yourself why am I not losing weight, you should read through this post again. There are many reasons why you may not be losing as much weight as you intended, but get yourself back on the right track and you'll lose that weight in no time.

If you're interested in finding out more about weight loss or other wellness topics, make sure to take a look through some of the previous posts on our website.

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10 Reasons You're Not Losing Weight - and What To Do - Newswire

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There is no magical potion that can radically change the numbers on the scale (at least not in a safe or sustainable way). But there is one super-powerful beverage that's been scientifically proven to support weight lossgreen tea.

One of the healthiest drinks on the planet, green tea has been linked to loads of benefits, including boosting your metabolism and supporting healthy weight loss. It is high levels of polyphenolsa plant compound that has been linked to many health benefits, such as reducing inflammation and supporting weight loss. (Related: 15 Underrated Weight Loss Tips That Actually Work)

Green tea also contains a powerful antioxidant called epigallocatechin-3-gallate (otherwise known as EGCG). Antioxidants help protect cells and molecules from damage caused by free radicalsdamage that can increase the risk of certain diseases.

"EGCG has been shown to enhance metabolic activities and may prevent weight gain or assist with weight maintenance," says Robin Barrie Kaiden, MS, RD, CDN. "It may enhance thermogenesis (the way in which the body uses energy to make heat) or decrease appetite."

One study even revealed green tea extract increased the number of calories burned by 4%.

Another way green tea can help you reach your body goals? By kicking your booty into gear as a source of caffeine. Drinking it may improve your physical performance and get you through workout slumps thanks to caffeine's ability to help convert fatty acids from the tissue into energy.

"Most studies show 2 to 5 cups of green tea a day can be beneficial for heart disease and diabetes protection, as well as aiding in weight loss," says Laura Burak, MS, RD, author of Slim Down with Smoothies.

However, it's important to note, "everyone is different and metabolizes foods and drinks differently," says Burak, who recommends incorporating green tea into your day, without going overboard. "Find that happy medium and start with 2 cups a day." That way, it becomes a natural habit that's easier to stick toand benefit fromlong term.

Kaiden agrees. "With all its antioxidant and anti-inflammatory properties, [green tea] can be very beneficial to an overall diet, but it is not the 'silver bullet' that will suddenly make you skinny," she says.

RELATED: 15 Simple Tips To Follow To Lose Weight, According to Dietitians

A good ol' fashioned cup of green tea is as simple as it gets.

"Steeping with fresh herbs like mint (or even ginger, oregano, rosemary or dandelion root) gives you an extra dose of antioxidants," says Kaiden. "This is done in the Blue Zonesareas of the world where people live past age 100."

You can also whisk up a matcha latte! Matcha has been gaining buzz for quite a while nowfor good reason! It's made from finely ground green tea leaves, which means you're drinking the actual leaves instead of just steeping them.

"This provides more nutrients than regular steeped green tea, including extra chlorophyll," says Kaiden. Add your favorite nut milk and a touch of honey and voilyou've got a creamy, delicious, healthy latt.

Tossing in some matcha to your protein shake or smoothie is another great way to get your daily dose.

"I create smoothies like the Macho Green Matcha from my book with high-grade matcha powder as an additive," says Burak. "A scoop of this bitter powder blended with natural sweetness from fruit creates a tasty nutritious treat without having to drink it straight up."

Or simply stock up on one of these best green teas to buy!

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Although the advice to "sit less, move more" to lose excess weight and keep it off has been criticized as being too simplistic, a new study suggests it may be important to keep lost weight from creeping back.

Individuals with former obesity who lost at least 20 pounds (9.1 kg) and kept it off for at least 3 years sat for 3 hours less each day and were more physically active than individuals with obesity.

Weight-loss maintainers were members of WW (formerly Weight Watchers) who initially weighed 224 pounds (101.6 kg), and those with obesity (controls) were recruited from the community and weighed a mean of 243 pounds (110.2 kg).

On average, the successful weight-loss maintainers sat for 9.7 hours/day, whereas the individuals with obesity sat for 12.6 hours/day.

The weight-loss maintainers spent 1 hour/day lessplaying video games or using a computer for nonwork-related activities, but the two groups spent a similar amount of time doing other sedentary activities.

This study "is the first to describe different types of sitting behaviors among weight-loss maintainers," lead author James Roake, a student at California Polytechnic State University, in San Luis Obispo, and colleagues write in the article published May 25 in Obesity.

Future interventions should consider targeting nonwork-related computer and video game usage, they suggest.

Individuals in the long-term weight-loss maintenance group expended more energy climbing stairs, walking, and doing light physical activity than those in the control group (1835 vs 785 calories/week).

The study "also showed that physical activity was associated with improved weight-loss maintenance," John M. Jakicic, PhD, who was not involved in this research, observed in a statement from the Obesity Society.

Importantly, it "does not imply that simply standing more rather than sitting will contribute to weight-loss maintenance, but [it] may suggest that less sitting that results in more movement is what is key to weight loss maintenance.

"Hence, sit less and move more," said Jakicic, director of the Physical Activity and Weight Management Research Center, at the University of Pittsburgh in Pennsylvania.

Corresponding author Suzanne Phelan, PhD, professor of kinesiology and director of the STRIDE Center for Obesity Research, California Polytechnic State University, calls for more research.

"The findings hopefully will prompt future weight maintenance intervention research" she said in the statement.

"Future research should include objective measures of sedentary behavior and activity."

Time spent sitting has "increased dramatically" in the United States in the past decade and is associated with increased risk of obesity, type 2 diabetes, cardiovascular disease (CVD), and all-cause mortality, Roake and colleagues write.

Data from the National Weight Control Registry showed that individuals who had maintained long-term weight loss spent fewer than 10 hours a week watching television, and they also owned fewer television sets than individuals with obesity.

To investigate types, context, and amount of sedentary behavior in individuals who maintained weight loss, researchers identified 4953 people who were part of the WW Success Registry and had lost at least 20 pounds which is a clinically significant 10% weight loss for someone with an initial weight of 200 pounds and kept the weight off for at least a year.

They also recruited 650 control individuals with obesity.

Those in the weight loss-maintainer group, compared with controls, were older (54 vs 47 years), more were female (92% vs 79%), and they had a lower current mean body mass index (27.7 vs 39.2 kg/m2).

Participants completed the Multicontext Sitting Time Questionnaire, the Paffenbarger Physical Activity Questionnaire, and a questionnaire about home sitting environment.

Compared to individuals with obesity, the weight-loss maintainers sat for 3 hours/day less during the week (10.9 vs 13.9 hours/day) and weekends (9.7 vs 12.6 hours/day), and spent 1 hour/day less playing video games or using a computer for nonwork-related activity during the week (1.4 vs 2.3 hours/day) or weekend (1.5 vs 2.5 hours/day).

Both groups had a similar number of electronic devices/television sets at home (15.8 versus 14.8).

The study was supported by a grant from WW International. Phelan has reported receiving a grant from WW International, and another author has reported being an employee and shareholder of the company.

Obesity. Published online May 25, 2021. Full text

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Over 122 million Americans are living with diabetes, a chronic disease that impacts the way in which your body turns food into energy, per the Centers for Disease Control and Prevention. While there are three main types of diabetestype 1, type 2, and gestational diabetes type 2 is by far the most common as well as the most preventable. "If you recognize any of the symptoms, seek help, as identifying diabetes early can be key to preventing it from getting worse," says Dr. Deena Adimoolam, a Yale-trained endocrinologist who specializes in diabetes, food as medicine and metabolic health. Knowing the most common habits that contribute to it, may help prevent it from happening to you. Here are five surprising habits that can lead to diabetes.

High blood pressure is a risk factor for diabetes. The American Diabetes Association reveals that while almost one and three American adults have high blood pressure, two out of three with diabetes suffer from it. "When your blood pressure is high, your heart has to work harder and your risk for heart disease, stroke, and other problems goes up," they explain.

RELATED: Signs High Blood Pressure is Wrecking Your Body

Per the National Institute of Diabetes and Digestive and Kidney Diseases, obesity plays a major role in the development of diabetes. "You may be able to prevent or delay diabetes by losing 5 to 10% of your current weight," they maintain. "And once you lose the weight, it is important that you don't gain it back."

RELATED: Subtle Signs You're Becoming Obese, Say Doctors

Diet plays a big role in the development of type 2 diabetes. The NIDDK explains that reducing caloric intake is crucial to losing weight and keeping it off. "Your diet should include smaller portions and less fat and sugar. You should also eat a variety of foods from each food group, including plenty of whole grains, fruits, and vegetables. It's also a good idea to limit red meat, and avoid processed meats," they suggest.

RELATED: The #1 Cause of Diabetes, According to Science

Exercise is also important when it comes to your health, including helping you to lose weight and lower your blood sugar levels. "These both lower your risk of type 2 diabetes," the NIDDK says. They suggest getting at least 30 minutes of physical activity 5 days a week. "Some amount of physical activity everyday may help lower one's blood sugars and possibly prevent type 2 diabetes," says Dr. Adimoolam. "Daily activity may even help with weight loss and improving your heart's health."

RELATED: 19 Ways You're Ruining Your Body, Say Health Experts

Putting down the pack may help you keep diabetes at bay. "Smoking can contribute to insulin resistance, which can lead to type 2 diabetes. If you already smoke, try to quit," the NIDDK suggests.

If you find yourself with the following symptoms, according to the CDC, call a medical professional:

And to get through life at your healthiest, don't miss: This Supplement Can Raise Your Cancer Risk, Experts Say.

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Dude, Vanessa Carlton had it all wrong. Why walk 1,000 miles (which will probably result in you being pretty dead) when walking 10 miles a day can have a ton of health benefits?

Walking is free and has great effects on your physical and mental health. Plus you get to see, and possibly even pet, random peoples doggos! There really is no downside, especially when theres the COVID-19 pandemic going on and you need that change of scenery.

But is 10 miles too much? Do you really get a significant health boost for walking that much? And if so, whats the best way to go about it?

Walking 10 miles a day might sound pretty intimidating. But as the saying goes, no pain, no gain.

When you look at the health benefits, youll probably discover that a good long walk offers more gain than pain for both physical and mental health. Research suggests that walking helps with:

Walking 10 miles a day is a good exercise that you can measure (plus, according to a small study, walking a set distance is often better than a set time when youre trying to lose weight, as its more intense plus, if you know youre exercising only for a set time, its easier to slack off a little).

It gets you a good distance from home, meaning that your brain is engaged by all the new, shiny things its seeing. Plus you can bring a friend and gossip about how your favorite RuPauls Drag Race contestant was totally robbed.

We hear ya. These are the crucial deets.

Well, the straight answer is that it depends on what you weigh. According to Harvard Medical School, you can calculate a rough calorie-burn figure from your weight and the speed of your activity. Depending on your current weight and how fast youre walking (having a larger body and walking faster both burn more), you could probably expect to burn between 500 and 800 calories on a 10-mile jaunt.

Its widely believed that youll burn more calories the faster you walk. So, if you power through those 10 miles, youll have burned off more calories and be home faster to get on with all the other stuff you need to do in your day.

However, if you have a bit of a larger body and walking fast is hard right now? Dont sweat it. Even a slow walk is going to be better than no walk at all!

Lets say that you fancy losing a pound per week off your waistline. Sounds hard, doesnt it?

If you walk 10 miles a day, not so much! To lose a pound of weight per week, women should keep their calorie intake to 1500 per day, and men should stick to 2000 calories a day.

Getting a good amount of exercise can make your job much, much easier. Using our example above, a 10-mile walk can make 500 to 800 calories burn harder than that really mean insult you threw at your co-worker. So, if youre not snacking on food with low nutrients in the meantime, you could totally achieve that pound per week.

If youre following a specific diet or eating plan, just make sure that a dietitian or healthcare professional has recommended it. Theres no point harming yourself by following some faddy diet which makes you feel like crud. Otherwise, youre not going to have the energy for that walk.

As awesome as those health benefits are, theres no denying that 10 miles is a pretty long-ass walk. So, youre going to want to follow some strategies, lest you get despondent and quit before youve even begun.

Theres two main ways to beat the doubts, and prove to yourself that youre going to boss this:

OK, so not everything about walking 10 miles a day is awesome. There are a few drawbacks. And its a good idea to get acquainted with them before you commit to strutting on the sidewalk.

Youve probably already worked this one out, but walking 10 miles a day can take a long-ass time. Its a significant chunk of your day, whether youre doing them all in one go, or breaking them up into shorter walks. You can make them go faster by more intense walking, or make time fly with some favorite tunes, but its still a time-sink.

The American Heart Association recommends activities such as running, swimming, and fast cycling as intense exercise. So, if youre wanting to improve your aerobic fitness or strength, walking is not the droid youre looking for.

They recommend getting 150 minutes of moderate-to-high intensity exercise every week. Going for a gentle amble just isnt going to cut it, even though you will feel improvements in both at first (although at 10 miles, youll likely be walking for *way* longer than 150 minutes).

If intensitys what youre going for, running might be a better fit. Alternatively, add some kind of weight (like ankle weights, which are available online) so you have to work harder on your walks.

Looking to pile on some major gains and look like a passable successor to Arnold Schwarzenegger? You might want to try something else. Walking can be great for weight loss, but it just doesnt have the power to really boost those muscles.

Weight training is probably going to be better for your goals, as the higher-intensity exercise strengthens your muscles much more than a simple stroll. Come with us if you want to lift.

Want those health benefits? Then youve got to walk those 10 miles in a way thatll keep you fit, healthy, and uninjured (as well as motivated, because this is gonna be a lot, and you may be tempted to quit).

Make sure that you:

Want the gains without the pains? You can go a long way toward realizing that dream simply by investing in a good pair of walking shoes before you start out! Itll help protect your feet, ankles, and knees, and generally make those 10 miles much easier to deal with.

We included a little price guide as well prices fluctuate, so:

Some ranges to check out include:

So, youre eagerly looking up your house on a map and seeing where you can walk that covers those 10 precious miles. Thats great! Your body is gonna thank you for it.

But its also important to factor in the time its going to chomp out of your day, the potential boredom of the route, and the risk of injuring your lower body if youre not suitably prepared. Mix it up, be flexible, and prep accordingly.

Just remember not to push yourself too hard. Walking is about taking one step at a time, in every sense. Build yourself up to 10 miles, instead of throwing yourself in at the deep end. And be sure to supplement your efforts with a nutritious diet.

Prepare properly, and the trail will be your territory!

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Walking 10 Miles a Day: Benefits, Tips, and Walking Shoes - Greatist

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Shirataki noodles are long, white noodles that consist of a type of starch known as glucomannan. The body does not digest this starch, making shirataki noodles very low in calories and carbohydrates.

Shirataki noodles are a popular part of Japanese cuisine. However, because of their nutritional properties and versatility, they have gained popularity in other parts of the world, particularly among those who follow low carbohydrate diets.

In this article, we will explore what shirataki noodles are in more detail, as well as their potential health benefits, how to cook them, and how to include them in meals.

Shirataki noodles consist of water and starch from the roots of the konjac plant, which is a type of yam. Other names for these noodles include konjac noodles or miracle noodles.

Manufacturers make shirataki noodles by extracting starch from konjac roots. They then use this starch to create a block, known as konnyaku.

People can eat konnyaku on its own as a meat substitute, or use it to create different shapes. Konjac starch is gelatinous and clings to itself, which makes it ideal for forming into noodles.

Shirataki noodles are unique because of the starch they contain: glucomannan. In the digestive system, glucomannan acts like a dietary fiber, which means the body does not break it down to use as energy.

This makes shirataki noodles extremely low in calories and carbohydrates, as they provide little energy.

Shirataki noodles may have a number of health benefits, depending on the individual. They include:

People may find shirataki noodles both useful and beneficial for their health if they have a food allergy, food intolerance, or a digestive condition that limits their diet.

This is because shirataki noodles are free from substances that can cause symptoms in some people. For example, they do not contain:

Some brands of shirataki noodle are also low FODMAP.

This could help people with conditions that require these dietary restrictions to eat a more varied diet while also avoiding symptoms. Shirataki noodles can act as a replacement for popular foods such as pasta, wheat noodles, and egg noodles.

Shirataki noodles may help people reach a moderate weight by providing a low calorie, low carbohydrate replacement for other starchy foods.

Additionally, there is some evidence that glucomannan may help to promote weight loss. A 2020 systematic review and meta-analysis in Obesity Medicine found an association between glucomannan supplementation and weight loss in people with overweight and obesity.

Glucomannan is also a type of soluble fiber, which is generally beneficial for weight loss as it can increase feelings of fullness.

Shirataki noodles have a low glycemic index, which means they do not cause a spike in blood sugar levels after eating them. This can make them a useful food for those with prediabetes, metabolic syndrome, or type 2 diabetes, who may need to restrict their carbohydrate intake.

However, these noodles may have additional health benefits for people with these conditions. According to a 2015 study, konjac glucomannan:

A double-blind, randomized controlled trial from 2017 found that participants who ate 400 grams (g) of glucomannan noodles for 4 weeks, followed by 4 weeks of a placebo, had:

This may make shirataki noodles a potential addition to the diet for those who are using dietary changes to reduce their risk of type 2 diabetes.

Glucomannan fiber may help to lower cholesterol by prompting the liver to release cholesterol-containing bile, which the body eliminates via bowel movements.

A systematic review in The American Journal of Clinical Nutrition found that taking around 3 g of glucomannan fiber each day caused a 10% reduction in low-density lipoprotein (LDL) cholesterol.

This research focuses on glucomannan specifically, rather than shirataki noodles. As such, people should not rely on this food to treat high cholesterol.

The glucomannan fiber in shirataki may act as a prebiotic. Prebiotics are substances that feed beneficial bacteria in the large intestine.

A critical review in the International Journal of Biological Macromolecules notes that glucomannan does not break down in the stomach, so it can be a source of food for gut flora.

Scientists are only beginning to understand the ways in which gut bacteria affect human health. However, they are essential for digestion and nutrient absorption. Gut bacteria may also influence other aspects of health, such as mood and body weight.

As with other sources of soluble fiber, shirataki noodles can help aid digestion and promote regular bowel movements. This may help people who experience constipation or who want to increase their fiber intake to generally improve digestion.

Shirataki noodles mainly consist of water and fiber. As a result, they contain few essential nutrients.

A 112 g serving of shirataki noodles contains:

The noodles also contain about 20.2 mg of calcium per serving.

Some companies may add other ingredients to improve markers, such as texture or flavor. Keep in mind that this may change the nutritional value of the noodles.

Shirataki noodles are generally well-tolerated. However, a 2014 study notes that glucomannan supplementation can cause side effects, such as bloating, trapped gas, or diarrhea.

It is possible that eating large amounts of shirataki noodles may cause similar side effects, though no research exists on how common this is.

Additionally, while shirataki noodles are low in calories and carbohydrates, they contain very little energy and almost no vitamins or minerals.

As such, it is important to eat them as part of a balanced diet that also contains plenty of nutrient-dense foods. Otherwise, a person may develop deficiencies.

Shirataki noodles are very low in carbohydrates. For this reason, people following the ketogenic diet can eat them.

People following the keto diet should try to mix shirataki noodles with other carbohydrate replacement foods, such as cauliflower, zucchini, or spaghetti squash. People can also use these foods as substitutes for rice, pasta, and noodles. Unlike shirataki, though, they have more nutritional value.

Learn more about the potential benefits and risks of the keto diet.

Shirataki noodles often come bagged in water. To prepare them:

At this point, some people prefer to cook the noodles again in a hot, dry frying pan. This evaporates any remaining water and can improve the texture or flavor before adding the noodles to a dish.

Shirataki noodles are versatile. People can add them to many dishes, as they absorb the flavor of other foods. People can use them in a similar way to pasta, rice, and other types of noodle.

To infuse the noodles with more flavor, cook them as normal and then add them to a sauce or broth. Allow them to simmer in the liquid for a few minutes to absorb the flavors.

Some ideas for meals using shirataki noodles include:

Shirataki noodles are fiber-rich noodles that may have some health benefits, such as helping people maintain a moderate weight and improving digestive health. They are low in calories and carbohydrates, and free from common allergens.

People can use shirataki noodles in a wide range of dishes. However, it is important not to rely on them, as they do not contain many nutrients.

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Shirataki noodles: 6 health benefits, nutrition facts, and meals - Medical News Today

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When you're trying to lose weight, staying active matters. However, you could run five miles daily and never drop a pound if you don't change your eating habits. One of the most effective ways to drop pounds is through macro-tracking, which challenges you to eat a balanced amount of carbohydrates, protein, and fat. Often, people may discover they've been consuming plenty of fat and carbs, but they're far behind on protein intake. By eating the right amount of protein, many see results and finally can lose weight.Here's, why eating this specific nutrient could be the missing link in your dieting plan, and for even more weight loss tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

While it's essential to remember carbohydrates are not the enemy, it's also true that some are better than others. When trying to lose weight, many people cut back on carbs, particularly those in the form of desserts or other sweet treats. Though this is positive, it requires our bodies to adjust to a new way of digesting, explains Keith-Thomas Ayoob, EdD, RD, FAND, an associate clinical professor emeritus at the Albert Einstein College of Medicine. In other words: you may get hungrier faster, but you can fight against this by upping your protein intake. How come? Protein takes longer to digest than carbs, so it stays in your stomach longer, keeping you feeling full.

"Hunger isn't the only reason people eat, of course, but it's a major one, and when you're on a weight loss diet, you're eating fewer calories than you're used to, so it's common to feel hungry," says Ayoob. "The extra protein can help out here."

Here's The Wrong Amount of Protein to Eat Every Day, Says Dietitian.

If you're struggling to see a difference on the scale, there could be many aspects at play. One of the most significantand yet, often overlookedare our hormones. When these are off-kilter, it can impact our mood and our ability to lose weight.

"An imbalance in your hormone levels can affect hunger and fat storage," says nutritionist and celebrity chef Serena Poon. "A protein-rich diet has been shown to increase the activity of leptin, a hormone that regulates body weight, fat mass, and appetite."

Plus, she explains high-protein meals have also been shown to suppress another hormone, ghrelin (often called the hunger hormone), which increases feelings of satiety.

Here are 19 High Protein Breakfasts That Keep You Full.

During a meal, you may feel excited, happy, and satisfied. But quickly after, do you feel sad? Or otherwise, meh? Often, this can be attributed to what we're eating since it's tied to our blood glucose levels. As Ayoob explains, when our blood glucose rises too quickly after a meal, it set us up for a crash, leaving us to feel depleted and moody. And sometimes, cause us to binge on foods we wouldn't normally eat (or the sweet ones we're trying to avoid). That's where protein can be game-changing since it blunts the rise of blood glucose after a meal, regulating our systems.

Related: Get even more healthy tips straight to your inbox by signing up for our newsletter!

When you lose weight, it isn't easy to control where it comes from: while others see a difference in their faces, some lose their backends fast. However, Poon says protein can help you lose weight when you want to drop it: your fat cells.

"Your body is made up of two different kinds of masses: fat mass, which is composed of fat, and lean mass, which is composed of muscle, organs, and bones," says Poon. "When you lose weight, it is ideal that you lose fat mass as opposed to muscle."

She says studies show that eating a diet that focuses on protein and fiber can help you lose the most fat mass. Here are9 Warning Signs You're Not Eating Enough Fiber.

Weight loss coach Stephanie Mansour says protein calories are burned more efficiently than other types of calories. What does this mean? About 20% to 30% of calories from protein are burned while your body is digesting the protein you consumed. This means while you're simply standing still or walking around.

"Although other types of calories function similarly, this rate is particularly high for protein calories," says Mansour. "Because these calories are burned during digestion, eating more proteins means burning more calories."

If you're not only hoping to lose weight but to turn it into toned, lean muscle, Poon says protein is the ticket. As she explains, when you blend exercise with thoughtful protein consumption, and you can shift your body composition.

"Combined with strength training, a protein-rich diet can help you build more muscle," says Poon. "Though many women avoid weight training for fear of bulk, it can support health in many ways, including weight loss."

Incoporate more protein into your diet with The Best Forms of Lean Protein You Can Eat.

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Ways Eating Protein Can Help You Lose Weight, Say Dietitians | Eat This Not That - Eat This, Not That

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