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From Men's Health

In a new episode of the transformation webseries Brand New Me, mom of two Krista Francis shares the story of her dramatic weight loss journey. "I've been morbidly obese since I was a teenager," she says, adding that she had become dependent on food as a source of "emotional satisfaction."

Krista's weight gain continued into adulthood, and then into motherhood, when she had her daughter Adalie and her son Ezra, who was born with cerebral palsy. "He's had many surgeries over the years, and he needed a mom that was going to be able to take care of him appropriately," she says. The turning point came when Ezra was still a baby, and Krista realized that she couldn't fit through the door while carrying him.

"I felt diminished," she says. "I felt very embarrassed, just disappointed in myself that I had got to that point that not only could I not fully take care of some basic needs, but I couldn't help my son in the moments when he really needed me. That was a very big realisation for me that I needed to change my life."

Over the next three and a half years, Krista changed her diet and committed herself to losing weight and improving her personal health and fitness, so that she could be there for her children. In doing so, she discovered a love of exercise that she never knew she had, and going to the gym and working out have become an integral component in her new lifestyle.

"That is a part of who I am now," she says. "I work out five days a week. If I could work out seven days a week, I would."

She enjoys deadlifting and squats in particular, and now has aspirations to celebrate and showcase her transformation by competing in physique shows.

"My interest in bodybuilding sparked probably after the first year and a half of being in the gym," she says. "I want to be able to show other people that it is possible, that you can go from this to a completely different mental attitude and discipline... There's always an opportunity to be better, and do better, and you're going to fall along the way, and that's OK, but you don't give up. You keep going."

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My name is Kyla (@thegalaxxygoddess), and I'm 30 years old. I'm from Saskatchewan, Canada, and I work in office administration. After realizing my weight was holding me back, I started following a keto diet and practicing intermittent fasting, and over time, lost 105 pounds.

I started to put on weight fast after moving to a new city and beginning college. I wasn't making balanced decisions with food and gradually started eating worse and worse over the years. I also lived a sedentary life. I indulged in fast food and sugar the most, and I made worse food choices when I was stressed.

At 24, I hit my heaviest weight of 308 pounds. I was starting to feel achy and tired, which wasn't normal for me. But since I put the weight on over time, it wasn't obvious to me that my weight was the reason I wasn't feeling great. I was also starting to have knee pain pretty regularly. That really brought my weight to my attention, and I knew I had to start working on my health and live a less sedentary lifestyle.

Then, while on a vacation in September 2014, I had trouble with the amount of walking we were doing. I had to take breaks as we were sightseeingit was not the way I wanted to live. So I took my first stab at my weight-loss journey and lost 50 pounds in 2015. However, my weight loss didnt stick.

My *real* turning point came this year in July 2020.

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In July 2020 I chose to go the keto and intermittent fasting route after doing a lot of research. For me, this combination worked quite seamlessly.

I never intended on doing keto long-term (I couldn't go without bananas!). However, it helped quell my sugar cravings, which was my main problem. Now I am sugar-free, besides natural sugars from fruit.

I have now adjusted my way of eating from following the keto diet to simply focusing on eating whole foods. This is a better long-term way of eating for me because I don't want to go without certain fruits and healthy grains, but I'm so grateful for keto, as it jump-started my weight loss.

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The eating window I usually stick to is 12 p.m. to 6 or 7 p.m. Food has less of a grasp on me now. It really is just food, not good or bad. I don't obsess over it anymore.

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Breakfast: Fasting (water and coffee only)

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I also added in the Bowflex Treadclimber machine a few times a week. Now I am starting to work in weight training more regularly since I have my nutrition down.

I never got super regimented with a schedule for exercise. But now I am focusing on moving more in my daily life whenever possible and resting when needed.

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I had to keep gaining and losing to really figure out what worked for me. But I do feel that I have figured out the balance I need. I feel truly incredible entering my 30s. I feel more like myself, which has been the biggest gift of weight loss.

This weight-loss journey has honestly been a rebirth for me. It is changing my life in more ways than one, and I am excited just to fully experience my life now since before I know that I was not. I was just existing. I was ruled by my emotions and food. It really does not have to be that way. Now I know that I am in control of my life path more than I realizedand I won't give up on myself.

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I Switched From Keto And Intermittent Fasting To A Whole Food Diet To Maintain My 105-Lb. Weight Loss - Women's Health

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UNIVERSITY PARK, Pa. Restaurant closures, supply chain disruptions, and employment changes have altered peoples eating habits to varying degrees this year. Research shows that people have had a hard time maintaining their weight. People who are looking to lose weight may want to consider Volumetrics, a diet developed by Penn State Nutrition Professor Barbara Rolls.

For each of the last 11 years, Volumetrics has shown up near the top of the U.S. News & World Reports annual rankings of the best available diets. This year, Volumetricstied for the ranking ofNo. 3 "Best Weight-Loss Plan," while also appearing on the lists for "Best Overall Diets," "Best Fast Weight-Loss Diets," "Easiest Diets to Follow," "Best Diets for Healthy Eating," and "Best Diets for Diabetes."

How Volumetrics works

According to Rolls, Volumetrics is a research-based diet that focuses on satiety, or feeling satisfied after eating. In Volumetrics, people are shown how to lower the calorie-density of their diet. Calorie density refers to the amount of energy, in the form of calories, that is contained in a volume of food.

Volumetrics doesnt ban any particular foods, Rolls said. Its just that, as the calorie density goes up, you are encouraged to eat those foods in more moderate amounts.

When low calorie-density foods like fruits and vegetables are substituted for higher-calorie density foods, people can eat their usual portions while managing calories. This enables people to feel full and satisfied while losing weight. Volumetrics encourages people to eat a good balance of nutrients while comfortably controlling their hunger.

Rolls, Helen A. Guthrie Chair in Nutritional Sciences, has conducted a number of studies demonstrating that following Volumetrics leads to successful weight loss.

In our research, people who ate a lower calorie-density diet were consuming between one to two pounds more food each day compared to people who were not reducing calorie density, Rolls explained. Over six months, the people on the reduced calorie-density diet ate fewer calories and lost significantly more weight.

Other studies have shown that people who ate a low calorie-density diet for a year ate more food and felt less hungry.

Rolls has written three books about Volumetrics. The "Volumetrics Weight Control Plan," published in 2000, explores the science of satiety. "The Volumetrics Eating Plan," published in 2005, focuses on practical dietary advice. 2012s "The Ultimate Volumetrics Diet contains a 12-week diet plan.

What to eat

This is not about eating nothing but salads, said Rolls. Its about substituting some lower calorie-density ingredients into your meals without sacrificing the flavor. So, in your favorite sandwich, put a bit less of the fatty meat and bulk it up with your favorite vegetables. Perhaps use mustard instead of mayonnaise.

We have shown that the calorie density in dishes like macaroni and cheese can be reduced by 20% to 30% without anyone noticing, Rolls continued. When you do this, people eat the same amount they would have of higher calorie-density macaroni and cheese. They do not feel hungrier after the meal, and they do not compensate at the next meal. Even three-to-five-year-old kids who of course are not trying to lose weight but who are eating to feel satisfied who ate this way for five days didnt compensate by consuming additional food.

The magic weight-loss ingredient

Rolls said that people often ask her if there is one ingredient that can help them lose weight, and there is: water. Water adds bulk to food and contains no calories at all.

Rolls also emphasizes that weight loss and healthy eating must be connected. Ultimately she wants to help people find a healthy eating pattern that they enjoy that will help with sustainable weight management.

A lot of people think of managing weight and healthy eating as two different things. Volumetrics brings these together and emphasizes that, when people are eating fewer calories, it is more important than ever to eat a good balance of nutrients, Rolls said. One of my goals is to make sure that the concepts in Volumetrics become part of mainstream thinking about weight loss.

About the rankings

To rank diets, U.S. News & World Report assembles a panel of experts in diet, nutrition, obesity, food psychology, diabetes and heart disease to rank diets by seven standards: ease to follow, short-term weight loss, long-term weight loss, nutritional completeness, safety, managing heart health, and managing diabetes.

Volumetrics was ranked No. 5 (tie) for best diets overall, No. 7 for best fast weight-loss diets, No. 8 for easiest diets to follow, No. 7 (tie) for best diets for diabetes, and No. 5 (tie) for best diets for healthy eating.

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Weight-loss plan developed at Penn State named one of the nation's best - Penn State News

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Dublin parents-of-two Rob Cullen and wife Yvonne, lost (and have kept off) 13 stone between them. Rob says it's because they stay focused on why they want to maintain a healthy weight. "For us it's about remembering why we started in the first place and that was for our two boys."

oth felt unhappy with their weight and how it was making them feel - lethargic and depleted. They decided to make a change, embracing home cooking and cutting out takeaways and alcohol.

The couple say they feel more energised, their taste buds have changed, they have fewer aches and pains, less bloating and even Rob's snoring has stopped.

Rob's confident his and Yvonne's approach (which they write about at robandyvonne.ie) is sustainable.

What helps is being mindful of what they eat and watching portion sizes, making healthy choices but still allowing for occasional treats and staying focused on their common goal of remaining fit and healthy for their two sons, Liam (8) and Tommy (13).

Rob and Yvonne along with a panel of experts explain the habits you need in order to keep the weight off.

1. Have a (non-scales related) long-term goal

Many of us fall into the trap of losing weight to reach a magic number, fit in an outfit or go on holiday. But these short-term goals won't sustain long-term commitment - this requires a deeper, values-driven motive.

Psychologist Susannah Healy, author of Fabulous Jelly: Use Your Brain to Lose Weight and The Seven Day Soul, explains:

"We are naturally more inclined to give our effort and attention to things that are meaningful if the weight loss was just to fit into an outfit at a wedding, then the goal was not hugely meaningful and the motivation is unlikely to last."

2. Sleep (for about eight hours)

Several scientific studies have suggested a strong correlation between getting a good night's sleep and weight management. One study reported that older adults who slept less than five hours, compared with seven to eight hours, increased their risk of obesity by 40%.

3. Find an exercise you love and do it regularly

You might have been able to force yourself through an intense workout regime to lose weight, but exercise will not become a long-term habit if it's not something you enjoy.

4. Address your headspace

Weight management is about so much more than calories in and out. So many people who reach a weight they are happy with talk about the importance of self-love, of being able to look in the mirror and accept yourself.

5. Monitor your progress

That doesn't have to mean stepping on the scales every day, it could mean noticing when a pair of trousers starts to feel a little snug, feeling more breathless doing an activity you previously could do with ease. Be attuned to your body and act fast if you see changes.

6. Eat enough fibre

"We know that the better your fibre intake, the lower your sugar intake," explains dietitian Aveen Bannon.

"Fibre slows down the speed at which food passes through digestion and makes you feel fuller for longer. The best sources are fruit, vegetables, whole grains, beans and pulses."

7. Get support

The people you have around you have a big role to play in the success of weight management. "Have a friend, a class, a dietitian," says dietitian Sarah Keogh. "It takes quite a while to really bed down new habits so having someone you can check in with regularly is important, not necessarily for a weigh-in, although that can help for some."

8. Eat mindfully

Ever sat down to watch TV only to look down and realise you've shovelled a family-size bag of crisps into you without even noticing? If you want to try and stop your waistband expanding, register what you're eating. "Eat slowly and notice when you feel full, don't just automatically clear your plate," recommends Keogh.

9. Make a food plan

Planning ahead is pro-active and will give you control in choosing what you eat. "I dedicate a lot of time to meal planning on my courses because I truly believe that planning and organisation is what holds so many of us back from achieving our health goals," says Elsa Jones, a nutritional consultant who runs free online weight management workshops.

10. Be able to draw a line under something

"One of the most common mindset traps I see people fall into is 'all or nothing' thinking," reveals Jones.

"This is when you tell yourself you've blown it by eating one biscuit, so you may as well eat the whole packet and start fresh tomorrow. The best way to counteract this is to ditch the whole notion of being on a diet. If you're not on a diet then you can't blow your diet. Instead just focus on what you can do today to bring you closer to your goal."

11. Keep an eye on your proportions

Portion size is important, but a long-term, sustainable, balanced diet also revolves around having the right balance of nutrients on your plate - one quarter protein (chicken, fish, beans) one quarter complex carbs (sweet potato, brown rice, quinoa) and the rest veggies.

12. Drink water

Being even a little dehydrated can cause your metabolism to drop and work less effectively. Most of us don't drink enough water and often confuse thirst with hunger, reaching for a snack when we should be turning on the tap.

13. Remember how far you've come

You might have thrown out all your old clothes and not want to look at old photos, but they can be motivating.

14. Accept there's no 'one size fits all' approach

Maintaining a weight you're happy with is about doing what works for you. Some swear by keeping an eye on the scales, others rely on how they feel - the most successful means of maintaining a healthy body weight is finding the best way that works for you.

Belfast Telegraph

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The 14 habits of people who lose weight and keep it off - Belfast Telegraph

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The coronavirus pandemic has dominated the headlines and our daily lives for most of this year. Medical News Today have covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

In the first Recovery Room of 2021, we begin with the latest edition of our Medical Myths series, which debunks 11 misconceptions about weight loss. We also look at nostalgia and how it may enable people to move forward with greater confidence, which is particularly important as a new year begins.

We then report on evidence for the benefits that eating avocados may have on the gut microbiome, as well as how the microbiome might influence the quality of a persons sleep.

Other articles featured this week expose the threat that plastics in our environment pose to our health, look at why dogs and their owners often develop diabetes together (while cats and their owners do not), and investigate why smiling makes getting a shot up to 40% less painful.

Finally, far from being a sign of a mental health condition, we look at how talking to oneself may actually be beneficial.

Below are 10 recent stories that may have gone unnoticed amid all the COVID-19 fervor.

Many people aim to lose a little weight at this time of the year, so the first Medical Myths feature of 2021 is well-timed. This week, Senior News Editor Tim Newman investigates 11 misconceptions about weight loss.

Does skipping breakfast help? Do fat-burning foods or weight loss supplements work? What about cutting out sugar, snacking, and treats? Is it possible to target fat in specific areas of the body? These are just a few of the myths we look at this week.

If you or someone you know is embarking on a weight loss journey this month, its an article well worth reading.

Learn more here.

In this Special Feature, Maria Cohut, Ph.D.,looks at the history of nostalgia. Views on what nostalgia is, who experiences it, and whether it is a mental health issue have shifted over the years.

These days, experts see nostalgia as an emotional experience that may unify our sense of self and even help us build a sense of who we want to be in the future, which is particularly relevant at the beginning of a new year.

This thoughtful Special Feature moves from a historical perspective to a detailed consideration of the value of nostalgia in the present day. Looking back may help a person move forward with confidence.

Learn more here.

Ibogaine is a powerful psychedelic drug prepared from the root of the iboga plant, which is native to West Africa, where local people use it in rituals. It has also served to treat depression and addiction in clinical settings, as well as in more informal settings. However, its use has been linked to several deaths.

This week, we reported that scientists have created a less toxic water-soluble version of ibogaine, called tabernanthalog (TBG). Research in animals suggests that TBG might help treat depression and also promote the growth of connections between nerve cells.

TBG may modify key brain circuits that underlie not only depression but also anxiety, post-traumatic stress disorder (PTSD), and addiction, so further investigation is needed.

Learn more here.

Earlier this week, MNT launched two new hubs focusing on nutrition and vitamins, minerals, and supplements. Both provide science-backed advice and resources to help guide people through the complex world of healthful, sustainable eating.

One food that often features in lists of healthful ingredients is avocado. This week, we reported on new research findings that eating avocado with at least one meal each day leads to more healthful microbes making their home in a persons stomach and intestines.

Our article investigates how the research team ran the study and who funded it. It also suggests possible alternative probiotic foods to include in your diet.

Learn more here.

Gut microbes also feature in another study that we covered this week. New research from researchers in Japan suggests that gut bacteria may affect normal sleep patterns by influencing the production of neurotransmitters.

The researchers gave one group of mice access to water containing a range of broad-spectrum antibiotics, while mice in the control group had access to water without antibiotics.

After 4 weeks, 60 normal metabolites linked to the production of neurotransmitters were missing in the guts of the mice that drank the antibiotic-laden water. The researchers also found disturbances in the sleep patterns of mice in this group. They note that these may be related to changes in the levels of neurotransmitters, specifically those of serotonin.

For more in-depth articles on this topic, please visit our resource hubs focusing on the microbiome and the science of sleep.

Learn more here.

MNT have reported before on the potential health risks of plastics in seafood. This week, we covered a new report highlighting how exposure to plastics can disrupt an individuals endocrine system, potentially causing serious health issues.

Exposure to endocrine-disrupting chemicals (EDCs) can adversely affect a persons endocrine system. Today, there are more than 1,000 widely used chemicals that can have this effect.

Manufacturers use plastics containing EDCs in packaging, cookware, childrens toys, furniture, electrical goods, textiles, cosmetics, and vehicles. The lead author of the report concludes, Definitive action is needed on a global level to protect human health and our environment from these threats.

Learn more here.

According to a recent study that MNT covered last month, if a dog has diabetes, there is an increased risk that its owner will, too. This was a large study that looked at 208,980 owner-dog pairs. The researchers found that people who owned a dog with diabetes had a 38% greater likelihood of developing type 2 diabetes than those who owned a dog without diabetes.

The researchers found no such association between diabetes in cats and their owners.

For more evidence-backed resources for people living with diabetes, visit MNTs new diabetes hub.

Learn more here.

As well as reporting on the findings of this recent study, our article also summarizes how cancer develops and the link between telomeres and biological aging.

The research is important as it demonstrates, for the first time, that telomere shortening could prevent cancer. It also provides insights into how a wider range of human diseases may develop over a lifetime, and how telomere shortening therapies could potentially suppress them.

Learn more here.

At a time when many millions of people are expecting to be vaccinated in coming weeks and months, this new research will come as good news.

Researchers investigated the possible links between facial expression and pain sensation. They concluded that a genuine smile or a grimace could reduce the pain associated with a vaccine-like needle injection by up to 40%.

Learn more here.

Our team investigated self-talk this week. For most people, its a perfectly normal behavior rather than a sign of a mental health condition. In fact, self-talk may have some benefits, such as improved performance when completing certain tasks. It may also aid a persons understanding when following instructions.

If you or someone youre with chooses to verbalize their internal monologue, dont worry, its very common and may even be beneficial.

Learn more here.

We hope that this article provides a taste of the stories that we cover atMNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interest:

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The Recovery Room: News beyond the pandemic January 8 - Medical News Today

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MOST people have given up one vice or another over the past few days. From Dry January to Veganuary or quitting sugar, we all strive to be a fitter, healthier, better version of ourselves at this time of year.

For many people January is the month for changing things for the better. A get fit quick plan, or lose half a stone in a week. Mostly these promises are made by fad diets and someone trying to make a fast buck out of us.

The truth is that wellbeing (and that includes being at your healthy weight) is a long-term commitment. If weight loss is your goal this January, then no matter what diet you have decided to follow, there are a few simple rules that will soon become daily habits which will help at any time of the year. They are easy to stick to, get results and work. Choose one change and stick to it this week. By the end of the week you are likely to feel a whole lot better.

SIMPLE RULES AND GUIDELINES

1 Aim for three main meals and include snacks only if you need to.

Forget the little and often mantra and get back to eating three meals a day. Eat enough at your main mealtimes to keep you going for a few hours. When we snack we raise our insulin levels and prime our body to store more fat. I also find that when my clients take snacks out of the picture, they tend to eat healthier as it is often the snacks between meals that add salt, sugar and the wrong sort of fat to their diets, which contributes to weight gain.

If you really need a snack, then eat something that will add a little pop of nutrition to your day, like carrot sticks with houmous (to contribute to your five a day), a handful of nuts (for a mid-afternoon protein hit that is packed with essential fats).

2. Include protein every time you eat.

Protein will help to keep you feeling fuller for longer, So make sure you include a palm-sized portion of the stuff with every meal. Choose from eggs, meat, fish, chicken, nuts, seeds, natural or Greek yoghurt (full fat and unflavoured is best), cheese (Id recommend cottage, goats or feta cheese), houmous, beans, lentils or quinoa.

3. Drink 2-2.5 litres of water/day.

Keep well hydrated. Sometimes we mistake thirst for hunger. Keep your water levels topped up and replace one or two of your teas or coffees with herbal teas each day.

Within a few days you are likely to notice a difference to your skin, digestion and energy levels.

4. Limit or eliminate alcohol, caffeine, sugar, artificial sweeteners.

You know it makes sense. Whether you quit altogether, or simply reduce your intake of this stuff, your body will thank you for it. Start by keeping a food diary and notice your daily or weekly habits. When do you grab a coffee, what time of day are you looking for a sugar hit, and how often do you drink alcohol? Once you notice your habits, then it is easier to change them.

Just a word on diet foods. Low fat, skinny, light/lite all of these words should be a red light to avoid. Dont be fooled by the low-fat brigade who advocate eating over-processed junk food (and I am thinking Skinny Whips, Muller Lights and low-fat spreads). This is not food. Get back to basics and eat real food.

I hope this helps get your on a healthy track.

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Nutrition with Jane McClenaghan: January diets and simple ways to lose weight - The Irish News

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Photo credit: Antoinette Jensen

From Women's Health

My name is Antoinette Jensen (@netjfitness), and I am 34 years old. I live in Sioux Falls, South Dakota, and I am the owner and operator of NetJFitness. I decided to lose weight as a New Year's resolution and began with WW. Then, I transitioned to my own low-carb, high-protein way of eating and workouts, and I've kept over 60 pounds off.

Before I began my weight-loss journey, I lacked confidence, motivation, and self-esteem. I hid in my house to avoid being seen by anyone who had known me before I gained weight. My self-isolation and lack of confidence was starting to affect my marriage and friendships. At 26, I hit my heaviest weight of 200 pounds.

I had reflected on the past year and realized that it had consisted of going to work, then immediately coming home to just sit in the house with my husband and kids. I decided that night that I had had enough. I was going to start working on making myself feel and look better. It was 2012, and I was 26 at the time.

Initially, I had signed up for Weight Watchers (now called WW). I had shared my desire to lose weight with one of my co-workers, and she invited me to join a WW group at our workplace. During our weekly lunch meetings, I learned how to ensure my meals were nutritious and portioned correctly, I was able to get healthy recipes and make healthy food substitutions, and was able to track my weight to see what impacts these changes made to my body.

Im extremely grateful for the WW point systemit was easy to follow, and I learned about the basics of eating in a calorie deficit without obsessing over counting calories.

I also focus on portion control, and I log all my foods in the MyFitnessPal app to keep track of calorie and nutrient intake.

Story continues

Breakfast: Eggs with turkey sausage

Lunch: Turkey meatballs with sweet potato hash

Snacks: Fresh fruit

Dinner: Salmon paired with asparagus

Dessert: Cookies and Crme Premier Protein shake

Initially, I attended Zumba class at a local fitness center. Im thankful for my supportive husband who attended the classes with me for months until I felt comfortable. Once I became comfortable, I then sought the help of a personal trainer who showed me new exercises.

Currently, I work out six days a week for at least 90 minutes each day. I begin my workouts with a three-mile run. I alternate each day between working upper body and lower body, utilizing high-intensity interval training (HIIT).

I also enjoy strength training. After researching and trying different workouts programs and exercises, I found that I loved how my body reacted to lifting and targeted body sculpting.

During the two years I was actively working to lose weight, there were stretches of time where I did not lose any weight for weeks, or I gained weight. There were times where I indulged for days and weeks at a time. However, I never lost sight of my goal and the reasons why I wanted to lose weight and get healthier.

To maintain my weight, I set goals each month. This helped me stay focused. A few examples of my goals:

I also take *a lot* of pictures. Doing so has helped me identify my body composition changes, and its a great reminder that change is happening even if the scale isnt moving.

I created a routine. This was necessary for me to be successful. Out of convenience, I began going to the gym first thing in the morning. I would be at the gym at 5:00 a.m., so I could start my day off with a workout and still be home in time to help get my three children ready for school. Also, prioritizing the beginning of my day to my workouts reduces the likelihood that I will find an excuse not to go to the gym.

I set S.M.A.R.T. goals. Each month I set out to create a goal for myself that was S.M.A.R.T.that means they are specific, measurable, attainable, relevant, and had a timeline. For example, when I decided to train for a half marathon, I had given myself 12 weeks to prepare for the race. I set a goal to run a set number of miles each week, I tracked my pace and time for each run. This allowed me to measure my progress and make sure that I was on track to be successful in reaching my goal of running a half marathon. I did complete my first half in 2019, in one hour and 57 minutes.

I made healthy food swaps. I completely cut out zero-nutrition foods, like sodas, cookies, etc. My family and I also made other substitutes, such as switching hamburgers to turkey burgers, switching from 2 percent milk to skim milk, and making sure that there is at least one serving of vegetables with lunches and dinners.

My weight loss allowed me to understand that I am important, that it is okay to give myself permission to take care of me. Creating a routine to take care of myself is not being selfishits self-care, and I need it.

I have regained my confidence and discovered a new passion for fitness. However, the upsides do not come all at once. I found that you have to take the time to celebrate the little wins and changes. The goal is progress, not perfection.

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'I've Maintained My 61-Pound Weight Loss For 8 Years By Setting These S.M.A.R.T. Goals' - Yahoo Lifestyle

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Curry benefits to lose weight and improve your healthJanuary 08, 2021 12:34 hs

Curry is a mixture of various dry spices such as chili pepper, basil, caraway, saffron, cinnamon, cardamom, dried onion, celery, coriander, cumin, turmeric, fenugreek, ginger, mustard, nutmeg, cayenne pepper, pepper and tamarind . In addition, depending on the country where it is made, it may vary a bit, but basically it is very similar.

This seasoning is normally used for culinary purposes, however it has great health benefits, so today we will tell you what they are so that you have more reasons to consume curry.

Heart health: Curry reduces blood pressure, since it has vasodilator properties, it also contains properties that help prevent and attenuate multiple heart diseases.

Goodbye to joint pain: Curry has anti-inflammatory and antioxidant properties, which is why it reduces joint pain, which is recommended for treating diseases such as rheumatoid arthritis.

Steels bones: This seasoning increases bone strength and the speed of regeneration and repair of bones, therefore its consumption is recommended in people with diseases such as osteoporosis.

Promotes weight lossSome of the spices in curry speed up the metabolism, which is perfect for burning fat much faster. In addition, some of its ingredients are satiating and diuretics that will also help you lose weight in a healthy and fast way.

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Curry benefits to lose weight and improve your health - Explica

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The Oculus Quest 2 is a surprisingly good workout device. Just know its limits. (Start with Beat Saber.)

I was on a health kick once, but 2020 challenged my fitness plans. Being at home for nearly a year means setting up a home fitness regimen, somehow. Apple launched its watch-connected Fitness Plus, and there are plenty of exercise bikes and Pelotons. Nintendo has its Ring Fit Adventure. But for me, I've found myself swinging with lightsabers and punching targets in VR.

The Oculus Quest has been a surprisingly capable fitness device since the day it launched, thanks mostly to Beat Saber. Moving around in VR can feel like an escape to a completely different space. When it's used for fitness, that means it can inspire me to let go a bit more, absorb myself in the activity and consequently work harder.

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VR headsets seem like an inevitability for the next wave of fitness tech. VR fitness is already here, in a way. People have found ways to lose weight with VR workout regimens. There are downsides, though: The equipment isn't explicitly designed for exercising. Headsets can get sweaty fast, and most aren't designed to breathe well during workouts. My glasses fog up, sometimes. If I don't add some sort of protective rubberized eye cushion, the foam padding soaks with sweat, which is disgusting.

Facebook made a move to push VR further into the fitness zone with an app called Oculus Move late last year, which tracks motion and estimated calories in VR apps and games. It's like a systemwide fitness tracker. This type of app already existed via a sideloaded app called YUR, but Facebook made its own version. The concept demonstrates how the fitness tracker tech that's on your smartwatch or Fitbit could make the move to headsets more easily than you think.

In some ways, the idea's already here without a headset. Apple's Fitness Plus pairs with an Apple Watch and shows heads-up stats during workouts, but displays that heads-up info on a TV screen, iPhone or iPad. Oculus Move goes for a similar idea, projecting a heads-up display in VR that can float above my head, or down on the floor.

Oculus Move's ring-filling feels Apple Watch-like, but the metrics are different. There are only two rings to fill: One is for total active minutes, and one is for estimated calories. The Oculus Quest measures headset and controller motion to calculate and estimate the numbers, and it's not perfect. Also, it calculates during any VR activity, which can get weird. My time playing a casual platform game in VR, such as Moss, somehow earns a few active minutes -- I guess because I'm moving. But the ring makes more sense for deliberately active fitness games and apps, such as Beat Saber, Supernatural and FitXR.

What Oculus Move looks like when playing Beat Saber: the readout floats in the air (or at your feet).

One thing the Oculus Move tracking goals and dashboard does is set up to show daily achievements just like the Apple Watch Fitness app. And it works. It motivates me. I actually get going, try to play long enough and exhaust myself to get those active minutes. The game becomes a workout.

If VR headsets were more fitness-friendly, and could pair more automatically with fitness trackers, maybe they could be the next big idea in home fitness equipment. I love using the Quest for exercise, but really, VR isn't optimized for fitness. It's possible to injure yourself by throwing your hand into a table (it doesn't have live collision warnings), or you could smack yourself in the head with a controller (I've done that many times). The headset should be lighter, too.

But I feel like I've seen the future of my home gym now. I don't want to go back.

Beat Saber: The starting point, and maybe your finishing point, for fitness in VR. It's music-rhythm light saber dancing, and you need to try it. Beat Saber is not only fantastic and perfectly tuned to lightning-quick reflexes, but it's also where most of your VR friends are most likely to play. Leaderboards and high-score challenges make a great way to set fitness goals -- I keep swapping high scores with my nephew, and it's exhausting. A multiplayer mode also works for live two-player matches, and there are a solid number of DLC music packs you can buy. The included game also has a lot of tracks (from mostly unknown artists) to play with.

FitXR: A more fitness-focused boxing-type music rhythm experience has separate download packages to buy, and has timed workouts. There are also some in-game tracking metrics for estimated calorie burn.

What it feels like to do fitness in VR (of course, you can't see yourself).

Supernatural: The most elaborate fitness experience on Oculus Quest feels like VR Peloton, with holographic videos of real trainers guiding you through routines (which involve you swiping at Beat Saber-like targets along with music). Supernatural pairs with the Apple Watch, showing heart rate and fitness stats. But it also requires a monthly subscription fee.

Pistol Whip: A music-rhythm shooting game that feels like The Matrix mixed with Dance Dance Revolution. A new update adds a story-based quest, and there are lots of levels to try. The activity level is pretty low-impact, though.

Eleven Table Tennis: This isn't quite cardio, but the realism of this ping-pong game is pretty intense at higher difficulty levels.

Tai Chi: A relaxed meditative movement game where you move your controllers around to match positions of glowing targets. Like Beat Saber, but slower and more focused.

OhShape: This clever dance game has you match shapes of cut-out figures to strike poses and keep playing. It makes you move.

Dance Central: Harmonix's dancing music game feels like a club where you can dance with people and try out moves to songs. It's tiring but also weirdly fun.

Thrill of the Fight: A complete boxing simulation, with Rocky-like thematic overtones.

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VR fitness is usually about standing in place and waving your arms around a lot, relying on motion tracking in the controllers. There's some leaning and ducking in VR headsets that have six degrees of freedom tracking, too. (Oculus Rift/Quest, HTC Vive, Valve Index, PlayStation VR and Microsoft's VR headsets, for example.)

At least 5 square feet, ideally. You'll be arm swinging and lunging, and you don't want to smash your hand into a chair or wall or another person. Make sure your VR system's room boundaries are set well beyond the space you need to be safe.

VR fitness isn't always a great match with the fabrics and lenses and straps that VR headsets use. It's not easy to clean a VR headset, either. If it gets gross and soggy, try removing the foam eye-liner and cleaning it gently. There are VR headset liners you can buy, too (I haven't gotten that serious yet).

Use your fitness tracker to start a stationary workout (or "other" workout), and you can record your heart rate and estimated calorie burn.

There's a common pattern in many of these games: whether it's swinging sabers or hitting colored blocks, they're often about timing and beat, like VR versions of Dance Dance Revolution.

VR fitness games won't tell you if you're overextending yourself. Much like when I pulled a muscle in Ring Fit Adventure on the Switch, you need to remember to keep to your own pace, even if the game is screaming at you to do something. Start at the easiest setting and work your way up.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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My newest fitness tracker is a VR headset - CNET

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What is the purpose of fitness? Why do you exercise? What do you hope to accomplish?

Are you doing it to prepare for a sport? We know for sure that exercise and good fitness are important for whatever sport that you might happen to be playing, regardless of your age.

Sports-specific programs are important not only to help you be better at your sport but also to prevent injuries. How does fitness prevent injuries, you might ask.

Lots of injuries happen late in the game. Fourth quarter. Last ski run. Those kinds of things. Fatigue is definitely a factor. As you get tired, your technique deteriorates and your focus wanes.

Your bodys ability to a change in direction (think about planting your foot to cut to your left) or to react to outside forces (think about getting bumped while youre running) lessen with fatigue.

Performance is the goal for a lot of people. I took up CrossFit in 2008 because I could see that the emphasis on core strength would help me on the bicycle, particularly the mountain bike.

I can remember when Pete Rose broke down barriers in the 70s by lifting weights. Back then, baseball players avoided strength training fearing that they couldnt perform well with big muscles. We now know how wrong that was.

Now we know that strength training, stretching, and sport-specific training are all essential to successful sports performance along with eating right, getting adequate sleep, and listening to your body regardless of the sport.

Weight management is another great reason to seek better fitness levels. Dieting without exercising is futile. You just cant get the results that you want.

Maybe you exercise to look better. Thats OK. Whatever drives you. Ive said often that the best exercise program that you can do is the one that you will do. Same here. It doesnt matter as much why you exercise as it does that you do exercise.

Kids need to exercise so that they become active adults. Thats a proven fact. And its also a fact that if their parents will exercise with them, the kids are even more likely to participate and to continue an active lifestyle into adulthood.

You might exercise for the way it makes you feel. Although I have never ran far enough or hard enough to achieve a runners high, I do know that regular exercise keeps me feeling better.

Im not going to lie and tell you that it feels good on some of the long hills on my bicycle or that the strength training that I do is always fun. But I can tell you that as soon as it is over, it feels great. Exercise causes the release of endorphins in your system that will leave you almost euphoric.

Exercise is a key ingredient to living longer or, at the very least, living well in your later years. Again, study after study has indicated that.

I know people my age that feel like theyve reached the age when it is time to slow down; that it is the natural progression of aging. That is most certainly a slippery slope. If you let it, age becomes an excuse for getting lazy.

Stay active, stay strong, and dont let birthdays dictate how you feel or what you do. You are neither too young nor too old to pursue fitness. And let me repeat what I already said: It doesnt matter nearly as much whatyou do as it does that you doit.

Joe Black, PT, DPT, SCS, ATC is a physical therapist and athletic trainer at Blount Memorial Hospital's Total Rehabilitation. Write to Joe at joeblackdpt@gmail.com.

Originally posted here:
JOE BLACK: The purpose to fitness is living well - Maryville Daily Times

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