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Posted: May 24, 2017 at 5:42 pm
Women's Health | These 'Extreme Weight Loss' Success Stories Will Seriously Inspire You Women's Health While the before-and-after photos flooding your Instagram feed are great, weight-loss success is more than dropping pounds and buying smaller clothes. Sometimes, it can even be an inspiring path to self-discovery. And that's something that the show ... |
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These 'Extreme Weight Loss' Success Stories Will Seriously Inspire You - Women's Health
Posted: May 24, 2017 at 5:42 pm
Hollie BarrettSlimming World
Hollie Barrett had always relied on food to be a comfort when she was going through a hard time, and when she lost her mother to cancer in 2013, she once again resorted to her usual habit.
However, the experience also acted asa wakeup call that she needed to get control of her health Barrett had reached a high weight of 249 lbs.
After that, I started to really think about my health and my future, the superstore employee from Suffolk, England, 30, tells PEOPLE. I wanted to be around for my kids, and to be able to do all the normal things that moms do while they were still young.
Because of her size, Barrett couldnt swim with her kids or do other physical activities with them.
I felt like my weight was holding me back in every aspect of my life, especially when it came to doing things with my children, she says. I once chased my daughter Imogen up the stairs to bed and was so breathless I couldnt speak properly to read her a bedtime story it broke my heart.
That experience jumpstarted her determination to lose weight. Barrett had recently seen a friends post on Facebook about their success with the weight loss program Slimming World, and decided to give it a try.
I would jump from fad diet to fad diet, and they were all so strict and hard to follow. When I found Slimming World, I couldnt believe that I didnt have to starve myself to lose weight, she says.
RELATED VIDEO:How This Burger-Loving Nurse Lost 141 Lbs. With a Vegan Dietand Started Her Own Wellness Business
Barrett uses the programs food optimizing plan to get healthy meal and snack recipes that she canmake at home.
This helps me to lose weight without ever feeling hungry, she says. My partner Thomas is a great cook, and we all enjoy the same healthy meals as a family now. Salmon withwild rice and BBQ pulled pork are a couple of our favorites, and we still eat out regularly as well.
Once the weight started coming off, Barrett was able tobe active with her partner and kids like she had always wanted.
We love going on long walks and enjoy more active holidays, she says. I walked 40 miles in four days and climbed a mountain when we went away recently. Ive started jogging, and even had the confidence to put on a swimsuit and take my children swimming for the first time since losing weight, which was an amazing experience. Thomas loves my new figure and new-found confidence too!
Since joining Slimming World, Barrett has lost 124 lbs.
I recently completed a 5k charity run in memory of my mom, and I think shed be pretty proud of me too, she says. Now I finally feel like the person and the mom I was meant to be all along.
The rest is here:
Mom Gets Inspired to Lose 124 Lbs. After Getting Too Winded to Read Her Daughter a Bedtime Story - PEOPLE.com
Posted: May 24, 2017 at 5:42 pm
Women's Health | What You Need To Know About Exercise And Weight Loss In Your 20s, 30s, And 40s Women's Health When it comes to fat loss, your workouts are anything but timeless. Over the decades, what you need to do get (and stay!) at a healthy weight changes. And, spoiler alert, it gets more challenging. But exactly how tough it becomes depends on exactly how ... |
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What You Need To Know About Exercise And Weight Loss In Your 20s, 30s, And 40s - Women's Health
Posted: May 24, 2017 at 5:41 pm
Diet Doc Sees the 2-Week Diet As a Temporary Solution, While the Jumpstart Diet Offers Lasting Weight Loss Results
Jackson, MS, May 24, 2017 -- 2-week diets are circulating around the internet as a way to quickly lose up to 15 pounds on a very strict, low-calorie and sometimes, low-carb diet. Caloric deficits are the most tried and true way to lose weight through diet and/or exercise. Most fad diets begin with this premise, but Diet Doc, a national telemedicine program for weight loss wants to warn consumers that there are many drawbacks that can come with sudden losses in calories.
While many low-calorie diets are frequently used to trigger rapid weight loss in obese or overweight patients, these side-effects become even more apparent when these diets are performed without medical supervision. Furthermore, a medically-supervised diet plan can ensure that weight loss not only occurs quickly, but is maintained once the goal is reached (unlike fad diets where the weight lost usually returns soon after the diet is finished). Diet Doc Medical Weight Loss recommends seeking out nutritionists who can assess your bodys individual weight loss needs before embarking on a low-calorie diet. This way, comprehensive strategies can be used, such as appetite suppressants and mood stabilizers that can fend off debilitating side effects and make weight loss much easier.
Rather than consider a 2-week diet with temporary results, Diet Docs Jumpstart Diet combines healthy lifestyle choices with customized diet planning that suits your bodys unique requirements. After all, its not just about the calorie count, its the quality of the calories consumed that determines how successful a weight loss program will be. Diet Doc patients are losing up to 20 pounds per month with nutritional coaching, 24/7 support, convenient home or office prescription delivery and affordable diet plans.
Diet Doc offers a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc products and individualized coaching help individuals lose weight fast and keep it off. Existing patients are losing up to 20 pounds per month safely and effectively. New patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.
Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.
About the Company:
Diet Doc Weight Loss 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, Diet Doc 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.
Twitter: https://twitter.com/DietDocMedical
Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/
LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo
CONTACT INFORMATION
Diet Doc Contact Information:
Providing care across the USA
Headquarters:
San Diego, CA
(800) 581-5038
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A photo accompanying this announcement is available at http://www.globenewswire.com/NewsRoom/AttachmentNg/f140bbad-c811-498d-8828-079b9458f83e
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Diet Doc Sees the 2-Week Diet As a Temporary Solution While the Jumpstart Diet Offers Lasting Weight Loss Results - EconoTimes
Posted: May 24, 2017 at 5:41 pm
May 24, 2017 10:00 ET | Source: Purdue Research Foundation
West Lafayette, IN, May 24, 2017 (GLOBE NEWSWIRE) -- A Purdue-based startup is developing a disruptive nanotherapeutic platform that could induce conversion of bad fat to good fat in an effort to provide a safe and effective way to treat obesity and diabetes. Meng Deng, an assistant professor in Purdues Department of Agricultural and Biological Engineering, Weldon School of Biomedical Engineering, and School of Materials Engineering founded Adipo Therapeutics LLC to further develop, test and commercialize the technology. Shihuan Kuang, Purdue professor of animal sciences is also involved in the development of the technology. Deng said obesity is a nationwide epidemic in dire need of a safe and effective solution. More than one-third of adults in the U.S. are affected by obesity, which results from the lack of balance between energy intake and energy expenditure, he said. There are approved anti-obesity drugs on the market that focus on decreasing energy intake by either suppressing appetite or reducing lipid absorption, but they have only produced limited success and are usually accompanied with unpleasant side effects. Adipo Therapeutics integrates two platform technologies to develop polymer-based nanotherapeutics that act directly on fat tissue and maintain weight loss. A video about Adipo is available at https://youtu.be/9RK7nNbGwnU. The first platform is based on the discovery of adipocyte browning which is the conversion of energy-storing bad fat cells into energy-burning good fat cells in the body. In particular, we harness the role of Notch signaling in adipocyte plasticity to induce browning and burning of bad fat by using small molecule Notch inhibitors, Deng said. The second platform technology that we incorporate is polymer-based nanoparticle delivery. We can control the delivery of those Notch inhibitors to bad fat cells and convert them to good fat cells. Adipo Therapeutics is working toward proving the safety and efficacy of the technology in human fat cells. Promising results were presented at the NIDDK Adipose Tissue Niche workshop last November. A previous news release on the research can be found here. Preclinical proof of concept of this technology in inducing fat cell conversion and exerting anti-obesity effects has been successfully demonstrated in obesity models. The nanoparticle delivery platform not only bypasses the potential off-target effects of systemic delivery, but also provides continuous drug release that minimizes periodic drug injections, Deng said. This method could ultimately provide an easier and safer treatment for obese patients Deng said the technology has great potential for clinical translation. Notch signaling is highly conserved in the animal kingdom, he said. We also use an already FDA-approved polymer, which has shown significant progress in the clinical setting. The combination of these two components is expected to facilitate the translation of the technology. Adipo Therapeutics recognizes the potential of this technology for patients with diabetes. Obesity has been a big contributor to type 2 diabetes. Whats significant about our technology is that through local delivery of the nanoparticles into bad fat cells in obesity models, the glucose homeostasis is considerably improved, Deng said. In other words, this local fat cell conversion has beneficial effects on improving systemic metabolic profiles. Adipo Therapeutics is seeking funding to support further development and clinical translation. The company also seeks partnerships with firms and pharmaceutical companies interested in the technology. Technology used by Adipo Therapeutics has been licensed through the Purdue Research Foundation Office of Technology Commercialization. Adipo Therapeutics is a member of the Purdue Startup Class of 2017. Deng credits Purdue resources for getting the technology this far. Purdue has been so dynamic and supportive of this technology and process, he said. From our collaborator Dr. Shihuan Kuang in Animal Sciences who made the initial discovery that inhibition of Notch signaling promotes browning, to the Purdue Foundry and Entrepreneurship Leadership Academy, and additionally the National Science Foundation I-Corps program. The Purdue resources have been crucial in this startup experience.
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Purdue Research Foundation
West Lafayette, Indiana, UNITED STATES
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Nanotherapeutic technology could safely, effectively convert bad fat to good fat, treat obesity - GlobeNewswire (press release)
Posted: May 24, 2017 at 5:40 pm
THESE five foods will help your body burn stubborn fat fast.
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If you want to transform your body youre going to have to work hard at the gym and curb your diet sorry but its true.
However, there are some ways you can cheat the weight-loss process. Certain foods promote gut health and therefore could help you beat the bulge.
Bacteria and other organisms that live in our guts can affect our hunger signals and cravings as well as our tendency towards weight gain.
In fact, this is one of the subjects of a new book by Dr Michael Mosley called The Clever Guts Diet.
Here nutritionist Cassandra Barns reveals five foods that could be good for your gut and potentially help you drop some pounds.
20 fat-burning foods that help you lose weight
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Avacodo - includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat
1. Sauerkraut
A traditional fermented food; raw sauerkraut naturally contains millions of friendly bacteria.
It could even be better for us than the average probiotic supplement or yoghurt drink, as the species and strains of bacteria in natural fermented foods tend to be much more varied.
Make sure the label says raw or unpasteurised, because the friendly bacteria will be destroyed if the sauerkraut is pasteurised.
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2. Fermented Foods
Miso is another traditional fermented food from Japan. Its fantastic used to make sauces and dips, and added to stews, stir-fries or soups, as it gives them that delicious umami flavour.
Again, choose an unpasteurised miso for the active bacteria and the gut health benefits; and if youre using it in hot dishes, add only towards the end of cooking.
"Try Clearspring Organic Japanese Brown Rice Miso Unpasteurised.
3. Oats
Oats are one of the foods that naturally contain prebiotic fibre. Prebiotics are substances that help nourish the friendly bacteria in your gut and increase their numbers.
Try Nairns Scottish Porridge Oats, which are also certified gluten-free. Whats more, oats provide slow-releasing carbohydrates that can help manage your blood sugar.
Certain vegetables and fruits are also great sources of prebiotics, such as onions, Jerusalem artichokes and asparagus.
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4. Green tea
In addition to probiotic and prebiotic foods, its thought that flavonoids could be good for your gut bacteria too.
According to Dr Mosleys research, consuming lots of flavonoids could help you avoid regaining weight after a diet.
Flavonoids are found in vegetables and fruit especially berries and other dark-coloured types and also in green tea. Matcha tea in particular is thought to contain the highest concentration of flavonoids compared to other green teas: try Clearspring Organic Matcha Shots.
5. Dark chocolate
Yes, really! Dark chocolate contains flavonoids similar to those found in green tea, and its part of the heart-healthy, gut-healthy Mediterranean diet.
But you need to go for high-cocoa, low-sugar dark chocolate to get any benefits. To go one step further, try raw dark chocolate.
Its made from raw cacao, avoiding the roasting process that may reduce the content of natural flavonoids in standard chocolate.
I like Ombar 90% Raw which contains a smaller percentage of cacao but also has added Lactobacillus acidophilus, one of the types of friendly bacteria that live in your gut.
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How to lose weight fast: Five gut-boosting foods that will help you ... - Daily Star
Posted: May 24, 2017 at 5:40 pm
Spring is in the air, and so are new diet plans. Everyone wants that certain body type or to get rid of a few extra pounds before its time to pull out their summer wardrobe, and there are hundreds of diets out there promising results.
Most focus on weight loss, but weight loss alone isnt always an indicator of health. And diets that call for extreme eating changes arent always healthy or palatable long-term. You may be able to eat only cabbage soup for a week, but not for the rest of your life!
IS LASER TREATMENT FOR VAGINAL ATROPHY SAFE?
And often the fast weight loss these diets promise is gained back just as quickly, a phenomenon thats well-documented andmay be the result of diets that are too restrictive.
It might be time for something new on the diet scene.US News and World Reporthas released their diet rankings for 2017, and a diet youve never heard of has taken the 4thslot in the overall rankings, is 3rdin heart-healthy diets, and ranks 18thin weight loss. Its called the TLC diet, and its initials stand for Therapeutic Lifestyle Changes. It doesnt sound trendy, and thats because its not. Though weight loss is often a by-product of the diet, it doesnt promise a supermodel body or results within a certain time frame. It was developed to combat heart diseasethe number one killer of Americansby tackling high blood cholesterol with healthy lifestyle changes, but by adjusting your caloric goals you can target healthy weight loss too.
TIPS TO BE LEAN FOR LIFE
Theres a lot of flexibility within the diet that allows people to eat things they enjoy. Like most effective plans for weight loss, the TLC diet involves counting calories and staying close to the range recommended for your height, weight, and activity level. You might have to get out your calculator for the first few weeks, but the guidelines are simple and quickly become habit.
Cut saturated fat to less than 7 percent of your calorie intake. For a 1500-calorie diet, thats less than 10 grams of saturated fat, which often means less full-fat dairy and fatty meats. Trans fat, found mostly as hydrogenated oils in products like margarine and packaged foods, should be avoided if at all possible and is one of very few ingredients the TLC diet tries to cut out entirely. Theres no limit on unsaturated fats, but keep in mind that foods high in fat tend to be high in calories, so keep that calorie limit in mind when choosing foods that are high in healthy fats.
Saturated fat actually has a bigger impact on blood cholesterol levels than dietary cholesterol, but cholesterol should still be kept under 200 mg a day. Full-fat dairy products, shrimp, egg yolks, and organ meats are all high in cholesterol. These foods arent forbidden though. A 3.5 oz. serving of shrimp contains 189 mg of cholesterol. Just ditch the cream sauce, and opt for olive oil and herbs instead to stay under your cholesterol limit.
WHY TEENS SHOULD AVOID DIET PILLS
The TLC diet also recommends getting a lot of soluble fiber, at least 5-10 grams a day but preferably 10-25 grams a day. While insoluble fiber passes through the digestive tract pretty much undigested (giving your colon a nice workout), soluble fiber dissolves into a substance that actually coats the walls of your intestines and keeps them from absorbing dietary fat and cholesterol. Cereal grains like oatmeal, whole fruits, and beans are all good sources of soluble fiber.
Because of research that shows heart benefits for omega-3 fatty acids, the diet also recommends two fish meals a week. It also recommends avoiding foods high in sodium and restricting alcohol intake to one drink a day for women and two a day for men.
The last key part of the TLC diet is an important oneget 30 minutes of moderate-intensity activity most days of the week, preferably every day. Gardening, golfing (without a cart), playing tennis, biking, and brisk walking are all examples of moderate-intensity activities, and its important to pick something you enjoy. Join a group, class, or club to stay motivated!
Always check with your doctor before starting a new diet, and you can check out the complete guide to the TLC diethere.
This article first appeared on AskDrManny.com.
Dr. Manny Alvarez serves as Fox News Channel's senior managing health editor. He also serves as chairman of the department of obstetrics/gynecology and reproductive science at Hackensack University Medical Center in New Jersey. Click here for more information on Dr. Manny's work with Hackensack University Medical Center. Visit AskDrManny.com for more.
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Could this be the next great weight loss secret? - Fox News
Posted: May 24, 2017 at 5:40 pm
WITH summer on the way many people are thinking about getting slimmer, but if the gym gives you the creeps then try this instead.
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Making one simple lifestyle change can help you burn an extra 700 calories per week and it doesnt involve dieting or pumping iron.
Going for a 20-minute walk is all you have to do to blast 100 calories, so by adding a stroll into your daily routine you could be well on your way to getting lean.
The World Health Organisation (WHO) recommends that you should do a minimum of 150 minutes of exercise per week to stay healthy.
But a recent survey by walking charity Living Streets found that nearly half (45%) of Brits are reluctant to make even a 20-minute journey on foot.
Click through our gallery on the best ways to burn calories without exercising
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Chew gum - A super-easy way to burn some extra calories is popping a few pieces of gum now and then. The act of chewing keeps your jaw muscles moving, andnot only will you be burning caloriesyoull stop yourself from consuming more calories.
In a bid to encourage more people to get up and moving, the charitys chief executive Joe Irvin is encouraging the British public to add walking onto their daily routine as part of National Walking Month this May.
Speaking exclusively to Daily Star Online, he said: There's no doubt that keeping active is good for our health, but that doesn't necessarily mean that you have to start spending hours in the gym.
Everyday walking is a great way to improve your health and the way you feel
At Living Streets, we believe that everyday walking is a great way to improve your health and the way you feel.
"That's why we are urging everyone in the UK to join our #Try20 campaign this May.
Walking for 20 minutes a day can make a huge difference to the way you feel and cuts your risk of heart disease, cancer, diabetes and depression.
By making this small step you will experience a big difference, both physically and mentally."
Here Joe shares five benefits of going for a stroll every day:
1. Burn calories
Many people are surprised to learn that walking is a very serious form of exercise. Although you may not feel like you are working very hard, walking is actually a low-impact aerobic exercise that burns calories effectively.
The number of calories that you burn while walking will depend on your weight and the distance you walk.
You can calculate roughly how many calories youve burned walking a mile at a slow walking speed by multiplying your weight in pounds by 0.49, or for brisk walking multiplying it by 0.57.
The average person takes 20 minutes to walk one mile so in just 20 minutes you could burn off over 100 calories.
If youre looking for a more intense walking-workout, adding an incline will burn significantly more calories than walking on a flat terrain, so try taking the stairs instead of the escalator or climbing the steep hill that you usually avoid on your walk to work.
This added incline will turn up the body's work rate increasing calories burnt, whilst toning your lower body. Give it a go, you will be surprised.
Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat
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APRICOTS - Calorie content: 12 kcals per apricotEating apricots is said to help reduce the risk of strokes, and heart attacks. They're also full of vitamin C, potassium and dietary fibre, which all promote good heart health
2. Get your heart pumping
The heart, like all other muscles, needs physical activity to keep it in good, working condition.
Regular exercise can help to improve your overall heart health and avoid many of the risk factors associated with heart and circulatory disease.
We should all aim to do at least 150 minutes of moderate intensity exercise each week to keep our heart in a healthy state. Moderate intensity means that you should feel warm and a touch breathless, but still be able to hold a conversation.
Going for a brisk walk is a moderate intensity exercise that will get your heart pumping and increase your cardio exercise, without even having to visit the gym.
Try to walk energetically, adding in hills and spurts of speed walking, if you want to increase the intensity.
If you are looking to lose that belly fat, try these simple easy to follow tips that will help you on the road
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Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything youve eaten as fat, and youre midsection is the first to suffer the consequences
3. Up your energy
Naturally you will get a lot more out of your day when you have more energy; and a brisk walk is one of the most effective, natural energisers around.
Walking strengthens the circulation of blood around the body and increases the oxygen supply to all your cells, helping you to feel much more alert and alive.
In fact, scientists have concluded that one of the best ways to beat fatigue and boost energy is to exercise more not less.
Try walking for 20 minutes on your lunch break or 20 minutes in the evening before you have dinner to make sure that you feel energised and get the most out of your day.
4. Free your brain
Anxiety, stress and depression are all mental health issues that are becoming increasingly common in todays hard-working and busy society.
Whilst many people look to medication to treat these issues, walking is a free "home remedy" that can also help.
This is because walking releases chemicals called endorphins which interact with the receptors in your brain, reducing your perception of pain and, thus, helping to boost your mood.
In fact, recent studies have shown that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, stress and anxiety.
Even if you dont suffer from these mental health issues, and are just feeling a little tense after a busy day at work, walking is the perfect way to zone-out, de-stress and rid yourself of all the negative thoughts in your mind. So for positive mental health walkings an absolute must.
The quickest ways to kick start your body fat weight loss
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CLEAN UP YOUR DIET - It's true what they say, you can't out-exercise a bad diet. And abs are made in the kitchen. So the first step to any fat-loss plan starts with improving your diet. First, cut out processed foods, fake sugars and refined carbs.
5. Offset serious health issues
If youre looking for a more serious reason to start walking, then consider the benefit that walking can have on your life-span.
Statistics show that physical inactivity now rivals smoking as one of the UKs biggest health problems, and the WHO says that inactivity is the fourth leading risk factor for global mortality contributing to 6% of deaths globally each year.
If these figures arent enough to encourage you to get active, then consider that walking for 20 minutes a day can also help to reduce the risk of several serious illnesses, such as heart disease, type-2 diabetes, asthma, dementia, strokes and even some cancers, including breast, bowel and womb cancer.
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How to lose weight by doing this ONE thing every day and it doesn't involve the gym - Daily Star
Posted: May 23, 2017 at 7:45 am
Believe certain dark corners of the internet and weight loss can seem incomprehensibly complicated. Every weight loss plan contains nuggets of dietary truth, padded out with a heap of creatine crap peddled by people who have done little to no research.
Well, we have done some research and filleted all that conflicting information into the only rules to follow to lose weight. And keep it off. Forget palaeolithic diets; this is the 21st-century way to a better body.
Its not just bodybuilders who should reach for muscle food. According to a study published in the , upping your protein intake is proven to increase satiety (how full you feel).
That means that unlike carbohydrates, which spike the bodys blood sugar and cause the crash that leads to doughnut cravings, with some extra chicken breast in your lunch youll forgo the afternoon snack run.
The average gym session burns around 500 calories. Fit in four a week and one 12-inch pizza will cancel out all that work. To stoke the fires, you need to move more, all the time. Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise, says Rob Aitken, a senior trainer at Matt Roberts gyms.
Three hours at a stand-up desk adds 750 calories a week. Get off your tube or bus a stop early to walk and get another 570 calories back. Swapping lift for stairs could add another 300 calories. Just dont consider that carte blanche for a stuffed crust.
Lying down could be the best way to burn fat. People who dont get enough sleep have elevated levels of the stress hormone cortisol, which reduces feelings of satiety. Decision-making is also impeded, which means that not only are you hungry, but you pick a bacon sandwich, not a muesli pot.
To ease your way to the land of nod, stop all screen time 30-minutes before bed, says Aitken. He also recommends investing in blackout curtains, to cut out street light; taking a bath before bed and calming an overactive brain with a pre-snooze brain dump. Write down everything thats worrying you. The brain knows that its on a pad, so stops trying to hold on to all that work stress and will actually let you sleep.
Complicated diets can work, but only if you stick to them. Thin, white women on Instagram might tell you to cut out meat and gluten to achieve better wellness, but its not much use when youre in a restaurant and the only thing your diet plan allows is chips. So dont overthink it.
Its all about choosing the right foods and keeping it varied, says Dylan Jones, founder of P4 Body. Then you will be able to stick to it for longer and are less likely to fall off the wagon.
Build every meal around lean protein and make sure there are at least three different colours on your plate. Ideally vegetables, not ketchup, mayo and barbeque sauce.
To burn fat, eat fat. Just make sure that its the right kind. Like protein, fat makes you full, and if the fats you eat are from vegetables and not bacon, they can also reduce the risk of certain cancers and type-2 diabetes.
Theres a reason why youve never seen a tubby squirrel: according to research published in the , people who eat fatty nuts like almonds or cashews seven or more times a week die later than those who avoid them and, according to a study in the journal , are also 43 per cent less likely to be overweight. Have a handful whenever the cravings for ready salted kick in.
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5 Weight Loss Rules That Actually Work - FashionBeans
Posted: May 23, 2017 at 7:45 am
We know the drill Jan. 1 arrives, and we make our enthusiastic New Year's resolutions. We buy the gear, sign up for the gym and stock our refrigerators with healthy food.
But oftentimes, a few weeks in, the couch looks more inviting than the treadmill, and the sugary
snacks start calling from the pantry. Before we know it, were staring summer right in itshot, sticky face, and weve made little progress on our resolutions.
After talking to some area fitness experts, we have found the general consensus is this: some things can accelerate your fitness results, but to reach your goals in a way thats safe and effective, youre going to have to dig up somegood, old-fashioned determination and put in hard work.
It may seem like common sense, but the first thing you need to do is determine what yourgoals are, and be sure they are reasonable.
Maybe you want to be bigger and stronger; maybe you want to be smaller. Whateveryour goals are, planning and consistency are important, says Josiah Lorentzen, owner ofThe Foundation, formerly Quad City CrossFit, in Davenport and Moline.
And people dontalways like to hear it, but losing anything more than one to two pounds a week is a lot,unless someone is really heavy.
Experts agree that safety must be one of your mainconcerns. If you injure yourself right out of the gate, your progress immediately will be slowed.
It doesnt matter how much weight you can lift or how fast you can complete an exercise or series of exercises if they are done with poor form. Not only do you riskinjury like this, but you dont get the full benefit of the exercise, says Jon Hunt, ownerof 8 ONE 8 Fitness, Davenport.
Also, an important side note, if you dont know how todo a particular exercise, dont just follow the first YouTube video that you come across,and dont just watch people at the gym. Oftentimes those people will not know any morethan you and have just mimicked someone else. When in doubt, ask for help.
Whether your workout of choice is lifting, running or yoga, you tend to get what you put in, according to Kela Ganzer, who owns Backwards Yogain Eldridge.
Even in a slower, gentle, candlelight yoga class, you could receive a great physicalbenefit from that versus a power yoga class if your mind is right, Ganzer says.
The most resounding piece of advice among our experts is to avoid the get fit quickmentality, but if you are trying to get results quickly, they want you to do it safely. Often,that means turning to professionals.
They suggest looking for certification from coaches, trainers and teachers, checking tosee how long they have been in business and finding someone who feels like a good fitfor you or, as Hunt says, someone who is not just going to bark orders and count reps.
Mixing up your workouts is another key.Lorentzen says thats one of the things that made CrossFit-style workouts so successful. They specialize in not specializing; its one of the greatest statements in CrossFit, but its true. Its all about GPP, or general physical preparedness; it gets you in general goodshape like nothing else, Lorentzen says.
Ganzer says mixing things up applies to yoga as well.
You want your body to receive the full benefits from yoga and working out in general. Each movement is using different muscles, and you want to maximize the energy in thosemuscles. I would recommend if you go to the gym or CrossFit or you run, you shouldoffset your usual routine with yoga at least twice a week. If you regularly attend yogaclasses, you should offset your usual routine with a cardio workout at least twice aweek, Ganzer says.
Rest also is key, but that doesnt mean sitting on the couch especially if your end goalis to see increased results.Proactive rest, like walking, playing a sport or playing with your kids, is good for a restday, Lorentzen says.
And your best results arent created just by moving your body what you put into yourbody is just as important.
Nutrition is probably the most important factor in achieving any real, lastingresults," Hunt says. And simply cutting calories tosome arbitrary number is never the best or safest way to achieve a desired result.
Hunts team includes a nutrition specialist as well as stand-alone nutrition servicesbecause he feels a one-size-fits-all approach doesnt work for everyone.
No amount of training and no exercise/training program will negate the need for propernutrition, he says.
Lorentzen adds that its not always about cutting something out of the diet, but addingsomething in.
Were big on vegetables here, Lorentzen says. If we could change one thing, it wouldbe to cut back the sugar intake theres way too much in the typical American diet and(add) in more vegetables two or three servings per meal.
Ganzer adds one more word to that advice: Hydrate. Its great advice for all workouts, but especially in a hot yoga studio such as Ganzers.
Definitely hydrate before, during and after a hot class. Be prepared to sweat its goodfor you.
Above all, use common sense.
Pick something that works and makes sense for you, Hunt says. Dont follow trends orthe latest fitness craze just because it may seem like the hot thing right now. Figure outwhat you really want to achieve, do a little research and find the best course of action foryou.
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Get fit, be safe: Exercise caution at the gym, too - Quad-Cities Online
