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What is CoolSculpting and does it work? Doctors weigh in – TODAY

Posted: November 28, 2019 at 12:45 am

A relatively new, trendy cosmetic procedure called CoolSculpting promises permanent fat reduction in specific areas. Seen as an alternative to liposuction, the non-invasive technique reduces fat cells in targeted areas. TODAY anchors Savannah Guthrie and Jenna Bush Hager gave CoolSculpting a try in 2018.

The procedure, also known as cryolipolysis, is described as safe, with little recovery time in most cases. TODAY Health spoke to several doctors and practitioners to find out more about the treatment.

The treatment is "literally freezing your fat cells" and destroying them, according to Lindsay Malachowski, the director of operations at SKINNEY Medspa and Wellness who oversees three locations where CoolSculpting is performed.

The treatment uses very low temperatures, or cryotherapy, to destroy fat cells. Research into the topic began, according to Malachowski, when scientists noticed that children who sucked on popsicles would develop cheek dimples, a sign of fat breakdown. After years of research and use, she believes it is "the most effective, non-invasive fat reduction treatment that exists on the market."

CoolSculpting can only work on certain body image concerns, Dr. Vince Poblante, a plastic surgeon at the Cleveland Clinic, explained. Something like significant excess skin cannot be solved by CoolSculpting, but targeting fat in specific areas is an ideal way to use the procedure. Patients typically come to him looking for advice on body contouring and he explained that patient selection is a key part of the process.

Malachowski compared the procedure to a spot treatment.

"We cannot spot treat through diet and exercise alone," she said.

The procedure can be costly both Malachowski and Poblante cited thousands of dollars for procedures and insurance carriers do not cover it, Poblante said. The advantage is that the results are permanent and the treatment is non-invasive and requires very little recovery time.

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Almost any body part with excess fat can be coolsculpted and popular areas include the abdomen, the arms or the chin, according to Malachowski.

Poblante told TODAY what the process typically entails.

"Once a patient is approved for CoolSculpting, they'll show up, they'll be marked," he explained. "The applicator, or the template, is applied onto the patient."

The handheld applicator is a device that applies controlled cooling to the targeted fat areas. Practioners will then move a it over the skin of the area, administering suction and cooling technology.

The procedure lasts about 45 minutes per area, according to Poblante. It's possible to do two body areas at once - such as both hips - and Poblante said that that's typically advantageous, since it saves time.

The FDA cleared CoolSculpting in 2012, initially for use in abdomen and flank areas before clearing it for multiple spots on the body. Clinical trials have confirmed the overall safety of the treatment.

According to Malachowski, the most common side effects are things like swelling, redness, soreness, numbness, tingliness, or discomfort, but those symptoms should all fade within a few days.

"There's little to no downtime," she explained. "Most people are a good candidate for the procedure."

According to the American Society of Plastic Surgeons (ASPS), there is a rare complication that occurs in less than one percent of procedures where patients will be affected by something called "paradoxical fat hyperplasia." In these cases, there will be an "unexpected increase" in the number of fat cells.

According to the ASPS, this complication is three times more likely in men than in women, and is seen more in patients of Hispanic or Latino descent. The complication can be fixed with liposuction.

There are some cases where a patient may not be able to undergo the procedure, such as if they are on a medication that could conflict with the treatment, have a condition that will put them at risk, or if they have had a hernia in the affected area.

Patients don't see results right away. According to Malachowski, it takes about two or three months for patients to see noticable results, and some body areas may require multiple rounds of treatment to fully complete. However, areas can be retreated after just four to six weeks, depending on the case.

"When we meet with someone, if you have two or three inches of tissue in an area that you're looking to reduce, you may need two or three treatments in that area if you're looking to reduce almost all of that tissue there," Malachowski said. "We try to be really honest and really explain to people how much treatment they might need."

Poblante said that generally, he recommends two treatments per area.

"It's not an overnight thing," he explained.

However, the results are typically in line with what patients expect, he said. Malachowski said that a treatment typically removes between a half an inch and one inch of fat from the targeted area.

Poblante said that it's important for patients to determine their own needs, as well as research their doctors, when considering CoolSculpting.

"They should get an honest and realistic evaluation and recommendation," he said.

Follow TODAY Health and Wellness on Facebook and subscribe to our newsletter "One Small Thing" for easy tips to improve your life every weekday.

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What is CoolSculpting and does it work? Doctors weigh in - TODAY

Healthy holiday tips: Eat what you want this Thanksgiving without skipping dessert – CNET

Posted: November 28, 2019 at 12:45 am

Go ahead, eat that slice of pie. Just make healthy choices when it comes to most of your meals.

If you've found yourself typing "how to avoid holiday weight gain" into the Google search bar this year, know that you're not alone: Research shows that between mid-November and mid-January, adults tend to gain weight, even those who actively attempt to lose or maintain their weight. And while it's definitely not the end of the world if you gain a few pounds this holiday season -- a couple pounds is nothing compared to the lifelong happy memories that come out of food-centric gatherings -- you can take some steps to minimize the pressure you feel around holiday food.

One of the biggest problems for many people is the development an all-or-nothing mindset: Give up on your healthy eating efforts all together and "get back on track" when the New Year passes, or spend the holiday months in fear of food, refusing dessert at every function.

In reality, you can remove yourself from both of those categories, because it's totally possible to stick to your healthy eating plan (and avoid a food coma) while fully enjoying the food and festivities this Thanksgiving.

Use these nine tips to make all holiday gatherings stress-free, when it comes to food. But don't forget to also read up on how to avoid that dreaded food coma (aka holiday hangover) and plenty of other tips for keeping relaxed during one of the busiest and most stressful times of the year.

There's no better way to share your healthy intentions with friends and family than by making them a nutritious meal. These days, you can find all sorts of healthy recipes online that comply with any diet you can think of. For example, try these paleo Instant Pot recipes or these Whole30-compliant dishes.

Oh, and if you're looking to save a little money on the healthy ingredients you need, here's how to navigate Whole Foods (and other grocery stores) for the best deals.

Eating while distracted can have a big impact on your weight and overall health. That's not to say you must eat alone and in silence all the time (because, boring), but you should make it a point to pay attention to your food.

Appreciate the scents, tastes and textures while you're eating, as well as the environment you're in and the people you're with. You might just find that mindfulness helps you eat less.

If there are two hotspots for holiday treats, kitchen counters and office break rooms take the cake -- literally. It's so easy to grab a handful of whatever treat is lying around as you walk by, but resist the urge. You'll enjoy food more when you actually sit down to eat a meal rather than shovel mouthfuls on the go, anyway.

During the holidays, treats are readily available and easily swiped from kitchen counters. Resist the urge to grab one on-the-go and instead enjoy it with or after a meal.

Ever notice how you crave sugary or salty foods when you're exhausted? That's not just in your head: Lack of sleep can seriously alter your appetite. Research shows that poor sleep is associated with increased food intake and an increased risk for weight gain, so make sure you're getting enough Z's at night.

During the holidays, all of our normal duties and responsibilities are compounded by holiday shopping, extra cooking, caring for children who are out of school, hosting guests and attending functions. If it all feels like too much, it probably is. Try to carve out some time for yourself and decompress -- high stress is linked to overeating, especially of hyperpalatable foods, which tend to be high in fat and sugar.

Of all the macronutrients (protein, carbs and fat), protein is the most satiating. Studies suggest that eating lots of protein can reduce your appetite and assist in both weight loss and weight maintenance -- so don't feel bad about going back for seconds on the turkey.

Filling up on turkey and veggies is never a bad idea -- protein and fiber help keep you full.

Fiber helps keep your digestive system regular and, like protein, helps to keep you full. Fiber-rich foods also tend to provide fewer calories with more volume, meaning you can become satisfied on fewer calories.

For example, one cup (about 100 grams) of broccoli contains just 31 calories and offers 2.4 grams of fiber. Fibrous foods like veggies and whole grains also provide vitamins, minerals and antioxidants to keep you healthy.

Going to the store while hungry may result in you doing a real-life version of the shopping cart dance: swiping anything and everything off of shelves as you walk by. This is extra risky during holiday season, when the aisles brim with cookies, cakes, candy and other treats.

Make an effort to eat a snack or meal before grocery shopping, so you don't end up with a cart full of peppermint patties and snickerdoodles -- you'll save money and calories.

A taste test or two can make turn a good meal into a fantastic one. However, when you're hungry, a couple of taste tests can easily expand into what would constitute an entire meal. Fight temptations to prematurely eat the meal you're cooking by having a snack before you set up shop in the kitchen. Bonus points if it's got fiber, protein or healthy fats that keep you full.

Taste testing your holiday meals is all good until you've eaten enough to constitute a whole meal. Try to avoid cooking on an empty stomach so you can save room for the real deal.

During the holiday season, it seems like every weekend (and many weeknights) are scheduled with get-togethers, from friendsgiving to work parties to family functions. All of these events usually involve alcohol, and I'm not talking skinny margaritas.

Nope, it's all eggnog and spiked hot chocolate and pecan pie martinis. While one or two won't make or break your diet, try making simple drinks of liquor, a low-calorie mixer and berries or citrus. For example, vodka and sparkling water with smashed raspberries and blackberries makes for a refreshing, low-calorie (and pretty!) drink.

Sometimes your body sends your brain hunger signals when you're actually just thirsty. There's no one-size-fits-all number for water intake, but a good approach is to drink at least 8 ounces of water every one to two hours, and more if you exercise. Staying hydrated can fend off false hunger cues and prevent you from eating food you don't really want or need.

If you often find yourself dodging comments like "That's all you're going to eat?" or "Really, no dessert?," tell friends and family when enough is enough. No one should have to endure shame for their diet preferences, whether they're eating healthy or not. Don't let judgement of others sway you -- stick to your guns and eat the way you want to eat.

Even if you are on a diet, allow yourself some room for indulgence if you want to. It is the holidays, after all, and it's not every day you can eat Grandma's homemade pumpkin pie. You shouldn't feel guilty about enjoying the foods you love while spending time with people you love. Plus, restricting yourself from certain foods can lead to you wanting those foods more and eventually overeating them.

You can trick yourself into eating less by using smaller plates and bowls. People tend to fill up their plates no matter the size, so you may end up packing a larger plate with way more food than you need. This trick also works if you love to go back for seconds -- if your first plate was small, going back for seconds won't necessarily derail your healthy intentions.

If you're really serious about sticking to your healthy routine during the holidays, plan ahead for events. For example, if you're going to a sit-down dinner at a restaurant, look up the menu online beforehand. This gives you a chance to spend time looking at ingredients and nutrition facts, rather than choosing a meal under pressure at the restaurant.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Originally published earlier this month.

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Healthy holiday tips: Eat what you want this Thanksgiving without skipping dessert - CNET

Fear of dementia overtakes cancer for older Australians, as new study looks at lifestyle and diet options – ABC News

Posted: November 28, 2019 at 12:45 am

Updated November 26, 2019 10:03:23

A ground-breaking study of 6,000 Australians is assessing whether diet and exercise can dramatically reduce a person's risk of developing dementia and potentially reverse some of its symptoms.

The Maintain Your Brain study is assessing people across New South Wales aged between 55 and 77 in an attempt to help prevent cognitive decline, and eventually dementia.

Participants are required to improve their nutrition by eating a plant-based Mediterranean diet and keep active with a series of simple exercises, as well as take part in brain training and mental health exercises to improve cognition.

Henry Brodaty, from the University of NSW, is leading the trial at the Centre for Healthy Brain Ageing and said its goal was to find proven ways to prevent memory loss.

"People are frightened by this," Professor Brodaty said.

"If we do surveys of people over 65 what are they most worried about in the world?

"It's not the economy, it's not the climate, it's about their health.

"It used to be cancer, now it's dementia.

Elisabeth Goldsmith, 76, is part of the trial.

"I am hoping [it] will mean that we won't go down the path of dementia." Ms Goldsmith said.

"It's been hard work, the brain part.

"I'd think, 'wow, I'm getting on top of this,' [then] they'd make it harder, so you're constantly, constantly pushing."

"But I think if we put the effort in, we shall get the benefits out."

Ms Goldsmith is a full-time carer for her 85-year-old husband Geoff, who is vision impaired.

"What we seek to keep as long as possible is quality of life," she said.

"If we don't have quality of life, there's not much left."

The study comprises four key lifestyle-based modules. For participants to be eligible they must be eligible to complete at least two.

The Australian study builds on the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) which involved 1,200 participants being tested in similar modules.

Michael Woodward a leading dementia expert with Austin Health said he believed lifestyle changes could reduce the risk of dementia by about 40 per cent.

"That includes adequate amount of exercise every day, keeping the brain active, keeping socially interactive, making sure that we have a good diet and monitoring and treating our cardiovascular risk," Associate Professor Woodward said.

"If it's bad for your heart, it's also bad for your brain."

Professor Brodaty said changing people's behaviour was difficult.

"People will keep eating and they want to lose weight but they can't do it, people can't motivate themselves to do exercise," he said.

"But if we give them a program where they can do it, epidemiological evidence tells us that they are less likely to get cognitive decline."

The diet includes olives, chickpeas, chicken, fish and very little red meat.

"We eat a lot of tomato dishes and olive oil is paramount," Ms Goldsmith said.

"Since being in the trial, we have a huge amount of green vegetables and eat a salad every day.

"We have spinach galore from the garden, broccoli, whatever's growing at the time."

Ms Goldsmith said she was already feeling the benefits of being in the study.

"I concentrate better, and I have lost nearly 2 kilos," she said.

"I really feel it's helped a lot because it's a time of life when we should be slowing down and ageing, but I feel I've got energy."

Professor Brodaty said the idea was to get friends and family helping with the exercises.

"The beauty of an internet-based approach is that anyone, anywhere in the world can do it," he said.

After three years of the Maintain Your Brain trial, researchers will measure people's brain function and see how many have developed memory loss.

The results are expected in about two years.

Topics:alzheimers-and-dementia,diseases-and-disorders,health,medical-research,lifestyle,older-people,australia

First posted November 26, 2019 03:43:42

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Fear of dementia overtakes cancer for older Australians, as new study looks at lifestyle and diet options - ABC News

Escape the Turkey and the Meat With Sweet Yams’ Plant-Based Offerings – Rivard Report

Posted: November 28, 2019 at 12:45 am

Editors note: Even the most devoted Thanksgiving turkey enthusiast eventually needs a change of protein. To that end, Rivard Report staff roamed the city to find hidden gems, longtime local favorites, and other independent eateries that serve slices of San Antonios manifold cultures. For more stories in our Escape the Turkey series, clickhere.

If you didnt know to look for the place with the sunflower mural on its wall, you might pass right by the Sweet Yams restaurant on Cherry Street in a tiny, bright-yellow building on San Antonios East Side.

Inside the building, delicious smells and a friendly atmosphere filled the small space on a recent Tuesday afternoon, as owners Shannon and Gus Bard greeted regular customers by name and served plates piled high with vegetables and lean meats.

Signs in the front advertise the restaurants organic, gluten-free, vegetarian and even vegan options, but that doesnt mean a meat-loving customer cant find something on the menu.

I dont consider us the health food, but the transitional diet, said Gus, the chef and culinary artist behind the restaurants unique flavors. You can get your delicious food, get your delicious meat, but its not the heavy stuff. The chicken is clean. Theres no pork or any red meat on the menu.

Jennifer Norris for the Rivard Report

Sweet Yams, an organic, health-themed restaurant with vegetarian and vegan menu items, is located on Cherry Street on San Antonio's east side.

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Jennifer Norris for the Rivard Report

Gus and Shannon Bard, husband and wife and co-owners of Sweet Yams, stand in the entrance to their restaurant.

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Both the Bards are vegetarians themselves and firmly believe its the healthiest option for a diet, but they are on a mission to help people eat better and recognize it might take some incremental adjustments.

Really our mission is to bring healthy, delicious food and not compromise on taste or anything, and just make it affordable and accessible for everyone, Shannon said.

The couple, who met while working at another restaurant, opened the storefront operation of Sweet Yams in 2012, but their online food ordering and delivery service had been around since 2011. They chose the name based on the fact that yams, which are closely related to sweet potatoes, are one of the most nutritious vegetables, Shannon said.

The restaurants location on the East Side was ideal, Shannon said, because its a food desert. But she and Gus consider the whole city of San Antonio to be basically a food desert because of the lack of healthy restaurant options.

In the whole city, I know of maybe five healthy restaurant options, Gus said. And thats out of [thousands of] restaurants.

Gus said he became passionate about healthy eating around 20 years ago when both his mom and sister died of cancer within a year of each other.

Cancer was kind of made to us to seem like this mystery disease that appears, and its just going to take your life, and there was no way to win, and that just didnt make sense to me, Gus said. Thats when I started doing research and found that nutrients can solve about 95 percent of the things we deal with.

Jennifer Norris for the Rivard Report

Gus Bard, the chef and creator of Sweet Yams' unique menu, waters the plants on the back patio after the restaurant closed for the day.

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Jennifer Norris for the Rivard Report

A lemon tree grows on the back patio of the Sweet Yams restaurant.

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Gus believes the barbecue culture in Texas, as he refers to it, makes it hard for Texans to break with meat, and has slowed down the progress he and others have made toward getting people to make healthy food choices.

You can become vegetarian; its just all about flavoring, he said. Its not that people dont want to eat vegetables, they just cant figure out how to make vegetables taste good.

But Gus has figured it out, Shannon said, after about 10 years of working on perfecting his special spice blends and sauces. The two main seasonings his food is famous for are the blackened seasoning and one that she and Gus jokingly refer to as the Jesus seasoning.

Jesus is the main seasoning, but we call it Jesus because its the perfect spice, she said. You can use it on anything and its going to taste delicious. You put it on salmon and its going to taste different than if you were to put it on chicken or vegetables. It just pairs well.

Theres no doubt that their loyal customer base agrees that Gus has found the right mix of delicious and healthy.

Marcia James was at the restaurant on Tuesday to pick up one of her favorite meals, the Lemon Chicken, for lunch but had also ordered enough for her and her husband to have dinner that night and some more for the next day. She had even ordered cupcakes for co-workers who are crazy about Sweet Yams desserts.

Oh my God, I have her on speed dial, James said, referring to ordering takeout from Shannon. Ive gotten other people hooked on this place now, too.

Jennifer Norris for the Rivard Report

Bethany Overzat, left, and Cloud Naranjo enjoy a salad and lemon garlic salmon on the back patio of the Sweet Yams restaurant.

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Jennifer Norris for the Rivard Report

A chef's special includes organic brown rice, red beans, avocado and mixed veggies in a spicy marinara sauce.

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James said she is a believer in the power of organic and healthy food to heal. She said she was very sick with an autoimmune disease about 10 years ago when she decided to try a gluten-free and organic food diet, and the change in her wellness has been dramatic.

My antibodies that were attacking my thyroid are down, so I know that it has to do with what were putting in our mouths, she said.

The Bards have worked hard to improve the building by adding a dining area next to the kitchen and an outdoor eating area in the back. The garden area they created from two parking spaces will be the spot for the restaurants new vegan evening dining hours, called Solstice, beginning in 2020.

The restaurant is technically an open-air restaurant right now as most of the walls are just made of screens, but thats another thing thats about to change in the coming year with a remodeling of the dining area already underway to add real walls and air conditioning for those hot San Antonio summers.

Shannon estimated they are able to source about 30 to 40 percent of their food locally, and some of it comes from their own gardens. The new patio area they created houses lemon, avocado, and mandarin orange trees, as well as spices, such as basil and dill plants. Around the parking lot, Gus has built boxes for growing vegetables and plans to add more next year.

But ultimately Sweet Yams is about the food and not the interior, Shannon said.

A lot of people would say this is like a diamond-in-the-rough or a hole-in-the-wall kind of thing, she said. We dont care about dcor. You go to the restaurant because its good food, so thats really our focus.

As for those families who love the idea but think they could never afford to be vegetarian, Gus recommends going back to what he calls the real, economic originals of beans, rice, and potatoes.

People always say, Oh, its so expensive to eat organic or vegetarian, he said. Meat is expensive. You take the meat off your shopping list, [and] youve got a lot of leftover space to play with.

But in the end, Gus doesnt believe that anyone really needs the meat they think they crave.

We dont tend to want meat, we want the bite, he said. Meat makes you feel heavy, tired, youve got to sit down. Youve usually got some cramps going on. What were looking for is more of a bite, and you can get the same thing from a portobello mushroom.

For San Antonians who want to take a break from the meat this Thanksgiving, Sweet Yams will be open on Friday and Saturday of Thanksgiving week.

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Escape the Turkey and the Meat With Sweet Yams' Plant-Based Offerings - Rivard Report

DietDemand Experts Advise on Best Weight Control Practices Over Thanksgiving Weekend – GlobeNewswire

Posted: November 28, 2019 at 12:45 am

Jackson, TN, Nov. 27, 2019 (GLOBE NEWSWIRE) -- Rapid weight loss company, DietDemand is helping their clients keep weight maintenance on track this season. Their 24/7 on-demand diet coaches are available to help with everything from meal planning to dining out so that dieters will not lose momentum and pack on extra pounds throughout the remainder of the year. The secret to their success is a winning formula of patient-customized diet planning and personalized focus rather than on cookie-cutter diet plans claiming to work for all. This way, DietDemand can get to the root of weight gain, whether it be emotional eating, carb cravings, sugar cravings, stress eating, lack of nutrition or any other underlying factor.

When it comes to Thanksgiving, it is customary to eat until one is full. However, for those who struggle with overeating and weight loss setbacks, DietDemand experts have a few tips to help you stay on track.

Of course, if you indulge on Thanksgiving, no one can blame you. The key will be to return to a solid diet plan within days following. Giving your leftovers away can be a good idea if its just too tempting. Additionally, DietDemand offers powerful appetite suppressants and carb blockers to get you back on track fast.

Call us or easily and effortlessly visit https: http://www.dietdemand.com/ to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDemands physicians all received specialized training in nutritional science and fast weight loss. DietDemand reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state-of-the-art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDemand patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At DietDemand, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to DietDemand for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

DietDemand is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, DietDemand has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

DietDemand Providing Care Across The USA

Headquarters:

Escondido, CA

(888) 786-9568

info@dietdemand.com

http://www.dietdemand.com/

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DietDemand Experts Advise on Best Weight Control Practices Over Thanksgiving Weekend - GlobeNewswire

How to lose weight & build muscles like this guy who followed an easy yet quantifiable regime to get ripped – GQ India – What a man’s got to do

Posted: November 28, 2019 at 12:45 am

Weight loss is a numbers game. The minute you shift your focus from the reflection in the mirror to the clothing sizes and inches youre dropping, you will be able to track your progress better. But you dont have to take our word for it, take 26-year-old Vishal Bhatnagar's a Growth and Strategy Consultant, whose obsession with numbers helped him chart the perfect weight loss plan to trim from 100 kgs to 83 kgs.

I am very fond of trekking, and would often embark on a spontaneous trek to the Himalayas. But over the years, due to my work-life lethargy and poor eating habits (resulted from not just the quality of food I was eating but also the quantity of food I was eating and when I was eating it), I gained a lot of weight, and ended up transforming myself from a slim and athletic individual to a chubby one. I weighed a whopping 100 kgs and my overall appearance had also started deteriorating as the months kept progressing, he says.

To give you a slightly better context, I looked like someone who was moving around with a tyre tube around his waist, he adds. One day, out of my love for the mountains, I decided to embark on a small but steep 5 kms trek in the Himalayas a route I had already conquered with ease in the past. But now, I gasping for breath every 50 metres, he elaborates.

By the end of this trek, I realised that I have lost all my stamina and am also in a very poor shape, physically. This realisation motivated me to get fit starting by losing weight. And, since I am from an analytics background, I decided to build my weight loss plan around tracking changes on the weighing scale. I weighed myself daily at the same time of the day (and still do). This was a very quantified approach to weight loss.

The thing is, weight loss is a fast process, but only if you do it right. Following the right diet and working out daily for an hour helped me lose weight (fast). And, what makes weight loss more interesting is that it is not a continuous process, it happens overnight. You keep your diet and exercise intact for 10 days, and on the 11th day, you will suddenly lose around 2-3 kgs. This is called the Whoosh Effect. Otherwise, on a daily basis +/-1 kg weight fluctuations happen that is not weight loss.

I lost 17 kgs in around two and a half months. During this period I was following the below diet along with one hour worth of exercises - five days a week. Post this time frame, I started lifting only weights to tone my body and build muscles.

Early Morning: 20 Cashews + 20 Raisins + 20 Almonds

Breakfast: 5 Egg Whites or 200 gms Boiled Chicken or 200 gms Tofu Cheese

Lunch: One Chapati/Rice along with a bowl Dal/Chicken Curry/Matar Paneer

Dinner: Green Salad

Apart from these four meals, I sipped on green tea or black coffee, every 2-3 hours and enjoyed a cheat day every fortnight.

QUICK READ: Heres how dry fruits and nuts can help you lose weight

My exercise regime was broken down into two parts. The first part only focussed only on weight loss and the second part focussed on bodybuilding.

So, for the initial months (2-3), I followed the below routine:

Cardio - 1 hour (running on the treadmill for 20 minutes + 20 mins on the cross trainer + 20 mins dedicated to cycling)

Basic weight lifting -

Monday - Chest and Abs

Tuesday - Back

Wednesday - Biceps/Triceps

Thursday - Shoulders

Friday - Thighs

Post losing weight, I started weight lifting full-time by following the same routine but with an increased intensity.

I have been able to maintain my weight by following my same workout regime and eating almost everything but keeping protein content ~140 gms a day as per my weight and overall calories count <=2200 Kcal.

Hit the gym right now and lower your calorie intake and track your weight daily. You will be happy to see that you are controlling your weight movement. I fainted the very first day of gym. But, adapted to it in the next 3 days. Everyone can do this! Also, I have always been a number-focused person, I think quantifying your progress motivates you to do more.

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 & build muscles like this guy who followed an easy yet quantifiable regime to get ripped - GQ India - What a man's got to do

Intermittent fasting: what is it and are there any benefits? – The Irish Times

Posted: November 28, 2019 at 12:45 am

Generally, intermittent fasting is a diet strategy that involves alternating periods of eating and extended fasting (meaning no food at all or very low calorie consumption).

Theres quite a bit of debate in our research community: How much of the benefits of intermittent fasting are just due to the fact that it helps people eat less? Could you get the same benefits by just cutting your calories by the same amount? said Courtney Peterson, an assistant professor in the Department of Nutrition Sciences at the University of Alabama at Birmingham who studies time-restricted feeding, a form of intermittent fasting.

We asked Peterson and a few other experts to help us sort out the real from the scam on intermittent fasting.

There are four popular fasting approaches: periodic fasting, time-restricted feeding, alternate day fasting and the 5:2 diet. Time-restricted feeding, sometimes called daily intermittent fasting, is perhaps the easiest and most popular fasting method. Daily intermittent fasters restrict eating to certain time periods each day say, 11am to 7pm. The fasting period is usually around 12 or more hours that, helpfully, includes time spent sleeping overnight. Periodic fasting will feel most familiar: No food or drinks with calories for 24-hour periods. Another type of fast, alternate day fasting, requires severe calorie reduction every other day. Lastly, the 5:2 method was popularised by author Kate Harrisons book The 5:2 Diet and requires fasting on two nonconsecutive days a week.

If you are obese or overweight, fasting is an effective weight loss method, if you stick to it. But it is no more effective than a diet that restricts your daily calories. We know this because there were no additional weight loss or cardiovascular benefits of fasting two days per week over an ordinary calorie restriction diet in a study of 150 obese adults over the course of 50 weeks.

But you should also consider how difficult the diet will be to stick to. In a study of 100 randomised obese and overweight adults published in 2017, the dropout rate was higher with those who were fasting, 38 per cent, compared to 29 per cent for those who restricted calorie intake and 26 per cent for those who kept eating as they normally did.

Some people really struggle with having to monitor their intake and constantly record food in an app every day. So the takeaway of the study was, if daily calorie restriction doesnt work for you, maybe alternate day fasting would be a little easier, said Krista Varady, professor of nutrition at the University of Illinois at Chicago and senior author of the study. Theres nothing magical here. Were tricking people into eating less food in different ways, she said in 2017.

There is some new evidence that shows different forms of fasting are not equal in part because some are easier than others but also because some forms of fasting better match our bodys natural circadian rhythm, thus lowering insulin levels, increasing fat-burning hormones and decreasing appetite.

Basically, because our metabolism has evolved to digest food during the day and rest at night, changing the timing of meals to earlier in the day may be beneficial.

In a study done in Petersons lab, 11 adults did time-restricted feeding (eating from 8am to 2pm) and a control 12-hour eating period for four days each. On the last day of each session, researchers measured energy expenditure and hunger hormones and found that time-restricted feeding improves the appetite hormone ghrelin and increases fat burning. Its shown to reduce the amount of fat in the liver, which is a risk factor for diabetes and cardiovascular disease, said Peterson.

Bottom line: If you want to lose weight and are someone who hates counting calories, you might consider fasting, as both methods offer similar weight loss benefits.

The most effective diet is the one you can stick to while still living your best life. Its hard to know which will work best before trying, but doctors and recent studies offer some guidance. Peterson said that complete, zero-calorie fasts generally prove to be too difficult to maintain. People stick with them maybe for the short-term, but they get quite hungry in the long-term, she said.

Time-restricted feeding fasting overnight and into the next morning is likely the easiest form of fasting to comply with. A longer than normal fasting period each night allows you to burn through some of your sugar stores, called glycogen. That does a couple things. It gives your body a little bit more time to burn fat. It also may help your body get rid of any extra salt in your diet, which would lower your blood pressure, Peterson said.

There arent any studies right now that state exactly how long one should fast. Researchers, like Peterson, are working on that. The minimum amount of time it takes to make fasting efficacious hasnt been proven via study, but the prevailing notion is its somewhere between 12 and 18 hours. But it can take a few days sometimes weeks of fasting regularly for your body to start burning fat for fuel. Brooke Alpert, nutritionist and author of The Diet Detox, suggests starting by moving your last meal to around 7 pm. She said the reason for this is our bodies are better at doing some things at certain times. Our bodies are better at processing sugar in the morning than at night, said Varady. So eat bigger meals in the morning, for example.

And how often do you have to do daily intermittent fasting to see the benefit? Again, there hasnt been a study thats shown exactly how many days you need to fast, but a recent study in rodents showed they get about the same benefits fasting five days per week as they did fasting every day. The great thing is that were learning that this type of fasting isnt all or nothing, Peterson said. New York Times

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Intermittent fasting: what is it and are there any benefits? - The Irish Times

J&H Smart Slimming Cup Helped Angela Create Legends and Attracted the Fans Praises and Worldwide Attention – Press Release – Digital Journal

Posted: November 28, 2019 at 12:45 am

Recently, a French girl Angela shared her inspirational slimming story on Twitter, attracting millions of netizens around the world. This slimming cup, which has made Angela beautiful, has also become the people's focus, and has also "rekindled people's hope" for many netizens who have failed to lose weight many times.

Angela, a French girl, used to be an obese girl. She thought she would keep fat all her life and would not have a chance to lose weight successfully. Then, her inspirational story took place after she got the black technology cup from Germany. She successfully slimmed down and became more beautiful. More importantly, she became extremely confident. Not only has she gained the love she once dreamed of, but also has her own good career.

Angela gave a detailed account of her childhood attitude towards obesity in the form of a diary on Twitter. This attitude evolves from indifference to full resistance. In the end, she finally lost weight and achieved her goals.

After deciding to lose weight, Angela used to sweat in the gym for several months. However, she has always been difficult to lose weight since she has a fat-prone body. Just when she was about to give up in despair, Joseph, a good friend of the slimming club, gave her a water cup which is said to be able to lose weight. "After drinking a few glasses of water every day, amazing things happened. Angela's weight began to drop rapidly. In about half a year, she lost from 150 kg to 100 kg, and now she looks like a completely different person. Angela said happily that the handsome Joseph, who gave the weight-loss cup, is now her boyfriend. Now the two people have started a business together with lots of achievement. Angela, who has lost weight, has finally passed the obstacles in her life.

Angelas inspirational weight loss story has attracted millions of fans all over the world, and many people have also asked for more information about this magic weight loss water cup. Angela introduced that, this cup is made in Germany, called J&H intelligent broken cup, and is the latest weight loss black technology product. By drinking water with this cup, not only has she succeeded in losing weight, but her genetic predisposition to obesity has also been changed. Now, she drinks at least four glasses of water every day with the broken cup, but she wont go on a diet, is full at every meal, and also doesnt need to do a lot of exercise to maintain her slim figure.

People who are prone to gain weight actually have a slow metabolism due to lack of enzyme activity in the body. Eating the same amount of food, people who metabolize slowly must be fatter than people who metabolize fast. JOIN, member of the research and development team of the broken cup, said, The water in the broken cup can swap out Mg2 +, Na +, Ca2 +, K +, H + and other natural mineral ions and weak alkaline trace elements after the active microelectrolysis of alpine ancient ore. Among them, a large amount of magnesium ions can fully activate the enzyme activity in the body, help break down the intestinal tract and body toxins, and accelerate the bodys metabolism from the root. In this way, there is naturally no need to be on a diet or exercise, and you can lose weight faster and more easily.

Media ContactCompany Name: Neckar Industry Co., LTD.Contact Person: JOHNEmail: Send EmailAddress:Langer Anger 187 City: 69115 HeidelbergCountry: GermanyWebsite: http://www.johnhancock.de/

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J&H Smart Slimming Cup Helped Angela Create Legends and Attracted the Fans Praises and Worldwide Attention - Press Release - Digital Journal

Division 1 female athletes are among those plagued by eating disorders, missing periods, and broken bones – Business Insider

Posted: November 28, 2019 at 12:44 am

captionWhen Delaney White entered the collegiate running scene, she thought missing her period was normal. Now at Portland State University, she feels supported.sourceCourtesy of Delaney White

Elite runner Mary Cain said in the New York Times this month that her experience with the coaching system at the now-shuttered Nike Oregon Project encouraged unhealthy levels of weight loss, leading to five broken bones, mental health problems.

The ordeal also derailed her career, according to Cain.

Her experience eating too few calories, having dangerously low bone density, and missing her periods is illustrative of what seems to be a disturbingly common condition among female athletes: Relative energy deficiency in sports, or RED-S. Its also been called female athlete triad, but most professionals now refer to it as RED-S, in part to include male athletes, and to recognize that undereating isnt always related to an eating disorder.

While the condition or symptoms of it can affect anyone from the weekend warrior to the Olympian, it seems to be an especially pervasive, though still under-the-radar, problem among higher-level athletes, including Division 1 female runners.

When Delaney White, now a Division 1 cross-country and track runner and senior at Portland State University, entered the collegiate running scene, she had already begun to have irregular menstrual periods, she told Insider. She thought it was normal for competitive athletes at her level.

That mentality seems to be pervasive. Cate Barrett, a former Division 1 track athlete, wrote on Instagram that college programs today are still preaching thinner is fast, and telling women to lose weight, or that low weight and lost periods arent a problem.

View this post on Instagram

For so long, I thought I was the problem. To me, the silence of others meant that pushing my body past its healthy limits was the only way. But I know we were all scared, and fear keeps us silent. @runmarycain Mary Cain's expos of abuse she suffered while training as a young pro runner is shocking and upsetting. A decorated coach at Nike, Alberto Salazar, pressured her to lose weight to run faster. This is an inexcusable abuse of power. Salazar had nearly every resource available to boost Marys performance, yet chose to emphasize a strategy that risked her health. And it didn't even fucking work. It drove her to slow races, self-harm and quitting the sport. Marys story resonates with the amateur and collegiate running community all too well. We've experienced the same thing. Being shamed for our size. Told that our poor performances were because of weight. And that we were lucky to be here, so we shouldnt complain. That this is part of the sport. I competed for a D1 NCAA track team for all four years of college. While this was a great experience, it did leave me with a disordered view of my body and food. 11 years after I entered the NCCA, I still feel the strain that Im not small enough. I know this is not factual and rational, but my mindset is a work in progress. I do not know any teammates who emerged from the NCAA system unaffected by the pressure to be thinner. It may seem like the entire running community is already woke to this issue, but please listen: IT IS WILD how deep this goes. It is still happening. Girls still need help. College programs today are still preaching thinner is faster, and telling women to lose weight, or that low weight and lost periods arent a problem. College sports are not the only offenders here, but they have to do better. They, along with the whole running world, have the opportunity and obligation to make a positive impact in young peoples lives. I am thankful that Mary Cain and many others have faced their fear and brought their stories to light. This is how we change.

A post shared by Cate Barrett (@beingcate) on Nov 8, 2019 at 12:39pm PST

And, Andrea Toppin, a former runner at Iowa State, wrote on Twitter that her teammate and boyfriend at the time told her she needed to lose 20 pounds in order to contribute to the team. All I cared about was the number on the scale and pleasing my boyfriend until I got my first awful stress fracture after 2 muscular injuries and 2 years of not having a period, she wrote.

Research backs up these womens experiences.

While estimates of the ubiquity of RED-S vary widely, but some research has shown women at higher levels of sport may be at greater risk because of the high competitive pressure and specific demands of certain sports, such as running. Research also suggests as many as 54% of female collegiate athletes being unhappy with their weight.

Whats more, studies suggest disordered eating is especially common in sports that emphasize aesthetics or leanness, like running and gymnastics, with as many as 69% of female athletes in those types of sports missing their periods.

Eating disorders have continued to increase for girls ages 15 to 22, which directly overlaps with the peak of adolescence, commonly spent in high school and college sports, professional runner Lauren Fleshman wrote in the New York Times. Over one-third of N.C.A.A. Division I female athletes exhibit risk factors for anorexia nervosa.

She was one of them, writing that her final year of her collegiate career she restricted her diet to look more like the professional, older runners she hoped to become. I may have looked the part, but I lost my energy. I lost my period, and injuries set in, derailing the first half of my professional running career.

No matter how common, a disrupted menstrual cycle can be a dangerous sign that low calorie intake is messing with the bodys hormone levels, which can cause long-term health issues like permanent bone loss and potential fertility problems.

But awareness lags among athletes and professionals alike. A small study found 44% of high-school female athletes reported that they thought losing their period was a normal response to a high level of athletic training, Dr. Aubrey Armento, a sports medicine physician in Colorado, reported on Twitter.

And one 2018 study found that less than half of clinicians, physiotherapists, and coaches could correctly define RED-S.

Women also get cues from the environment that thin is better, Mary Jane De Souza, a professor of kinesiology and physiology at Penn State who specializes in the syndrome, told Insider. Its a huge problem, she said. We need a lot more widespread knowledge to be disseminated that you get to be a great, high-performing female athlete but coaches and other people without dietary expertise dont get to tell you what to weigh.

Whites first college team didnt talk about missing periods, body image, eating, and weight. But when she transferred to Portland, she found her new teammates were open about discussing their experiences and checking in with each other.

There, she was told that irregular periods were an important sign that something was going on with her body, and she was encouraged to talk to a female trainer about it. Her performance, and health, immediately improved as a result.

I was running 74 miles a week, and I didnt realize I needed to be eating more. As soon as I did that, I started getting faster, White said. Its turned around how I feel about running, my performance is better than ever, and Im healthier than Ive ever been.

As Whites experience demonstrates, when caught early, many of the damaging effects of RED-S can be reversed. With enough calories, athletes can begin to recover from energy deficit within days or weeks, according to the most recent guidelines from the Female and Male Athlete Triad Coalition.

White said having female trainers, and strong female athletes as role models in her life, have made a world of difference. As more women become high-profile coaches, including record-breaking marathon runner Shalane Flanagan, she hopes that more young athletes will have the support, encouragement, and resources they need to pursue elite levels of the sports without risking their mental and physical health.

Ultimately, real progress also means looking at the broader culture that links womens value to their weight, White said.

Running is a really interesting microcosm of our culture, that you expect women to be strong but if they get above a certain weight, theyre no good any more, she said. Until we change the culture of comparison, our sport isnt going to change.

Read more:

I had the condition that broke down Nike runner Mary Cains body, and I wasnt even an elite athlete

3 marathoners who are breaking stereotypes about what runners look like

An athlete who spoke out against Nikes running program in 2015 says Mary Cains allegations could change the future of the sport

Continued here:
Division 1 female athletes are among those plagued by eating disorders, missing periods, and broken bones - Business Insider

Weight loss: Harry Styles and Ellie Gouldings PT shares his top five tips to blast fat by Christmas – The Sun

Posted: November 28, 2019 at 12:44 am

WITH nearly exactly a month to go until Christmas, many of us are well aware of the need to lose weight before gorging on mince pies.

But fear not, as one of the country's best personal trainers Ben O'Brien has shared his top tips to help you get fitter before the festive season kicks in.

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And Ben certainly has proven experience as one of Barry's Bootcamp's main instructors - where the likes of Harry Styles, David Beckham and Ellie Goulding train.

Ben says: "With so much to celebrate this holiday season, you deserve to feel your best.

"If you just consider some small changes, the endorphins will be flying and you will feel HOT, when it's cold AF."

Here, he takes us through his top tips on how to stay in shape ahead of Christmas.

Instead of waiting around for the busy tube or a stuffy bus ride, Ben recommends heading most places on foot to shed those extra pounds.

In particular, you can burn between 100 to 300 calories if you walk for just 30 minutes at a brisk pace.

Ben says: "Wrap up warm and enjoy the winter scenes whilst also avoiding the mayhem of public transport.

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"Plus, getting your body out in the cold is not a bad thing.

"Cooling your muscles can help avoid DOMS (delayed onset muscle soreness).

"Spending 2 mins in a freezing cold space is all the rage right now too, it's called Cryotherapy!"

A recent study published in the European Journal of Preventive Cardiology found that standing and sitting more frequently can lead to relatively fast, and low effortweight loss.

In particular, they found that standing versus sitting for six hours a day would help a ten stone person burn an extra 54 calories a day.

Add it up over the course of a year, and thats equal to nearly half a stone.

Not only do you burn more calories standing, but it's also better for your posture

Plus, previousstudieshave shown that standing burns about nine additional calories per hour compared to sitting.

Ben says: "This is such a small change but has huge benefits.

"Not only do you burn more calories standing, but it's also better for your posture."

While many people find winter synonymous with weight gain, Ben has recommended thinking of December as a "maintenance month."

He says: "Unless you have a specific plan in place, think of December as the month of maintenance, it might not be the best time to gain or lose.

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"It's unlikely you are going to be able to hit a calorie deficit over the holidays, so it's not the best time to plan to shred."

No one can avoid hitting the dance floor during the festive season - especially when the DJ puts on Mariah Carey's All I Want For Christmas.

And now Ben has revealed that throwing your favourite shapes on the dance floor could in fact be helping you to stay in shape, literally.

It has even been revealed that a person can burn up to 400 calories during one hour of dancing.

Ben says: "If you like to hit the town, or are celebrating a holiday party get on that dance floor.

"Dancing helps to burn those liquid calories and helps your colleagues and friends see the real you. Nobody puts Baby in the corner."

You don't just need to spend your day rattling away on a keyboard or in meetings with your colleagues.

Ben suggests heading out for a workout or as he puts it "sweatwork" with fellow staff before you hit your work Christmas party.

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And if you're struggling for ideas - he's recommended Barry's Bootcamp's very own Christmas party.

Ben says: "Get your colleagues down to our Red Room for the work Christmas party (with drinks after!).

"Sweatworking is so hot right now."

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Weight loss: Harry Styles and Ellie Gouldings PT shares his top five tips to blast fat by Christmas - The Sun


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