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Sebum is an oily substance produced in the sebaceous glands. It mixes with fat molecules, called lipids, to form a protective coating on the skins surface.

These lipids help hydrate the skin and protect it from potentially harmful pathogens, such as bacteria and fungi.

In this article, we explore how sebum is produced and what to do if the skin has too much or too little.

Sebum is a sticky, oily substance produced by the sebaceous glands, which sit in the middle layers of the skin, near hair follicles.

Sebum helps moisturize and protect the skin.

It contains several types of fat molecule, or lipids. Human sebum consists of 57.5% triglycerides and fatty acids, 26% wax esters, and 12% squalene, a lipid.

The face, scalp, and chest have the highest concentrations of sebaceous glands each area of skin may have up to 900 of these glands per square centimeter.

The sebaceous glands produce sebum through holocrine secretion, a process of programmed cell death. Specialized cells, called sebocytes, dissolve and release sebum into the sebaceous glands.

Sebum travels through the follicular duct that connects the sebaceous gland to the hair follicle. The growing hair pulls the sebum up and onto the surface of the skin.

Sebum production fluctuates in response to changing hormone levels. Sex hormones traditionally thought of as male, especially testosterone, play a large role in regulating sebaceous gland activity.

Sebum production peaks shortly after birth and decreases within the first week of life. During puberty, testosterone floods the body, triggering another spike in sebum production. Testosterone and sebum levels naturally decline with age.

Sebum contributes 90% of the lipids fat molecules on the skins surface. These lipids lock in moisture and protect the skin from UV radiation and other causes of harm.

Sebum also transports fat-soluble antioxidants, such as vitamin E, to the skins surface. This action may help prevent oxidative skin damage.

Meanwhile, sapienic acid and other fatty acids found in sebum help combat Staphylococcus aureus bacteria, which can cause staph infections and contribute to atopic dermatitis.

Many components of sebum, including its fatty acids and squalene, have anti-inflammatory properties.

Components of sebum support skin health in several ways beyond combatting inflammation:

Sebum production varies in response to age-related hormone fluctuations, certain medications, and lifestyle factors.

An overproduction of sebum can lead to oily skin. People with oily skin may notice that their pores look larger, and their skin appears greasy or shiny.

Excess sebum combined with dead skin cells can form a plug inside the pore, resulting in blackheads and pimples. This plug also traps bacteria in the pore, which can lead to inflammation.

Eventually, the blocked pore ruptures, spilling bacteria, sebum, and dead skin cells into nearby tissue and creating acne lesions that may be painful.

People can often control oily skin by using a gentle but effective skincare routine that includes products containing:

The American Academy of Dermatology Association recommend that people with oily skin avoid oil- or alcohol-based cleansers. These products can irritate the skin, potentially triggering even more oil production.

Doctors can treat acne with:

An underproduction of sebum can also cause problems. The following factors can suppress sebum production:

People with underactive sebaceous glands, or too little sebum, may have dry, flaky, and itchy skin. These symptoms may worsen if a person uses skincare products containing harsh chemicals.

Moisturizers containing ceramides or humectants can help relieve dry skin. Ingredients to look for include:

People can also treat dry skin at home by:

A person might wish to consult a doctor if they have oily or dry skin that does not improve with over-the-counter treatments or home care strategies.

Also, contact a doctor if potentially concerning or uncomfortable skin symptoms arise, such as:

The sebaceous glands produce an oily substance called sebum, which contributes the vast majority of lipids fat molecules to the skins surface. These surface lipids keep the skin hydrated and healthy.

Having too much or too little sebum can cause skin problems. Excess sebum production can lead to oily skin or acne, while an underproduction of sebum can result in dry, itchy, or flaky skin.

In either case, over-the-counter skin care products and home care strategies can help rebalance sebum levels. If these techniques are ineffective, a person might wish to contact a doctor.

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What is sebum? Function, production, benefits, and more - Medical News Today

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In March, as the world went to hell and New York City went into lockdown, Queens-born chef turned hip-hop-artist Action Bronson (Ariyan Arslani, Baklava) began a 127-pound weight loss grind. Now, nine months later, he said it's almost like he never had that weight to begin with.

At his heaviest, Bronson was pushing 400 pounds, and with the birth of his son last year, he decided enough was enough. Ive been a big boy my whole life and it got out of control, he tells Mens Health. My entire career was based around living a fast, hard life. And I got myself together and here we are in December and Im 249 pounds this morningshredded!

Bronsons gym time was important for his weight loss, but his dietary changes were essential; the former chef had to battle indulgence, starting at sunrise.

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Bronson said his days begin now around 4:30 AM, sometimes with a soft-scrambled eggs (no browning!), and always with a protein shake. "I have to make two portions because its an after-the-workout shake also," he said. (Shake recipe: fruit, olive oil, almonds, almond milk, protein.)

After workouts, lunch usually consists of five to 10 egg whites and chickenI wanna look like Eddie Hall, Bronson said, grinningand broccolidefrosted in hot water, thrown with olive oil into a hot pan and sauted with garlic: beautiful.

Bronson avoids unhealthy snacking habits by relying on roasted nuts, hit with honey and spices like cayenne and cinnamon. The rest of the day is varied, healthy chaos for Bronson who might eat sopita or other soupsyoure boiling out all this goodness, all this soul, and youre putting back into your souland then a light, low-carb dinnergrilled chicken and broccoli.

I havent had a good pasta in months, man, he said, sadly. I love pasta. The difference for Bronson these days, however, is willpower. Dessert has to be carefully considered and then avoided.

Men's Health

Its hard to have dessert, Bronson explained. You become unconscious when youre eating that stuff. You cant gage the size and what the impact has. The smallest thing could be the worst thing in the world.

Bronson recently spent his birthday staring down a cake. I looked at it. I know what that cake taste like But I have willpower now. He recommended seeking out natural, unprocessed sweets like raw cacao and almond butter.

Or you could just go with fruit, Bronson said. And maybe baklava, on very special occasions.

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The secret to successful weight loss is to burn more calories than you consume on a day to day basis.The benefits of fitness are numerous but consistency and discipline are crucial if you are serious about your fitness goals and want to reap those benefits. If you are trying to become physically active or burn more calories, fitness apps can help you immensely. Here are a few of the finest fitness apps out there that can help you get to your dream body. Find one that suits your needs, and get started on your fitness journey today!

Fitbit takes your food monitoring to the next level and is a terrific way to supervise your overall fitness and health. It shows a daily breakdown of your carbs, protein, and fat intake aside from the basic info like kilometers covered and calories burned. The app also helps track your heart rates and can easily become your fitness diary. If you are wearing a Fitbit, it will track your non-exercise activity, sleep quality, and much more.

You can keep an eye on your food and water intake, weight fluctuations, menstrual cycle, etc by just logging it all on the companion app. You can look for about 350,000 foods in the Fitbit food database and even enter personalized food items. It helps you better understand how certain food choices impact your overall health. The Fitbit app provides weekly and monthly reports, celebrates milestones, and offers strong community support to keep you motivated through your journey.

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Download it here.

HealthyOut is a free, user-friendly app that incorporates healthy eating out options in more than 500 cities worldwide. The user can filter according to his/her preference with options like keto, gluten-free, paleo or by calories and also add filters such as nutrition labels, low cholesterol, or categorize by cuisines like Italian, Thai or Mexican.

You can make it highly customized where youll only be shown dishes that dont exceed your chosen calorie count, providing all the necessary information like the protein content, fat, and carbs amount along with additional criteria like low-carb, vegan, or pescatarian. With HealthyOut by your side, say goodbyes to all that stress and anxiety that comes with dining out!

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Download it here.

MyFitnessPal is one of the most popular calorie counters that track your weight, comprising of a well-designed food diary along with an exercise log. The homepage provides a clear picture of how many calories the user has consumed throughout the day and the app also contains 350 strength and cardio exercises.

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With the help of this superb app, you can also calculate the nutritional value of a homemade meal. MyFitnessPal offers a free version as well as a premium one. Its premium version costs $49.99 per year and consists of unique features like VIP support, banner-free experience, and lots more.

Download it here.

The app creates a Calorie Budget keeping in mind how fast you would like to achieve your set target. It will then show you the number of calories you must have each day in order to achieve your goal weight. It has an exercise log, a user-specific food diary and can easily be connected to a pedometer or any other fitness device. Lose It! even comes up with a personalized calorie budget based on height, weight, gender, and age.

With a premium membership for $39.99 a year, you can log additional information and go for extra customizations like wellness challenges, private support groups, hydration levels, sleep cycles, and also receive a daily /weekly log of your progress!

Lose It makes it a lot easier totrack your weight goals, which you can alsosharewith your friends if you wish. Lose It! depicts weight changes on a graph and also provides easy access to an active chat community for that extra dose of motivation.

Download it here.

FatSecret is on our list as one of the best keto apps, but it also works wonders as a free calorie counter and food diary for any other diet. It includes a food diary, nutrition database, special workouts,and a personal journal. The homepage of the app shows the breakdown of carbs, protein and fat displayed for each meal and also has some amazing features like image recognition of food, making it easier than to log and track calories.

FatSecret allows you toshare your progresswith professionals like your nutritionist, gym trainer, or doctor so you can get the best out of it. It has a build-in active chat community where users can look up success stories, unique tips, healthy recipes, and lots more!

Download it here.

Note: Kindly consult a healthcare, nutrition or fitness professional before opting for any diet or workout routine.

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5 Best Fitness Apps that Can Help You Lose Weight | TechQuila - TechQuila

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Diet culture is a tricky subject. While it has evolved from the insanity of the late nineties and early noughties, there is still a lot of scepticism around some of the trending diets taking hold today.

In the era of fitness bloggers and nutritionist Instagram pages, there are thousands of different experts telling us a thousand different and conflicting ways to slim down. Some take the more modern, holistic approach, teaching body positivity, moderation and exercise, keeping the entire process simple. Others, however, maintain that there is a complex and specific formula to gaining the body you want.

One of these formulas that has taken over the weight loss world is intermittent fasting. A practice used since ancient times, according to Harvard School of Public Health, there is evidence that this method was in use in the times of the ancient Greeks . Popular belief says that intermittent fasting increases longevity, reduces body weight and promotes healthy ageing.

The idea is based on the fact that humans did not always have access to the large quantities of food that we do today and that three large daily meals as well as snacks in between were not consumed. Intermittent fasting promotes mimicking this idea, going for certain periods of time without consuming food depending on your body weight and weight loss plan and only drinking water, and unsweetened beverages during this time.

Now that Unislim Ireland has adopted a version of this method as part of their Balance Plan, we decided to look a little harder at what this diet thats generating more interest than any other fad before actually entails.

We decided to build on our fantastic Balance plan to help you give your weight-loss a turbo boost by introducing our brand NEW Flexifast plan. Flexifast is a unique and innovative fasting-focused plan developed by some of Irelands leading dieticians to show you how to manage fasting successfully and safely in 2020.

There are a few different ways to go about intermittently fasting. The different types are tailored to the subjects lifestyle and revolve around when and how you eat;

Alternate day fasting requires fasting every other day.

Modified alternate day fasting means allowing a small consumption of calories on fasting day, usually less the 75% of your normal caloric intake.

The 5:2 diet, also known as the fast diet, requires abstaining totally from food for 2 days of the week and then maintaining a normal diet the other 5 days. This method is purported to combat the effects of initial rapid weight loss from caloric deficiency, claiming to prevent the body from clinging to the fat cells as a store of heat and energy, and instead reaping the benefits of a short term fast, including weight loss.

The hours of the day in which food is allowed to be consumed are also a factor in this diet. The rule to live by is 16:8, 18:6, and 20:4. The 16:8 method is the most popular, involving a 16 hour fast and then an 8 hour period within which to consume your meals. Therefore, this window generally excludes either breakfast or dinner. There is a history of nutritionists suggesting that eating within a certain window is beneficial to not only weight loss but our sleep patterns and digestive system. However, that history does not include advising skipping meals.

(Sources)

Some articles about intermittent fasting claim that the primary fuel for most cells and organs in the body are glucose, fatty acids and ketone bodies and that these are used for energy or stored as triglycerides. These articles claim that during periods of fasting, triglycerides are broken down to make fatty acids available and that practising intermittent fasting means the bodys cells will periodically not have access to glucose. Instead, they will use free fatty acids and ketone bodies as their primary fuel. They call this process intermittent metabolic switching or glucose-ketone (G-to-K) switchover

The idea is that when the bodys glycogen stores become depleted, as happens during fasting, the body starts to break down fat. The breakdown of fats increases the availability of fatty acids, which most cells can use for energy.

However, a recent summary of the current scientific evidence indicates that our understanding of the effects of fasting on physical performance is not complete. Although some studies are clearly positive, others have reported decreased performances while others showed no effect

(Sources)

Physiologically, calorie restriction has been shown in animals to increase lifespan and improve tolerance to various metabolic stresses in the body. [4] Although the evidence for caloric restriction in animal studies is strong, there is less convincing evidence in human studies.

Harvard School of Public Health also notes that while many of the studies saw that participants did in fact lose weight roughly 7-11 pounds over a 10-week period it noted that many of these studies were flawed in their methods;

Many different study designs and methods of intermittent fasting were used, and participant characteristics differed (lean vs. obese). Half of the studies were controlled trials comparing the fasting group to a comparison group and/or a control group (either continuous calorie restriction or usual lifestyle), with the other half examining an intermittent fasting group alone.

While these studies are flawed, their results show some interesting findings;

Dropout rates (people giving up on the diet) ranged from 0-65%. When comparing dropout rates between the fasting groups and continuous calorie restriction groups, no significant differences were found. Overall, the review did not find that intermittent fasting had a low dropout rate, and therefore was not necessarily easier to follow than other weight loss approaches.

When examining the 12 clinical trials that compared the fasting group with the continuous calorie restriction group, there was no significant difference in weight loss amounts or body composition changes.

Ten trials that investigated changes in appetite did not show an overall increase in appetite in the intermittent fasting groups despite significant weight loss and decreases in leptin hormone levels (a hormone that suppresses appetite).

This type of dietary pattern would be difficult for someone who eats every few hours (e.g., snacks between meals, grazes). It would also not be appropriate for those with conditions that require food at regular intervals due to metabolic changes caused by their medications, such as with diabetes. Prolonged periods of food deprivation or semi-starvation places one at risk for overeating when food is reintroduced and may foster unhealthy behaviours such as an increased fixation on food.

The Harvard School of Public Health warns that;

Individuals with the following conditions should abstain from intermittent fasting:

Diabetes

Eating disorders that involve unhealthy self-restriction (anorexia or bulimia nervosa)

Use of medications that require food intake

Active growth stage, such as in adolescents

Pregnancy, breastfeeding

Some studies suggest that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss. That seems reasonable because reducing the number of calories you eat should help you lose weight.

Can intermittent fasting improve your health? Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer. For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.

Manpreet Mundi M.D. says that there is some research to suggest that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation, such as:

Alzheimer's disease

Arthritis

Asthma

Multiple sclerosis

Stroke

However, he notes the side affects that intermittent fasting can have, although they generally go away after a month on the diet. They are;

Hunger

Fatigue

Insomnia

Nausea

Headaches

Mundi is careful also to note that intermittent fasting is safe for many people, but it's not for everyone. Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting.

Johns Hopkins neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. One of Mattsons studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice of intermittent fasting. Benefits include a longer life, a leaner body and a sharper mind.

Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers, he says.

Dietician, Christie Williams also stresses that before you try intermittent fasting (or any diet), you should check in with your primary care practitioner first. Some people who should steer clear of trying intermittent fasting are:

Children and teens under age 18.

Women who are pregnant or breastfeeding.

People with diabetes or blood sugar problems.

Those with a history of eating disorders.

But, Johns Hopkins dietician Christie Williams, M.S., R.D.N. says, People not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change, she says, and one with benefits.

Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.

While this is a method that seems to be slowly and cautiously being embraced, as seen with the experts here, it is clear that there is little definitive evidence yet about whether or not this method is actually any better or worse than normal caloric regulation.

However, what it does seem to promote is a fixation on the limitation of food for longer periods of time than other diets. It is a slippery slope from a days fasting to an obsession about how long one can go without food. While there does seem to be a safe way to practice this method, it raises red flags for anyone susceptible to obsession with weight and calorie intake. Studies still leave a lot of questions unanswered. What are the long term effects? Is t safe for athletes? Does fasting for a day affect ones ability to do tasks like work and drive?

Practising intermittent fasting is a personal decision and one that must be made between you and your doctor.

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Intermittent fasting The facts - SHEmazing

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Ruben Cardona plans to spend Christmas in his loft in East Downtown with his partner.

I've been so eager to decorate this year I put up all my holiday stuff up even before Thanksgiving, he said.

Cardonas tree is decorated and covered with lights, and his stockings for humans, as well as his dogs Ramsey and Bug are hanging. Instead of visiting family, Cardona, 28, will schedule Facetime and telephone calls to stay connected.

We decided to do our holidays apart, he said.

In some ways, staying separate will make Cardonas celebration easier this year. A few months ago, he had a gastric sleeve procedure. After weight loss surgery, diets and portion sizes are restricted, making Christmas dinner trickier to navigate.

Its my first holiday season with this surgery, he said.

Since most Christmas parties are canceled this year because of COVID-19, Cardona can stick to his prescribed post-surgery diet. He can control how much he eats and when he sits down for a meals.

Cardona has also committed to making smart choices, like subbing mashed cauliflower for mashed potatoes and forgoing the wine this holiday season.

These decisions are less difficult to make without holiday parties and family meals.

According to the American Society for Metabolic and Bariatric Surgery, 252,000 bariatric procedures were performed in the U.S. in 2018. At Baylor College of Medicine, where Cardona is a patient, about 160 weight loss procedures are performed annually.

A lot of patients get concerned, said Rachel Griehs, a dietician at Baylor College of Medicine, has been working with Cardona. When they get together with friends and family, theres food all over. Its a challenge for them.

Cardonas bariatric surgeon at Baylor Dr. Juliet Holder-Haynes said patients are often worried about managing meals after the procedure - especially for their first holiday.

For patients who have bariatric surgery, there are a lot of concerns about food in general, she said. Holidays and public events can be stressful.

It can be difficult to explain to your mother why you cant try her specialty this year - or why second helpings are out of the question, she said. It can be awkward when they can only have small amounts of food.

Punch and champagne are often off limits, which can be confusing to friends who want to celebrate over a toast.

They cant do it like they used to, and that can cause a lot of stress, Griehs said.

She explained that after a gastric sleeve or bypass surgery, a patients stomach is literally smaller.

They cant always eat certain things, and they wont be able to overeat, Griehs said. Were changing their anatomy and their stomach. You almost have to treat their stomach like its brand new.

Even munching on something dry like turkey or too sweet like a Christmas cookie can make them sick, she added. Not only are certain foods off limits but portion size is crucial. Eating too much of a food even one thats typically safe can lead to vomiting.

Starches can be too heavy for a weight loss patient. They can be heavy, like a lump in the stomach, said Griehs, who recommends patients stick with protein. Keep that food to the smallest portion. Eat everything else first.

That means, after the Christmas ham and a vegetable, a spoonful of mashed potatoes or stuffing can suffice.

Dumping syndrome - diarrhea, nausea, cramping or light-headedness caused by rapid gastric emptying - is common when patients eat sugar or drink during a meal.

Foods that dont sit in the stomach, literally dump, Griehs said. For some people, they can eat barbecue sauce and that happens. For others, its a piece of cake. Theres nothing you can do about it. You just have to go through it, and its almost like food poisoning.

Staying away from dessert, alcohol and carbs can help post-operation individuals feel better. Still, a new dish can pose a problem, simply because patients do not know how they will react to certain ingredients.

Eat the stuff you know you can eat, Griehs said. Be aware of ingredients in dishes. Maybe bring a dish you know that you can eat.

In addition, she tells patients to eat slowly and chew food well. Drinking water and eating also must become separate occasions.

You cannot eat and drink together, she said. It creates a lot of pressure on the stomach. Then you would feel bad for a couple of hours.

She also suggests using a saucer instead of a plate to limit portion size - and to bring baby silverware to force small bites of food.

If they have one bite too many, they will get sick, Griehs said. They dont want to get to that point.

Michelle Stacker, 51, underwent the procedure in May after hypothyroidism caused her to gain weight even though she ate healthy and exercised. Weight loss surgery seemed like the solution. Already, shes lost 60 pounds. Now she enjoys running around with her grandchildren in the park.

Having this surgery changed my life, said Stacker, who lives in The Woodlands. I feel so good. I wake up, and Im not aching. I wake up, and Im not hurting.

Still, adjusting to her diet has its challenges. Her once-typical salads dont sit will in her stomach any more, and she can only take a couple sips of her beloved daiquiris before placing them back in the freezer for later. She often drinks protein shakes instead of meals to help with her nutrition.

During the holidays, she plans to cook stuffing, cake and other favorites for her family.

Stacker will be eating with baby silverware to control her portions. She also has to be careful not to take in too much air, when she drinks water.

Stacker said the extra effort is worth is.

This year, Im feeling joy that I attribute to the surgery, she said. I dont feel sick. Im active, and I get to play with my grandchildren.

Some patients will want to limit their calories to a holiday party - and restrict what they eat the rest of the day or even skip some meals. Thats a bad idea, Griehs said. It can lead to over-eating and chewing too fast.

A lot of people will go all day without eating and then be ravenous, she explained. I tell people to eat light but be sure you eat. You want to stick to your regular schedule of eating.

Still, Griehs said to remember that each holiday get-together lasts only a day. If an individual overeats or has a dessert, its not the end of the world.

Patients often worry about gaining back the weight they lost with surgery, Griehs explained.

Theres a honeymoon phase after the operation when they can lose weight no matter what, she said. That doesnt last forever. Their appetite starts coming back, and if they havent changed the way that they think about food, they will likely go back to old eating habits.

Dr. Holder-Haynes agreed. One bad meal is not going to cause you to have weight gain, she said. Its a pattern of behavior that leads to weight gain. One Christmas meal wont sabotage you.

She advises patients to remember why they had the surgery in the first place, when they get frustrated about their diets during the holiday.

Before surgery, your relationship with food had to change, she said.

Holder-Haynes also suggests that patients have a game plan. Plan what youll eat, and picture what your plate will look like, she said.

Cardona said that both Holder-Haynes and Griehs consider him a patient for life, not simply during the surgery.

If you have any questions, they tell me to feel free to reach out, Cardona said. Ive done that, and I enjoy it.

They have both been clear to him that weight loss is a process.

This is going to be a lifelong thing, he said. This is something I have to work for. I want to keep this going. Ill set new goals, and Ill keep moving forward.

Cardonas surgery was at the end of August. Four months later, he now weighs 206 pounds, down from 287 pounds.

Hes become extremely aware of what he can eat and when. Already, he feels healthier. Before his surgery, even walking his dogs would hurt his feet and back.

But now I feel like I have more energy and can withstand walking longer and farther, he said. My dogs are very appreciative.

Maybe the holidays shouldnt be all about food anyway, he added.

Were so used to holiday get-togethers and food, Cardona said. Its not about the food and gifts. Its about the holidays.

In Christmases past, Cardonas holiday gatherings often centered on the food; after dessert, everyone left. Thats changing, as he and other family members have opted for weight loss surgery.

Food hasnt been the center of our gatherings anymore. Its about bringing ourselves to the table instead, Cardona said.

Lindsay Peyton is a Houston-based freelance writer.

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Eating off saucers and other ways to celebrate the holidays after weight-loss surgery - Houston Chronicle

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Smashburger Classic Double Smash. Image courtesy Smashburger

From as early as the 1920s, fast food has been the one-stop-shop for all your greasy, saturated unhealthy favorites.

It goes without saying that McDonalds Big Mac, Wendys Baconator, and Burger Kings world-famous Whopper Sandwichwill never be going on anyones healthiest choicesto lose weightlist.

In all honesty, from the time it was invented, fast food was never intended to be the healthiestoption. Its intentions were more based on its convenience more than anything else, particularly the speed of service.

Still, to this day, fast food fanatics have seen plenty of attempts at what would seem to be healthy options. Some do proveto be healthy; at least compared to something like the aforementionedBig Mac. Others feel more like cheap ploys to get customers to buy items that werent any better than their unhealthieroptions.

Instead of ranting and raving about the items of yesteryear that didnt quite live up to healthy expectations, this one is for the people out there willing to sacrifice their lives, health and well being for the wonders and magic of some of the most unhealthy fast food menu items youll ever eat at a fast food joint.

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8 of the most unhealthy fast food menu items - Guilty Eats

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I check and track down my progress every week to see how well I am doing.

My husband is also a great source of motivation. To keep my enthusiasm high, he would skip dinner with me sometimes!

I also put on some of my clothes which I couldn't even fit into earlier. This encourages me to keep working on myself and move forward every week.

How do you ensure you dont lose focus? To be very honest, I lost focus a lot many times. I always felt low on confidence and when I couldnt really see a difference in the number initially, it pained me. Plus, PCOS battle made it more difficult.

However, each time I failed, I learnt a lesson. Over the course of 1.5 years, I learnt to chase progress, and not just the number on the scale.

Whats the most difficult part of being overweight? Quite a lot. Simple tasks become difficult, you encounter so many challenges on a daily basis. Plus, being body shamed impacts your self-esteem and confidence levels. I was seldom mocked at, and referred to as the fattest woman in the room. Hormonal imbalances, mood swings and the pressure you face from society, it makes things so difficult.

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Weight loss: I followed 16 hours of daily fasting and walked every day - Times of India

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During the first few weeks of lockdown, it felt like all we had was time. Time to spend finally reading that untouched stack of books, time to try new recipes and, most importantly, time to get back into a healthy routine consisting of more exercise, less alcohol and a fridge thatd make mum proud.

But as the weeks went on, the at-home workout videos that wed been avidly bookmarking on Instagram started to look less appealing and the motivation to optimise every hour waned. Cooking Ottolenghi recipes morphed into baking banana bread and a delivery of pet nat wine became more common than that of the local health food store.

Though many of us are silently struggling to continue to self-motivate with yoga mats on our living room floor gyms are still closed in London, where Im writing this from, and were now battling the pitch black and subzero temperatures for any outdoor activity before 8am the feeling that we shouldve all come out of lockdown with pandemic glow-ups still persists.

Thankfully, theres Lena Dunham. The director, writer and actress posted a lengthy message on Instagram yesterday addressing the stress and added thoughts shes had about weight loss and her body since the pandemic began.

Oh hey, just self-isolating with my pod, AKA my pot belly and my sunglasses, she began the post, alongside a photo of herself sitting with a bikini on. You know Ive been thinking a lot about my pot belly in quarantine especially as I notice an unusual amount of articles with titles like How I Lost The Weight and Diet Is Everything. Are there more of them or do I just have more time to notice?

Dunham went on to say that pressures she previously felt able to shrug off surrounding weight and body image are hitting a little differently right now. Somehow, headlines that used to roll off my flesh rolls sting in a new way not because I think thats the body Im meant to have, but because it feels like its adding yet another item to the epic to-do list we are all creating for ourselves in COVID you know the one: Now that I cant be in the world, maybe Ill finally take up karate build my own furniture grow geraniums.

For most people, pandemic life has not proven to be a break from the world or themselves. And so the list grows, the items remain unchecked, and the suggestion of a revamped clean eating plan in my newsfeed somehow feels like a personal assault, she continued. Growing up chubby, fat, thicc, whatever you wanna call it, I always felt my body was a sign that read Im lazy and I have done less.

Over the years, as my body guided me through my career and illness and disability, I started to appreciate what it was capable of, Dunham wrote, referencing her endometriosis diagnosis and subsequent hysterectomy. But somehow, this pandemic time has brought back some of those old feelings of self-loathing and I think it all comes back to that damned to-do list, the one that started when we went into lockdown.

Should I be revamping my fridge with veggies and showing off before/after pics, emerging from quarantine with a revenge body? And why, after all these years spent fostering self love, do I still feel like weight loss is an item for my to-do [list]? When I could be adding learn Spanish? or fall in love with a firefighter?.

Dunham finished her post by asking her following of 2.1 million to reflect on their own relationship with their bodies during lockdown: Im so curious what has this period brought up for you as youve sat with the body you were given, no matter where self isolation has taken it? Please share with me in the comments Ill be reading faithfully from right here in this bikini top.

The rest is here:
Lena Dunham's Refreshing Post About The Pressure To Lose Weight In The Pandemic Is A Must-Read - Grazia

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December 13, 2020 00:19 hs

It is increasingly common to hear about the detox water, a preparation based on the vital liquid but enriched with vegetables that have a diuretic effect and help to rid the body of substances that harm it.

This time we bring you a recipe for one detox water which among other ingredients contains parsley, ginger and lemon, and is also very easy to make. Remember that this recipe is for a single day, so you will have to calculate more if you will make several doses or prepare it every day.

Ingredients (For a single day)

1.5 liters of water 2 lemons or limes cucumber A piece of fresh ginger 1 sprig of spearmint or parsley (or both)

Preparation and how to consume it:

Wash the vegetables very well, including the lemon, because we will use all the vegetables with their peel. Cut the cucumber thinly slices, and one of the lemons or limes chop into quarters and the other into thin slices. Now we will infuse the ingredients by heating the water until it begins to smoke and is about to boil. Now we will add the rest of the ingredients: ginger, mint and slices of cucumber and one of the lemons. The other lemon is squeezed over the water and we also add the cochas with the rest of the pulp. Now we let it cool overnight in the fridge and it will be ready to consume throughout the day. You can consume it every day without problem.

The rest is here:
The best way to lose weight and rid the body of toxins naturally | Entertainment | December 13, 2020 - Explica

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A cutting diet reduces a persons calorie intake to lose body fat while maintaining muscle mass. This diets meals include lean meats, yogurts, and whole grains.

Bodybuilders and fitness enthusiasts often use a cutting diet after a bulking phase to achieve a leaner physique.

A cutting diet, also sometimes referred to as shredding, aims to help someone lose fat and maintain muscle.

Bodybuilders and fitness enthusiasts typically use the cutting diet as a short-term program before an event, competition, or as part of their training plan.

People use a cutting diet in combination with lifting weights. Weightlifting helps them maintain their muscle mass while they cut calories.

Competitive bodybuilders typically follow a cutting diet for 24 months.

A person can decide the duration of a cutting diet according to their individual needs, but it is not a long-term diet.

Bodybuilders usually go through a bulking phase before a cutting diet.

Bulking allows a high-calorie, protein-rich diet with intense weightlifting to bulk up a person and increase muscle mass.

During this phase, it is crucial to consume more calories than the body needs to maintain its weight, to use these excess calories to build new muscle.

Nutrition and fitness professionals call this creating a caloric surplus.

Bulking up usually results in a person gaining some weight from fat as well as muscle.

The cutting phase aims to eliminate the fat gained during the bulking phase while retaining as much muscle mass as possible.

To achieve weight loss, a person needs to use more energy than they consume. Nutrition and fitness experts call this creating a caloric deficit.

A person should first work out how many calories they need according to their sex, age, and size, then determine their calories per day to lose weight.

During the cutting period, a persons body mass decreases, and their metabolism adapts. They need to adjust the number of calories they consume to account for this.

Below is a summary of dietary recommendations that people can use in a cutting diet. The suggestions are primarily from a 2014 review analyzing preparations for bodybuilding contests.

It is important to note that dietary needs may vary from person to person.

According to the International Society of Sports Nutrition (ISSN), a person should space protein intake evenly at 34 hour intervals throughout the day and within 2 hours following exercise.

The ISSN also recommend eating protein with carbohydrates before exercise, after exercise, or both.

The amount of protein that someone requires after a workout can depend on the size and timing of any meals they eat beforehand.

Specifically for bodybuilding, evidence suggests that meal frequency should be moderate with 36 meals a day, each with at least 20 grams of protein.

Some people choose to have cheat days or refeed days on a cutting diet.

Cheat days allow a person to have occasional indulgences, which could be helpful, for instance, when eating out.

Refeed days involve eating more carbohydrates to increase energy and performance.

A 2017 survey suggests that people can achieve better fat loss and muscle retention with refeed days.

People should plan any cheat or refeed days into their diet carefully to continue eating a healthful diet and working towards their goals.

Sports nutrition guidelines recommend a nutritionally, complete, balanced diet.

A person should eat a varied diet to ensure they receive essential vitamins and minerals from food. As well as supporting general health and well-being, essential nutrients are critical for energy and recovery.

Foods to include as part of a cutting diet include:

People should also make sure they are adequately hydrated.

The following tips could help a person who wishes to take part in a cutting diet:

A cutting diet can help someone lose fat while maintaining muscle.

A person can plan a cutting diet based on their calorie needs and use a fitness app to track their meals and macronutrients.

A person should also incorporate resistance training and weightlifting into their regimen to minimize muscle loss during the cutting phase.

It is essential to eat a varied diet for health and only follow a cutting diet over the short term.

Restricting foods on a long-term basis could lead to disordered eating.

Read more:
What a cutting diet is and how to follow it - Medical News Today

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