Bryant Stamford, Special to the Courier-Journal 6:50 a.m. ET June 15, 2017

Apple cider vinegaror ACV," as its called among enthusiastsis having its superfood moment Time

Diet plan and healthy food(Photo: Getty Images/iStockphoto)

When it comes to health issues, too often we ignore the mountain of facts staring us in the face, and choose instead an implausible solution that we hope is quicker and easier only to find that it was a fools errand with no chance for success. This is the case with weight loss, and we buy the latest fad diet book, Dr. Flim Flams Get Skinny Overnight Diet, hoping to drop 30 pounds of body fat in one month. Unfortunately, we lose mostly muscle and water weight, and as a result we feel terrible, our immune system is compromised, we look worse than when we started, and we end up fatter as a result.

(NOTE: Your percentage of body fat is the ratio of fat weight to lean weight. If you lose muscle and water (lean weight) your percent fat goes up, even though you lose weight.)

So it was with this mindset that I read a question from a reader who has struggled to lose weight and keep it off. She asked my opinion of apple cider vinegar as a good way to lose weight. My first impulse was to trumpet a healthy diet and daily exercise and to tell her to forget such foolish options. But as I spoke to my wife, Anita (a nutritionist and registered dietitian), about this, she told me of some credible research I should look into before responding.

Dutifully, I took her advice, mindful of a recent episode in my favorite comic strip, Blondie. Dagwoods son asks him, Dad, why dont you and Mom ever argue? Dagwood responded, It saves time. The son: You mean because Mom is always right. Dagwood: Yes.

More: So what is altitude sickness? And why should outdoor adventurers care?

You may like:Is there a 'best time of day' to eat?

As I looked into the issue, I found that apple cider vinegar may offer a possible modest benefit when it comes to weight loss. More compelling, however, is the work being done on the effects of apple cider vinegar to help regulate blood sugar.

A clinical study in Japan found that adding two tablespoons of apple cider vinegar to water helped obese subjects lose from two to four pounds over three months. Although this rate of loss is quite modest, it is consistent with my philosophy that fat loss is a very slow process.

Two possible mechanisms have been proposed. Apple cider vinegar may suppress appetite when taken prior to meals. If so, it may or may not be that important for Americans, because regardless of appetite we too often eat mindlessly and automatically as a response to the mere presence of food. Think about what happens to the tray of donuts on the front desk at the office. A second proposed mechanism is that apple cider vinegar turns on genes that help break down fat. Sounds sophisticated, but I am doubtful of this one.

More:Why the saying, 'You are what you eat' is actually, well, true

More: Is hormone replacement therapy the key to aging well?

All in all, its possible that subjects in the Japan research study were more disciplined about eating because they knew they were in a research study, which could explain the subtle weight loss. Or, perhaps apple cider vinegar is modestly helpful in some way. More research is needed on this issue before drawing conclusions.

Considering the epidemic of Metabolic Syndrome (pre-diabetes) in the U.S., anything that helps regulate blood sugar (glucose) concentration is welcome news, and this includes apple cider vinegar.

Studies on apple cider vinegar conducted at Arizona State University indicate that it may help retard digestion of starch. Starch is a long string of glucose molecules. When you consume starchy foods (potatoes, bread, pasta, cereal, etc.) a series of enzymes starting in the mouth and continuing in the small intestines break the long strings into progressively shorter segments, ultimately ending up with single glucose molecules.

Its not clear at present, but apple cider vinegar may interfere with the work of enzymes to digest starch, thus reducing the amount of glucose entering the bloodstream. If so, the effect would be similar to some medications that reduce blood glucose concentration.

Recent research suggests some of the claims surrounding apple cider vinegar may be legitimate. More research is needed, but if you are inclined to take apple cider vinegar, my advice is to cover all the bases and include it as an add-on to daily exercise and a healthy diet, and certainly not instead of.

Reach Bryant Stamford, a professor of kinesiology and integrative physiology at Hanover College, at stamford@hanover.edu.

Read or Share this story: http://www.courier-journal.com/story/life/wellness/health/2017/06/15/apple-cider-vinegar-weight-loss-claims-may-legitimate/360196001/

See the article here:
Good news! Apple cider vinegar weight loss claims may be legitimate - The Courier-Journal

Running Long Distance Doesn't Help Weight Loss, Fitness Author ... CBS Local For those looking to cut a few pounds, regularly running long distance doesn't work that well, according to a fitness author. and more »

View post:
Running Long Distance Doesn't Help Weight Loss, Fitness Author ... - CBS Local

Anyone who's seen an Instagram feed knows that social media is full of weight loss before-and-after photos. But these images typically showcase only one element of what it's like to lose weight. So a lot of Instagrammers are coming forward to share that when you lose weight, a lot goes on with your bodyand some of it isn't necessarily well understood.

One of the things these women want to raise awareness about? Loose skin . When someone loses a significant amount of weight (from pregnancy or otherwise), they can end up with loose skin on their stomach and other parts of their body. This is super commonand totally and completely fine. It's what a lot of bodies do, but that doesn't mean everyone talks about it. These Instagrammers are hoping to open up a conversation about loose skinboth because it's a common part of the weight loss experience and because it's nothing to be ashamed of.

One Instagram user, Caleh Cristler, dedicated an entire post to loose skinand she's not the only one to do so. "Please do not let the fear of loose skin, stretch marks , cellulite , or anything else stop you from reaching your goals," she wrote. "What if you have loose skin? Girl, what if you uncover an amazing warrior who is the strongest mentally, physically, and emotionally that she has ever been? Are you going to let some jiggle stop you? Don't you dare. Don't you dare hold your potential hostage because you're worried what someone might say or think."

This idea resonated with Cristler's followers, who thanked her for being so honest and self-loving . And she's just one of many Instagram users who have showcased their loose skinand their feelings about itonline. All of these women send the same message: Yes, if significant weight loss is a goal of yours, you might end up with loose skin. But that's no reason to hold yourself back. You can accomplish so, so muchand it's not worth it to worry about what others might think of your body.

Scroll down to see 17 women unapologetically showcasing their loose skin, talking about this often undiscussed side of weight loss, and sharing their body-positive thoughts.

Related:

You might also like: This Body-Positivity Clothing Line Will Change How You Think About Wedding Dresses

Link:
17 Women Share Pics of Loose Skin After Weight Loss to Prove How Common and Normal It Is - SELF

My fitness journey started with a climb up the spiral staircase to my office. It is a short, spiral staircase, consisting of fewer than 30 steps. But to me, it might as well have been my Everest at the rate it left my lungs breathless and my legs burning.

This will not do, I told myself. And thus began yet another search for fitness.

In the past, the aim to lose weight was an annual resolution. But 20 years have gone and 10 kilos have come - and stayed.

It was time to try a different tactic and this is why I decided to sign up for The Straits Times Run on July 16.

In the past four months, while training for the 5km run, here's what I've picked up about losing weight and getting fit.

As noted above, losing weight was an annual resolution but my targets were never specific enough.

Signing up for a run gave me a clear goal (to finish the 5km without stopping) and a deadline to work towards. In other words, there's pressure.

For me, this meant trying to remove as many excuses that could crop up. So I decided to pick a gym (True Fitness in Ang Mo Kio) that was only a five-minute drive from my home, as opposed to a swankier and newer outlet that was in town but would entail me spending as much as 30 minutes on the CTE in the morning in order to reach it.

If not heading to the gym, I also sleep in my running gear, so as to psyche myself up and remind myself I have a "date" with the road.

For newbies like me, this has been an invaluable tool. Not only have I learnt to train safely and efficiently, but my trainer, Mohamed Faizal, is also my motivator and cheerleader.

This is where the value of having a PT comes in as opposed to training on one's own. Faizal keeps a strict eye on my form, ie he ensures I do a movement correctly, which reduces the chance of injury.

He also ensures that I use my muscles - and not just momentum - in executing a move. When performing any exercise, doing it correctly is more important than doing it fast, or doing more reps because you are working the correct muscle.

I have learnt not to dismiss the small stuff in this aspect. One doesn't need big, huge movements to get an effective workout. For instance, when I was doing leg raises, I started by raising my legs 10 to 12 centimetres upwards but Faizal corrected my movement and limited it to only 5 centimetres and, boy, is that harder than lifting my legs way higher because it targets the correct muscles (lower abs).

I run on my own and on the treadmill in the gym. That takes care of the cardio element.

But my workouts with Faizal focus on building up my core muscles, which ensure proper posture while running, and also my leg muscles.

Maintaining a proper posture has been key to helping me feel less fatigued on a run. It was a huge challenge initially, correcting years of poor posture where my shoulders in particular were hunched, and I would always lean forward. But my posture has since become slightly more upright although it is still a work in progress.

To me, running is about as interesting as counting rice grains. I admit it. Particularly if one is on a treadmill. By mixing things up in the gym, be it doing lunges or a farmer's walk and core workouts, I am challenged in different ways at each gym session with Faizal and this keeps me going.

Simple exercises, such as lunges, when executed with good form, can serve as a strenuous workout. PHOTO: ST FILE

I learnt that one does not need to use fancy machines to become more fit.

Very often, the workouts I do with Faizal require minimal equipment and sometimes nothing besides my own bodyweight. This is particularly true for things like calf raises and lunges. I have found the hardest exercises to be simple things like sideways lunges with a simple band. As I said before, form is king. If you execute a movement with good form, it will give your muscles a workout.

When the dietician told me this, I remember thinking: "Why don't you just kill me now."

Sad but true. But this is a simple case of mathematics, plus and minus. Make sure you can burn off what you put in, or if you put in something that you're not going to burn off through exercise, then make up the difference somewhere else by taking something out that day. For instance, if I know I am going to have a Coke that day, then I know I have to "minus" something else from my calorie intake.

I will be the first to admit that this is easier said than done. Especially when I am stressed and usually head for comfort (ie fattening) food as a habit, cue Milo dinosaurs and Mac & Cheese.

Nonetheless, just having that knowledge has helped me be more conscious and to make more careful choices in the food I eat.

I must underline the fact that I am by no means an expert on running, although I am pleased to say that I have lost 1.3kg of fat and built 500g of muscle since embarking on this.

But if I can do it, you can too.

The closing date to sign up for the ST Run is now extended till June 28. Sign up at straitstimesrun.com

Excerpt from:
The ST Guide To... losing weight and getting fit - The Straits Times

Randy's story

Faced with sleep apnea that nearly cost him his life, arthritis in his hip, and other problems due to being overweight, Randy knew it was time to make serious changes in his lifestyle. In this series we will follow Randy's journey as he attempts to lose over 80 lbs. on the Dr. Bernstein Diet through medical supervision.

For over 40 years, the Bernstein Diet & Health Clinics have used the weight loss program developed by Dr. Stanley K. Bernstein, MD, General Practitioner, to help people solve their weight problems. Our specially-trained team of doctors and nurses can show you how to lose weight quickly, safely and naturally while you regain your energy, vitality and confidence.

On our program, you can safely lose up to 20 lb every month.* Thats 4 to 5 inches off your waistline every single month!* It is incredibly motivating to see the pounds melt away.

The Dr. Bernstein Weight Loss Program eliminates many of the barriers to success by helping to prevent cravings, headaches, fatigue and rebound weight gain. Thats why our patients stick with it, lose the weight, and are happier, healthier people. Our program is based on sound medical principles that have been clinically proven over four decades of dedicated practice. We never use any questionable diet pills, herbal potions or magical miracle cures and there are no contracts to sign, so you can feel comfortable that youve made the right choice.

Whether you want to get back to health or back into that swim suit, were here to support you every step of the way.

*Individual weight loss may vary. Call for details. Compliance with our program is required.

As excess weight contributes to or causes health complications, it is important that trained medical professionals supervise your weight loss progress. If you have medical conditions linked to your excess weight, such as high cholesterol, hypertension, diabetes, and osteo-arthiritis that require medication and medical supervision, we can help you regain your health while you lose weight.

As you lose weight, you can also reduce or eliminate your need for medications to control related medical conditions like diabetes, high cholesterol, high blood pressure, osteo-arthritis, asthma and COPD. And you can do all of this without diet pills, appetite suppressants, exercise or surgery.

Imagine living free from the burden of medical conditions!

See more here:
About Dr. Bernstein - CTV News

CHOWING down on the right foods is the key to losing weight, but new research has revealed the one ingredient that can fuel your workout.

GETTY

Fitness fans will know that high-intensity interval training (HIIT) is all the rage at the minute.

Made popular by celeb trainers like Joe Wicksaka The Body Coach and Kayla Itsines, HIIT workouts involve doing short, sharp bursts of intense exercise followed by a short rest period.

The best news is you dont have to hit the gym for hours on end, instead you can smash a HIIT workout in as little as 20 minutes and its believed to be the best way to burn belly fat fast.

And now researchers have revealed the best post-workout snack you should eat after doing a super speedy exercise session.

20 fat-burning foods that help you lose weight

1 / 20

Avacodo - includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat

Eating beetroot after doing HIIT has been shown to boost performance and improve recovery in less fit individuals, while helping with muscle recovery and regeneration.

Dr Tom Clifford, a scientist at Newcastle University who specialises in exercise, physiology and nutrition, is currently looking into why beetroot boosts fitness levels.

He said: The nitrate in beetroot seems beneficial for fast-twitch muscles which we use for short bursts of rapid movement, as we do for HIIT training and competitive team sports.

A recent study, published in the European Journal of Applied Physiology, revealed that fit people who ate beetroot for just five days achieved significantly better scores across a number of fitness measures during HIIT style exercises, but found little difference between longer work outs.

Dr Tom added: Whats also interesting is that recreational athletes see bigger benefits from consuming beetroot than those who are at elite levels.

In other words, beetroot seem to give the biggest boost to those who need it most.

There is new evidence which suggests beetroot could augment some of the physiological adaptations to HIIT workouts.

In other words, combing beetroot and HIIT could be useful for anyone who is trying to improve their fitness levels or performance.

Good news dieters! The 23 foods that contain NO calories because you burn more than you consume as you eat

1 / 23

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

Celeb personal trainer Olivia Cooney, whose client list includes Made in Chelsea star Millie Mackintosh, model Zara Martin, TV chef Gizzie Erskine and presenter Laura Whitmore, said: I advise all my clients to eat something like pre-cooked and infused beetroot as snacks or in salad, before and after their workouts.

When you are starting a new work out regime, or stepping up to something more strenuous like HIIT, its really important to stay motivated and anything which lifts performance and reduces muscle soreness afterwards is important. Thats why beetroot is brilliant.

Combing beetroot and HIIT could be useful for anyone who is trying to improve their fitness levels

She continued: HIIT has been a huge hit because it produces results without having to spend hours in the gym, and its perfect for anyone who is on a tight for time.

Everyone seems to be juggling crazy schedules, so its important to make the most of the time you have to exercise.

HIIT does that and it produces fast results, which is another big plus.

Researchers at the Mayo Clinic also found that HIIT has the power to reverse the ageing process by boosting mitochondrial activity.

Mitochondria are basically biological batteries which provide the power supply for cells, and like any battery, they eventually start to go flat and scientists believe this is what drives the ageing process.

Olivia added: Everyone knows that people who exercise generally live longer, and better, and while no one is saying HIIT is the fountain of youth yet I think this is the first time there has been anything showing a specific type of exercise can have a direct effect on the ageing process.

See the article here:
How to lose weight without trying this food can boost your fitness level in FIVE days - Daily Star

A study published in the Journal of the American College of Nutrition discovered a plant-based vegetarian diet beats a conventional diabetic diet for helping people with type 2 diabetes to lose weight.

The research also found a vegetarian diet also reduces muscle fat, helping them improve their metabolism too.

Type 2 diabetes is the most common form of the the condition, and develops because the body does not make or use insulin effectively.

It can develop at any age but it arises most often in people in middle-age or older.

The study, led by Dr Hana Kahleov, director of clinical research at the Physicians Committee for Responsible Medicine in Washington D.C., found that compared to a conventional diet, a vegetarian diet can achieve weight loss, improve control of blood glucose and raise insulin sensitivity.

The authors of the study also found evidence that in people with type 2 diabetes, a "low-fat vegan diet improves glycemic control and cardiovascular risk factors."

The study was carried out over a six month period, and the researchers compared the effects of a conventional diabetic diet with those of a plant-based vegetarian diet in 74 type 2 diabetes patients who were taking oral medication for glucose control.

Participants were randomly assigned to each of the diet groups. For the first three months, participants were asked not to change their physical exercise habits and then for the second three months, an aerobic exercise programme was added in.

Getty Images

Getty Images

1 of 11

The results showed that the average weight loss in the plant-based vegetarian diet group was 6.2 kilograms (13.7 pounds), nearly twice the 3.2 kilograms (7.1 pounds) average weight loss of the conventional diet group.

This was despite the fact that both groups consumed the same amount of calories per day.

The researchers also found that while both groups showed similar reductions in subcutaneous fat (fat stored under the skin), only the vegetarian group showed greater reduction in intramuscular fat (fat stored inside muscles) and any reduction in subfascial fat (fat that lines muscles).

The differences in the results of the two groups is significant because increase in subfascial fat has been linked to insulin resistance in people with type 2 diabetes, so reducing this type of fat could help to improve glucose control.

Getty Images

A plant-based vegetarian diet is a helpful tool for anyone who is serious about staying healthy and lean

Dr Hana Kahleov

Dr. Kahleov explained: "By taking extra fat out of the muscle cells, we're letting insulin back in to convert sugar into energy."

She compared the effect to "a metabolic reboot, especially for people who struggle with extra weight, a sluggish metabolism, or type 2 diabetes."

The researchers also noted the reduction in intramuscular fat could help to increase mobility and muscle strength, which could be of particular benefit to older people with diabetes.

Dr Kahleov said: "What we found is that a plant-based vegetarian diet is a helpful tool for anyone who is serious about staying healthy and lean, especially as we age."

Another way to lose weight fast is to add one particular spice to your water.

Here is the original post:
How to lose weight fast with the BEST diet for weight loss according to new study - Express.co.uk

As most of us sit trying to figure out what to cut from our diets in order shed a few pounds before summer, two culprits typically come to mind: sugar and carbs. But a new study reveals that the most effective weight-loss plan might not have anything to do with ditching sweeteners or calories it's all about ditching meat.

Getty

Advertisement - Continue Reading Below

New research published in the Journal of the American College of Nutrition reveals that dieters not only lose weight more effectively when going on a vegetarian diet, but they also boost their metabolism. A group of 74 people all with type 2 diabetes followed a vegetarian diet of grains, vegetables, fruits and nuts, and researchers discovered that the diet was twice as more effective yes, 2x! than a conventional one. Dieters lost an average of 14 pounds versus 7 pounds.

What's more, the vegetarian diet also reduced muscle fat, resulting in a higher metabolism. This finding is important for people who are trying to lose weight," says Dr. Kahleov, who studied the fat tissue of the patients, "including those suffering from metabolic syndrome and/or type 2 diabetes. But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy."

If you're not ready to quit eating meat cold turkey, we feel you. But start opting for one meatless meal a day and try to swap in legumes like black beans and chickpeas when you can. You got this.

Follow Delish on Instagram.

Follow this link:
Research Shows Making This Change To Your Diet Can Help You Lose Weight Twice As Fast - Delish.com