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Fat is necessary for sustaining life and protecting your organs. But where you store excess fat is all determined by your genetics. So, if you find youre carrying extra weight around your inner thighs, thats just how your body operates.

And while having some inner thigh fat is perfectly fine, if youre ready to tone things up, weve got you covered. Heres how to lose inner thigh fat in a healthy and sustainable way.

If you eat more calories than you can burn, your body needs to store those additional calories somewhere since they arent being used. Thats where fat comes into play.

According to the World Health Organization, there has been an increased intake of energy-dense foods (think high fat and high sugar) as well as lowered activity. This energy imbalance is the fundamental cause of weight gain.

Now as to where this fat is stored, again, you can thank your genetics for that. One study found that body fat storage is highly influenced by genetic factors, especially in women.

Women usually store fat in their hips, lower belly, and inner thighs. While men carry fat mainly in their abdomens, but arent completely off the hook with inner thigh fat either.

If your genes graced you with the gift of inner thigh fat, it can form in two ways:

As with any weight loss situation, a combination of diet and exercise can help you blast inner thigh fat. You just have to put in consistent work.

Since taking in too many calories can build up fat, reducing how many calories youre taking in each day can help you lose inner thigh fat.

One pound of fat is equivalent to about 3,500 calories. So, just cutting out 500 calories a day can help you eat 3,500 fewer calories a week, and lose about 1 to 2 pounds a week.

Other basic dietary changes to help you lose inner thigh fat include:

There are two different forms of exercise to help you lose fat.

To maximize your results, its a good idea to do a combination of both in the forms of cardio and strength training.

One study found significant weight loss results in both men and women after 10 months of aerobic exercise. Other research found that anaerobic exercises like HIIT are also effective for fat loss.

Plus, cardio helps you burn calories in the moment, while strength training helps your body continue to burn calories throughout the day.

So, a good rule of thumb is to exercise 4 or 5 days a week to see results, and incorporate both cardio and strength training.

But cant you just spot train? Thats a big nope!

As cool as it would be, you cant pick and choose which area of your body youd like to lose weight. Our biology rules the game, therefore putting time and energy into targeting a certain area of your body is likely a waste of time.

If you do a bunch of crunches and sit-ups to lose fat in your belly, youll probably gain muscle in those areas, but that doesnt mean youll burn fat.

Youll see greater results by performing multiple exercises that work multiple muscle groups.

Ready to get your cardio on? You can do any cardio exercise to burn fat, but the following exercises will get your heart pumping along with targeting those thigh muscles.

Running up and down hills just straight up blows, but it will get your thigh muscles strong and improve your fitness .

Grab a stopwatch and find yourself a hill (dont go too steep too quick). Then run up the hill as fast as you can for 30 seconds. Cool down and walk back down. Repeat this about 5 times, and aim to do this 23 times per week to start.

Not into running? Find a hilly area and take a walk, or go for a hike in nature thats a bit of a climb.

Maybe you live in a really flat area and there just arent hills that get your legs burnin. A treadmill can also do the trick.

Pick your cardio (walking or running) and gradually increase the incline to 5, 10, or 15 percent while you exercise for at least 30 minutes.

Mix this into your weekly cardio routine 23 times a week.

The best part about HIIT exercises is that they can literally be done anytime, anywhere.

Moves such as jump squats, burpees, and high knees are all forms of HIIT movements that can get your heart rate pumping in a short period of time.

Getting in HIIT exercises 23 times per week is a solid amount.

The following six movements will tone your inner thighs and reduce the appearance of fat. Include this routine into your exercise plan a few times a week to see results.

Repeat this workout 23 times through.

Reps: 1015 per leg

Equipment: Optional dumbbells

Reps: 1015 per leg

Equipment: Optional dumbbells

Reps: 30 seconds total

Equipment: Optional dumbbell or kettlebell

Reps: 20 total (10 per leg)

Equipment: None

Reps: 1015 reps per leg

Equipment: Optional dumbbells or a medicine ball

Reps: 15 reps per leg

Equipment: None

Some of us are graced with the genetics that give us thick thighs. But fat also accumulates in this area due to the extra calories and limited energy expenditure in the form of exercise.

Improving your diet and adding in cardio and thigh toning exercises takes time, but its the most beneficial way to get those thighs of steel.

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How to Lose Inner Thigh Fat: Causes and Toning Exercises - Greatist

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At a time when many of us have put on a quarantine-15, this specialized diet says it can help you eat healthier.

SAN ANTONIO Like many of us, Carey Anderson is at home more due to the ongoing coronavirus pandemicso much so that the retail company district manager has found a new hobby in recent months.

Anything called a cookie or any type of ice cream. Those are my favorite pastimes, Anderson said.

His sweet tooth, though, has led to some extra weight.

Probably gained a good 15 to 20 pounds since COVID, he said.

He's not new to dieting...or to ditching a diet.

Ive done a vegan diet at one point," he said. "I actually did that for a year. Ive done low-carb diets. I havent tried Keto, but Ive done some Keto dishes. Its really hard to be consistent with it. Its easy to get really discouraged if you dont(know) if its really working.

A health condition creates an extra eating challenge for Anderson.

I found out I had Type 2 diabetes, he said. I was doing a good job of managing it, however, this is what happened: I was managing it with diet and exercise, but then the gym closed.

He is now trying a DNA-based diet from Genopalate. The test kit asks you to swab your cheek and then drop the sample in the mail.

It was really easy, Anderson said.

The results takes a few weeks to come back. The report he will receive includes recommendations for the quantities of fat, protein, sugar and carbohydrates he should intake, as well as which vitamins and minerals. He will also get a list of 100 foods from which he can benefit by eating.

Its really the starting point of a journey versus the endpoint, said Sherry Zhang, the founder and CEO of GenoPalate.

Zhang created the DNA test to help people eat healthier by better understanding which foods are best for their individual bodies. She makes it clear Genopalate is not a diagnostic tool or treatment; it's one part of a healthy lifestyle.

Zhang said genetics play about a 30% role in weight, while behavior plays 40%.

We hear a lot of different trends all the time, she said. People are being bombarded. Its making the decision-making even harder.

She said the DNA test can help people looking to lose weight make decisions about food that are science-based. It can take some of the experimenting out of healthy eating.

If you drink coffee. we have insights for how slow, how fast you are metabolizing your caffeine, your cup of tea or coffee, alcohol, Zhang said. We also touch upon lactose intolerance. So we have insights for lactose intolerance or tolerance and sensitivities or gluten sensitivities. We also provide you your personal ranked food list that you can use to shop for your genetic nutrition.

Zhang said she studied obesity for more than a decade and saw people living in the same household had different responses to food, which is why she created the test.

Each of us are born into this world with nutritional ancestry, she said. Those are the genetic codes that our ancestors figured out for us during the 2.5 million years of evolution.

Zhang said she tested the kit on herself.

I have a principle that I will not let other people try our products until Im confident and proud of it, she said.

Test kits range from $40 to $180. The less expensive plans allow you to upload your data already on 23andMe or AncestryDNA. Other plans include the kit to do your DNA analysis. You can also get recipes with your kit. Zhang said the company offers continued support to clients through newsletters.

Do you think you are counting your carbs? Jennifer Wimpee, a dietitian and diabetes nutrition educator, asked a client during a phone consultation.

Wimpee said some people might find the DNA test useful, but everyone basically has the same general nutrition needs.

What I saw was exactly what we recommend towards our patients and clients, she said after reviewing a sample report. So keeping your saturated fat less than 10%, limiting your sugary foods, making sure youre getting high-fiber foods. The reason people want something like this is because they like rules and regulations; however, its nothing new. Nutrition really hasnt changed over the years.

She said the results could be limiting for some people.

Its not going to give you the whole gamut because it lists 100 foods that are good for you. Wimpee said. Theres a lot more than 100 foods out in the world. So it might give them a list where they might not actually try eating other foods that are not on the list.

She said another draw back could be the level of support offered after getting results.

Youre just getting information, Wimpee said. No one is sitting down with you and going over with you what this actually means and how you can make it work for you. I think you get five recipes with it. I mean, I want to have more than five recipes in my list.

Anderson said his drive to take off the weight has changed. He is ready to ditch his quarantine 15. He wants to see if a personalized food list will help him slim down.

You know, sometimes the food is just like really bland and not very tasty, he said.

He knows he will have to do without the sugary, tasty treats he loves. Yet he is encouraged the results will provide him with some delicious and healthier alternatives.

Before starting any diet, make sure you consult your doctor first to find out what is best for you.

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DNA-based diet says it can take the guesswork out of deciding what food is and isn't good for you - KENS5.com

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Your healthy lifestyle might not be that healthy after all - especially if diet and exercise become extreme.

Dr. Deborah Michel, regional clinical director of Eating Recovery Center and Pathlight Mood and Anxiety Center, The Woodlands, explained that what appears to be a healthy habit on the surface could, in reality, be obsessive exercise and disordered eating.

The difficult part is knowing the difference, she said.

Compulsive exercise, sometimes referred to as exercise addiction, occurs when physical activity becomes too much. Injury, illness, socializing with friends or an incoming storm cannot stop an individual who exercises obsessively.

Similarly, what begins as a restrictive diet can become obsessive and result in disordered eating and heightened concerns about body image.

Another area of concern is nervosa orthorexia - an obsession with eating healthy, explained Dr. Sophie Schneider, assistant professor in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor College of Medicine.

Individuals with this disorder become so preoccupied with eating right that it actually becomes damaging.

Schneider agreed that it is tricky to identify when exactly a behavior goes from improving health to hurting an individual.

We dont have well-defined definitions of when we cross the line, she said.

And quitting is complicated.

You can stop drinking alcohol, but you cant stop eating or exercising, Schneider said.

Dr. Kimberly James, at Stepping Stone Therapy, said that increasing awareness of disordered eating and compulsive exercise is critical to early intervention by licensed psychologists and medical professionals.

Here, these three local experts offer advice for staying healthy - and avoiding extremes:

Watch for warning signs. Exercise becomes obsessive, when it interferes with other important activities, like work, school or relationships, Michel said. Individuals might treat exercise as permission to eat or to purge when they consume too many calories.

Exercise becomes something that you must do, Michel said. When you dont work out, you become angry, your mood changes. You exercise regardless of whether youre sick, exhausted or injured.

While exercise can help lift moods and manage stress, too much physical activity can result in more anxiety.

It becomes a way to escape at the cost of everything else and negatively impacts interpersonal relationships, Michel said. Exercise is part of a healthy lifestyle, but it cant become the only way to cope. You need to have a wide array of coping skills.

Disordered eating can manifest in overly restrictive dieting, as well as bingeing and purging.

Symptoms of orthorexia include eliminating entire categories of food from a diet, believing self-esteem is directly tied to ones ability to stick to a diet, spending too much time planning meals, restricting calories or hiding food from others.

Reach for more realistic expectations. Schneider said both men and women feel pressured to not only be trim but also muscular.

For women, its not enough to just be skinny anymore, she said. You also have to be toned.

Men are also trying to lose weight and bulk up simultaneously. Theres been a heightening of this message to men, Schneider said. With male movie stars, for instance, theyre not just muscular, theyre cut down and have a physically not-possible body.

She said that younger generations are often more aware that photos are retouched. Still a number of people aspire to look like the images of actors and models in magazines, movies and social media, she added.

Michel encourages patients to view these images with a critical eye and recognize that societal messages of what is perfect are often unattainable.

This thin ideal is unrealistic, she said. Everyone has to accept their own body types. When a person is trying to mold their body into someone elses ideal, that is a problem.

Consider your whole body. Individuals might say they only want to fix their arms or drop five pounds. In the meantime, they arent paying attention to their whole body and how they feel in general.

Take a patient who doesnt like their nose, says Schneider: Suddenly, thats all they see in the mirror.

It distorts the way they see themselves, she said. Only paying attention to your flaws can stop you from seeing your whole appearance.

Does a day off from diet or exercise make you nervous? It shouldnt. When exercise becomes obsessive, it can affect an individuals ability to get enough sleep, Michel said. Maybe they stay up late or wake up early to fit in a workout.

Or they totally ignore that a body needs time to rest or recover after a workout, she said.

That time off from exercise shouldnt be a problem, she explained.

Schneider added that anxiety can also result when people stray from their diets. She recommends seeking balance in both exercise and nutrition.

Group exercise might be the solution, she said. Not only will individuals learn healthy routines from trainers, they also benefit from the social aspect of a class.

Jamesworks with a professional trainer - and in her practice, often focuses on the relationship between nutrition, fitness and mental health.

The trainers help James work on different muscle groups during each session - and also time the routines.

Im not there for three or four hours, she said. I go, and I love the way I feel afterwards. But if a friend is in town or a family member - or theres a ballet I want to see, I go. Exercise does not stand in my way.

Make decisions that are sustainable. Schneider suggests asking Is this something I could continue for a while? when making a change in diet or exercise.

For example, walking a certain amount of steps or exercising for a certain amount of time can be a sustainable goal. Its easy to want to continue these healthy habits. But ruling out an entire group of food items like carbs is unsustainable, Schneider added.

Balance is key, she said.

There are no such things as good foods or bad foods, Michel added.

Diets dont work, she said. We really encourage a balanced and healthy lifestyle. Its about lifestyle, not slashing calories or fad diets.

Is negativity part of your program? If so, get rid of it. Exercise should be fun, Michel said. People sometimes lose the ability to see exercise as something that can be enjoyable, she cautioned.

Consider it a warning sign if you no longer enjoy a stroll with friends and family or walking out in nature, because you would rather be pounding the pavement instead. Michel said to be careful if a workout routine shifts from being pleasant to being a punishment.

Theres a difference between I shouldnt have eaten that donut and Im a really bad person because I ate that doughnut, Schneider explained.

Individuals who have struggled with weight can carry criticisms they have heard from others, even after losing weight.

There are also fears of regaining weight, or a desire for the positive reinforcement that comes with shedding pounds.

If youre being unkind to yourself mentally thats a good sign that you could use some support, Schneider said.

James recommends giving yourself grace. You have to be compassionate with yourself, she said. Get out of that punishing mentality.

Remember, were still in a pandemic. Stress, anxiety and depression caused by COVID-19 can also exacerbate obsessive exercise and disordered eating.

For example, individuals can exercise continually at home without anyone knowing, or miss miss eating with others who can model healthy behaviors.

Isolation can also increase risk of eating disorders and compulsive exercise. The Eating Recovery Center, is currently experiencing a higher number of patients than normal.

The demand for treatment right now is incredible, Michel said.

Build a team. James recommends working with a physician, a registered dietitian who can check nutrition plans and a psychologist or therapist to address issues that could come into play.

You need a team, she said. Then youre operating from a place of knowledge.

Stress from work or school could be behind obsessive behaviors. And if a person is an emotional eater, its impossible to kick the habit without addressing its root cause.

My job is to get in there and find out why, to help you feel more aligned, James said.

Individuals sometimes carry fear that if they gain weight, they will no longer be attractive or loveable, she added.

Weve got to tackle those issues - and unpack all of that, she said. You have to recognize whats stirring up inside of you, to know it, to name it and move onto something else.

Lindsay Peyton is a Houston-based freelance writer.

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How to know if eating healthy and exercising crosses the line to compulsion or worse - Houston Chronicle

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If youve received a diagnosis of erectile dysfunction (ED) and have a heart condition, you might be wondering which ED treatments are safe and effective.

There are currently several treatments available for ED. Many of the first- and second-line treatments used for ED are also appropriate for people who have heart disease.

This is great news, since complaints of ED are common in people who have cardiac conditions.

In fact, Dr. Joel Kahn, a cardiologist and the director of the Kahn Center for Cardiac Longevity, says the complaints often precede the diagnosis of heart disease by a number of years, and an opportunity is missed for earlier heart diagnosis and treatment.

The complaint should lead to an assessment of all traditional measures like adequacy of blood pressure control, blood glucose control, blood cholesterol control, smoking, diet, and fitness as well as labs to evaluate these issues, testosterone levels, and thyroid hormone levels, he said.

Heres an overview of the ED treatments that are safe and effective for people with heart disease.

Several lifestyle factors can have a positive outcome for both ED and heart disease. Your doctor may talk to you about certain habits you should quit, like smoking, or habits you can implement, like exercise.

Kahn says the first safe ED treatment for people with heart disease is to look at their lifestyle.

Some patients regain their sexual function by improved diets focusing on whole plant selections, gradual increases in fitness activities, quitting smoking, weight reduction, and better sleep therapies, he said.

There are day-to-day changes that can help improve your heart health as well as manage ED.

The American Urological Association recommends a referral to a mental health professional to help you:

The focus of counseling sessions will be helping you reduce anxiety about sexual situations and improve communication between you and your sexual partner about any sexual concerns.

You can also discuss ways to include ED treatments into your sex life.

Oral medications that include phosphodiesterase type 5 (PDE5) inhibitors are the first-line treatment for ED, according to a 2016 research review.

The most common are sildenafil (Viagra) and tadalafil (Cialis). Other oral medications include vardenafil HCL (Levitra) and avanafil (Stendra).

These four PDE5 inhibitors are the only oral medications approved in the United States by the Food and Drug Administration (FDA) to treat ED.

After lifestyle modifications, Kahn says PDE5 inhibitors are the second approach to ED treatment.

They are generally safe to use in stable heart patients not taking nitroglycerin medication, if the extent of their heart disease is known and if they have at least average fitness and stability, he said.

Taking certain PDE5 inhibitors like sildenafil alongside nitroglycerin-based medications (nitrates) is contraindicated, meaning they shouldnt be used together. Using them together can result in severe low blood pressure (hypotension) and death, according to a 2018 research review.

Men on nitroglycerin medications with poor fitness, with unstable symptoms, and not fully evaluated should not be treated with these medications, Kahn said.

Moreover, in some people with heart disease, Kahn recommends performing a treadmill stress test before prescribing medication.

Treadmill tests also help determine whether youre healthy enough for sexual activity, since this often involves physical effort and increasing your heart rate.

A. Medications like Imdur, Isordil, nitroprusside are all blood pressure medications based on organic nitrates. These medications should not be used in conjunction with PDE5 inhibitors.

Many patients with prior history of angina [chest pain] may have nitroglycerin listed as a medication, but if they havent used the medication in a long time, they may be able to use PDE5 inhibitors. It is most important that these situations be cleared by the patients cardiologist prior to prescribing.

Joseph Brito, MD

Alprostadil is a drug that increases blood flow by expanding blood vessels. When injected into the penis, it increases blood flow to the penis, encouraging an erection.

Its considered a self-injection therapy, meaning you or your partner can learn to inject it into the side of the penis.

This is an option for treating ED if oral drugs dont work, have too many side effects, or cant be used because they may interact with other medications.

If low testosterone levels and low sex drive are factors in your ED, your doctor may recommend testosterone therapy in combination with a PDE5 inhibitor.

Experts also note that addressing low testosterone on its own isnt always enough to improve ED, so working with ED-specific treatments can help.

A vacuum erectile device with constricting ring (aka a penis pump) is a pump that helps you get and maintain an erection.

For the most part, penis pumps are safe, well tolerated, effective, and have high reported satisfaction rates.

In general, doctors can recommend a penis pump as a first-line treatment for ED for their patients who have heart disease. These devices can also be used with oral medications when appropriate.

A penile implant is the primary surgical treatment for ED. There are two types of penile implants:

The main benefit of this treatment is the ability to generate an erection for as long and as frequently as desired.

In general, a penile implant is a safe third-line treatment for ED in people with heart disease.

That said, its often only recommended for people who are fit for surgery and cant use oral medication, injections, or penis pumps.

Yes, ED is common in men being treated with stents in their heart arteries for advanced heart blockages, Kahn said.

In fact, if you ask men about ED at the time of their stent placement, Kahn says youll often learn that theyve had issues for years with sexual performance that wasnt recognized as a risk factor for heart disease, and the opportunity for earlier diagnosis was lost.

Kahn says men who are getting stents often have:

This leads to heart disease and ED. The risk factors are identical, he said.

Other reasons for experiencing ED after having a heart stent put in place include medications and depression.

Some people take beta-blockers for continued treatment after getting a heart stent. A common side effect from these medications is sexual dysfunction due to changes in blood pressure and heart rate.

ED from beta-blockers can be reversible when the medication is stopped.

Many people who have had a heart stent placed also experience depression. Depression is associated with low libido, or sex drive. Additionally, antidepressant medications can also lead to ED.

Many people living with chronic heart disease have other health conditions as well, each of which can cause ED on their own.

For some people who have had heart attacks, theyve been experiencing blocked smaller arteries for some time and may have had trouble with getting or maintaining an erection as a result of poor blood flow to the penis.

Dr. S. Adam Ramin, a urologic surgeon and medical director of Urology Cancer Specialists, says that for a person to get a strong, stiff erection, their arteries must be in tip-top shape.

But, unfortunately, as the arteries become clogged, flow decreases, and there is not enough blood flowing into the erectile bodies of the penis to get a successful erection, he said.

ED can become even worse with a failing heart since, in addition to the underlying vascular problems, a failing heart will not be able to pump adequate blood to the penis, Ramin said.

Treatment for heart failure often includes beta-blockers, which manage heart rate and blood pressure. One of the possible side effects of these medications is sexual dysfunction.

ED can be a sign of heart disease, yes. Those with an ED diagnosis are at higher risk for cardiovascular disease, coronary disease, and stroke.

ED and heart disease also share many of the same modifiable risk factors, such as:

An older 2011 research review found that ED is likely an independent risk factor for cardiovascular disease.

More recently, the American Heart Association says results from a 2018 study found that ED is associated with a twofold increase in heart attacks, strokes, and cardiovascular death beyond traditional risk factors.

Building from that research, preliminary results from a 2019 study found that even after adjusting for shared risk factors, men with ED were 66 percent more likely to receive a diagnosis of atrial fibrillation, or irregular heartbeat.

Although future research is needed, the study authors point out that if a patient has ED, physicians should investigate other cardiovascular risk factors and initiate treatment as soon as possible.

There are a number of treatments that help with ED and are safe for you to try when you have a heart condition.

Lifestyle changes are a great place to start. What you do on a regular basis, like being active during the day, can improve erectile function and benefit other aspects of your health.

Whether you take medication for ED, are considering surgery, or making changes to your lifestyle, talking with a mental health professional can also help you with your health and relationships.

If you have a heart condition or heart disease, consulting with cardiology and urology healthcare providers is important to develop a safe treatment plan.

See the article here:
What Are the Best ED Treatments for Heart Patients? - Healthline

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Want to speed up your weight loss? Try these tips to rev up your metabolism and burn belly fat  |  Photo Credit: iStock Images

New Delhi: Youve probably heard people say that theyre not seeing desired results despite efforts to lose weight, because they have a 'slow metabolism'. Its a common belief that having a higher metabolism can help you burn more calories and shed pounds faster, while also providing your body with more energy. Its true that some people have a faster metabolism than others, however, how fast your body burns calories may depend on several factors. Yet,theres little evidence to support the claim that a sluggish metabolism is a reason for your weight gain.

If youre concerned about your weight and slow metabolism, there are steps you can take to help you get a flattummy and feel better. Basically, metabolism is a term that describes all the chemical processes going on continuously inside your body to keep you alive and all organs functioning - such as repairing cells, breathing, digesting food. Some factors such as your age, gender, sex, genes, amount of physical activity, and diet may affect the speed of your metabolism. Wondering what you can do to boost your metabolism? Read on.

Here are a few tips to increase your metabolism to help you reach your weight loss goal much faster:

Making simple lifestyle changes and sticking to them can increase your metabolism and help you achieve your weight loss goal.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

See the article here:
Want to speed up your weight loss? Try these tips to rev up your metabolism and burn belly fat - Times Now

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Each day, we learn more about how to lose belly fat efficiently through research and while many people believe in the positive effects of diets such as the keto diet and intermittent fasting, evidence suggest that in the long run, people will put the weight back on that they lost initially.

When we try to lose weight, we work against our bodies, which likes to hang on to fat reserves as it expects bad times to come. "Human preferences for energy-dense sweet and high-fat foods may have evolved for reasons of survival", as this 2010 paper on Human Perceptions and Preferences for Fat-Rich Foods suggest. Our bodies are happy to reserve some fat because it knows that at some point, it will have to use it to keep us alive. So in theory, more fat reserves equals to an increased chance of survival.

(Image credit: Getty Images)

One of the issues is that we live in a world where energy-dense food is abundant so there is no need for us to store fat. We can buy avocados and watermelons all year around and we also have access to a variety of supplements. As well as that, we also created an environment around us that preserves energy: we live in warm houses, move less and so on.

The Health Survey for England 2017estimates that "28.7% of adults in England are obese and a further 35.6% are overweight but not obese".Despite all this, a good chunk of the population is still not obese. If we would crave all the food in the world all the time, surely everyone would become fat in no time? There must be other forces at play than just sheer will that regulates how much we weight.

One theory is that your body has a 'set point' or 'settling point': a bodyweight it likes to keep and return to most of the time. According to a research paper titled Set points, settling points and some alternative models: theoretical options to understand how genes and environments combine to regulate body adiposity, published in 2011, "the set point model...suggests that there is an active feedback mechanism linking adipose tissue (stored energy) to intake and expenditure via a set point, presumably encoded in the brain" while "the settling point model is based on the idea that there is passive feedback between the size of the body stores and aspects of expenditure."

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Both theories suggests that our bodies have a preferred weight it likes to keep whether we like it or not. This would explain why we pile the weight back on once we are finished with the latest 4-week diet-fad. The theory also implies that once we stopped forcing our bodies to do something it really doesn't like doing (i.e. getting rid of fat storages), it will return to point it thinks will serve your survival the best.

Bad news is, this system can not only be flawed but also abused by people. For example, our bodies can suffer from leptin-resistance, leptin being a hormone often referred to as the 'starvation hormone'. A study called Leptin resistance: underlying mechanisms and diagnosis suggests that "a decrease in tissue sensitivity to leptin leads to the development of obesity and metabolic disorders, such as insulin resistance and dyslipidemia".

Bad diet can also influence these theoretical set points, especially strict calorie restrictive diets. When we force our bodies to lose weight through starvation, it tends to reduce our energy expenditures as a response. After we return to our usual diet, the body will happily restock the fat it lost and does it even quicker since it already reduced its energy expenditure by lowering resting basal metabolic (BMR) rate, as explained in this research paper titled Reduced Metabolic Rate after Caloric RestrictionCan We Agree on How to Normalize the Data?

(Image credit: The Protein Works)

This could also explain why people put on more weight when they return to the normal food intake levels after low calorie diets. Since the body lowers its BMR, eating the same amount of food you used to eat will result in an even greater calorie surplus and therefore quicker fat reserve replenishment.

An article called Does Metabolism Matter in Weight Loss? and published by the Harvard Medical School mentions that "our bodies are also programmed to sense a lack of food as starvation. In response, our BMR slows down, which means fewer calories burned over time. That's one reason why losing weight is often difficult."

The more often and longer you go on extreme calorie restricted diets, the more likely you will damage your metabolic-system and sustain the 'losing weight-putting more back on cycle'.

(Image credit: Getty Images)

Is it pointless to diet? Of course not. Normal BMI is associated with better health prospects in general, so it is worth losing some weight if at all possible. But how?

One solution might be to keep a somewhat calorie restricted diet all the while boosting metabolic rates. Metabolism can be boosted just by walking a bit more and including certain food items in your diet.

This might be more challenging to some than others leptin-resistance can be at play in some cases but in non-extreme cases, it is more than achievable to drop some weight through the combination of moderate exercising and a balanced diet. Resistance training is also said to help keeping the weight off, as noted in a paper aptly titled Resistance Training Conserves Fatfree Mass and Resting Energy Expenditure Following Weight Loss.

An important thing to keep in mind is time, as in letting your body adjust to changes. Your body is extremely adaptable but also slightly pessimistic, so it can change quickly in response to negative stimuli such as a lack of food, but reacts slower to positive ones as it expects that lack of food to happen again in future...

A gentle decrease in calorie intake and moderate increase in exercise levels can help put the body on a more sustainable and healthy bodyweight trajectory in the long run.

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Could your body type be affecting your progress in the gym? (Picture: Getty Images)

Have you ever followed the exact same training regime or diet as a friend but ended up with completely different results? It could be down to your different body types.

A body type, or somatotype, is the concept that our bodies can be classified into three categories based on build: endomorph, mesomorph and ectomorph.

The idea was created by American psychologist Dr WH Sheldon in the 1940s and, while some of his work has been debunked (he theorised incorrectly that people with certain body types tended to exhibit specific personality traits), somatotypes are still broadly used by the fitness industry today to say whether you are fat, muscular, or tall and thin.

Lots of PTs put their clients on the exact same exercise regime and diet, even though they have different body types and fitness goals, says female fitness expert, Rachael Attard who trains according to somatotypes.

I have found that body-type distinction gives you a good starting point for adjusting your workout and diet if youre not seeing results.

For example, if youre an endomorph (typically curvier and with shorter limbs) and your goal is to lean down your thighs, you will most likely not achieve that result with sprinting and heavy lifting.

Whereas for an ectomorph (naturally leaner with longer limbs), that approach would give great results.

A body type is not a life sentence and your somatotype can change depending on an array of things such as environmental and social influences, genetic variations, geographic locations, and the personal decisions you make.

Studies suggest that while your genes may determine up to 80 per cent of your weight and body type (your physiology), environment and personal choice still play a significant role, adds Rachael.

However, dont be confused by the apple, pear and hourglass terms you commonly hear to describe a womans figure. Normally, these are references to visual appearance, says Rachael.

Some women fall into a mix of two or more body types, ie a 65 per cent mesomorphs and 35 per cent endomorphs would classify a woman with an hourglass figure (which maintains the slim waist of a mesomorph but has more curves).

All bodies are not created equal, so diets and training sessions shouldnt be either. Identifying your somatotype could help determine the success of your goals, so Rachael explains the best ways to train and eat for each.

Generally short, round and curvy with larger midsection and hips. You are predisposed to store fat, but you also gain muscle fast and have good strength and endurance.

You tend to be bottom heavy so up your reps and use lower weights. Combine low-intensity cardio sessions with at least 2-3 moderate-high intensity ones.

Running at a steady pace and on a flat surface will work best for your body type. Try to do as much power walking as you can at least five times per week for 45 minutes per walk. It helps reduce fat on your legs and burns more calories than you think.

Thanks to a slower metabolism, you should stick to a low-carb diet. Make sure most of your carbs come from fruit and vegetables and skip starchy carbs like pasta, bread and rice.

Healthy fats will keep you feeling fuller for longer think lean meats, oily fish, nuts, seeds and avocado. No diet should be restrictive, but if you must have treats, keep them healthy, like protein balls.

20-25% carbohydrates, 30% protein, 45-50% fat

Naturally muscular with broad shoulders, solid torso and a narrow waist. You can lose and gain weight quickly, but see results quickly, too.

You tend to be more athletic and gain muscle easily so choose your weights carefully. Focus on HIIT (High Intensity Interval Training) to burn calories and build muscle simultaneously and incorporate this 1-2 times a week.

Also include regular steady pace cardio sessions. High-intensity cardio, such as running on a flat surface and at a steady pace, works best for fat loss. To really challenge yourself, make one of your cardio days high intensity.

You do best with a balanced macronutrient ratio so try and have all three in your meals and snacks.

You tend to gain weight quickly if you eat too many high sugar foods so stick with the 80:20 rule. If your fat loss is being stubborn, try a low carb/high protein diet for four weeks, then switch it back to balanced macros.

30-35% carbohydrates, 35-40% protein, 30% fat

Usually tall and slim with long, thin muscles and limbs. You look athletic and have a good metabolism. You generally find it difficult to gain weight or muscle and are naturally low in body fat.

Up your strength training (ideally three times a week) to build muscle mass (lower reps at a higher weight) and include longer rest periods so you dont elevate calorie burn.

Cardio is optional, (unless you love it of course) or if youre trying to get rid of excess fat. Aim for one rest day per week or an active recovery day (that might involve some light walking or stretching).

Your body will gain muscle and strength very slowly so do not be disheartened if you dont notice improvements straight away.

You are the only body type that thrives on carbohydrates and does not gain weight, so embrace a high-carb diet.

Avoid sugar and focus on healthy carbs such as fruit, brown rice, whole grain pasta, quinoa and veggies. High levels of protein are good for muscle growth plus good fats will help you recover you recover from workouts faster.

40-50% carbohydrates, 30-35% protein, 20-25% fat

Not sure what type you are? Rachael has created a free online quiz to help women figure out where they fit.

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MORE: Plus-size dance instructor fights to make bigger bodies more visible in the world of fitness

MORE: Socialising helps improve our brain health, study says

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About 28 almonds is enough to stave off hunger and reduce appetite.

DENVER As we wrap up Breast Cancer Awareness Month and look forward to the holiday season, we are faced with temptation and opportunities to eat more than we should, add unwanted weight and make unhealthy choices overall.

One way to make sure you stay on track with your health goals this winter season is to eat more nuts.

Nuts are high in both healthy fats and protein. In fact, just one ounce, or about 28 almonds, is enough to stave off hunger and reduce appetite. Nuts are full of fiber and studies have shown individuals who eat nuts exhibit better weight control than those who dont.

Finally, if you have health issues, it may interest you to know that nuts have a range of plant compounds that are anti-inflammatory, nourish your gut and protect against heart disease, diabetes, cancer and Alzheimers.

Ways to use nuts in your daily diet:

But remember, eating pecan pie is not the same as eating an ounce of pecans.

To learn more about Regina Topelson and how you can work with her, visit http://www.lifewell-lived.com.

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Are you getting enough iron daily? The chances are that most of us probably arent. Our bodies need iron to grow and develop. Iron can also help prevent anemia and protect your body from infection. If you havent been chowing down on iron-rich foods, were going to give you some easy ways to incorporate this nutritional powerhouse into your diet.

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Iron is a vital component of hemoglobin, which makes it an important mineral that our bodies need in order to carry oxygen so that our cells can produce energy, says registered dietitian Julia Zumpano, RD, LD. If we dont have enough iron, we will not have enough red blood cells to transport oxygen. This leads to extreme fatigue and lightheadedness, Zumpano adds.

Iron is also essential for brain development and growth, and the production of many other cells and hormones in the body.

Without adequate iron stores, individuals can develop a condition called iron-deficiency anemia the most common nutritional deficiency worldwide. Its associated with symptoms like fatigue, weakness, trouble maintaining body heat, pale skin, dizziness, headache, and an inflamed tongue, says Zumpano.

According to Zumpano, the daily recommended amount of iron for adults ages 19-50 is:

In general, women tend to need more iron to make up for what is lost during menstrual cycles. Women who are 51 and older should aim for 8 milligrams of iron daily.

For children, the recommended amount of iron can vary based on age.

While these are general guidelines, Zumpano recommends that you get a proper diagnosis and a personalized recommendation from your doctor.

The good news is that most people can get a sufficient amount of iron in their diets. Zumpano says this is mainly due to the consumption of animal products.

Most people can get the iron they need from the food they eat. This is in part due to the fact that the main source of iron in the typical American diet is from animal products. The average American eats significantly more than the daily allowance.

If you dont eat meat or animal products, Zumpano suggests that you eat more leafy greens, legumes (beans), whole grains, mushrooms and tofu, along with vitamin C-rich foods like citrus fruits, strawberries, tomatoes and red peppers. Eating a source of iron with a source of vitamin C will help your body absorb iron even better.

The key is that we should always get our iron from food unless our physician recommends otherwise. For some, a supplement may be necessary, but you shouldnt start taking one without discussing it with your physician first, says Zumpano.

There are two main types of iron heme and non-heme iron.

Zumpano explains.

Heme is better absorbed by the body and is commonly found in liver, meat, poultry and seafood.

Non-heme iron is commonly found in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes.

You can also get iron through fortified sources such as tofu, grains, bread and cereal.

To get a better idea of how you can work more iron into your diet, here is a handy list of iron-rich foods.

Here are some helpful tips to remember from Zumpano:

If you follow a vegetarian or vegan diet, its important to consume vitamin-c rich foods with iron sources and consume them in greater quantities. Zumpano also suggests being cautious with calcium-rich foods in the process because they can decrease absorption.

You can incorporate iron-rich foods into breakfast, lunch, dinner and snacks. Here are some simple meal ideas to get you started.

Breakfast

Breakfast Fried Rice with Scrambled Eggs

This recipe calls for quite a few sources of iron cashews, eggs, sesame seeds and peas. You can even get creative and toss in more iron-rich veggies and a protein source for even more flavor.

Lunch

Zesty Bean Salad

Kidney beans are at the center of this hearty salad, but you can use a combo of your favorite beans if you want. Enjoy this dish as-is or serve it over spinach or mixed greens.

Dinner

Charcuterie Dinner Board

Dinner doesnt always have to be complicated. Throw some meats, dried fruits, veggies, cheese, nuts and more on a charcuterie board and dig in!

Snack

Toasted Quinoa and Almond Date Balls

This treat is delicious and naturally delicious. Its also made with fruits, seeds, nuts and grains that are wonderful sources of iron.

More:
How to Add More Iron to Your Diet - Health Essentials from Cleveland Clinic

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A healthy and well balanced diet can help you maintain a healthy weight

A healthy diet and lifestyle go hand in hand and provide multiple health benefits to your body.If followed on a regular basis these can assist inreducing the risk of several chronic diseases. However, making major changes to your diet can sometimes seem quite overwhelming and challenging. Instead of making the big drastic changes in the beginning, it may be better to always make a few small changes in order to achieve your fitness goals in the longer run. It is advisable to always keep an achievable goal and have realistic expectations.

In this article, here are a few tips and tricks that you can easily follow to achieve your health goals.

1) It is important to practice mindfulness for your diet too as it helps you observe your body. It doesn't matter if you are on a weight loss journey the rule applies to all. For e.g.-acknowledge when the body is asking you to stop while you are having your meals, this helps in controlling the habits of over eating and emotional binging.

Know your portion size to prevent over eating and weight gainPhoto Credit: iStock

2) Avoid any distractions while having your meal, do not watch tv, access phone or laptops, remember your mind can only focus on one thing at a time. Eating is itself an exercise where all your senses from smelling and taste buds are activated.

3) Know your portion size. Do not fill your plate with an extra quantity of food. It makes you consume more calories than required. If you do not finish your food, it can contribute to food wastage. Fill your platter according to the number of calories you consume.

Also read:Portion Size: Here's How Much You Should Be Eating In Your Main Meals

4) Hydration is the golden rule to stay fit. Always carry a bottle and develop a habit of sipping water after an hour. This prevents the body from getting dehydrated. Proper hydration throughout the also helps in curing the cravings which at times becomes hard to resist.

5) Beat the stress. Stress can disrupt the mind and body both. No matter how hectic the day is, always give 30-45 minutes to yourself. Indulge in any physical activity that reduces your high cortisol levels. You can go for a jog or swimming, long walks, Zumba, etc. To avoid stress you restrict consumption of caffeine.

Control stress with a healthy diet and lifestyle to prevent diseasesPhoto Credit: iStock

6) Balance is the ultimate key to fitness. Balance it out. Give yourself the regular treats without taking a guilt trip and relish whatever you are eating.

7) Always choose whole grains instead of refined ones. High fiber foods provide better satiety than refined ones. Multigrain grain options should be part of the meal. Also, choose food with a low glycemic load

8) Choose homemade foods. Even if you want to give yourself a little break and want to indulge in cheats make sure it is homemade that way you still end up eating healthy. It will also help you avoid added preservatives, dyes and other harmful chemicals.

Also read:Protein Bars And Shakes You Can Make At Home

9) Protein is an important macronutrient that should not be compromised at all. Make sure you consume at least one protein source in one of your major meals (breakfast, lunch dinner) of the day. Some of the options are lentils (daal), eggs, curd broccoli, peas, chicken, mushrooms, soy or paneer.

10) Lastly, macrobiotics- probiotics and prebiotics play a vital role in the diet to sustain the population of good gut flora that ultimately keeps your gut healthy which indirectly promotes overall health. Foods like fermented pickles, dhokla, buttermilk, kombucha, oats, salads without dressing and curd should be part of your diet.

Also read:This Winter, Here's Why You Must Load Up On Probiotics

Summing up finally, completely overhauling your diet all at once can be a recipe for disaster. Instead, as mentioned above, try to incorporate some of the small changes at a time to make your diet healthier. Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new. Together, they'll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.

(Arooshi Aggarwal, is a Delhi-based Nutritionist & Lifestyle coach. She is also afounder of Arooshi's Nutrylife)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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