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Yoga for weight Loss: best yoga poses to burn fat and tone Up – Women’s Health UK

Posted: July 16, 2022 at 1:58 am

When you think of doing yoga for weight loss (or more likely fat loss, if we're getting technical), do you wonder whether it'll actually work or not? Because, if you do, you're not alone. Most of the time when people want to change their body composition thoughts of resistance training, burpees and cardio workouts spring to mind, not... chair pose, right? (To be clear, those are good ways of losing body fat, just maybe not the right choice for you, if you're a Yogi.)

Well, don't dismiss doing yoga for weight loss just yet. If finding your flow and practicing yoga stretches is one of the ways you like to move, it could be a great way to lose weight well, too. There's more nuance to how best to go about it, as well as myriad other benefits well beyond body composition and body fat percentage.

So, we've called upon the experts to dish the details on how to hit your health goals in the most zen way possible and answer your most frequently asked questions. Winning.

Note: Many yogis would argue that if you're using yoga purely for weight loss you're not connecting with the true purpose of the movement - a spiritual practice founded on ancient Indian wisdom.

Short answer, yes. Regular movement and being in a nutrient-focused calorie deficit is the key to healthy weight loss and yoga can absolutely play a part in that. However, it's a much more holistic process than just calories in calories out: 'It creates a deeper awareness of your physical and mental state, linking the breath to the movement of the poses (asanas),' explains yoga teacher Alexandra Baldi, founder of Compass Chelsea.

'This deeper awareness creates mindfulness and a greater intuition with your body, two key factors essential for weight loss; whether it's making healthier eating choices or knowing when to pull back to prevent too much cortisol in the body, a serious detriment to weight loss,' she says.

And the science backs Baldi up: The stress hormone cortisol can be a major inhibitor to weight loss, as shown by a 2016 study of overweight women, published in the American Journal of Managed Care. The research showed that restorative sessions, or Yin yoga, can produce the same weight loss results over 12-weeks as other forms of yoga.

But how? Well, by lowering cortisol levels by regularly unwinding through a consistent yoga practice, the women were able to successfully lose body fat.

Keen to calm down? This 9-move relaxing yoga flow oughta do the trick. Read what happened when WH Health Editor Claudia Canavan took on her own yoga challenge.

When it comes to how frequently you need to be getting down to your yoga mat, we're taking our lead from Fi Clarke, head of yoga at FLY LDN, whose approach takes into account actual real life. Hallelujah.

'If you're on a mission to lose weight it's best to thinking holistically about your lifestyle that includes stress levels, diet, alcohol consumption and work-life balance. Your yoga practice should be considered as a way to switch off, connect with yourself and give you time to gain headspace and perspective. Once your nervous system is soothed and cortisol levels are low, your body is in a much better position to organically lose weight.'

That cortisol word again, hey. Seems our nervous systems have a huge role to play in healthy and sustainable weight loss. But, if you're already in a place where you feel ready to incorporate regular movement into your life, what's a good benchmark to aim for?

'My suggestion would be to practice between 3-5 times a week and within that, incorporate at least one restorative yoga practice,' says Clarke. 'Try to ensure you're taking daily walks to help stay mobile and to give you time around nature, as this will also positively affect your mindset and nervous system, too.'

However, and this is good to remember depending on what type of yoga you're practising, your body's ability to endure it regularly will be different.

For example, if power or rocket yoga is your jam, you might only be able to hack two or three classes a week due to the intense nature of the sessions. Yin yoga, on the other hand, depending on time restraints, you could probably do every single day without feeling strung out, sore or knackered.

'Stronger practices require a tremendous amount of body strength and enable you to stretch and move your body in ways that develop stronger and more defined muscles as well as causing fatigue,' Baldi explains. 'So, for more intense styles, like Ashtanga or Power Yoga which burn greater amounts of calories I recommend three to four times a week.'

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According to Baldi, focusing on dynamic practices such as Ashtanga and Power Vinyasa will help you burn calories efficiently as you work towards your healthy body composition goals.

'Ashtanga yoga is a dynamic and physically demanding practice that follows a set sequence of 26 poses designed to purify the body by generating heat,' she explains. 'Power Vinyasa Flow on the other hand is a fast-moving practice that creates deep internal heat whilst paying close attention to proper alignment with thoughtful and creative sequencing. The continuous aerobic flow and pace of the practice are what creates more calorie burn.'

According to Nike Master Trainer and yoga-extraordinaire, Leah Kim, sun salutations are the best place to begin as they're novice-friendly and stimulate the entire cardiovascular system. Brilliant.

'Sun Salutations are cycles of flowing postures, and you can increase the intensity and number of cycles to increase the physical challenge. Just make sure youre breathing as youre moving,' she advises.

As there are so many different types of yoga, there isn't anyone specifically who shouldn't practice yoga. However, there might be some mitigating factors that help you decide what's best for you and your body.

'If you're pregnant or have recently given birth, it's important to practice specific pre/post-natal yoga that ensure your body isn't in any compromising positions,' advises Clark. 'If you're returning from an injury or operation or you suffer from a condition that affects your blood pressure, it's important to take it slowly with any exercise as your body needs time to adjust, so something like Yin would be advisable over a more powerful practice.'

From the outside, it may seem to be mindful breathing and pigeon pose but you can make some serious yogi-strength gains too. Chaturanga a key sequence in Vinyasa builds upper body and core strength with frequent planks and press-up movements, while downward dog puts your shoulders to the test and chair pose sets your glutes on fire.

Maintain mind to muscle connection and move with intention to really ramp up the muscle strength.

Making some time for yourself amongst everything going on in your life could be just the break you and your mental health need. From being a space to release suppressed emotions, let go of the day or calm your nervous system and stress response down, the mental clarity found on your yoga mat could be the thing to keep you feeling stable amidst stormy seas.

'Practising breath and breath with movement will soothe your nervous system. We all seem to be in a state of hyperarousal, so, to function at our optimal, we need to balance the active state with rest yoga will help you to do that, says yoga teacher and founder of The Human Method, Nahid de Belgeonne.

'Yoga cultivates your awareness and studies have shown again and again that when you are fully engaged in something you are more likely to enjoy higher levels of contentment; it also helps you to reduce stress and increase your feelings of wellbeing and that leads to better sleep.'

So, to feel calmer, more in control, sleep better and more deeply, think about incorporating some daily zen into your life.

Yoga can help with mobility issues, lengthening and loosening fascia and allowing you to sink more deeply into movements than you've ever been able to before. Mobility improvements will depend on which style you choose to practice but, as Clarke recommends, try and switch up your vigorous flows with more calming styles too.

'A regular yoga practice will pull you out of your habitual posture, giving you a lean silhouette,' says de Belgeonne.

'It strengthens your muscles and keeps your joints healthy and mobile. It also pulls your internal organs, nerve system, lymph system and connective tissue into multi-dimensions to keep them resilient and efficient.' Whole-body health and all down to a little movement every day. We're into it.

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Eating leftover, reheated carbs can aid weight loss: nutritionist – Insider

Posted: January 27, 2022 at 1:55 am

Eating carbs as leftovers rather than hot and freshly cooked might help with weight loss , registered nutritionist Rhiannon Lambert told Insider.

When we eat carbohydrates, they are broken down in the gut and absorbed as sugar, which raises blood glucose levels.

However, when cooked carbs like pasta, potatoes, and rice are cooled, a type of fiber called resistant starch increases in the food, Lambert said.

"Resistant starch is the starch that resists digestion. It doesn't get digested in the small intestine and then goes on to ferment," she said.

Having a lot of resistant starch in the diet is good because it doesn't quickly convert into sugar, she said.

The resistant starch stays increased even if leftovers are reheated before being eaten, and it means that the carbs' fiber content is higher, which in turn causes fewer blood sugar spikes.

Dr. Chris van Tulleken, a researcher who has studied resistant starch, previously told the BBC that the temperature of food could help make meals more fiber friendly.

"We can convert a carb-loaded meal into a more healthy fiber-loaded one instead without changing a single ingredient, just the temperature. In other words our leftovers could be healthier for us than the original meal," he said.

Stable blood sugar levels aid weight management and decrease cravings caused by low energy, registered dietitian Alexandra Rowles wrote for Healthline.

And there is evidence that suggests reheated carbs can prevent blood sugar spikes.

A small 2014 study, authored by Dr. Denise Robertson from the University of Surrey and Van Tulleken, found that eating cooked, chilled, and reheated pasta caused the smallest spike in blood sugar, compared to pasta that was freshly cooked, or cooked then eaten cold.

Another small 2015 study by the University of Indonesia on white rice drew the same conclusion.

Be careful when reheating rice though in her book "The Science of Nutrition," Lambert recommends cooling and refrigerating within an hour of cooking, reheating thoroughly, and eating within a day to prevent bacterial spores from forming.

Eating more resistant starch could also increase feelings of fullness and satiety, according to a 2015 study.

To boost the resistant starch in bread, Lambert recommends freezing slices and toasting straight from frozen.

"If people are on a body fat loss mission and they're looking at leveling their blood sugar levels, or if they're looking at their productivity and avoiding afternoon slumps, it could be beneficial to try and consume more resistant starch," she said.

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Coffee With Lemon for Weight Loss – Can Adding Lemon to Coffee Help You Lose Weight? – GoodHousekeeping.com

Posted: December 19, 2021 at 1:49 am

Did you ever wonder why coffee bars don't offer a lemon-flavored latte? Well, not only does the idea of squeezing a sour lemon in a bitter cup of joe not have nearly the same flavorful appeal as adding cinnamon or chocolate, but the acid in the lemon juice would curdle any milk smoothing out your drink. Still, this hasn't stopped a barrage of TikTok users from mixing instant coffee with hot water and lemon juice, sucking it down with a comedic grimace on their face, and claiming that the drink is a fast and easy way to lose weight. In fact, the hashtag #lemoncoffee now has more than 8 million views, and there are countless YouTube videos claiming the coffee-lemon hack is the "Best Belly Fat Burner!!" magically melting away the pounds in just 3, 7 or 9 days.

Oh, please.

My first thought when I heard about this trend is that it doesn't sound very tasty! says Alexandra Sowa, MD, a metabolic health physician, clinical professor medicine at NYU School of Medicine and founder of SoWell Health. (While coffee swimming with lemon juice does sound rather mouth-puckering if you're used to a creamy, sweetened morning brew, there is an Algerian tradition of drinking Mazagran, which is basically iced coffee with a slice of lemon.) But as far as weight-loss goes? "There is no evidence that there is any particular benefit in drinking these two ingredients together," Dr. Sowa says.

So where did this idea come from, and how did it take off? Well, if you think back to the craze for Bulletproof Coffee a few years back, plus the long history of detox teas, celery juice diets , apple cider vinegar and every other liquid-based weight-loss hack of the last few decades, there has always been an idea that chugging down some magic potion can give you the body you desire, without having to adjust your eating or exercise habits. And this one in particular combines two things you probably have on your kitchen counter right now. "It's most likely appealing because the combo is easy, inexpensive and natural, points out Florida-based dietitian Maryann Walsh, RD. There is confusion about so many things in the world of nutrition like artificial sweeteners, dairy products and GMOs, so by using two items which are pretty much as close to natural as possible, coffee and lemon, you're likely to gain trust easily, even when the actual science of whether or not this combo actually works is lacking.

Editor's note: We want to acknowledge that weight loss, health and body image are complex subjects before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

As far as TikTok trends or "challenges" go, at least this one seems fairly harmless. It reportedly gained traction when someone edited clips of a noted Los Angeles eye doctor to make it look as if he endorsed the drink (spoiler alert: He did not). But most importantly, it combines two pieces of science that have a little bit of truth behind them, making it just believable enough to gain traction.

Black coffee, which is almost calorie-free, has long been a staple of diet plans. That's of course thanks to the caffeine, a stimulant that can rev up your body's engine for the day. Dr. Sowa explains how: Caffeine works by blocking a neurotransmitter called adenosine, which can lead to an increase in stimulating neurotransmitters like dopamine, which helps you feel more awake and energizedthats why we all reach for our morning coffee, she says. While there is some evidence that this may process may increase your basal metabolism rate (the amount of energy your cells burn simply by keeping your basic body functions chugging along), Dr. Sowa points out that to get this benefit, you would need to drink caffeine in large quantitiesone study estimated the amount at four cups a dayand that would affect your health in other ways, including decreased sleep, increased anxiety, and dehydration. Plus, any boost would be short-lived as your body began to tolerate the caffeine, Dr. Sowa says. No doctor I know would ever recommend this as a way to lose weight, she adds.

On to the second ingredient in this magical brew, the sunshiny citrus fruit, lemon. You may have heard that drinking lemon water can help you lose weight, but the emphasis here should be on the second word in that phrase, not the first. There's nothing magic about lemonIt's about staying hydrated by drinking water, and the lemon just adds flavor, says Dr. Sowa. There are some complex biochemical processes behind it, but the most basic element is that it drinking water keeps you full. We get these hunger signals to our brain that are often really thirst signals, but your body knows that if it tells you to eat something, in the process of eating, you'll generally consume water. By just staying hydrated, you can generally quell some of those signals.

And then, of course, there is this simple fact: You may read about lemon water being beneficial for those trying to lose weight, but often this is simply because the person is swapping out sugar-sweetened beverages for the lemon water, Walsh adds.

Hey, if you happen to like the taste of lemon in black coffee, go ahead. In the name of science and journalism, I tried it and found the flavor surprisingly okaybracing, but not as bitter as expected, though I have no plans to replace my daily oat-milk latte. If you do replace a very caloric morning drinksay, a Venti Pumpkin Spice Lattewith unsweetened black coffee with lemon, then yes, there might be some weight-loss benefit. But rather than take the joy out of your morning ritual by forcing yourself to drink something you don't like, take this advice from Dr. Sowa: Simply drink a tall glass of water as soon as you wake up, to make sure you're hydrated, and then enjoy your usual, lemon-free cup of coffee. Please remember that any health or weight loss hack that sounds too fast, too easy, or too good to be true generally is, she says.

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Surprising Exercises That Will Drive Your Weight Loss, Say Experts | Eat This Not That – Eat This, Not That

Posted: May 23, 2021 at 1:52 am

When you combine the words "exercise" and "losing weight" in your mind, it may conjure images of people miserably slogging through rounds of burpees in pools of sweat like you'd see on TV shows like The Biggest Loser. And while hardcore exercises such as running, doing deadlifts, and performing HIIT exercises are all really great ways to burn fat and lose weight, you don't have to be going to the extreme with your regimen to lose a few pounds. In fact, there are plenty of great types of exercise that secretly masquerade as "fun" but are in reality excellent ways to lose weight. To know what they are, read on, because here are just a handful of them. And for more great workouts you should try now, don't miss The Secret Exercise Trick for Flatter Abs After 40.

Fatima Cody Stanford, MD, a Harvard-educated physician and obesity specialist, is a major proponent of jumping on a trampolinein fitness terms, also known as "rebounding"for helping lose weight, especially among obese people. "The trampoline is low impact on joints," she says. "Using a fitness trampoline can help for those that may have excess weight or may have joint issues associated with the excess weight. Also, it is quite a fun activity to engage in!"

According to NASA, jumping on a trampoline is more effective at building muscle masswhich helps you lose weightthan running. Further studies have found that rebounding is terrific for balance, helping with back pain, controlling your blood sugar, and helping you lose weight. And for more great workout advice, see why Science Says This Is the Single Best Abs Exercise You Can Do.

You probably know that rock climbing looks hard. You definitely know that it looks super cool. But until now you probably didn't associate this heavily upper-body activity with the words "weight loss." But it's true: You can climb your way to less pounds.

Though there's far more to it than this, rock climbing is at heart a strength-training exercise: You're constantly using your body's major muscle groups in the ways you would lift weights. More muscle growth means more calorie burn, and you'll burn a ton of calories while fighting your way up a rock face. You'll work your core, your arms, your glutes, and your back. "Rock climbing is an excellent way to drop a few pounds," says WebMD.

Also, have you noticed that all avid rock climbers are super skinny? Some of that is genetics, but some of that is because they climb rocks for fun. "Rock climbing is one of the most strenuous sporting activities you can do," writes Rock Climbing Central. "It requires you to use your hands and legs to pull and push your body up as you scale the heights."

If you're one of those people who still thinks yoga is just "stretching," you have so much to learn. In addition to all of the things great exercises dochiefly, burning calories and strengthening your musclesyoga will sync your mind and your body in ways that will ultimately help you shed pounds.

"Yoga creates a deeper awareness of your physical and mental state, linking the breath to the movement of the poses (asanas)," yoga teacher Alexandra Baldi explained to Women's Health UK. "This deeper awareness creates mindfulness and a greater intuition with your body, two key factors essential for weight loss; whether it's making healthier eating choices or knowing when to pull back to prevent too muchcortisolin the body, a serious detriment to weight loss."

Say what you will about the culture or the clothes, but if you walk and carry your bag, golf can be a tremendous workout that can help you lose weight. Recently, the folks at the UK-based website Skilled Golf took historical research data from Harvard University and combined it with other datasets they analyzed to reveal which of these more "leisure" sports are especially great at burning calories in a more real-world setting. By their calculation, if you were to walk a full 18 holes while carrying your own clubs, which usually takes roughly four hours, Skilled Golf estimates that an "average, healthy, and able-bodied person weighing approximately 155 lbs" would burn upwards of 1,640 calories.

If you're not sold, see how one woman lost 20 pounds playing golf.

Despite what you may have heard from any hardcore distance runners or weightlifters you happen to know, walkingwhen paired with a healthy dietis an effective way to lose weight. According to a study published in theJournal of Exercise Nutrition & Biochemistry, researchers who studied the effects of walking on obese women found that it was especially effective at reducing belly fat, while also improving the body's insulin response. Another study, published in the journal JAMA Internal Medicine, found that sedentary men and women between the ages of 40 and 65 managed to lose weight when they walked for 12 miles every week without meaningfully changing their diets. And for more life-changing exercise advice, see here for the Secret Exercise Tricks for Keeping Your Weight Down for Good.

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On a weight loss diet? 3 healthy breakfast smoothies that will help debloat and flatten your belly – Times Now

Posted: November 3, 2020 at 8:54 am

On a weight loss diet? 3 healthy breakfast smoothies that will help debloat and flatten your belly  |  Photo Credit: iStock Images

New Delhi: As more and more people try to get leaner and fitter, the push for a more whole food way of life has been gaining momentum. Perhaps, you may have heard a variety of different smoothie recipes for weight loss. Packed with vitamins, minerals, fibre and various beneficial antioxidants that will keep your body nourished all morning, smoothies can be a healthy breakfast option if youre trying to lose weight and reduce your belly fat quickly.

Whats more, smoothies are quick, flavourful, and an easy way to pack in more protein, fiber and other essential nutrients. But you should understand that not all smoothies will help you shed those pounds. The key is to ensure that your breakfast smoothie is low in calories but high in nutrients consisting of the perfect blend of muscle-building protein, filling fibre, and satiating healthy fats.

Here are some delicious breakfast smoothies that can help shrink your belly and accelerate your weight loss journey while providing your body with the nutrients it needs to function properly and feel fantastic:

Pumpkin banana smoothie

Pumpkin is a weight loss-friendly nutrient-dense food thats incredibly low in calories. It is also rich in fibre, which may help suppress your appetite and prevent gaining belly fat. Banana is another nutritious fruit linked to numerous health benefits. Banana is an excellent source of fibre, which can help you feel full for longer and aid weight loss. Banana has properties that can help you debloat and replace processed sugars. Simply put, both pumpkin and banana are nutritious foods that can be added to a balanced diet.

To make this smoothie, youll need:

Vanilla chai smoothie

You probably know that adding tea to your morning routine can do wonders for your body, from reducing the risk of heart disease and

boosting your mental well-being to improving your waistline. Loaded with fibre, protein, healthy fats and antioxidants, vanilla chai smoothie is perfect to keep you full and satisfied until lunch.

To make this delicious smoothie, you just need the following ingredients:

Green sunrise smoothie

The green sunrise smoothie will provide you with a healthy dose of omega-3 fatty acids and other essential vitamins and minerals to you lose weight and keep you healthy. According to Alexandra Miller, R.D.N., L.D.N., corporate dietitian at Medifast, this smoothie has everything your body needs to kick-start your day right. Wondering what green sunrise smoothie actually is?

To prepare this luscious smoothie, youll need:

Smoothies can absolutely be a great addition to your weight loss diet if used appropriately. They are incredibly filling, nutritious and can be used as a meal replacement or a snack, ensuring that you use a good ratio of protein, fibre, and healthy fats.

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

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Reasons why you’re gaining weight out of nowhere – Thehour.com

Posted: March 4, 2020 at 10:42 am

Reasons why you're gaining weight out of nowhere

Its understandable when you gain a few pounds after a vacation or if you break your ankle and spend six weeks propped on the couch binge watching cooking shows (and the sweets to go with them).

But when you can't zip your jeans for no reason at all you swear youre not eating any more or exercising any less it can feel like theres some dark magic at play. You may find yourself standing on the bathroom scale, screaming into the void:

Most likely, theres something in your life thats shifted just enough to make a difference, but not so much that youd notice, says Dr. Alexandra Sowa, an obesity specialist and clinical instructor of medicine at NYU Langone Health. I see this all the time. You may not step on the scale for a while, and you feel like you havent changed anything, and all of a sudden you go to the doctors office and notice youve gained 10 or 20 pounds, she says.

But that doesnt mean its your destiny to go up another size every year. Here are some of the most likely reasons for unexplained weight gain, and how to stop it in its tracks.

If youve been battling weight issues for a while and none of your efforts are moving the needle, make an appointment with your primary care doctor or a weight-management physician, who can assess you for insulin resistance or prediabetes. Your doctor can also test you for hypothyroidism, in which your thyroid gland doesnt produce enough hormone, slowing down your metabolism and potentially leading to weight gain.

Insulin is the hormone that signals the body to pull glucose out of the bloodstream and store it in the muscles, liver and fat, explains Dr. Tirissa Reid, an obesity medicine specialist at Columbia University Medical Center and Diplomate of the American Board of Obesity Medicine. But when youre overweight, the cells dont recognize the insulin as well, so the pancreas has to pump out more and more sometimes two or three times the normal amount until the cells respond. This is also common in women who have polycystic ovary syndrom, a condition in which the egg follicles in the ovaries bunch together to form cysts.

These high insulin levels keep the body in storage mode and make weight loss more difficult, says Dr. Reid. The beginning of this road is insulin resistance when your pancreas is working overtime, but blood sugar levels are still normal. All that extra work wears out the pancreas until it can barely do the job of keeping the blood sugar in normal range. Left unchecked, insulin resistance can lead to prediabetes, in which blood-sugar levels are slightly elevated; if thats not treated, you can develop full-blown type-2 diabetes.

What you can do: The most effective way to reverse this trend is to eat a diet low in refined carbs and added sugars, and to become more physically active, since muscles respond better to insulin after exercise, says Dr. Reid.

She recommends either investing in a fitness tracker or simply using the one that comes with your phone. People hear you need 10,000 steps each day, which sounds intimidating, but you can also use it just to see where youre at and make doable increases, Dr. Reid says. If youre at 2,000 steps, try to go up to 2,500 a day next week and continue to increase. Swapping to foods with a lower glycemic index (GI) which means theyre digested more slowly, keeping blood-sugar levels steady is also important for controlling your insulin levels. Dr. Sowa recommends these lower-GI food swaps: riced cauliflower instead of white rice; zucchini spirals or shirataki noodles (made from plant fiber) instead of pasta; and pumpernickel or stone-ground whole wheat bread instead of white bread or bagels.

If youre up at night worrying about your aging parents or your kids, this can affect your metabolism. Stress and lack of sleep can cause a cascade of hormonal changes that change your metabolism and affect your sense of hunger and fullness, Dr. Sowa explains.

Stress pumps up the hormones ghrelin and cortisol, which increase your appetite and can make you crave carbs; at the same time, it dials down the hormone leptin, which helps you feel full. Not surprisingly, a 2018 Swedish study of 3,872 women over 20 years found the more stressed you are by work, the more likely you are to gain weight. Stress also affects your ability to get a good nights sleep, and we know that lack of sleep can also throw off your metabolism rates and hunger cues.

What you can do: You can manage your stress by downloading an app such that helps you work toward personal goals such as thinking positively and decreasing anxiety by sending you meditations and visualizations to do throughout the day. To sleep more soundly, you already know you should put down your phone, computer and iPad an hour before bedtime, but research shows that shutting out all light including that sliver of moon through your window can help with both sleep and metabolism. A study at Northwestern University Feinberg School of Medicine found that after subjects spent just one night of sleeping in a room with dim light, insulin levels the next morning were significantly higher than those who slept in complete darkness, potentially affecting metabolism rates. So consider investing in some good blackout curtains.

Were not 100% sure why, but its believed that histamines, chemicals produced by your immune system to fight allergens, have a role in appetite control, says Dr. Reid. That means that antihistamines may cause you to eat more, she says. A study from Yale University confirmed that there is a correlation between regular prescription antihistamine use and obesity. Dr. Reid points out that some antihistamines such as Benadryl also cause drowsiness, which could make you less apt to exercise.

What you can do: If you suffer from seasonal allergies and are constantly taking antihistamines, talk to your allergist about alternative treatments such as nasal steroid sprays, nasal antihistamines (which have less absorption into the bloodstream, and therefore less effect on hunger), leukotriene inhibitors such as Singulair or allergy shots, suggests Dr. Jeffrey Demain, founder of the Allergy Asthma and Immunology Center of Alaska. He also says that managing your environment using a HEPA filter, washing your sheets frequently in hot water and keeping pets out of your bedroom can help reduce the need for allergy medication. While youre at it, do an inventory of any prescription medications youre taking that are known to cause weight gain (including certain antidepressants, beta blockers, corticosteroids and the birth control shot) and discuss with your doctor if there are equally effective alternatives that dont affect weight, says Dr. Reid.

Anyone whos ever sat in a vinyl booth staring down a big bowl of pasta knows that portion sizes in America are large. But research from the University of Liverpool published in 2018 found after being served large-size meals outside the home, people tend to serve themselves larger portions up to a week later, meaning supersizing appears to be normalized, says Dr. Lisa R. Young, author of Finally Full, Finally Slim.

Here's what to do: First, Young suggests you spend a few days getting a reality check on how much food youre actually eating at each meal. When you pour the cereal in the bowl in the morning, pour it back into a measuring cup. What you thought was one cup might actually be three cups, especially if youre using a large bowl, she says.

Also, instead of relying on a government agency (or the chef at your favorite restaurant) at to tell you how much to eat, learn to listen to your own body, says Young. Serve yourself just one modest portion on a small plate, and when youre done, wait 20 minutes, she says. It takes that long for the hormones in your belly to reach your brain and tell it youre full. If you get to 20 minutes and your stomach is grumbling, have a few more bites.

Lets say you switched jobs recently, and dinner is now at 9 p.m. instead of 6:30. Or your new habit of streaming Neflix until the wee hours also involves snacking well past midnight. Even if youre not eating more, per se, this change might account for the extra pounds.

Theres a delicate balance between your circadian rhythm (the way your body and brain respond to the daily cues of daylight and darkness) and your calorie intake. That can mean that same sandwich that you eat at lunchtime may actually cause more of a weight gain when eaten at night. A 2017 study at Brigham and Womens Hospital found when college students ate food closer to their bedtime and therefore closer to when the sleep-inducing hormone melatonin was released they had higher percentages of body fat and a higher body-mass index. The researchers theorize this is because the amount of energy your body uses to digest and metabolize food drops as your inner clock tells it to get ready to snooze.

What you can do: There are a few life hacks to keep the late-night snacking to a minimum. Dr. Sowa suggests you commit to writing down every bite you eat after dinner: Whether its on a sticky pad or on an app, keeping track of what youre eating, how much youre eating and how youre feeling when you eat it will hold you accountable for the calories, and it will also help you figure out if youre truly hungry or just bored, she says. She also suggests capping off your evening meal with a brain-and-heart-healthy tablespoon of fish oil. Its a healthy fat that coats your stomach and makes you feel less hungry later, she says.

Each birthday you celebrate brings on one undeniable change: your basal resting metabolism (the rate at which your body at rest burns the energy you take in from food) slows down. Its not a dramatic drop, says Dr. Cheskin. But as you age, youre probably also getting less active and more tired, and your body tends to lose muscle mass, which burns calories more efficiently than fat. So even if youre eating the exact same amount of food as you did when you were younger, your body is simply not burning it off as effectively as it did during the glory days of your 20s.

Here's what to do: You can only budge your BMR a little, but there are a few things you can do to make the math work in your favor. The first is to build up your calorie-burning muscle, says fitness expert Dr. Michele Olson, a professor of sports science and physical education at Huntingdon College. Keep up cardio three times a week for 30 minutes, but add challenging weight training on top of that, she says.

Another metabolism-boosting strategy: Replace some of the carbohydrates in your diet with proteins, which take more energy to digest, therefore burning off more calories through diet-induced thermogenesis, as well as making you feel fuller for longer. Dr. Sowa suggests you eat about 100 grams of protein over the course of the day, filling your plate with lean chicken, fish, shrimp or plant-based proteins such as garbanzo beans, tempeh and edamame, to give your meals more metabolism bang for your buck. This may only add up to a weight loss of a few pounds per year, but combined with exercise, the cumulative effect can be significant, says Dr. Sowa.

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Alexandra Cane’s jaw-dropping weight loss down to quick workouts and positive thinking – Mirror.co.uk

Posted: January 12, 2020 at 9:49 pm

Former Love Island star Alexandra Cane recently wowed fans with her dramatic two stone weight loss.

Revealing a trim, toned body that has left her feeling motivated and full of energy, Alexandra, 28, leapt into the new year with the launch of her new fitness app in the hope of encouraging others to feel good about their bodies.

Now a tiny size six, Alexandra achieved her stunning new physique in just a matter of months, and she is confident that others can do the same.

The reality-star-turned-health-guru is constantly smiling and showing off her beach-ready body, yet also shining with an inner confidence that is more than just skin deep.

Alexandra has since revealed there are a number of features that contribute to her overall transformation.

The Mirror has taken a look at the different steps that Alexandra has been taking to achieve her ultimate "happy body".

Even though Alexandra was on her weight loss programme during the Christmas period, the brunette bombshell was able to enjoy food during the festive season and still achieve her fabulously toned abs.

The answer, according to the Love Islander, is through calorie counting.

Writing in a blog post for OK! Magazine , Alexandra admitted that Christmas wasnt all a strict regime.

I spent Christmas with my family and I did indulge in a few festive treats. I actually planned to do that because its all about the balance and on my eating plan you can be really flexible with it because its based on calorie counting.

The diet plan was created by nutritionist Amanda Ursell and features in the new Happy Body app.

Having the freedom to choose what you eat as part of the life-changing diet regime, appears to have certainly contributed to her happiness.

"If people are wanting to lose weight there's no restrictions they can still have their cheats and treats like sweets and alcohol, it's all about understanding the calories so everything is in moderation and portion control Alexandra told The Mirror in a recent interview.

"It's all about understanding what you're consuming and not focusing too much on the scales. It's about calories in and calories out, it's really simple and you can still enjoy all the foods you like and there are some beautiful recipes on there,"

In her new fitness app, The Happy Body, users have access to ten minute daily fitness videos which will help users get their bodies into shape, and fast.

Although the workouts are a mere ten minutes long, budding users shouldnt be deceived by their length.

The High Intensity Interval Training will work all parts of your body and will leave you aching.

Alexandra recently explained in her blog on OK! Magazine, that this type of HIIT training has the same benefits as an hour of cardio.

Enough of the self indulgent bikini shots.... she admitted alongside a stressful-looking selfie.

This is really what I look like after doing my Happy Body plan HIIT workouts. SCHWEATINGGGGG! You get what you work for - not what you wish for! Have a fabulous Saturday gang!!

When Alexandra began her fitness journey, she explained that her motivation came from wanting to feel better.

I set out on this journey to feel better; I suffered with anxiety, I was unfit, I craved that discipline that Id had all throughout my childhood from dancing, I was reactive to things and people unnecessarily, she shared on social media.

So I decided to make changes (which is all in my plan) and start healing from within, which in turn has got me the results both physically and mentally.'

Although a changing mindset comes alongside a tough workout routine, she explained to followers that the mental growth was completely life changing even though her body was changing too.

One tip she shares with fans is using numbers instead of words of encouragement, is to use numbers. For Alexandra, it was a simple 3, 2, 1 countdown whenever she was getting frustrated or tired.

When I had to pause, I would literally stop and count myself down and reset and then go!

Speaking to The Mirror, Alexandra explained how she hopes to spread her mindset among other people.

"I've got so much more energy now that I can motivate myself and I feel confident to inspire others now and want to share this amazing feeling with someone else.

The whole point of the app is being able to feel comfortable in your own home where you don't feel overwhelmed and Aaron is there to get you in the right mindset, it's supposed to be really fun and encouraging and to get people to the best versions of themselves.

No surgery. No Lipo. No quick fads. No detox teas. Just effort, consistency, knowledge and application, Alexandra recently wrote.

There is no quick fix to achieving Alexandras stunning transformation but she is proof that the benefits outweigh the hard work, especially when it comes to achieving happiness and body confidence all in one.

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‘Love Island’ star Alexandra Cane reveals weight loss in form-fitting red jumpsuit – Fox News

Posted: December 16, 2019 at 4:44 pm

"Love Island" starAlexandra Cane looked incredible as she stepped out in London showing off her weight loss.

Thereality star, 28, showed off her slimmer figure in a tight red sequined jumpsuit.

She looked in good spirits as she left Ciros pizza restaurant in Knightsbridge.

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Since leaving "Love Island" last year, Cane has been working hard on her body and has shed the pounds through "diet and exercise".

At the start of November, the reality star hit back at fans who claimed she Photoshopped an image posted to her Instagram account.

After posting a picture which some followers claimed she had altered she insisted her appearance is down to her healthy lifestyle, she fumed: "eating well and exercising is unrealistic????? There are zero filters and zero photoshop. Damned if I do, damned if I dont." [sic]

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Meanwhile, Alexandra recently revealed how she thoughtWinter Love Island will "kill the show off".

The TV star, who starred in the 2018 version of the series, said: "As a contestant that's been on the show, it just makes the industry so much more saturated.

"It just means that more TV companies are having to bring out more shows to place these people on.

REALITY TV STAR LUCIE DONLAN SHOWS OFF INCREDIBLE WEIGHT LOSS

"There's so many characters and it's like how many people can you fit into the reality TV world before it like I have a feeling it's gonna kill it off."

Cane revealed she was scouted for "Love Island" and turned the show down multiple times before accepting a spot in 2018.

She said: "I turned down 'Love Island' a couple of times before I went on the show, the same year and they finally got me ten days before I went on the show, so it all happened very organically for me.

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"I didn't have time to get in the gym and train and look super buff, so I was just in there as me and I think that was the best thing about it."

Since leaving the villa a single woman, Cane has been linked to Rykard Jenkins and boohooMAN CEO Samir Kamani.

Her time on the ITV2 dating series came to a bitter end after Alex George dumped her days before the final leaving her humiliated.

This article originally appeared in The Sun.

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Love Islands Kieran Nicholls slams fad diets after being falsely used in a weight loss ad – OK! magazine

Posted: October 17, 2019 at 7:46 am

Former Love Island contestant Kieran Nicholls has hit back at fad diets after he was used in a weight loss ad without his permission.

The 27-year-old, who works as a personal trainer, shared a pic of the misleading ad to his 100,000 plus followers and posted a lengthy rant against both the company and fast weight loss products in general.

Kierans post started off by saying that the picture was in by no means an ad on his behalf and that the company BoomBod had never contacted him to use his image.

He wrote: NO THIS IS NOT AN AD far from it in fact. Since being on love island and classed as an influencer obviously Ive had lots of brand deals and other offers from companies asking me to promote their brand helping with sales.

BoomBod havent actually asked me for any promotion or a collab of any kind, probably because they know Im a PT and I know how fat loss works and this S**t they selling, quite frankly, it does NOT.

He continued to say that he was happy to promote brands and products that promoted a healthy lifestyle.

He explained: Im happy to help promote clothing brands, natural healthy meal prep companies , protein brands etc etc, you name it Ill do it. AS LONG , as it stays in the line of work that I do and believe in and/or wont have any harmful effect on somebody elses health, Physically and mentally.

Kieran rounded off the post by saying that users wanting to lose weight should consider consulting a physical trainer or health professional rather than buying weight loss products advertised by social media influencers.

He wrote: SO next time you see and 7 day quick fix to shredded,rapid weight loss drink or any other quick fix fad bulls**t take a second and think maybe Ill ask for some advice from a professional.

Rather than a influencer whos posting an old pic of them when they was in shape claiming its from using a fat loss drink for their OWN financial gain.

Many of his followers praised Kieran for his brutally honest post. One user commented: Love love love this! Most realistic person ever!

Another wrote: Yesss this is how you use a platform! A third posted: Someone finally using their name to educate othersrefreshing.

Kieran, who was recently linked to Lauren Goodger, entered the limelight in 2018 when he appeared on series four of Love Island.

His appearance on the hit ITV2 reality series was cut short after he unsuccessfully tried to couple up with both Georgia Steel and Alexandra Cane.

Since leaving the show, he's continued his work as a personal trainer, wellness coach and last year showed off the results of a successful hair transplant.

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How To Lose Weight Fast (And Safely) – Huffington Post Australia

Posted: July 12, 2017 at 7:48 pm

If you've ever Googled "how to lose weight fast'" you're not alone. Whether it's for an impending wedding or event, or you've noticed some weight gain (thanks winter), many of us are looking for ways to look slimmer quickly.

So, can you lose weight fast (and safely)?

"It really depends on how much weight you have to lose and the time frame in which you do it," nutritionist Fiona Tuck told HuffPost Australia.

"If it's a kilo or two then this can be lost relatively quickly. However, losing a huge amount of weight in a short amount of time can put excess strain and stress on the body, cause muscle loss, put the body into starvation mode and can put a strain on the heart, and is not a healthy way to lose weight."

Basically, you can lose weight quickly, but it's not the best option and doesn't beat steady long-term weight loss.

"Studies show it is more effective to aim for gradual weight loss as opposed to rapid weight loss," accredited practising dietitian Anna Debenham said. "This is because you are more likely to lose weight and keep it off when it's lost gradually. In addition to this, it is healthier for your body to lose weight more slowly."

As accredited practising dietitian Alexandra Parker explained, focusing on short-term weight loss doesn't change our eating habits and lifestyle for the better.

"Generally we find that people who want quick fixes are not necessarily in the right frame of mind to lose weight," Parker told HuffPost Australia. "So much of healthy eating and weight loss is about having the right mind frame and changing your eating behaviours for the long term.

PeopleImages via Getty Images Focus on a healthy lifestyle, rather than a fad diet.

"Successful weight management comes down to a lifelong commitment to a healthy lifestyle, which combines eating healthy foods, forming a healthy relationship with food and keeping physically active."

Particularly when it comes to reaching body composition goals, personal trainer and founder of Flow Athletic Ben Lucas highlights that we can't expect to see changes in a few days or a week.

"I often see clients who come in and say they want to work on their arms or legs for an event or occasion, and believe toned, sculpted arms can be achieved in a few short sessions," Lucas said.

"When it comes to making physical changes in our body, this can take weeks of dedication. So, in terms of fitness, it doesn't happen overnight."

With all this in mind, if you do want to lose weight fast, here's how to do it relatively safely. Remember, seek advise from a healthcare professional before starting any diet.

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"Many people can lose weight rapidly simply by cutting out refined carbohydrates such as white pasta, white rice and sugar," Tuck said.

Other refined carb foods include lollies, biscuits, pastries and chips.

"High carbohydrate foods can encourage the body to store fluid, hence the puffy face when people overindulge in junk food and alcohol."

Here are handy tips on how to avoid buying junk food at the supermarket.

Controlling your portion sizes can help you lose weight, although Parker and Debenham recommend doing this under healthcare supervision to avoid under-eating.

"Tightening up portion sizes and cutting down on certain foods can work in the short-term, but not forever," Parker said.

"The key to safe weight loss is not to cut out any food groups completely, but rather reduce overall portion sizes. There is a fine line here as cutting down too much on these foods can hinder your ability to meet your nutritional requirements," Debenham said.

Try these eight doable portion control tips.

Merinka via Getty Images

"Choose lean protein and veggies and salads, and limit saturated fats," Tuck said.

While reducing carb intake can be effective, Tuck urges people to not follow this style of eating for long.

"Long-term eating in this way, such as cutting out whole grains and high carbohydrate foods, is not recommended as it can put the body at risk of nutritional deficiencies," Tuck said. "Including carbs is important for brain function and energy, however choosing whole grain, nutrient-rich options is the healthier choice."

Here's a whole library of delicious, healthy meals.

"In addition to dietary changes, I would have them working on strength which includes cardio, such as boxing," Lucas told HuffPost Australia.

"Boxing activates multiple muscle groups as well as gets the heart rate up. The idea behind this is that you start burning the calories with the aerobic demands of boxing, but also work on resistance training using your arms, which continue to burn energy after.

"Additionally, you help to tone, especially in the abdominal region, thanks to the demands of a strong core for twisting, ducking and punching."

Cecilie_Arcurs via Getty Images Exercise is as good for the body as it is for the mind.

Alcoholic drinks -- whether they're marketed as 'low carb' or not -- are packed with empty calories, meaning that cutting down or ditching alcohol altogether can have a dramatic effect on weight.

"Eating lean and clean with a diet made up mostly of vegetables, protein and a little bit of fat can help shed kilos quickly," Lucas said. "Ditching refined carbohydrates, sugar and alcohol will also make a noticeable difference. Staying hydrated also helps to prevent fluid retention."

When trying to lose weight quickly, health experts suggest to steer clear of doing these things.

"Avoid dramatic long-term calorie reduction. This can cause dizziness, affect blood sugar and can even lower metabolism and deplete nutrients if performed over a long period of time," Tuck said.

"Avoid fad diets that remove food groups for more than a couple of weeks, or which recommend an excess of a particular food group, as this can become nutritionally imbalanced."

The same goes for skipping meals, which does more harm than good.

"A common danger is skipping meals, which is unsafe. If you continuously skip meals, your body thinks it is being starved and may hold on to fat reserves rather than shed them," Lucas said.

"Depriving yourself could also end up in a binge. Instead, reduce your portion sizes rather than eliminating a whole meal."

Dzevoniia via Getty Images Skip the juice cleanse and focus on whole foods instead.

Parker also warns against going on detoxes (they don't work) or taking pills or supplements that promise rapid weight loss. When it comes to long-term weight loss and weight maintenance, slow and steady wins the race.

"There is no magic pill or miracle cure. Cutting down on portion size, including a variety of fresh whole foods daily and eating three meals a day (with light snacks if required) is the most sustainable long-term fix to weight loss," Tuck said.

"Healthy eating needs to become a way of life. And including daily exercise is important for energy, mood, metabolism, self-esteem and heart health."

Click below to subscribe to the Refresh podcast by HuffPost Australia on iTunes.

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