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Weight loss plateau: How do I get my eating and workouts on track? – INSIDER

Posted: December 6, 2021 at 1:53 am

Dear Rachel,

I've adopted a new workout regime which is a 30-minute high intensity kickbox cardio workout about four times a week, and some limited equipment weight training on the fifth day. I was also eating in a calorie deficit. This produced great results when I first started it, as my main goal is to lose weight and get my BMI to a normal range. However, with my wife's pregnancy, my food habits got a little off track and my weight loss plateaued, in fact I've gained a little weight in the last couple of months. I want to enhance my workout routine to get maximum results with weight loss and losing fat. I am not sure if the current regime is effective enough. Can you help me?

Plateaued and Perplexed

Dear Plateaued,

Congratulations on your wife's pregnancy! Don't beat yourself up for falling off track with your nutrition.

It's normal for our weight to fluctuate when our lives change.

The good news is, it's entirely possible to get back on track with your weight loss .

It's fantastic that you're active, but the chances are the "great results" you experienced were mainly due to your calorie deficit, not your workouts.

Getting back to eating in a deficit is the key to losing weight again.

"You identified the problem in what you wrote: your eating got off track and that's why you're not losing weight anymore," personal trainer and fat loss coach Jordan Syatt told Insider.

You clearly know how to do it, and know you can do it, so you just need to start reincorporating those healthy eating habits again.

Remind yourself of any portion control and healthy eating hacks that helped you the first time around.

"From a fat loss perspective, the main issue is your eating, so that's what has to be brought back in check," Syatt said.

Although a calorie deficit is most important, Syatt said you could optimize your workouts to complement your goals by replacing some of your high intensity kickboxing with strength-training.

If you can, he recommends going to a gym or investing in some adjustable dumbbells, bands, or a suspension trainer so you have more equipment.

"To optimize your training, the majority of your workouts should not be kickboxing cardio," Syatt said.

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He suggests replacing two of your kickboxing sessions with resistance training.

Strength training not only helps you hold on to muscle and thus lose fat while in a calorie deficit, but also boosts the metabolism meaning you burn more calories at rest, a 2020 meta-analysis suggests.

Focusing on cardio for weight loss is where many people go wrong, personal trainer Ben Carpenter previously told Insider. It doesn't burn as many calories as people think, and it can ramp up your appetite, he said.

But ultimately, the best exercise for you is what you enjoy, Syatt said. So if that's kickboxing, keep at it.

Wishing you well,


As a senior health reporter at Insider and a self-described fitness fanatic with an Association for Nutrition-certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.

Have a question? Ask Rachel atworkingitout@insider.comorfill out this anonymous form. All questions will be published anonymously.

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Weight loss plateau: How do I get my eating and workouts on track? - INSIDER

Prunes may be the secret weapon to prevent holiday weight gain – Study Finds

Posted: December 6, 2021 at 1:53 am

LIVERPOOL, United Kingdom Has Thanksgiving already sent your diet spiraling off a cliff? Youre probably not alone. With holiday weight gain a major issue for many, a new study has found the one snack that may keep your holiday appetite (and your waistline) in check prunes.

Researchers from the University of Liverpool discovered that eating more prunes helped a group of dieters control their appetite better, consume fewer calories, and even lose slightly more weight than people choosing others snacks during a 12-week test.

These studies demonstrate that dried fruit can both produce satiety and be incorporated into the diet during weight management, says Professor Jason C. G. Halford, President of the European Association for the Study of Obesity (EASO), in a media release.

Researchers examined the impact of eating prunes in two phases. The first compared the reactions of participants who either ate prunes, raisins, or jelly bean-like candies during the experiment. The team found that people eating prunes generally consumed the fewest number of calories during their next meal. The prune snackers also reported feeling less hungry throughout the day, feeling fuller after eating, and feeling as though they couldnt eat as much later on.

In the second part, study authors examined the amount of weight each person lost after completing a 12-week weight loss program. They split the volunteers into two groups, one eating prunes as their daily snack and one who only received guidance on healthy snacking but could choose whatever snack they wanted.

Although researchers say the weight loss difference between the two groups was not significant in terms of total pounds lost, results show the prune group participants lost slightly more weight on average (4.4 pounds vs. 3.4 pounds). People eating prunes also told the team they felt it was easier to lose the weight than those eating other snacks.

This study reveals that nutrient dense prunes can provide an advantage over other snack choices due to their favorable effects on satiety and appetite control, adds Andrea N. Giancoli, MPH, RD Nutrition Advisor for the California Prune Board.

These are the first data to demonstrate both weight loss and no negative side effects when consuming prunes as part of a weight management diet, Halford concludes.

A recent poll found that Americans expect to gain eight pounds during the holiday season. Although prunes have a reputation of being a snack people only choose to relieve constipation, researchers say putting out a bowl at your next holiday party may cure you of festive overeating.

The findings appear in the journal Nutrition Bulletin.

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Prunes may be the secret weapon to prevent holiday weight gain - Study Finds

15 Best Juices For Weight Loss Plus Recipes, According to RDs – Women’s Health

Posted: December 6, 2021 at 1:53 am

If youre trying to lose weight, youve likely done an overhaul of your diet. Whether youre doing a keto diet or intermittent fasting or made other changes, what you eat and drink plays a huge role in getting you to your goals. One drink thats become especially popular among people who want to lose weight is juice. But, whats the best way to use juices for weight loss? We've got answers for ya.

The main way I'd use juice with a client is to boost hydration, vitamins, and minerals in their diet, says Seattle-based registered nutritionist Ginger Hultin, RDN, owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook. Juices can also be a great source of hydration and fiber, which makes it super filling, adds Amber Pankonin, RD, the owner of the food blog the Stirlist.

A juice fast is not be the best way to go, though. If youre only consuming juice, the initial weight loss you might see on the scale is due to water loss and you will quickly gain this back if you go back to eating the way you did before, says Pankonin. Instead, she recommends including juice within your calorie goal or diet and aim to lose one to two pounds per week.

Unfortunately, they don't. The body burns fat by using it for fuel, which often occurs when you work out more or eat the right kinds of foods on a regular, balanced schedule, Hultin says. So, simply drinking juice isn't going to burn fat.

However, she points out that drinking juices does have other perks like improving nutrition and blood pressure or other markers of health.

If youre buying a juice off the shelf, there are a few things you need to look out for. Store-bought juices can often be high in sugar and stripped of valuable nutrients like fiber and other phytochemicals, says Pankonin. Juices made at home are often higher in fiber and you can control the amount of any added sugars or alternative sweeteners that you use, she adds.

If you don't have time to make them yourself, Hutlin recommends looking for juices that are vegetable-basedthink green juices, tomato, and other veggie juices. These will generally be lower in calories, but still contain a lot of nutrients and hydration, she says.

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Here are some nutritious juices, selected by the experts above, that can help with satiety and are hydrating and delicious on the go.

Erin Kunkel for Ten Speed Press

This juice is full of water, veggies, and low-glycemic fruits like grapefruit, says Hultin. I love that it has avocado in it because that's a heart-healthy fat source that will be very satiating, keeping you full much longer than a typical juice would.

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Pomegranates and oranges are high in fiber, making this juice nutritious and filling, says Pankonin.

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Blackberries are the star of this juice, which are packed with vitamin C and anthocyanins, powerful antioxidants that give them their gorgeous purple color. This yummy juice also gets a fiber boost thanks to the almond or soy milk, mixed greens, banana, and pineapple.

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This juice contains radishes and lemon to help boost nutrients without relying on sweeter fruit-based ingredients, says Hultin. It is palatable and delicious because of the grapefruit and apple, but generally this is a low-glycemic, hydrating, and refreshing juice to include in a balanced diet, she adds.

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Ginger is good for digestive health and the apple adds the right amount of sweetness, says Pankonin.

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This sweet, fruity juice combines beets, strawberries, and raspberries with a bit of ice and water for a cold, fiber-packed juice that will help you stay hydrated.

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Definitely leave out the alcohol and enjoy this savory juice drink as a mocktail rather than a cocktail, says Hultin. Alcohol can impede weight loss and without it in this Bloody Mary, you have a simple, vitamin-rich, savory juice made of tomatoes and other veggies, she adds. This juice is an easy way to drink your vegetables to maximize intake while reducing carbohydrates and sugar.

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With just three ingredients, this juice is the easiest one to make and possibly the most refreshing thanks to the lime juice and watermelon, plus fiber from each fruit.

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Spinach and apples are high in fiber, which can be both nutritious and super filling, says Pankonin.

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Erin Kunkel for Ten Speed Press

When you're on a weight loss journey, it's important to get creative with maximizing fruits and veggies because they're filling, high in fiber, and can even help reduce inflammation in the body, says Hultin. She loves this juice because it's a very creative way to maximize vitamin C-rich bell peppers and cruciferous green leafy veggie arugula (which belong to the cabbage family) in a non-green juice way.

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This green juice has six ingredients that are all filled with fiber and flavor to help keep you full: celery, spinach, cucumber, green apple, mint leaves, and a tiny bit of fresh ginger.

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These vegetables contain a lot of fluid and fiber, which can be both hydrating and keep you satiated, says Pankonin.

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Boosting fiber intake is tied in many studies to positive outcomes with long-term weight management, so adding foods like chia seeds is a great way to make sure you're getting your anti-inflammatory omega 3s, filling fiber, and satiating protein all in a delicious, low-sugar juice, says Hultin. The blueberries and fresh lime brighten up this antioxidant-rich juice.

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Besides the strawberries and cucumber, this juice gets an extra punch of fiber thanks to carrots and apples.

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Kiwi is low in calories and when combined with mint and lemon can be refreshing and filling, says Pankonin.

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15 Best Juices For Weight Loss Plus Recipes, According to RDs - Women's Health

Weight loss: The surprising high fat food that ‘significantly’ reduces calorie intake – Daily Express

Posted: December 6, 2021 at 1:53 am

According to a recent study, people who normally eat avocados have a lower calorie intake.

That is beneficial for those following diets that are not high in animal fats.

Avocados also have high levels of B vitamins, vitamin C, vitamin E and potassium.

In the new study, Mexican families who had 14 avocados on average a week over a six months period were analysed.

The results reported huge positive health effects.


After consuming the healthy food, families found avocados would make them feel fuller after eating.

The study, recently published in the journal Nutrients, also showed that people who often have avocados tend to eat a healthier diet.

The families who took part in their study reduced their consumption of processed meat, chicken and eggs.

Surprisingly, people who consume 14 avocados a week also reported decreased intake of calcium, iron, sodium, vitamin D, potassium and magnesium, which researchers explained is associated with eating less.

Dr Lorena Pchego, at the Harvard T.H. Chan School of Public Health, said: Our results show that the nutrition education and high avocado intake intervention group significantly reduced their family total energy intake, as well as carbohydrate, protein, fat (including saturated), calcium, magnesium, sodium, iron, potassium and vitamin D.

In secondary energy-adjusted analyses, the nutrition education and high avocado allotment group significantly increased their intake of dietary fibre, monounsaturated fatty acids, potassium, vitamin E and folate.

Testing of a culturally appropriate plant-foot on energy intake, by bicultural and bilingual community health workers, should be extended to other populations."

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Weight loss: The surprising high fat food that 'significantly' reduces calorie intake - Daily Express

The Scientific Community Is Almost Monolithic Against You: When Dr. Oz Went to the Senate – POLITICO Magazine

Posted: December 6, 2021 at 1:53 am

The way Oz portrayed it, he was using flowery language to express his enthusiasm for promising new supplements, and then he himself was victimized by unscrupulous manufacturers: Companies that used his name, likeness and statements to sell name-brand versions of the generic supplements that he endorsed.

The members showed only limited sympathy for his complaints, pointing out that he was the one pumping those substances up in the first place. We all have the experience as elected officials of [having] any word that can be taken out of context, said Sen. Amy Klobuchar (D-Minn.) with a wry smile. But at the same time, in addition to being a celebrity, you're a doctor, and I believe that doctors have this duty to give [your audience] the best evidence.

Midway through the hearing, after lengthy lines of questioning from McCaskill and Klobuchar, Oz came under cross-examination by Sen. Dean Heller, a Republican from Nevada. (Heller, who lost his Senate seat in 2018, is now running for governor of Nevada.) Heller cut straight to the point, asking Oz whether or not he believed in the existence of a miracle pill that causes consumers to lose weight.

Theres not a pill that's going to help you, long-term, lose weight, live the best life without diet and exercise, Oz responded.

Do you believe theres a magic weight-loss cure out there? said Heller.

Oz stammered. If youre selling something because its magical, no, he said. If youre arguing that its going to be magic because if you stop eating carbohydrates youre going to use a lot of weight, thats a truthful statement.

I asked Matthew Eisenberg, an expert on health economics and policy, at the Johns Hopkins Bloomberg School of Public Health, to review Ozs testimony. He said that Oz's rhetorical sleights-of-hand disclaiming "magical" while defending "it's going to be magic" are a common feature of deceptive advertising in the weight-loss industry. And despite Oz's careful parsing of claims like that, several of his hearing statements ran afoul of both scientific and regulatory consensus, said Eisenberg. In his written testimony, says Eisenberg, Oz clearly violated the Federal Trade Commissions guidance to dietary supplement companies when he referred to a pills ability to melt fat.

The scientific consensus is that pills cannot do that, and the regulatory consensus is [the same], said Eisenberg. The FTC has said no product can say in their advertisement that a product burns or melts fat.

Neither the FTCs recommendations nor Congress scorn has done much to deter Oz, whose lucrative empire has thrived despite being repeatedly condemned in mainstream medical circles for making unsupported claims about diet and weight-loss products. In 2013, a team of researchers at Georgetown University analyzed the various health recommendations made on Ozs show, finding that about 78 percent of those recommendations did not align with evidence-based medical guidelines, society recommendations, or authority statements. In 2018, without admitting liability, Oz agreed to pay a $5.25 million settlement in a class-action lawsuit alleging that he misrepresented the efficacy of two weight-loss pills, which he had referred to on his show as a revolutionary fat buster and magic weight-loss cure.

Ozs critics characterize him as a charlatan and early in the hearing, McCaskill came just short of doing exactly that. When Oz defended his decision to peddle unproven weight-loss drugs by noting that he had also promoted the healing power of prayer, McCaskill shot back, But you dont have to buy prayer prayer is free.

Yes, prayer is free, said Oz. Thats a very good point.

Chalking Ozs endorsements of weight-loss pills up to simple greed, though, misses something critical about his enterprise. During the question-and-answer portion of the hearing, Oz repeatedly noted that he had never sold any specific dietary supplements through his show, nor has he profited directly from the sale of the supplements that he endorsed. Although there is little doubt that Oz has profited handsomely over the years from his audiences credulity his show has been on-air for 13 seasons and he has written eight New York Times bestsellers he didnt make money from selling diet pills. Asked by Klobuchar why he chose not to sell products himself, Oz said, A doctor shouldnt sell products. You wouldnt trust me if you came to me for advice and I said Oh, youd got a stubbed toe here, take my version of a solving cream.

But the efficacy of the pills that he endorsed may not really matter to the core of his enterprise. When pressed by McCaskill about his support for miracle weight-loss pills, Oz conceded, I recognize that oftentimes, [my claims] dont have the scientific muster to present as fact. My job, I feel, on the show is to be a cheerleader for the audience, and when they dont think they have hope, or when they dont think they can make it happen, I look everywhere for any evidence that might be supportive to them.

Despite the subcommittees focus on diet supplements, the hearing got at something deeper about what Ozs real product is: not weight-loss pills at all, but rather the promise of an alternative reality.

Seven years after the Senate put Ozs brand of misinformation on trial, the court of public opinion has returned a not guilty verdict. Far from posing a challenge to Ozs political credibility, the deluge of pseudoscience and misinformation that emerged from the pandemic has proved that Americans are more eager than ever to buy what he is selling. Huge swaths of the country are turning away from a medically effective vaccine and embracing random treatments touted by the politicians they like. Oz himself offers a diagnosis of the countrys political ills that is primarily metaphysical rather than material. Im running for the Senate to empower you to control your destiny, to reinvigorate our great nation, and to reignite the divine spark that we should always be seeing in each other, wrote Oz in the Washington Examiner.

Oz hasnt yet offered a policy prescription for relighting the nations divine spark.

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The Scientific Community Is Almost Monolithic Against You: When Dr. Oz Went to the Senate - POLITICO Magazine

Winter Everetts dramatic weight loss shocks The Family Chantel fans – Reality Titbit

Posted: December 6, 2021 at 1:53 am

The Family Chantel star Winter Everett showed off her weight loss journey on the recent episode, leaving fans in total and utter shock.

A TLC reality show, the up-and-down family dynamic of 90 Day Fiance favorites Chantel Everett and Pedro Jimeno are captured on camera.

She showed off her post-break up body transformation on the November 29th episode, following the news that she had split from Jah.

We looked at before and after pictures of Winters dramatic weight loss, which have led to many viewers saying how proud they are.

Winter has lost over 50 pounds. She first announced how much weight she has lost in 2020, and has continued to decrease the lbs ever since.

The 26-year-old began to diet and regularly go to the gym, which appear to have had a dramatically beneficial impact on her confidence.

For The Family Chantel star, its more about how she feels rather than the amount of pounds lost, as it isnt all about the number on the scale.

Winter has also began to wear more revealing clothes, whereas she used to cover her body parts up far more in the past.

She also adopted a new religion in Nazarene faith because of her now ex-fianc, Jah, which follows a biblical diet.

#TheFamilyChantel @Winter good for u girlie! 1st Congratulations on weight loss & 2nd for standing up to Chantel, telling her if u saw a path towards a positive relationship, u were going for it!

Winter recently posted a photo showing off her thinner waist, and posted a smaller image in the bottom right hand corner to highlight her weight loss.

She appears to have zero photos on her Instagram from before losing weight, which highlights how much more confident she feels now.

The TLC stars face is significantly more defined now, as well as her arms, legs, and pretty much her entire body.

It comes after her weight loss journey began a couple of years ago, which Winter spoken openly about in front of cameras.

Many have commented on her glow up, revealing how amazing she looks since dropping the pounds and wearing figure-hugging clothes.

Looking at Twitter, it is clear to see that Winter is absolutely transforming herself in viewers eyes, and not just when it comes to her weight.

Many have noticed that she seems happier in general, and are over the moon for her. However, some are still focused on her looks.

One wrote: WinterbooI feel like she is a bit insecure because of her weight and I also feel Chantel has something to do with that.

Others seem to think she broke up with Jah as a direct result of losing weight, as some viewers think she deserves better.

A fan said: The Family Chantel- Winter is settling for JAH cause she thinks hes the only bum for her and clearly suffers from low self-esteem.

After her weight loss and achieves her goal, shell probably end up with someone better.



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Celine is a journalist with over five years of experience in the media industry and the chief staff writer on Reality Titbit. After graduating with a degree in Multimedia Journalism degree she became a radio newsreader and reporter, before moving into her current role as a reality TV writer.

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Winter Everetts dramatic weight loss shocks The Family Chantel fans - Reality Titbit

Experts Reveal How Many Steps You Need to Take in a Day to Lose Weight – Yahoo Lifestyle

Posted: December 6, 2021 at 1:53 am

Whether you track your steps with a wearable fitness tracker or through your phone, knowing how much you've walked in a day can be an extremely useful tool for weight loss. Many of us are sitting for a majority of the day, which can ultimately have a negative impact on our body and brain. However, walking and tracking your steps every day can reduce health risks - like heart disease, type 2 diabetes, and stiff joints. Consistent walking may even help you lose weight. But how much do you actually need to walk to reap the benefits of moving around?

The Centers For Disease Control and Prevention (CDC) warns against a sedentary, inactive lifestyle and recommends 150 minutes a week of moderate-intensity physical activity or 75 minutes a week of high-intensity activity. In other words, you ideally should be active for 30 minutes a day, five days a week. For additional health benefits, the CDC recommends doubling that goal and fitting in up to 300 minutes a week of moderate-intensity or 150 minutes of high-intensity physical activity.

POPSUGAR spoke with Laura Arndt, an NSCA-certified personal trainer and the CEO of Matriarc, a health and wellness app for moms, to help us break down the CDC's recommendations into steps. Arndt said that a 30-minute brisk walk can get most of her clients "between 3,000 and 5,000 steps, depending on their speed and their gait. However, we shouldn't be sitting the remainder of the day, so the goal is to achieve another 5,000 steps through everyday activity." You might take short walks on an indoor treadmill or take an afternoon walk around the block to add in more steps throughout your day.

Arndt recommends that her clients aim for 10,000 total steps a day but notes that isn't a realistic goal for everyone. "The best thing to do is have someone wear a fitness tracker for a week, see what their average step counts are over the course of the week, and have them aim to increase their step counts by 10 percent," Arndt said. "This gives them a realistic goal, but it also forces them to step up their daily activity."

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If you're specifically looking to lose weight, the intensity of your physical activity plays a significant role as well. "How briskly you walk plays a large role in how many calories you actually burn when walking. Walking a very slow 10,000 steps may not be adequate to actually result in weight loss," Gregg Kai Nishi, MD, bariatric surgeon at the Khalili Center and the director of the Institute For Minimally Invasive and Robotic Surgery at K and B Surgical Center, told POPSUGAR. "Conversely, walking very briskly, even if less than 10,000 steps, may be much more beneficial in terms of weight loss."

But even walking a brisk 10,000 steps per day may not be enough to burn off pounds on its own. "In addition to looking at your step counts, strength training has scientific benefits for increasing your metabolism, burning calories, and therefore helping with weight loss," Arndt said. "The more muscle you have, the more calories you burn during rest and during activity." She encourages her clients to start or continue a strength-training routine a minimum of two days a week - including free weights or activities like yoga or a bootcamp-style class.

On average, a person can burn 100 calories walking one mile. Since walking 10,000 steps is similar to walking five miles, that means someone can burn around 500 calories from completing a full 10,000 steps a day. Increasing your activity alone won't result in weight loss if you aren't also creating a calorie deficit. So it's important to take a look at your eating habits throughout the day. Be sure to eat a nutrient-dense daily diet that consists of a variety of fruits and vegetables, whole grains, protein, and healthy fats. While walking 6,000 to 10,000 or more steps a day can promote several health benefits, keeping track of what you're eating and how many calories you're consuming will go a long way toward helping you achieve your weight-loss goals.

Related: I Walked 6 Miles a Day to Cope With Stress - Here's What Happened After 2 Weeks

- Additional reporting by Angelica Wilson

Experts Reveal How Many Steps You Need to Take in a Day to Lose Weight - Yahoo Lifestyle

Your Heart and Diet: A Heart-Healthy Way to Eat – The New York Times

Posted: December 6, 2021 at 1:52 am

Experts have long known that animal products like beef, lamb, pork and veal have a disproportionately negative impact on the environment. Raising animals requires more water and land and generates more greenhouse gases than growing protein-rich plants does.

This is a win-win for individuals and our environment, Dr. Lichtenstein said. However, she cautioned, if a plant-based diet is overloaded with refined carbohydrates and sugars, it will raise the risk of Type 2 diabetes and heart disease. And she discouraged relying on popular plant-based meat alternatives that are ultra-processed and often high in sodium, unhealthy fats and calories, and that may not be ecologically sound to produce.

To protect both the environment and human health, the committee advised shifting ones diet away from tropical oils coconut, palm and palm kernel as well as animal fats (butter and lard) and partially hydrogenated fats (read the nutrition label). Instead, use liquid plant oils like corn, soybean, safflower, sunflower, canola, nut and olive. They have been shown to lower the risk of cardiovascular disease by about 30 percent, an effect comparable to taking a statin drug.

As for beverages, the committee endorsed the current national dietary guideline to avoid drinks with added sugars (including honey and concentrated fruit juice). If you dont currently drink alcohol, the committee advised against starting; for those who do drink, limit consumption to one to two drinks a day.

All told, the dietary patterns that the committee outlined can go far beyond reducing the risk of cardiovascular diseases like heart attacks and strokes. They can also protect against Type 2 diabetes and a decline of kidney function, and perhaps even help foster better cognitive abilities and a slower rate of age-related cognitive decline.

The earlier in life a wholesome dietary pattern begins, the better, Dr. Lichtenstein said. It should start preconception, not after someone has a heart attack, and reinforced through nutrition education in school, K through 12.

And during annual checkups, Dr. Eckel said, primary care doctors should devote three to five minutes of the visit to a lifestyle interview, asking patients how many servings of fruits, vegetables and whole grains they consume and whether they read nutrition labels.

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Your Heart and Diet: A Heart-Healthy Way to Eat - The New York Times

The Anti-Inflammatory Diet Was Just Linked to a Lowered Risk of Dementia and Cognitive Decline – Well+Good

Posted: December 6, 2021 at 1:52 am

The words chronic inflammation are bandied around on the regular. We're well-aware by now that this something we dont want, but before we dive into how to avoid it... what does it actually mean?

When tissues in our body encounter damage, they release signals called inflammatory cytokines to flag the body to send blood and healing nutrients to the site to hasten the repair process, says Paul Kriegler, RD, director of nutrition product development at Life Time. While this response is incredibly helpful, if tissues in the body encounter damage faster than they can be repaired, we call it chronic inflammation. In short, chronic inflammation is an imbalance of damage relative to the ability to restore homeostasis.

A new study published in the journal Neurology now indicates that people who consume a greater amount of pro-inflammatory foodsassessed via the diet inflammatory index (DII), a scoring algorithm that provides an estimate of the inflammatory potential of foodswere associated with an increased risk for dementia and cognitive decline.

The data presented in this new anti-inflammatory diet study suggests that participants who tended to choose less-processed, more nutrient-dense foods had lower incidence of dementia, which is not surprising, says Kriegler. More wholesome foods make it easier to manage appetite, energy intake, and physical wellness. That said, he underlines that the study has limitations. Namely, that there wasnt a specified diet tested against other dietary patterns in a highly controlled manner. Instead, it was an observational study.

But thats not the only limitation. The DII scoring system has some limitations in and of itself according to Kriegler, namely that it was developed for typical dietary choices in the U.S. population and hasnt been fully adapted to other cuisines or food cultures around the world. The anti-inflammatory diet study solely used participants from Greece. The DII system also seems to have biases against some very nutrient-dense, animal-based foods, such as organ meats, and favorably scores some nutrient-poor foods, such as highly-processed vegetable oils, that may in fact be pro-inflammatory for many individuals, Kriegler says.

Study limitations aside, the benefits of an anti-inflammatory diet are plentiful. Anti-inflammatory diets emphasize minimally-processed foods such as fruits and vegetables, fresh meat, seafood, poultry, monounsaturated and omega-3 polyunsaturated fats, and whole grains instead of refined grains. They also minimize consumption of trans fats, refined or added sugars, alcohol, and fried foods, says Kriegler. You dont need to have RD credentials to conclude that those are all healthy traits.

But lets get more granular with a look at specific foods that can be particularly healingand a few that may be triggeringwhen it comes to inflammation with the ultimate goal of not only mitigating the risk of dementia, but boosting overall well-being.

Wild-caught fish are rich sources of two key omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these omega-3 fatty acids have powerful anti-inflammatory effects. Studies show that people who eat fish regularly are less likely to die from a heart attack or stroke, or develop Alzheimers disease, and higher red-blood cell omega-3 content is associated with better maintenance of strength and cognition throughout the lifecycle, says Kriegler.

According to Kriegler, non-starchy vegetables and fruits are extremely nutrient-dense. "The bang-for-your-buck concept of nutrient-density means that relative to the energy these foods supply, they also provide ample vitamins, minerals, and antioxidants the body needs to combat inflammation and facilitate tissue repair, he says.

Fresh meat, poultry, eggs, pork, and wild game or organ meats are excellent sources of the amino acids we need to maintain or repair all the lean tissues and structures in the body. These foods are also excellent at helping manage satiety or fullness and also help us maintain more stable blood sugars when we include them with each meal, says Kriegler.

Many fresh or dried herbs and spices contain antioxidants and polyphenols that can help stabilize free radicals generated by other inflammatory compounds, and somesuch as curcumin in turmeric or some compounds in gingerare known to help up-regulate anti-inflammatory cytokines.

According to Kriegler, foods with a high amount of added sugar can contribute to inflammation and oxidative stress, as can industrial seed oils such as safflower oil, sunflower oil, corn oil, and soybean oil. Alcohol is another pro-inflammatory agent, he says. "When alcohol is metabolized in the liver, the byproducts are highly inflammatory and create a great deal of oxidative stress, which can damage cells and tissues throughout the body. Alcohol also lowers inhibitions and can disrupt healthy blood sugar balance, Kriegler says.

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The Anti-Inflammatory Diet Was Just Linked to a Lowered Risk of Dementia and Cognitive Decline - Well+Good

Flexitarian Diet: Everything You Need to Know – Men’s health UK

Posted: December 6, 2021 at 1:52 am

Eating meat has never been less popular in the UK. A study published in the journal The Lancet Planetary Health found that the UK's daily meat consumption has fallen by 17% in the last decade. But while the public are shying away from eating meat, we're not yet a nation of plant-based eaters, with just 2% of the UK population describing themselves as vegan.

So if we're eating less meat, but we're not willing to go fully plant based, just how are we eating? Well, 13% of the UK public now describe themselves as flexitarians or 'casual vegetarians'. On that diet, plant-based eating is encouraged, but meat eating isn't outlawed. It's also a diet that its devotees use to reduce their carbon footprint and improve their health, while some use it as a stepping stone to a full vegan diet.

To find out more about the flexitarian diet, we spoke with three leading dieticians, and this is what they told us.

The flexitarian diet can be defined in different ways. Some say that anyone who isn't on either the carnivore or the vegan diet is a flexitarian. And while they're not wrong, the actual diet is a little more nuanced than that.

"A flexitarian diet is a semi-vegetarian style of eating where consuming more plant-based foods and less meat is encouraged," says Sasha Watkins, registered dietitian and co-founder of Field Doctor. "The diet has been inspired by the evidence that plant-based diets are not only better for our health but also for the planet. The term flexitarian was created from a combination of the words flexible and vegetarian, and as the term flexi denotes, there are no rigid rules or absolutes to this diet, making it accessible for those who are looking to slowly adjust to a more plant-based way of eating."

Farming animals is responsible for 14.5% of global greenhouse gas emissions, while, according to the United Nations Food and Agricultural Organization, the production of red meat accounts for 41% of those emissions. Choose to go flexitarian or further isn't just a good choice for you, it's a good choice for the environment too. However, there are still plenty of individual health gains to be had.

"Research indicates that there are several health benefits that can be derived from following a semi-vegetarian diet, such as a lower risk of getting cancer or heart disease, a healthier body weight, improved markers of metabolic health, reduced blood pressure and reduced risk of type 2 diabetes," says Watkins. "This is due to both an increased intake of foods that are lower calorie but rich in antioxidant, fibre and healthy fats from plant foods." You're also eating less processed foods that are higher in unhealthy fats, such as saturated fat.

While no foods are banned on the flexitarian diet, there are some foods that are best avoided. "As always, any good dietary strategy can be undone by eating processed and ultra-processed food on a regular basis," says dietician and founder of City Dieticians, Sophie Medlin. "I see lots of patients who move to vegan diets for perceived health benefits but replace meat with ultra-processed vegan foods and get sick as a result. If youre going to start incorporating vegan or vegetarian foods into your diet, be sure to choose un-processed protein alternatives such as pulses, tofu and soya."

While processed meats should be off the menu, some meat is needed on the flexitarian diet, and according to Watkins you should always go for quality not quantity.

"The World Cancer Research Fund advised that you avoid processed meat completely," says Watkins. "We do, however, need protein in our diet for maintaining and repairing our muscles, but we currently eat more of it than we need to in the UK. We dont need to eat meat every day and when we do, I advise eating less but better quality.

"Studies show that there are some differences in the nutritional composition of organic grass-fed vs grain fed beef. Organic grass-fed beef usually contains less saturated fats, more omega-3 fatty acids and contains more vitamin A, E and other nutrients like antioxidants. Knowing where your meat comes from is also important for ethical and environmental reasons."

In addition to grass-fed beef, oily fish is also an important component of the flexitarian diet. "I would not cut our lean sources of red meat because it contains lots of iron flexitarian diets are low in iron," says Dr Mayur Ranchordas, sports nutritionist at Sheffield Hallam University. "Also, oily fish such as salmon, mackerel and sardines to get Omega-3. It makes sense to eat servings of these each week."

You should be able to get most of your nutrition from food on a well-planned flexitarian diet. However, in general, there are some nutrient deficiencies to be aware of when you cut down on animal products. This includes the following:

"This is a vitamin that is important for normal function of the nervous system, blood cell formation, energy and mood," says Watkins. "It is only found in animal products, so depending on how stringent you are when excluding animal products, you may need to take a supplement for this. Good food sources are fortified nutritional yeast, yeast extract, fortified cereals, such as bran flakes, or plant milks, such as soya milk. The UK Reference Intake advises that people should be having 1.5mcg per day."

"Zinc is needed for multiple processes in the body, for example in DNA synthesis and for brain function, and we need a daily supply of it as it is not stored in our body," says Watkins. "Good food sources are fortified nutritional yeast flakes, pumpkin seeds, cashew nuts, tempeh, quinoa and brown rice. Men are advised to take 9.5mg/day and women 7.5mg."

"Adults need 700mg of calcium a day for healthy bones, teeth and to prevent blood clotting," says Watkins. "Dairy products are a rich source, so choose fortified plant milks, tofu, kale, sesames seeds or even tempeh for a plant boost of calcium."

"Iron is needed to make haemoglobin found in your red blood cells. Iron is found in plant foods but is more easily absorbed from animal products," says Watkins. "Substances called phytates, found in some plant foods, reduce the amount of iron that is available to your body. When eating a rich source of iron, such as spinach, kale or legumes, combine the meals with a food high in vitamin C to aid absorption, such as oranges, peppers or a kiwi. Aim for 8.7mg for men and 14.8mg for women a day."

"Milk and dairy are a key source for iodine in our diets," says Watkins. "Iodine is a crucial component of a thyroid hormone called thyroxine needed for a range of bodily processes and a healthy metabolism. If cutting down on milk foods, choose fortified dairy alternatives. The UK Reference Intake is 140mcg per day."

"Flexitarians should be wary of getting enough omega-3 fatty acids in their diet if they are cutting down on fatty fish," says Watkins. "Plant-based sources of omega-3 include alpha-linolenic acid (ALA) from walnuts, hemp seeds, chia seeds and flaxseeds."

Photographer, Basak Gurbuz DermanGetty Images

As we said previously, your diet should be able to satisfy all your nutritional needs, but, we all live busy lives and it may not always be possible to get enough of key vitamins or minerals from your food (such as B12 and omega-3). In that case you might need to choose a fortified food product or supplement to fill the gap. As Watkins says, however, "be careful not to overdose on mega strength supplements or believe all the claims, as these can also be harmful, and the vitamin industry is not regulated. If you think you need some help with your diet, please go see your GP or a registered dietitian."

Both Watkins and Ranchordas agree that one vitamin we should all be supplementing, especially in winter is vitamin D. "One vitamin we cannot get from our diet is vitamin D [it is produced in our skin when we are in the sun], so it is advised everyone takes a vitamin D supplement of 10mcg. Vitamin D helps regulate the amount of calcium and phosphate in the body, which is needed to keep bones, teeth and muscles healthy," says Watkins.

People have different needs so there's no one perfect diet, but done correctly, the flexitarian diet is undoubtedly a very healthy way of eating and has the added benefit of being eco-friendly too.

"I think that a flexitarian diet, if it is rich in fruits, vegetables, legumes, whole grains, nuts and seeds, oily fish with moderate meat and dairy and low in processed, sugary and fatty foods, mirrors the Mediterranean Diet," says Watkins. "This dietary pattern is the most researched diet in the world and there is substantial, quality evidence to show that it can reduce the risk of having a heart attack or a stroke, is linked with less weight gain, a lower risk of type 2 diabetes, better gut health, improved mental health and healthier ageing."

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