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Oct 1

Heres Exactly What Kate Hudson Eats in a Day to Stay in Shape at 41 – Prevention.com

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Kate Hudsons diet is all about balance. After she had her youngest daughter, Rani, she was more rigid and followed a Weight Watchers program (shes a partner for the brand), but now, she embraces flexibility and grace. I like living my lifeIm not highly regimented, she told SELF in 2016. I want to indulge! I want to do things that are not necessarily healthy sometimes.

That said, she still tries to start most mornings with celery juice, and always incorporates nutritious choices. In a new video for Harpers Bazaar, the 41-year-old actress broke down exactly what she eats in a day and her general mindset when it comes to fueling her body.

I do not eat first thing in the morning, she said in the video. After drinking water, she makes a b-line to the juicer. If anybody does celery juice on an empty stomach they know why, she added with a smirk. Cause its a joyous morning activity. (Keep the juicer close and the bathroom closergot it!)

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This is typically one of two meals: two soft-boiled eggs with sourdough, butter, avocado, olive oil, and sea salt or oatmeal with almond butter and banana, and maybe some blueberries, some maple syrup, cinnamon, chia seeds, she added. Shell also throw some type of nut in the mixwalnuts or almonds. Walnuts areI feel like theyre underrated, she scoffed. I feel like more people use almonds or cashews but a walnut? A walnut in your oatmeal is really yummy.

A smoothie for me would be like a protein-based drink. I like the chocolatey type flavors, like banana and almond butter and chocolate, she said. (Hudson actually just launched her own line of nutritional powders.)

If its a salad Ill eat anything really, she added, but a chopped salad is her favorite. Here in L.A., La Scala is like a staple and they do the most amazing chopped salad; I do extra salami, no cheese, cucumbers, no tomatoes, basil and extra dressing.

I always try to find at least a half-hour to work out. In fact, today I didnt work out and its getting late. And Ill still find time to work out, she said. Hudson told SELF that she likes to switch it up (Change is my constant.), but dancing and Pilates are her two favorite ways to move. Nothing, literally nothing, makes me feel like Im back to my body more than Pilates, she added.

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Chips and salsa. Anytime Im like, Oh, Im kind of not fitting into my jeans, its usually because Ive been on a big chips and salsa kick, she explained. And Simple Mills makes an amazing cheddar almond flour cheddar. Its like a Cheez-It, but healthy. Thats big in our house.

Which means she often eats early. Rani eats around 5:30 but then my boys will eat around six so I try to get everybody to do between 5:30 and 6:00, she said. One of her favorite easy meals to cook is chicken with nutmeg gravy and rice. Its shallots, its lemon, fresh herbs that you put in there and you kind of brown the chicken in the oven, she said. It sounds extensive but it's actually simple. You make like this nutmeg gravy and rice and its so insanely yummy.

And she wont count calories while reading the menu. If I want to go out and eat at a restaurant with amazing food, Ill do that, like, once a week where Im not thinking about it, she told SELF.

If Im in a health mode its sparkling water all day long. If Im not on a health kick, which happens every other week, I might do a pre-dinner cocktaila martini or Ill do a Moscow mule, she explained. Sometimes Ill do some tequila. If Im feeling really fancy, I do love a Negroni and I love something called Boulevardier. Its bourbon and campari. Cocktails are good but Im a good responsible cocktail person. Like Ill go a good two weeks and be like, Oh, I havent had a cocktail.

But it has to be dairy-free. My late night snack is always going to be in the ice cream department, she said. And as much as Id love it to be like an old school Haagen-Dazs, they do great oat milk ice creams now. So I try to stay non-dairy because its a little bit better for me. And mint chip I love because its refreshing. But I really like a dulce de leche type with chocolate chips.

Because her routine is always changing, Hudson appreciates being part of wellness communities that keep her in line. Ive always said that community is essential to wellness, thats why Fabletics is a community, thats why Ive partnered with WW, which has an amazing community of members who support each other, she recently told E! News. Your communityno matter who it iscan help you find balance! Dont expect yourself to be a super-human! Its just not possible.

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Oct 1

Answer Line: The ins and outs of Gregg County jury summons – Longview News-Journal

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Editors note: Look for the return of new questions and answers next week. In meantime, enjoy this best-of column made up of Q&A from 2017:

QUESTION: I recently received a jury summons from Gregg County. My issue is the way they are returned to the county. The summons has our phone numbers, addresses, work information and our drivers license numbers. It is not sealed. It is sent in a postcard-type format, open to all to view and could enable someone to steal our identities. Surely we can register online, drop off in person or send back to the county in a sealed envelope.

ANSWER: Its been a while since I received a jury summons, so I spoke to Britnie Minor, supervisor in the Gregg County District Clerks Office, to go over how this works. As she explained it, youre not supposed to return the questionnaire you described by mail if youll be reporting for jury duty.

She said the sealed cards, which are a little bit bigger than a postcard, arrive in peoples mailboxes with their name and address on the outside. Once opened, one side of the cards contain questions for potential jurors, including name, phone number, address, age and place of employment.

The juror is asked to fill it out and bring it to court, Minor said. For no reason do we want them to fill it out and mail it to us.

The other side of the card contains the reasons a potential juror might be exempted from serving. People claiming one of those exemptions should not fill out the questionnaire on the other side. Sign and date the card, and mail it back. A bar code on the card provides the county the necessary information it needs without sending any personal information through the mail.

Minor said there have been occasions when people fill out the questionnaire on the card and mail it back. In those situations, the clerks office holds the card and hands it back to the person when he or she reports for jury duty, explaining the correct process to be followed in the future.

So, bottom line, if you dont have an exemption, dont return the card by mail. Take it with you the day you report for jury duty.

Q: Russell Barnett from East Mountain died in the Vietnam War in a bombing run. Were his remains ever found, or are they still searching for them?

A: Yes, his remains were recovered about two years ago and buried earlier this year, according to news reports I found.

Air Force Capt. Robert Russell Bear Barnett, 32, was flying a B-57 bomber when he was shot down in Laos after making three bombing runs, just a few days before his tour of duty was to end. An old newspaper article I found from the Gilmer Mirror said he had been an outstanding Bear football player for Gladewater High School. He also played football at Baylor University.

The articles I found said Barnetts plane crashed in 1966, but the site wasnt found until 2005. His remains were recovered in 2015 and officially identified in 2016.

The news stories I found said his remains came home to Texas earlier this year and were buried in the Texas State Cemetery in Austin, with family and others in attendance.

Q: Can you tell me what the BRAT diet is?

A: Let me start by telling you what it isnt: It is not a diet as in an intentional weight loss plan. Looking at it, though, Im sure you would lose weight, just perhaps not in the healthiest of ways.

B.R.A.T. stands for bananas, rice, applesauce and toast, which are the major components of a diet that doctors recommended for years for people with diarrhea or vomiting. However, I found information that indicates doctors might be moving away from this recommendation, so I would check with a physician before putting yourself on this eating plan when you have an upset stomach.

Answer Line appears Thursday and Saturday. Email questions to answerline@news-journal.com, leave a message at (903) 232-7208 or write P.O. Box 1792, Longview, TX 75606.

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Answer Line: The ins and outs of Gregg County jury summons - Longview News-Journal

Oct 1

5 health benefits of garlic and how much to add to your diet – Insider – INSIDER

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Garlic is an easy flavor addition to many types of meals. And beyond its widespread use for taste and seasoning, garlic can actually provide notable health benefits.

Here are five benefits of garlic and how much you should add to your diet.

One raw clove of garlic has roughly 14 calories, 0.57 grams of protein, and about three grams of carbohydrates (one slice of white bread has 34 grams of carbohydrates, for comparison.)

Though one raw clove of garlic is pretty small, there is actually a significant amount of the following vitamins and nutrients:

One garlic clove packs a dense nutrient profile, but garlic's small size means we're not getting a large amount of nutrients from a single garlic clove. "The concentration is not as robust as we would think about, say eating a full salad," says Tom Holland, MD, a physician scientist at Rush University Medical Center.

You shouldn't add too much garlic to your diet, too quickly. "One to two cloves a day should be the maximum consumed by anyone," says Tracey Brigman, a food and nutrition expert at the University of Georgia. Eating more than that may cause upset stomach, diarrhea, bloating, or bad breath.

"If you opt for adding two cloves of garlic a day to your diet, you may also want to add fresh parsley, mint, or raw apples to your diet to help prevent the bad breath associated with garlic consumption," Brigman says.

The flavorful bulbs at the end of the garlic plant are also rich with nutritious compounds called allicin and alliinase. In fact, the presence of allicin helps garlic boost the immune system.

A 2015 review from the Journal of Immunology found that garlic fortifies the immune system by stimulating immune cells like macrophages, lymphocytes, and natural killer cells. Garlic may also help stave off colds and flu because of the plant's antimicrobial and antibiotic properties, Brigman says, which would stop the growth of viruses, bacteria, and other unwanted organisms.

However, Brigman notes that although some studies show a benefit, there is a lack of strong evidence that garlic supplements help prevent or reduce severity of the common cold and flu.

You should still wash your hands, avoid touching your face, stay hydrated, and practice other methods to prevent getting sick. Garlic probably won't prevent sickness, but it may provide a little extra boost if you want to strengthen your immune system.

"[Garlic is] also a good source of phytochemicals, which help to provide protection from cell damage, lowering your risk for certain cancers," says Brigman.

Phytochemicals are compounds in vegetables and fruits associated with a reduced risk of chronic illness. There is some evidence that consuming phytochemicals through garlic can have anticarcinogenic effects and potentially lower risk for stomach and colorectal cancers.

However, research in human subjects is lacking, and it's not proven that garlic consumption can actually prevent or treat cancer.

A 2019 study published in Experimental and Therapeutic Medicine found that consuming two capsules of garlic extract a day for two months can lower blood pressure and decrease arterial stiffness for people with hypertension.

"Garlic seems to lead to overall protection for your heart," Brigman says.

In addition, a 2013 report suggested that garlic can reduce lipids in the blood, which means lower cholesterol and thus a lower risk for plaque build up in the cardiovascular system.

The amount of garlic needed to achieve these heart healthy effects differ among individuals. However, looking at the research available on the subject, it's best to consume about four fresh cloves of garlic per week, says Puja Agarwal, PhD, a nutrition epidemiologist at Rush University Medical Center.

Historically, Ancient Greek athletes ate garlic before an event to improve their performance. That's because garlic releases nitric oxide, a compound that relaxes blood vessels and lowers blood pressure. This compound is often released while running to supply more oxygen to working muscles.

Some animal studies in rats and mice have also found that garlic can improve athletic endurance, finds a 2007 from Molecular Nutrition Food Research. However, Brigman notes the inconclusive data in human subjects means we can't draw definitive conclusions.

Brigman says to opt for whole garlic rather than the pre-minced version in jars, as you will get the most health and medicine benefits from raw garlic.

This is because the alicin in garlic, which contributes to many of its health benefits, is most potent briefly after it has been chopped, crushed, or chewed. In fact, the amount of allicin in garlic cloves peaks 10 minutes after chopping and is destroyed by temperatures over 140 degrees Fahrenheit.

"If you want to add garlic to hot meals, then add it when your food is almost finished cooking to limit the destruction of allicin," Brigman says.

Allicin can also be consumed in supplemental forms, such as in pills, but the most benefit comes from raw garlic, Brigman says. This may be due to the fact that garlic supplements do not have regulated manufacturing standards and may actually contain little to no allicin.

Oct 1

Weight Isn’t The Problem With COVID-19. How We Talk About It Is. – HuffPost

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Messages about the perceived association between weight and COVID-19 risk are everywhere.

On the Centers for Disease Control and Preventions website, theres a page dedicated to Obesity, Race/Ethnicity, and COVID-19, in which the agency blatantly states that obesity worsens outcomes from COVID-19.

The page goes on to say that while obesity is complex and is associated with systemic factors like poverty, education, housing and racial inequality, people should prioritize eating a healthy diet, being active, getting enough sleep, and reducing stress. These things, the CDC says, can help promote weight loss and prevent weight gain, which can then reduce the risk of severe illness from COVID-19.

This type of messaging is covertly stigmatizing. While the CDC talks very matter-of-factly about obesity and COVID-19, the underlying message is that fat is bad, and that fat people should prioritize ridding themselves of their fatness above all else.

But that thinking may be partially flawed: The research on weight and COVID-19 has some limitations. In an April 2020 story for Wired, dietitian Christy Harrison explained that none of the studies backing this link control for race, socioeconomic status, or quality of care social determinants of health that we know explain the lions share of health disparities between groups of people.

They also dont take into account comorbidities (other health conditions an individual might have) or the fact that health care professionals typically have a strong bias against fat people, which affects the quality of care they provide.

Heres another thing to take into account: Evidence shows that the vast majority of people cant lose weight and keep it off for more than a year, and its not for lack of willpower. Intentional weight loss has been shown to cause adaptations like lowered energy expenditure and leptin production (a hormone that signals fullness), and an increase in appetite and ghrelin production (a hormone that signals hunger). Thus, repeated weight loss attempts often lead to weight gain, as well as lowered self-esteem, disordered eating habits and a preoccupation with food.

Thats a lot to take in, and many peoples instinct might be to roll their eyes at the suggestion that its possible to be fat and healthy. Evidence aside, lets dive into how it might feel to be a fat person during the COVID-19 pandemic. Because messaging especially incomplete messaging that doesnt take in all the facts can affect peoples mental health. And that can have damaging consequences on overall health, too.

(Full disclosure: The individuals interviewed below reiterated during our conversations that their opinions do not represent the opinions of every person whos at a higher weight, since each persons experience and background is different. Still, their thoughts offer insight into how the current public health messaging around weight and COVID-19 can be harmful.)

Heres what you need to know:

Weight stigma in public health messaging has been around forever, and COVID-19 is only making it worse.

Laurie Cooper Stoll and Darci Thoune are professors at the University of Wisconsin-La Crosse, in the fields of sociology and English, respectively. Both are involved with fat studies, an interdisciplinary field of scholarship marked by an aggressive, consistent, rigorous critique of the negative assumptions, stereotypes and stigma placed on fat and the fat body.

Thoune wrote a post on their shared Two Fat Professors blog at the beginning of April about how diet culture and fatphobia was showing up as memes about quarantine weight gain, and how that perpetuates weight stigma against people at higher weights.

I gotta be honest, the thing that gets me is how unremarkable this is, Thoune told HuffPost. Too often, when people in positions of power in health departments, in medical spaces have the opportunity to make a fat person feel crappy about themselves, they take it.

Consistently, she said, the message is, If you are fat, youre at a greater risk for negative health outcomes. And, its your fault. In other words, when the CDC or other organizations suggest lifestyle changes to promote weight loss, people of higher weights often hear, Your body is bad and its your responsibility to change it. But as mentioned above, long-term weight loss isnt easy or even possible for most people.

Cooper Stoll explained that one of the biggest issues with this kind of messaging is that most public health professionals or physicians arent doing this out of maliciousness. The problem is, they believe that being fat is inherently bad and that these messages are necessary and helpful. Because people in these fields often dont acknowledge that these messages have negative consequences, she said, it makes it that much harder to solve the problem of weight stigma.

Because most people feel like its common knowledge that fat is bad, and thats backed up by health care and public health professionals, it actually opens the door to make it OK to beat up on fat people kind of all over the place, Thoune added.

And many people are very resistant to the idea that fat bodies arent inherently bad. Ive been giving talks about my research on systems of oppression for years, Cooper Stoll said. But you start writing that fat people should have some degree of respect and be treated like human beings, and I tell you, critics just come out of the woodwork. Ive never gotten this kind of backlash before with any of my other work.

kali9 via Getty Images

Fatphobia and weight gain comments during COVID-19 can also be isolating.

Ivy Felicia is The Body Relationship Coach. She helps women of all sizes, shapes, and body types feel at peace in their body through any stage of life, drawing from her own experience with body image struggles. She is also the founder of Fat Women of Color, and explains that intersectionality the interconnectedness of various marginalized identities, like being a person of color and being fat shapes peoples experiences with stigma and discrimination.

She pointed out that the messaging around weight and COVID-19 might negatively affect those at higher weights in other ways that can influence their overall health.

Any time someone talks about the fact that they dont want to be fat or they dont want to gain weight, its inherently fatphobic, Felicia said. It sends the message to a person of size that, I dont want to look like you, or, I dont want to be what you already are. It may be unintentional, she added, but that doesnt make it any less harmful.

Many people at higher weights are more afraid of getting COVID-19 than their lower-weight peers.

Shira Rosenbluth is a body-positive fashion blogger and eating disorder therapist who has been open about her own struggles recovering from an eating disorder at a higher weight. No surprise, she takes issue with all of the anti-obesity and weight loss campaigns that public health officials are promoting right now.

Whats interesting to me is that all of these messages claim to care about peoples health, Rosenbluth said. But as we know, extreme dieting or dieting of any kind is physically harmful.

Not to mention the stress this might cause people in larger bodies. Telling [higher-weight] people theyre more likely to die, for them to be under that kind of stress, is obviously also very unhealthy, Rosenbluth said.

And although the evidence linking higher weights to greater risk of complications from COVID-19 is shaky, the fear and stress felt by those in larger bodies is warranted.

A lot of [my higher-weight clients] are even more scared than the average person of even leaving their house, Rosenbluth said. Theres this fear of, If they run out of ventilators, am I going to be last on the list because theyre looking at me as someone who brought this on themself. That does happen.

A 2016 meta analysis on the link between weight and H1N1 found that higher-weight people were less likely to be prescribed early antiviral treatment, which itself increases their risk of poor outcomes.

DisobeyArt via Getty Images

Think twice before making comments about weight and COVID-19, or weight in general.

As Thoune and Cooper Stoll explained, the issues of weight stigma and fatphobia, particularly during COVID-19, are so hard to address because most people dont realize that they exist. We hear respected individuals and organizations talk about the risks of being at a higher weight, or the benefits of weight loss, and we dont think twice about how these messages might be harmful.

The fact is, the public health and medical communities may never change their messaging on weight as a risk factor for COVID-19 and other diseases. There are, of course, cases where weight can matter for health risk. But a blanket assumption, without taking into account other factors of a persons life, isnt doing any favors, which is why doctors need to look at a persons full health profile rather than just focus on someones body mass index (which is a deeply flawed tool also, by the way).

No matter your stance on the topic maybe you believe that its possible to be healthy at a higher weight, maybe you dont at least make space for the idea that obesity and weight loss messaging is inherently stigmatizing to people at higher weights. Keep in mind also that weight loss isnt possible for many people, despite what were led to believe.

Most importantly, be compassionate. These are traumatizing times for pretty much everyone, and theres no need to make things worse for people who already live in marginalized bodies.

Link:
Weight Isn't The Problem With COVID-19. How We Talk About It Is. - HuffPost

Oct 1

Human Growth Hormone (HGH) Market : Analysis and In-depth Study on Human Growth Hormone (HGH) Market Size Trends, Emerging Growth Factors and…

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As per the report, the Human Growth Hormone (HGH) market is set to grow at a CAGR of ~XX% over the forecast period (20XX-20XX) and reach a value of ~US$XX towards the end of 2029. The regional trade analysis along with the leading importers and exporters is included in the study. In addition, the supply-demand analysis and the key developments in the Human Growth Hormone (HGH) market are highlighted in the report. Although the Human Growth Hormone (HGH) market is slated to grow at a consistent pace during the forecast period, the COVID-19 pandemic is expected to dent the growth of the market particularly in 2020.

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Human Growth Hormone (HGH) Market : Analysis and In-depth Study on Human Growth Hormone (HGH) Market Size Trends, Emerging Growth Factors and...

Oct 1

IRST Market Outlook and Opportunities in Grooming Regions : Edition 2020-2028 – The Daily Chronicle

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This detailed market report focuses on data from different primary and secondary sources, and is analysed using various tools. It helps gives insights into the markets growth potential, which can help investors identify scope and opportunities. The analysis also provides details of each segment in the global IRST Market.

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The prominent players covered in this report: Lockheed Martin Corporation (U.S.), Thales Group, Safran, Rheinmetall AG, Aselsan A.S, Leonardo S.p.A, HGH Systemes Infrarouges SAS

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Major regions covered in the study include North America, Europe, Asia Pacific, Middle East & Africa, And South America.

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Base Year: 2019

Estimated Year: 2020

Forecast Year: 2028

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Oct 1

How to gain weight quickly and safely – Netdoctor

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While we often hear about the health risks of obesity or being overweight, there are serious health risks associated with being underweight.

Being underweight can weaken your immune system, leave you feeling tired or lethargic, and put you at higher risk of some serious health conditions, such as osteoporosis.

Dr Louise Wiseman looks at how to gain weight quickly and safely.

Being underweight simply means your weight is lower than recommended for your height and age.

Healthcare professionals use body mass index (BMI) to work out if you are underweight. This is calculated by dividing your weight in kilograms (kg) by your height in metres squared (m2). Try this BMI calculator.

The number obtained is then compared on a chart to see which part of the range you are in. If the number is less than 18.5 this is called being underweight, around 18.5 to 20 might be a warning not to go lower, 20 to 24.9 is said to be a healthy weight.

However, there are exceptions. BMI does not take into account the different proportions of muscle mass we have and so on. Some people may have been slender all their life, having eaten a healthy diet and exercised normally and not have health problems. However, there may be more cause for concern if a persons BMI changes and they become underweight.

Being underweight is more common in women than in men.

Common causes of being underweight include:

Eating disorders, such as anorexia nervosa or bulimia

Uncontrolled diabetes can lead to severe, fairly rapid weight loss

Medication that affects appetite or metabolism can trigger weight loss

Thyroid problems an overactive thyroid, that is producing an excess of the thyroid hormones can lead to weight loss

Cancer or malignancy can cause a state called cachexia where after there is loss of fat on the body there will also be loss of muscle and wasting generally

Severe infections, such as tuberculosis (TB), parasitic gut infections, HIV/AIDS

Coeliac disease this proven intolerance of gluten causes malabsorption at the small bowel thus nutrients will not be absorbed

Older age can be accompanied by unintentional weight loss. If someone is isolated or has lost interest in preparing food the changes can be gradual and not noticed which is why doctors are careful to assess nutritional status at consultations with older patients. There is a scoring system called MUST that clinicians sometimes use for assessing this.

Muscle loss in older age, partly due to age, partly less activity (called sarcopenia) will also show as weight loss. As we age we naturally lose what we call motor units (areas where a nerve supplies an area of muscle). By keeping active we can maintain more motor units and keep muscle healthy.

Here are the main problems that can occur if you are not eating enough of the right nutrients:

These are essential in the healthy diet for the functioning of all systems of the body. The nervous system, cardiovascular, skin, gut and more all rely on certain nutrients. Deficiencies can lead to specific problems. Some may not lead to symptoms but long term unwanted effects on health can creep in.

Calcium deficiency in the diet can lead to thinner bones and this can go on to create osteopenia (mild bone thinning) or osteoporosis (more severe bone thinning). Weight loss also means there is less adipose or fatty tissue in the body. In women, this is one of the major sources of oestrogen post-menopausally and this usually helps protect the bones. We know osteoporosis goes on to increase risk of fractures. Similarly lack of dietary vitamin D will affect bone integrity and many other systems in the body.

Studies have also shown that weight loss in middle aged women (such as those from crash or yoyo dieting) can be accompanied by bone loss and even if weight is regained this may not improve again.

Iron or folate deficiency from malnourishment will lead to different anaemias. This could manifest as tiredness, dizziness, palpitations and other non-specific symptoms.

Being very underweight has been suggested as a risk factor for cardiovascular disease. More studies are needed in this area but it seems the risk may not be confined to those with obesity.

You may be more likely to catch infections and find it harder to shrug off colds, flu and other infections if underweight. This could be because protein, fat and nutrients are needed for the immune system to function. Different studies have shown that providing malnourished people with a diet rich in protein and nutrients, such as zinc and vitamin E may reduce their chances of catching infections.

Inadequate protein levels reduce the synthesis of collagen in the body and this is needed for wound healing. Also enough food is needed to provide energy for wound healing in addition to general functioning of the body. You have to make extra sure you are fuelling your body whilst healing.

Just as young girls need to reach a threshold weight to start menstruating (around 45 kg), similarly if you lose weight your periods may stop and as a woman this will affect your fertility. Preconceptual counselling with your GP may give you simple advice about a healthy diet alongside appropriate recommended pre-pregnancy vitamin supplements including folic acid.

A study found being underweight as opposed to normal weight carried a 34 per cent higher risk of dementia.

Interestingly, studies looking at the risks of being underweight are compromised by there being differences between patients due to the actual cause of weight loss. So other things may be at play such as amount of protein intake, smoking, diabetes. Not all underweight patients in studies have all the same health risks.

First, it is important to establish the reason for any weight loss with your doctor as it is paramount to treat the underlying cause.

Remember if an eating disorder is causing your weight loss, it is vital that you have specific specialist care.

The following tips can help you gain weight quickly and safely:

If you think poor food choices are the cause of weight loss, consider asking for referral to a dietician or registered nutritionist. After illness this may be part of rehabilitation programmes after hospital discharge. At different ages there will be different requirements for food groups and this will be personal to you and your activity level.

Filling up with unhealthy fatty or sugar laden foods to gain weight fast will not do your body any good in the long-run. This will encourage you to gain visceral fat (fat around your internal organs). Rather you want to gain a healthy amount of muscle and subcutaneous fat slowly. You can be slim and unhealthy, so dont aim for visceral fat gain. Think about your body composition as healthy building blocks you are adding in. Think of each meal plate as a tool for topping up nutrients.

Unless exercising excessively, a small tweak in intake of food may help you regain lost weight. You might want to use a calorie counter to help you estimate this or ask your dietician. Slower gain should be healthier than fast. An additional 300 to 500 calories a day may be necessary.

Similarly regular exercise and light weight use may help any additional protein in your diet be put to good use to build muscle it is literally a case of use it or lose it. Go gently if you have any bone or muscle or mobility problems and consult your doctor first. Beware that overdoing cardio may causes further weight loss.

Unless there is a specific medical reason to limit protein (as in kidney problems), most dieticians will explain that protein is the building block for repair and building muscle. It also makes us feel full. Protein-rich foods include meat, fish, dairy, eggs, legumes, nuts. Only in severe cases of malnourishment or hospital confinement is protein added as a supplement but it does have a role in nourishing drinks as food replacement when prescribed to the elderly or those recovering from illness.

Whole fat milk is a great balanced food but if you are vegan or simply dairy free look at the nutrient content of your replacement milk. Is it fortified? Does it have adequate calcium and no added salt? Does it contain iodine (a component of cows milk essential for health and a healthy thyroid)?

A good example of a balanced diet is the EAT WELL campaign providing correct calories for your age, height and activity.

The Mediterranean diet and its principles have been proven to reduce long term illnesses and promote health. Low salt, plenty fruit and veg, less red meat, good healthy proteins, olive oil and so on.

Avoiding over-processed foods and saturated fats will not promote an unhealthy rise in body fat and unhealthy cholesterol.

Try aiming for routine sitting down for meals, eating mindfully and enjoying them, rather than snacking on the go. Think of how each meal can nourish you rather than just eating for the sake of it. Enjoy the process of preparing food and trying new recipes. It does not need to be rocket science.

If you need snacks, plan ahead and make them healthy and energy dense, such as dried fruit, nuts.

It might help to eat the nutrient rich foods on your plate first.

Avoid fizzy drinks, overprocessed white carbs. These will not fill you up and will not sustain your energy and you will repeatedly slump in energy during the day.

You will need healthy energy dense carbs so aim for wholegrains (oats, brown rice) for sustained energy release. Choose unsaturated fats as spreads, drink plenty fluids. Make sure your diet is full of variety and colour with plenty fruit and veg and pre and probiotics to promote gut health.

Use herbs and spices to make food more appetising and make you eat more of it.

Sleep is vital for all function of the body, repair and to aid metabolism of what you have taken in during the day and to help protein restore muscle.

Smoking and alcohol often replace healthy meals.

Being underweight as an adult should not be ignored. Protect your health by aiming for a healthy weight in a sensible way and do not be afraid to ask for help.

Last updated: 01-10-2020

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Weight loss: Eat healthy, home-cooked meals at all times

There are a few things that you need to do on a daily basis, if you want to lose weight quickly and effectively. From exercising regularly to eating a healthy diet, sleeping well, taking less, avoiding sugar and practicing portion control, there are a few things that you need to do daily for quick and consistent weight loss. The amount of water that you drink in a day is also important to shed some extra kilos. In this article, we are going to talk about a few steps that you need to take on a daily basis for effective and consistent weight loss.

An overall improvement of lifestyle is needed for shedding kilos in a healthy manner. Know that you need to restrict your calorie intake, but not follow calorie-restrictive diet either. A more sustainable approach to weight loss is needed if you are seeking consistency.

Consider every meal as an opportunity to nourish yourself. Eat home-cooked food prepared with natural ingredients. Use fresh vegetables and fruits. Avoid processed, packaged and junk food as much as possible. Use healthy cooking oils for your meals like coconut oil, mustard oil, olive oil or ghee. Whenever you feel like craving junk food or your favourite comfort food, cook it at home rather than ordering it or eating it from restaurants.

Also read:Weight Loss: How Completing 10,000 Steps In A Day Can Benefit You, As Told By A Fitness Expert

Even if you are eating desserts, do watch the portion size. Opt for one small size of a cake or half a cup cake. Satiate your cravings but be smart in its approach. When you are eating your meals, eat slowly, chew your food properly, begin with serving half the amount of food you would usually eat. If you feel hungry, then take half the amount of food you still want, and eat it slowly.

Practice portion control and do not overeatPhoto Credit: iStock

Exercising for one hour in a day is not going to give good weight loss results, unless you are being physically active throughout the day. Try to complete 10,000 steps in a day, over and above your exercise routine. Do not overexert and give your body the time to rest and recover as well.

Also read:Weight Loss: Exercise At This Time Of The Day For Best Results

Weight loss is going to be slower, and much less effective if you are stressed. Stress can increase production of cortisol. High levels of cortisol can lead to weight gain. Meditation, exercise, listening to music, consuming a balanced diet and sleeping well can help in regularising production of cortisol, and reduce stress.

Sleeping well is not just important for weight loss, but also for a healthy immunity. If you are not sleeping well, it can make you feel tired and fatigued all day. One also tends to experience cravings more often on the day after they haven't slept well the previous night. Focus on getting good quality sleep for six to eight hours every night, and work towards if you are unable to do so.

Weight loss can be easier said than done. It definitely doesn't come easy if you don't have the dedication, motivation and discipline to follow a healthy lifestyle.

Also read:These Soothing Yoga Poses Will Help You Sleep Better

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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