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Weight Loss Tips: Do You Workout Alone Or With A Friend? Here’s What Will Give You Better Results, As Per Expert – NDTV

Posted: December 28, 2020 at 2:50 pm

Working out with a friend can help you get fitter

The year 2020 is soon coming to an end. Many of you must be working hard towards setting New Year Resolutions which you can actually keep. The year 2020 was a different one in many ways, and not good ones. The whole world was shocked by a pandemic, which is still very much on. Many people shifted their focus towards living a healthier lifestyle by exercising regularly and also eating foods that can improve i overall health andimmunity. Nutritionist Pooja Makhija recently took to Instagram to talk about the things that she learnt this year.

In her Insta story, shereveals why working out with a buddy or with a friend can be a good idea. If you are of the opinion that working out alone is better for you to get the best results, then this will change your mind.

Also read:Missed Your Workout Today? Here's What You Should Do Instead Of Feeling Guilty

Firstly, working out with a buddy can make exercising much more fun than it already is. On days when you feel low mood-wise, are stressed and don't really feel like exercising, call up a friend of yours and plan to do a workout together. Not only will it improve your mood, it will also motivate you to give your best in the workout.

Agrees Makhija, who says that one gets to push his/her limits when working out with a buddy. "We all know exercise is great for so many reasons. It is wonderful for weight loss and weight management, heart health and for your mental health. In 2020, I learnt that we should find an exercise buddy, and shouldnot always do alone."

Working out with a buddy can help you get effective results from your workoutPhoto Credit: iStock

Also read:Pre And Post Workout Nutrition For Cardio Exercises, Simplified By A Nutritionist

She goes on to add how she has always worked out alone, thinking that it would give her "me time" and that "push" to exercise efficiently. "But when you exercise with a friend or a buddy, perhaps someone who is fitter than you, you get a great push and strive to be better yourself," the Mumbai-based nutritionist says in her Insta story.

The most effective part of working out with a buddy, as mentioned above, is that it makes exercising fun. And we all want to continue doing something that's fun for us.

So as part of #MondayMotivation today, find a workout buddy and enjoy your workouts to the fullest. Happy fitness y'all!

Also read:This Low Intensity Full Body Workout Is Perfect For A Lazy Monday- Try It Now!

(Pooja Makhija is a nutritionist, dietitian and author)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss Tips: Do You Workout Alone Or With A Friend? Here's What Will Give You Better Results, As Per Expert - NDTV

Weight loss: Is cumin effective for weight loss? Find out here – Times of India

Posted: December 28, 2020 at 2:50 pm

Cumin may seem insignificant, but when put to use, it can aid multiple purposes. It can be used in many ways. Especially in terms of weight loss, cumin can be consumed in myriad of ways, which only enhances its effectiveness. Some of ways are as follows.

- Cumin drink - It is important that you soak cumin seeds in the water for 5-6 hours or overnight. Following that, you can boil it and then filter the drink. To enhance the taste, you can add lemon water and drink it on an empty stomach everyday for 2 weeks. This will surely prove effective.

- Cumin powder and yoghurt - Mix one teaspoon of cumin powder with one teaspoon of yoghurt and have it after your meals for 15 days.

- Cumin powder -Boil one cup of water and add cumin powder in it. By adding a pinch of salt, you can enhance the taste of the drink. Drink it after your meals every day for 20 days.

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Weight loss: Is cumin effective for weight loss? Find out here - Times of India

6 Different and healthy salad recipes to include in your weight loss diet plan – PINKVILLA

Posted: December 28, 2020 at 2:50 pm

Salads are always healthy for weight loss program as they have fruits and veggies. But they can be made tastier. Check the recipes of these different and healthy salad recipes for your weight loss diet.

Salad is one of the great foods to include in your weight loss diet. It incorporates all important fruits and veggies that provide you with all essential nutrients. Salads give you the feeling of satiety thus keeping you away from sudden hunger pangs.

So, if you are planning to go on a weight-loss routine, then tasty and healthy salad recipes are a must-have. Here are some salad recipes given below to speed up your weight loss process.

Different types of salad recipes to include in your weight loss diet:

American salad recipe

Corns are a great addition to your weight loss diet. So, learn this easy recipe of American corn salad. It can be included in your lunch menu.

Desi peanut salad

This peanut salad in desi style is tasty and healthy.So, spruce up your diet plan with this easy peanut salad recipe.

Detox salads

Having drinks or teas for detoxification is very common. But have you heard about detox salad? Remove all toxins from your body with this tasty salad recipe.

Mexican salad

This salad recipe is easy to make and tasty which would be a perfect dish for your dinner menu. So, learn the recipe and make it at home.

This salad incorporates all nutritious veggies that make you fill fuller for a long time. This can be added to your dinner menu for parties also to impress your guests.

Vegan Thai salad

Veganism is currently a new trend. So, if you are one of them, then follow this Vegan Thai salad recipe and make your weight loss diet menu extra tasty and healthy.

Also Read:Instant Energy Foods: Try these 5 foods to instantly feel energetic and active

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6 Different and healthy salad recipes to include in your weight loss diet plan - PINKVILLA

Weight loss tops New Year resolution wish-list following Covid-19 impact – Leicestershire Live

Posted: December 28, 2020 at 2:49 pm

More people are pledging to make New Year resolutions following the impact of the Covid-19 pandemic, research has revealed.

It suggested 25 per cent more than usual have promised to make the fitness vow compared to the previous year, with weight loss and extra exercise topping the list.

However, data suggests Britons are also planning to focus 2021 resolutions more on mental wellbeing (37 per cent) and saving money (36 per cent), as the global pandemic shifts priorities.

The survey, commissioned by The 1:1 Diet by Cambridge Weight Plan, found that more than nine million more people could be making New Years resolutions compared with last year.

A third of those polled are more likely to adopt a diet or exercise programme to lose weight in 2021, with 20 per cent confessing that Covid-19 has shown them the importance of being a healthy weight. 15 per cent also admitted their concern about the impact of future pandemics, and therefore wanting to make a change before its too late.

Women showed a particular determination to setting goals, with almost one in five revealing the Covid-19 pandemic has changed their outlook, and they are now more driven to make positive changes in their life.

Men were shown to be the most likely to put on extra weight, with 10 per cent revealing they had previously experienced a seven to eight pounds weight gain over the Christmas period alone.

Northern Ireland proved to be the most affected region across the UK during the pandemic, with 14 per cent of people putting on more than a stone since it began in March 2020 - almost three times the UK average.

You don't have to suffer in silence if you're struggling with your mental health. Here are some groups you can contact when you need help:

Samaritans: Phone 116 123, 24 hours a day, or emailjo@samaritans.org, in confidence

Childline: Phone 0800 1111. Calls are free and won't show up on your bill

PAPYRUS: A voluntary organisation supporting suicidal teens and young adults. Phone 0800 068 4141

Depression Alliance: A charity for people with depression. No helpline but offers useful resources and links to other information on itswebsite

Students Against Depression: A website for students who are depressed, have low mood, or are suicidal. Clickhereto visit

Bullying UK: A website for both children and adults affected by bullying. Clickhere

Campaign Against Living Miserably (CALM): For young men who are feeling unhappy. Has a websitehereand a helpline: 0800 58 58 58

The nationwide average weight gain since the start of 2020 has been a staggering 11 lbs.

Mark Gilbert, nutritionist at The 1:1 Diet, said: With many people recovering from an extremely tough year in 2020, and taking into account the Christmas celebrations, the weight gain stats are completely understandable.

"However, it is encouraging to see so many people wanting to focus on bettering their health in 2021, and that includes their mental wellbeing too.

New Year is a great time to start afresh, but its important to put a strategy in place to ensure healthy habits and a positive mindset are instilled from the get-go.

"Try to plan your meals and the times you eat each day to limit the chances of reaching for snacks, limit your sugary drink intake, and eat foods that are high in protein and fibre to help you stay fuller for longer.

Top five New Years resolutions for 2021:

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Weight loss tops New Year resolution wish-list following Covid-19 impact - Leicestershire Live

Comprehensive Report on Weight Loss and Diet Management Products and Services Market 2021 | Size, Growth, Demand, Opportunities & Forecast To 2027…

Posted: December 28, 2020 at 2:49 pm

Weight Loss and Diet Management Products and Services Market research report is the new statistical data source added by A2Z Market Research.

Weight Loss and Diet Management Products and Services Market is growing at a High CAGR during the forecast period 2021-2027. The increasing interest of the individuals in this industry is that the major reason for the expansion of this market.

Weight Loss and Diet Management Products and Services Market research is an intelligence report with meticulous efforts undertaken to study the right and valuable information. The data which has been looked upon is done considering both, the existing top players and the upcoming competitors. Business strategies of the key players and the new entering market industries are studied in detail. Well explained SWOT analysis, revenue share and contact information are shared in this report analysis.

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Top Key Players Profiled in this report are:

Vivus, Kraft Foods, Hershey, Coca-Cola, Unilever, Glaxosmithkline, Tate And Lyle, Skinny Nutritional, Nutrasweet, Weight Watcher, Brunswick, Body-Solid, Nestle, Nutrisystem, Medifast, Nautilus, Pepsico, Kellogg, AHD International, Vlcc Group, Atkins Nutritionals, Bio-Synergy, Quaker Oats, Conagra Foods, Wellness International, Streamline Foods.

The key questions answered in this report:

Various factors are responsible for the markets growth trajectory, which are studied at length in the report. In addition, the report lists down the restraints that are posing threat to the global Weight Loss and Diet Management Products and Services market. It also gauges the bargaining power of suppliers and buyers, threat from new entrants and product substitute, and the degree of competition prevailing in the market. The influence of the latest government guidelines is also analyzed in detail in the report. It studies the Weight Loss and Diet Management Products and Services markets trajectory between forecast periods.

Global Weight Loss and Diet Management Products and Services Market Segmentation:

Market Segmentation: By Type

MealsBeveragesSupplements

Market Segmentation: By Application

Hospitals/Clinic Surgery and ProgramDiet DrugsBariatriciansVLCD ProgramsOthers

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Regions Covered in the Global Weight Loss and Diet Management Products and Services Market Report 2021: The Middle East and Africa (GCC Countries and Egypt) North America (the United States, Mexico, and Canada) South America (Brazil etc.) Europe (Turkey, Germany, Russia UK, Italy, France, etc.) Asia-Pacific (Vietnam, China, Malaysia, Japan, Philippines, Korea, Thailand, India, Indonesia, and Australia)

The cost analysis of the Global Weight Loss and Diet Management Products and Services Market has been performed while keeping in view manufacturing expenses, labor cost, and raw materials and their market concentration rate, suppliers, and price trend. Other factors such as Supply chain, downstream buyers, and sourcing strategy have been assessed to provide a complete and in-depth view of the market. Buyers of the report will also be exposed to a study on market positioning with factors such as target client, brand strategy, and price strategy taken into consideration.

The report provides insights on the following pointers:

Market Penetration: Comprehensive information on the product portfolios of the top players in the Weight Loss and Diet Management Products and Services market.

Product Development/Innovation: Detailed insights on the upcoming technologies, R&D activities, and product launches in the market.

Competitive Assessment: In-depth assessment of the market strategies, geographic and business segments of the leading players in the market.

Market Development: Comprehensive information about emerging markets. This report analyzes the market for various segments across geographies.

Market Diversification: Exhaustive information about new products, untapped geographies, recent developments, and investments in the Weight Loss and Diet Management Products and Services market.

Table of Contents

Global Weight Loss and Diet Management Products and Services Market Research Report 2021 2027

Chapter 1 Weight Loss and Diet Management Products and Services Market Overview

Chapter 2 Global Economic Impact on Industry

Chapter 3 Global Market Competition by Manufacturers

Chapter 4 Global Production, Revenue (Value) by Region

Chapter 5 Global Supply (Production), Consumption, Export, Import by Regions

Chapter 6 Global Production, Revenue (Value), Price Trend by Type

Chapter 7 Global Market Analysis by Application

Chapter 8 Manufacturing Cost Analysis

Chapter 9 Industrial Chain, Sourcing Strategy and Downstream Buyers

Chapter 10 Marketing Strategy Analysis, Distributors/Traders

Chapter 11 Market Effect Factors Analysis

Chapter 12 Global Weight Loss and Diet Management Products and Services Market Forecast

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Comprehensive Report on Weight Loss and Diet Management Products and Services Market 2021 | Size, Growth, Demand, Opportunities & Forecast To 2027...

Dr Rangan Chatterjee: Why diets dont work and how to lose weight without them – The Telegraph

Posted: December 28, 2020 at 2:49 pm

His new book, Feel Great Lose Weight, which is serialised all this week in The Telegraph, sets out to unpick these complexities. He breaks things down into five sections: what, why, when, how and where we eat, how to eat well, why our emotions cause us to overeat, why timing of meals is crucial, the importance of eating mindfully, and finally, how our environment is partly to blame for rising obesity.

On that subject, early on in the book Chatterjee announces it a blame-free zone. He cites an example during our interview, thats also in the book, about a female patient who came to see him who was very overweight and struggling to lose it. When her story unravelled, it transpired she had been a victim of domestic violence and after her relationship ended, she had gained a lot of weight. During therapy she admitted that she (wrongly) believed being overweight was in some way a protective measure to stop anybody from falling in love with her. Staying overweight, she reasoned, kept her safe.

You dont often read about domestic violence in a diet book, but thats why I believe this is so much more than a diet book, says Chatterjee. As a GP I know first hand how complicated weight can be, how far it stretches back into our childhood, how its interwoven with other issues. You cant judge somebody for being overweight, or assume theyre lazy. For somebody like my patient, its a reaction to domestic abuse.

For others its less extreme. It could be that they get home from work at 8pm from a high-stress job and are too wrung out to cook, or theyre lonely and eat ice-cream to find joy. For many, eating isnt so much about willpower as it is about self-worth or stress levels.

"Im a GP and Ive got the number one health podcast in the UK, but even I had a problem with sugar during lockdown because I was so stressed out. I knew it wasnt good for me. But what and why we eat often goes deeper than that. If youre stressed, hormonal changes take place in your body that cause you to crave certain foods. People arent weak-willed; theyre struggling.

Yet despite the sympathetic approach of the book, when he announced on Instagram he was writing a new book, this time about weight loss (as well as Feel Better in Five, he has also written two best-selling books on stress), he had what he calls a bit of push back from some of his 220,000 followers.

They hadnt read the book because it wasnt out yet, but some of the messages I received said things like: I cant believe youre putting out a diet book and I thought you were better than this Dr Chatterjee. It didnt feel great if Im honest. So I stepped back, did a bit of self-reflection, and tried to understand why they felt that way.

The answer, he thinks, is the fact terms like weight and diet have become emotive subjects in recent years. On Instagram, body positivity encourages people to love their bodies no matter their size. But Chatterjee feels this reaction misses the point of his book. For a start, its not a diet book, at least not in the conventional sense. There is no plan to follow. There is no talk of dropping dress sizes.

But given the link between obesity and Covid, not to mention the other illnesses that being overweight raises the risk of, from heart disease to cancer, Chatterjee thinks a conversation about weight is valid and much needed. He cites Englands former chief medical officer, Professor Dame Sally Davies, who recently claimed thousands of Covid deaths could have been avoided if ministers had tackled the UKs rising obesity crisis.

This is something we need to talk about, albeit in a kind and supportive way, says Chatterjee. Im a generalist Im a GP so Ive always taken a 360-degree approach to health. From working in a surgery, Ive realised that people arent weak-willed or greedy, but they need help to find a sustainable approach to losing weight that suits their lifestyle. Thats the key. You cant tell somebody who is lonely to eat less sugar, and you cant tell somebody who works 14-hour days to spend an hour cooking every night.

On the subject of cooking, Chatterjee makes a refreshing call in his book for people to be more accepting of simple, straightforward meals rather than the elaborate and beautifully displayed ones we see on cookery shows and posted on Instagram: Countries with the lowest obesity rates often eat bland and repetitive foods. Im not saying you cant enjoy delicious, flavoursome foods. But neither do I think you should strive to make every meal mind-blowingly tasty. Food has become a status symbol. Theres a place for that type of food, but it makes things harder because it teaches our taste buds to seek out blissy foods [his term for processed, high fat, sugar and salt foods, which are irresistible to the human brain].

And he feels that we need to change the focus when it comes to exercise. Movementis so much more than simply burning off calories. Its a way to make you feel more alive, more energetic, to help you sleep better and strengthen your joints and muscles. There is no faster way to build up your self esteem and improve your mood than regular movement. Andself esteem is one of the most important yet undervalued factors in achieving sustainableweight loss."

His book also explores how our environments have changed in the last 40 years and how that has contributed to rising obesity levels: The Eighties changed everything in terms of food and weight, and it was when the [obesity] curve started going up. Humans didnt suddenly become lazy and gluttonous back then, but rather food manufacturers started making cheap, energy-dense processed food available wherever we looked, snacking became normal and our jobs became more sedentary.

We didnt change, the world around us did. But dont despair, because theres plenty you can do about it.

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Dr Rangan Chatterjee: Why diets dont work and how to lose weight without them - The Telegraph

The It List: Mayim Bialik in ‘Call me Kat,’ another ‘New Year’s Rockin’ Eve’ and more pop culture highlights of the week – Yahoo Canada Shine On

Posted: December 28, 2020 at 2:48 pm

Eat This, Not That!

Nutrition is an evolving science. While food and nutrition have been studied for centuries, modern nutrition science is relatively new, which, in part, is why there's always a new emerging study on the connection between diet and disease. However, a new study pinpoints an alarming discovery between the food industry and its role in nutrition scienceand popular soda company Coca-Cola is one of the guilty brands.New research detailed in the journal PLOS ONEfound that 13.4% of 1,461 studies published in the top 10 nutrition journals in 2018 had food industry involvement. This presents a conflict of interest, as these types of studies tend to produce results in favor of that food business, which could potentially mislead you, the consumer."Where the food industry is involved, research findings are nearly six times more likely to be favourable to their interests than when there is no food industry involvement," the researchers wrote. (Related: The 7 Healthiest Foods to Eat Right Now.)Some experts have referred to these food industry ties in nutrition science as a credibility crisis, with new findings suggesting "competing interests are contaminating the field of nutrition and dietetics, even at the most reputable journals," as Science Alert reports.For example, nearly 25% of all papers analyzed in the journalNutrition Reviewswhich is published by an institute founded by leading food companies including Coca-Cola, Nestl, Mars, and PepsiCodeclared business interests."While it has previously been reported that nutrition research funded by the food industry typically respects scientific standards for conducting and reporting scientific studies, the food industry was itself involved in that assessment, and the issue warrants further detailed exploration," the study authors write.Coca-Cola has been accused of controlling study data and results for research it funded, as Springer Nature pointed out in its case study of commercial research funding, which explores concerns about conflicts of interest (COIs)."While it is beyond the scope of our study to review all Coca-Cola funded research, we note that concerns have been raised elsewhere about the completeness of COIs in studies funded by Coca-Cola on topics of nutrition and physical inactivity," the study authors wrote.Following criticism over the years, the soda company published a "Transparency List" of researchers who it funded from 2010 to 2017. However, a feature in the British Medical Journalsuggested the list was incomplete and highlighted how Coca-Cola "acts to exercise 'soft power' by using its funding to influence everything from conferences to academic positions."The authors of the new systematic review propose that articles that include any type of food industry involvement warrant close scrutiny from journals.Eat This, Not That!reached out to Coca-Cola for a comment.For more, be sure to readDangerous Side Effects of Drinking Soda Every Day, According to Science.

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The It List: Mayim Bialik in 'Call me Kat,' another 'New Year's Rockin' Eve' and more pop culture highlights of the week - Yahoo Canada Shine On

Worst New Year’s Resolutions, According to Doctors – Eat This, Not That

Posted: December 28, 2020 at 2:48 pm

For some, another year might just mean another failed attempt at seeing New Year's resolutions all the way through. There are statistics that show only 9.2% of people report actually achieving their resolutions. Many people get easily frustrated with themselves if they don't fulfill the goals they set, even if they don't see immediate results from the efforts they do put in.

However, it's possible that the types of resolutions you are making are, in fact, setting you up for failure. Frankly, you might just be making the worst resolutions possible. Think about it: do you really want to achieve an unpractical goal? Or worseone that benefits you in the short term and then backfires in the long term? It's time to scratch those plans and start fresh.

We asked doctors to share what they and their colleagues consider to be the worst New Year's resolutions you can make for 2021 so you know what to avoid. Read on, and for more on how to eat healthily in 2021, don't miss Simple Ways to Start Losing Weight Immediately, According to Science.

"As a doctor, it is common for me to encounter patients that will say they want to eat healthier. The problem is that they often do not know exactly what this means, and the resolution is not specific enough. It would be more helpful for an individual to first define what eating healthy is and what it means to them. Next, they should be specific about what changes they plan to make in their diet to ensure they are eating healthier." Or, check out these8 Easy Tricks for Eating Healthy Every Day. Cedrina L. Calder,MD

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

"It's easy to set benchmarks for physical beauty by the celebrities we see every day, but trying to look like your favorite celebrity isn't just misguided, it's downright unhealthy. Everyone is different, including their genetics, body chemistry, and lifestyle. Celebrities often have certain advantages (physical and financial) that the average person doesn't have, so many people will be disappointed if their efforts of healthy eating and exercise don't lead to A-list results." Dr. Hayley Brown of Desert Hills Plastic Surgery Center

"Instead of focusing on the number on the scale and having extreme goals that will create unhealthy outcomes, why don't we instead focus on behaviors we might want to change. Perhaps you want to engage more in body movement in the new year or maybe you want to be more mindful of listening to your body cues of hunger [and] fullness and not engaging in mindless eating. That is more sustainable and healthy in the long run!" Kelsey M. Latimer, PhD, CEDS-S, and Founder of Hello Goodlife

For more, check out11 Mindfulness Hacks to Eat Less, According to Experts.

"As a physician of internal medicine and vitamin expert, I see many people make resolutions to take large quantities of vitamins in the new year. This is not a good idea for many reasons. First, it never lastsno one continues taking handfuls of supplements forever because it's frankly too much and it's neither pleasant nor good for you. Secondly, it is not good for your health. These handfuls of pills are typically excessive and can, in fact, cause harm. We do advocate a personalized approach to taking the right vitamins based on your diet, lifestyle, and health concerns. Doing so, via a personalized multivitamin (only one or two pills daily) is typically the best way to get what you need in safe and doable amounts. It is also much more likely to create a lasting and effective habit that will ultimately give you better health, energy, and ability to improve your overall lifestyle."Arielle Levitan,MD, co-founder of Vous Vitamin, and co-author of "The Vitamin Solution: Two Doctors Clear the Confusion About Vitamins and Your Health."

Read more:7 Side Effects of Taking a Multivitamin Every Day

"Saying that you want to start exercising or exercising more is a great resolution to make, but it isn't specific enough. Sticking to this goal will be difficult if you haven't first defined what exercise means to you, and how you plan to carry out this resolution. Make a clear and specific resolution that includes the type of exercise, the amount, and the length of time." Calder

"Liposuction is not a weight-loss tool but a body shaping process. It works best in patients who are at or very close to their normal weight, and have stubborn areas of fat that are out of proportion with the rest of their figure." Dr. John Corey, board-certified plastic surgeon

"All too often, people eat and drink too much from Thanksgiving through New Year's Eve. People decide to starve themselves beginning Jan. 1 to get rid of the excess weight quickly. This is a terrible resolution because our bodies turn food into energy so we can accomplish the tasks of daily living, including keeping our brains healthy. Without new sources of energy, our bodies rely solely on our stored fat, which turns into ketones, and too many ketones can be unhealthy."

Here's a better New Year's resolution instead:

"Many people don't want to hear it, but eating healthy, sensible meals and exercising are the best ways to lose weight year-round. It is not a quick fix, but it's a long-term solution to live our best, healthiest lives." Dr. Miriam Alexander,medical director of employee health & wellness at LifeBridge Health

"This is another great resolution, but people fail at it because they don't know the best way to go about quitting. Very often, people attempt to quit "cold turkey" and unfortunately, very few people are successful at this method. What people don't realize is that the best method to quitting involves a combination of two things: tobacco cessation medications and behavior changes. To increase your chances of successfully quitting smoking, speak with your doctor about medication options, and ask to be referred to a behavioral therapist or seek one out on your own." Calder

"While some exercise is better than none, exercising indoors exclusively can deprive us of exposure to sunlight. Sun exposure helps our bodies synthesize vitamin D, a hormone that is important for bone and tissue health, immunity and other metabolic processes. Exercising outside is a good way to help boost your vitamin D levels in the coming year." Chirag Shah,MD, co-founder of Accesa Labs

"We often put the needs of other people first, so we put off taking the time to make healthy foods, exercise, get enough sleep, relax and other basic needs. To make up for 12 months of not taking care of ourselves, we decide to make the new year the time we are going to get our lives in orderevery aspect of our lives. Unfortunately, if we try to do too much and to change too many things at one time, this can set us up to fail at everything." Alexander

Instead, pick just one or two of these20 Resolutions Diet Experts Want You to Make.

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Worst New Year's Resolutions, According to Doctors - Eat This, Not That

10 Best Ways To Keep Belly Fat Off for Good, Say Experts | Eat This Not That – Eat This, Not That

Posted: December 28, 2020 at 2:48 pm

The real challenge (and victory) in weight loss is maintaining that slim waist after you've shed those extra pounds. Weight cycling, commonly known as yo-yo-dieting, is a frequent problem of many people who lose substantial pounds. A study in the journal Obesity, which followed 14 contestants from The Biggest Loser for six years after the 2009 season, found that 13 of the former contestants regained weight after the competition ended. And four contestants actually weighed more than did when they first joined the show. The researchers who conducted the study say after someone loses weight, the body reacts with a potentially handicapping combination: a stronger appetite and slowing metabolism. So how do you fight back?

Put these 10 simple strategies into play to control hunger, rev up your metabolism, and avoid pound creep from gradual increases in calorie consumption. And while you're at it, try out these 15 Underrated Weight Loss Tips That Actually Work.

If you've recently shed a ton of weight, you should absolutely celebrate your successwith a tall glass of water! Just kidding. Go ahead and treat yourself. You deserve it. However, if your celebrations involve many consecutive happy hours or big portions of your favorite, fat- and sugar-laden chocolate cakes, odds are, you'll see the weight creep back onto you before you know it. Remind yourself of this sobering stat before you open a bottle of wine: alcohol can decrease your body's fat-burning ability by up to 73%!

Here's a smarter way to celebrate: reward yourself with something you can't put in your mouth. Leah Kaufman, MS, RD, CDN, a New York City-based Registered Dietitian, suggests making a concerted effort to not use food as a reward. "I suggest using things like manicures and SoulCycle classes as a reward for all the hard work," she says. When you eat junk food during times of emotional eating, it "will only lead to unhealthy yo-yo dieting."

The most important concept to keep in mind after you've lost significant pounds is "metabolic adaptation."

During weight loss, your body's metabolism naturally slows down calorie burn on a daily basis to hang onto fat. In addition, your levels of leptin, the satiety hormone that tells your body when you've had your fill, actually drop after weight loss, so you may feel hungry. The key to avoiding going back to eating the same number of calories you did before you lost weight is to double down on your awareness of calorie content and size of meals. Do that by keeping a daily food diary for at least a week after you've reached your weight-loss goal. Studies show that being more mindful of what you eat (and how many calories they contain) will help you to make healthier food choices and reduce snacking on calorie-dense processed foods. Such a casual accounting will also turn the spotlight on how much (or little) fiber you are getting in your diet. A high-fiber diet, primarily from beans, legumes, fruits, and vegetables is critical to maintaining weight loss.

Most people who've reached their goal weight stop stepping on the scale. That's a mistake. Although the number on the scale isn't the only way to judge your continued success, research shows that those who avoid the ritual tend to pack on more weight than those who don't. Why? The scale keeps you mindful of your diet, and it will quickly tip you off to weight regain. There's no need to be a slave to your scale; checking in once a week should do the trick. And here's a tip: Since weight naturally fluctuates throughout the week, researchers say that Wednesday weigh-ins are the most accurate.

These enticing frozen options are marketed as nutritious and convenient, so we can't say we blame you for grabbing one off the shelf. But many of them are healthy-eating, pound-dropping enemies in disguise. Just because they're touted as portion-controlled and low calorie, doesn't mean you should stock up. Like most ultra-processed foods, many frozen entres from diet programs pack a surprising amount of health-harming sugar7 grams or more, plus inflammation-causing, processed additives. And as often as possible, make your meals at home from scratch. Doing so can help you banish these added sugars as well as to cut calorie consumption by an average of 200 calories a day, according to Johns Hopkins researchers.

After hitting your goal weight, some regimented dietary habits are bound to fall by the wayside. And, if eating adequate amounts of protein is one of them, it may be the reason the weight is starting to sneak back on. While getting enough of the nutrient can keep your muscle from breaking down, not getting enough can slow your metabolic rate. Just maintaining muscle mass helps to burn calories faster, so your body will then torch unwanted fat. Without muscle, you'll be more susceptible to unwanted weight gain.

Protein intake differs by the individual. However, for many people, consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to help maintain your weight loss. For a 130-pound person, that would equal between 46 and 58 grams of protein. Good sources of the nutrient include low-fat dairy, beans, grilled chicken, fish, lean cuts of beef, pork, grains or nuts, and quinoa.

It may have worked to drop water weight and melt away the pounds at first, but completely slashing your carbohydrate intake will leave you with some not-so-pleasant side effects that can make it hard to go about your daily routine. Your body will start to exhibit signs of exhaustion, irritability, and lethargyall emotions, which have also been connected with overeating.

"Carbs are essential [in our daily lives] as our brain and [central nervous system] require them continuously to work properly," says trainer and RD, Tim McComsey. Restricting carbs completely will cause any newly-added, fat-burning muscle mass to be metabolized for energy, rather than carbs. As long as you keep carbs to a reasonable percentage of your daily calories, and choose the right ones, these starches don't have to hit the curb.

While working out is critical for maintaining your metabolism, if you haven't switched up your workout routine recently, your body's main calorie-torching mechanism may have idled down to slow-burn. Wake up your metabolic rate by shocking your muscles, suggests Sean M. Wells, personal trainer and author of Double-Crossed: A Review of the Most Extreme Exercise Program.

"If you've been doing the same workout for the past few months, your body isn't being challenged anymore, meaning it's not burning as many calories as it otherwise could," he explains. If you normally ride a bike for exercise, try running or tennis to give your metabolism a kick. Can't bear to leave your stationary bike? Look for an intense spin class or challenge yourself by changing up your typical route. Work in some steep, long hill climbs to increase resistance.

Antidepressants, birth control pills, beta-blockers, anti-seizure and migraine meds, steroids, and rheumatoid arthritis treatments can all affect appetite, metabolism, and weight. Never stop taking a prescription drug on your own. If you believe a drug is causing your weight gain, inform your doctor; he or she may adjust the medication or suggest an alternative.

Inadequate sleep can slow your metabolism and pile on the pounds. In a study, researchers analyzed more than 500 participants' weekday sleep diaries and found that losing a mere 30 minutes of shut-eye increased their risk of obesity by 17%! Even mild sleep deprivation causes ghrelinthe hunger-stimulating hormoneto go into overdrive while simultaneously reducing levels of leptinthe hormone that suppresses appetite. In turn, this stimulates hunger even when you're full which can lead to overeating and weight gain.

The National Sleep Foundation suggests logging seven or eight hours of quality sleep each night. If you want to get back to your more slender self, try going to bed 15 minutes earlier than usual. See how you feel in the morning. Continue adjusting your bedtime until you awake without an alarm clock assist and feel refreshed and well-rested.

Here's an easy way to combat the metabolism slow down that often comes after weight loss: Drink green tea, a natural metabolism booster rocket. In a study, participants who added a daily habit of drinking 4 to 5 cups of green tea to their 25-minute workout routine lost an average of two more pounds and more belly fat than the non-tea drinkers. How does it work? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy, which will help rev up your metabolism. And if you're looking for more, here's how you can harness the power of tea to lose weight.

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10 Best Ways To Keep Belly Fat Off for Good, Say Experts | Eat This Not That - Eat This, Not That

Resolutions: Small, steady change to lifestyle is better than dieting, expert says – The Augusta Chronicle

Posted: December 28, 2020 at 2:48 pm

Tom Corwin|Augusta Chronicle

Usually when Lizzie Keen is seeing patients at Doctors Hospital of Augusta, their chronic conditions have already worsened and the registered dietitian is trying to help themget things under control. For those who will be making a New Year's resolution to lose weight and get healthier, however, she thinks small and steady change is better.

Vowing to lose weight in the new year is always a top resolution people make: 65% of men in a survey of those ages 30-65 were making a resolution to lose weight next year, according to the telehealth company Vault Health.

For many it is more of an ongoing resolution.The number of adults age 20 and older who are following a special diet in the U.S. increased from 14.3% in 2007-08 to 17.4% in 2017-18, according to the National Center for Health Statistics. Those rates increase with age, with those age 20-39 reporting 13.3% on a special diet compared with 19.3% for those 60 and older, according to a recent report from the center.

The biggest mistake people make, however, is in thinking of it as a diet, Keen said.

"Probably the first mistake people make is saying, 'I am going to go on a diet' vs. 'I am going to make some healthy lifestyle changes to manage my chronic disease,'"she said. "Saying you are on a diet constitutes restriction."

A better word is moderation. Too often people are focused on rapid weight loss when the goal should be no more than two pounds a week, Keen said.

"More than that, it is unhealthy and it can be attributed to fluid loss, which is not good because obviously you want to stay hydrated," she said. "Also the faster you lose weight, the sooner you plateau. Then people might not be seeing results as quickly, get frustrated and go to more drastic measures, which arenot sustainable in the long run."

As a better way to set goals, Keen offers the acronym SMART:Specific, Measurable, Achievable, Realistic, and Time-bound or Timely.

"If you can set your goals up that way, it just overall makes it more sustainable," she said. "If you create small goals, they are a lot easier to meet, you are a lot more likely to keep yourself accountable and they are a lot more likely to turn into lifestyle changes versus just a temporary diet. If you make too many changes at once, it can be overwhelming, it can be unmanageable, and difficult to adhere to."

Also, think about other areas that will help promote better health, such as exercise, getting an adequate amount of sleep, stress management and hydration, Keen said. Often when one area is out of balance, it can throw the others off as well, she said.

"If you dont get enough sleep, you tend to overeat," Keen said. "If you dont get enough sleep, you tend to be more stressed. If you are more stressed, you tend not to sleep as well" and then it becomes a vicious cycle.

Also, think about stretching more, she said.

"Alot of of people dont think about that, but that plays into exercise," Keen said. "Just daily stretching can provide you with a lot of benefits."

That could be particularly true this year, she said.

"A lot of people are working from home now, sitting in a chair for a majority of the day, not getting up and walking around as much as they might in a work setting," Keen said. "(Stretching) is a great way to relieve joint pain, get the body moving, get a little bit of exercise into your sedentary workday, and it just makes you feel better all over."

Ultimately,it might be better to start off with one healthy change, stickwith that for a month until it becomes a habit,thenadd a new goal for the next month, she said.

"Think tortoise, not hare," Keen said. "Slow and steady is going to win the race when it comes to lifestyle choices."

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Resolutions: Small, steady change to lifestyle is better than dieting, expert says - The Augusta Chronicle


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