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9 Eating Habits That You Think Help You Lose Weight, but Actually Don’t Eat This Not That – Eat This, Not That

Posted: June 8, 2022 at 1:45 am

The ancient Greek philosopher Heraclitus of Ephesus once said that change is the only constant in life, and he may as well have been talking about the rules of weight loss.

The rules about how to eat healthy and lose weight have been tweaked and adjusted so often with every new diet strategy that it can be hard to keep track.And amid all the confusion and uncertainty, we often stumble into eating patterns that do more harm than good.

It is very common for people to develop eating habits that they believe are the answer to losing weight, but can backfire, say dietitians. And that's unfortunate because following misguided advice that doesn't work can make you feel that something's wrong with you. Here are some of those eating habits that may be secretly undermining your goal of losing weight. Read on, and for more on how to eat healthy, don't miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Logic tells us that if we're gaining weight because we're eating too much, the oppositeeating very littleshould help us lose weight. That's just wrong and it's a common approach that often backfires. "Not only can this lead to increased cravings and potentially feeling more out of control around food, but entering the starvation zone can slow down your metabolism through adaptive thermogenesis," says medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group and author of The Core 3 Healthy Eating Plan. If your body doesn't get the calories and nutrients it needs to function properly, it will respond by holding onto fat cells, she says.

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We know what you're thinking: "Hey, I've been told these foods are super healthy, loaded with antioxidants, filled with tropical fruits and vegetables. What gives?" Well, yes fruit and antioxidants are good, but not at the expense of too many calories and grams of sugar.

"Top these fruit bases off with nut butters and granolas and more fruit and you have a very big calorie bomb that ultimately may lead to more sugar cravings," warns medical board member Amy Shapiro, MS, RD, founder of Real Nutrition. You need to be choosey about the ingredients that go into smoothie bowls. "Watch your toppings; skip the granola and enjoy nuts, chia seeds, and coconut to reduce the sugar even more," Shapiro says.

RELATED:The Best Smoothie Combinations for Faster Weight Loss, Says Dietitian

It doesn't. And it certainly doesn't mean fewer calories. In fact, going for the gluten-free stuff often leads to eating more processed foods and gluten-free foods often contain more calories than regular wheat products. "Many people believe gluten-free equals low carb, but this is incorrect," says Shapiro. "If you want to go gluten-free, do not eat the food substitutes like bread, cakes, cookies, and chips. Eat whole foods like potatoes, beans, and gluten-free grains to see results."

Carbohydrates have been vilified so often in diet books, online programs, and food advertising that people have taken "watching your carbs" to the extreme by trying to cut out almost all carbs. Big mistake. "Yes, you cut calories and may lose water weight initially since carbs hold water in the tissues, but the weight loss typically is fleeting," say Eatthis.com medical board members Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins.

Carbs are fuel for the brain and your muscles. "Cutting carbs completely is unrealistic since carbs are fuel for the brain and muscles. Without them, you'll crave the quickest pick-me-up you can find SUGAR. When you give in to the craving, often you end up throwing in the towel on healthy eating completely, thinking you have to be very stringent with your diet to see results." That's not true.

RELATED:5 Worst Eating Habits for Sugar Cravings, Says Dietitian

This is a variation of the "eating very little" misguided habit above. You skip breakfast, lunch, or dinner in an effort to cut way back on calories. "Unless you're intermittent fasting and there's some consistency to your eating plan, and waiting long hours to eat, will end up making you so hungry that you eat back all of the calories you would've eaten at your meal, and then some," warn The Nutrition Twins.

Obsessing over counting daily fat grams is not only not fun, but it's also not healthy. "Fat is not the enemy and it's healthy to include some healthy fats like nuts and olive oil when trying to lose weight," says registered dietitian nutritionist Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. Fat is satiating, so, even though it's high calorie, it can help you lose weight.

"The key is to include healthy fats in reasonable portions," says Dr. Young. "Enjoy 1/4 cup of nuts as a snack and use one tablespoon of full-fat salad dressing (olive oil-based) on your salad."

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That's another mistake dieters make that leads to unhealthy behaviors. "Fat-free foods don't fill you up, so you end up eating larger portions of fat-free food which ultimately leads to overeating and intensified cravings," says Shapiro. "When you remove fat from foods, it is often replaced with sugar to improve the taste." Excess sugar eaten turns to fat, which is exactly what you're trying to prevent.

The low-carb obsession goes hand in hand with anotherloading up on protein. "Many people think if I cut carbs, I can eat all the protein (think meat!) that I want without paying attention to portion sizes," says Dr. Young. "I've seen clients gain weight using this approach." A better way to eat for weight loss, says Dr. Young: "Include foods from all the food groups and pay attention to portion sizes as well as hunger levels."

Eating a vegan diet can be healthy and certainly can help with weight loss. But if you don't go about it the right way, you can end up gaining weight. "We see this frequently in our practicea few servings of nut butter, several tablespoons of olive oil, and a big bowl of granola or pasta, and you may already meet your calorie needs for the day," say The Nutrition Twins. If you go vegan, you may need to be extra vigilant about avoiding excess carbs, nuts, oils, and other calorie-dense foods. And remember: You can get a good dose of satiating protein from plants. Here are 20 Vegetables Ranked By Protein.

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9 Eating Habits That You Think Help You Lose Weight, but Actually Don't Eat This Not That - Eat This, Not That

5 Best Types of Rice for Belly Fat LossRanked! Eat This Not That – Eat This, Not That

Posted: June 8, 2022 at 1:45 am

Rice comes in many different variations, all with their own unique makeup of nutrients, minerals, and health benefits. And while many of us have been told that we can't enjoy rice as a part of a healthy weight loss plan, this isn't necessarily true. Incorporating rice into your diet is more about finding the right types instead of avoiding it altogether.

To learn more about the healthiest types of rice for weight loss, we talked withCourtney D'Angelo, MS, RD, author at Go Wellness. Continue reading to learn more about the specific types of rice and their unique health benefits, and for more healthy eating tips check out 4 Popular Diets That Don't Actually Work.

At the end of the day, white rice is not the villain everyone makes it out to be if it's consumed in moderation. However, if you're wanting to lose belly fat, you may want to try other types of rice that are less processed and still have their nutrients in tact.

"The 'worst' type of rice for belly fat loss is white rice. It's not necessarily bad for you, but white rice is more processed, which means it will lose some of its nutrients in the processing phase. White rice also has the lowest fiber per serving and highest carbs compared to black rice and brown rice. Low fiber won't help you keep full and ultimately will make you hungry a little faster. So, if you're focused on belly fat loss, stick to brown or black rice, as those rices are higher in nutrients," says D'Angelo.

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Many people talk about brown rice being healthier for you than white rice, with the main reason being that it isn't processed. Because of this, it's packed full of nutrients.

"Brown rice carries a significant amount of nutrients, mainly because it is whole-grain rice. It's high in fiber, B-vitamins, zinc, and magnesium. Fiber is beneficial for weight loss because it helps stabilize blood sugar and can keep you full longer. Brown rice can also help improve digestion as well as feed healthy bacteria in your gut," says D'Angelo.

Wild rice is a type of semi-aquatic grass, so it is technically a combination of four different types of grass. According to Nutrition Reviews, wild rice is recognized as a whole grain that is packed full of vitamins, nutrients, fiber, and multiple kinds of antioxidants. It's also been known to help manage lipid profiles, heart health, and weight.6254a4d1642c605c54bf1cab17d50f1e

Red rice is another common rice variety that is considered a whole grain. It is one of the healthiest types of rice you can eat, especially when you're trying to lose weight. It's packed full of fiber and protein, and also contains helpful antioxidants that can help your body fight free radicals.

Carolina Gold Rice is not as common as the other types of rice, but it is worth a top spot on the list because of its health benefits. It's grown only in a few regions of the southern United States, but its high antioxidant and nutrient content has put this type of rice on the map.

Carolina Gold Rice has also been studied by Blue Zone researchers and is known to be a key to longevity for many South Carolina residents. Not only that, but it's high in protein and fiber, two components that make it great for weight loss.

One of the best rice varieties for weight loss and your overall health is black rice.

"Black rice has the highest level of antioxidants of all varieties of rice, thanks to the anthocyanin content, which is a powerful anti-inflammatory. It also has a good amount of protein in it (10 grams in one cooked cup). Protein helps build muscle while also burning fat. It also helps you feel better overall. Additionally, it has a good amount of fiber in it. The fiber and protein will help you feel full and not reach for unhealthy snacks," says D'Angelo

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5 Best Types of Rice for Belly Fat LossRanked! Eat This Not That - Eat This, Not That

Halozyme Announces Commercial Launch Of TLANDO, An Oral Treatment For Testosterone Replacement Therapy – – Benzinga

Posted: June 8, 2022 at 1:44 am

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Rethinking Identity and Testosterone in Imagine a Body – The New Yorker

Posted: June 8, 2022 at 1:44 am

In one section of Connor Lee OKeefes short documentary Imagine a Body, a film in which transmasculine people discuss their varied experiences of taking testosterone in order to medically transition, we see the construction of a birdhouse: there are closeups of a nail being hammered, a sharp edge sanded down, a screw twisted into wood. In a voice-over, one of the interviewees hints at the relationship between the imagery and the films subject matter. Theres this idea in sculpting where you take a chunk of wood, and you carve away whats not supposed to be there to reveal what should have been there the whole time, he says. He compares that idea to the feelings he had when he started on testosterone: Suddenly, its, like, Oh, theres the person that was supposed to be there this whole time.

OKeefe was inspired to make the film when, after taking testosterone for many years, he increased his dosage. Experiencing a new set of changes, he began to conceive of transition as a nonlinear process, an evolution rather than a clear-cut before and after. He decided that he wanted to create something that was exploratory in its approach, guided by subjects with a diverse array of notions about their own genders. He completed interviews with seven people, each one at least two hours long, and then sifted through the hours of recordings for the most interesting moments. A noticeable pattern that emerged was the way hormone-replacement therapy had defied expectations. Everyone came in with one idea of what gender was and what their relationship to it was, and kind of grew into a different place, he told me.

How can we talk about transition in a less medicalized way? OKeefe wondered. The film does not attempt to show the concrete effects of transition, and dispenses with the talking-head format that is customary for interview-driven documentaries; it favors, instead, an abstract approach. Imagine a Body takes a physical experience and, rather than render it in clinical terms, suggests its complex affective landscape. Interview responses are paired with images, a combination of picturesque landscapes, dynamic rotoscope illustrations, and scenes that subtly convey the changes caused by transition: shaving, or setting off on a run among the trees. With its surprising turns from one voice-over to the next, the film presents a swirling, evocative variety of insights. Once I started passing just by speaking, it completely changed my world, one subject says. Moments later, another says, I hated my voice as a child. And I cant say I ever stopped hating my voice. Like, I still do. In delving into the intricacies of trans experiences, Imagine a Body does not reduce the evolution of identity to a simple journey from problem to solution. The objective is not merely the treatment of a condition but the capacity to experience a more rich, full spectrum of life.

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Rethinking Identity and Testosterone in Imagine a Body - The New Yorker

Once a Taboo Topic, Menopause Is (Finally) Having Its Wellness Moment – Vogue

Posted: June 8, 2022 at 1:44 am

This past spring, a small group of women gathered at the Beaverbrook estate in Surrey, England, a 470-acre country idyll outside London that once received guests including Elizabeth Taylor and Ian Fleming. The sprawling property, which has become a destination for wellness programs featuring everything from lectures on traditional Chinese massage to Wim Hofs cold plunges, had lured attendees for a womens health retreat. The topics included abdominal massage therapy and guided talks on depleted estrogen. This is the first time there have been so many of us, gut-health expert Amanda Porter relayed to the group, adding the staggering statistic that nearly 1 billion women are projected to experience the onset of symptoms including hot flashes and brain fog by 2025. They are the many, the confused, the perimenopausal.

Think of it like puberty, says Jen Gunter, MD, a Canadian American gynecologist and the author of The Menopause Manifesto. There isnt really a hard start date, and you dont know that youre in it until youre really in it. She goes on to describe an often undiagnosed panoply of symptoms associated with perimenopause, which precedes menopause (when youve gone 12 consecutive months without menstruating) and can start as early as our mid-30s: cycle irregularities, increased anxiety and depression, insomnia, night sweats, weight gain, a decimated sex drive. A lack of visibility doesnt help. When I turned 43, feeling wholly unequipped for my own experience with mood swings and spontaneously heavy periodsand with no guidance from my doctorI found myself googling flash periods after an episode of And Just Like That (the one where Charlotte memorably bleeds through a white jumpsuit at a charity paint party). There was just this lack of information and support, agrees the actor Naomi Watts when we spoke about the topic earlier this year. Id had enough. This September, Watts will join an increasingly vocal group of entrepreneurs, celebrities, and medical providers determined to change that dynamic when she launches a new perimenopause- and menopause-focused wellness brand with Bay Area biotech company Amyris.

Its true that hormonestheir unpredictability, and their ripple effect on how we look and feelare increasingly part of the beauty conversation. The first part of perimenopause is typically characterized by estrogen levels that fluctuate, but are still pretty high, and decreasing progesterone levels. And then the second part has to do with very rapidly declining estrogen, explains Anna Barbieri, MD, an ob-gyn at New Yorks Mount Sinai Hospital. Hormone replacement therapy (HRT), in which synthetic versions of these hormones can bolster dwindling supplies, remains a tried-and-true course of treatment. Every single one of us whos entering this transition or going through it should know about the option of hormone therapy and its risks and benefits, says Barbieri, who is also the founding physician of Elektra Health, a digital womens health platform offering virtual one-on-one menopause care with accredited providers and accountability counselors known as menopause doulas. But now there are also products such as Kindras hot flash and night sweatmitigating Cool Down Mist; Wiles Drinking Your Feelings, a stress-reducing adaptogen powder that can be mixed into your daily matcha; and the skin-calming Meditation Gel Cream from Knours, an entire skin-care range tailored to fluctuating cycles. Veracity, a six-piece skin-care line formulated to support tangential issues, including excess oil production and thinning skin, recently inspired a Hormone Balancing Facial at The Well, Manhattans buzzy destination for mindful beauty. A 60-minute treatment left my skin far less inflamed than usual, and my soul soothed.

Despite an uptick in home diagnostic tests from Thriva and Everlywell, there is no clinically proven way to test for perimenopause. Somebody who tells you we can just measure your estrogen and progesterone is bullshitting you, says Alicia Jackson, PhD, the founder of Evernow, a telehealth company that aims to provide patients with 24/7 online perimenopause support as well as virtual hormone therapy plans. Thats because our hormone levels during this transition vary wildly from day to day, so testing them to get a quantifiable diagnosis isnt reliable. Theres no established value for them, agrees Barbieri. What hormone testing can help with, she says, is to rule out other conditions (like thyroid abnormalities, for instance) that can often pose as perimenopause. Somi Javaid, MD, a Cincinnati-based ob-gyn, uses hormone tests at HerMD, the medical practice she runs in Ohio and Kentucky, for a different reason: If women see that their FSH [follicle-stimulating hormone], which is responsible for controlling our menstrual cycles, is going up and their estrogen and testosterone are going down, I may not be able to tell them theyre perimenopausal, but it helps them understand that somethings going on, says Javaid, adding that this kind of validation is extremely important: So many women who complain about perimenopause symptoms are being dismissed.

According to a recent report published in The New York Times, female patientsand particularly women of colorare far more likely than men to experience a kind of medical gaslighting (in which legitimate symptoms are invalidated by doctors); when it comes to perimenopause, that brush-off may be even more widespread. Stacy London experienced this firsthand. The longtime fashion stylists hormonal transition at age 46 had a number of typical markers. I started to feel anxiety all the time, my skin got worse, my joints felt sore, I had insomnia and terrible brain fog, says London. I thought my brain was short-circuiting, because I couldnt remember words. Londons doctor recognized her symptoms but provided little recourse for treatment. She said, Its just menopause, youll get through it, London recalls. The experience compelled her to join State Of, a skin- and body-care line that she became the CEO of in 2021, which aims to give the menopause transition a makeover, one cheerily packaged tube of joint cream at a time.

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Once a Taboo Topic, Menopause Is (Finally) Having Its Wellness Moment - Vogue

Larry Wheels Opens Up About Cycle: "I’m Trying to Encourage a Healthier Approach to Using PEDs" Fitness Volt – Fitness Volt

Posted: June 8, 2022 at 1:44 am

Larry Wheels is known for his feats of strength in powerlifting, arm-wrestling, bodybuilding, and strongman. Wheels recently shared a YouTube video explaining the different approach he took while using PEDs during his current strongman preparations.

A decorated strength sports athlete, Wheels has accomplished loads of success in a number of different disciplines. Last year, Wheels focused on arm-wrestling, a new endeavor that he found extremely challenging. After losing two consecutive matches to Aleksandr Schoolboy Toproll, Wheels returned to the sport looking for yet another challenge and found it competing against Brandon Allen. Despite winning rounds one and two, Wheels was unable to seal the deal and pick up the victory.

Wheels is a multi-faceted competitor, who has also tried his hand at bodybuilding. In 2018, Wheels took his physique to the Gold Coast Muscle Classic in California and won first place in his debut, showing that his competitive nature translates into other sports.

He last competed at the 2020 XPC Arnold and intended to compete at the Revolution Powerlifting Syndicate in 2021. However, Wheels was unable to make it to the show after a quad injury prevented him from participating.

As of late, the 27-year-old decided it was time to compete again in strongman. Wheels plans to return at the 2022 Middle Easts Strongest Man, expected to take place on Aug. 27-28, in Dubai. In addition to eying another contest, Wheels has made it clear that his plan is to keep demolishing old PRs (personal records). His commitment to his craft is evident after he completed a massive deadlift of 930-pounds (421.8-kilogram) for three reps. According to Wheels, this feat of strength was made possible by a refined cycle hes started implementing recently.

In a YouTube video, Wheels dives into the type of cycle he utilized during prep. The strength athlete believes encouraging a healthier approach is responsible, as many fans look to him when it comes to designing their own regimen.

In the past, typically a cycle I run, Im not going to name the compounds specifically because I fear people watching this, not everyone but some will hear the compounds and call their drug dealer and say they want this and that. Thats what Larry took so Im going to take it. So, to keep things more vague and trying my best to send the right message to those who are already using PEDs, not those who are natural and considering it. Im trying to encourage a healthier approach to using PEDs for those who already do. Guys if you dont already use PEDs please do not, you dont need PEDs to get stronger. Wheels explains.

Wheels usually runs a cycle for 8-12 weeks, but says this time, it was completely different. Instead of using several compounds for weeks on end, he found the most success by sticking to an increased testosterone dose this year. He clarified that he only used other compounds starting five days from his personal deadlift record.

In the past, Id run a cycle of several compounds. Theres a couple specifically for strength that work extremely well and most people in the strength world use it as a bread and butter. I use those compounds for usually eight to 12 weeks. So, the first two weeks are okay but each week that youre on, youre body is enduring more and more stress. Side effects become increasingly more unbearable, and especially the most effective ones, the most effective steroids from gaining strength unfortunately come with the most potent side effects.

So under the guidance of a coach of mine, Im not going to say exactly which one. Ive had several coaches throughout the years. Under the guidance of a coach, I was advised to use testosterone, just a bit higher than a TRT (testosterone replacement therapy) weekly, for the entire prep leading all the way up through the peak.

Admittedly, Wheels was skeptical when his coach suggested a five day blast, but the results spoke for themselves, according to the strength sports athlete.

When my coach told me you could reach your all-time best in five days as opposed to the usual 8-12 weeks that I would use these compounds for, you can imagine I was a bit skeptical. But I took his word for it and did the entire eight week prep, for this 422-kilogram deadlift for a triple, which meant to only be two reps by the way.

Sticking with a higher dose of TRT, Wheels was blown away by the results. Because the blast lasted only five days, the powerlifter maintained that many of the side effects were non-existent this time around.

Again, a bit higher dose weekly of just TRT. The final five days I used those extra compounds that are typically used for 8-12 weeks and I was blown away with how effective this was because in only five days, youre not experiencing any side effects. Youre not getting acne, insomnia, mood swings. Youre not getting those really unbearable, annoying, and potentially life-threatening side effects with just five days of use.

Given that Wheels has been using compounds for over ten years, hes thankful for his new regimen.

I wish I knew I could do it this way a decade ago. Its a bit bittersweet that Im only learning this now ten years after the fact of hitting my PRs and still making progress and having a successful lifting journey, but doing it in a much more unhealthy way compared to how I just did it over the last couple of months.

Wheels added that because hes no longer running a cumbersome cycle, there is no temptation to veer off his program.

Theres no temptation to go off program because the entire cycle, youre not on these very potent compounds. Youre just on testosterone. You know if you just went off the program, and lifted for ego or social media, its not going to come out of your ass. You know its not going to be there because of course, youre still going to make progress than if you were natural but being on testosterone and being on XYZ, theres a very big difference. That temptation throughout this entire prep just wasnt there. It was just easier to stick with the program.

Following a rash of deaths in the bodybuilding industry, a worried Wheels decided to get his heart checked just in case. Fortunately, his heart was deemed healthy after an Electrocardiogram (ECG).

Watch the full YouTube video below

RELATED: Powerlifter Larry Wheels Starts OnlyFans Page

This isnt the first time Wheels has spoken about the harmful effects caused by PEDs. The popular athlete revealed that his life was a living hell while using Trenbolone, a popular androgenic compound. Wheels believes educating those who use PEDs is a worthwhile cause, given the influence he has on athletes in a number of different sports.

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Larry Wheels Opens Up About Cycle: "I'm Trying to Encourage a Healthier Approach to Using PEDs" Fitness Volt - Fitness Volt

Caitlyn Jenner can still hit golf ball nearly 300 yards after transitioning to female – Washington Times

Posted: June 8, 2022 at 1:44 am

Caitlyn Jenner is 72, but if she ever decides to compete on the womens golf tour, watch out.

The transgender celebrity, who won the gold medal in the 1976 Olympic decathlon as Bruce Jenner, said Wednesday she can still hit a golf ball nearly 300 yards, seven years after undergoing a gender transition that included years of hormone therapy.

Ive been on for seven years of full transition, been on hormone replacement, and I can still hit the golf ball 280, 290 yards. Theres a lot left over, said Ms. Jenner on Fox News.

The average driving distance on the LPGA tour is about 250 yards. The longest driver on the tour is Emily Kristine Pedersen of Denmark, who averages 282 yards, according to the LPGA. On the mens tour, according to the PGA, the average drive for the 2021 season was 295.3 yards.

Ms. Jenners comment came in a discussion about former University of Pennsylvania swimmer Lia Thomas, who became in March the first male-born athlete to win an NCAA Division I womens title with a victory in the 500-yard freestyle.

Ive got a lot left over, and I think Lia Thomas obviously has a lot left over, said Ms. Jenner.

The debate over male-born athletes in womens sports reemerged Tuesday after Thomas said in interviews that transgender competitors are no threat to womens sports.

Im not a medical expert, but theres a lot of variation among cis female athletes, Ms. Thomas told ABC News. There are cis women who are very tall and very muscular and have more testosterone than another cis woman, and should that then also disqualify them?

Ms. Jenner has long argued, with medical support, that trans women who have undergone puberty have unfair physical advantages over their female competition.

She pinned the blame on the NCAA, which permitted Ms. Thomas to compete on the womens team in the 2021-22 season after undergoing more than a year of testosterone suppression.

Ms. Thomas had swam previously on the Penn mens team for three years, without coming close to winning any national titles.

Right now were living in this woke world that allows her to compete and win medals against biological women, Ms. Jenner said. Lia Thomas played by the rules, I have no problem with her, but what I have been urging from the beginning is that the NCAA change their policies to protect women in sports.

In January, the NCAA announced it would defer to national sports governing bodies on transgender competitors but then backtracked for the 2021-22 championships, saying it would be unfair to change the rules on athletes mid-season.

When you transition, you have to have some integrity, and I think in some cases that may be lacking here, Ms. Jenner said. But she [Thomas] did play by the rules.

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Caitlyn Jenner can still hit golf ball nearly 300 yards after transitioning to female - Washington Times

An Average Guy Shared All the Mistakes He Made While Trying to Stay Shredded – Men’s Health

Posted: June 8, 2022 at 1:43 am

YouTuber Brendan Jones has been on a body transformation journey recently, leaning down and getting ripped in 2021but his journey has been a long one, starting way back in 2016 when he first started undertaking workout challenges on the Goal Guys channel. In a new video, Jones shares what he's learned over the last five years, including the rookie errors that held back his gains at first.

The first mistake that he made was trying to do too much too soon, including making drastic changes to his diet. "Starting out as a new lifter, I was so eager to add size that I interpreted any increase on the scale as a sign that my muscle gains were coming in," he says. "And why shouldn't they be? I was clean bulking with an ever-increasing calorie surplus, and training as hard as I ever had in the gym."

While the research would indicate that Jones could expect to gain a maximum of 1 or 2 pounds per month this way, he was gaining upwards of 4 pounds each month. "My calorie surplus was so intense, my body was converting more and more of those calories into fat," he says. When he tried to counteract this by upping his cardio and reducing his calorie intake, he did lose weightbut that included a loss in muscle mass as well as fat.

Jones recognizes now that he shouldn't have been thinking in terms of bulking or cutting so early, and that cleaning up his nutrition on top of his training would have put him in a "perfect spot" to build muscle while burning fat.

Jones' second major mistake was a lack of accountability, whether in the form of a trainer or workout buddy, which he now believes to be one of the best ways of ensuring success in your fitness goals. "It's silly that even as an adult, I'm still motivating myself with the equivalent of getting a gold star from the teacher, but having that social incentive to follow through really does make the difference between skipping a workout once a week or actually getting the workout done," he says. "And those small victories over time actually add up to significant improvements in your final results."

The third mistake Jones made in the early stages of his journey was to prioritize the short-term wins over his long-term objectives. Rather than sticking to intensely restrictive diets, he now tries to build more sustainable habits that he can stick to permanently. These include coming up with go-to meals that enable him to hit his macro and calorie targets, going for a 30-minute morning walk, carving out 30 minutes each evening for a workout, and trying to get a minimum of 7 hours of sleep.

Finally, Jones explains that it was only once he started being able to recognize how "invisible" external factors were affecting him that he began to see real changes. These can be anything from the length of a morning commute, to the number of fast food restaurants in a neighborhood. Jones found that the amount of time he was spending sitting in traffic (and the snacking he would do in the car) was contributing to his stress levels and sedentary lifestyle.

"Understanding what environmental factors may be affecting you and the goals you're working towards can help you form better plans to adjust, find strategies to cope, and maybe adjust your timeline if it looks like the goal weight you set for yourself may take longer than you expected," he says. "All this is part of the process of training smart, making the right adjustments as you go, and learning from your mistakes."

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Cameron Diaz does intermittent fasting to stay in shape – HOLA! USA

Posted: June 8, 2022 at 1:43 am

Cameron Diaz is turning 50 this year and looking stunning as usual. For years many people have wondered how she stays healthy and glowy all the time with such a busy lifestyle. Luckily now we know the answers to those questions.

During an episode of Gwyneth Paltrows Goop podcast, the 49-year-old star revealed that she stays in shape by doing intermittent fasting. Im the mother of a two-year-old, so were both having a little of this and a little of that, and do I need to be snacking as much as she is all day? she explained.

Doing a little reset kind of brings you back. It helps you be more present at the moment, staying aware of what youre saying and what youre doing, she added.

According to Mayo Clinic, people doing intermittent fasting dont eat for some time each day or week. For example, some people eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day.

Other people eat a normal diet five days a week and fast two days a week, while others eat normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8 p.m.

Some studies suggest that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss, as per Mayo Clinic. Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea, and some types of cancer. For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.

The actress said that is worth it.

In addition to following this method, Diaz said that she also stopped wearing makeup every day. Ive been wearing make-up every day for most of my life because of work, and it was really depleting to my skin. I always had a breakout, she recalled. And since I stopped wearing a lot of it in my 40s obviously Im older, too, but I was getting breakouts well into my 40s I like my skin much better.

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Cameron Diaz does intermittent fasting to stay in shape - HOLA! USA

Lose Saddlebag Fat Fast With These 3 Easy Exercises Eat This Not That – Eat This, Not That

Posted: June 8, 2022 at 1:43 am

If you're trying to get rid of saddlebag fat, you're certainly not alone. Basically, "saddlebag fat" is the excess fat that accumulates on the outer side of your upper thighs. You may notice it when you try to slip into your favorite pair of jeans, and it's a pretty tight squeeze. Don't stress, though, because saddlebags are something you can reduce and tone up with just the right fitness plan and healthy food choices (aka lots of fruits, veggies, nuts, and seeds). We chatted with Soji James, a life expert and certified personal trainer at 1AND1 Life who shares with us three easy exercises that will help you lose saddlebag fat fast and get into shape.

Read on to learn more about these simple moves, and next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

You'll need to have a small set of weights on deck in order to tackle the one-legged hip thrust with a hold. James suggests performing 20 reps per leg for this exercise and using a couch for back support.

Begin the movement by holding the weights above your hips. From there, engage in single-leg hip thrusts by lifting the weight of your body with just one leg at a time. At the same time, keep your other leg up and off the ground. After you complete 20 hip thrusts with each leg, bring both legs to the floor, and remain in the hip thrust position for 30 seconds. "This will target your glutes like crazy," James says.

Related: Shrink Belly Fat Faster With This 10-Minute Ab Routine, Trainer Says

When it comes to weighted single-leg raises, James says they target the gluteus minimus, which is a smaller muscle in your backside area that sits right below the gluteus medius muscle. By toning both muscles, you should see progress in your saddlebag area.

To perform the exercise, James explains, "Hold a small weight on the side of your leg. [Then,] raise your leg to the side in a controlled motion." Keep that going until you complete your reps. Aim for 15 reps per leg.

Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says

Keep your small set of weights around for this exercise which will give your quads a good workout. At the same time, weighted squats will target your glutes and help you burn saddlebag fatespecially since this version includes a twist.6254a4d1642c605c54bf1cab17d50f1e

Begin the movement with the weights close to your body. Perform a normal squat. The twist comes in between squats, which is when you'll want to "pause to cross one leg behind the other," James says. Aim to do 10 reps.

To find out more about making your thighs leaner, be sure to read Lose Thigh Fat Fast With These Slimming Exercises, Trainer Says. Then, don't forget to sign up for our newsletter for more of the latest mind and body news!

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Lose Saddlebag Fat Fast With These 3 Easy Exercises Eat This Not That - Eat This, Not That


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