Unsure what to eat before a workout? Theres a real science to what passes your lips before training: typically, youll want to consume slow-release carbs for longer endurance sessions and youll need fast-release carbs for short, intense workouts.

But what counts as a slow-release or fast-release carb? And how do other macronutrients, like protein and fats, help during training? We asked a group of qualified nutrition experts to explain.

Pre-training nutrition should be determined by the type of exercise you plan to do and the physiological adaptation youre trying to achieve like gaining muscle (opens in new tab) or losing weight. But carbs are best for providing energy.

If you favor exercises like HIIT, weightlifting, or power training, you should attempt to prioritize quick-releasing high-glycemic carbs that spike sugar levels for a quick energy release. Think instant oatmeal and sports beverages. If you prefer low-intensity endurance exercise like longer runs, slow-release carbs planned a few hours to an hour in advance will help sustain energy release over time. Think quinoa, whole grains, sweet potatoes, and pulses in this case.

Rob Hobson, Head of Nutrition at Healthspan Elite, recommends consuming something quick-digesting before your standard workout like toast with peanut butter, an oat smoothie, or a banana (opens in new tab). But for a long race lasting more than an hour, Hobson says you should ideally plan carb intake more carefully, aiming for up to 4g of carb per kg of body weight, which means eating several meals starting four hours before you hit the start line.

Rob Hobson is an award winning registered nutritionist with 15 years of experience working in the industry. He's previously worked with public health bodies in the UK, along with trade bodies and private clients. He holds a BSc in Nutrition and an MSc in Public Health Nutrition and has delivered lectures at various universities in the UK.

Jamie Wright, Myprotein (opens in new tab) nutritionist, agrees that carbs should be the main focus leading up to a workout, but says you shouldnt overlook other macronutrients. A source of high-quality protein can further reduce the breakdown of existing protein structures (like muscle) and may contribute to a reduced recovery period post-workout, he says. But for simplicitys sake, and because some can experience digestive issues when having protein pre-workout, I usually suggest having carbohydrates leading into training and protein after.

There are actually three different sources available to your body for energy: carbs (opens in new tab), proteins (opens in new tab), and fats (opens in new tab). All play a crucial role in helping your body function, but carbs are the bodys main energy source.

Fat can be utilized as an energy source but its usually only tapped into when youre in a fasted state and havent consumed any carbohydrates. And the body typically only uses protein for fuel when it cant access either carbs or fat. As such, having a good supply of carbohydrates is crucial for workouts, as it provides the energy you need.

Wright explains the science behind it: When we work out, our body burns through a molecule called adenosine triphosphate (ATP) at a much higher rate than usual. ATP is simply the bodys currency of energy, and all processes in the body require a certain amount.

Consumed or stored carbohydrates are like large daisy chains of smaller units of carbohydrates. When we eat carbohydrates or need to use our stored supplies, we have to cleave off these smaller units from the chain to transport around the body for energy, he explains. Glucose [from carbohydrate] is one example of this and it travels in the blood to our cells. If its to be used to produce energy, it enters a series of complex processes known as cellular respiration to produce ATP.

Carbohydrate produces a tonne of ATP during these processes, which makes it, at least in my and the bulk of available scientific literatures opinion the best nutrient to have leading into a workout.

Wright adds that eating carbs pre-workout also reduces or delays the use of existing energy stores (namely glycogen, the stored form of carbohydrate within our muscle and liver), which can extend how long you can exercise.

Jamie Wright is an accredited nutritionist, with a BSc in Sports and Exercise Science and an MSc in Human Nutrition. He's currently the head nutritionist at Balance; a team of fully qualified nutritionists and dieticians working with everyone from office workers to Olympic athletes.

Most advice states that you should eat two to three hours before a workout. A small study, published in Nutrients Journal (opens in new tab), compared the effects of a six-hour versus three-hour pre-feeding regimen in a group of eight active women. In general, performance results were more favorable for the three-hour group, suggesting that this really is the golden time for loading up with food.

However, its not always possible to adhere to this two-to-three-hour rule. If you have an early morning training session (especially if you dont fancy eating before your session), having a carbohydrate-rich meal the evening before can still help give you the energy you need, suggests Hobson.

If the thought of eating before you train turns your stomach, there could be some benefit to skipping on a feed altogether. Brian Carson, head of science and innovation at Whole Supp and a senior lecturer in exercise physiology, tells Live Science that exercising following a period of fasting can promote adaptation towards your bodys ability to utilize fat as a fuel source.

We have previously published a systematic review (opens in new tab) and meta-analysis at the University of Limerick examining this approach and found a greater utilization of fat during exercise, with no negative impact on performance for exercise which lasts less than 60 minutes when performed in a fasted state, he explains. We also recently published research looking at restricting carbohydrates pre-exercise and feeding protein before high-intensity sprint interval training, and found that this was an excellent approach for this short intermittent type activity.

Brian Carson, Phd, is a senior lecturer in exercise physiology at the University of Limerick, where he is pursuing research into the role ofexercise and nutritionin the regulation of metabolism for performance andhealth. He's also the head of science and innovation at Whole Supp (opens in new tab).

Hobson suggests that other factors can help you decide whether to plan a pre-workout meal. Some people like to train on an empty stomach, and endurance athletes often train after fasting, known as training low, he explains. The effect of intermittently periodizing your nutritional intake in this way (intermittent fasting (opens in new tab)) is that the body adapts in positive ways, like improving the oxidation of fats (breakdown of fatty acids); this has a glycogen-sparing effect and can enhance performance when racing.

In other words? Theres no one size fits all approach to pre-exercise meals. Fasting has benefits, but if your body is in a significant calorie deficit (opens in new tab), you might not have the energy to perform.

Continue reading here:
What to eat before a workout - Livescience.com

Carbs are not the enemy, even though people have painted them out to be. Whole, complex carbs like fruits, vegetables, legumes, and whole grains are excellent sources of fiber and many different vitamins and nutrients. Eating these types of carbs along with a healthy diet can help you manage your blood sugar, improve your gut microbiome, slow the aging process, and achieve your weight loss goals.

Not all carbs are the same, though. While complex carbs can provide plenty of health benefits, refined carbs are heavily processed and the foods they're found in may contain added sugars. Larger amounts of these can contribute to certain health issues and have even been known to contribute to weight gain if consumed on a regular basis.

To learn more, we talked with a few dietitians about the worst types of carbs for weight loss. Read on, then check out 6 Best High-Protein Foods for Weight Loss.

Although they're a breakfast staple for many, bagels are one of the worst carbs for weight loss. "White bagels are around the equivalent of eating 4-5 slices of bread and most people do not realize that," says Lisa Young, Ph.D., RDN, author ofFinally Full, Finally Slim and member of our medical expert advisory board.

Bagels are hardly ever enjoyed plain, so adding certain toppings typical to a breakfast bagel can add in extra calories, too.

"These are often used as a breakfast meal with various toppings like cream cheese, peanut butter, and other high-calorie foods," says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.

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Many brands are making breakfast cereals that are healthier than the typical choices, but it's important to watch out for the extra sugary, heavily-processed breakfast cereals.

"People often associate cereal with health food, but sugary cereals often have as much or more added sugar than a cookie, and it's easy to pour too much cereal into your breakfast bowl," says Dr. Young.

Not only are they usually sugary and void of helpful nutrients, but eating certain cereals first thing in the morning may have some consequences. "The morning is the worst time to eat these because it leads to a quick spike in blood sugar," says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

RELATED:The 4 Worst Breakfast Habits for Blood Sugar

When it comes to carbs that are the worst for weight loss, soda takes the cake.6254a4d1642c605c54bf1cab17d50f1e

"Soda and sugary drinks are some of the worst carb choices in my opinion because it provides virtually no other nutrients besides a high dose of sugar," says Clair. "Further, there is no fiber no help slow the body's absorption of the sugar, meaning it leads to a quick spike in blood sugar."

One study published in the International Journal of Behavioral Nutrition and Physical Activity found that drinking soda led to increased weight gain regardless of the person's physical fitness and activity levels.

RELATED: American Foods That Are Banned Abroad

A white bread like Wonder Bread might bring a lot of us back to our childhoods, but white bread is heavily processed, stripped of almost all of its nutrients, and can potentially contribute to weight gain if consumed on a regular basis.

According to a study from the British Journal of Nutrition, reducing your intake of white bread (not wheat bread) and sticking to a Mediterranean-type eating plan was associated with less weight gain and less abdominal fat.

When it comes to pasta, the culprit behind why this carb causes weight gain is more about portion than it is about the pasta inherently. "Pasta may cause weight gain when eaten in America but not in Europe because we tend to eat a big portion," says Dr. Young. That being said, refined pasta is still one of the worst carbs for weight loss because it's lacking digestion-slowing nutrients like fiber. "There is no fiber in refined pasta so we don't feel full and will most likely keep eating," says Dr. Young.

Thankfully, there are plenty of whole-grain pasta options or kinds of pasta made with alternative ingredients like chickpeas or lentils that provide more fiber and fewer refined carbs.

Read this article:
5 Absolute Worst Carbs for Weight Loss Eat This Not That - Eat This, Not That

What do you do to lose weight? Gym, diet and everything in between?

However, if your strategy and foundation aren't correct, weight loss starts looking like an impossible task.

Remember that you'll need to make some permanent changes to your lifestyle and adopt healthy habits to lose weight and maintain it for a long time.

Now the question is, how can you make those permanent changes? You have to follow these six steps to achieve success when you're trying to lose weight permanently.

Table of Contents

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Long-term weight loss also requires commitment along with time and effort. If you want to lose weight, you must make sure that you are ready to make permanent changes in your eating and activity habits. Before your preparation you must ask yourself these questions:

If you need help with stress or feelings, you should talk to your doctor. When you're ready, it'll be easier for you to set goals, stay committed, and change habits.

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Remember that no one else can make you lose weight. You have to make changes in eating and exercise for yourself. To stick with your weight loss plan, you need to find what motivates you.

Make a list of what's important to help you stay motivated and focused, whether it's an upcoming vacation or better health. Then find a way to make sure you remember your motivational factor when you're about to stray from your goals. For example, you can post a motivational note for yourself on the pantry door or refrigerator.

To support your weight loss journey, choose people who can encourage you in a positive way without being shy. Find people who will listen to your concerns and feelings, spend time with you exercising or creating a healthy menu, and help you develop a healthy lifestyle.

If you prefer to keep your weight loss plan private, hold yourself accountable by regularly checking your weight, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

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Setting weight loss goals is a better option. But do you really know what your real goal is? Over the long term, aiming to lose 1 to 2 pounds (0.5 to 1 kg) a week is a smart decision.

To typically lose 1 to 2 pounds in a week, you need to burn 500 to 1,000 calories through a low-calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal for a beginner. If you weigh 180 pounds (82 kilograms), your goal might be 9 pounds (4 kilograms).

Even this level of weight loss can help reduce the risk of chronic health problems such as heart disease and type 2 diabetes.

When you're setting goals, think about both the process and the outcome of the goal. "Walk for 30 minutes every day" is an example of a precise goal. An example of achieving a target is "losing 10 pounds".

You don't have to have a solid goal, but you should definitely set a process goal because changing your habits is the key to weight loss.

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When adopting a new eating style to promote weight loss, you should reduce your total calorie intake. But reducing calories doesn't mean giving up on taste or satisfaction.

You can reduce your calorie intake by eating more plant-based foods, fruits, vegetables and whole grains. Try a variety of foods to achieve your goals without sacrificing flavour or nutrition.

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You can also lose weight through physical activity and calorie restriction, but exercise is still very important. Exercise can help you burn extra calories, which you cannot reduce with diet alone.

Exercise also provides many health benefits, including boosting your mood, strengthening your cardiovascular system, and lowering your blood pressure.

Exercise also helps in maintaining weight loss. Studies show that people who maintain a low weight for a long time have more physical activity.

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If you want to lose weight over the long term, just eating healthy foods and exercising for a few weeks or months isn't enough. These habits should become a way of life. Lifestyle changes begin with an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working on a strategy to gradually change the habits and attitudes that have stalled your previous efforts.

Then recognize your challenges and move on. Plan how you will deal with them. If you deal with them once, you can be successful in losing weight forever.

See the article here:
6 Simple Steps To Follow When You're Trying To Lose Weight - MensXP.com

Sam Bennett became the talk of Golf Twitter this past weekend at the U.S. Amateur, where he defeated Georgia Southern's Ben Carr 1 up in the final match at Ridgewood Country Club. Unfortunately, the discussion had little to do with his impressive play and much more to do with his deliberate pre-shot routine.

Less than 48 hours after getting his hands on the Havemeyer Trophy, Bennett joined us as our guest on this week's episode of The Loop podcast. During our chat, he recapped his victory, discussed his plans for the future, and responded to his slow-play critics.

"I just want to tell those people, I already have anxiety," said Bennett, who drew plenty of ire on social media for his excessive re-gripping of the club. "It's pretty bad. Having anxiety and then getting over a golf ball with all these thoughts in your head, put me in that moment at the U.S. Am with the whole golf world watching, I mean, what can you expect?

"It's always been like that," Bennett added. "I don't pull the trigger until I'm ready. It's not a certain amount of looks, it's just when I'm ready."

Bennett went on to explain that the magnitude of the moment certainly didn't help, making his re-gripping and extra time over the shot a little more severe than normal.

We didn't talk about all bad topics with Bennett. The soon-to-be fifth-year senior at Texas A&M also dished on his celebration, his goals for his final season as an Aggie and the staggering amount of weight he lost during his U.S. Am victory. Plus, we discuss how to attack this week's Tour Championship at East Lake from a betting perspective. Please, have a listen to the full episode below:

Link:
Sam Bennett reveals staggering weight loss from U.S. Am week and delivers a message to the haters - GolfDigest.com

If you're a fan of "Stranger Things," you'll be curious to learn how character Jim Hopper, played by David Harbour in the beloved Netflix series, lost an incredible amount of weight prior to the last seasona whopping 75+ pounds. Read on to learn exactly how the actor accomplished this huge weight loss.

Harbour has played many supporting roles, including CIA agent Gregg Beam in "Quantum of Solace," Van Hauser in "End of Watch," Shep Campbell in "Revolutionary Road," and Dexter Tolliver in "Suicide Squad." In Season 4 of "Stranger Things," Harbour's character Hopper isimprisoned in a Soviet work camp. In order to make the script appear as realistic as possible, the actor dropped 75+ pounds. Talk about hard work and dedication! Harbour went from 265-270 pounds all the way down to 190 pounds. A loss of over 75 pounds.

How did the actor do it? Lots of hard work, tons of determination, an updated fitness regimen, and much less food. Keep reading to learn more about how he dropped this much weight.

Related: Keanu Reeves, 57, Lives by These Healthy, Fit Habits

Losing a great amount of weight is a huge transformation that involves many changes in routine. It's important to focus on your end game, and take encouragement with the losses along the way. You may wonder just how many sizes you go down by shedding the kind of weight that David Harbour dropped, and it's difficult to tell. According to Livestrong, sizes aren't based on weight; they're really based on other elements such as body type and height. But make no bones about it, losing 75+ pounds means losing several sizes for sure.6254a4d1642c605c54bf1cab17d50f1e

How did Harbour do it? The "Stranger Things" star did intermittent fasting for six-hour blocks of time, in addition to two days of 24-hour fasts each week to help move the process along. His workouts included Pilates, in addition to a combination of cardio and resistance work. Harbour's overall goal was to lean down, and Pilates was extremely helpful in lengthening, strengthening, and stretching those muscles.

According to GQ, Harbour ran quite a bit at a low intensity for an hour to an hour and a half. His running goal was to build his heart rate to around 165. This cardio element was a perfect step to cut down his anxiety, help with his breathing, and keep the extra pounds off.He tells GQ that running "gave me this freedom from the phone and this freedom from constant stimulation and activity. You're just out there and your breathing slows down. There's just this meditative quality to it. I've never been a good sit-down mediator but there's something about it, where you push yourself and just let yourself go."

Related: Jason Momoa, 43, Swears by These Workouts and Healthy Habits

The overall grueling course afforded Harbour the opportunity to form a new connection with both his mind and body, making the start of his weight loss journey feel quite "liberating."The star posted on his Instagram a photo carousel of his transformation, captioning the post, "Many of you have asked about Hopper's physical transformation from season 3 to season 4. My trainer @davidhigginslondon worked with me for 8months to make the transformation, and then another year to keep it through the pandemic. All told it was a difficult and exciting ride, changing diet and exercise plans (or lack thereof) All told I lost over 75lbs. 265-270 in season 3 and all the way down to 190 when we shot."

As far as what the celeb included in his diet, he consumed more veggies and cut down on sugar (via GQ). Now that he's dropped all of the weight, he still attempts to fast intermittently. He tries to skip breakfast and hold off eating food until 1 or 2 pm. He also tries to maintain more veggies than protein. And there are always cheat days that include Nutella.

The great news? David Harbour admits he feels "younger," his heart is much stronger, and he's enjoying a new self that he has not seen in quite some time.

Alexa Mellardo

More:
How David Harbour From 'Stranger Things' Lost Over 75 Pounds Eat This Not That - Eat This, Not That

Mark Ryan| Guest columnist

A woman in her mid-70s, walking briskly, nearly caught the overweight man as he jogged on the indoor track at Premier Health and Fitness Center in Tallahassee. The man managed to stay ahead and finished 13 laps for the first time. Thirteen laps on the inside lane made a mile.

The fast-walking woman was an inspiration to the man.

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While he only wished the best for the woman and gym colleagues in their pursuit of self-improvement, he admittedly was also pleased to see another fitness member plodding along on the track an observation met with skepticism by the mans usually supportive wife.

MAN: There was a guy on the track today who was even fatter than me.

WIFE: Sure.

MAN: No, really …

WIFE: Sure.

Given the mans extra poundage and potential for old orthopedic issues (ankle sprains, heel spurs, etc.), even with the perfectly level track surface at the climate-controlled fitness center, he wondered if like the speedy older woman he would be better off walking than running.

Which form of exercise was a better fit for him?

If weight loss was the primary goal, running certainly would burn off many more calories per minute than walking.

The mans preference for jogging also coincided with recommendations from the exercise physiology lab at the University of Wyoming. A study at the school, which was published in the Journal of Obesity (yes, this is a real journal), included nine experienced female runners and 10 committed female walkers as participants.

The researchers found the runners had significantly higher blood levels of peptide YY a hormone known to suppress appetite. The walkers blood levels did not reflect increased peptide YY level.

The study suggested running would lead to weight loss faster than walking.

In another study titled Greater Weight Loss From Running than Walking, and published in Medicine & Science in Sports & Exercise, researchers, combining survey data from 15,237 walkers and 32,215 runners enrolled in the National Runners and Walkers Health Study, came up with the same conclusion: For persons looking to control their weight, running wins over walking by a large margin.

But walking especially brisk walking has some advantages over running.

In a study published in the Arteriosclerosis, Thrombosis and Vascular Biology journal (American Heart Association journal), both runners and walkers were found to be at less risk of high blood pressure, unhealthy cholesterol profiles, diabetes, and heart disease than their sedentary peers.

However, with the same energy expenditure, researchers found that walkers reduced their risk of heart disease by 9.3 percent as compared to the runners 4.5 percent reduced risk.

With low-impact walking, there is generally less chance of injury than with running although walking is probably still more risky than the low-impact cardiovascular exercise favored by the mans wife.

A big proponent of swimming, she recommended he should, like her, spend less time on the track and more time in the pool at the fitness center. She encouraged him to do a few laps in the big pool and stop eating so much at night.

The man got defensive when confronted with the latter recommendation.

MAN: Im serious about cutting back on the late-night snacks.

WIFE: Sure.

MAN: No, really …

WIFE: Really??

If he had been a participant in the study at the exercise physiology lab in Wyoming, the researchers would have had to tabulate pizza crusts and chicken-wing bones in addition to drawing blood for peptide YY hormone levels.

Mark Ryan, a registered nurse, and his wife, Anabel Perez, are members of Premier Health and Fitness Center in Tallahassee.

Journal of Obesity: hindawi.com/journals/jobe/

The Atlantic:Study: Walking Can Be as Good as Running The Atlantic

The Guardian:Brisk walk healthier than running scientists

Women's Health:How Many Calories Can I Burn While Walking Versus Running?

Healthy Living:Why is Walking the Most Popular Form of Exercise?

Consumer reports:The Benefits of Running vs. Walking

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Run or walk: What method is best for weight loss and health? - Tallahassee Democrat

DUBLIN--(BUSINESS WIRE)--The "Nutraceuticals Market Size, Share & Trends Analysis Report by Product (Dietary Supplements, Functional Food, Functional Beverages), by Region (North America, Europe, APAC, CSA, MEA), and Segment Forecasts, 2021-2030" report has been added to ResearchAndMarkets.com's offering.

The global nutraceuticals market size is expected to reach USD 991.09 billion by 2030. It is expected to expand at a CAGR of 9.0% from 2021 to 2030. Rising awareness regarding calorie reduction and weight loss in the major markets including the U.S., China, and India is expected to promote the application of the health and wellness segment and thus, in turn, will have a substantial impact on the industry.

Nutraceuticals are products that provide health advantages and additional nutrition to the human body. It comprises fortified nutrients, such as taurine, CoQ10, omega-3, calcium, zinc, and antioxidants, that develop the complete health of consumers. These nutrients further benefit in averting medical conditions such as hypertension, diabetes, heart diseases, and allergies. As nutraceuticals develop the digestive and immune systems and enhance the cognitive behavior of consumers, their demand is witnessing a surge at the global level.

The increasing trend among consumers to alter dietary habits is likely to boost the demand for nutraceuticals. The consumer belief that improper diet results in an increase in costs on pharmaceuticals is anticipated to boost the demand for nutraceuticals. This would also help the government as it would result in lesser expenditure on healthcare and low social security costs.

A rise in disposable income, increasing consumer awareness concerning health issues, and rapid urbanization are likely to boost the market growth over the forecast years. A positive outlook towards medical nutrition owing to the high prevalence of weight management programs, along with cardiovascular diseases, is anticipated to propel the product demand.

The rise and evolution of wellness-focused diets such as keto and paleo are driving food producers to cater their products in this direction. Functional food products such as probiotics and omega-3 are highly used in yogurt and fish oils in order to reduce the risk of cardiovascular diseases and develop the quality of intestinal microflora, which is further projected to fuel the growth of the functional food segment over the coming years.

Nutraceuticals Market Report Highlights

Key Topics Covered:

Chapter 1. Methodology and Scope

Chapter 2. Executive Summary

Chapter 3. Dietary Supplements Market Variables, Trends, & Scope

Chapter 4. Nutraceuticals Market: Product Estimates & Trend Analysis

Chapter 5. Nutraceuticals Market: Dietary Supplements Estimates & Trend Analysis

Chapter 6. Nutraceuticals Market: Functional Food Analysis, 2021 & 2030

Chapter 7. Nutraceuticals Market: Functional Beverages Analysis, 2021 & 2030

Chapter 8. Nutraceuticals Market: Regional Estimates & Trend Analysis

Chapter 9. Dietary Supplements Market: Competitive Analysis

Chapter 10 Company Profiles

Companies Mentioned

For more information about this report visit https://www.researchandmarkets.com/r/4nsm4l

More:
Global Nutraceuticals Market Report 2022: Rising Awareness Regarding Calorie Reduction and Weight Loss Driving Growth - ResearchAndMarkets.com -...

When you think about losing weight, your mind might automatically wander to eating less, skipping meals, and developing other unhealthy habits. Instead, it's important to focus on healthier ways to lose weight. Some ideas may include changing your exercise routine as well as switching up your dieting habits. One important factor, however, is to make sure you eat and drink to help you lose weight.

Instead of focusing on just one or the other, you can find combinations of food and drink that pair together nicely and help promote weight loss. We spoke with Kimberly Snodgrass, RDN, LD, spokesperson for the Academy of Nutrition and Dietetics, who laid out the best food and drink combinations for weight loss by meals of the day: breakfast, lunch, snacks, and dinner, to make sure you get the most out of your weight loss efforts.

These winning combinations generally feature protein as an important food group, as it helps you to feel fuller longer. The drinks, on the other hand, have been shown to support metabolism and digestion to help your gut remain happy and healthy.

Start the most important meal of the day off right by combining the power duo: eggs and coffee.

"Eggs can help boost your metabolism for a few hours," explains Snodgrass. "That's because proteins require your body to use more energy to digest them. This is known as the thermic effect of food (TEF)." Research published in the Journal of Nutrition and Metabolism has shown that protein-rich foods increase TEF the most.

"Protein may also help keep you fuller for longer, which can prevent overeating," she says.

As far as drinking coffee goes, Snodgrass suggests that this caffeinated beverage may aid in weight loss by increasing metabolism, decreasing calorie intake, and stimulating fat burning. The most important part, however, is to make sure you drink it black with no added substances like cream or sugar.

Lastly, Snodgrass suggests that the eggs should be prepared without any additional calories. For example, you could have a boiled egg with paprika for flavor, but not throw in calorie-consuming foods like cheese or butter.

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When choosing what to have for lunch, keep in mind that this fish and tea combo might serve some wins for weight loss.

Similar to eggs, Snodgrass says grilledfish can help boost your metabolism for a few hours due to the proteins requiring your body to use more energy to digest them (the TEF). This may, again, help keep you fuller for longer.

As for the green tea, this may be your perfect mid-day boost (if you're drinking it plain, that is).

"Green tea can help promote weight loss by boosting energy levels and improving performance while exercising," says Snodgrass. "And, green tea contains a high amount of catechins, which are antioxidants that may increase fat burning and boost metabolism.

RELATED:Secret Effects of Drinking Green Tea, Says Science

All great sources of protein, Snodgrass suggests that nuts, seeds, low-sodium black beans, and chickpeas are great metabolism boosters and may keep you full through the night.6254a4d1642c605c54bf1cab17d50f1e

Black beans, for instance, are not only a great source of protein which may help with metabolism, but they're also great for digestion. The soluble fiber in black beans may help keep you full, and also help you maintain a healthy gut, which in return can positively influence the ability to lose weight.

Ginger tea is the perfect weight loss-promoting pairing with your salad."When examined in human studies, ginger indicates that it can promote fullness, decrease appetite, and increase metabolism," says Snodgrass.

If you feel like you need a snack to get you from one meal to another, this is the perfect combination.

Snodgrass says that Greek yogurt is full of protein that will help you feel full and lose weight. It's also full of good bacteria for your gut, which may promote good gut health. Adding the berries helps add a layer of fiber to the mix.

Pair it with cold water, and you're set for a hearty snack. "Drinking cold water increases resting energy expenditure, which is the number of calories you burn while resting.

If you're looking to flavor the plain water, Snodgrass suggests adding cucumber or mint.

Kayla Garritano

More:
4 Food and Drink Combinations To Double Weight Loss - Eat This, Not That

Randomized Clinical Trial Published In JAMA Network Open Reveals Effectiveness of Widely-Available Commercial Weight Management Program

NEW YORK, Aug. 22, 2022 /PRNewswire/ -- A new randomized clinical trial published in JAMA Network Open found that those engaged in WeightWatchers, a commercially available weight loss program, lost more than twice the amount of weight than those who tried to lose weight on their own. Those randomly assigned to WeightWatchers were also more likely to achieve clinically significant weight loss of five percent at three and twelve months, which can help lead to health benefits - including improvements in blood pressure, blood cholesterol and blood sugar.1

Participants assigned to WW had access to the app and community support - including Workshops, expert Coaches and tools. These participants also experienced WeightWatchers' unique and simplified approach to self-monitoring - with a list of over 200 foods that participants didn't need to weigh, measure or track. As a result, the findings also suggest that programs with lower demands for self-monitoring of nutritious foods can produce clinically significant weight loss.

"Given the global prevalence of obesity, accessible and effective treatment options are needed to manage obesity and its comorbid conditions, but few commercial programs have been rigorously evaluated," said Deborah Tate, PhD, study co-author and a professor of health behavior and nutrition at the University of North Carolina at Chapel Hill. "We are encouraged by these findings which suggest that health care professionals might discuss the potential merits of commercial programs compared with efforts patients might undertake to lose weight on their own for greater likelihood of clinical benefit."

The worldwide prevalence of obesity nearly tripled between 1975 and 2016. In 2016, more than 1.9 billion adults aged 18 years and older were living with overweight and of these, over 650 million adults were living with obesity.2To provide practical solutions for obesity in America specifically, the U.S. Preventive Services Task Force (USPSTF) guidelines state that primary care physicians and other clinicians should offer or refer adult patients with obesity for intensive, multi-component behavioral intervention, of which WeightWatchers meets these standards. However, despite this guidance, most people try to lose weight on their own rather than choosing scientifically proven approaches.

"These study findings are particularly meaningful in a world where rigid DIY approaches, free apps and fads on social media and in the news are common approaches for weight loss," said Gary Foster, PhD, study co-author and Chief Scientific Officer, WW. "This three-country study shows that WeightWatchers is an effective and scalable approach. We're also encouraged that our new approach - where you don't have to track everything you eat and drink - leads to clinically significant weight loss."

The study (Tate DF, Lutes LD, Bryant M, et al. Efficacy of a Commercial Weight Management Program Compared With a Do-It-Yourself Approach: A Randomized Clinical Trial. JAMA Netw Open. 2022;5(8):e2226561. doi:10.1001/jamanetworkopen.2022.26561) was funded by WW International. It was run as an investigator-led trial with all data collection and analysis conducted by the independent research teams, researchers assessed 373 adults with overweight or obesity in the U.S., Canada and U.K.

WW has published 130+ clinical trials, over 35 of which are rigorous, randomized control trials which have examined its efficacy and impact. In addition, WeightWatchers is one of the few programs that fulfills all of the criteria that expert panels deem necessary in order for behavioral lifestyle weight-loss interventions to be effective.3,4These panels include the United States Preventive Task Force, The Obesity Society, the American College of Cardiology, the American Heart Association, UK National Institute for Health and Care Excellence, and the Australian Government's National Health and Medical Research Council. To learn more about the science behind the WeightWatchers program, visit https://www.weightwatchers.com/us/science-center.

With decades of experience in behavior change, WeightWatchers inspires millions of people around the world to lose weight and adopt healthy habits for real life. For more information, visit http://www.ww.com.

About WW International, Inc. We are a human-centric technology company powered by the world's leading weight management program. For nearly six decades we have inspired millions of people to adopt healthy habits for real life. Through our comprehensive tools, expert Coaches and community, members follow our proven, sustainable, science-based program focused on weight loss. To learn more about the WeightWatchers approach to healthy living, please visit ww.com. For more information about our global business, visit our corporate website at corporate.ww.com.

1CDC. Losing Weight. http://www.cdc.gov/healthyweight/losing_weight.2WHO. Obesity and Overweight. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight.3Moyer VA, on behalf of the U.S. Preventive Services Task Force. Screening for and management of obesity in adults: U.S. Preventive Services Task Force Recommendation Statement. Ann Intern Med. 2012;157:3733784Jensen MD, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Circulation 2014;129: S102 S138.

For more information, contact:Jenny Zimmerman, WW / WeightWatchers[emailprotected]

SOURCE WW International, Inc.

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NEW RESEARCH FINDS WEIGHTWATCHERS APPROACH RESULTS IN SIGNIFICANTLY GREATER WEIGHT LOSS THAN DO-IT-YOURSELF - PR Newswire

KSI has just finished his How I Build My Body video shoot dropping soon. Hes dripping with sweat and still recovering from a session that saw him showcase his boxing technique, strength-building moves and a set of neck exercises that if they were performed by the wrong person look like they could do as much damage as good. Still, ever the professional, he changes into a fresh shirt, takes a gulp of water and sits down with MH for a quiet conversation.

If youre a Gen Zer or a Millennial, youll more than likely already be familiar with KSI, which stands for Knowledge, Strength, Integrity, and is the alias of Olajide Olatunji or JJ as hes known to friends, family and coaches. If youre older than that, he may well be the most famous person youve never heard of. For the uninitiated, the 29-year-old is a veteran YouTube star, who has parlayed his online success into careers in music and boxing. His YouTube channel now boasts the fourth biggest following for a British artist behind only Ed Sheeran, One Direction and Adele. His last fight, against foe-turned-friend Logan Paul, reportedly sold more pay-per-views than Anthony Joshuas world title fight against Andy Ruiz Jr, which took place six-months earlier.

For me, the sky is the limit. And then once I reach the sky, my attitude is let's reach the stars

As he explains during our conversation, his success in all of his endeavours is down to constant progression. KSI chips away at his passion projects until hes capable of delivering the best version of himself, but he has come in for some criticism recently. When we spoke, he was set to fight YouTuber Alex Wassabi an opponent he admitted he would inevitably knock out: It's not a matter of if, it's a matter of when, he said. When Wassabi withdrew from the fight with concussion, KSI replaced him with the rather underwhelming Swarmz, a rapper whom the podcaster and fight enthusiast True Geordie described as a Rocky-level underdog. To, in his own words, turn this L (loss) into a W (win), KSI will now fight Swarmz and Mexican professional boxer Luis Alcarez Pineda in a Two Fights One Night event.

Its an unprecedented move, but then again precedent setting is nothing new for KSI, and his belief that he can vanquish two opponents in one night is unsurprising. As he discusses with us, hes in the best shape of his life, dropping from 95kg six months ago to 80kg today. Hes also been working with a therapist to bulletproof his mind, and his boxing IQ has increased 10-fold since he last set foot in a ring.

So confident is he of winning, hes already thinking about a clash with fellow-YouTuber-turned-pro-boxer Jake Paul, and after that, who knows. It could be Conor McGregor, says KSI. For me, the sky is the limit. And then once I reach the sky, my attitude is let's reach the stars.

Men's Health: Talk us through your 15kg transformation? How hard was it for you to achieve that?

KSI: I started as someone that hated training. I hated exercise when I was in school. I wasn't really the type of guy that liked to do anything physical, so I imagine a lot of people from school would be surprised to see me in the ring boxing, but its been a journey. I've just been working on my body.

And what have you been doing? What does a hard training day look like for you now?

A hard training day is normally when I have to train twice a day. Let's say for one day, I'd wake up nice and early, do 50 minutes of skipping and then do 50 minutes of shadow boxing.

As soon as you wake up?

Yeah, you just go straight into it. Then I'd eat breakfast, just to give me energy. Id drink a good amount of water as well. And then, head off to boxing training do some boxing training nonstop for about an hour and a half.

Is that hitting the bag, drills, sparring? What are you doing?

A lot of it can be technical. It's making sure I'm doing what I'm doing well and then repeating that. After that we'd do a hard cardio session where I'm on the versa climber doing four rounds, three minutes of me going hard, going ham (hard as a motherfucker). After that Id have a little break, have lunch, and then after lunch probably watch a bit of TV, play some games and then have another session. Sometimes it can be a sprint session where I just do sprints repeatedly, which we do eight times, trying to get it under three minutes. Ill have a minute break after that, and then we do that again as many times as we see fit. On other days, it could be us just doing more boxing and just constant punching, working on shoulder endurance and making sure when I'm in that ring, I ain't ever tired. My arms never fatigue. I'm always in pristine condition.

How often do you train? Are you training every day?

Every day. I haven't had a rest day.

So you never have rest days?

This has been the year where I decided to really make training a lifestyle, so yeah, I pretty much train every day. On the days when it's not as hard, I'm doing something like a 10K. That's an easy day for me.

Would you say this is the fittest you've been?

100 percent.

How does that make you feel?

Honestly, I feel like a God. I feel like a complete alpha amongst other men. Not to be douchy, but I just feel like no one can outrun me and no one can out punch me. I feel very different to everyone else. I think that's just because I'm super fit and super ready. I feel good as well. I look at myself in the mirror, and I just stare at myself for five minutes, just being like Jesus Christ. I'm sick. But I've worked hard for it. I've worked really hard for it, man.

"I just stare at myself for five minutes, just being like Jesus Christ. I'm sick'"

Okay, so lets talk boxing. You haven't been in the ring for three years, do you have any nerves about making that walk and fighting again?

No nerves. Excitement. It's a celebration. When I get in that ring, it's a celebration of all the hard work that I've done. You'd be nervous if you didn't work hard beforehand. That's how I see it. Like for the second Logan (Paul) fight, I was nervous because I worked hard, but there was still doubt. There was still doubt boxing wise: is he a better boxer? Does he have better technique? How am I gonna beat that reach of his? How am I gonna do on the main stage? Same with Joe Weller. He was seen as this athlete, and I didnt know if I was gonna be better than him, fitter than him. Whereas now, I feel like no one can beat me. I feel like I'm a different animal, and there's zero doubt. I'm more prepared than I've ever been. I went into this camp fitter than I was when I ended the camp with Logan. Think about that. That's crazy. So six rounds, three minutes is literally nothing for me, and I'm just gonna be putting in that work. I'm excited to show everyone how much work Ive put in.

Do you see this as a tune-up fight and then onto bigger things?

Of course, of course. I've said that this is a tune-up fight. 100 percent.

Then what's your dream fight?

I want Jake Paul. That's why I've come back. Everyone thinks he's sick. Everyone thinks he's the goat, and I'm here to expose him and show everyone he's not as good as he thinks he is. I'm going to show everyone that Im the greatest YouTube boxer of all time. And then after that, we'll see where I want to go with boxing. If I want to fight other boxers or MMA fighters or whatever, the sky is the limit. I've got a goal that I want to achieve, which is Jake Paul, and once I get that let me push my body some more, see how far I can go and find someone else that people would think I would never be able to beat.

When you saw Logan fight Floyd Mayweather, is that the level you want to get to in the future?

Yeah, you never know. Obviously with Logan, he was able to last with Mayweather. Whereas with me, I wanna be able to knock him out. I want to be the first person to ever beat Mayweather. But you work towards it. It doesn't just happen. This is me working towards it. It's all gradual steps. My whole career has been gradual steps. It's never been me just shooting to the moon. It's all just been working on the foundation and improving slowly. Even with my music, you can see where I've started from. My music wasn't that good, but I've constantly improved over the years. Now I'm getting number one albums, and I'm getting top five and top 10 singles. It shows there's progression, and I've enjoyed that it's been a slow, steady, gradual progress rather than shoot to the moon and then just have to sustain this huge amount of pressure. There's no pressure for me.

Jayne Kamin-OnceaGetty Images

In terms of boxing, who are your heroes? Who do you like?

It's funny because I wasn't really into boxing until I started boxing myself. I watched Mayweather and I watched AJ fight, and I watched Fury and the Klitschkos, but I watched it because everyone was raving on about it. They would say, this is the fight to watch, you should check it out. So I was like, yeah, sure, whatever. I actually went to Mayweather versus Pacquiao. I was watching and I was like, I don't get it, what's going on? I get that they're punching each other, but no one's getting knocked out. I didn't understand the art of it. Whereas now that I've been in the ring and I know and understand boxing, I have a new appreciation for it. Now, looking at people like Usyk or Lomachenko, the way they move, their footwork, and how they're able to get in good positions, create good angles and are able to just piece up their opponent, it's so sick. And someone like AJ, even with all the ups and downs he's had, to be able to fight through it. And someone like Fury, again his ups and downs outside the ring, for him to still be able to get in that ring, prove people wrong and show that he is one of the best heavyweight boxers of all time, it's just sick. I think for me, I enjoy that boxing isn't just in the ring. It's also out the ring. It shapes you as a whole person. That's why I'm just so drawn to it. That's why I've made it a lifestyle of mine.

It's interesting that you were drawn to boxing. You've obviously got a massive audience that youve brought to the sport, but Im sure they would have watched whatever you would have done, so why did you pick a sport where you get punched in the face, thats so hard and so brutal?

It's the true test of who is more alpha, so that's one of the reasons for me. Also, boxing has shaped me as a man. I feel like it's humbled me, and its made me grow up quicker. I think before boxing, I was quite childish, and I didn't really understand the world as much as I do now. Boxing has done so much to humble me. In the ring and out the ring, it has made me a better person. Mentally it's helped me so much, and its changed my whole lifestyle, so, for example, I don't drink alcohol anymore.

Is that a recent change?

Since I've made boxing a lifestyle, I just don't drink. I don't need that because I see it as this thing that's held me back. For me, I see my life as a road, and there's been so many distractions during this journey and during this drive that I've been taking. Alcohol is on the right, and that's swayed me here and there. Lust has swayed me, and then partying all the time, you can get too caught up in it. Drugs are another one where it can just make you lose your way. So for me, Im fully sober and I feel like that's helped me stay focused on my goals and where I want to be in life. Its also helped me stay dedicated and focused on my training. There are days when I don't feel like doing it, but I tell myself this is the day where you definitely have to do it. That's how I reinforce that this is a lifestyle for me. There's been so many days where I go, I can't be arsed, but it's those days where you can't be arsed, those are the days where you have to do it even more. No shortcuts.

"I think my boxing knowledge is so minute. I think there's so much more I need to learn."

I read that you've been seeing a therapist. What made you want to do that?

With physical health, I make sure I train all the time. I feel with mental health, it's just the same thing. You can't neglect it, it's extremely important. I think a lot of people have neglected mental health, and I always stress it in my videos and on my YouTube channel, I'm always telling people I have a therapist because it's important. It's good to make sure mentally youre in check, and it's something that's easy to do. It's not something you have to do every week, every two weeks. It's not even something you have to do every month, but it's good to do every now and then just to make sure that mentally you're in a good space.

How often do you see a therapist?

I started seeing her over Zoom because it's hard for me to find the time to go into a centre. It was every week, and then it became every two weeks, and then it became every month, and now it's like every quarter. I'm just in a great space. I understand my mind and my body, so it's not something that I need to always do, but it's always there, and I can do it every now and then, whenever I need to make sure everything's in check.

What have you learned through going to therapy?

For me, I've been able to understand why I think the way I do, why my mind goes into these random tangents, and Ive learned how to calm my mind and trick my mind into doing things that I don't want to do. When I'm running, for example, and I'm halfway through a 10K, my mind's going, 'you don't have to do this. You've trained so hard you can just rest, just relax.' I'm able to then control my mind and be like, I'm finishing this 10K. I don't give a fuck. I'm doing this right now. Every time I'm able to finish and do what I set out to do.

Before therapy, could you do that?

I'd do it, but I didnt have the level of control that I have now. So for me, I see mental health as not me trying to fix myself, but me trying to understand my mind and in a sense be more powerful.

As we sit here now, three or so years on from your Logan Paul fight, how good of a boxer do you think you are, with all the mental and physical work you've put in?

Out of 10, I'll probably say a two.

Really?

Yeah, I don't know a lot. I think my boxing knowledge is so minute. I think there's so much more I need to learn, but I think I've made huge strides. I think when I faced Logan, I was a zero.

Did you think that at the time?

No, I thought I was an eight. I love that I haven't completed it and I'm not close to completing it. I feel with YouTube, I understand YouTube, I get YouTube. I've reached the ceiling with YouTube a few times and I'm just doing it and I'm happy where I'm at. With music, I feel there's still much more for me to do. I feel like I've made huge strides in the UK, but worldwide, I've still got things to do. And then with boxing, I feel like I know so little and there's so much more for me to learn and do.

Simone JoynerGetty Images

With YouTube, you're one of the best in the world. Is your aim to be one of the best in the world at boxing, and do you think that's achievable?

No, for me, it's all about being the best version of me. I look at other people and see what they're doing, but I focus on me and what I want to do. If I want to be the best boxer, I'll be the best boxer for me. I'll see how far I can go and how far I can push it. Same with music, same with YouTube. It's not about me being the most subscribed. It's about me making sure I'm enjoying YouTube and making YouTube videos.

Finally, what do you say to the accusation that YouTube fights and YouTube fighters are bad for boxing?

I'd say, not at all. I think everyone's doing their thing. Everyone's training hard. Everyone's getting in the ring. That's exactly what other boxers do. Maybe other people train differently, but we're all still training, we're all still getting in there and we're all still getting beat up, so I don't think it's bad at all. I think it's opened the whole scene to a younger generation, and it's made boxing even more mainstream. I think in a few years time, we're gonna have a lot more boxers coming out the woodwork because of what YouTube boxing has done, because it's inspired a lot of kids and brought back that fire when it comes to boxing.

Watch the fight August 27th exclusively live from The O2 on DAZN PPV. KSIs new single Not Over Yet ft. Tom Grennan is out now.

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KSI Talks Weight Loss, Boxing and Jake Paul - Men's Health