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Theres a global health crisis happening right now, and no, Im not talking about the coronavirus pandemic (though that certainly qualifies). Im talking about the rising rates of obesity in many countries and our apparent inability to fight back against it. There have been so many studies that point out a variety of factors at play in our expanding waistlines, from more calorie-dense processed foods to lack of exercise, but a new piece of research published in NeuroImage suggests that our eyes may play a big role in why so many people keep gaining and gaining.

The study suggests that what we see on our plates or on the menu at a restaurant can dramatically affect how we feel about the food we ate, and how full we feel.

For the study, the researchers recruited nearly 100 people who were willing to undergo a dramatic lifestyle change and commit to dietary changes and regular visits to the gym to get some exercise. The volunteers underwent MRI scans to see how their brain activity related to their appetites, with follow-ups after six months.

What the scientists discovered is that sight and smell actually have a massive impact on feelings of fullness and satisfaction. The researchers suggest that this indicates that losing weight, even when a healthy diet and exercise are provided, is not just a matter of willpower but directly related to impulses originating in the visual and olfactory systems.

To our surprise, we discovered that while higher executive functions, as measured behaviorally, were dominant factors in weight loss, this was not reflected in patterns of brain connectivity, Gidon Levakov, lead author of the study, said in a statement.Consequently, we found that weight loss is not merely a matter of willpower, but is actually connected to much more basic visual and olfactory cues.

Visual cues in particular appear to be an important factor triggering overeating. Put simply, seeing the food tends to make you want to finish it, or eat as much as possible. The scientists attribute their findings to the fact that vision is the primary sense in humans, and that it may be particularly hard to ignore visual cues when it comes to seeing food and wanting to eat it.

This doesnt mean that weight loss is impossible of course, and the researchers note that the brain subnetwork that they seem to have discovered can support successful weight loss, but other factors, like visual and olfactory cues, can sometimes work against you.

Mike Wehner has reported on technology and video games for the past decade, covering breaking news and trends in VR, wearables, smartphones, and future tech. Most recently, Mike served as Tech Editor at The Daily Dot, and has been featured in USA Today, Time.com, and countless other web and print outlets. His love ofreporting is second only to his gaming addiction.

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Eliminating sugar from diet can help in effective weight loss. You might feel hungry between the meals. Here are some healthy snacks you must try.

Consumption of too much sugar can lead to weight gain

Do you crave sugar quite often? Many are addicted to sweets and also snack these quite often. But those who are trying to lose weight need to restrict their sugar consumption. Too much sugar in your diet is harmful to your health in several ways. It can lead to weight gain as well as put you at a higher risk of several chronic conditions. Therefore, it is advised to consume sugar in moderation. Many consume sugar while snacking. Sugar is also hidden in several foods and drinks. If you are trying to lose weight, here are some snacks you can try to beat hunger pangs with less sugar.

Popcorn is weight loss friendly as it contains very few calories. You can choose popcorn as a healthy snack but not add some extra topping. It is also diabetic-friendly as it contains a good amount of fibre.

Also read:Quick Weight Loss And Other Reasons Why You Should Eat A Healthy Breakfast

An egg can be enjoyed in several ways. Boiled-egg has very few calories and is loaded with nutrients. It is also a great source of protein and can keep you full for longer. Eggs can help in weight loss and reduce hunger pangs effectively.

Hard-boiled eggs can keep you full for longer and help in weight lossPhoto Credit: iStock

Eating fruits can help you curb sugar cravings without worrying about your weight. Most fruits are loaded with fibre. These are also rich in nutrients. It is often advised to consume a bowl of fresh seasonal fruits every day.

Also read:6 Most Effective Snacks for Weight Loss

Chia seeds contain protein, fibre and several vitamins and minerals. Chia seed pudding can help you beat hunger pangs. You can prepare chia seed pudding at home in some simple steps.

Also read:Weight Loss Tips: Healthy Snacking Ideas That Can Ensure Optimum Nutrition As Well

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Many consume protein bars post-workout. You can also choose as a snack which contains less sugar. Prepare protein bars at home with less or no sugar. These will assist in weight loss too.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Trying To Lose Weight? Beat Hunger Pangs With These Low-Sugar Snacks - Doctor NDTV

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How would you feel if we told you about bedtime weight loss drinks that can help you shed the extra pounds while you are snoozing away to glory? You would look incredulous and say is that even possible?So, here is the answer Yes! it is possible. Bedtime weight loss drinks work wonders when you are in deep sleep, provided you complement them with the right diet and exercise.Herbal weight loss drinks can help you sleep better and accelerate your metabolism and at the same time help you lose weight. Over the years, studies have revealed that a good nights sleep not only works wonder for your skin and hair but also makes you feel happy and energized. It brings down the chances of you reaching out to those unhealthy snacks that can toss your diet upside down. Also Read - 5 reasons why you're not losing fat around your midsection

Make bedtime weight loss a reality with these incredible drinks: Also Read - Breakfast foods to avoid if youre on weight loss journey

Also Read - Weight loss breakfast recipes from India to kickstart your fitness journey

You all know how nutrient-dense coconut milk is. It becomes all the more wonderful when you add a pinch of turmeric, black pepper powder, ginger powder, and honey to it. Wow, that sounds like some elixir! All the goodness in one single glass. This miracle drink soothes your digestion, burns calories, and keeps your belly fat under control.

You all know what green juice does to your skin and hair. Green smoothies are also excellent night time drinks. The ingredients present in these drinks are all nutritional bombs that explode in your body and flush out all the toxins and impurities. All you need is a blender and all the green available in your fridge.

You can take green veggies such as cucumber, celery, coriander or cilantro leaves, ginger (for that extra kick), and a few good drops of vitamin-C enriched lemons. Blend everything well using a blender. Add a few drops of lemon juice and sip it.

Mint tea is one of the most awesome weight loss drinks. With great properties, mint leaves help in digestion and, thus, it is considered to be a miracle drink after big meals. The menthol and menthone essential oils in mint tea increase the bodys ability to get rid of the accumulated waste products, which stay put in the liver and colon. This helps the body to get rid of the unwanted fat accumulation.

All you need to do is to boil some water in a pan and add a few fresh mint leaves to it. Boil it till the time you are left with a naturally green drink (green tea). Drink this every night and continue to do so for at least three weeks to get visible results.

Tea is considered to be an awesome drink worldwide and is enjoyed at different times of the day. But do you know that this tea can be your perfect drink at night to lose extra fats from your body? Yes, you heard it right! you can burn fat with this tea with every sip you take. All you need is some raw cumin seeds and a glass of water. Bring the water to boil and add the cumin seeds to it. Boil the concoction until you get the perfectly brewed tea. Strain the water and drink it hot. This drink boosts your metabolism and aids in your weight loss journey.

Losing weight was never this fun and easy! Try the above-mentioned recipes and let us know whether they worked for you. Do you make yourself a drink at night? If your answer is yes, then what do you have? Let us know in the comment section below. Till then stay fit and healthy.

Published : October 22, 2020 4:11 pm

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Suniel Shetty is among the fittest gentlemen in the country. We regularly see him flexing his guns on the gram, and in the pre-Covid world, saw him engage in combat with Rajinikanth on the big screen, in the latters Tamil film, Darbar.

His next projects include Mumbai Saga, a crime-drama flick, that'll also feature John Abraham, Emraan Hashmi, Rohit Roy, Prateik Babbar and Gulshan Grover, among others in pivotal roles and Mosagallu. As we await details on both these projects, and continue getting inspired by Suniel Shettys buff posts on the gram, one things for sure, his flexing prowess isnt going anywhere, and well probably see a lot more muscle in these two flicks.

In an interview with Filmfare, the actor told the magazine that he credits his build to eating natural food and training hard, and it is not fair to compare physiques. We all have to understand that everybody has their beauty and strength. We have to develop that strength. If I'm stronger than you today that's because I have been training regularly. The day you will start training you will be as strong as I am. Some bodies take longer and some grow faster. So it's the format of training that is important. You want to lose weight then do light weights. You want to gain weight then do heavier weights. It's very simple, he said.

Suniel Shetty further adds that Indias the land of the healthiest food with its many options in pulses, and based on our Ayurvedic principles, the world has realised how good coconut oil, coconut water, turmeric and turmeric milk are. They really are! And, talking about Ayurveda, heres a complete guide to eating right according to its core principles.

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Did you know that the phrase "breakfast is the most important meal of the day" was actually coined by a cereal company? It was a 1944 marketing campaign by General Foods to get you to buy more Grape-Nuts cereal. And while this mantra does have some truth to itbreakfast reduces your overall hunger throughout the day, gets you on track to make healthier choices, and even gives your body more energythe fact that this marketing ploy was used for a box of cereal is a bit counterintuitive. Why? Because cereal is the worst breakfast to have if you're trying to lose weight.

Here's why, and for more healthy tips, be sure to check out these 21 Best Healthy Cooking Hacks of All Time.

We know cereal is a beloved food for a lot of people, especially for those who grew up eating their favorite cereals for breakfast before heading off to school. However, while cereal is a tasty treat to have, it doesn't provide your body with the quality nutrients it needs to start the day.

Most cereals are highly processed in order to have a longer shelf life and typically stripped of their nutritional value. According to Healthline, most cereals are processed into refined grains, which are then cooked and mixed with sugar, cocoa, and water. Some cereals are also coated in chocolate or a sugary frosting towards the end of the cereal making process.

These types of cereals contain high levels of high fructose corn syrup or sugars of some kind, and not a whole lot of fiberwhich is a nutrient that helps you to feel full for a longer period of time and assists with weight loss.

Between the stripping of the natural nutrients within those whole grains and the added sugars in the cereal, your bowl of your beloved loops or flakes isn't giving your body much substance. The added sugars bump the number of empty calories, which means you'll still feel hungry after a bowl. Or two. Or three.

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If you're enjoying a bowl of sugary cereal, you're easily getting more nutrients from that cup of milk than the cereal itself. Especially if you're drinking cow's milk, which contains some fat that helps you to feel full. But without any other substance to your breakfast, that fullness won't stick around for long.

Having foods with fiber is important for losing and maintaining weight. The average American typically only gets between 10 to 15 grams of fiber a day, which is quite low compared to the 25 grams (for women) and 38 grams (for men) that the USDA recommends.

By not filling up on fiber-rich foods at the start of your day, you will definitely feel hungrier. Fruits, vegetables, nuts, seeds, and whole grains are great sources of fiber to incorporate into breakfast, which are all foods that your breakfast cereal likely doesn't contain.

Plus, if your body is feeling hungrier, you're likely to eat more throughout the day, which will evidently cause weight gain. However, if you fill your breakfast up with foods that will make you feel full for a longer period of time, you're less likely to snack and overeat on your allotted calories.

So what is a cereal lover supposed to do?

If you're a devout cereal lover and can't imagine your mornings without it, then there are a few things you can do in order to make your breakfast filling.

Sprinkle cereal on a bowl of low-fat plain Greek yogurt with sliced fruit

Add fresh berries and sliced almonds to your bowl of cereal

Use a low-fat milk

Eat a plate of two scrambled eggs on the side for extra protein

Choose a cereal that's still rich in whole grains and fiber with limited added sugars

If you're not sure which cereals to buy, here are The Best Healthy Cereal Options You Can Buy. And steer clear of these Unhealthiest Cereals on the Planet.

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The #1 Worst Breakfast to Have If You're Trying to Lose Weight - Yahoo Lifestyle

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Ham is a popular deli meat, appetizer, and entre that youve likely eaten on sandwiches or with holiday meals.

Its a pork product that comes from pigs legs. The red meat is usually preserved with salt or smoke, though this process varies depending on the type.

Since its a processed meat, you may wonder whether ham is good for you.

This article reviews hams nutrients, benefits, and downsides to determine whether its healthy.

Ham is high in protein but low in carbs, fat, and fiber. Its also low in calories when eaten alone.

Just 2 ounces (57 grams) approximately 34 thin slices of ham provide (1, 2, 3):

Ham is particularly rich in selenium, providing up to 76% of the DV per 2 ounces (57 grams), depending on the type. Selenium is an essential nutrient that aids reproduction, DNA construction, and defense from infections (2, 3, 4).

Compared with poultry and fish, pork products like ham are higher in iron, thiamine, and other B vitamins. Yet, pork may be lower in some nutrients than other red meats, such as beef (5).

Ham also provides all nine essential amino acids, making it a complete protein. Amino acids help build proteins and play critical roles in metabolism, gene expression, and cell communication (6, 7, 8, 9).

Whats more, this popular red meat contains decent amounts of phosphorus, zinc, and potassium, which help your body produce energy, fight infections, and maintain heart health (10, 11, 12).

Furthermore, ham and other meats are a rich dietary source of carnosine, choline, and coenzyme Q10 compounds that aid energy production and cell messaging throughout your body (13).

Ham is a lean protein that contains important vitamins, minerals, and amino acids. Its particularly rich in selenium.

Ham begins as a piece of raw pork cut from the hind legs of a pig. Its then cleaned and cured using one or more of the following methods (14):

Some products like canned ham are mechanically formed. This method preserves, flavors, and finely chops muscle meat from the pigs leg, then reshapes and packages it.

Cured and mechanically formed hams are the most common, but you can also buy fresh raw ham. Because this type isnt cured or cooked, you must cook it fully before its safe to eat. Cooking a fresh ham takes longer than reheating a cured ham.

Keep in mind that factors like the type of pig feed and processing method affect hams nutritional value (15).

One study found that dry-cured ham had significantly lower levels of the beneficial antioxidant glutathione than fresh pork. Still, most compounds were unchanged, and some amino acid levels even increased after curing (16).

Whereas cured hams are preserved using salt or smoke, fresh hams are raw and must be fully cooked prior to consumption. Mechanically formed ham is a highly processed variety.

Ham looks and tastes differently depending on the type, as well as where you live. Many cultures maintain unique methods of curing ham.

Some of the most common types of ham are:

These varieties differ in nutritional value. This table depicts the nutrients in 2 ounces (57 grams) of various types of ham (17, 18, 19, 20, 21, 22, 23, 24):

As you can see, chopped ham packs far more calories than most other types. The protein, fat, and sodium contents vary significantly though Jamn tends to have the most protein, chopped ham the most fat, and country ham the most salt.

Ham varies significantly in flavor and nutrients depending on the style and curing method.

Eating ham occasionally may offer several health benefits.

Ham is rich in protein, minerals, and other nutrients that support optimal health. The most notable include:

Regularly eating foods with a low calorie density may promote weight loss by helping you feel full for longer. Calorie density is a measure of calories relative to the weight (in grams) or volume (in mL) of a given food (37).

Its measured on this scale (38):

Sliced ham clocks in at 1.2, giving it a low calorie density. Thus, it may be a good protein to eat in moderation if youre trying to lose weight.

Still, water-rich foods with a low calorie density, such as fruits and vegetables, make even better choices for weight loss (39).

Since ham and other pork products contain many amino acids, theyre often considered high quality protein sources. Regularly eating these proteins may play a crucial role in maintaining muscle mass and strength, particularly among older adults (40).

Moreover, ham is a good source of the molecule carnosine, which may improve exercise performance (41, 42).

Nevertheless, some studies suggest that the association between dietary protein intake and muscle mass isnt as strong as initially thought (43).

Spanish-style Iberian ham, or Jamn Ibrico, comes from black Iberian pigs that eat a diet of grains and corn before grazing on acorns, grass, and herbs prior to slaughter.

Recent studies suggest that this type of ham doesnt increase your risk of chronic conditions, such as high blood pressure and heart disease, compared with other types (44, 45, 46).

Several studies even indicate that some of its compounds exert antioxidant-like effects that decrease the risk of inflammation and endothelial harm associated with high blood pressure (47, 48, 49, 50, 51).

All the same, further research is necessary.

Ham is a low calorie protein that provides beneficial nutrients and may help you maintain muscle mass.

People may avoid or limit meats like ham for a number of reasons, such as their high amounts of preservatives and salt.

In addition, ham may have several drawbacks.

Curing and smoking the primary cooking methods for ham result in higher concentrations of several known carcinogens, including polycyclic aromatic hydrocarbons (PAHs), N-nitroso compounds (NOCs), and heterocyclic aromatic amines (HAAs) (5, 52, 53).

Levels of these compounds increase even more when ham is reheated using high-temperature cooking methods like grilling, pan-frying, and barbecuing (5, 52, 53).

Furthermore, nitrate- and nitrite-based preservatives, which are sometimes added to ham to retain its color, limit bacterial growth, and prevent rancidity, may likewise cause cancer (54).

The International Agency for Research on Cancer (IARC) holds that processed meats like ham cause colorectal cancer and possibly pancreatic and prostate cancers (5, 52, 53).

Processed meats like ham contribute significant amounts of salt to many peoples diets around the world (54, 55, 56, 57).

In fact, a 2-ounce (57-gram) serving of ham delivers nearly 26% of the DV for sodium (1).

High sodium intake is linked to an increased risk of conditions like high blood pressure, heart disease, and kidney failure. Consequently, people who have these conditions or are at risk of developing them may want to limit their ham intake (54, 55, 56).

Although a link between processed meat and cancer risk is well established, studies show mixed results regarding how ham affects your risk of other chronic diseases.

On one hand, Spanish-style Iberian ham may protect against inflammation. On the other hand, large human studies show a higher mortality rate among those who eat processed red meat often likely due to an increased susceptibility to chronic disease (58).

One meta-analysis found that eating 1.76 ounces (50 grams) of processed red meat per day not only increased ones risk of prostate and colorectal cancers but also breast cancer, stroke, and death due to heart disease (59).

Keep in mind that these studies arent specific to ham, as they include other processed meats like roast beef, bacon, sausage, and hot dogs.

Plus, in these types of large cohort studies, it can be difficult to isolate the direct effects of processed meat from other lifestyle factors that influence death and chronic disease.

As such, more research is needed.

Although outbreaks of food poisoning linked directly to ham have decreased in recent years, processed meats and sliced deli meat like ham remain at a high risk of contamination by Listeria, Staphylococcus, and Toxoplasma gondii bacteria (60, 61, 62, 63).

Therefore, people who have a high risk of contracting foodborne illness may want to avoid ham. These populations include young children, older adults, and those who are immunocompromised or pregnant.

Ham and other processed meats are very high in salt and associated with an increased risk of certain cancers.

Although ham has several potential benefits, it may be best to eat it in moderation due to its downsides.

Multiple cancer organizations, including the World Cancer Research Fund (WCRF) and American Cancer Society (ACS), advise people to eat very little, if any, processed meat (64, 65).

Since research links processed meat to colorectal, stomach, pancreatic, and prostate cancers, people with a family history of these cancers may especially wish to limit or avoid ham.

Choosing less processed types of ham may be one way to lower its health risks.

The U.S. Department of Agriculture (USDA) recommends eating 26 ounces (737 grams) of meat, poultry, and eggs per week while limiting processed meats and choosing from a variety of plant and animal proteins (66).

Thus, ham can be one of many protein choices in a healthy diet. Bear in mind that a fresh ham usually contains less sodium and fewer carcinogens than cured or processed ham, so look closely at the label to determine whether its fresh, lean, or low in salt.

Some cancer organizations suggest eating as little processed meat as possible due to its health risks. All the same, if you want to enjoy ham, eat it in moderation and choose types that are fresh, lean, and low in sodium.

Ham is a cut of pork thats typically cured and preserved, although its also sold fresh. Its rich in protein and several beneficial nutrients.

However, regularly eating processed meats like ham may increase your risk of certain cancers. Thus, its best to limit your intake and stick to fresh, less processed types of ham as part of a balanced diet.

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Is Ham Healthy? Nutrition, Benefits, and Downsides - Healthline

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Breakfast is a very important meal it can either make or break your day. This helps in weight loss. Calorie management is important. People do many experiments to lose weight. Like being hungry, exercising everything goes well for a few days and then everything comes to a standstill. Being hungry leads to weakness. If you really want to lose weight then do this step. Breakfast should be 200-300 calories. Eat something rich in vitamins and minerals for breakfast. Get enough sleep and drink 10-15 glasses of water daily. In addition, you can reduce your weight by dividing the food into two parts.

The three main meals throughout the day are breakfast, lunch, and dinner. Breakfast and dinner can be divided into two parts. For example, take the first part of breakfast and the second part two to three hours after morning exercise. After this, take the first part of lunch between one oclock to two oclock in the afternoon and the second part between four and five oclock. After this, have a light dinner in the evening between seven and eight oclock. drink plenty of water. If there are kidney patients, determine the amount of water with the advice of a doctor.

Hot water is very helpful in removing excess weight. Lemon and water are considered the simplest drinks along with fat burning. If you want to lose weight, mix lemon and hot water after every meal and drink it. People take a crash diet course or fast to lose weight, due to which there is a lack of multi-nutrition in the body after a while. This causes fatigue, loss of blood, wrinkles in the skin. Therefore breakfast should be balanced and nutritious. Vegetable lentils, upma, poha, oats can be taken in it. Take milk, curd. Eat light boiled grains. Do not eat too heavy. Eat fruits when you have diabetes. Do not drink the juice. This increases the blood sugar level. Dry fruits can be taken with nuts, almonds, etc. Also, include fibrous items, feel less hungry.

It is also a kind of homemade healthy drink, which can be drunk both hot or cold. Green tea is extremely beneficial for our bodies. Take time for your weight loss program. If time constraints prevent you from trying to control your weight, it is a permanent solution. Set as much time as you want during the day.

Born to a PIO businessman, Parmesh loves travelling and writing about everything related to technology, entertainment, sports and business. He is from Istanbul and loves his Falafels and Hummus. Parmesh also has an expensive taste in wine and writes for various food magazines in Europe.

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Photo: Jacob Lund (Shutterstock)

I work out every day. I dont really get sore. I dont worry if I have to miss a workout. I make progress over time. I have good days at the (home) gym, but I almost never have bad days. My secret, while effective, is extremely boring. It is, simply, consistency.

Lets start with the thing everybody wants most in life: to not be sore. For as much as I train, youd think Id have all the secrets for managing soreness. (I do, but thats not the point.) In truth, its very rare for me to feel sore.

Thats because soreness isnt a measure of how strong you are or of how good your last workout was. Its just a thing that pops up sometimes when you do a workout youre not used to. Maybe your workout was harder than usual, but you can also get sore if its just different.

Ive only felt truly sore on a few occasions in the last year. One time I did squats with very light weight in sets of 20, when a normal workout for me is more like heavy weight for sets of five. Another time, I started a program with pull-ups in it, when I hadnt done pull-ups in forever. And then there was the day I maxed out a deadlift-like frame pick after not deadlifting in a while, and my lower back was toast for a week.

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But in general? I lift heavy, and feel fine the next day. Thats a perk that consistency buys you.

Anytime an athlete does a Q&A on Instagram, it seems they always get at least one question about how they keep up the motivation to haul their ass to the gym every day. And nearly every athlete is confused by the question. Motivation? Why would you need that?

Think about it: do you need to be motivated to brush your teeth every morning? To go to work? Motivation might describe how you feel when you get started with a new hobby or a new fitness pursuit, but its not how most regular exercisers feel about their day-to-day. You show up and squat because squats are whats on the program for today. Ive written before about what this is like.

Weve all had good workouts, bad workouts, missed workouts. But when youve been working out consistently for, say, five years, none of those individual days will really matter.

I remember skipping a workout one day, a couple months in to following a serious, consistent program. Maybe I was sick, or maybe I was busy at work. It doesnt matter. I just had a sudden realization: it doesnt matter that I missed one, because there are so many workouts I had already done and there were so many more in my future. My self-conception as an athlete did not depend on what happened that day; instead, it was shaped by the fact that I showed up so often and so consistently.

Consistency also means that you dont have to challenge yourself to a super intense workout without a good reason. You might feel the need to get sweaty and exhausted to convince yourself that youre tough. But if you work out consistently, those too-intense workouts will stick out like sore thumbs. You made yourself miserable...for what? Did this workout teach you anything? Was it necessary for the progress youre trying to make?

There will be important days, and intense days. If you compete, your race day or meet day may be one of those. But even then, in the long run, how much does this competition mean, when you know there will be many others? Not as much.

Think in terms of years, not months or weeks. What will happen if you work out consistently for five years? Ten? How strong, how fast, how flexible could you be? Sometimes I despair when looking at a young athlete who seems stronger than I will ever be. Then I check out how long ago they started in their sport, and see that theyve put in far more training hours than I ever have. Consistency adds up over time.

But progress isnt just about timealthough thats part of it. You make progress when you train purposefully toward a goal. If all you do is random mini-workouts you find on YouTube, youll establish a base level of fitness, but that may not be enough to push yourself to get stronger and stronger.

When you train purposefully, you use a program that challenges you a little bit more each week and each month and each year. If youre lifting weights, the weights get heavier. If youre doing yoga, your body will get more flexible and youll gain the awareness to position yourself more precisely. If you pick up a running programwhether its a couch to 5k or the ramp-up to a marathonthe program will slowly add mileage and get you closer to your goal.

When you train consistently, you get the chance to finish a full training cycle, and then another, and then another. Youll learn how your body and mind handle different types of training, and youll see what its like to shift focus from an off-season plan to something that peaks you for competition. Its not the same journey as periodically losing interest and then re-starting the same program over and over.

If you arent there yet, the first step is to realize that, whatever your actual fitness goal is, the plan to get you to that goal is to develop consistency.

So if you want to get stronger, your job is not to deadlift 100 pounds more than you currently do. Its not even to add 10 pounds at your next workout. Its to get yourself on a schedule that gets you deadlifting regularly, and fill out the rest of that schedule in a way that supports your goal. You might grab a program that gives you a sensible mix of heavy days, light days, and accessory work to make you an overall stronger person. In time, those 100 pounds will come. (Ive been using the 1x/week intermediate program from here, if youd like a deadlift-specific suggestion.)

Or if you want to get faster, its not about running your next weeknight three-miler in a smidge less time than your previous one. Its about finding a plan that will make you faster over time, which may well involve a lot of slow running. (As the saying goes, you run faster by running more; you run more by running slower.) Strength training, speedwork, and long runs may all be in the program, even if all you want to do is run the same distance faster.

Once you embrace consistency as your goal, the ramp up becomes more manageable. Instead of giving yourself a super long or intense workout to make up for the fact that you sat on your butt all last week, pick a program and see what it would take to get yourself ready for it. (For example, a marathon program might ask that youve been running three to five miles a few times a week for a couple months before you start.) Start from where you are, and add a little bit at a time. Instead of seeing each day as its own unique challenge, build on what youve done before.

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A jump rope has to be one of the least expensive, space-saving pieces of cardio equipment, and jumping rope is one of the most efficient ways to build cardiovascular health because even short workouts will make you breathe heavy. If you don't have the ceiling height, or the rhythmic tapping of the rope hitting the floor underneath your feet is too loud for your downstairs neighbors, did you know they make cordless jump ropes?!

I first heard about cordless jump ropes from NASM-certified personal trainer Sydney Cummings, who mentioned it in this 15-minute jump rope workout.

You hold the handles in your hands like a regular jump rope, but there are much shorter cords attached with little balls on the end, so it feels like you're jumping rope. These are a great option for the reasons mentioned above, but also if you're frustrated about always tripping on a regular jump rope. Or maybe you don't want to have to move your furniture or go outside to have enough space, or you're worried if you move slightly to the left, you might hit your ceiling fan.

A cordless jump rope also saves your floors and it's tangle-free, so it won't hurt like a regular jump rope when it gets tripped up in your feet. Another bonus is that this is probably a piece of equipment you'll actually be able to find on Amazon that you won't have to wait months for! Check out our favorite cordless options ahead.

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If you thought the only problem facing the health and fitness industry this year was complications caused by the Covid-19 pandemic, think again. In the wake of the summers resurgence of the Black Lives Matter movement, it has also had to reckon with the white ideals the industry has long perpetuated.

Dora Atim, Nike Running Coach and founder of Ultra Black Running, a safe running community for Black cis and trans womxn and Black non-binary people, shares her personal experience existing as a Black woman in the fitness industry: It was always rare that I saw another Black person, let alone a Black woman, attending the class or working at one. Most boutique fitness studios cater to a predominantly white audience via their marketing channels, which excludes Black women. I feel like the fitness industry needs to drive away from the fitfluencer aesthetic, which usually is a skinny white woman in a super tight two-piece flaunting their abs, which indicates that if you do not look like that, then you are not about this fitness life.

Indeed, in these trying times, fitness has been one of few ways Black women have been able to relieve and release grief and anxiety. Part and parcel of that is that many Black people are speaking up about racial disparities in the fitness world and beyond. Fitness helps my mental health in multiple ways, continues Atim. It helps me to refocus and realign my energy into productive things, and also makes me feel really good about myself. I like to view movement as medicine endorphins and all that.

With non-Black people now recognising the many obstacles that Black people face everyday, many are considering not just how they might be contributing to the issue, but how they can help to raise up the Black people around them. These acts of allyship include but are not limited to speaking up for them offline or in the face of co-workers; choosing aligned brand partners; educating family and friends; or sacrificing finances and redistributing funds amongst underpaid Black colleagues.

Personal trainer and columnist, Alice Liveing, is using her white privilege to help facilitate greater opportunities for the Black women around her: In an industry that, like so many, has been whitewashed, it is crucially important to understand the importance of amplifying Black voices across the fitness landscape. In all areas of the fitness industry, from the trainers on the gym floor to the coaches on the pitches to those in high levels of all sports, we need greater diversity and an understanding that this diversification will improve every aspect of sports and recreational fitness from the ground upwards.

The good news: a number of excellent Black women have created their very own platforms that offer safe spaces and exercise arenas that come with a supportive community. From the Kelechnekoff Studio, founded by fitness and pole extraordinaire Kelechi Okafor, to the Fly Girl Collective, founded by Matilda Egere-Cooper in response to the lack of diversity in fitness imagery, here Vogue shares the Black women making real change in the fitness industry today.

Kelechi Okafor is nothing short of a trailblazer. Famed in the British pole dancing industry, Kelechi founded the Peckham-based studio Kelechnekoff Studios especially for Black women and non-binary people, a space for them to get fit and feel free in. Okafor teaches everything from spirituality to pole technique: youll learn a thing or two about yourself, while getting in touch with your sensual side. If you want to learn the art of pole dance and twerking, you now know where to go. All she asks is that you come on time, ready to work.

Cass Fitness, also known as Cassandra, is far from your average fitness instructor. With a quest to transform your mind, body, and spirit, she helps her clients get fitter and healthier, while using her voice to empower and motivate. Expect to leave her online workout sessions feeling physically and mentally healthier.

If you are determined to brush up on your technique, and improve your stamina and endurance, look no further than Risqat Fabunmi-Alade. The track and field athlete, personal trainer and group exercise instructor known to many as Fabby is a figurehead for aspiring Black sprinters. Documenting her fitness journey via Instagram, Risqat gives her audience insight into the myriad ways she keeps fit, both physically and mentally.

Diversity and community is at the heart of everything the runner and fitness coach, Matilda Egere-Cooper, does. With statistics showing that numbers of Black, Asian and ethnic people, particularly women, in sport are at an all time low, Matilda started the Fly Girl Collective, a running club for Black and brown girls with a difference.

Ginas Train To Slay challenge has led many women to achieve their dream bodies and all while enjoying being part of an ultra-supportive community. (The before-and-after images on her Instagram feed will make you drop and plank for a minute, no matter what you might be in the middle of.) In recent months, she has taken part in conversations with big fitness brands, which have consequently ignited change in the industry more Black faces are being seen on mainstream fitness platforms than ever before. Though this change is a step in the right direction, Ginas aim is to create lasting change thatcontinues beyond this year.

Maria, widely known on social media as Maria Fiit, is known for her ability to get almost anyone the behind of their dreams. Forget bottom-enhancing cosmetic procedures, Marias tried-and-tested programmes help her clients get lean, firm and toned. Exhibit A: the extraordinary volume of testimonials sent in by clients after using her popular Booty Building 101 guide. Meanwhile her targeted workout plans and her short social-led tutorials are foolproof. Maria shows that with dedication and perseverance it is possible to get the body you want.

The certified pilates and wellness coach, Isa-Welly, brings a new lease of life to the wellness industry. Known for her body transforming tutorials and joyful disposition, she has paved her own path in fitness. Followers of her bright and colourful Instagram feed will enjoy her amazing afro-beat choreography, body contorting pilates, as well as some nutritional and delicious meal ideas. She also runs a free mentorship programme dedicated to helping young African women (diaspora and non-diaspora), who want to work in the industry, the idea for which came after realising how much she would have benefitted from having a mentor when navigating the industry years before. In short, shes a true asset to the industry.

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Meet 7 Fitness Trailblazers Determined To Redress The Whitewashing of The Fitness Industry - British Vogue

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