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Sports facilities reopened in England on Monday, April 12, and many Britons have been heading back to their local gym this week. But it is important to go slowly when you begin training again in order to avoid injuries.

Gary Lockwood, CEO of the British gym chain 24/7 Fitness, has shared his top tips on returning to the gym after lockdown, as well as sharing the best exercises to do in a gym for weight loss.

The first thing Gary recommended you do before going back to your local gym is to be prepared.

He advised bringing your own hand sanitiser and wipes to clean the machines before and after you use them.

Gary also highlighted that changing rooms in some gyms will not be open, so it is worth keeping this in mind before heading to the gym.

READ MORE:Location, Location, Location star Kirstie Allsopp shares show insight

Although it is likely you will want to work hard when you are in the gym, Gary advised reducing your usual session time at first and saving the hard graft for once you have settled back into your new workout routine.

Once you feel ready to start working a little harder in the gym, it is worth trying out new exercises that you may not have necessarily done in the gym before.

Gary outlined the best exercises in the gym for weight loss, and these include skipping rope, sprints, kickboxing, spinning, running, rowing, and stair climbing.

Surprisingly, skipping rope is the best for weight loss if you can maintain the exercise as the average person can burn from 667 to 990 calories an hour when doing so.

However, if you do not yet feel ready to go back to the gym, Gary recommended looking up online classes to do from your home.

Find one that suits you, and maintain your fitness from home in between your gym sessions, the CEO said.

Gary also highlighted the importance of eating a healthy diet and sleeping well, as well as maintaining regular exercise.

Keeping healthy will make you feel both mentally and physically better, and will consequently lead to weight loss.

See more here:
Weight loss: Best exercises in the gym for weight loss and how to ease back after lockdown - Express

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Any food can be a part of your diet, as long as you eat it in moderation. Your favorite sugary dessert, fast-food cheeseburger, and even a glass of wine can all fit into a balanced diet. However, it's when these popular foods are eaten in excess where lasting damage can occur in your gut. While these items may be tasty, they aren't doing much for promoting good gut health for the long term.

So which items should you be aware of? We spoke with a few registered dietitians about different popular foods that cause lasting damage to your gut if you eat them in excess. Here's what they had to say, and if you're looking for better-for-you food options, check out our list of 100 Easiest Recipes You Can Make.

"Refined sugars, like cookies, candy, cakes, and sweetened beverages can cause damage to your gut," says Theresa Gentile, MS, RDN, Owner of Full Plate Nutrition and Media Spokesperson for the NY State Academy of Nutrition and Dietetics. "These sugars, especially high fructose corn syrup, decrease the number of good bacteria in the gut and increase the number of bad bacteria. This negative result causes inflammation which can affect the permeability of the gut wall. This can lead to inflammatory disorders, such as obesity and cardiovascular disease."

Don't know if your favorite foods have HFCS? Here are 23 Surprising Foods That Contain High Fructose Corn Syrup.

"The most damaging food to the gut is sugar, high fructose corn syrup, and all processed foods," says Jamie Feit, MS, RD, and expert at Testing.com. "Anything your great-grandmother wouldn't recognize as food would be smart to avoid to protect your gut."

"A diet high in ultra-processed foods [is] high in refined grains, added sugar, and salt and low in fiber and antioxidants which are good for your gut," says Lisa Young, PhD, RDN and author of Finally Full, Finally Slim. "A diet high in ultra-processed foods and sugar may reduce the gut-friendly bacteria."

Here's Why You Need Antioxidants In Your DietAnd How To Eat More Of Them.

Your favorite deep-fried chicken sandwich may be a nice treat to enjoy once in a blue moon, but it's exactly the best food to have on a regular basis. Ricci-Lee Holtz, RD and expert at Testing.com, mentions how deep-fried foods are easily one of the popular foods that damage your gut, and how they can promote the growth of unwanted bacteria as well as causing inflammation, gas, and cramping.

"[Fried foods] are high in cholesterol and fats and are not good for your gut and digestive system," says Shannon Henry, RD at EZCare Clinic.

Here are the Dangerous Side Effects of Eating Fried Foods, According to Science.

Not all protein bars are created equal. In fact, there are many protein barsor other types of meal replacement barson grocery shelves that are full of unwanted added sugars and carbohydrates that are causing damage to your gut.

"Processed meal replacement bars are damaging to gut health and metabolism," says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements. "Whether they be granola bars, cereal bars, and even protein bars, these processed meal replacements can lower your health for one key reason; added sugar or refined carbohydrates."

"They are typically loaded with sugar and refined carbohydrates both of which are harmful to gut health," says Best. "Added and excess sugar slows the metabolism by overloading the liver making it more quickly to be stored as fat. This simultaneously slows metabolism and causes weight gain. This added sugar feeds the bad bacteria in the gut which can lead to gut dysbiosis."

Surprisingly enough, drinking red wine in moderation can actually do a lot for your body. Believe it or not, wine is even considered an essential part of the Mediterranean diet, which is the most successful diet for weight loss, according to the U.S. News & World Report.

However, like any rich food, having too much of it can cause issues with your healthespecially your gut. Alcohol is definitely one of them.

"Too much alcohol may reduce the number of beneficial bacteria in the gut," says Young.

Young also points out that having red wine in moderation can promote polyphenol content, which is a powerful antioxidant that helps your body to ward off disease. So a glass of red wine every now and then can actually help your bodybut drinking a whole bottle at a time might not.

Artificial sweeteners may have been debunked as a food that causes weight gain or leads to chronic diseases, but they still aren't the best for your body's gut bacteria. In fact, according to Holtz, "artificial sweeteners can even cause a decrease in beneficial gut bacteria."

One study published by the journal Advances in Nutrition points out how sweeteners can have an effect on gut microbiota, which proves that artificial sweeteners can cause alterations in the body's metabolic pathways linked to glucose tolerance. Gut microbiota is the bacteria in your gut that help with digestion. A healthy gut microbiota means a healthier stomach and GI tract during digestion.

Artificial sweeteners can also have immediate effects on your stomach, as well as these long-term effects.

"By using too much artificial sugar/sweeteners which are made up of sorbitol cause cramps and diarrhea," says Henry.

It's safe to say that if you're looking for something sweet, turning to a natural sweetener (like honey or maple syrup) and consuming them in moderation would be a much better choice for your body's gut health. Or simply grab your favorite fresh fruit!

For more on improving your gut's bacteria, here's The Best Way to Eat for Your Microbiome and Improve Gut Health.

Read more from the original source:
Popular Foods That May Cause Lasting Damage to Your Gut, According to Science | Eat This Not That - Eat This, Not That

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Bariatric surgery significantly reduced the risk of cancer in people with non-alcoholic liver disease (NAFLD)with severe overweight, according to findings published in Gastroenterology.

We knew that obesity leads to certain problems, including cancer, but no one had ever looked at it the other way aroundwhether weight loss actually reduced the risk of those cancers, Vinod K. Rustgi, MD, of the Rutgers Robert Wood Johnson School of Medicine, in New Jersey, said in a press release. Our study showed that all cancers were decreased, but obesity-related cancers in particular were decreased even more.

Arising from the accumulation of fat in the liver, NAFLD and its more severe form, non-alcoholic steatohepatitis (NASH), are responsible for a growing proportion of advanced liver disease worldwide. As a result of inflammation, NAFLD can lead to the buildup of scar tissue (fibrosis), cirrhosis (advanced scarring) and even liver cancer. With no approved drugs to treat fatty liver disease, its management relies on lifestyle changes, such as diet and exercise.

NAFLD is associated with obesity, which raises the risk of several types of cancer. Rustgi and his colleagues examined the impact of bariatric surgery on cancer risk in people with NAFLD and extreme obesity. Bariatric surgerygastric bypass and related proceduresalters the gastrointestinal tract so as to make weight loss more achievable for people with severe obesity.

The researchers conducted a retrospective cohort study among individuals ages 18 to 64 with severe obesity who were recently diagnosed with NAFLD between 2007 and 2017. The team included 98,090 participants, of whom 33,435 (34%) underwent bariatric surgery.

Among those who did not undergo bariatric surgery, 1,898 people developed cancer over 115,890 person-years of follow-up. On the other hand, there were 925 cancer cases over 67,390 person-years among those who did not have surgery.

Among those who underwent bariatric surgery, the risk of all cancers dropped by 18%, while the risk of obesity-related cancers fell by 25%, respectively. Specifically, the researchers noted a reduction in the risk of colorectal, pancreatic, thyroid and endometrial cancer as well as hepatocellular carcinoma (the most common type of liver cancer) and multiple myeloma. Moreover, the risk of developing cancer was especially reduced for individuals with cirrhosis who underwent bariatric surgery (a 52% drop) compared with those who did not have cirrhosis (a 38% drop).

Though bariatric surgery is a more aggressive approach than lifestyle modifications, surgery may provide additional benefits, such as improved quality of life and decreased long-term health care costs, suggested the researchers.

Click here to read the study in Gastroenterology.

Click here to learn more about fatty liver disease.

See the article here:
Bariatric Surgery Lowers Cancer Risk in People With Obesity and NAFLD - Cancer Health Treatment News

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The Weight Loss and Diet Management market research report added by Report Ocean, is an in-depth analysis of the latest developments, market size, status, upcoming technologies, industry drivers, challenges, regulatory policies, with key company profiles and strategies of players. The research study provides market overview, Weight Loss and Diet Management market definition, regional market opportunity, sales and revenue by region, manufacturing cost analysis, Industrial Chain, market effect factors analysis, Weight Loss and Diet Management market size forecast, market data&Graphs and Statistics, Tables, Bar &Pie Charts, and many more for business intelligence.

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Key Segments Studied in the Global Weight Loss and Diet Management Market

Better-for-You-Food & Beverages

Weight Loss Supplements

Meal Replacements

Low-Calorie Sweeteners

Other

Segment by Application

Supermarkets and Hypermarkets

Health & Beauty Stores

Independent Retailers

Online Distribution

Geographical Breakdown: Regional level analysis of the market, currently covering North America, Europe, China & Japan

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Changing Forecasts in a Time of Crisis: explores key issues, including:

Key questions answered: The Study Explore COVID 19 Outbreak Impact Analysis

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Key Points Covered in Weight Loss and Diet Management Market Report:

Chapter 1, to describe Definition, Specifications and Classification of Global Weight Loss and Diet Management, Applications of, Market Segment by Regions;Chapter 2, to analyze the Manufacturing Cost Structure, Raw Material and Suppliers, Manufacturing Process, Industry Chain Structure;Chapter 3, to display the Technical Data and Manufacturing Plants Analysis of , Capacity and Commercial Production Date, Manufacturing Plants Distribution, Export & Import, R&D Status and Technology Source, Raw Materials Sources Analysis;Chapter 4, to show the Overall Market Analysis, Capacity Analysis (Company Segment), Sales Analysis (Company Segment), Sales Price Analysis (Company Segment);Chapter 5 and 6, to show the Regional Market Analysis that includes United States, EU, Japan, China, India & Southeast Asia, Segment Market Analysis (by Type);Chapter 7 and 8, to explore the Market Analysis by Application Major Manufacturers Analysis;Chapter 9, Market Trend Analysis, Regional Market Trend, Market Trend by Product Type, Market Trend by Application;Chapter 10, Regional Marketing Type Analysis, International Trade Type Analysis, Supply Chain Analysis;Chapter 11, to analyze the Consumers Analysis of Global Weight Loss and Diet Management by region, type and application;Chapter 12, to describe Weight Loss and Diet Management Research Findings and Conclusion, Appendix, methodology and data source;Chapter 13, 14 and 15, to describe Weight Loss and Diet Management sales channel, distributors, traders, dealers, Research Findings and Conclusion, appendix and data source.

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Weight Loss and Diet Management Market Blockbuster Growth Opportunity | Weight Watchers, Abbott Nutrition, The Coca-Cola, Pepsico, Nutrisystem KSU |...

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Restrictions due to the COVID-19 pandemic have made it more challenging to exercise as often (or as intensely) as some people did before.

In fact, many of us have found ourselves practicing a more sedentary lifestyle, gaining unwanted weight over the past year.

But as restrictions ease, a number of us have started thinking how to approach losing weight and embracing exercise in a healthy, measured way.

New research published in the journal Nutrients may make that task easier.

The study examined the connection between physical activity and its effects on both how and what we eat.

The findings offer some interesting insight into our relationship with fitness and food, and may help provide a clearer road map for people looking to make lifestyle changes.

For the study, researchers from the Technical University of Munich (TUM) and the University of Nebraska surveyed 41 healthy adults 23 women and 18 men between ages 19 and 29.

The participants had an average body mass index (BMI) of 23.7. This is an estimate of body fat based on height and weight.

Generally, a BMI over 25 indicates a person might be overweight.

They were then randomly assigned either a 45-minute session of exercise or a 45-minute rest period at their first visit. They would then switch and complete the opposite session at their second visit with the researchers.

During each visit, those assigned to the exercise group were given electronic questionnaires before physical activity about how hungry or full they were, their preferred amount of food to eat, and a choice between types of food that differed in how long it would take to eat them.

The participants would then let the researchers know what their preferred food quantities were by writing down the portion size they would like for each type of food item.

The researchers collected these preferences for both immediate and later consumption of the food after 4 hours.

Once they answered this questionnaire, participants would complete their 45 minutes of exercise on a bicycle ergometer. Right after finishing, they would complete the questionnaire a second time and then again after a 30-minute recess.

Those who werent in the exercise group still completed all three rounds of questionnaires, but instead of 45 minutes of exercise, they had periods of rest.

The results?

The researchers found that exercise offered a greater increase in food quantities people chose. This was both right after exercise and then 30 minutes later.

They also found that exercise resulted in more desire for immediate consumption right after finishing their workout and 30 minutes after.

Most surprising to us was that the increase in hypothetical preferences for food amount and immediate consumption were already apparent, albeit not as strong, immediately after the exercise bout, study author Karsten Khler, PhD, professor of exercise, nutrition, and health at TUM, told Healthline.

Khler said that his research team expected the increase would be noticeable after the 30-minute postexercise period, but anticipated no increase right after exercise.

He said this is due to whats called exercise-induced anorexia, or a reduction in a persons sense of hunger or appetite during and right after exercise.

This phenomenon is caused by anorexigenic hormones and reactions in appetite-stimulating hormones as a result of exercise.

However, the fact that increases were less robust immediately after exercise when compared to 30-minute postexercise somewhat validates our initial assumption, he added.

When asked why someone might overeat or eat higher quantities of food after exercising, Khler said we generally know that the body responds to both psychological and physiological cues from exercise.

The psychological involves the sense of seeking a reward for completing a workout, while the physiological derives from metabolic and endocrine cues from your body that stimulate food intake in order to compensate for the increased energy expenditure of exercise, he said.

The research done by Khler and his team is certainly timely.

The World Health Organization (WHO) reports that obesity defined as a BMI of 30 or higher has tripled globally since 1975, and that 39 percent of adults 18 and over were overweight, according to 2016 figures.

About 13 percent of these people were living with obesity.

Concerns over weight and whether people are practicing enough physical activity have only been exacerbated during the pandemic.

Another recent study showed 61 percent of U.S. adults gained weight during the current health crisis, citing stress, lack of activity, and unhealthy shifts in eating habits as main drivers for weight changes.

When asked how common it is for people to practice the eating behaviors shown by the new study, Erica Sander, an exercise physiologist at the University of California, San Francisco (UCSF), said that your body is smart, it will want to replace the energy it used.

The highly palatable foods, like pizza, can be more appealing when you are famished from a workout. If you are trying to lose fat mass and continuing rewarding every workout with extra calories, the scale wont budge, she told Healthline.

Sander, who wasnt affiliated with the new study, said that fat loss is not a math equation of calories in and calories out, its more like a chemistry set yoga, running, french fries, kale, stress from work, and a comfy couch at home all have a different impact on hormones in your body.

In order to lose weight, you need to maintain a caloric deficit, which is mainly driven by reduced calorie intake, Sander explained.

David Janke, an exercise physiologist at UCSF, added that most people know in general what they should or shouldnt eat after a workout.

I think there is a portion of people that exercise so they think they can eat whatever they want. However, this is a huge misconception that people have. To lose weight you must consume less calories than your body is using, he told Healthline, echoing Sander.

Janke used the example of someone doing a big workout that burns 600 calories, such as an hour of vigorous cardio exercise. Following that physical activity, they then consume a large jelly doughnut thats also roughly 600 calories.

The hard work and exercise they did is now a wash because consuming a food that has literally no nutritional value and tons [of] calories puts the person right back where they started before the hour of cardio, said Janke, who also wasnt affiliated with the new study.

A huge portion of losing weight comes from what you eat, he added.

Khler said that planning your postexercise snack or meal before you actually work out might be a good way to go, rather than impulsively opting for those doughnuts.

Secondly, we also saw that there is a rather large inter-individual variability. Some participants wanted much more, others wanted less, he said.

That way, not everyone needs to follow my first advice. However, based on what we know from the literature and also from some preliminary analyses of our data set, those who are more likely to overeat following exercise also tend to have a higher weight/BMI, Khler explained.

Janke recommends you try to eat your meals at the same time each day. This allows your body to know when food is coming, and it can have something of a domino effect, helping with your appetite, digestion, and the rate at which your body processes fat, sugar, and cholesterol.

I also recommend that if someone is trying to lose weight and really has to have an unhealthy calorie-dense meal, then they should consume that meal for breakfast, Janke added. Giving your body a chance to use those calories throughout the day and for the exercise session.

Sander agreed with the above points, saying that having a plan is key. You should always plan to fuel your exercise as well as your recovery from exercise.

Your plan doesnt have to be stacked containers of meal prep in the fridge, it can start by only buying the food that fits your plan, she added.

What about recommendations for go-to foods?

Janke encourages people to have a snack of some kind within 30 to 45 minutes after their workout. He said thats the crucial anabolic window when its best to refuel your muscles after exercise.

A few of my go-to recommendations for a postexercise snack include: apples with a natural nut butter no additives hummus with carrots and broccoli, plain organic Greek yogurt with berries, and almonds with sweet potatoes, he said.

Sander said it really depends on the individual.

It varies depending on that persons nutritional needs and the kinds of exercise theyve just completed. A heavy gym session or a long bike ride might require completely different fuel before and after workout.

Sander also asserted that snacks and meals are different.

Some people swear they love a green protein shake after a workout where I usually prefer to have a meal. One of my first suggestions that fits many diet styles is to add more veggies and drink water, Sander said.

As a mountain biker, I need to have a plan for pre-, during, and post-rides. I like having a stack of waffles in the freezer, both sweet and savory; and its always a crowd pleaser if you bring enough to share, Sander added.

Both Janke and Sander said the pandemic weve been living through has certainly made life more complicated especially when it comes to approaching overall health, exercise, and nutrition.

The pandemic has created a unique situation where a lot of people are gaining weight. I believe there are several factors that contribute to the recent gain in weight seen in many Americans. Factors such as stress eating and increased inactivity due to the inability to do the physical activities people once did, Janke said.

Gyms have been closed, group exercise classes have been canceled, and the push to socially distance ourselves have made it harder for a lot of Americans to get the recommended amount of physical activity they should be getting, he added.

Sander said that its been a challenge for many this past year, especially with the loss of a sense of routine.

Today is a great day to start: Can you find an activity that you are comfortable with?' she said.

Read more here:
How Exercise Can Influence What We Eat and How Much - Healthline

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When it comes to weight loss, bananas don't seem like the common fruit to turn to. Berries tend to be a superior fruit due to their low carbohydrate and sugar contentalong with the high fiber contentwhile common fruits like bananas and apples sit on the shelf. Why? Because these fruits are higher in carbohydrates and sugar compared to the rest and many have deemed them to be the "unhealthy" fruit to eat. But this is a wild misconception. In fact, many dietitians say that bananas can help you lose weight quickly, making them one of the best fruits to eat for weight loss.

No matter the fruit or the vegetable, having a diet rich in these natural plant foods is key to weight loss success. The USDA My Plate Guidelines even suggest you fill half your plate with fruits and/or vegetables with every single meal. Bananas are certainly on that list of fruits to include on your plate.

"Fruits and vegetables form a crucial part of a healthy diet," says Edie Reads, RD and chief editor at healthadvise.org. "This usually forms the basic part of my talks, meal plans, and advice to my clients. But given the misinformation in circulation about these fruits, knowing which fruit and when to eat it is crucial. I love bananas, they hardly miss on my and my patients' grocery shopping lists."

Here's why you should consider reaching for a banana if you're trying to slim down, and for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"If you eat your bananas whilst they are still a little under-ripe (the less ripe the better in this instance) you actually attain a dense source of gut-healthy prebiotic resistant starch," says Kara Landau, RD and founder at Uplift Food Good Mood Food. "This means that you are actually nourishing your gut, assisting with satiety, and helping your cells be more responsive to insulin. When your cells are more responsive to insulin, this impedes one of the usual fat storage mechanisms in your body, and instead, you are able to feel fuller for longer, and may even eat less at your next meal, ultimately supporting total energy intake."

Here's One Major Side Effect of Eating Bananas Every Day, Say Experts.

"Bananas have gotten a bad rap in the nutrition world due to their higher carbohydrate content in a carb-phobic world," says Theresa Gentile, MS, RDN, Owner of Full Plate Nutrition and a media spokesperson for the NY State Academy of Nutrition and Dietetics. "But, bananas can actually help you lose weight if eaten as part of a balanced diet. A medium banana contains 3 grams of total fiber and 0.6 grams of soluble fiber, helping you to feel fuller longer. Unripe bananas also contain resistant starch, which escapes digestion in the gut helping to produce beneficial bacteria in the gut, which may help prevent obesity."

"This fiber found in plant foods helps keep us fuller longer, which may lead to eating fewer overall calories throughout the day," says Mackenzie Burgess, RDN, and recipe developer at Cheerful Choices. "To boost this satiety effect, try pairing bananas with a protein like Greek yogurt, peanut butter, or scrambled eggs."

Not feeling full after your meals? Here'sThe Secret Formula to Always Feeling Full, According to a Dietitian.

"Bananas can help you lose weight by incorporating them into your eating habits as a good replacement for sweets/desserts," says Ricci-Lee Holtz, RD and expert at Testing.com. "If you combine banana with a protein source like almonds, peanut butter, or even a cheese stick, this allows your body to feel satiated and help your mind feel satiated by providing that sweet replacement. By replacing dessert treats with a choice like bananas, it can help you lose weight by providing your body with a more nutrient-dense option as opposed to a calorie-dense option that does not have good nutrition, which benefits your body as a whole."

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

"Bananas will help you feel full longer, which can lead to weight loss by avoiding overeating," says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements. "Bananas are full of soluble fiber, pectin, and resistant starch, which reduce appetite and increase feelings of fullness post-banana."

"Bananas are relatively low in calories but have a high fiber content, about 3 grams per medium banana," says Megan Byrd, RD, from The Oregon Dietitian. "Fiber helps to keep us full because it's difficult for our bodies to break down, so it stays in our GI tracts for longer periods of time. This gives us the sensation of fullness that helps to curb our cravings and prevents us from overeating later in the day."

"Bananas improve insulin sensitivity, which helps the body process glucose more efficiently, thereby reducing weight," says Best. "Bananas are an excellent source of resistant starch, which has a positive impact on insulin resistance."

Related: Controlling This Hormone May Help Lower Blood Sugar, Study Finds

"Improvements in sleep can help boost energy throughout the day for more efficient workouts and improved eating," says Best. "Bananas contain melatonin, the natural chemical responsible for sound sleep, and can help to improve sleep quality."

According to a study published by the journalAnnals of Internal Medicine,sleep loss can modify energy intake and expenditure, meaning that a reduced sleep causes a reduced rate of weight loss. Because bananas can help with your sleep quality, they can only benefit your sleep resulting in faster weight loss over time.

Here are the Dangerous Side Effects of Not Sleeping Enough, Say Experts.

"Your workouts may be more efficient due to fewer muscle cramps as well," says Best. "Muscle cramps can be associated with an electrolyte imbalance, especially from potassium, and bananas are packed with this nutrient."

Workouts are important for building muscle, and muscle is closely connected to having a faster metabolismwhich aids weight loss over time. Bananas can help keep your muscles healthy and safe and give you that boost of energy you need for a workout.

"A medium-sized banana has about 100 calories and contains 3 grams of fiber," says Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim. "Bananas are full of fiber which helps keep you full and stabilize blood sugar making them a great food for weight loss. They are also rich in the minerals potassium and magnesium which help muscles relax and may even aid with sleep."

"[The] pack of nutrients is what fascinates me the most," says Reads. "It has a perfect balance of vitamins (B6 and C), fiber, magnesium, manganese, potassium, and carbsa larger percentage of which consists of calories. The number of calories in bananas is often the reason most people associate bananas with weight gain. However, please note that a banana contains only 102 calories, 12% of your recommended calorie intake."

"Banana is a great addition to a healthy diet as it has a wide range of important nutrients and fibers," says Shannon Henry, RD for EZCare Clinic. "It doesn't reduce weight directly but helps to prevent bloating, control appetite, and it is a good replacement for processed sugar."

Now that we've fully convinced you to add bananas to your meal plan, here are 10 Healthiest Banana Recipes to try at home!

Read the original post:
9 Ways Bananas Can Help You Lose Weight, Say Dietitians | Eat This Not That - Eat This, Not That

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Heres something you may have heard uttered in frustration by a friend or family member: I went vegan for a week and didnt lose weight. Many people equate vegan and plant-based eating to automatic weight loss. Unfortunately, thats a fallacy. If weight loss is your motivation for going plant-based (or the desired by-product of choosing to ditch animal products like dairy), you can shed pounds, but the types of vegan foods you eat matter.

Before going into some tips to help your weight-loss goals succeed, lets take a moment to recall the incredible health benefits when you go plant-based and start eating more plant foods and leave animal products behind.

A diet high in plant-based foods like vegetables, fruits, nuts, seeds, and whole grains and low in animal fat has been associated with a lower lifetime risk of heart disease, obesity, type 2 diabetes, strokes, and certain cancers, especially hormonal ones like breast and prostate. (This may be due in part to the estrogen that passes from the cow to cheese to our bodies according to the work of Dr. Neal Barnard, founder of Physicians Committee on Responsible Medicine, which has petitioned the FDA to add warning labels to cheese.) In one study on the health benefits of plant-based eating, the researchers found that there is an association with lowering your risk of premature death from all causes when you give up meat and dairy. You also need to stay away from processed or junk food to protect yourself from disease risk, so while you're skipping dairy, drop the bag of greasy chips.

Next, animal agriculture is a leading cause of greenhouse gas emissions (which is a considerable factor in climate change). Many organizations like the United Nations Environment Program (UNEP) and the National Academy of Sciences have backed up this claim. A study from Oxford University determined that going vegan is the most influential way to help fight climate change. Also, at the core of veganism is animal compassion. Modern-day farming (factory farming or intensive farming) has created some of the worst, systematic exploitation of animals in our history. You can feel good and even be motivated by the fact that you are not supporting that industry.

Generally, a vegan diet is devoid of animal products, but a plant-based diet adds more fruit and vegetables to your daily intake and includes healthy whole grains, nuts, seeds, and especially legumes which are high in protein and fiber. So one possibility is that you are not eating "healthy" vegan foods, since it's easy to fill up on empty-calorie vegan junk foods (Twizzlers or chips for instance) that may be free of animal products but are also completely devoid of nutrients and filling fiber.

First, look at what kind of plant-based foods you are eating. If youre filling up on heavy, calorie-dense foods (pasta, burgers, pizzas, processed snacks, or sweets), just because they are vegan, does not mean you can eat more, or endless amounts instead of thinking: I need to avoid all animal products, start thinking: I need to get as many nutrients in every bite that I possibly can. A general rule would be to focus on eating a whole foods plant-based (WFBP) diet as much as possible. This means choosing items free of added sugar, and cooking with as little oil as you can since oil is calorie-dense and can add up. (The Beets expert, Natalie Rizzo, RD, provides a great guide to starting to eat WFPB here.)

"Whole foods plant-based diets are great for weight loss because they are naturally low in calories, and saturated fat while being high in vitamins, minerals, and fiber, says David Sonenberg, a Registered Dietitian and a Certified Diabetes Care and Education Specialist.

Below, we highlight some of those sneaky foods that might be loading you up with extra calories. Plus, we offer some great foundational tips for healthy and happy weight loss.

An easy rule to follow and eliminate empty calories is to simply not eat fried foods. Always opt for items prepared grilled or steamedor even better try an air fryer. Another calorie-dense food that can sneak up on you is oil; in just one tablespoon is 120 calories. When you are cooking yourself, use vegetable broth or other oil substitutes. When eating out, ask for foods to be cooked with no oil, or opt for foods that wouldn't require them. Also, be mindful of margarine and plant-based butter portioning; they are certainly delicious but can certainly add up.

There are certainly benefits of healthy-fat foods like avocado and nuts, which are whole foods. But consuming these in large quantities can pack in a lot of extra calories. Fats contain 9 calories per gram. Carbs and protein generally only contain 4 calories per gram. This means high-fat foods are more calorie-dense. They can also easily be over-consumed. For example, 10 raw almonds contain 78 calories; while this is a great healthy snack when portion-controlled, over-snacking on these and the calories can quickly add up! Swap those high-fat snacks for lower-calorie items like lupini beans for example. (We have an entire guide to whole food healthy snacks for weight loss: here.) Sonenberg also notes that keeping snacks or tempting foods out of sight can help prevent overeating and excess snacking. For the greatest success remove distractions from mealtime like eating in the car, in front of TVs, phones, and computers. When eating, focus on the flavors of the food, and how they affect your level of hunger."

Wow. How delicious those, rich, creamy vegan dressings and sauces are these days. But, a creamy dressing, for example, can easily turn a light lunch salad or dinner starter salad into a calorie-heavy endeavor. Always ask for the dressings on the side, and only use half the serving. Or, use a little balsamic vinegar or lemon juice instead. The same goes for vegan mayo or other creamy sauces that you might add to a veggie burger. Mustard is typically only 10 calories per tablespoon. And ketchup is about 20 calories per tablespoon, much less than a vegan ranch or cream sauce.

Maybe you have thought that a lighter dinner means you can double up on drinks. But regardless of what you are eating, be mindful of how much alcoholand what kindyou are drinking. If youre out having cocktails, dont be shy to ask for modifications, like leaving the agave out of a margarita. Or, do a simple mixed drink like a vodka soda (and if thats too boring add just a splash of grapefruit or pineapple juice). On the beer front, there are some great tasting options for around 100 calories (that are not the typical light beers). For example, theres the tasteful Ballast Point Lager (99 calories) and Guinness (surprisingly only 125 calories per bottle). Also, hard kombucha is a better-for-you alcohol growing in popularity with transparent labels and ingredientsyou can find many for under 100 calories per can. Drinking can also loosen inhibitions and lead to poor food choices. So, do your research before going out or buying booze for a party. A low-calorie beverage here and there is not going to put a dent in your weight loss.

While what you eat is important (and a very critical factor when it comes to weight loss) your activity level can help or hinder your weight loss and health goals. Plus, activity is important for heart health, endorphin release, and mood balance for general healthy living. You dont need to do high-intensity training to see the benefits. Try a long power walk or some lightweight training. You can also maximize your non-exercise activity thermogenesis (NEAT) which is simply the energy expended for everything you do that is not sleeping, eating, or sports-related exercise like playing with the dog, cleaning the house, etc. Give your NEAT an upgrade by taking the stairs (rather than the elevator) or parking at the end of the parking lot to get extra steps in. These NEAT calories add up and can help burn extra calories throughout the day.

Finally, remember weight loss, no matter what sort of plan you are on, takes time. And, there is no hard-fast rule about when you will see results since everyone's body is different. For people with a lower body mass index, you likely have less weight to lose so it will often come off slower (one to two pounds per week).

I am going to embark on trying a strictly whole food plant plan for a week to see what happens. While I do eat all plant-based on a regular basis, I certainly often splurge on a fair amount of processed vegan foods. And for me, the temptation is sweets (There are so many delicious vegan ones these days!) So going WFPB seems like a perfect way to reset to really focus on whole foods, and maybe learn to love fruits as a sweet fix! Maybe Ill shed a few pounds, have more energy, less mental fog, and all the other benefits people report. But lets see what happens and if and how my body (and mind) changes.

Our expert source and reviewer for this article was David Sonenberg. Sonenberg holds a Master's of Science in nutrition, is a Registered Dietitian, and a Certified Diabetes Care and Education Specialist. He works at a cardiology practice in New Jersey helping patients overcome chronic illness through changes in diet.

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If You Tried Going Vegan and Didn't Lose Weight, This Might Be Why - The Beet

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Shokuiku is a Japanese philosophy intended to encourage healthy eating habits.

It provides guidelines for how and what you should eat. Its also designed to change the way you think about food.

Shokuiku is a simple, easy approach that can help support weight management and enhance your overall health.

This article takes an in-depth look at shokuiku, including where it comes from, how it works, and whether you should try it.

Shokuiku, which translates to food education in Japanese, is a philosophy that promotes balanced and intuitive eating.

According to anecdotal sources, it was first developed by Sagen Ishizuka, a military doctor who also created the macrobiotic diet.

The practice of shokuiku is based on several key concepts about how and what you should eat.

Over the past few decades, it has become increasingly popular throughout Japan and around the world.

In fact, in 2005, Japan enacted the Basic Law of Shokuiku, which mandated nutrition education programs in schools to help children develop healthy eating habits using the concepts of shokuiku (1).

The program teaches children how to read food labels, the importance of eating seasonally, how foods are produced, and how nutritional needs vary based on different life stages.

Shokuiku is a philosophy that provides recommendations for how and what you should eat. It originated in Japan, where its part of many nutrition education programs in public schools.

Shokuiku is a simple philosophy based on four main principles.

Instead of counting calories, shokuiku encourages intuitive eating and focusing on the way that certain foods make you feel.

This involves tuning into hunger and appetite cues and learning to recognize when youre starting to feel full.

Shokuiku also incorporates a concept called hara hachi bun me, which is the idea that you should stop eating when you feel about 80% full.

This can help prevent overeating while ensuring youre getting enough food to meet your needs.

Shokuiku emphasizes the importance of healthy whole foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes.

These foods are rich in important nutrients that your body needs, including protein, fiber, heart-healthy fats, and micronutrients.

According to shokuiku, you should also limit your consumption of processed foods, which are typically high in calories, sodium, and added sugar.

While most diets in North America and Europe focus on eliminating or restricting specific ingredients, shokuiku highlights the importance of enjoying a variety of foods as part of a healthy, well-rounded diet.

Traditionally, meals consist of several small plates. This allows you to experiment with new ingredients, spices, and seasonings.

Ideally, meals should consist of several types of vegetables, along with some rice and a good source of protein.

Shokuiku also encourages you to try preparing foods in different ways, such as grilling, frying, boiling, or baking, which can help bring some diversity to your diet.

Besides providing sustenance, shokuiku teaches that food should be viewed as a source of enjoyment and pleasure.

According to the principles of shokuiku, food can also help strengthen social connections and enhance emotional and mental well-being.

For this reason, its important to sit down and share meals with others whenever possible.

Taking the time to enjoy meals with friends or family can help promote mindful eating and improve your relationship with food.

The practice of shokuiku is based on four main principles. These include focusing on fullness rather than calories, eating mainly whole foods, enjoying a variety of foods, and sharing your meals with others.

Shokuiku may be associated with several health benefits.

Shokuiku is focused on establishing healthy habits, many of which could be beneficial for long-term weight regulation.

For example, it promotes mindful eating, a practice that involves listening to your body and learning to recognize hunger cues.

Several studies have found that practicing mindful eating could help significantly increase weight loss (2, 3).

Shokuiku encourages eating more nutrient-dense whole foods. It also discourages eating processed foods, which have been linked to weight gain and a higher risk of obesity (4, 5).

Plus, shokuiku promotes sharing more meals with family and friends, which could be associated with better diet quality and a healthier body weight (6, 7).

Shokuiku emphasizes the importance of enjoying a variety of healthy whole foods as part of a balanced diet.

Doing so can not only help fill any gaps in your diet and ensure youre getting the nutrients your body needs but also help support overall health.

In particular, following a well-rounded diet could be beneficial for enhancing blood sugar management, supporting gut health, preventing heart disease, and more (8, 9, 10).

Shokuiku also teaches you to limit processed foods, which may help protect against a range of health conditions, including type 2 diabetes, heart disease, inflammatory bowel disease, depression, and even certain types of cancer (11).

Shokuiku encourages you to listen to your body and learn to recognize hunger and fullness cues rather than counting calories or tracking nutrients.

This can help you foster a healthy relationship with food and your body.

Interestingly, studies show that practicing mindfulness could help prevent emotional eating and reduce the risk of binge eating (12).

One study in 221 students found that mindful eating was linked to a lower risk of mood disturbances and binge eating behaviors (13).

Shokuiku also reframes the way you think about food. It encourages you to enjoy your meals by eating with others and experimenting with new flavors and ingredients.

Shokuiku could help increase weight loss, support overall health, and foster a positive relationship with food.

Practicing the principles of shokuiku can help enhance the quality of your diet and promote healthy eating habits.

Unlike many popular fad diets and meal plans, it doesnt restrict or eliminate any foods entirely.

Instead, it focuses on incorporating a variety of nutrient-dense, whole foods into your meals.

It also encourages you to listen to your body and take the time to enjoy your favorite foods with family and friends. This can support social and emotional well-being.

Plus, shokuiku is very simple and doesnt require you to follow any complicated rules or regulations.

For this reason, it could be an effective and sustainable alternative to other eating patterns and help you make long-lasting healthy changes to your diet and lifestyle.

Practicing the principles of shokuiku can help improve your diet quality and support physical, social, and emotional well-being.

Shokuiku is a Japanese philosophy designed to encourage healthy, sustainable eating habits and attitudes about food.

Its based on four main principles, which include listening to your body, eating more whole foods, enjoying a variety of ingredients, and sharing more meals with family and friends.

It could help enhance overall health, support weight management, and improve your relationship with food.

It may also be a more sustainable and effective alternative to restrictive diets.

Perhaps best of all, studies have shown the practices of shokuiku can promote physical, social, and emotional well-being.

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What Is Shokuiku, and Should You Try It? - Healthline

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My name is Hope Peterson (@hopebby_fit), and I'm 21 years old. I live in Las Vegas and I'm a full-time student working on getting my bachelors degree in kinesiology. I'm also a personal trainer. After gaining weight in high school, I started a vegan diet and started lifting weights and doing cardio to lose 50 pounds.

I was really active as a child and I played a ton of sports. As I grew older, I ended up becoming less active, and my bad eating habits really caught up with me.

After high school, I was working a lot and eating fast food for almost every meal. I gained a lot of weight pretty quickly, and I didnt realize how bad things had gotten until I went to a doctors appointment and learned I had gained 80 or 90 pounds. I was in shock! That was definitely the biggest wake up call I had ever had in my life.

After I learned my weight at the doctors office, I also had my vitals taken and got bloodwork done. After this appointment, I also realized that I had high blood pressure, high cholesterol, and high triglycerides. I also had so many stomach issues and food allergies, too. I was really tired of feeling bad all the time.

I started going to the gym and eating a little healthier. At the time I also thought I wanted to enter the Navy, which also put some pressure on me to achieve my goals in a specific time frame.

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After I went to a vegan restaurant with my friends from college for the first time, it shifted my mindset on how I wanted to eat. I have been vegan for about four years now, and I absolutely love it! I enjoy the vegan lifestyle because I have a lot of energy from eating tons of carbs, and I have less stomach issues as well.

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Breakfast: Coffee with chocolate protein soy milk and oatmeal with chocolate chips, chia seeds, and peanut butter.

Lunch: Two Boca veggie burgers, veggies, rice, and some Valentina hot sauce.

Snacks: Green smoothie.

Dinner: Lentil pasta with marinara sauce.

Dessert: A spoonful of crunchy peanut butter with a few chocolate chips.

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I used to go to the gym and do a ton of cardio and nothing else. By doing that, the only progress I saw was weight loss. Once I started lifting weights, I started noticing how much my body was changing.

I then signed up to get my personal training certification and learned how to structure workouts and hit my goals! Now I lift five days a week, and I absolutely love it. I usually do a push/pull/legs workout split.

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I made working out fun. Its common to hear people talking about exercise as such a drag or a chore and that mentality doesnt help. Working out isnt only good for weight loss goals but it also helps with feeling better and just improving your overall health. I lift weights because it is what I love and it makes me feel mentally and physically strong! Do workouts that make you feel good and have a positive attitude about it!

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I stopped saying Ill start tomorrow. This is a really toxic mentality that definitely doesnt help the weight loss process. You can make decisions right now that can change your course. I love this mindset because it can ground you and help you focus on one decision at a time and start the changes now!

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I loved myself where I was at. Making changes to your body can be super exciting and rewarding, but dont forget to love yourself where youre at. Life is too short to focus on the negatives about yourself. Be thankful for your body and pour love into yourself. I promise it will help with this process so much.

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I lost that weight fairly quickly when I started my vegan lifestyle, probably in about six or seven months. It definitely hasnt been linear, and no one's journey is. My weight has fluctuated a few times, but this is the healthiest I have ever felt and maintenance has gotten a lot easier.

Weight-loss journeys are a process. They never really stop, either. Ive learned to not compare myself to others so much because you cant compare your start to someone elses finish. Ive also learned how much trial and error goes into weight loss journeys. Sometimes things dont work out, and when that happens, you gotta be able to make a change and keep on pushing. Make sure to enjoy the processthats my best advice!

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I Started A Vegan Diet And Strength Training By Lifting Weights To Lose 50 Pounds - Women's Health

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Love handles are excess fatty areas that sit on either side of the waist above the hips. While body fat spot reduction is not possible, people wanting to minimize the appearance of love handles may consider trying a few exercises to help tone their abs and hips.

Love handles occur due to fat retention around the hips and abdominal area. People can try to take measures to minimize love handles, including regular exercise and maintaining a moderate weight. People may also consider avoiding tight clothing to further reduce the appearance of love handles.

Love handles are not dangerous in themselves, or anything to be ashamed of. People do not have to try to remove them if they do not wish to. That said, love handles can signal obesity, which may lead to a higher risk of certain conditions.

This article looks at love handles and their causes. It also explores exercises and lifestyle changes that may help people to minimize the appearance of love handles.

The term love handles first appeared in the late 1960s. It refers to any weight that may have accumulated around the sides of an individuals waist. This weight may also be visible extending over the edge of their pants or skirt.

Muffin top is another term people may use to describe body fat that extends above the edge of their waistline. The term references the shape of a muffin in a muffin case.

While specifically targeting body fat reduction around the waistline is not possible, a combination of cardiovascular exercises and weightlifting may aid weight loss.

Additionally, people may incorporate exercises that target specific areas of the body, such as the hips and abdomen. These exercises will not remove fat directly from these areas, but they can improve an individuals muscle tone and contribute toward weight loss.

Bicycle crunches involve an individual lying flat on their back with their legs lifted and knees bent.

The individual then contracts their abdominal muscles and twists their right elbow toward their left knee while fully extending their right leg. They then repeat this on the opposite side, 1530 times.

Side planks involve an individual initially lying on one side, using one arm to prop themselves up. They place one leg on top of the other, forming a straight line. They then raise their hips off the ground and hold this position for 30 seconds. They then repeat this on the other side.

Mountain climbers begin in a plank position. A person then brings their right knee up toward their chest while keeping their left leg extended. They hold this position briefly before switching legs in a swift movement, so that their left knee is now up by their chest.

It is important that people evenly distribute weight on both feet and do not shift all their weight to one foot. People can repeat this exercise for 30 sets, with bringing both knees to the chest counting as one set.

Russian twists begin with the individual in a seated position with their knees bent.

The person then twists their torso toward the left side and holds the position. They then turn their torso toward the right and hold. They can repeat this exercise for 30 repetitions.

To increase difficulty, people can perform the exercise with a weight.

The underlying cause of love handles is fat retention around specific areas of the body.

Fat cells accumulate when a person consumes more calories than they burn. Over time, this excessive consumption can lead to fat accumulation, especially in areas surrounding an individuals hips and waist.

While fat can accumulate in any part of the body, fat storage is more common in certain areas of the body such as the abdominal area, hips, and lower back.

Many factors may influence body fat distribution and can contribute to the development of love handles, such as:

Hormones are chemical messengers that regulate bodily processes. Certain hormones such as leptin, insulin, sex hormones, and growth hormones can influence appetite, metabolism, and body fat distribution.

People with obesity may have fluctuations in their hormone levels, which may encourage the accumulation of body fat.

Both sleep deprivation and stress can affect cortisol levels. Cortisol is a glucocorticoid that affects metabolism, boosts appetite, and causes an individuals body to store more fat.

Age may increase an individuals likelihood of developing love handles, as body composition changes as people age. Typically, muscle mass will begin to decrease, while body fat accumulation increases. This can result in body fat accumulating around the hips and waist.

A lack of physical activity or regular exercise can contribute to love handle development. If an individual does not burn more calories than they consume, they may begin to accumulate body fat.

In addition to a lack of physical activity, a diet high in fats, sugars, and high-calorie foods may also contribute to fat accumulation.

Untreated medical conditions, such as hypothyroidism, can also increase the likelihood of weight gain and love handle development.

The thyroid gland produces hormones that help to manage bodily processes. If a persons thyroid is not working correctly, they may gain weight and develop love handles. As hypothyroidism develops slowly, people may not notice symptoms for months or years.

Love handles are not dangerous in themselves. But obesity and body fat accumulation may lead to a higher risk of certain conditions such as:

Losing excess weight can help an individual to eliminate their love handles. In addition to regular exercise, the following tips may help:

People can try to manage love handles through a combination of healthy eating and a variety of exercises. Love handles are not dangerous, but excess weight around the waist may contribute toward potential health complications.

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What are love handles and which exercises can reduce them? - Medical News Today

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