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It is therefore imperative to reduce visceral fat to stave off the risk of serious complications.

Exercise is a tried-and-tested method for burning the harmful belly fat and different forms of exercise have been evaluated for their visceral fat-burning ability.

One of the most authoritative assessments came in the form of a systematic review of different exercise regimes.

The systematic review and meta-analysis, published in the journal PLoS One, was the first to investigate the effect of exercise without diet on visceral fat specifically in overweight and obese adults.

READ MORE:How to get rid of visceral fat: Avoiding this type of food will significantly help to lose

Examples of aerobic exercise include swimming, running and cycling.

For optimal benefits, you should combine aerobic exercise with resistance training, such as lifting weights, advises Harvard Health.

"Thirty minutes of moderate-intensity aerobic exercise on most days plus resistance exercise a few days a week has been shown to reduce visceral fat," reports the health body.

Sit-ups tighten abdominal muscles, but they will not decrease visceral fat, however, it adds.

In addition to increasing the amount of exercise you do each week, it is important to overhaul your diet.

When it comes to reducing visceral fat, the diet that seems to come out on top is a low-carbohydrate diet.

In fact, many studies have shown that low-carb diets are more effective at reducing visceral fat than low-fat diets.

In an eight-week study including 69 overweight men and women, scientists found that people who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.

Additionally, the ketogenic diet, which is a very low-carb diet, may also help reduce visceral fat.

A low-carb diet is one that restricts carbohydrates, primarily found in sugary foods, pasta, and bread.

You should also limit your intake of certain items to reduce visceral fat.

Several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat, for example.

Continue reading here:
The best exercise to reduce visceral fat - what you should be doing - Express

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Besides the enormous exercise center, the Y is offering group exercise classes to Swim Team, Tumbling and Tae Kwon Do, the Illinois Valley YMCA is working hard to safely offer activities for all ages. The YMCA abides by all CDC guidelines. Members must wear a mask, and temperatures are taken upon entry to the facility.

The Illinois Valley YMCA is offering Preschool for the 3-4 age group. We are taking new students now! Register online or stop by our facility during open business hours. Y Tykes go Monday-Thursday; 9:00am-12:00pm. Temperature checks upon arrival, masks must be worn, and plenty of room to social distance.

In September, group exercise classes are expanding, with SilverSneakers Classic at 9 a.m. and Fun Fit H2O at 8:30 am on Mondays and Wednesdays. Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living.

There are several other Group Exercise classes being offered at the Y. Just visit http://www.ivymca.com to view our fall brochure. No need to sign up for classes.

Illinois Valley YMCA Dolphins swim team is hosting Rookie Week Sept. 14-17. The swim team is made up of youth ranging in age from 4-21, and swimmers come from across the Illinois Valley, including LaSalle, Peru, Mendota, Princeton and Oglesby.

New swimmers can come and learn about the swim team and be evaluated for placement in a level during Rookie Week. Email coach Christy Malerk at mrsem97.cm@gmail.com to sign up for a 20-minute private try out.

Swim lessons will begin in October, and private lessons are also available for one-on-one attention. The complete fall aquatic schedule can also be found in the fall brochure.

Tae Kwon Do returns to Illinois Valley YMCA and is open to both adults and children, ages 6-12 and over the age of 13, while Little Tigers Tae Kwon Do is open to children aged 3-6 years. Improve self-confidence, discipline and coordination with Tae Kwon Do!

The Tumbling and Trampoline program is also available, with classes offered Monday-Wednesday and Saturdays for all abilities. Classes range from pre-beginner to intermediate.

See the fall brochure for complete details and class times for our Tumbling/Trampoline &our Tae Kwon Do programs.

Illinois Valley YMCA: 300 Walnut Dr., Peru, IL 61354, 815-223-7904, http://www.ivymca.com

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More Offerings this fall at the Illinois Valley YMCA - LaSalle News Tribune

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An Isagenix employee and her daughter take a virtual yoga class through the companys award-winning corporate wellness program.

GILBERT, Ariz. (PRWEB) September 30, 2020

For the third consecutive year, Isagenix International ranked in the top 10 of the Phoenix Business Journals Healthiest Employers awards. The global wellbeing company earned the No. 9 spot for midsize companies in recognition of how it helps employees improve and maintain their physical, emotional, and financial wellbeing.

In total, the Phoenix Business Journal awarded 63 micro, small, midsize, large, and extra-large employers in the metropolitan Phoenix area with 2020 Healthiest Employers honors. Finalists were scored by a proprietary system that considered the various programs and benefits they offer.

Its gratifying to know that our corporate wellness program is so strong and comprehensive that it helps employees achieve and sometimes surpass a variety of goals, said Isagenix Vice President of Human Resources Deborah Mathews. Whether people want to make a significant transformation or just want to maintain their current level of health and fitness, they find the expertise and resources they need at Isagenix, as shown by 90% company participation in the program.

The companys noteworthy corporate wellness program includes:

In addition to the Healthiest Employers award, Isagenix has received three other recent honors:

To learn more about Isagenix, visit the Newsroom, like the company on Facebook, and follow it on Twitter and Instagram.

About Isagenix InternationalEstablished in 2002, Isagenix International believes that everyone deserves to experience a healthy, joyful, and abundant life. The global wellbeing company artfully crafts more than 175 effective products and offers a supportive community for its more than 550,000 customers worldwide. Isagenix shares its products through a network of independent distributors in 26 markets: the United States, Canada, Puerto Rico, Hong Kong, Australia, New Zealand, Taiwan, Mexico, the United Kingdom, Ireland, the Netherlands, Belgium, Spain, South Korea, Austria, Denmark, Finland, France, Germany, Italy, Japan, Norway, Poland, Portugal, Sweden, and Switzerland. The private family-owned company has its world headquarters in Gilbert, Arizona. For more information, visit Isagenix.com.

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Isagenix Named a Top 10 Healthiest Employer Third Year in a Row - PR Web

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Dr. Ashley Lucas, owner of PHD Weight Loss and Nutrition, and team are now serving the Asheville and WNC community on South Hendersonville Rd. | photo provided

Stuck in a rut trying to get healthier or more in shape? Meet Dr. Ashley Lucas and her team at PHD Weight Loss and Nutrition. The clinic, located on South Hendersonville Rd., is now serving the Asheville and WNC community, where they have become the gold standard for weight loss with their holistic and food-only based program. Closer to the Upstate of SC? They also have a new clinic in Greenville.

With 15+ years of education in the field of nutrition and metabolism, Dr. Lucas created the PHD Approach which focuses on optimal health and metabolic alignment. Through this holistic approach, PHD works with individuals to create customized programs which focus on behavior change, nutrition counseling + education, cognitive behavioral work and accountability.

They take a unique approach understanding that weight gain isnt your fault. Severe dieting and extreme exercise plans are not sustainable for weight loss. Instead, Dr. Lucas employs a team of health coaches, nutritionists, life coaches + certified PHD consultants, along with an advisory board of physicians and PhDs in psychology, to support you along your wellness journey.

Clients participate in weekly one-on-one coaching sessions that help facilitate behavioral changes and lead to long-term weight loss. Once a client reaches their optimal weight the success rate is around 95% PHD will continue to help them maintain it with the free lifetime maintenance program.

Call 828-552-3333 to schedule your free initial consultation (mention AVLtoday to redeem). Because theres no shame in asking for help.

Learn more about PHD Weight Loss and Nutrition, and call 828-552-3333 to schedule your free consultation.

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Holistic health program PHD Weight Loss and Nutrition now serving the Asheville and WNC community - AVLtoday

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As Nashville record company Big Machine celebrates 15 years of chart-topping success, label founder Scott Borchetta says hes setting sights on investing in the future of music.

Borchetta and wife Sandi Borchetta launched this week a $150,000 fund to aid non-profit music schools and education projects. The money plans to be distributed in $10,000 grants to 15 qualifying programs.

Applications opened Thursday via Music Has Value, a fund launched by the couple in 2015 to support those who make music, aspire to make music, and access and appreciate music.

Theres just not enough support in music education, said Scott Borchetta, the 58-year-old president and CEO of Big Machine, label home to Tim McGraw, Thomas Rhett, Sheryl Crow and more. Theres a lot of big challenges that the education system has. We look at this as a long-term investment in the culture of music.

Scott Borchetta, President and CEO, Big Machine Label Group was given the honor of saying "gentleman start your engines" during the 2019 Big Machine Vodka 400 at the Brickyard at Indianapolis Motor Speedway on Sunday, Sept. 8, 2019.(Photo: Michelle Pemberton/IndyStar)

Read along for highlights from an interview with Borchetta about the new program and how Big Machineapproaches new music after 15 years.

Who earns a shareof the $150,000 grant remains mostly open-ended. The application asks for a brief description of the project, how it plans to be implemented and what impact may look like, but doesnt demand how the money must be spent.

It would be foolish for someone not on the ground floor to decide what resources teachers or students need, Borchetta said.

We wanna empower those people who are requesting it, Borchetta said. And give them ownership. When you do that, the pride rings through so loudly and that passes on to the kids.

And the seismic impact of COVID-19 on education didnt sway his decision to implement these funds, but it did elevate the needs for so many, he said.

What they need is support and they need financial aid, Borchetta said. And theyre on the ground with those kids.

Meg Rush, MD, MMHC, President of Monroe Carell Jr. Childrens Hospital at Vanderbilt talks with Gary LeVox of Rascal Flatts as Big Machine Label Group founder/president/ceo Scott Borchetta gets a hug from Sheryl Crow after the ribbon cutting for a 23-bed Neonatal Intensive Care Unit (NICU) at Monroe Carrell Jr. Children's Hospital at Vanderbilt in Nashville, Tenn. Monday, Feb. 24, 2020.(Photo: Larry McCormack / The Tennessean)

Fifteen grants coincide with a decade-and-a-half of Borchetta spearheading Big Machine, an anniversary that arrives in an unprecedented year for music business. Due to COVID-19 precautions, touring remains indefinitely halted and music promotion continues to be a virtual exercise for most artists.

Still, despite the heavyweight gut punch tossed by the global pandemic in March, Big Machine continues to roll out music from notable Nashville artists at capacity, Borchetta said. For example, the label pushed McGraws new studio album Here On Earth, to No. 1 on Billboards Top Country Album chart this summer and, this week, scored the most country radio ads for a new Pearce single, Next Girl.

And, as streaming molds modern music consumption habits, Borchetta said the label continues to focus on single releases.

Scott Borchetta and wife Sandi on the red carpet at Music City Center before the start of the 51st annual CMA Awards Wednesday, Nov. 8, 2017 in Nashville, Tenn.(Photo: George Walker IV / tennesssean.com)

(Fans) consume music faster than ever, they dont want 15 or 20 songs at a time, Borchetta said, adding: If you pull apart the biggest consuming albums every week, its not that all of those tracks have huge consumption, its a handful of them. You still want platinum-consuming albums. But you need those big singles that can cross terrestrial (radio) and digital boundaries. You have to have that.

Theres not a world where we can survive that we dont have hundreds of millions of streams. We are there.

How does Borchetta approach the future? With a deep bench, he said.

I always refer to the label as the Lakers, Borchetta said. Whether it was Magic Johnson and Kareem Abdul-Jabar or Kobe Bryant and Shaq and now LeBron -- youre always going to have superstars. Were always working on making sure weve got that deep bench.

And he said filling that bench with the next line of top talent never gets old.

That probably drives me, Borchetta said, adding: I still love getting No. 1 records. Thats always exciting. Between discovery and success falls everything else.

More information on the $150,000 Music Has Value grant can be found atmusichasvalue.com.

Read or Share this story: https://www.tennessean.com/story/money/2020/10/01/scott-borchetta-big-machine-music-has-value-education-grant-donation/3566356001/

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Scott and Sandi Borchetta are funding music education with a new grant program - Tennessean

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MONTPELLIER, France--(BUSINESS WIRE)--Regulatory News:

DEINOVE (Paris:ALDEI) (Euronext Growth Paris: ALDEI), a French biotech company, pioneer in the exploration and exploitation of bacterial biodiversity to address the urgent, global challenge of antibiotic resistance and the need for next-generation active ingredients serving Health, announces that its Board of Directors has approved the financial statements for the first half of 2020.

Charles Woler, Chairman and Chief Executive Officer of DEINOVE, stated: "In the uncertain health and economic context that characterizes 2020, DEINOVE was able to stay the course. Our financial position has improved, and our operating loss has been reduced.

At the same time, we continued our efforts to advance the programs, including the DNV3837 clinical trial, which continued recruiting patients with the support of the investigating physicians, despite the health situation in the United States. Our upstream research programs (AGIR) have also advanced, with completion of the second key milestone, and we continue our efforts to provide the industry with new active substances.

Now led by Alexis RIDEAU, our team is resolutely pursuing its activities with three clear objectives: strengthen the companys presence in the pharmaceutical sector, generate revenues through strategic partnerships in the biotechnology sector, excel in project management in order to control all of our expenses and maintain financial flexibility."

SYNTHETIC CONSOLIDATED FINANCIAL DATA

The DEINOVE Groups consolidated financial statements at June 30, 2020 were subject to a limited review by the Groups statutory auditors, the firm PwC (PricewaterhouseCoopers).

PROFIT AND LOSS ACCOUNT

(in thousands of euros)

30.06.2020

30.06.2019

Operating revenues

596

405

Of which operating grants

389

397

Operating costs

5 480

6 587

Of which Research & Development costs

4 460

5 412

Of which Administrative and General costs

1 020

1 175

OPERATING PROFIT / LOSS

- 4 884

- 6 181

PROFIT / LOSS

- 6

- 14

PROFIT / LOSS FROM NON-RECURRING ACTIVITIES

- 34

- 49

Income tax and deferred taxes

- 544

- 1 140

Goodwill amortization

256

256

Results from equity affiliates (MEQ)

-

-

- 4 634

- 5 359

(in thousands of euros)

30.06.2020

31.12.2019

Term deposit

-

-

Provision for impairment of marketable securities

-

-

Cash on hand

3 193

1 095

ICNE and bank overdrafts

-

-

CASH & CASH EQUIVALENTS

3 193

1 095

OPERATIONAL PROGRESS DURING THE PERIOD AND POST-CLOSING

NEXT-GENERATION ANTIMICROBIALS

DNV3837: Initiation of Phase II clinical trial in Clostridioides difficile infections

The Phase II trial testing the antibiotic candidate DNV3837 in Clostridioides difficile1 gastrointestinal infections (CDIs), enrolled its first patient in January2.

This trial aims to evaluate the efficacy of DNV3837 in a pathological context, in patients with moderate to severe CDI, as well as to consolidate safety and pharmacokinetic data. The trial is multicentric and concentrated in the United States where prevalence is higher and regulatory authorities are looking for new therapeutic options.

Post-closing3, DEINOVE confirmed the continuation of this trial despite the tense health context in the United States, related to the Covid-19 pandemic. Several of the investigative centers have maintained their clinical research activities and continue to screen and include patients. The DEINOVE scientific team and the CRO Medpace are following the situation closely.

AGIR program: DEINOVE validates the second key milestone and receives 1.5M from Bpifrance 4

The challenge for AGIR is to accelerate exploration of the antibiotic activities of multiple strains under various conditions in order to rapidly detect new structures.

The first stage of the program had led to the setting up of a robotic platform for extracting and screening strains. The second stage allowed the screening of an increasing number of strains, the validation of the automated tools developed by DEINOVE and the detection of some thirty hits. The characterization of active extracts makes it possible to identify potential new, previously unknown, bioactive molecules.

According to the terms of the collaborative research program selected in 2017 by the Investments for the Future program, the results obtained enabled DEINOVE to validate the EC2 of the AGIR program and to receive 1.5M.

NEXT-GENERATION ACTIVE INGREDIENTS

New industrial production of Phytoene to supply the market5

In early 2020 DEINOVE launched the production of a new batch of phytoene-based active ingredient to meet the needs of its distributors. The product has been sampled by nearly 100 brands, which are carrying out various projects for the development of cosmetic products incorporating this active ingredient.

Launch of a new active ingredient based on Neurosporene, an exclusive carotenoid6

Neurosporene is a novel carotenoid on the market with exceptional antioxidant properties. It has the particularity of absorbing blue light, responsible for early aging of the skin, including the formation of brown spots. Efficacy studies, particularly clinical studies, have demonstrated its beneficial effect on the health and beauty of the skin.

The introduction of this active ingredient to the market was initiated in April 2020.

Commercial launch of the new active ingredient co-developed with Hallstar France7

BIOME Oloactif is an active ingredient produced from a rare extremophilic bacterium that DEINOVE has managed to cultivate, and whose potential is reinforced by the original oleo-eco-extraction technique patented by Hallstar France (formerly Olos). Thanks to its unique composition of innovative active molecules, it helps strengthen the skins barrier function.

The official launch of this active ingredient took place in April 2020.

The planned partnership with Sharon Laboratories is finally abandoned

In February 2020 DEINOVE announced the signing of a Memorandum of Understanding (MoU) with the Israeli group Sharon Laboratories8 for the development and marketing of an innovative range of bio-based cosmetic ingredients. This agreement was to be finalized before the end of March 2020. The rapid development of the Covid-19 pandemic and the deterioration of economic conditions doomed this project9, given the significant uncertainties in the short term. DEINOVE retained the $200K collected on the signature of the MoU.

FINANCIAL RESULTS FOR THE FIRST HALF OF 2020

The consolidated financial statements of the DEINOVE Group for the first half of 2020 include the accounts of the Company, as well as the accounts of the wholly-owned subsidiary MORPHOCHEM.

OPERATING REVENUE

The Group recorded 596K in operating revenue over H1, mainly comprising the payment by Bpifrance of the grant corresponding to the completion of the second key milestone of the AGIR program for an amount of 381K, and the amount received from Sharon Laboratories on the signature of the MoU (181K), amount that was retained despite the abandonment of the partnership caused by the Covid-19 pandemic and the deterioration of economic conditions.

For the first half of 2019, operating income amounted to 405K, mainly including the part of the grant corresponding to the first milestone of the AGIR program (397K).

During the first half of 2020, the Groups operating expenses reached 5.5M, of which 81% was spent on R&D activities.

When comparing H1 2019 and H1 2020, operating expenses are down 17% (-1.1M). Subcontracting and external study expenses, which mainly include CRO services related to the DNV3837 clinical study, decreased by 28%, mainly due to the internalization of certain operations. The Rents, Maintenance and Servicing costing item decreased by 31%, as a result of the second quarter rent waiver as part of the Covid-19 support measures. Miscellaneous Expenses (+38% over the period), include 36K of OCA-related costs. Fees increased by +10% due to costs incurred with Sharon Laboratories (76K) and pre-financing costs of the R&D Tax Credit (23K). The Missions and Travel item is down -66%.

Staff expenses decreased by -16%, with 2 FTE less and use of partial activity for the teams based in Lille. Depreciation, Amortization and Provisions (-7%), include a provision for risk on the amount of the R&D Tax Credit 2019 (28K) and 2020 (9K). The 2019 R&D Tax Credit has since been formally validated for its full amount by the tax authorities.

NET INCOME

The consolidated net loss for the period amounts to 4.6M. It includes a negative financial result of -6K mainly comprising a gain on securities transactions related to the liquidity contract (+5K) and financial expenses related to leasing, pre-financing of the R&D Tax Credit and foreign exchange losses (- 11K in total).

Income tax includes almost exclusively the R&D Tax Credit. The Groups receivable for the first half year was estimated at 544K (compared to 1.140K in H1 2019).

The Exceptional Result at June 30, 2020 is mainly composed of a provision of 38K related to certain expenses charged to the 2019 and 2020 R&D Tax Credit (including 28K for 2019). The eligibility of these expenses on the 2019 R&D Tax Credit has since been validated by the Direction Dpartementale des Finances Publiques (Public Finance Departmental Director) by a letter dated 04/09/2020.

FINANCIAL SITUATION

Financial requirements for the first half of the year mainly concerned operating expenses, for 4.9M (excluding depreciation and amortization), to which were added investments in laboratory equipment (including lease payments) for 0.1M.

Over the same period, the Group received 1.5M in public aid under the AGIR program and 2.1M under the 2019 R&D Tax Credit (via pre-financing by Socit Gnrale Factoring). DEINOVE received the sum of 2.5M (net) under the second and third tranches of the OCA subscribed by the ESGO Fund (L1 Capital). At June 30, 2010, the Groups net financial position amounted to +3.2M.

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DEINOVE: 2020 Half-year Results: Stronger Financial Position and Research Programs Moving Forward Despite the International Context - Business Wire

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When it comes to dieting, rules can get really frustrating. Everything you crave is everything you cant eat. But thats not the way it should be. Weve found a way you can eat what you want, when you want it. Cheeseburgers, ice cream, and even paninis? Yes, even those. And all you have to do is implement some smart food swaps to lose weight.

To help you achieve your best body yet, we compiled 40 simple swaps that slash your calorie intake significantly. If you made all of these in one week (of course, a lofty goal), you would save over 4,960 calories! Even eating just 50 calories less than you normally do every day can help you drop five pounds over the course of a year!

You dont have to overhaul your diet to lose weight just make these smart swaps. Read on, and for more on how to eat healthy, you wont want to miss these 21 Best Healthy Cooking Hacks of All Time.

1

Eat This: Frenchs Classic Yellow Mustard, 0 caloriesNot That!: Hellmans Mayonnaise, 90 caloriesThis Swap Saves: 90 calories

When it comes to sandwiches, calories sneak in all too quickly. Next time you stack your lunch, try spreading mustard instead of mayo. Just one tablespoon of mayo can add 90 calories to your wich, but spicy mustard is often zero. No wonder why using the right condiments is one of our best weight loss tips!

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2

Eat This: 1 slice Daves Killer Bread, 21 Whole Grains&Seeds, 120 caloriesNot That!: 2 slices Daves Killer Bread, 21 Whole Grains&Seeds, 240 caloriesThis Swap Saves: 120 calories

Sometimes that second piece of bread is really unnecessary. By eating your lunch open faced, you cut 120 calories. And if you take it with a fork and knife, youll eat more slowly, allowing your body to tell you when you feel full before youve scarfed down the whole thing.

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3

Eat This: 2 scrambled eggs with chives, 170 caloriesNot That!: 2 scrambled eggs with cup Sargento Shredded 4 State Cheddar, 275 caloriesThis Swap Saves: 105 calories

Eggs and cheese do go hand in hand, but they also boost calories like no other. Next time you need more flavor in your scramble, try a lower cal fix such as tossing in chopped chives. Hot sauce, red pepper flakes, or even everything bagel seasoning can also do the trick.

4

Eat This: 12-oz Seltzer with Lemon Slices, 0 caloriesNot That!: 12-oz Coke, 140 caloriesThis Swap Saves: 140 calories

Youve sat down for dinner and youre thinking about that soda to quench your thirst. Do yourself a favor and take a pass. Youll save more than 100 calories and over 20 grams of sugar by choosing a sugar-free, unflavored fizz such as plain seltzer. If youd rather not take it plan, opt for tossing in slices of lemon, lime, or even orange.

5

Eat This: 1 oz Raw Pistachios, 159 caloriesNot That!: 1 oz Raw Walnuts, 185 caloriesThis Swap Saves: 26 calories

While they are the perfect snack to hold your hunger, eating nuts by the handful often means munching on far too many. Instead of continuously dipping into the bag, just switch nuts! For the exact same one-ounce serving size, youll save nearly 30 calories by noshing on pistachios instead of walnuts. Plus, shelling the pistachios yourself will help you snack slower and therefore get full faster, saving you precious calories. And did we mention that for the same serving size, youll be able to scarf down 48 pistachios but only 14 walnuts? Not sure about you, but wed rather be able to eat triple the amount and not have to worry about adding extra calories.

6

Eat This: Grapes, 69 calories (100 grams)Not That!: Craisins, 325 calories (100 grams)This Swap Saves: 256 calories

With the simple addition of dried fruit, seemingly healthy trail mixes and salads can become your worst nightmare. Instead of sugar-filled dried cranberries, strive for fresh ingredients that provide natural sweetness and texture. Fibrous vegetables are low-cal and high in nutrient value as opposed to the sort of calorie-filled toppings you buy in bags.

7

Eat This: 2 Tablespoons Fage 2% Greek, 27.5 caloriesNot That!: 2 Tablespoons Daisy Sour Cream, 60 caloriesThis Swap Saves: 32.5 calories

We get that the tangy, creamy, smooth addition of sour cream is irresistible. But for nearly the same palatable experience, you can save over 30 calories and add waist-cinching probiotics to your meal. Yes, just a dollop of our favorite yogurt can help steer you on the right track for your weight loss journey.

8

Eat This: Cinnamon, 6 calories (1 tsp.)Not That!: Sugar, 16 calories (1 tsp.)This Swap Saves: 10 calories

Starting your day with sweetness means your body will be craving it all day long. Instead of loading your coffee with sugar (artificial, or not), try sprinkling in blood-glucose-regulating cinnamon. Your morning cup of Joe will now have metabolism-boosting benefits, and you wont be as likely to reach for that bag of M&Ms later on.

9

Eat This: Homemade, air-popped popcorn, 139 calories (4.5 cups)Not That!: Jolly Time Mini Bags Blast O Butter, Ultimate Theatre Style, 210 calories (4.5 cups)This Swap Saves: 71 calories

Ah, popcorn. The high-fiber snack can be kept low-cal, but only if you prepare it correctly. Ditch the butter, ditch the bags, and invest in an air popper. By air popping your whole-grain kernels, youll consume fewer calories than most healthy snacks for weight loss. Boost your movie night snacks flavor by sprinkling in red pepper flakes, cinnamon, cocoa powder, or a dash of classic salt and pepper!

10

Eat This: Cup Halo Top Chocolate Chip Cookie Dough, 90 caloriesNot That!: Cup Ben and Jerrys Chocolate Chip Cookie Dough, 280 caloriesThis Swap Saves: 190 calories

Treating yourself every once in awhile is totally understandable. But who are you kidding when you say youre going to stick to just a half-cup serving? Next time you hit the freezer aisles, choose a healthier option such as one of our 14 best brand name ice creams for weight loss. Picking Halo Top in the same indulgent flavor will save you almost 200 calories in addition to 8 grams of heart-harming saturated fat and 18 grams of sugar.

11

Eat This: Olive Oil Spray, 5 caloriesNot That!: Tablespoon of Olive Oil, 120This Swap Saves: 115 calories

Next time you order a panini, egg dish, or burger, ask to the have the kitchen use pan spray as opposed to oil or butter. Using just a little bit of regular olive oil in the pan can add 120 calories. By spritzing, the oil is well spread out, requiring you to use way less.

12

Eat This: 2 Mission Super Soft White Corn Tortillas, 100 caloriesNot That!: 2 Mission Soft Taco Flour Tortillas, 280 caloriesThis Swap Saves: 180 calories

Beyond the refried beans, extra helping of cheese, and and loads of guac youre likely stuffing into your taco shell, youre probably forgetting to consider the tortilla youre wrapping all those fixings with. Before inviting everyone over for Taco Tuesday, make sure to stock up on corn tortillas. Theyre gluten-free, pack in three grams of belly-filling fiber, and less than two grams of fat.

13

Eat This: Cup Kelloggs All-Bran Original, 80 caloriesNot That!: Cup Kelloggs Special K Granola Touch of Honey, 200 caloriesThis Swap Saves: 120 calories

Greek yogurt parfaits are a satisfying and balanced breakfast, but they can also be a sugar and calorie-filled trap. Instead of using sweetened granola, try a plain, high fiber cereal and then add some cinnamon and berries to enhance your bowls flavor. This simple swap can save you at least 100 calories and will help curb hunger so you wont dive into your office snack drawer.

14

Eat This: 1 oz Mont Chevre Original Crumbled Goat Cheese, 70 caloriesNot That!: 1 oz President Triple Crme Brie, 100 caloriesThis Swap Saves: 30 calories

When it comes to saying cheese, ask for goat. Creamy, tangy and low calorie (for cheese, that is) indulge in this spreadable treat when youre watching your weight.

15

Eat This: 2 Slices of Ezekiel Cinnamon Raisin Bread with 1 oz of Philadelphia Cream Cheese, 230 caloriesNot That!: Cinnabon Classic Roll, 880 caloriesThis Swap Saves: 650 calories

When youre trying to beat winter blues and cozy up to something comforting, try Ezekiels cinnamon raisin toast as opposed to traditional cinnamon rolls. And then add some cream cheese to make up for your icing to save an abominable 650 calories.

16

Eat This: 2 boiled eggs, 160 caloriesNot That!: 2 eggs scrambled with 1 tbsp. butter, 260 caloriesThis Swap Saves: 100 calories

Yes, fluffy scrambled eggs and gooey cheese-filled omelets can be totally delicious, but do you know how many hidden calories are folded right into those breakfasts? Generally, recipes call for approximately 1 tablespoon of butter per egg or two thats 100 calories added to your plate. Instead, try boiling them: cracked or not, hard boiled, soft boiled, even poached provide you with a menu of delicious, low-cal alternatives that are still packed with protein and waist-slimming choline.

17

Eat This: 1 cup of Zoodles, 19 caloriesNot That!: 1 cup of cooked Spaghetti, 200 caloriesThis Swap Saves: 181 calories

Instead of ordering carb-filled pasta for dinner, check the menu for veggie noodles. From spaghetti squash to zucchini noodles or even sweet potato spirals, these veggie alternatives squash calories out the door. A cup of zoodles contains 25 calories as opposed to spaghetti, which can contain about 200!

18

Eat This: Grande Iced Coffee with 2% Milk, Unsweetened, 35 caloriesNot That!: Grande Iced Vanilla Latte with 2% Milk, 195 caloriesThis Swap Saves: 160 calories

We totally get that your morning brew is 100% necessary, but all that cream and sugar? The typical combinations are loaded with fat and calories.Try ordering your coffee black and splashing in the milk yourself to further control the calories you sip. Not only will your body thank you, but your wallet will too. Youd be surprised at how much youll save by ordering a plain cup of coffee compared to your go-to gourmet version.

19

Eat This: 1 lettuce leaf, 4 caloriesNot That!: Natures Own 100% Whole Wheat Hamburger Buns, 130 calorieThis Swap Saves: 126 calories

That juicy burger topped with cheese and tomato is much better off without the starchy bun. Eliminate nearly 130 calories and feel just as full thanks to the protein-packed meat. When youre ordering out, ask for your burger protein-style or in a lettuce bun. Youd be surprised how popular this is, even Shake Shack and In-And-Out list this popular option on their menu!

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Eat This: Cup Newmans Own Garden Peppers Pasta Sauce, 60 caloriesNot That!: Cup Newmans Own Alfredo Pasta Sauce, 80 caloriesThis Swap Saves: 20 calories

And were not talking about wine. When it comes to sauces, stick to red. White sauces tend to be loaded with cream, butter, cheese, and inflammatory oils. Reds, on the other hand, are filled with vegetables, and often have fewer calories and sugar compared to their white competitors.

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Eat This: 1 packet of Grimmway Farms Baby Carrots Snack Packs, 35 caloriesNot That!: 1 oz Tostitos Original Restaurant Style Chips, 140 caloriesThis Swap Saves: 105 calories

Craving crunchy chips and dip? Skip the fried tortillas and cut up some vegetables instead to load up on fiber and slow down your consumption. Low in calorie, and just as crunchy sliced bell peppers, celery sticks, and sweet baby carrots are sure to do the trick.

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Eat This: Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, 35 caloriesNot That!: Hidden Valley Original Ranch, 140 caloriesThis Swap Saves: 105 calories

Dressing is a dietary trap. Without even knowing it you can be almost 150 calories to your salad, which was supposed to be your healthy low-cal meal. Try Bolthouse Farms yogurt dressing or balsamic vinegar instead. If the latter is too tart, add a little olive oil to tone it down. Remember that 1 tablespoon of olive oil is 120 calories, so use that sparingly.

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Eat This: 1.5 piece (117 g) Bell&Evans Time Savers Grilled Chicken Breasts, 150 caloriesNot That!: 4 oz. (112 g) Bell&Evans Breaded Chicken Tenders, 210 caloriesThis Swap Saves: 60 calories

When you cant figure out what to whip up for dinner, search for terms to lend you a hand at the supermarket. Say no to anything labeled creamy, breaded, stuffed, and crispy. Instead, try anything broiled, grilled, poached, and baked. You can transform almost all of your favorite comfort foods into healthier alternatives by switching up the way you cook your food.

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Eat This: Dominos Small Crunchy Thin Crust, 490 caloriesNot That!: Dominos Small Hand-Tossed Crust, 820 caloriesThis Swap Saves: 330 calories

Most pies are made with refined white flours, are loaded with calories, and known to boost your cravings throughout the day thanks to their gut-busting amounts of salt. If you do cave into your pizza cravings, go for a thin crust. Dominos small thin crust packs in 490 calories just for the bready foundation. Imagine ordering the 820-calorie hand-tossed crust. One word: Yikes!

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Eat This: Chobani Nonfat Plain Greek Yogurt, 80 caloriesNot That!: Dannon Lowfat Vanilla Yogurt, 140 caloriesThis Swap Saves: 60 calories

Our favorite breakfast can quickly resemble our favorite dessert, ice cream. Make sure you choose a Greek yogurt thats low in sugar and high in protein. This simple swap saves you 60 calories and gives you room to add toppings (we love fresh fruit and low-sugar granola) without the guilt. Find out our other cultured cravings in our list of the 25 Best Yogurts for Weight Loss.

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Eat This: Quaker Instant Organic Oatmeal Original, 100 caloriesNot That!: Quaker Real Medleys Oatmeal Summer Berry, 250 caloriesThis Swap Saves: 150 calories

Oatmeal is a solid choice to start your day with, but not when youre spooning starch thats loaded with sugar. Go for plain oats that list just one ingredient: whole grain rolled oats. Add your own toppings such as fresh berries, crunchy chia seeds, and slivered almonds to round out the meal with flavor and texture without relying on the belly-ballooning sweet stuff.

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Eat This: So Delicious Unsweetened Organic Almond Milk with Cashew, 35 caloriesNot That!: Silk Vanilla Almond Milk, 80 caloriesThis Swap Saves: 45 calories

Drench your fiber-rich flakes with So Delicious nut milk instead of Silks sweetened almond milk and cut 45 calories and get this 13 grams of sugar! Thats more than half your days worth of added sugars saved by this effortless swap.

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Eat This: BeachBar Chocolate Cherry, 150 caloriesNot That!: PowerBar Peanut Butter, 230 caloriesThis Swap Saves: 80 calories

When youre looking to refuel on the fly, nothings worse than biting into a caloric post-workout snack and undoing all those floors you climbed on the Stairmaster. Satisfy your cocoa cravings and satiate a rumbling tummy with 10 grams of metabolism-igniting protein for only 150 calories. Plus, youll save a shocking 20 grams of sugar by making this mindless switch.

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Eat This: PB2, 50 caloriesNot That!: Jif Creamy Peanut Butter, 190 caloriesThis Swap Saves: 145 calories

In the mood to slather some apple slices with peanut butter? Rather than fretting the nearly 200-calorie per two-tablespoon serving, try stirring some PB2 peanut powder. The powder achieves its slimming nutrition panel by roasting and pressing the peanuts to remove 85 percent of the fat and calories. While the powder is definitely a healthy and less-caloric alternative to traditional peanut butter, PBs saturated unsaturated fats can also help you lose weight as long as you use the creamy spread sparingly.

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Eat This: Merlot, 122 caloriesNot That!: Margarita, 310 caloriesThis Swap Saves: 188 calories

Applebees Perfect Margarita is the farthest thing from ideal for weight loss. Hit up the restaurant chain for just two margs and youll ingest over 600 calories! If you opt for a glass of merlot, not only will the choice help you cinch your waistline by saving cals, youll also benefit from the vinos many benefits including longevity, reduced risk of heart disease, and even protection against tooth decay.

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Eat This: True Made Foods Vegetable Ketchup, 10 caloriesNot That!: Heinz Ketchup, 20 caloriesThis Swap Saves: 10 calories

We know what youre thinkinghow will just 10 calories help you lose weight? When it comes to shedding the spare tire for good, every calorie counts. And in the case of ketchup, were usually squirting way more than the suggested one-tablespoon serving size. And get this: While Heinz classic tub is packed with high fructose corn syrup, True Made Foods jar opts for sweetening its ketchup with butternut squash and carrots.

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Eat This: Mustard, 0 caloriesNot That!: Kraft Hickory Smoke Barbecue Sauce, 50 caloriesThis Swap Saves: 50 calories

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40 Simple Swaps That Cut Thousands of Calories Per Week - KYR News

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Bulking involves consuming excess calories to build muscle. Bodybuilders commonly use bulking as a way to increase their muscle mass before competitions.

Below, we explore bulking, and how to do it safely, in detail. We also review the risks.

Bulking refers to the muscle-building phase of a traditional bodybuilding routine. It involves creating a calorie surplus to support muscle growth.

There are two main phases of the bodybuilding cycle: bulking and cutting.

During a bulking phase, bodybuilders typically consume additional carbohydrates and protein to maintain a calorie surplus.

The goal is to use these additional calories to build muscle. A person must strength train during a bulking phase to stimulate muscle growth. Bulking increases muscle mass and body fat.

Cutting involves entering a calorie deficit to lose any additional body fat from the bulking phase. Strength training is also essential during the cutting phase to minimize muscle loss.

Some people also include a maintenance phase in their bodybuilding cycle. This involves consuming enough calories to maintain the same body composition.

The goal of a bulking phase is to consume more calories than the body needs to maintain its current size.

The number of calories someone needs depends on various factors, including age, sex, and physical activity levels.

For example, a physically active man aged 1830 requires at least 2,400 calories per day.

There is not enough research on bulking to determine the number of additional calories to aim for, and this may just vary from person to person.

Genetic factors that influence metabolism will also help determine a persons target number of daily calories.

However, one 2015 review of the scientific literature found that male competitive bodybuilders typically consume 2,3905,736 calories per day.

There is a lack of evidence about the most beneficial type of diet during a bulking phase. However, increasing carbohydrate and protein intake is a common strategy.

A 2014 review found that increasing protein intake may be beneficial. It concluded that consuming more than 2.2 grams (g) of protein per kilogram (kg) of body weight per day could improve body composition.

Some bodybuilders reduce fat intake during the bulking phase.

The results of a 2019 study suggest that successful bodybuilders tend to consume around 0.6 g of fat per kg or 1.3 g per pound of body weight per day.

The goal of bulking is to maintain a calorie surplus in order to build muscle. However, it is still essential to maintain a healthful diet.

Some people may be tempted to increase calorie intake with highly processed foods and snacks, but an unhealthful diet has the same consequences during bulking as at any other time.

People who bulk may develop poor nutritional habits, which can increase the risk of health problems over time.

Specifically, poor nutrition increases the risk of:

Also, bulking typically leads to an increase in body fat. Noticing this may cause a person to stop bulking before they see the benefits.

In some cases, people find it hard to move from a bulking to a cutting phase. Because bulking increases the appetite, switching to a calorie-restricted diet may be uncomfortable.

A bulking phase may help a person increase their muscle mass.

People new to strength training rarely require bulking to build muscle, as they typically build muscle quickly.

However, more experienced bodybuilders require additional calories to achieve this effect.

A person should eat a typical, healthful diet while bulking.

Still, during the bulking phase, people tend to consume more carbohydrates. Healthful carbohydrates include:

Healthful sources of protein include:

Some people also take supplements while bodybuilding. For example, protein powder provides one way to increase daily protein intake with fewer calories.

Caffeine and creatine are other supplements that may improve muscle performance. These are also ergogenic, meaning that they enhance energy production.

Avoid foods that provide more calories but little nutrition. Consuming large amounts of these foods will increase excess body fat during bulking and may even interfere with performance.

Try to avoid:

Bulking is a phase in the bodybuilding cycle that involves consuming excess calories to build muscle. People tend to consume additional protein and carbohydrates in this phase.

Afterward, a person tends to enter a cutting phase to burn the excess fat that builds up during a bulk.

During bulking, avoid foods that are high in calories but provide little nutrition, because these foods can still have negative health consequences and may interfere with training.

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Bulking: Definition, how to, and safety - Medical News Today

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He faces angry Conservative backbenchers, a resurgent opposition and struggled on Tuesday to clarify his own governments lockdown rules, yet Boris Johnsons fortunes on another front would seem to be still hanging in the balance: the battle of the bulge.

On the basis of figures cited by the prime minister during a question and answer session after a speech in Exeter, he had a BMI (body mass index) of 34.9 earlier this year when he was treated in hospital for Covid-19.

Had he used the NHS BMI calculator to arrive at that figure, it would have told him that he should start by losing 5.4kg (12lbs) by cutting his calorie intake to a recommended level of 2,178-2,800 kcal.

Despite struggling with other questions at the end of his speech on adult learning, Johnson was in bullish mood when asked on Tuesday what advice he would give to others about recovering from Covid-19 and if he could reassure some of his worried MPs that he had fully recovered.

I am fitter than a butchers dog thanks basically to losing weight, replied the prime minister, after saying that the phenomenon of long Covid clearly existed.

I hesitate to give anybody any advice but losing weight is a very good thing to do when you reach 17st 6lbs (110.7kg), as I did at the height of about 5ft 10in (177.8cm). Its probably a good idea to lose weight and so thats what Ive done. I feel much, much better.

The figure of 34.9 was arrived at on the basis of providing details such as Johnsons gender, ethnic group and age at the time when he fell ill with coronavirus (55).

Launching a drive in July by the government to reduce obesity levels in the UK, Johnson said he too fat when he was admitted to a London intensive care unit.

A regime that involved starting the day by going for a run with Dilyn, the dog he keeps with his fiancee, Carrie Symonds, had helped him to lose at least a stone.

But Johnson would still be classed by the NHS calculator as overweight even if he had lost a further two stone and was active for between 60 and 150 minutes a week.

A butchers dog perhaps, but one with a BMI of 28.9 and in need of continued walkies.

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Is Boris Johnson really 'fit as a butcher's dog'? - The Guardian

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Since the start of quarantine, the internet has been flooded with social media posts and articles disparaging weight gain during the pandemic, birthing the term "the Quarantine 15."

According to Dr. DeAun Nelson, those posts and articles aren't helping anyone.

"Quarantine 15I hate that term," says Nelson, a Portland naturopathic doctor and educator, about weight inclusivity in medicine and the host of the podcast Do No Harm, which is about removing weight stigma from health care. "It's OK if you gain a little weight."

When people feel desperate for a sense of control over their life, a diet can feel like an answer.

"We have the expectation that we have control over all our health," says Nelson. "Weight is certainly something that people assume that everyone has complete control over and could be put in a 'normal' [Body Mass Index] category if they just tried hard enough. That's not accurate and that's not real."

It's a difficult conversation to broach because it initially seems counter to much of what we've been taught. Public health messaging often lacks nuance, and conversations about fully divesting from diet culture require a lot of nuance. Plus, it requires unraveling assumptions created by classism, medicalized racism, and misconceptions about mental health.

But the idea that weight isn't the best indicator of health is backed by a growing body of research, and slowly gaining mainstream recognition.

"People come in a wide range of bodies," Nelson says. "If everyone is given wider access to taking care of those bodies, we would all be better off."

As something of a crash course in health without weight loss, we asked Nelson about the biggest misconceptions around weight and health, and why you shouldn't worry about the Quarantine 15.

1. Its normal to gain weight during a global crisis.

Quarantine has altered entire lives, including exercise and eating habits. Stress can also lead to weight gain or weight loss. "With all the things that have been going on in 2020, everyone's body is going to respond a little differently," says Nelson. "Recognizing that everyone's body feels the stress a little differently and saying, 'I might gain a little weight, I might lose a little weight, I might stay the same, I'm not sure. I'm not worrying about the weight so much, I'm worrying about the things I do have the capacity for to take care of myself.'"

Many of us are also struggling to take care of ourselves, dealing with exacerbated mental health problems or extra financial insecurity. "A lot of us in the regular world do have a lot of capacity to do a lot of stuff every day," she says. "Most of us just don't have that. We have other worries that are taking much more space in our brains, and so being able to recognize this is the capacity I have."

2. Weight is not the best way to determine health.

Weight is not a significant health indicator, says Nelson. Even when we see weight change due to behaviors, very often when we look at it, it is the behaviors that are making the health changes, not the weight itself. Theres certainly people who make health changes whose health improves but their weight doesnt change, and theres some people who can gain weight and actually be healthier.

Getting rid of the stigma around weight is part of public health in and of itself. "Definitely, systematically, we have issues with people with larger bodies, and we have expectations and assumptions that we make around those folks, and that does directly affect the health of everyone in larger bodies," says Nelson. "Having access to medical care, not being stigmatized against in that care, not being stigmatized against in jobs, things like that. Those are all things that I can't individually change, but I can get together with other individuals and start working on change."

3. Lifestyle diets are still diets.

The fact that fad diets and crash diets are unhealthy and don't lead to long-term weight loss has recently gained mainstream acceptance. Diets can lead to patterns of restrictive and binge eating and slower metabolism, essentially triggering your body's famine responses. But Nelson says that conversations about why "diets don't work" often don't include plans like keto or paleo that are branded as a "lifestyle changes" but are still concerned with weight loss.

"You kind of have to look at the lifestyle change that's being purported, especially if it's a program, and try to determine, 'Am I being told to restrict something?'" says Nelson. "Is 'healthy' being couched in a weight loss manner? Is 'feeling good' subtly indicating that I'm going to be feeling good because I'm smaller than I was before?"

Of course, that doesnt mean that there is no such thing as a positive lifestyle change, or that eating more fruits and vegetables isnt a good thing.

"But then they can also eat the foods that are considered taboo, like sugary foods or starches, non-vegetable carbohydrates," says Nelson. "If you're eating all of that and making sure you're eating plenty of fruits and vegetables and a variety of foods, that can be a lifestyle change that's supportive of health, if you're not restricting calories and you're not trying to exercise off all your calories."

4. Eating mac and cheese at 2 am can be an act of health.

At a time when most of us are thrown off our usual routines and consumed by feelings of uncertainty, it's expected that people will latch on to any comforts they can. In a sense, eating a big bowl of mac and cheese, sugary cereal or whatever your comfort food of choice happens to be can be an act of health, especially if you haven't had the time or mental energy to eat enough throughout the day.

"It can also be anti-health," says Nelson. "It depends on why you're eating it." But mental health influences physical health, so regardless of why you're eating what you're eating, beating yourself up about it isn't going to help.

"Especially now, being able to have some self-compassion is ultimately going to be more beneficial than anything we put into our mouths," she says. "Stepping away from that perfection that a lot of us feel on a regular basis and saying, 'This is not perfect, nothing's going to be perfect, and certainly right now nothing's going to be perfect,' and being as OK with that as we can."

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Dr. DeAun Nelson Wants to Change How We Think About Weight and Health Care - Willamette Week

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