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Theres no denying 2020 has been a tough year for personal fitness. In most cities across the US, local gyms and fitness studios have been closed for most of the year, forcing many people to turn to outdoor activities like running and bicycling to work up a sweat. In the home, there are options like the classic 7 Minute Workout. But if youre fortunate enough to have the space, a home gym is another excellent and safe way to stay fit. Investing in a quality treadmill will ensure you get your cardio in without ever having to head outside. Plus, when you compare the cost of many treadmills to the expense of an annual gym membership, you might find that even the best treadmills are ultimately more cost effective over time.

NordicTrack

No matter the type of treadmill youre looking for, be it a super simple budget pick or an ultra-expensive, kitted out model, here are eight of the best treadmills you can buy for your home right now.

While you can certainly find less expensive treadmills, the Horizon Fitness T101 is the best intersection of price and features, making it an excellent value. It is a somewhat small treadmill at just 20 x 55 inches and powered by a modest 2.25 CHP motor, but it still offers the essential specs that even a beginner will probably want, such as speeds up to 10 mph and an incline up to 10 percent. Heart rate is measured through the hand grips, and a small cooling fan helps keep you from melting on hot workout days. Theres an easy to use command center console and Bluetooth connectivity that lets you play audio from your phone through built-in speakers. And the treadmill comes with about 30 pre-set workouts programs.

Despite offering all those basics, it still manages to fold up similar to the way the ProForm SMART Pro 2000 folds up, though perhaps not as efficiently so it can take up less space when not in use.

The ProForm SMART Pro 2000 is a deceptively large treadmill, heavy duty all around and equipped with a generously wide 22-inch running deck. But it doesnt need to take up a lot of floor space 24/7, because when its not in use the Pro 2000 folds up for a much smaller footprint.

Its a great choice for dedicated runners thanks to the beefy 3.5 CHP motor, ProForms ProShox Cushioning system and the fact that it has both an incline (up to 15 percent) and a decline (3 percent). Not a lot of treadmills offer a decline, so your runs can simulate hills better than many.

The console includes an integrated 7-inch LCD display that works with ProForms subscription-based iFit service, which delivers streaming, on-demand guided workout sessions. The app can actively control the settings on your treadmill, adjusting speed and incline to match the workout. Theres also an included heart rate sensor, cooling fan and integrated Bluetooth speakers.

3G Cardios Elite Treadmill is a bit expensive, but it may be a smart choice for bigger folks looking to get into walking, jogging or running. The 4 CHP motor is more robust than most, and the deck supports a maximum user weight of 400 pounds, which is also at the high end of what many consumer treadmills are equipped to handle. Nor will you feel claustrophobic on the 22 x 62-inch deck. The soft, ergonomic Ortho Flex Shock suspension system also reduces stress on your joints as you walk or run.

Theres no large LCD display here, but the console does come with pre-programmed courses, integrated speakers, and a USB input for your smartphone (as well as an AUX audio input). Unfortunately, theres no Bluetooth connection, though, so you do need to plug in. The machine inclines up to 15 percent and you can vary the speed up to 12 mph.

The Echelon Stride is a treadmill with a modern sensibility. Not only does it have a large touchscreen display with Bluetooth, but this foldaway treadmill folds up automatically at the press of a button, after which you can wheel it into any corner of the room where its out of the way.

Its not the most powerful treadmill you can find it has a 1.75 CHP motor, for example but the machine manages a top speed of 12 mph and has a maximum incline of 10 degrees.

Membership into Echelons on-demand fitness program is a core part of owning the Stride. You get access to live classes as well as streaming on-demand sessions, and you can compete on the leaderboard with your own social circle of family and friends. While the monthly fee is $40 per month, the price drops to as little as $29 per month if you commit to a two-year plan.

You cant round up the best home treadmills without including the Peloton Tread. Peloton, after all, is responsible for popularizing subscription-based live classes in home exercise gear, and the Tread is a premium treadmill that costs over $4,000.

Equipped with a massive 32-inch touchscreen, the Peloton Treads on-demand and live classes definitely have a visceral impact. That said, the Tread cant adjust its settings automatically in response to the speed and incline in the on-screen workout, which is a big oversight. But those settings are easy to make rather than the usual spaceship-like buttons, the Tread has a pair of elegant dials for changing the incline (up to 15 percent) and speed (12.5 mph).

NordicTrack

Even though Peloton might be the treadmill you think of when it comes to taking classes and it wins on sheer size of screen the NordicTrack T 8.5 S is the treadmill you probably want to use to follow an on-screen trainer. And for a fraction of the price, to boot. The screen is just 10 inches, but NordicTracks iFit app lets you choose from a library of 16,000 or so guided workouts set in beautiful locations. You also have access to studio workouts, yoga, cross-training and more. Want to run anywhere on earth? NordicTrack lets you with help from Google Maps. And the workout sessions can take control of the treadmill to dial in the appropriate incline and speed without your manual input. Meanwhile, you can connect your mobile device to the Bluetooth speakers to play your favorite music.

The treadmill itself is built around a 3.5 CHP motor and the belt is padded with NordicTracks FlexSelect Cushioning that helps simulate a real running experience while lowering the impact on your joints. You get a range of 12 percent incline and 12 mph speed.

Not everyone has a room dedicated to serving as a full home gym. If space is at a premium, the Goplus 2 in 1 Folding Treadmill does exactly what the name says. The handrail folds down so the entire treadmill folds flat and can be rolled under your bed or sofa.

Its not especially large; the deck is 16 inches wide and 40 inches long, which makes it easy to store but a little cramped in daily use. And theres no console on the top of the handrail; the compact and minimalist display is down at your feet, controlled by remote control. There is a stand for your phone, though, and a Bluetooth speaker.

GoPlus calls this a 2-in-1 treadmill because, with the handrail folded down, you can use it for walking or jogging up to about 2.5 mph. Raise the rails and you can run at a maximum of 7 mph, powered by the modest 2.25 CHP motor.

The name weirdly implies this is not a treadmill for the home that perhaps its intended for commercial gyms but dont worry. This treadmill is commonly used in home gyms and is built for individuals and families. And because its a NordicTrack, it has familiar features, like the iFit app for workouts. But this treadmill comes closest to replicating the premium feel of the Peloton Tread with a large 22-inch LCD display. Its that display which is likely to make you fall in love its hard not to choose a guided run in the iFit app and not be mesmerized by the beautiful real-world trails on the giant display. Want something simpler? There are 40 on-board workout programs as well. Either way, the app can take control of the treadmill to change speed and incline to match the terrain, which helps to make you forget about the passage of time during your morning workout.

This treadmill isnt just beauty, either. Built around a 4.25 CHP motor, it has one of the strongest motors of any treadmill you are likely to consider for your home, particularly anywhere near this price point. It can get up to 12 mph, inclines 15 percent and declines up to 3 percent.

While they monopolize the floor at most gyms and tend to be the go-to choice for home exercisers as well, motorized treadmills are not the only way to get in your morning run. Manual treadmills have a lot of advantages over the motorized variety, and the Assault Fitness AirRunner is one of the best and most popular. Dont mistakenly think that manual treadmills are necessarily cheaper, though; the AirRunner is priced at the top end of the treadmill market.

Most runners who use the AirRunner end up loving it, though. The curved deck contributes to a more comfortable, ergonomic run, and the heavy duty, high-capacity construction is solid and feels indestructible, far more stable and rigid than a typical treadmill. Running on the AirRunner also feels more natural than on a motorized tread, and burns more calories for the same length of workout. It supports a maximum weight of 350 pounds, so its great for users of almost any size, and the lack of a motor means youre in the drivers seat; theres no practical maximum speed.

The AirRunner includes a digital display to report your stats remember, you set the pace by your running, not a dial on the control panel and it supports Bluetooth for tracking your heart rate.

Nautilus is a respected brand that has a wealth of experience making exercise gear, and the T618 demonstrates that with a solidly built treadmill that should stand up to many years of use. It has a 3.5 CHP motor and something that Nautilus calls its Rebound Cushioning System, which softens your feets impact in front and helps propel your kickoff at the back. All together, it adds up to a quieter mechanism that redirects your bodys force to a more energetic workout. You can take it up to 12 mph and simulate hilly runs with an incline of up to 15 percent.

The treadmill doesnt have the sort of large LCD display which appears to be all the rage these days, but the digital controls are large and easy to use, which is important when you need to make adjustments in the middle of a run. It comes with a wireless heart rate chest strap as well. The system uses Bluetooth to sync with the Nautilus mobile app which includes an explore the world feature you can go on a virtual jog at dozens of locations around the globe, and the first-person video adapts to your running speed.

Bottom line: The Nautilus T618 hits all the right notes and is consequently very much in demand which may explain why its currently out of stock at every retailer we could find, including the Nautilus web site.

Choosing the best treadmill for your home gym can be challenging. There are countless models online, and a lot of features to consider. Youll want to make sure its sturdy and rugged, for example, as it will take a lot of pounding and needs to withstand daily use.

You might want to start by considering your budget; in general, the more money you can invest in a treadmill, the more rugged and durable it will be. For example, any treadmill that costs less than $1000 is probably not going to last for more than a couple of seasons; the motor and belt simply isnt resilient enough. But starting around $1500, treadmills offer the same kind of reliability and features youll find in processional models at the gym.

One critical specification to consider is the motors CHP continuous horsepower rating which should be no less than 2.5 if you want to use it routinely for running. A treadmill that lists a low CHP (or avoids CHP entirely and only tells you its peak HP), is more likely to burn out prematurely.

Youll also want to consider shock absorption, cushioning, and overall noise level in addition to the actual running specs: How fast can it go, does it incline, and can it decline as well? Whats the maximum weight rating is it suitable for everyone in the house who might want to use it?

One of the hottest trends in home exercise gear these days is subscription-based workout classes, so be sure to take that into account when looking for a treadmill. Some treadmills come with large LCD displays that let you immerse yourself in online coaching sessions and workouts, but that requires an ongoing commitment each month. And other special features are worth considering too. Larger displays are more immersive, and some classes are live, while others only offer pre-recorded sessions. And the most immersive treadmills can be controlled remotely in real-time by the instructor. Otherwise, youll need to adjust speed and incline manually throughout the session.

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The Best Treadmills For A Home Gym In 2020 - Forbes

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Despite being a scourge of your adventures as a child the stinging nettle is misunderstood. Full of healthful nutrients, this mainstay of the UK countryside has been credited with reducing blood pressure and inflammation, boosting testosterone and, in a recent study, blocking fat.

Wild Food: A Complete Guide for Foragers

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Researchers at the University of Maryland found that mice fed on a high-fat diet for 12 weeks gained less weight if they consumed nettle extract as well. They discovered that eating nettles activates a hormone in cells known as FIAF (short for fasting induced adipose factor, in case you were wondering), which not only accelerates the conversion of fats into energy, but seems to protect your vital organs from absorbing too many fatty acids. The amount of nettle extract needed to achieve these beneficial effects would equate to around 100g a day in humans conveniently, about as much as youd get in a bowl of nettle soup.

To make a batch, wear gloves and a long-sleeved top and collect 400g of nettle leaves (about as many as youd fit in a supermarket salad-bag) from a spot away from the roadside or other polluted areas. Wash them thoroughly before adding to your soup stock, boiling away the plants stinging hairs; the leaves will wilt just like spinach, which they taste similar to as well. Alternatively, you can put the whole plant through a juicer and add an antioxidant-packed shot to your morning smoothie. Either way, youll move the needle on your weight loss progress.

A few timely additions to your menu this month will afford you a harvest of new health benefits

Oyster Mushrooms: Add to soups or stir fries, lower cholesterol

Damsons: Great for jams, aids digestion

Mussels: Steam in seawater for 2-3 minutes, improve brain function

Hazelnuts: Crush and sprinkle on ice cream, high in protein

Dandelions: Use roots for coffee, full of antioxidants

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Anti-obesity campaigns may be having unintended mental health consequences for teenagers, with a study showing 6 in 10 have exercised to lose weight.

Significantly higher numbers of teenage boys and girls are dieting or exercising to shed pounds and are likely to overestimate their weight, according to a study led by University College London (UCL). Girls trying to lose weight are more likely to experience depressive symptoms than in previous years, the findings suggest.

The researchers said efforts to reduce obesity across the nation may be having unintended consequences on weight-control behaviours and mental health.Mounting societal pressures, the rise of the fitness industry and social media may also be causing harm, they said.

The research team reviewed data from 22,503 adolescents in the UK collected over three decades in 1986, 2005 and 2015.

They found that 42 per cent of 14-year-olds said they were trying to lose weight in 2015 up from 30 per cent in 2005.Some 8.5 per cent said they were trying to gain weight, a rise from 5.2 per cent in 2005.Some 44 per cent said they had dieted and 60 per cent had exercised to lose weight, compared to 38 per cent and 7 per cent of those in 1986.

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The researchers said this is concerning because studies have shown that dieting is ineffective in reducing weight in young people, and is linked to depression and eating disorders.

It seems that young people are exercising for different reasons than they did before more adolescents seem to be thinking of exercise predominantly as a means to lose weight rather than exercising for fun, socialising and feeling healthy, said Senior author Dr Praveetha Patalay, from UCLs MRC unit for lifelong health and ageing.

We suspect that recent controversial calls to add exercise-equivalent labels on food packaging may exacerbate this.

The research shows girls have consistently been more likely than boys to diet to lose weight, but there has been a greater increase among boys over the years.Boys are also becoming more likely to try to gain weight, the researchers said, which could be due to a shift in media representation of male ideals, with lean muscular bodies increasingly normalised.

Both sexes also became more likely to overestimate their weight, which adds to the researchers concerns that increased efforts to lose weight are not necessarily due to increased obesity rates.

These behaviours were linked to depressive symptoms, and for girls this relationship strengthened over the three decades of the study.

Media portrayals of thinness, the rise of the fitness industry and the advent of social media may all partly explain our results, and public health messaging around calorie restriction and exercise might also be causing unintended harm, said lead author Dr Francesca Solmi, from UCLs Division of Psychiatry.

Public health campaigns around obesity should consider adverse mental health effects, and ensure they avoid weight stigma. By promoting health and wellbeing, as opposed to focusing on healthy weight, they could have positive effects on both mental and physical health.

Campaigns should not foster feelings of guilt or shame but highlight positive aspects of exercise, such as improving strength, learning new skills, and socialising, the researchers said.

The study, by researchers at UCL and the Universities of Edinburgh and Liverpool, and supported by other UK organisations, is published in JAMA Pediatrics.

Asked by: Terry Honeywood, Bromley

Our fat is stored as triglycerides. When we need it for energy, enzymes in the blood break it down into fatty acid chains and glycerol. The fatty acids are absorbed by cells and broken down into even smaller molecules and fed to our mitochondria (the power plants of our cells). The ultimate waste products of this complex sequence are just CO2 and water, which we breathe out. So when you exercise, you are turning fat into puffing and panting.

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6 in 10 teenagers have exercised to lose weight - BBC Focus Magazine

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Whether you're giving up some of your favorite unhealthy foods, ditching your beloved TV time for a run, or you're training yourself to go to bed at an earlier hour in order to get better sleep, adopting a healthier lifestyle to lose weight will require you to make sacrifices. But just because losing weight isn't terribly easy doesn't mean it needs to be terribly difficult.

Sometimes, you can give yourself a much-needed boost along the way by adopting tons of little tips and tricks that can have an outsize impact on your weight loss goals. Best of all, they're easy. Don't believe us? Read on to learn what many of them are, and consider working them into your own weight loss program. And for more handy tips to help you achieve your weight loss goals, make sure to avoid these 100 Unhealthiest Foods on the Planet.

Read the original article on Eat This, Not That!

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Simple Ways to Lose Weight Without Trying So Hard, Say Experts - msnNOW

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I started by walking for 2 kilometres a day. After a while, I was able to pace up and could walk upto 5 kilometres (cover 10,000 steps) at a stretch. This became my routine. I used to go for brisk walks sometimes twice a day as well.

Low-calorie recipes I swear by It was decided that I would only have homemade food. No junk food, oily or non-vegetarian food. I turned a pure vegan for 60 days!

Fitness secrets I unveiled:

Diet and discipline are important factors for weight loss. If you mess with your diet and are non-consistent in your routine, you are not going to lose weight. All through my journey, I didn't skip my workout for a single day. No cheat meals either.

How do I stay motivated?

I could see a visible change in my appearance. That was the biggest motivator for me. Every time I looked at myself in the mirror, I was charged to do more hard work and sweat out the fat.

Additionally, I also listened to many motivational videos about weight loss. So, they also contributed to my weight loss journey.

How do you ensure you dont lose focus?

Consistency is the only thing that can get you to the finish line. Sometimes, I felt zoned out and demotivated as well, but the courage within kept me going. I knew I had to lose weight, by hook or by crook to be healthy.

I used to check my weight on the scale after every 3-4 days or twice a well. The weight reduction and visible change kept me going.

Whats the most difficult part of being overweight?

I felt that I was losing out on my confidence and productivity due to bulging weight. I failed to do many tasks and found it difficult to get up in the mornings! I knew I wasn't giving my 100%. Slowly, I started to head towards the road of negativity. Health concerns only made problems worse.

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Lockdown weight loss: "I lost 15 kgs in 2 months by walking 10000 steps every day" - Times of India

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Diet-wise, I made a lot of swaps and deletions from my life. Here are a few which helped me a lot:

-Eliminated carbs like Rice/ Flour/Maida from my diet unless its a cheat meal.

-I read the ingredients and nutritional facts of products before buying

-Stopped eating processed or canned food

-Eat more whole and healthy foods

What was the lowest point for you? I think the slip disc surgery could have been avoided, had my weight been under control. The health complications really scared me.

Lessons learnt from weight loss: Losing weight is a mentally strenuous challenge than it is a physical one. Once you take control of your mind, weight loss will automatically follow.

Also, remember that no one can force you to lose weight. The change has to come from within. Once you clear that hurdle, trust me, there is no looking back!

If you have a weight loss story to share, send it to us at toi.health1@gmail.com and we'll feature you!

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Weight loss: This woman lost 34 kilos by following Keto and Intermittent Fasting! - Times of India

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NEW BRUNSWICK, NJ Denise was suffering from excruciating pain, but surgeons said she needed to lose considerable weight before they could perform hip replacement surgery.

At nearly 300 pounds and unable to walk, she wheeled herself into the offices at the Weight Loss and Bariatric Center at Saint Peters University Hospital, desperate for help.

Today, she weighs about 120 pounds, said Carlos Aitor Macias, MD, MPH, FACS, surgical director of the Weight Loss and Bariatric Center. Shes actually within her target weight. She had the two hips replaced. Shes not in pain anymore and walking by herself.

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There have been dozens of success stories like Denises since the Weight Loss and Bariatric Center opened in 2018. Dr. Macias and the staff use a proven, healthy weight loss strategy, incorporating nutrition, psychology, physical therapy, exercise and surgery all while adhering to strict COVID-19 safety guidelines and practices.

Their work has helped patients lose weight, improve their health, regain their vitality and lead richer, freer and more pain-free lives.

Obesity has been proven to contribute to heart disease, stroke, type 2 diabetes, hypertension, osteoarthritis and certain types of cancer, according to the Centers for Disease Control. With obesity as a health crisis impacting so many issues, the center has also become is a prudent option for individuals who were previously unable to lose weight on their own.

Many of the clients working with the Weight Loss and Bariatric Center have tried fad diets, intermittent fasting, overtraining in the gym and other methods that just didnt work in the long run.

The CDC estimates that more than 40% of American adults are obese (a body mass index above 30).

Dr. Macias tells the patients at the initial consultation that the center will show them what to eat, how much to eat, how to exercise and put them on the road to weight loss and better health. But, ultimately, they are in the drivers seat.

I tell them maybe I have a bias because I like cars that the process of getting back to your ideal weight is like driving from here to New York, he said. We can give you a Formula One race car. I can even stop all the traffic on the highway so you will have the best machine you can have on the highways. But I am not driving. None of us are driving. You need to learn how to drive.

Surgery can also be a valuable tool for some patients.

At the Weight Loss and Bariatric Center, gastric bypass surgery and laparoscopic sleeve gastrectomy are performed. Dr. Macias said the plan is to also offer revision surgeries those done to correct a prior one.

The goal is to use the da Vinci Surgical System to perform the surgeries. This device puts a surgeons hands at the controls of a robotic platform.

The benefits of working with the robot are that it allows us to use more tools and optimize utilization of space that is limited inside the abdominal cavity, he said. The robot allows for a greater degree of freedom and movement.

The center hopes to continue to help produce happier and healthier patients like the one man who told the peer-to-peer support group via video conferencing technology that he had to throw away his old dinner plates.

He mentioned that his dishware didnt do him justice any longer because his usual typical portion size before surgery had been so much larger, Dr. Macias said. And after surgery, his food was basically occupying one-fifth of the plate. He was like, It doesnt make any sense for me to put my meal on a plate this big, so I had to change them all.

Visit Saint Peters website for more information about the Weight Loss and Bariatric Center.

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Saint Peter's Weight Loss and Bariatric Center Offers a New You in 2021 - TAPinto.net

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The major reason is the loss of muscle mass. As we age, we lose our muscle mass, which slows down our metabolism and we begin to burn fewer calories. Both these factors make it harder to shed kilos, especially from the midsection.

Another reason is the hormonal changes. Both weight gain and weight loss are driven by our hormones. Women generally store more subcutaneous (soft) fat in the abdominal and thigh area and men store more visceral (hard) fat in the abdominal area. This starts happening when they hit puberty and remains the same till they reach 40. After this age, hormonal changes take place in both men and women. Women go through perimenopause and menopause and the fat storage tendencies shift. They gain more hard abdominal fat due to lower testosterone and estrogen levels and men gain more soft fat.

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Why it is difficult to lose belly fat after 40 and how to overcome this issue - Times of India

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Swap in beans or lentils for meat in your tacos for a healthy, plant-based twist.

Image Credit: Koldunov/iStock/GettyImages

Eating a plant-based diet can certainly help you lose weight, but it doesn't always ensure weight loss. That's because your diet can technically pass as plant-based even if you're choosing less-than-healthy options.

There are a few reasons why you may not be losing weight on this type of eating plan. When you go plant-based, you're cutting down on foods like chicken, beef, eggs, yogurt, milk and fish. Aside from being animal-based, what's one thing they all have in common? Answer: These foods are all rich sources of protein.

We know protein is the most satiating macronutrient and it helps to maintain lean muscle, which in turn supports our metabolism. If your plant-based diet isn't well planned, you could be falling short on your protein intake.

Another reason has to do with what you're filling up on. Just because a food is plant-based doesn't mean it's healthy. There's no shortage of ultra-processed vegan products on the market today, and subsisting on these isn't doing your health or waistline any favors. These types of foods can be just as high in calories and full of refined grains, added sugars and unhealthy fats as their animal-based counterparts.

To help you sort the good and the bad, here are four go-to plant-based foods and three to skip.

Fill Up on These 4 Plant-Based Foods

Tempeh is high in protein and can be subbed for meat in many dishes.

Image Credit: AmalliaEka/iStock/GettyImages

Yes, nuts and seeds are high in fat and calories, but research continues to show that they're not associated with weight gain and may actually help prevent it, as explained in a September 2019 BMJ Nutrition & Prevention study.

There are a few reasons why they're weight-friendly. First, all of the fat and calories in nuts are not absorbed by the body. A July 2012 study in The American Journal of Clinical Nutrition found that about 20 percent of the calories from fat are not absorbed when snacking on almonds.

Another reason? Nuts and seeds are rich in mono- and polyunsaturated fat and an earlier study, published February 2009 in Clinical Nutrition, found that eating meals high in these unsaturated fats led to a greater caloric burn post-meal compared to eating the same amount of calories from a meal high in saturated fat.

Tempeh is made of fermented soybeans and is one of the richest sources of plant-based protein. A half-cup serving has 17 grams of protein, according to the United States Department of Agriculture (USDA).

We know protein helps with weight loss because it is satiating and it regulates our appetite. The good news is, soy-based protein appears to be just as efficient in this area as animal-based.

A two-week clinical trial published August 2014 in The American Journal of Clinical Nutrition found there was no significant difference between eating a vegetarian diet rich in soy or a meat-based diet when it came to weight loss and appetite control.

When we hear the term "whole grains" we often think of carbohydrates, but whole grains can be a good source of plant-based protein, too.

Some whole grains are higher in protein than others. For instance, a cup of cooked barley has 3.5 grams of protein, while teff has 9 grams and buckwheat has 6, per the USDA.

Whole grains may also help with weight loss because research shows they can increase our resting metabolic rate and the amount of energy released through stool, as outlined in a February 2017 study in The American Journal of Clinical Nutrition. The study found that about 100 more calories were burned or excreted when eating whole grains versus refined grains.

Beans, peas, chickpeas and lentils are all pulses. They're also rich sources of protein and fiber a winning weight-loss duo.

A May 2016 meta-analysis in The American Journal of Clinical Nutrition reviewed 21 controlled trials and found that eating about a serving of pulses per day may lead to weight loss, even if you're not following a weight-loss diet.

Using pulses in place of meat in chili, tacos, lasagna and other meat-heavy dishes is an easy and delicious way to add them to your diet.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

3 Plant-Based Foods to Avoid if You're Trying to Lose Weight

Don't be fooled by vegan desserts.

Image Credit: Westend61/Westend61/GettyImages

If you've visited the vegan section of your grocery store as of late, you probably noticed the explosion of vegan substitutes for many animal-based products, from breakfast sausages to ground beef.

But keep in mind, no matter what type of diet you're on, filling up on ultra-processed foods is never a good idea. Just because a food is vegan, like faux burgers, doesn't mean it should be a mainstay in your diet or that it'll help you lose weight.

A July 2017 study in the Journal of the American College of Cardiology found the eating a plant-based diet made up of whole foods significantly reduced the risk of coronary heart disease compared to a plant-based diet made up of less-healthy, highly processed foods.

Again, vegan is not synonymous with health or weight loss. Many vegan ice creams, cookies, cakes and pies are still high in sugar, calories and saturated fat.

Case in point: A two-thirds cup of nondairy ice cream has 320 calories, 11 grams of saturated fat and 30 grams of added sugar while the same flavor ice cream made with dairy has 340 calories, 13 grams of saturated fat and 26 grams of added sugar.

3. Some Plant-Based Yogurts

Regular, dairy-based yogurt is rich in probiotics and protein. Many plant-based yogurts also contain gut-friendly probiotics, but they tend to be light on protein. Many almond-, cashew- and oat-based yogurts can have 2 grams or less, and some brands can also pack a ton of added sugar.

Look for a yogurt that's made of soy or has added pea or faba bean protein. A good pick is one with at least 6 grams of protein per serving, similar to that of regular yogurt.

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The Best and Worst Plant-Based Foods for Weight Loss - LIVESTRONG.COM

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Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

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The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at Columbia University.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

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The hard truth about losing weight why speeding up your metabolism for weight loss is a myth - Business Insider India

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