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5 common diet traps that are keeping you from losing weight – Today.com

Posted: June 20, 2017 at 9:45 am

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Losing weight is hard. Slow and steady effort always wins the weight-loss race, but what happens when youre committed, feel youre doing everything right and the pounds still arent coming off?

Take a look at these diet traps, which can sabotage even the best intentions. Making small changes in each of these areas can make all the difference between frustration and long-term weight-loss success.

While you might feel sweating is a good index of calories burned, its the intensity and duration of your activity that makes a difference. A brisk 15-minute walk burns about 100 calories, while a leisurely stroll for 30 minutes burns about the same amount. Studies show most people overestimate the calories burned from activity and underestimate calories consumed. Calories in versus calories out does work for weight loss, but make sure youre being realistic in figuring both of these out. Try an app of your choice for better accuracy.

The best first step for any weight-loss plan is swapping out empty calories for simply prepared, healthy foods, but its not the only one. While its a great start to swap out butter for olive oil, all fats have about 120 calories per tablespoon. Whole wheat pasta is a fiber-rich choice, but has the same calories as regular white pasta. Awareness of calories per serving, as well as nutrients, is a win-win for weight loss.

For healthy people, eating around three times a day is sufficient for maintaining metabolic stability. Snacking is optional, but not necessary. The idea of fueling all day long often causes people to eat more calories. Some studies show cutting out snacking altogether boosts weight loss. Pre-plan your eating for the day and choose whether you want to eat three times a day or save part of the meal to snack on later. Eating just a few times a day also supports a better sense of recognizing true hunger and fullness, an important part of any weight-control plan. When it comes to how often to eat, one size does not fit all figure out what works best for you.

We often give ourselves permission to overeat healthy foods that are rich in nutrients and calories. But if youre trying to lose weight, its all about healthy calorie-dense foods in moderate portions. The struggle with portion control is among the top reasons even the best designed weight-loss plan can stall. While most vegetables are a go-to free food for eating, just one handful of almonds is around 150 calories, and half of an avocado has around 160 calories. Learn to barter and limit your higher-calorie, nutrient-rich foods to jump start your weight-loss effort.

Eating for reasons other than hunger is a universal problem. When emotions or stress sneak in, its easy to get off track and overeat. The word stressed spelled backwards is desserts! Its essential to address the causes of stress and emotional eating, and figure out ways to manage your diet plan at these challenging times. Emotional support is a big part of success.

Madelyn Fernstrom, PhD, is NBC News Health and Nutrition Editor. Follow her on Twitter @drfernstrom.

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5 common diet traps that are keeping you from losing weight - Today.com

Trees, saws and ladders don’t mix – The Western News

Posted: June 20, 2017 at 9:45 am

In February 2016, a homeowner was seriously injured after falling from a ladder while trimming branches from a tree in Frederick, Oklahoma. The man was using a chain saw to trim broken limbs from the trees around his home. One of the limbs he severed fell into his ladder, knocking it over and causing the man to fall 12 feet to the ground. The man was discovered by a neighbor, lying face down in the yard beneath the tree. The badly bent ladder and chain saw were strewn on the ground nearby. He was taken by helicopter to OU Medical Center due to the nature of his injuries.

This story is, unfortunately, not an isolated incident says Tchukki Andersen of the Tree Care Industry Association. There are many stories in the news media each year depicting the sad details of homeowners getting severely injured or killed by attempting to manage large tree limbs on their own. Tree work, while appearing fairly straightforward and simple, is actually extremely complicated and technical. There is so much to understand about removing live or hanging tree branches, and it is not at all like cutting up firewood on the ground with a chain saw.

Qualified tree professionals are trained to look for and take special precautions against trees or branches with decay, cracks or unbalanced weight; working near overhead electrical wires and other conductors; preventing falls from trees they are working in; and removing portions of or entire trees without causing bodily harm or property damage.

Do-it-yourself homeowners have been hurt trying to cut their own trees in the following manners:

Extension ladders: If your ladder is too short to reach the branch, do not make the mistake of setting it on something such as on overturned garbage can to get the reach you need. Get a sturdy ladder that will reach at least 5 feet beyond the branch you lean it on. When a large branch is cut from a tree, the loss of the weight will cause the rest of the limb to suddenly lurch up. Many unaware homeowners have been severely injured, some fatally, when the ladder they are standing on falls out from under the branch they are cutting. The biggest danger is taking too big or too unwieldy of a piece at one time. Cut the limb in small pieces.

Improper tools: Are you going to borrow your brother-in-laws chain saw? When was the last time that tool was properly sharpened or maintained? A dull chain forces you to use too much pressure, causing you to lose control. This can lead to many problems, most of them leading to the hospital for emergency treatment of deep lacerations to your body. Andersen notes, Use properly maintained equipment and the right size saw for the job.

Lack of knowledge about tree physics and biology: It cant be done with just one cut. This is where those lacking experience in cutting live limbs from trees get hurt almost every time. Trees are mechanically complex organisms that need to be cut in a certain way to remove pieces of them safely. Cutting off a large section of limb to save time will usually cause the branch to fall before the cut is finished. The cut end will often tear into the branch all the way back to the trunk. This action can cause damage to the tree (and to you) as it swings out of control, usually onto the ladder you are standing on or the person holding the ladder. Therefore, it is always recommended to remove a large limb in sections.

If you are at all uncertain about what could happen by attempting your own tree work, contact a qualified tree care professional by calling 800-733-2622 or searching by ZIP Code at http://www.treecaretips.org.

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Trees, saws and ladders don't mix - The Western News

If You Want to Lose Weight, You Need to Love Yourself First – POPSUGAR

Posted: June 20, 2017 at 9:44 am

The Important Breakthrough That Helped Me Become Healthier

We're happy to share this story from our friend Sara Lou of Eat, Drink and Be Skinny.

I'm just a little bit pissed with the dieting industry lately. OK, I lied, I've always been pissed with the dieting industry.

The get-thin-quick schemes, the shakes, the programs purporting to help every women lose 10 pounds. The pills, teas, surgeries, and insert the next big weight loss product here have just been, ugh.

As a society we spend billions in health & weight loss and yet we're fatter than we've ever been. We are sicker than we've ever been. Yet, we're spending more money than we've ever had on trying to not be sick. Are we unable to put the two together? So what gives? And why isn't anything working?

I've also contemplated this as I stood naked in front of a bathroom mirror prodding at the parts of my body I wanted to shrink, I've thought about it as I was working out obsessively on the treadmill, restricting all bad calories and wondering why I wasn't seeing the results I wanted to. I've wondered this as I beat myself up over not going to the gym for two weeks in a row, or when I quickly gave up on kickboxing class because it was too hard for me.

Weight loss just always seemed like a goal that was out of reach. Something with long hard workouts, fat burning zones and food restrictions that not everyone is cut out for.

And well . . . not everyone should be cut out for it.

Our obsession with weight loss and the science behind it is at best a bit absurd. We somehow gain lots of weight and expect a scientific experiment and many research studies to shed the weight off for good. But is anyone asking why we put the weight on to begin with? Does anyone know why and how we've come to this? And by knowing why and how we've come to this, can't we reverse the course of this scary epidemic?

A few years ago I was looking in the mirror wondering why the hell I had adult acne, severe anxiety and hadn't lost any weight when I was eating healthy food and working out. I thought I was doing all of the right things and just wanted to throw in the towel. After a little bit of help and therapy, I decided to be easy on myself instead. I developed fitness goals that didn't surround weight loss, or calorie restriction but instead to heal up my skin and anxiety.

I turned inwards to find out why I wasn't losing weight or reaching my goals. When I placed my goals on my own self worth and doing fitness activities that were fun and challenging for me, regardless of their outcome, I started shedding excess fat and became more toned.

When I started forgiving myself for missing a workout, I started becoming more consistent and would, ironically, miss less workouts.

When I stopped giving a flying f*ck about my weight on a scale and instead focused on making myself strong, both on the outside and on the inside, I started getting visibly thinner.

When I put food in my body that nourished me, rather than what the weight loss experts told me to eat, my skin cleared up and I started to feel better.

All of this points me to self love. The secret ingredient in any health and weight loss journey that often gets overlooked because of our do or die mentality. We are so afraid of failing and crushing our egos that the minute we miss a workout or eat pizza we all of a sudden have failed miserably at our weight loss journeys.

So how can you choose to love yourself this week?

Here are five simple steps you can take to incorporate self love into your weight loss journey

Image Source: POPSUGAR Photography / Emily Faulstich Product Credit: Dear Bowie robe

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DuPont looks to improve amino acid digestibility for grower and finisher pigs – FeedNavigator.com

Posted: June 19, 2017 at 11:54 am

istock

DuPont launched a product for swine, a combination of enzymes and Bacillus probiotics, at the World Pork Expo in Iowa, US earlier this month.

We spoke to Aart Mateboer, business unit director, animal nutrition at DuPont on the sidelines of last weeks Nutreco run conference, Agrivision 2017, to hear about the benefits of that product, Syncra SWI, for the trade.

He claimed the combination product improves energy and amino acid digestibility for grower and finisher pigs, boosting growth and reducing feed costs.

The company reported that 75% of pig trials with the product showed a feed conversion ratio (FCR) improvement of more than 3% - it added that when the product is applied to a corn/soy/DDGS-based diet for grower-finisher pigs, producers could achieve cost savings per short ton of $5.00 to $13.00.

The enzyme is a protease that helps release proteins and amino acids out of a complex of fiber matrix that is typically in the diet. The probiotic also secretes protease enzymes while it is in the gut. It is the feed composition that triggers the probiotic to make those enzymes, and the composition of those enzymes depends on the feed, so it is a very flexible combination that sort of adjusts itself to get the optimal performance based on the feed composition that the animal is getting, said Mateboer

Our technical team will also work with the farmer to really fine tune the feed composition to optimize cost and performance, he added.

He said the probiotic in Syncra SWI consists of spore-forming Bacillus strains that are highly stable to heat and processing, allowing unstable enzymes, which would not normally survive pelleting or the stomach, to be delivered safely to pigs small intestine, where they are needed to break down substrate.

We have a large library of bacterial strains. We went through our libraries, and we now have this combination of three strains that, in our experience, give the best performance.

The multistrain probiotic, said the company, adapts its enzyme production profile to the available substrate in the pigs small intestine, enabling the same additive to degrade substrate in many different feed ingredients, thus powering the protease component. This solution strengthens gut barrier and stimulates short-chain fatty acid production in the hind gut, contributing to enhanced gut health.

On the poultry side, Mateboer said DuPont is now rolling out its three-strain Bacillus strain probiotic feed additiv, Enviva Pro, on the EU market. It has been very successful in North America, and now registration has been secured for the EU-28, he explained.

The company claimed the product, when used in poultry diets, could maintain a balanced gut microbiota from day one.

Spain is the first port of call for the European launch, France and Italy and other markets will then follow, he said.

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DuPont looks to improve amino acid digestibility for grower and finisher pigs - FeedNavigator.com

Abu Dhabi Ports 5th Annual Working Safely in the Heat Campaign Launched – Al-Bawaba

Posted: June 19, 2017 at 11:54 am

Abu Dhabi Ports campaign was launched end of May and will run from until 15th September 2017

Abu Dhabi Ports the master developer, operator and manager of commercial and community ports in UAE, has rolled out the annual UAE Ministry of Labour and Abu Dhabi Occupational Health and Safety Center (OSHAD) Working Safely in the Heat campaign across its ports and Khalifa Industrial Zone Abu Dhabi (KIZAD).

Abu Dhabi Ports Working Safely in the Heatcampaign is being held for the fifth year to raise awareness about the risks of working in the heat and assist in preventing heat-related illnesses during the summer months.

The Abu Dhabi Ports campaign was launched end of May and will run from until 15th September 2017 using the Safety in the Heat campaign messages and awareness in collaboration with OSHAD.

The campaign objectives focus on raising awareness about heat-related illnesses over the summer months amongst Abu Dhabi Ports employees and Abu Dhabi ports users, especially as the Holy month of Ramadan this year also takes places during the same time. The campaign will highlight to truck drivers visiting the ports and KIZAD the risks associated with heat and how to avoid heat stress. In terms of fasting during summer, the campaign also focuses it attention this year on promoting a well-adjusted healthy lifestyle that includes a balanced diet, good sleep and hygiene as well as hydration for workers during the hottest months of the year.

It will also help workers and employees identify early signs of heat-related exhaustion amongst their colleagues, to catch any incidents that may occur and provide them with the required initial treatment as early on as possible. It will include site inspection, management walkabout to Abu Dhabi Ports workplaces to monitor employee welfare in compliance with the Working Safely in the Heat guideline. The assigned team from Abu Dhabi Ports will distribute electrolyte drinks, water bottles and giveaways to the workers to assist them to acclimatise with the hot season.

Commenting on the campaign, Abdulkareem Al Masabi Executive Vice President - Ports, said: We set our target this year to communicate the campaign messages to 4,000 employees and ports users working in Abu Dhabi Ports and KIZAD, including all contractors, tenants and industrial entities operating within our premises. We hope that this campaign will encourage everyone to stay safe and hydrated and comply with Abu Dhabi Ports and OSHADs Health and Safety Guidelines for Working Safely in the Heat. Progress will be monitored to achieve Zero Lost Time Incidents resulting from heat-related illnesses. This campaign will ensure that everyone in our ports as well as KIZAD is well aware of early detection signs of symptoms of heat related illnesses and responsibly act for their individual safety and the safety of their co-workers.

The safety of our employees and all those visiting Abu Dhabi Ports is our top priority. The hot summer months can be very dangerous for anyone working outside who is unprepared or unaware of the risks, he added.

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Abu Dhabi Ports 5th Annual Working Safely in the Heat Campaign Launched - Al-Bawaba

The human sacrifice diet | Ars Technica – Ars Technica

Posted: June 19, 2017 at 11:54 am

Enlarge / Royal graves at the site of Yinxu.

beibaoke/Shutterstock

During the final two centuries of the Shang Dynasty (1600-1046 BCE) in China, thousands of people were sacrificed at the state capital ofYinxu. Some were dispatched with great fanfare, buried with rich grave goods, while others appearto have been sacrificed with extreme prejudice and mutilated after death. Now, a new study sheds some light on these victims. Simon Frasier University bioarchaeologist Christina Cheung and her colleagues reconstructed these ancient people's' lives by discovering what they ate and when, based on chemical signatures left in their bones.

Human sacrifice was a common ritual among the people of almost every ancient civilization, from China and Europe, to Mesopotamia and the Americas. Though archaeologists have analyzed the graves of these sacrifices, they have many questions about the victims' lives. Were they revered and celebrated before death, or were they outcasts? Were they prisoners from far away, or were they the sons and daughters of their executioners?

Cheung and her team answered a number of these questions with a chemical analysis of the bones of 68 sacrificial victims at Yinxu, which werecomparedwith the bones of 39 locals. All of the victims were male, and most were young.

Sacrifices were buried in the royal cemetery across the Huan River from the palace. Archaeologists have been excavating at this site for almost a century, uncovering more than 3,000 sacrificial victims who appear to have been dispatched in groups of 50 to 350 at a time. In a recent paper for Journal of Anthropological Archaeology, Cheung and colleagues describe two distinct types of sacrificial victim.

In Shang, China, there were two main types of human sacrifice: rensheng () and renxun (). Rensheng literally means "human offerings," and these victims were often buried in large groups, mutilated, and with little to no grave goods. Renxun can be loosely translated as "human companions." They were often buried with elaborate grave goods, individual coffins, and even their own rensheng.

Archaeologists typically find rensheng in mass graves that they divide into "skull pits," "headless pits," and "mutilated pits." As you might guess, these are pits full of skulls, decapitated bodies, and partial bodies, respectively. Unfortunately it's often hard to tell the difference between rensheng and renxun because there has been so much looting and excavation at Yinxu. The practice of mutilating the bodies also makes it difficult for scientists to match skulls with bodies, so they relied entirely on skeletons (headless or otherwise) to identify individuals.

Map of the royal cemetery showing locations of royal tombs and sacrificial ground. Solid black enclosures are royal tombs, and open rectangles are sacrificial pits. Red markers show locations of three sets of samples analyzed in this study.

Journal of Anthropological Archaeology

Knowing what people ate reveals a lot about who they were and where they lived. Cheung and her colleagues analyzed carbon, nitrogen, and sulfur isotopes in the bone collagen from each person. These isotopes give hints about the kinds of vegetables and proteins they ate, as well as where they drank water. By combining all three readings, scientists can get a unique signature that tells them where and what a person ate over an extended period of time.

The most interesting part is that different bones reveal diet and location for varied periods of time. The researchers explain:

As bone collagen turns over slowly, the carbon and nitrogen isotope values measured in bone collagen reflect the long-term averages of diet over an individuals lifetime. Small bones or those consisting mostly of trabecular bone, such as ribs, turn over faster than larger, denser bones such as femora. The general consensus is that rib turnover occurs at approximately 35year intervals, while adult femoral collagen almost never turn over completely... The differing turnover rates in different skeletal elements have enabled archaeologists to look for evidence of migration in the form of drastically changing diets over an individuals lifetime.

Cheung and colleagues analyzed two bones from each individual, looking for these longer-term signatures and shorter-term ones. What they found was that the human sacrifices were clearly not locals. Isotopic signatures in their larger bones were dramatically different from those of local people, so they had grown up in another region, eating different foods. At the same time, many of the sacrifices had similar sulfur readings, indicating that they may have come from the same region, perhaps from the same state or nation.

Smaller bones from the sacrifices show that their diets changed quite a bit in the last few years of their lives, coming to resemble the diets of locals. That said, they were not eating as well as their neighbors. Their meals contained a lot of millet and very little animal protein. Indeed, nitrogen isotope readings show their diets contained less meat protein than even the poorest local people. That suggests they were treated as the lowest members of the community.

Anthropologists have a long-running debate about whether these people were prisoners or actually worked as slaves in the city that surrounded the palace. Obviously we can't know this based on their diets, but it does seem unlikely that the people of Yinxu would have kept these prisoners around for years without making them work. So they probably did some labor, nourished on a diet of gruel and a few bites of deer meat.

These findings fit what we know from written records from Shang Dynasty, which suggest that human sacrifices weren't made simply wheneverprisoners were captured. Instead, there seems to have been a pool of potential sacrifices that nobles could draw upon on request. Cheung and her colleagues explain:

The early Shang scholar Yang reported that on more than one occasion, Shang nobles and vassals had to ask for the kings permission to offer captives to the king for sacrifice, and only after consulting an oracle would the king demand a specific date for the delivery of such captives. Yang thus argued that war captives were offered for sacrifice upon request, not upon availability.

Shang Dynasty writings also say that human sacrifices were prisoners of war. Many records mention sacrificing people from a group called Qiang, though researchers are uncertain whether this was a specific group or just referred to all enemies west of Yinxu. Regardless of who the Qiang were, there is a remarkable homogeneity to the chemical signatures in the bones of Yinxu sacrifices the researchers examined. They were clearly from the same general region.

We can't say for sure what was happening in Yinxu that made human sacrifice seem appealing. Were these early leaders of China trying to build a new state, based on their ruthless strength? Or were they worried that their control was slipping and offering sacrifices to regain an earlier greatness?

All we know is that the Shang Dynasty kept a prison full of outcasts readily available so that at any time the public could be witness to the public sacrifices of people their leaders called foes.

Journal of Anthropological Archaeology, 2017. DOI: 10.1016/j.jaa.2017.05.006

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The human sacrifice diet | Ars Technica - Ars Technica

Should You Be Eating 7 Meals a Day? – Glamour

Posted: June 19, 2017 at 11:54 am

Khlo Kardashian is a little bit adventurous when it comes to trying things in the wellness world she's talked about her experiences doing everything from putting vitamin E on her vagina to her hardcore leg workouts. Now she's trying something new with her diet, too. Her nutritionist, Philip Goglia recently told the Daily Mail that Kardashian eats seven meals a day. Well, "meals." Each dish ranges in size from a serving fish with vegetables to just a piece of fruit, but shes pretty much eating every few hours. "We work with each client to determine their metabolic body type," Goglia explains. "Each requires a unique meal breakdown based on how that person's body breaks down proteins, fats, and carbs."

Seven meals seems like a lot, but Julie Upton, M.S., R.D., cofounder of nutrition website Appetite for Health, points out that its really more like three meals and four snacks, all healthy. If you think about it, that's only slightly different from the three main meals and two to three healthy snack most dietitians recommend, she says.

Still, it might seem hard to fit that many food breaks into your day. Some people do well eating more frequently throughout the day, while others are fine with three meals and a snack, explains Alissa Rumsey, M.S., R.D., C.S.C.S., author of Three Steps to a Healthier You. Sonya Angelone, R.D., a spokeswoman for the Academy of Nutrition and Dietetics, agrees. This works for some people, but may be too many food interactions for others, she says. If someone is eating that oftenwhich is about every two hours, "they may be eating too many carbs and not enough healthy fats, protein, or fiber to help them stay satisfied, says Angelone. Its also easy to spend a lot of your day thinking about food when youre eating this often, she says, not to mention the prep time you need for all of those meals. And, if you have trouble keeping your portions in check, eating seven meals a day increases the odds youll overeat, Rumsey says.

But the concept works for some people. If you are going to eat more than three times per day, Rumsey recommends making each of those mini-meals smaller than you'd have if you were eating three meals a day. "Pay close attention to your hunger and fullness cues, try to eat only when you are actually physically hungry, and stop when you start to feel full," she says.

As for the different metabolic types Goglia mentioned, Angelone says its not really a thing. There is not a lot of evidence that there are metabolic types that all respond to the same dietary guidelines, she says. There are so many factors that affect weight such as your gut microbiome, genetics, your environment, activity, brain chemistry, sleep patterns, etc. Upton agrees: There is no evidence-based clinical term for metabolic type.

However, Rumsey says most people fall into one of three body typesthe ectomorph, the endomorph, and the mesomorph. Ectomorphs tend to be naturally lean and have a higher metabolic rate, endomorphs have a larger bone structure and tend to more easily store fat, and mesomorphs tend to have athletic body types and easily gain muscle mass, she explains. Ectomorphs typically do well with higher amounts of carbs in their diet, endomorphs do better with lower carbs and more protein and fat, while mesomorphs usually do well with a high protein diet.

Of course, you can easily lose hours wondering about what foods you should be eating for your body type and when, but Upton says the easiest thing to do is make healthy choices. Eat whole foods, go for a balance of protein, fat and carbs, and watch your processed food intake. And if seven meals a day works for you as well as it does for Khlo, well, go for it!

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Should You Be Eating 7 Meals a Day? - Glamour

Going vegetarian is the most effective ‘diet’ for losing weight, say researchers – Metro

Posted: June 19, 2017 at 11:54 am

(Picture: Bill Hogan/Chicago Tribune/MCT via Getty Images)

You might think that cutting the carbs is the most effective and painful way of losing weight.

After all, No Pizza Before Ibiza must exist for a reason, right?

But new research published in the Journal of the American College of Nutrition claims that the key to shredding might actually lie in a plant-based diet.

Scientistsclaim that dieters not only lose weight more effectively when following a vegetarian diet but that going meat-free also boosts their metabolism.

They looked at a group of 74 type 2 diabetes sufferers who were put on a vegetarian diet of grains, vegetables, fruits and nuts.

And the researchers claim to have discovered that that diet was twice as effective as a meaty one.

On average, the newly veggie dieters lost an average of 14lbs versus 7lbs.

As well as simply losing weight, their plant-based diet helped reduce muscle fat which in turn, heightened metabolism.

This finding is important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or type 2 diabetes, says DrKahleov.

But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy.

Pizza-flavoured ice cream now exists, obviously

A blue gin train is coming to London

An avocado-shaped walkie talkie has been invented

So if youre trying to slim down or maintain a healthy weight, it might not be a bad idea to try and have at lease one meat-free day a week.

Yet more proof that plant-life rules.

MORE: The Sleeping Beauty Diet: Abusing sedatives to get skinny

MORE: Big boned cat to be rehomed after going on a diet

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Going vegetarian is the most effective 'diet' for losing weight, say researchers - Metro

Watching your weight: 8 ways to sustain a healthy diet – Belfast Telegraph

Posted: June 19, 2017 at 11:54 am

Watching your weight: 8 ways to sustain a healthy diet

BelfastTelegraph.co.uk

Over the years, there have been endless training and diet packages which offer a quick fix. You could "get the body you want" in as little as 8, 10, or 12 weeks.

http://www.belfasttelegraph.co.uk/life/health/watching-your-weight-8-ways-to-sustain-a-healthy-diet-35842009.html

http://www.belfasttelegraph.co.uk/life/features/article35741716.ece/02dae/AUTOCROP/h342/2016-12-30_lif_27446359_I1.JPG

Over the years, there have been endless training and diet packages which offer a quick fix. You could "get the body you want" in as little as 8, 10, or 12 weeks.

The problem is that these approaches rarely provide any lasting results. A couple of weeks of looking great before you start to see all that progress disappear, all because the practices during your 12-week routine were too extreme to be sustainable long-term (ever wonder why those packages don't last longer than just a couple of months?)

Lasting results come from building daily habits which shape your lifestyle, and which you can sustain day in, day out. The habits which give you results are the same ones which help keep them.

So, how do we start to build those positive dietary habits and reshape our lifestyle? Here are 8 of my top tips to help you do just that:

The habit building process takes time, and it doesn't happen overnight. Instead of trying to implement many changes all at once (which is much more difficult to sustain,) focus on the process of developing just one positive habit which sticks before looking at building another.

Remember, this isn't a quick fix- we need to be willing to invest time into achieving our long-term results.

Trying to stick to a diet filled with foods you genuinely dislike is setting you up for disaster.

Kale might be a superfood, but if you can't stand it then don't eat it! Instead, build your diet based on the foods you enjoy- you'll find it much, much easier to sustain.

It maybe sounds obvious, but you'll have a harder time eating junk if you have more difficulty getting hold of it.

Storing it in less convenient places, or making better alternatives more accessible can make a big difference in how readily you'll reach for it.

Have you, for example, ever found yourself mindlessly snacking in front of the TV, even when you're not hungry?

We often find that weight-gain has been as a result of developing bad habits over time. Instead of sitting in watching TV, which triggers that notion to snack, substituting it for something as simple as going for a walk removes that trigger, and you can often find yourself replacing it with something much more productive.

There's a lot of conflicting advice when it comes to how many meals to eat each day to achieve your goals, but truth is, consuming 6-8 small meals has been shown to provide no more benefit than eating 3-4 large ones.

Some people have more time to eat than others, so structure your eating pattern and meal timing around your own daily routine, including however many meals to best suit your schedule.

Struggling with diet consistency as the week goes on? Consider establishing a weekly food/meal prep routine.

This can not only help to ensure that you have easy access to the foods you want to base your diet around, but also means you're less likely to make poor "spur of the moment" food choices.

When I say to eat the foods you like, I mean to eat all the foods you like.

Cutting out your favourite treat foods can lead to binge cycles, and is much harder to maintain long-term. Instead of cutting them out, practice being able to include them in moderated amounts on a daily basis - it's a much easier way to control those cravings.

Some people find that the time investment into prepping or cooking nutritious meals is too much, so struggle to adhere to their diet.

Consider making things as easy as possible for yourself by including as many convenient or minimal-prep foods as possible.

Frozen, ready-chopped, tinned, or packaged versions of your favourite healthy foods are quick and easy options for throwing together meals when tight for time.

Want to discover more ways to make lasting changes for long-term results? Make sure to check out the Facebook page for daily tips and advice as to how to help you achieve those goals.

Belfast Telegraph Digital

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Watching your weight: 8 ways to sustain a healthy diet - Belfast Telegraph

YMCA weight loss program kicks off in July – SouthCoastToday.com

Posted: June 19, 2017 at 11:53 am

MIDDLEBORO Are you looking for a little extra push and motivation to help you reach your goals? Join a Weigh to Wellness group at the Middleboro YMCA.

In this brand new program we combine group personal training workouts and classroom coaching sessions. You will receive a supportive environment, accountability to help you stay on track and insightful guidance from a certified coach.

Julie Bradley, YMCA Coach states, The truth is, you cant out-exercise a bad diet. Coaching sessions provide you with an opportunity to address weight loss issues reaching outside the fitness center.

The 8-week weight loss program includes pre and post measurements (weight, body fat measurements and circumferences), two 60-minute team workout each week, biweekly 60-minute group coaching sessions, team building events, weekly weigh-ins, water bottles and more!

The initial weigh-in and measurement week is July 2 July 8. Choose what workout time that works best for you and register today. Contact Senior Program Director, Matt Pilla at mpilla@oldcolonyymca.org or 508 947 1390 ext. 18 for more information about the program.

Continue reading here:
YMCA weight loss program kicks off in July - SouthCoastToday.com


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