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11 Best Fruits for Weight Loss – Lose Belly Fat With Food – menshealth.com
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If youre trying to drop a few pounds, you likely already know the satisfying powers of lean protein and the filling properties of fiber. You're probably hip to grilled chicken breast and steamed broccoli (and maybe even getting pretty sick of them.)
And maybe you've even heard "experts" telling you that you should stick to those lean proteins and vegetables while avoiding fruit, which contains sugar and sugar, these so-called experts argue, makes you fat.
Don't listen to those people.
Fruit is great for weight loss. In fact most have a high water content which also helps with satiety and fullness, says Maggie Michalczyk, M.S., R.D. Sweet fruits are also great to swap in for higher-calorie desserts when youre looking to lose weight, too.
So, for these picks, youre totally able to enjoy them as part of a healthy weight loss routine and incorporate them into meals and snacks. The bottom line here is that fruit is great to incorporate into your diet when you're trying to lose weight because it contains beneficial nutrients like vitamins, minerals, and fiber. Plus, they're loaded with antioxidants for very few calories, says Michalczyk.
As a general rule, stick with one serving of fruit at a time and choose these 11, which happen to be the highest in nutrient density and best for weight loss.
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Pineapple is bursting with many vitamins and minerals and is a great fruit to satisfy your sweet tooth. Snack on pineapple for more vitamin C, manganese, and antioxidant power, she says. Add to smoothies or make a pineapple granita for a cold treat.
Watermelon is 92 percent water. Its water helps to fill you up, plus you're getting the antioxidant lycopene, which can be protective of prostate cancer in men, she says. Plus, watermelon is refreshing during the warmer months and goes well in pretty much any dish. Make a simple salad with mint and feta, topped with a drizzle of olive oil.
You often hear about the grapefruit diet as a means to lose weight, but is it effective? While grapefruit won't suddenly melt fat away, the water content of grapefruit can help you to feel fuller, she says. Eat half a grapefruit for breakfast with a bit of honey and Greek yogurt.
One pear contains six grams of fiber, making pears a great fruit to help keep you full, help you to eat less, and hopefully lead to weight loss, she says. Pears are also a good source of potassium, an important mineral for active muscles, she explains, so enjoy it after a tough workout in a salad or with some nut butter.
Technically a fruit, avocados are great for weight loss because they contains healthy fat. That fat can help keep you fuller for longer. While it's not a low-calorie fruit, its fat content, along with healthy monounsaturated fat, is great for your heart and avocado contains vitamin E and potassium, she says. Try some a post-workout smoothie.
Blueberries are a good source of fiber, helping with fullness and they make for a great snack, perfect for adding to oatmeal or a smoothies, and are easy to take on-the-go, she says. Plus, they have antioxidants to improve your heart health and protect your skin.
These berries are a great source of fiber. They contain eight grams of fiber per cup, which will help to keep you full, especially if you pair them with a source of protein like nuts, or nut butter, she says.
"Low in calories, and high in nutrients, strawberries are a great addition to your diet if you're trying to lose weight because they will help to satisfy your sweet tooth with their natural sweetness," she says.
Oranges are a low-calorie fruit that contain lots of vitamin. "They're hydrating, tart, and make for a good snack paired with a source of protein that will fill you up," she says. Pair them with chicken in a salad.
"These are a good fruit for weight loss because of the fiber they contain, but be sure not to skip the skin. Their skin is where most of their fiber is found," she says. Pairing an apple with hard-boiled eggs or a meat stick makes for a good snack that contains protein and fiber that will fill you up and prevent you from snacking on unhealthy things as you're trying to lose weight.
"Mangoes are another good low-calorie fruit to add to your diet when trying to lose weight since they contain fiber, vitamin C, and folate, she says. Add one to a post-workout smoothie or have as a snack with a source of protein for a satiating and nutrient-dense snack.
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11 Best Fruits for Weight Loss - Lose Belly Fat With Food - menshealth.com
Ex-UFC star Sonnen says he dropped 17lbs in ONE day in drastic weight-loss and secret trick is taking salt – The Sun
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FORMER UFC fighter Chael Sonnen revealed he once cut 17lbs in ONE day to drastically make weight and revealed his secret trick was taking salt baths.
The former middleweight title challenger recalled the UFC approaching him with a fight offer, which left him with just 20 days to prepare.
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But Sonnen's biggest battle would come in dropping weight, as he started his training camp over two stone his fighting limit - and left himself 1st and 3lb to lose in just 22 hours before the weigh in.
Sonnen told ex-NFL star Pat McAfee: This is one of the most difficult things Ive ever done in my life.
"I got a call on short notice, I was headed to the gym, and they said, Hey, can you fight in 21 days?
Well that means the weigh-in was in 20 days. I said yes but when I got to the gym the first thing I did was I got on the scale and I was 36.2 pounds over.
This was a very daunting task just over 36 pounds in 20 days.
"I got it off. This is 10 years ago, I remember it like it was yesterday.
I had to lose 17 pounds (8kg) in 22 hours.
"Now that said, I was fully hydrated and there are even things you do with the water load to try and lose weight, where you will drink a lot, three gallons (11 litres) in one day, for example, of water.
You do sweat very easily and so 17 pounds maybe wasnt quite as hard as it sounds like it was, but those final five pounds were sure difficult.
And Sonnen revealed roasting hot baths filled with salt was his ticket for shrinking down to make weight.
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He added: You need that water hot, you cover your body in whats called Albolene.
"Thats just a make-up remover but it opens up your pores, and then your pour four bags of Epsom salt.
Thats the real trick to this is the salt. You go sit in the salt and just like a slug, that salt will pull that water out of you.
It will drain you like you wouldnt believe. You wont have any energy, its very difficult.
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Ex-UFC star Sonnen says he dropped 17lbs in ONE day in drastic weight-loss and secret trick is taking salt - The Sun
Weight Loss: 5 Bed time habits that will help you to hit your goals – PINKVILLA
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Weight Loss Tips: These bedtime aka nighttime habits may boost your metabolism and finally help you to achieve your goals.
Hitting weight loss goals can be a task for several as there are many factors that come into play. Even after following a healthy diet and rigorous workout daily, many suffer weight loss plateau and other issues. And when the weighing machine won't budge it can be disappointing. So, instead of losing hope and mind over not losing weight, one should keep working on it by following hacks. Today we are talking about certain night time aka bedtime habits that may help you to achieve your weight loss goals.Did you know during the night time our body burns around 300-400 calories?
Yes, you read it right! This is the amount of energy you spend after an hour's run. As per studies and researches, quality sleep can actually lead to weight loss just like any other weight loss tool we follow. To make sure to lose weight as you sleep literally, there are certain good night time habits you should follow as they amp up your metabolism. We have compiled some tips that will be really helpful for achieving your weight loss with fewer efforts.
1. Cold bedroomAs per experts, one should try to have a bedroom temperature around 18C at night as the same helps to boost your metabolism. According to studies, a cooler environment activates the beige fat cells, which are responsible for thermoregulation. When you sleep in a colder environment or naked, your body starts burning more energy to maintain heat.
2. Go to bed and wake up at the same timeAre you having an unregulated sleep schedule then the same could be the reason for weight gain or why you are not losing extra kilos. The hormone melatonin tells us when to go to bed and later beige fat cells gets activated. If you are not sleeping and getting up on time, the melatonin production will also be inconsistent and the same will affect your sleep. The next day you will feel tired, and jaded as you didn't get proper rest and you will end up craving high-calorie snacks.
3. Don't use gadgets during bedtimeExcessive light from the gadgets can also disrupt the sleep cycle and quality of sleep. Several studies have proved that blue light which is emitted from gadgets and smartphones delays melatonin production. And that's why you take a longer time to fall asleep and you wake up tired. Try to not use gadgets around 2 hours before your bedtime. And make sure to put them in night mode.
4. Vital foods to eat at nightUsually one should not snack during bedtime, considering our body has low metabolism and other factors. But if you are very hungry then you can reach out for healthy foods which are rich in protein. Protein-rich foods increase your metabolic rate and help in muscle growth. You can also drink certain types of tea that can help you lose weight at night. Natural herbal teas including cinnamon, peppermint and chamomile reduce appetite, improves digestion and relax your nerves among others.
5. Resistance trainingPhysical exercise before bed can help to reduce stress and boost your metabolism. Both cardio and aerobic workouts are good, however, resistance training is the best one as that helps you to burn fat. Swimming or weight lifting is the best night time physical activity as they don't work you up too much but at the same time, it will lead to calorie burn even while you are asleep.
So, add these rituals and make sure to follow your daily regime of exercise and healthy eating and soon you will finally go past weight loss plateau or any other hurdles that have been stopping you to lose weight aka fat.
ALSO READ: Weight Loss: 5 seeds that can help to torch down those fats
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Weight Loss: 5 Bed time habits that will help you to hit your goals - PINKVILLA
Weight Loss Tricks: The Five Things Nutritionists Force You To Do Daily To Reduce Abdominal Fat And Lose Weight – Explica
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Losing weight is something that, especially at this time of year, haunts many. Almost half of the population has ever thought about or even had the bikini operation to lose weight. But How can it be done? There are two keys that you have to keep in mind: you have to fall into a caloric deficit (spending more calories than you enter) and you must follow the advice of a nutritionist: only the experts know what they have to do. These professionals (we already told you) are going to force you to do these five things daily to lose weight and reduce abdominal fat.
Forget sugar
Banish it from your diet. It will not bring you anything good and you have many substitutes (in this link we will tell you some). If you get used to it, its easy to drink coffee without sugar or saccharin and enjoy a salty breakfast, never sweet. For this, what you have to do is prepare breakfast the day before.
Let go of alcohol
Not a drop. Dinner with water and forget all those liquid calories that make you never achieve your goal. Go to the zero range of soft drinks It can also be a good option to value.
Eat natural food
The fashion of real food is here to stay. The large number of nutritionists who in recent months have tried to promote diets based on real food has meant that some products that have become fashionable are even sold out in supermarkets. Try not to abuse the ultraprocessed and you will already have a lot of livestock when it comes to falling into the famous caloric deficit.
Move 15,000 steps a day
The World Health Organization ensures that you have to move at least 15,000 steps every day to be healthy. But you should give even more. Challenge yourself to gradually increase that number of steps. This way you will achieve it without any effort. Remember that there are habits that you can change in your day to day and that will help you. For example, leaving the car a little further from your workplace and forcing yourself to take a few steps.
Walk after lunch and dinner
It is the Italian trick to lose weight. Walking 15 minutes after lunch and dinner to lose weight is more than necessary. It will also help you to digest and have much more used meals. Remember that the important thing is to be healthy not to lose weight.
Read More..What golfers need to know before returning to the gym – Golf.com
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By: Rachel Bleier June 14, 2020
As businesses begin to reopen, make sure you know how to keep yourself safe at the gym.
Its been three months since the country shut down in an effort to flatten the curve and reduce the spread of the coronavirus. In that time, many of us have done our best to ward off packing on the quarantine 15 to varying levels of success.
Regardless of whether you want to lose weight or move weight, returning to the gym presents its own challenges in the age of Covid-19. Challenges so vast, the CDC released guidelines on how to best balance your desire to work out with your desire to stay healthy.
Among the recommendations to stay healthy while you get sweaty are the following:
1. Keep it clean: Wipe down machines and equipment with disinfecting wipes, and use hand sanitizer.
2. Locker room etiquette: Know that locker rooms might only be open so people can use the bathroom and wash their hands.
3. Face masks work: Wear a mask during low-intensity workouts and when interacting with others.
4. Take it outside: Consider doing any vigorous exercise outside.
5. Sharing is not caring: Avoid sharing items like resistance bands or weight-lifting belts that cannot be cleaned between each use.
6. No contact: No high-fives or elbow bumps.
7. Solo workouts are best: Limit your number of indoor group fitness classes.
8. Keep social distancing: Maintain 6 feet of separation in areas that may lead to close contact, including weight rooms and fitness studios.
In addition to tweaking how you work out, consider adjusting when you work out. Zenreach is a marketing company that tracks trends in consumer foot traffic patterns for retailers, restaurants and yes, gyms.According to their research, foot traffic at gyms is down 78 percent year-over-year, largely due to the increased risk of exposure to germs.
Zenreachs research also suggests that the safest days to go to the gym are Sunday and Monday, particularly before 8 a.m. But if youre not a morning person, fear not. If youre still going to hit the gym on a Sunday, but cant wake up at the crack of dawn, focus on squeezing in your workout as early as you can manage.
If youre looking to schedule a rest day, Thursdays and Saturdays are preferable. These days generally see the most activity of any during the week. Early Saturday afternoon, from 11 a.m. through 2 p.m., is when gyms are at their most crowded overall.
So if youre going to hit the gym, a good rule of thumb to follow is the earlier, the better both earlier in the week and earlier in the day (if you can manage). These strategies will help you avoid crowds and add an extra layer of precaution to keep you safe.
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What golfers need to know before returning to the gym - Golf.com
Weight Loss: 5 seeds that can help to torch down those fats – PINKVILLA
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Weight Loss: The addition of certain foods such as these nutritious seeds can actually help you to lose weight. Read on to know more.
Being overweight is a big concern for many not only because it impacts our appearance but how it is linked to several life-threatening diseases. A sedentary lifestyle and poor eating habits are two major reasons of weight gain. We know that a healthy way to lose weight is to train daily (cardio, resistance, and HIIT workout among others) and eating healthy (nutritious food in the right amount). Even after following these two, there are people who still struggle to lose weight. There are several factors that could be hindering the same such as weight loss plateau, poor stress management, poor sleep cycle and health disorders among others.
But one should not lose hope and keep following the weight loss regime. Today we are sharing how seeds can help you to lose weight. Yes, you read it right! We eat fruits and discard the seeds but you should know that certain seeds are very healthful and can even aid to lose weight. If you are interested to know more, then read on and include these five seeds in your diet.
1. FlaxseedsFlaxseeds are packed with several nutrients which not only aid in weight loss but also overall health. They are one of the best sources of soluble mucilaginous (gum-like) fibre that can lower bad aka LDL cholesterol in the blood, balance blood sugar level and act as a hunger suppressant. The seeds are also one of the best plant-based sources of protein. For the unversed, protein is very important for weight loss, as it boosts metabolism, help in muscle-building, increase levels of appetite-reducing hormones and reduce levels of the hunger hormone called ghrelin. In addition to all this, it is low in starch, sugar and calories.
2. Chia SeedsJust like flax seeds, chia seeds are also a superfood and should be in your diet even if you are not following any weight loss program. They are loaded with protein, fibre, magnesium, potassium, iron and are low in fat. You can sprinkle them on salads, soups, smoothies and muesli/oatmeal among others or prepare chia pudding.The seeds help to suppress your appetite, tackles bloating and leave you energised for longer.
3. Pumpkin SeedsPumpkin seeds are densely packed with protein and fibre which keeps you satiated and your cravings will be lesser. They are also a good source of zinc that helps to boost our metabolism naturally. They are also known for their high fibre content. For the unversed, fibre is very vital for our gut and digestive system including regular bowel movements. And better digestion leads to weight loss eventually.
4. Sesame SeedsSesame seeds are quite commonly used in Indian cuisine. They are packed with fiber, zinc, magnesium, calcium and vitamin E among others. The seeds also help to rev up metabolism. The best part is that they have wonderful taste and aroma. As per reports, you can consume around 15 to 25 grams of sesame seeds per day.
5. Watermelon SeedsWe often discard them away but you should know that they are a high source of macro, micronutrients and bioactive compounds.They are chockfull of important nutrients such as protein, calcium, potassium, and zinc among others. The PUFA along with fiber reduces the risk of heart disease, keeps blood sugar in check, and boosts immunity. You can eat them raw or simply sun-dried. You can add them in salads, muffins, baked goodies and sauces among others.
ALSO READ: Weight Loss: Try these 1 spoon hacks and lose extra fat
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Weight Loss: 5 seeds that can help to torch down those fats - PINKVILLA
Im frustrated by my boyfriends compulsive eating – The Guardian
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The dilemma When my boyfriend and I first met I was attracted to his open, unrestrained nature. In general, I am still attracted to these qualities in him; however, I have become increasingly frustrated with his unrestrained relationship with food.
When I was growing up, my mother was always trying to lose weight. Consequently, I am body-conscious, eat well and exercise regularly. My boyfriend eats compulsively often using food to combat tiredness or uncomfortable emotions and he also binge-eats in secret. I find evidence of this under the bed and under car seats, and feel frustrated by his self-sabotage. Im sure that my own inherited fears surrounding weight gain also play a role in my frustration with him.
My boyfriend is aware of his issues and we have spoken about them on occasion. I resolved some time ago not to try to control his eating or his body; however, I nonetheless find myself growing frustrated by his lack of self-control and even find myself distancing myself from him emotionally when he has been overeating or binge-eating, which ultimately leaves me feeling despondent. I want to respect that he is on his own journey where food is concerned. Do you have any advice that might help me to let go and stop getting so frustrated with him?
Mariella replies First of all, let me state the obvious: its not about the food. As youve already recognised, you cant and mustnt become too embroiled in his personal struggles and certainly not without professional help. Id urge you both to seek advice from any of the many organisations who are skilled in dealing with eating disorders, including the NHS, Beat and the National Centre for Eating Disorders.
You recognise that whats triggering your frustration may be your own experiences gained from watching your mother, so your focus is on keeping control, and balancing your diet to maintain your perfect level. That over-keen awareness is itself a form of disorder. Ironically your boyfriend represents what you dont want to be, which makes me wonder why you chose him. Maybe you recognised something familiar in him and by the time you identified what it was you were already hooked. Hopefully, despite feeling judgmental, youre also aware that your boyfriends addiction is coming from a similar place, despite manifesting differently.
Food is never the problem, whether we cant stop eating or we cant bear to; its our emotions that were struggling to manage. Theres also the issue of control and the lack of it. Some of us witnessing those who struggle to restrain their impulses are triggered into a response that is far more judgmental than sympathetic. I once had a boyfriend perfect in many ways apart for his inability to choose a drink in a restaurant. I promise thats not a joke. In the course of any meal hed start with a coffee, then perhaps an orange juice, then a Coke, or a tea and perhaps a glass of wine thrown in for good measure. Id sit opposite him, paralysed with embarrassment as he called the waitress over yet again. In retrospect I understand that his tendency toward depression, diagnosed later, which made him appear brooding, interesting and Heathcliff-like to my 20-something self, was directly linked to his inability to make choices that satisfied him. Back then, though, I was way too close to my own childhood dysfunctions to empathise with his. Instead it eventually drove us apart. Now Id hope some inquisitiveness as to the root cause of his struggles and a degree of empathy would replace the swift judgment I was guilty of back then.
If youve grown up witnessing an addiction or mental health issues in any form you often seek out whats familiar in those youre attracted to. Your boyfriend is trapped in a cycle of self-punishment and Id like to know why. Gorging or starving is an impulse that comes from the same place as all other forms of self-abasement, from sexual addiction to self-harm, and is invariably an expression of something darker and deeper.
So your man is damaged goods, thats for sure but, then again, who isnt? I think it sometimes helps when an issue sits right in front of your eyes, as it does in this case, so you can at least drag it out into the light and discuss it. Before you decide whether thats a journey you want to embark on with your boyfriend, you need to look to yourself and try to understand why his issues were initially part of what attracted you to him. Its up to you to decide whether your desire for this man is built on deep-rooted ancient rubble thats liable to crumble under pressure, or on solid impulses that will hold steady while you work to discover what truly drives his hunger. Then, of course, theres his willingness to go on that difficult trek through the past with you.
If you have a dilemma, send a brief email tomariella.frostrup@observer.co.uk. Follow her on Twitter@mariellaf1
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Im frustrated by my boyfriends compulsive eating - The Guardian
Slaton Sisters now: TLCs 1000 LB sisters are here after there weight loss, Read more – Republic World – Republic World
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TLCs 1000-Lb Sisters aired onJanuary 1, 2020, and it revolves around the Slaton Sisters - Amy and Tammy Slaton. Amy and Tammy, weigh 406 and 605 pounds respectively. Their weight together adds up to a total of 1000-Lb, hence giving the show its name. After facing numerous physical and mental health issues, the sisters decided to lose weight, to be able to get bariatric surgery. Through the show 1000-LbSisters, TLC covers the journey of their weight loss.
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1000-Lb Sisters has 6 episodes, all of them featuring the Slaton Sisters. Even as the TLC show ended, the 1000 pounds sisters were not allowed to share the pictures of their progress with the audiences. But after the last episode of the season was released, the audiences could see the incredible progress that the sisters had made.
ALSO READ |Kranti Redkar shares her postpartum weight loss picture, urges women to be patient
Amy Slaton lost 100 lb and her weight came down to 306 Lb. Shealso came one step closer to her goal, of getting pregnant and having a baby with her husband Michael Halterman. When Amy visits her Gynaecologist after her weight loss, she is informed thatthe excessive fat cells in her body are creating huge amounts of estrogen. This, in turn, is leading to her ovaries not functioning properly. Amy claims that she is aiming to lose more 100 LB, upon this, the Gynaecologist informs her that within 6 months, she can start trying to get pregnant.
ALSO READ |James Harden's remarkable weight loss during NBA lockdown period leaves fans stunned
Tammy who previously weighed 605 LB, lost 50 LB and moved out of her sister Amys house. She gets her own place through its closely to Amy and Michaels place. In the beginning of the show, Tammy didnt have enough confidence to go to a store by herself. But after losing weight, she goes to a store alone for the first time in 10 years. However, she is still using a walker. Both sisters are still on their respective weight loss journeys even as the show ends. Theyhave both claimed that they feel more confident now.
ALSO READ |Adele 'embarrassed' about the new-found attention over her whopping 7 stone weight loss?
At the end of the show, the 1000 pound sisters revealed, that they had cut sugar completely off from their diet. They also made healthier versions of their favourite food such as Cauliflower Mac and cheese. Amy revealed that she started dancing and going on walks with Michael, while Tammy enjoyed swimming. The Slaton sisters also tell us how they had started to put on weight. The sisters said that they had rapidly started gaining weight after their father passed away. Their mother had to work multiple jobs to be able to afford food and shelter. Because of their financial challenges they could only afford microwaved and unhealthy meals. It was in middle school when their weight started to become an issue.
ALSO READ |Adele's weight loss transformation leaves netizens divided, trainer comes to her defence
The sisters also revealed their reason for wanting to lose weight. Amy revealed that she wanted to get pregnant, which is what drove her to lose weight. While Tammy was struggling with her mental health and had attempted suicide once. Her desire to live a longer and healthier life drove her to lose weight.
Get the latest entertainment news from India & around the world. Now follow your favourite television celebs and telly updates. Republic World is your one-stop destination for trending Bollywood news. Tune in today to stay updated with all the latest news and headlines from the world of entertainment.
Read More..26 Weight Loss Tips That Are Actually Evidence-Based
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The weight loss industry is full of myths.
People are often advised to do all sorts of crazy things, most of which have no evidence behind them.
However, over the years, scientists have found a number of strategies that seem to be effective.
Here are 26 weight loss tips that are actually evidence-based.
It is often claimed that drinking water can help with weight loss and thats true.
Drinking water can boost metabolism by 2430% over a period of 11.5 hours, helping you burn off a few more calories (1, 2).
One study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didnt drink the water (3).
Eating whole eggs can have all sorts of benefits, including helping you lose weight.
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours as well as lose more weight and body fat (4, 5).
If you dont eat eggs, that's fine. Any source of quality protein for breakfast should do the trick.
Coffee has been unfairly demonized. Quality coffee is loaded with antioxidants and can have numerous health benefits.
Studies show that the caffeine in coffee can boost metabolism by 311% and increase fat burning by up to 1029% (6, 7, 8).
Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee. That will completely negate any benefits.
You can shop for coffee at your local grocery store, as well as online.
Like coffee, green tea also has many benefits, one of them being weight loss.
Though green tea contains small amounts of caffeine, it is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning (9, 10).
Although the evidence is mixed, many studies show that green tea (either as a beverage or a green tea extract supplement) can help you lose weight (11, 12).
Green tea is available at most pharmacies, health stores, and grocery stores, as well as online.
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating.
Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction (13).
Additionally, it may reduce the loss of muscle mass typically associated with low-calorie diets. However, higher-quality studies are needed before any stronger claims can be made (14).
A fiber called glucomannan has been linked to weight loss in several studies.
This type of fiber absorbs water and sits in your gut for a while, making you feel more full and helping you eat fewer calories (15).
Studies show that people who supplement with glucomannan lose a bit more weight than those who don't (16).
You can find glucomannan supplements not only at vitamin shops and pharmacies but also online.
Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much.
Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease (17, 18, 19).
If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta.
Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity (20, 21, 22).
If you're going to eat carbs, make sure to eat them with their natural fiber.
If you want to get all the benefits of carb restriction, then consider going all the way and committing to a low-carb diet.
Numerous studies show that such a regimen can help you lose 23 times as much weight as a standard low-fat diet while also improving your health (23, 24, 25).
Using smaller plates has been shown to help some people automatically eat fewer calories (26).
However, the plate-size effect doesnt appear to affect everyone. Those who are overweight seem to be more affected (27, 28).
Portion control simply eating less or counting calories can be very useful, for obvious reasons (29).
Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight (30, 31).
Anything that increases your awareness of what you are eating is likely to be beneficial.
Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry.
Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs.
Taking probiotic supplements containing bacteria of the Lactobacillus subfamily have been shown to reduce fat mass (32, 33).
However, the same doesnt apply to all Lactobacillus species. Some studies have linked L. acidophilus with weight gain (34).
You can shop for probiotic supplements at many grocery stores, as well as online.
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly (35, 36).
However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness (37).
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health.
It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease (38, 39).
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode (40, 41).
The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass (42, 43).
Of course, it's important not just to lose fat you also want to build muscle. Resistance exercise is critical for a toned body.
Fiber is often recommended for weight loss.
Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term (44, 45).
Vegetables and fruits have several properties that make them effective for weight loss.
They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling.
Studies show that people who eat vegetables and fruits tend to weigh less (46).
These foods are also very nutritious, so eating them is important for your health.
Sleep is highly underrated but may be just as important as eating healthy and exercising.
Studies show that poor sleep is one of the strongest risk factors for obesity, as its linked to an 89% increased risk of obesity in children and 55% in adults (47).
A recent study found that 19.9% of people in North America and Europe fulfill the criteria for food addiction (48).
If you experience overpowering cravings and can't seem to curb your eating no matter how hard you try, you may suffer from addiction.
In this case, seek professional help. Trying to lose weight without first combating food addiction is next to impossible.
Protein is the single most important nutrient for losing weight.
Eating a high-protein diet has been shown to boost metabolism by 80100 calories per day while shaving 441 calories per day off your diet (49, 50, 51).
One study also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% while cutting desire for late-night snacking in half (52).
Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.
If you struggle to get enough protein in your diet, taking a supplement such as protein powder can help.
One study showed that replacing some of your calories with whey protein can cause weight loss of about 8 pounds over time while increasing muscle mass (53).
Whey protein is available at most health stores and online.
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet (54).
For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving (55).
Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke (56).
Eat whole fruit, but limit or avoid fruit juice altogether.
One of the biggest problems with diets is that they rarely work in the long term.
If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (57).
Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.
Weight loss should then follow naturally.
Your brain may take a while to register that you've had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss (58, 59).
Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal (60).
These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to each bite.
Numerous techniques can aid your weight loss goals.
Some of the above tips are purely dietary, involving eating more protein or cutting back on added sugar.
Others such as improving sleep quality or adding a workout routine are more lifestyle-based. For example, chewing more slowly is one step you can take to institute mindful eating.
If you implement a handful of these tips, you'll be well on your way to your weight loss goals.
Originally posted here:
26 Weight Loss Tips That Are Actually Evidence-Based
Forget the gym: St Andrews study finds weight loss and muscles don’t work out for the opposite sex – The Times
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Pumping iron and pounding the treadmill may not boost your sex appeal after all, according to a Scottish study that suggests efforts to achieve the perfect body are misguided.
New research suggests that many women favour slim and less muscular men, which may surprise many of Britains gym fanatics.
The study, by St Andrews University, also found that men generally prefer a woman with a fuller figure.
Academics claim that the findings, published in the British Journal of Psychology, challenge commonly held notions of attractiveness in western societies and could help to tackle body image and eating disorders that have risen in recent years.
For the St Andrews study, 169 heterosexual men and women aged between 18-31 were presented with images of male and female
Original post:
Forget the gym: St Andrews study finds weight loss and muscles don't work out for the opposite sex - The Times