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How to lose weight like this guy from Pune who lost 30 kgs following a diet that he created on his own – GQ India – What a man’s got to do

Posted: December 16, 2019 at 4:41 pm

First things first, a seven-day crash diet or crash dieting in general cannot and will not help you lose weight. Crash dieting basically forces you to cut down your food intake very drastically. This pattern of eating/dieting is extremely unhealthy.

Now, that this point is through (hopefully), wed like to throw light on a dietary approach that can and will help you lose weight a diet made in accordance with your macros and lifestyle as it did for 24-year-old Ishit Vyas, who created one for himself after realising the perils of crash dieting.

Vyas tells us that in 2016 he realised that he was in a terrible shape. Back in November 2016, post my birthday actually, I was looking through some pictures, my friends and I had clicked to share on social media when I couldnt even find a single presentable photo of myself to share online. This one incident motivated me to lose weight and get fit.

I weighed 97 kgs at this point, and commenced on my weight loss journey by going on crash diet but that didnt work out for more than a couple of days. I had started getting major hunger pangs soon after I began. So, I made a diet plan for myself considering the nutritional value of foods and their relation with my body.

"Below, I have highlighted this diet plan. Also, I am a vegetarian. So, the diet plan that helped me lose 30 kgs and trim from 97 kgs to 67 kgs was 100 per cent vegetarian."

"My diet comprised a lot of boiled food, fruits, soups and juices. To break it down further, these 7 food items comprised my daily diet:

1. Boiled mixed pulses

2. Boiled mixed vegetables

3. Boiled mixed dals

4. Juice of different boiled vegetables (The juice of bottle gourd + tomato helps speed the process of weight loss)

5. Fruits (Except some like mangoes, which can actually help increase your weight)

6. Roasted/raw peanuts/chickpeas - for when you get hungry during the day

7. A small packet of oats

I used to eat boiled vegetables, boiled mixed beans and boiled mix dal and oats for all my meals, all rotationally, of course. For breakfast, I used to eat one khakra and a cup of milk with honey.

I used to get done with my last meal between 6:00-8:00 pm. The proportion of this meal wasnt fixed, except for oats. For the case of oats, I used to consume one serving pack of oats, which is readily available in the market. I also used to also drink a glass of mixed juice made from boiled bottle gourd and tomatoes.

To make everything listed above tasty, add some onion, garlic, spices, salt, lemon or Maggi masala according to your taste. You can also include curd as an option or drink buttermilk. After 3 months of following this meal plan, after I found a visible difference in my weight, I started taking one cheat meal every month.

Notably, except following this meal plan religiously, Vyas would go for a 5 km-long brisk walk daily to help get in shape.

Walking is the best form of free physical exercise that burns calories and belly fat. It also helps preserve lean body muscle. Read more about its benefits here.

Says Vyas, my daily schedule would comprise going for walks on 3 consecutive days and then taking a day to rest. After losing a considerable amount of weight, I started doing planks. Planks helped a lot to reduce belly fat.

ALSO READ: 5 types of plank exercises you can do for a flatter stomach

1

For beginners, start with avoiding junk and late-night food cravings.

2

Eat meals on fixed times. Follow a calorie deficit diet.

3

4

Have patience. Rome wasn't built in a day. Keep making an effort. Remember that if you are becoming 1 per cent fit in 1 day, in 100 days youll be 100 per cent fit and the same is true for becoming unfit again. So dont miss a day!"

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy from Pune who lost 30 kgs following a diet that he created on his own - GQ India - What a man's got to do

How to lose weight like this guy who lost 28 kgs with a unique approach to weight loss instead of dieting – GQ India – What a man’s got to do

Posted: December 16, 2019 at 4:41 pm

While there are plenty of fad weight loss diets available on the Internet for free chances are that most of these diet plans will not be able to help you achieve your target weight loss goal. Why? Well, most fad diets are time bound eating practices, which essentially suggest starving yourself or cutting down a major chunk of healthy food from your life in order to lose weight.

Reads kind of nutty right? It indeed does. Not only is this approach to weight loss extremely unhealthy, it is also unreliable as once you stop following it, youll regain all the weight youve lost in a matter of days/months. So, what can one do to lose weight in a sustainable manner? To take a page from 22-year-old Sumeet Manohares book, you can first: not starve yourself and second: not put a timeline on your weight loss journey.

Sumeet tells us that it took him 3 years to trim from a whopping 106 kgs to 78 kgs. Being obese never felt good to me. I always imagined myself as a really fit and confident person, who could wear fit clothes. So, in 2015 I decided to join the gym, he says.

But during my transformation journey, I lost hope so many times! Until, I came across a friend's Super Fat to Super Fit transformation. At that time, I had given up on my own journey but after looking at her before and after pictures, and also just talking to her about the whole process, I was motivated to get back to the gym and try once again, he adds.

By 2018, Id lost 28 kgs and heres the real deal, I didn't lose any weight by following a strict diet, starving myself or by taking any fat burners. My weight loss journey has been a slow yet effective ride. Below is the weight loss routine that helped him lose 28 kgs.

I joined a gym in May 2015 and started working out. It was disheartening to find out that I couldn't even do a single push-up. I had to do it by resting my knees on the floor. In fact, initially, I struggled with many simple exercises.

As I got comfortable with exercising, I started making changes in my diet as well. I reduced eating junk food though I never ate excess of it and also made these changes:

- Walk for 20 minutes after dinner or perform Vajrasana after eating (it aids faster digestion)

- I stopped sitting and watching TV as soon as I finished eating as well

He also charted a new diet plan for himself, minus the junk food.

My diet was and still is centered around homemade Indian food. I have never consumed any kind of supplements.

Early Morning: Warm Water with Lemon juice

**Breakfast: Oatmeal (Oats + Milk + Apple/Banana + Homemade Peanut Butter) / Poha / Upma with Oats / Oats Apple/Banana Pancakes / Omelette

Lunch: Vegetables with 2 Rotis, Daal & Salad

Evening Pre-Workout: Chana Chaat (Homemade) / Any Fruit / Brown Bread with Peanut Butter

Post-Workout: 2 or 3 Egg Whites

Dinner: Vegetables + 2 Rotis, Salad and Daal / Rice with veggies or Biryani.

Snacks (through the day): Nuts / Peanuts / Homemade Peanut butter (Without Sugar)

During the initial period, I followed a basic workout routine which was mostly just cardio.

I did Cardio which included Treadmill, Cross trainer, Cycling for 15 min each. And other exercises such as Push ups, Body Weight Squats, Skipping, Bending with Stick, etc.

ALSO READ: The best cardio machine for every type of workout

After a month of doing only cardio, my trainer included weight training in my workout schedule. This was the routine that I followed:

Monday - Chest & Shoulders

Tuesday - Biceps & Triceps with Cardio

Wednesday - Legs & Back

Thursday - Chest & Shoulders

Friday - Biceps & Triceps with Cardio

Saturday - Legs & Back

Even though this was an effective workout routine, I couldn't lose much weight. I was hardly consistent at gym and skipped twice or thrice a week. Also, I believe that my mind was not at peace at that phase. I left the gym multiple times and lost all hopes to get in shape. It was in July 2017 when I decided to give one more try. However, this time even my parents thought that gym isn't the right option for me as they saw my progress over the years. But, I was pretty sure that I'm gonna prove everyone wrong this time.

In 2017, I started following the below Full Body Exercise regime. And I exercised twice a day for three months, at home in the morning and at the gym in the evening (not advisable to everyone).

Morning - Exercises for Abs which included overall core strength exercises (With the help of an Android app)

Evening - Gym

Monday - Chest, Shoulders and Biceps

Tuesday - Cardio and Full Body Exercises

Wednesday - Legs and Back

Three sets of each exercise with 12-15 reps.

1. Plate & Dumbbell (12 3)

2. Burpees (12 3)

3. Superman + Burpees (12 3)

4. Jumping Jack (30 2)

5. Skipping (100+)

Stay consistent. This is the only advice or tip I could give to anyone trying to get fit by losing weight or even gaining it. Do not just focus on losing weight. Do not check weigh scale every single day instead focus on your workout. Because once you start loving and enjoying working out, you won't need to check your weight. You could feel being healthy, light and much happier than before. Also, don't join gym just because I or someone else did. Do what you really enjoy doing. Go run, do Yoga, play a sport or whatever activity that you enjoy.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

5 ways to lose weight by walking with these effective, easy-to-do health tricks

How to lose weight like this guy who lost 61 kgs by making this one change in his daily diet

The 20-minute hotel room workout Chris Hemsworth's trainer swears by

More on Fitness

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How to lose weight like this guy who lost 28 kgs with a unique approach to weight loss instead of dieting - GQ India - What a man's got to do

Vettel tries vegan diet: "I don’t think Greta Thunberg would want to sit with me" – GPblog.com

Posted: December 16, 2019 at 4:41 pm

It was one of the stories which dominated the back-end of the 2019 F1 season. Lewis Hamilton has been advertising his own vegan diet and that caused quite a storm within the Formula 1 world. Now Sebastian Vettel reports he has tried the vegan diet but has since returned to meat.

Vettel tells Blick that he has experimented with different diets, but after six weeks he made his return to meat. However, the change did leave behind some permanent alterations, with the four-time world champion now eating more vegetables.

I have been working intensively on this topic and there is no proper diet because everyone is different and our bodies respond differently.I just don't like being judged too quickly.People think it is totally awesome or completely wrong," Vettel said.

In addition, even the climate debate is discussed.He says he doesn't want to be too busy with politics, but he would like to talk to climate activist Greta Thunberg.

"I wouldn't have a problem going out to dinner with her once, but I don't think she wants to sit down with me. In their eyes, I'm not really a role model. But I think it's good that the youth is so determined. It is important that someone stands up and gives direction to it," the German added.

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Vettel tries vegan diet: "I don't think Greta Thunberg would want to sit with me" - GPblog.com

WeTheTrillions Says The Future Of Public Health Is Female And Plant-Based – Forbes

Posted: December 16, 2019 at 4:41 pm

WeTheTrillions wants to make it easier for people - especially women - to eat healthier, with an ... [+] emphasis on fruits, vegetables, and other plant-based foods.

Its long been said that food is medicine, but the healthcare system doesnt always treat it as such. Despite the fact that we need to eat every day, multiple times a day, just to stay alive, medical schools in the U.S. provide on average only 19 hours of nutritional education throughout a doctors training.

As a result, your doctor may be able to prescribe you a medicine to treat high blood pressure, diabetes, or any number of other conditions, but they simply might not know how to advise you to try to prevent illness in the first place.

But some folks are trying to change that. WeTheTrillions is a public benefit corporation that is approaching nutritious food as not just part of a healthy lifestyle, but as one of the first to leverage technology and prescription-grade delivered meals as the frontlines of preventative healthcare to stop the epidemic of chronic conditions touching more than 60 percent of adults in the US. The company is named for the trillions of microbes in each of our gut biomes along with trillions of cells, which make up the central focus of the companys food-as-medicine because of the gut biomes role in well, virtually every part of our lives and bodies.

WeTheTrillions main product is ready-to-eat customized meal and snack options, and those who subscribe to their weekly meal plans also have access to health specialists to discuss and stay on top of their goals and concerns. They also provide software to clinicians so they can track progress and help patients reach tangible results through a customized food program. This could be for patients suffering from IBS, diabetes, anemia or any other female-related hormonal imbalances.

According to the Centers for Disease Control and Prevention, 50 percent of doctors recommendations to patients with chronic illnesses are not followed and this number goes up to more than 70 percent when it comes to lifestyle changes like dietary guidelines, says Lamiaa Bounahmidi, Founder and CEO of WeTheTrillions. Closing that gap is already making WeTheTrillions an appealing solution to hundreds of doctors across the US who see this as an immediate intervention to leverage theory and practice for preventative healthcare and help save trillions of dollars in healthcare bills - effectively staunching the leading public health crisis of the 21st century: chronic disease.

To know your eligibility for a WeTheTrillions program, you first start by filling out a 3-minute online intake quiz and then have a 20-min call with a health specialist to fully customize your plan and agree on clear target biomarkers levels to reach. The process is based on an aggregation of evidence-based randomized controlled trials to provide a fully science-driven approach beyond fad diets.

Notably, theyre also looking to set up machines in urban and rural food deserts that offer affordable options via subsidization through the Supplemental Nutrition Assistance Program and other government assistance programs. And all the food is 100% plant-based, a choice justified by medical evidence that currently points to a veggie-heavy diet for its abilities to fight heart disease, diabetes, and strokes as well as hormonal balance and gut health.

But their approach to food as preventative medicine is more specific and science-backed than simply offering healthy plant-based foods. While the meals are, theoretically, for anyone looking to eat well and improve their health, much of the emphasis is on using food to treat Polycystic ovary syndrome, menopause symptoms, fertility, and other issues pertaining to womens reproductive health. Even the general health issues WeTheTrillions seeks to address, like anemia, often disproportionately affect women, especially women of color.

Theres a reason to believe that this method of specifically targeting womens reproductive and general health could be an effective strategy in improving the overall health of society. Overwhelming evidence links maternal health to that of children, which together affect the overall health of society. A society with healthy women is more likely to have healthy children who will grow into healthy adults. WeTheTrillions emphasis on the health of female-sexed people is not exclusive, but it is strong and forward-thinking.

There are a plethora of premade or prepped meal kits on the market now, many of which are vegan, organic, and health-focused. Not all of them, however, can claim to have the medical emphasis of WeTheTrillions, with its specific issue-based meal plans and grand focus on making food accessible via work, school, physicians, and public assistance.In a way, its simplicity is inspiring: to improve the health of society at large, eat plants. The work of doctors, scientists, and public health experts boil down to some tasty vegetables on your plate customized to your unique health needs.

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WeTheTrillions Says The Future Of Public Health Is Female And Plant-Based - Forbes

Diabetes drug could be the first to reverse the disease – Stock Daily Dish

Posted: December 16, 2019 at 1:00 am

Type 2 diabetes can require injections of insulin

David Hay Jones/Science Photo Library

By Andy Coghlan

No insulin injections, no avoiding sugar. A daily drug can reverse symptoms in mice, opening up the possibility of a much easier way for diabetics to keep their blood sugar level within safe limits.

In 2016, the number of people living with diabetes in the UK an increase of 65 per cent over the course of a decade. Some 3.5 million have been diagnosed, but 550,000 are thought to have undiagnosed , which is linked to being overweight, and can develop later in life.

Many people develop type 2 diabetes as they age, as their bodys response to insulin a hormone that controls how much sugar circulates in our blood gets weaker. Some people can manage their symptoms by sticking to a restrictive diet, or using drugs to remove sugar from their system, although , such as weight gain or diarrhoea.

These drugs can only help manage the disease they cannot reverse it. We dont have anything that can overcome insulin resistance, says Emily Burns of the charity Diabetes UK. As a result, many people end up having to inject insulin to make sure excess sugar is removed from their blood. Left untreated, type 2 diabetes can lead to heart and kidney disease, nerve damage, foot ulcers and vision problems.

A daily pill that restores the bodys sensitivity to insulin may make it easier to control the diabetes boom in rich nations where obesity is on the rise. of the University of California, San Diego, and her team have found that giving mice with diabetes a drug that affects insulin signalling restores their ability to control their blood sugar levels.

The drug was given daily, by mouth, and did not seem to have any side effects in the mice. The animals had developed the condition after a high-fat diet had made them obese.

This could lead to a new therapeutic strategy for treating type 2 diabetes, says Stanford, whose team believes that the drug could lead to fewer people with adult-onset diabetes becoming dependent on insulin injections. If this new drug works as described, it could be used to reverse insulin resistance, but we need to know first if it does that safely in people, says Burns.

The drug works by inhibiting an enzyme called low molecular weight protein tyrosine phosphatase (LMPTP), which seems to contribute to cells losing their sensitivity to insulin. By hindering LMPTP, the drug reawakens insulin receptors on the surface of cells especially in the liver which normally absorb excess sugar from the blood when they detect insulin.

The gene that makes LMPTP has previously been linked with diabetes-like problems in people, prompting the team to investigate further. When the group stopped the gene working in mice, the animals no longer developed diabetes if fed a high-fat diet.

Just stopping this gene in the liver was enough to produce the same effect. We found that LMPTP is a critical promoter of insulin resistance that develops during obesity, says Stanford.

So the team developed a drug to block the LMPTP enzymes actions in the liver. Our inhibitor increased activation of the insulin receptor in the liver, and reversed diabetes without any apparent negative side effects, says Stanford.

The elegant studies here provide proof of concept that targeting LMPTP in the liver improves glucose control and liver insulin signalling in animals, says ofthe Lunenfeld-Tanenbaum Research Institute in Toronto, Canada, who says that targeting enzymes like LMPTP has long been a goal for researchers tackling diabetes.

So far, most of these efforts have focused on another tyrosine phosphatase enzyme, but it has proven difficult to block this without also causing side effects, says Drucker.

Our compound is very specific for the target, and we do not see any side effects after treatment in mice for a month, but the next step is to rigorously establish if its safe for use in clinical trials, says Stanford.

Finding a way to make cells respond to insulin again is an important and exciting strategy, says Burns. So far, the drug has only been tested in mice, and while some research in human genetics suggests this approach could work in people too, we need more research before we know how relevant this could be for people with type 2 diabetes.

Stanfords team is now embarking on safety testing in animals. The next step towards the clinic is to understand whether the treatment will be safe for people, she says.

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Diabetes drug could be the first to reverse the disease - Stock Daily Dish

Location sharing: is tracking our loved ones driving us mad? – The Times

Posted: December 16, 2019 at 1:00 am

Location-sharing apps are meant to stop anxiety. They can also turn us into obsessives. By Damian Whitworth

The Times,December 16 2019, 12:01am

In September my wife and a group of her friends did a 100km through-the-night walk along the River Thames for charity. I kept up with them most of the way, but there were periods when I was asleep or lost them in the woods.

I was tracking them with an app on my phone that showed an avatar of my wife moving steadily along the towpath towards Henley-on-Thames. Then I checked around 3am and found her smiling face floating in the middle of the river between Maidenhead and Marlow. When she was still there 15 minutes later I sent her a text. No reply. I zoomed in on the satellite map and saw it was densely wooded along the riverbank. I pictured a stumble in

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Location sharing: is tracking our loved ones driving us mad? - The Times

5 supplements that claim to speed up weight loss, and what the science says – Inverse

Posted: December 16, 2019 at 12:59 am

When you google weight loss, the challenge to sort fact from fiction begins. These five supplements claim to speed up weight loss, but lets see what the evidence says.

Raspberry ketones, sold as weight loss tablets, are chemicals found in red raspberries responsible for that distinct raspberry flavor and smell. You can also make raspberry ketones in a lab.

A study in obese rats found raspberry ketones reduced their total body fat content. In one study, 70 adults with obesity were put on a weight loss diet and exercise program, and randomized to take a supplement containing either raspberry ketones or other supplements such as caffeine or garlic, or a placebo.

Only 45 participants completed the study. The 27 who took a supplement lost about 1.9 kilos (4.18 pounds), compared to 400 grams (0.88 pounds) in the 18 in the placebo group. The drop-out rate was so high that these results need to be interpreted with a lot of caution.

A small pilot study of five adults found no effect on weight when the participants were told to maintain their current eating and exercise patterns and just took supplements of 200mg/day of raspberry ketones.

Concerns have been raised about potential toxic effects of raspberry ketones on the heart and for reproduction.

Verdict: Fiction! Leave the raspberry ketone supplements on the shelf. Spend your money on foods that contain them, including fresh berries, kiwi, peaches, grapes, apples, and rhubarb.

Matcha is a green tea made from leaves of the Camellia sinensis, or tea plant, but its processed into a green powder and can be mixed into liquids or food. Before the leaves are harvested, the tea plant is put in the shade for a few weeks, which increases the content of theanine and caffeine.

No studies have tested the effect of matcha on weight loss. A review of six studies using green tea preparations for weight loss over 12 weeks found a difference based on the country. In studies conducted outside of Japan, people consuming green tea did not lose more weight than controls. In the eight studies conducted within Japan, the mean weight loss ranged from 200 grams (.44 pounds) to 3.5 kilos (7.7 pounds) in favor of green tea preparations.

Verdict: Fiction! There are currently no studies testing whether matcha tea accelerates weight loss.

Garcinia cambogia is a tropical fruit that contains a large amount of Hydroxycitric Acid (HCA), claimed to aid weight loss.

In animal studies, HCA interferes with the usual production of fatty acids. If this was transferred to humans, it could theoretically make it harder to metabolize fat and speed up weight loss. Research studies in humans show this is not the case.

While one 12-week trial in overweight women randomized them to a low kilojoule diet, with or without HCA, and found the HCA group lost significantly more weight (3.7 kilos (8.1 pounds) compared to 2.4 kilos (5.29 pounds) for placebo), two other trials found no difference in weight loss.

A 12-week trial in 135 men and women found no difference in weight loss between the HCA group (3.2 kilos, or 7 pounds) and the placebo group (4.1 kilos, or 9 pounds). A 10-week trial in 86 men and women who were overweight and randomized to take either Garcinia cambogia extract or placebo, but were not also put on a weight-loss diet, found minimal weight loss of 650 grams (1.4 pounds) versus 680 grams (1.5 pounds), with no difference between groups.

Verdict: Fiction! Garcinia cambogia does not accelerate weight loss.

Caffeine is claimed to increase your metabolic rate and therefore speed up weight loss. Research studies in volunteers of a healthy weight found an increase in metabolic rate, but it depended on the dose. The more caffeine supplements consumed, the more the metabolic rate went up.

The lowest caffeine dose of 100mg, the amount in one instant coffee, increased the average metabolic rate by nine calories per hour, while the 400mg dose, which is roughly equivalent to the caffeine found in two to three cups of barista-made coffee, increased metabolic rate by about 34 calories per hour over three hours.

When adults with obesity were given caffeine supplements at a dose of 8mg per kilo of body weight, there was an increase in metabolic rate of about 16 percent for up to three hours.

In a study in which adults with obesity were asked to follow a weight-loss diet, then randomized to receive either 200mg caffeine supplements three times a day for 24 weeks or a placebo supplement, there was no difference in weight change between groups. For the first eight weeks, the group taking caffeine supplements experienced side effects of insomnia, tremors, and dizziness.

Verdict: Fiction! While caffeine does speed up the bodys metabolic rate in the short-term, it does not speed up weight loss.

Alkalizing products are promoted widely. These include alkaline water, alkalizing powders, and alkaline diets. Youre supposed to measure the acidity of your urine and/or saliva to assess body acidity level. Urine usually has a slightly acidic pH (average is about pH6) vegetables and fruit make it more alkaline, while eating meat makes it less so.

Saliva has a neutral pH of 7. Alkaline diets recommend you modify what you eat based on your urine or saliva pH, claiming a more alkaline pH helps digestion, weight loss, and well-being.

But your stomach is highly acidic at a pH less than 3.5, with this acid helping break down food. It then moves into the small bowel for digestion and absorption where the pH increases to 4.5-5.0, which is still acidic.

Your body has finely controlled pH balancing mechanisms to make sure your blood pH stays between 7.35-7.45. If it did not, you would die.

On the positive side, alkaline diets encourage healthier eating by promoting plant-based foods such as fruit and vegetables. There is some evidence lower intakes of foods of animal origin that contribute to acid load are associated with better long-term health.

Verdict: Fiction! There is no scientific evidence to support alkaline water or powders speeding up weight loss.

This article was originally published on The Conversation by Clare Collins, Lee Ashton, and Rebecca Williams. Read the original article here.

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5 supplements that claim to speed up weight loss, and what the science says - Inverse

Time-restricted dieting can lead to weight loss, lower blood pressure – The Ledger

Posted: December 16, 2019 at 12:59 am

Intermittent fasting has shown success in helping people lose weight, but some people can find it difficult to eat normally most days and then severely restrict their food intake other days.

A new study published in the journal Cell Metabolism offers an alternative time-restricted eating.

Time-restricted eating allows you to eat the same every day, but you limit the time during which you can have food to a 10-hour window. So, if your first meal is at 8 a.m., your last calories for the day will need to be consumed by 6 p.m. For the next 14 hours, you fast.

The new study is small, following 19 people for three months. At the time of enrollment, all participants met three or more criteria for metabolic syndrome:

1. Waist circumference of 102 cm (men) or 88 cm (women)

2. Triglycerides of 150 mg/dL or higher (or on drug treatment for elevated triglycerides)

3. Reduced HDL-C below 40 mg/dL (men), 50 mg/dL (women) (or on drug treatment for reduced HDL-C)

4. Elevated blood pressure, systolic blood pressure of 130 or higher and/or diastolic blood pressure of 85 mmHg or higher (or treatment with an antihypertensive drug with a history of hypertension)

5. Elevated fasting glucose of 100 mg/dL or higher (or drug treatment of elevated blood glucose)

Participants logged the timing of their meals and their sleep in the myCircadianClock app. They were encouraged to stay hydrated during their fasting periods.

"We didn't ask them to change what they eat," NPR reported Pam Taub as saying. Taub is a cardiologist at the University of California, San Diego's School of Medicine, and an author of the study. Nonetheless, study participants consumed nearly 9% fewer calories.

In addition to weight loss a 3% reduction in weight and 4% reduction in abdominal visceral fat Taub said study participants' cholesterol levels and blood pressure improved.

"We are surprised that this small change in eating time would give them such a huge benefit," Satchidananda Panda, a professor at the Salk Institute for Biological Studies and a co-author of the study, told NPR.

"When you go into a fasting state, you start to deplete the glucose stores in your body and you start to use fat as your energy source," Taub said.

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Time-restricted dieting can lead to weight loss, lower blood pressure - The Ledger

Healthy on holiday: weight loss tips for your next trip – The National

Posted: December 16, 2019 at 12:59 am

The tickets are booked, your bags are packed and the office has been notified. Youve crossed your ts and dotted your is in a bid to avoid receiving that bothersome mid-holiday email asking you for details you dont want to be thinking about as you contemplate 2019 and steel your resolve for 2020. Youve earned this break, you deserve this time off, maybe youve even worked hard on your body in the run-up to it. But what if youre not going to ring in the new year looking and feeling quite as fit as you thought youd be?

Winter holidays come with many temptations: marshmallows dipped in steaming mugs of creamy hot chocolate; buttery, cookies and sweets from festive markets; a supersized helping of comforting French fries. Combine these gastronomical indulgences with layered clothing and the extra hours spent in bed, in the warmth, finally at liberty to do nothing, then inevitably, despite your best intentions, youll come back with a thicker midriff.

This is tragically common. A 2016 study, the first of its kind conducted at the University of Georgia, found that adults going on a week-long holiday gained about half a kilo. If youre already overweight, that number is likely to be higher. Worse, that extra weight is tenacious and tends to linger for an average of six weeks. The study also said that most people put on about a kilo a year anyway, so most of us are gaining half our annual allowance or the price we pay for getting older every time we go on holiday. All of this adds up to a phenomenon that researchers call creeping obesity gaining small amounts of weight slowly, leading to increased health problems later in life.

The point of this is not to depress you, or make you look at each morsel you put into your mouth with suspicion and fear, but rather to ensure that all the hard work you put into your body year-round or pre-trip is not for nothing when youre on a break. Turns out, its not that difficult to keep the holiday weight off. Yes, it requires some effort, planning and, as always, self-restraint, but it could be easier than you think.

Pooja Makhija, celebrity nutritionist and author of Eat Delete, says people need to reprogramme their brains and eliminate the negative associations between holidays and weight gain. No matter how many hours you sleep on vacation, youre hopefully a lot more active than you are during your regular, sedentary life. Youre moving around so much while sightseeing, shopping, even just going from one place to another, she says. So unless youre not leaving your bed at all, youre probably clocking in two, three, four times the amount of physical activity you do back home. Then why should you be putting on weight at all?

The answer, Makhija believes, lies in blood sugar levels going haywire. What tends to happen is that we dont eat for long durations. By the time we do eat, were ravenous. Our blood sugar is so low that our brain is incapable of making smart decisions. So we grab the highest calorie foods, with the highest sugar fixes, she says.

The simplest solution is to make sure you eat every two to three hours, choosing healthy cafes and street-food stalls when you can. You can also carry your own little packs of snacks, such as nuts, roasted seeds and low-fat energy bars, and a big bottle of water in your backpack. Set alarms on your phone to remind you to eat and hydrate every few hours. This way, you wont be starving by the time you get to a mall or a restaurant, and even if you indulge, youll be smart about it you will be able to exercise control and eat smaller, single portions of desserts and fried food.

Deanne Panday, Bollywood fitness coach and author of Shut Up And Train!, cautions against starting your break on an unhealthy note. Even before most of us get to our destinations, weve plied our bodies with lethargy-inducing, unhealthy food at the airport and on the plane. Carry healthy, home-cooked meals for your journey. If you dont start your vacation feeling weighed down and bloated, youre much more likely to spend the rest of it without falling off the fitness wagon, she says.

Carry healthy, home-cooked meals for your journey. If you dont start your vacation feeling weighed down and bloated, youre much more likely to spend the rest of it without falling off the fitness wagon.

Deanne Panday

Many holiday-goers blame the weather for their weight gain and, indeed, when it comes to fitness, tis not the season to be jolly. Theres a lot of damning research linking weight gain to winter. According to a 2017 study published in Scientific Reports by the University of Alberta, one reason people tend to pile on the kilos in colder climes is the lack of sunlight our cells dont store as much fat when exposed to the Sun. And there are plenty of papers crediting winter weight gain to seasonal affective disorder (SAD) a kind of depression triggered by the shorter days of winter which typically has people reaching for comfort food and foregoing workouts.

Panday urges to instead think of winter as a wonderful weight-loss opportunity, especially in the UAE. Its tough to walk around when the Sun is blazing over your head and youre sweating bullets. But theres no excuse not to when its cooler, she says. Walk instead of taking cabs on your winter break and at home. Incorporate adventure sports into your itinerary. Build a snowman, go skiing. Carry your shopping bags yourself instead of having them delivered to your room. Theres your workout youve done cardio, weights and exercised all your muscles.

Another tip is to use the scales in your room. The idea is not to obsessively weigh yourself three times a day, but to check in with your body every few days, so youre aware of whats going on with the loss-gain situation.

While Panday admits hitting the hotel gym on a holiday can be an unreasonable expectation, fitness trainer Antoni Pecora thinks otherwise. Im not saying you need to spend an hour in the gym when youre on vacation. But 15 to 20 minutes is not an impossible ask.

You can even exercise in your room, on the floor next to your bed before you head out for the day a few reps of push-ups, squats, lunges, planks and abdominal exercises. Doing even that much is enough to keep your muscles flexible, so you dont have to start from square one when you come back. Even better, do it first thing in the morning, because you may not end up doing it if you push it to later in the day. Exercise has the best results when you youre well-rested and fresh.

Oh, and most importantly, adds Pecora, dont destroy the breakfast buffet; its the worst thing to happen to fitness.

Updated: December 16, 2019 08:46 AM

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Healthy on holiday: weight loss tips for your next trip - The National

Chia seeds for weight loss: Benefits, uses, and how to consume them to get a flat belly – Times Now

Posted: December 16, 2019 at 12:59 am

Chia seeds for weight loss: Benefits, uses, and how to consume them to get a flat belly  |  Photo Credit: Getty Images

New Delhi: Losing weight and staying in shape should not be a short-term idea, but it should be a lifestyle. If you follow a healthy, nutritious diet, and exercise regularly, you are likely to maintain the right weight. Obesity is a risk factor for many diseases, like type 2 diabetes and heart problems, and should be taken seriously.

The diet you eat, the food you include in your lifestyle, plays a very important role in weight loss. A balanced diet of all food groups, which include high-fibre, and nutritious food can help you lose weight, as well as maintain it. Here is one such food recommendation, its benefits, uses and how you can consume them that you can include in your weight loss diet.

Chia seeds are obtained from a desert plant, scientifically name, Salvia Hispanica. It is a plant of the mint family. The seeds of this plant are commonly called chia. The origin of chia seeds is believed to be Central America where the seeds were a part of the ancient Aztec diet.

Chia seeds are considered one of the healthiest foods on the planet. The many health benefits of chia seeds include -

Chia seeds can be added to salads, fruit bowls, etc. Chia seeds can also be consumed as a pudding. Mix a small cup of chia seeds with some sugar, honey, or stevia leaves. Add a cup of coconut milk and mix the ingredients well. You can also add fruits to this pudding to make it more nutritious and filling.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Chia seeds for weight loss: Benefits, uses, and how to consume them to get a flat belly - Times Now


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