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If youre looking for a total-body cardio workout thats kind to your joints, swimming is it. And it can be a total calorie-burner, too. Just keep a few things in mind to get the most out of it.

First, as with any exercise, the number of calories you burn by swimming depends on the intensity with which you do it.

Swimming at a somewhat casual paceabout 50 yards a minuteburns about 625 calories per hour. Kick that up to a high-level recreational athlete, where youre swimming 75 yards in a minute, and youll burn a little more than 750 calories an hour. To lose a pound, youd want to burn about 3,500 calories. So if you swam for an hour three times a week, youd burn a pound off in two weeks. And that doesnt even count any dietary changes.

Any kind of activity is better than just sitting aroundif you were previously sedentary, even 20 to 30 minutes of swimming allows you to burn calories you wouldnt have before. See how this guy used swimming to help lose 115 pounds.

Sort of. Swimming doesnt preferentially burn belly fat, but if its something that youll do consistently because you enjoy it, then it will help you drop pounds all over, including youre your belly.

To torch more calories, either get in more frequently, swim longer each session, or swim at a higher intensity. There are benefits to each:

As with any exercise, the key to losing weight with it is to be consistent. Swim coaches talking with athletes who want to get stronger and faster encourage them to swim less, more often. You get more out of a swim when your technique is good. So getting in the water more frequently beats banging out a long session where youre just fighting falling-apart technique at the end.

Also, unless you have a pool in your back yard, swimming requires a little planningyou have to get to the pool when its open, make sure you have your cap, goggles, towel and whatever else you need for the shower afterward. (Check out the best goggles here.) Make it easy for yourself and have your swim bag ready to go at all times, so you can spend less time looking for stuff and more time working out.

Once your technique stays in place for a whole workout, see if you can make one swim a week slightly longer than the others. This will not only allow you to burn more calories, it will improve your endurance so you can swim stronger for longer in future sessions and gradually extend your time in the pool.

To burn more calories in less time, use an interval training approach. Instead of swimming the whole time at 65 or 70 percent of your max heart rate, break your workout into sets. There are a million different ways you can approach it. One way would be to try swimming 4 laps at 70 percent, 4 at 80, and 4 at 90, resting between each set of four. Then descend the ladder (4 at 90, 4 at 80, 4 at 70). You can find good swim workout suggestions all over the internet, but this tool from Swimming World Magazine lets you customize them to your fitness level and how long you want to swim.

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How to Swim to Lose Weight and Burn Fat - menshealth.com

A study completed by the University Hospitals at Leicester showed that heart function in patients with type 2 diabetes (T2D) may be improved more effectively through exercise training than through a weight loss regimen.

The study was funded by the National Institute for Health Research (NIHR) and similarly conducted at the NIHR Leicester Biomedical Research Centre (BRC).

Heart failure is one of the most common complications in people with type 2 diabetes, and younger adults with type 2 diabetes already have changes in their heart structure and function that pose a risk of developing heart failure, Gaurav Gulsin, a BHF clinical research fellow at the University of Leicester, trainee heart physician, and a lead author of the study, said We wanted to confirm the abnormalities in the structure and function of the heart in this patient population using the latest scanning techniques, and explore whether it is possible to reverse these through exercise and/or weight loss.

The randomized study incorporated a total of 87 participants, between 18 and 65 years of age, with type 2 diabetes, who underwent echocardiography and a magnetic resonance imaging (MRI) scan in order to verify their early heart dysfunction, as well as exercise tests to analyze cardiovascular fitness. Patients were randomly selected into 1 of 3 groups routine care, supervised aerobic exercise training, or low-energy meal replacement program all of which lasted for 12 weeks; 76 participants remained on the program for the entire duration of the study.

Researchers from the University Hospitals of Leicester reported that those who followed the supervised exercise program demonstrated significantly improved heart function compared with the control group.

The results also suggested that while a low-energy diet did not alter heart function, the program did show favorable effects on heart structure, vascular function, and diabetes reversal in 83% of the patient group.

Limitations of the study included small population size and failure of nearly 1 in 5 patients in the exercise arm of the study to complete the program, effectively restricting the studys application in future clinical practice.

Senior study author Gerry McCann, NIHR research professor and professor of cardiac imaging at the University of Leicester and a consultant cardiologist at Leicesters Hospitals said, Through this research we have shown that lifestyle interventions in the form of regular exercise training may be important in limiting and even reversing the damage to heart structure and function seen in younger adults with type 2 diabetes. While losing weight has a beneficial effect on heart structure, our study shows that on its own it does not appear to improve heart function.

The findings have been published in the journal Diabetes Care.

Link:
Study: Exercise More Effective Than Weight Loss for Improving Heart Function in Diabetes - Drug Topics

You're working out hard and often but the weight just isn't coming off.

You know that exercise is the cornerstone of successful weight loss, but it's just not working for you.

What's going on?

Chances are, you're making a few common mistakes that can thwart your progress. Rather than surrender to the scale, here's some good advice from exercise scientists that can get your weight loss back on track.

Don't overdo it at the gym

Exercising too hard and too often can actually counteract successful weight loss.

Overtraining can boost your body's production of stress hormones, including cortisol, which can lead to several problems such as irritability, lack of concentration, insomnia, moodiness, and an increased appetite.

In other words, you feel lousy and ravenously hungry, which can lead to overeating and weight gain.

Not sure if you're overtraining or not?

The first sign is extreme tiredness. If you feel like every workout is a struggle, then you may be overtraining.

Tip -- Strive for three cardio sessions and two strength workouts per week and limit them to an hour each.

Don't skip recovery days

Not getting enough rest between workouts can also sabotage your weight loss program.

Exercise, especially weight training, damages muscle fibers and it takes time for those fibers to heal. If we don't allow enough time for recovery, the body starts falling into a chronic energy deficit, which means that it is constantly pulling from its energy stores.

Over time, this can lead to chronic stress, metabolic imbalances and other serious problems.

How often do you need a recovery day?

Alternating strength workouts and cardio sessions is an easy way to accomplish adequate recovery. Using the five-day workout plan above will allow you two recovery days, which should be more than enough to repair your muscles.

Don't do too much cardio and not enough strength training

If a weight loss regime conjures up visions of hours of mindless treadmill workouts, then you're in for a pleasant surprise.

More and more research supports weight training as a key to successful weight loss. When you do just cardio, you use a limited number of muscles and burn a defined amount of calories. When you strength train, you use more muscle fibers and create a post-exercise metabolic boost, meaning that you continue to burn calories at rest for an hour of two after the workout is finished.

This can be significant in terms of long term weight loss.

Tip -- Use a combination of interval training--alternating bouts of high and low intensity cardio--and weight training.

Don't forget to vary your workouts

Not only is doing the same workout again and again boring, it's counterproductive.

Your muscles will adapt to the stress you place on them within six to eight weeks, according to the American Council on Exercise. By not switching up your workouts, you're likely to end up in the dreaded plateau zone, meaning your weight loss can grind to a halt.

Moreover, doing repetitive movements every day can overwork the same muscles and joints, causing tightness, soreness and pain. The last thing you want if you're trying to lose weight is to be sidelined with an injury.

Cross training is a great way to keep your muscles challenged. This means regularly changing your workouts, sets, and reps as well as your cardio and rest days.

Don't forget to track calories

As most of us know, weight loss is a basic equation: calories in versus calories out.

To lose a pound of fat, you must create a caloric deficit of 3,500 calories. Most people tend to rely too much on exercise to achieve a caloric deficit.

According to research, they also tend to underestimate their caloric intake.

To remedy that, try using a calorie tracking app like MyPlate to help you learn how many calories you're really taking in. Not only will your eyes be opened as to the caloric content of food, using the app could help you make healthier food choices.

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Five reasons you're not losing weight | Community - Richmond Register

Love Is Blind starKelly Chase is revealing the blood, sweat and tears that went into her epic physical transformation.

The health and wellness expert took to Instagram with an inspiring look back at her own weight loss journey, writing, "The days I Googled 'how to lose weight' are long gone. True transparency, I became a Certified Health Coach and THEN I battled an emotional and grueling weight and body image struggle."

Kelly, 33, said her struggles finally ended when she realized that "everything is connected, and when there is an imbalance (STRESS) in your relationships, career, exercise [and] sexuality, then there is an imbalance in your nutrition health too."

It's certainly easier said than done, but the reality TV personality explained that "as soon as I began applying these principles, I grew the most intimate relationship with myself; and thus, everything began to change, improve."

"Fear no longer exists," Kelly added. "Opportunities come to me with ease. Confidence is my best friend. Sometimes she needs a little talking to, but for the most part, she stands strong in vulnerability and resilience!"

Kelly continued her reflection in the post's comment section, saying that she's gained so much more than a number on the scale.

"For me, my mindset was not in a good place when I was heavier," she wrote. "So although physically there is a transformation, there was also a great deal of inner transformation happening and that's what I was sharing in my message that as I started to dive deeper into my career, relationships, etc., that's when my mindset began to shift and my love grew for the self."

Kelly was one of 12 singles who participated in the wildly popular Netflix series in hopes of meeting their forever person. Unfortunately, for Kelly, who got engaged toKenny Barnesafter forging a relationship without ever having seen each other, their love story did not work out.

In the Love Is Blindfinale, Kelly left Kenny at the altar.

During the cast reunion, the two made amends and Kenny revealed he's in a relationship with someone new.

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Love Is Blind's Kelly Chase Reveals Weight Loss Transformation - E! NEWS

Kelly Chase thought she found love in the pods on Netflixs hit reality dating show, Love is Blind.However,People,reports that she and Kenny Barnes never intended to say I do. Kenny says, We were adamant about were not going to get married. And really, the engagement was just to extend the experiment. And we were both committed to that.

Kelly explains that Kenny ghosted her after filming. I thought that we were going to continue dating, because that was communicated between us. And then it was our last day of filming, and he had a conversation with me like, Hey, I think I am not emotionally available right now. I need to take some time apart from you, she recalls.

After not speaking for several weeks, Kelly writes Kenny a letter. Kenny never responds. Since then, taking the time to focus on her self is really paying off as E!News reports.

Taking to Instagram, Kelly posts a remarkable before and after photo of her weight loss transformation. She captions the post, The days I Googled how to lose weight are long gone. True transparency, I became a Certified Health Coach. She reveals that she then battled an emotional and grueling weight and body image struggle.

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The days I Googled how to lose weight are long gone. True transparency, I became a Certified Health Coach and THEN I battled an emotional and grueling weight and body image struggle. It wasnt until working with coaches myself, that it all clicked! The basic principles of what I learned at the Institute for Integrative Nutrition came full circle. The principle is that everything is connected, and when there is an imbalance (STRESS) in your: Relationships Career Exercise Spirituality Then there is an imbalance in your nutritional health too. As soon as I began applying these principles, I grew the most intimate relationship with myself; and thus, everything began to change, improve. Fear no longer exists. Opportunities come to me with ease. Confidence is my best friend. Sometimes she needs a little talking to, but for the most part, she stands strong in vulnerability and resilience! Because of my journey and the principles learned through IIN, I am now able to help women stand firm in confidence, love their bodies, career and relationships. If you are craving a change in your life, or you want to be the reason for change in someone elses life, I encourage you to check out IINs free webinar today about the same health coaching program I went through, and why health/life coaches are so very important and needed in this world today! Register via link in bio! Every opportunity creates another opportunity!-Me (the quote I wrote in my journal the first day on set on @loveisblindnetflix ) @nutritionschool #chaselifewithkelly #chaselifetogether #iin #healthcoach #loveisblind #becomeabetteryou

A post shared by Kelly Chase (@chaselifewithkelly) on Apr 29, 2020 at 6:53am PDT

In an interview with Cosmopolitan, Kelly shares that she began her weight journey in 2013. She attributes life changes to two things. Firstly, a former boyfriend and their discussion about her competing in a bikini competition. And, shes coming up on her 30s. The saying, Once you hit 30, you wont be able to eat with that, contributes to Kellys old thought processes.

Kelly shares that, everything is connected. She talks about the imbalance (STRESS) in your relationships, exercise, and sexuality.

Kelly hopes to instill hope and inspiration in her fans. So, she explains, Fear no longer exists. Opportunities come to me with ease. Confidence is my best friend. Sometimes she needs a little talking to, but for the most part, she stands strong in vulnerability and resilience.

In the comments of her Instagram post, Kelly also shares with her fans, For me, my mindset was not in a good place when I was heavier. So although physically there is a transformation, there was also a great deal of inner transformation happening and thats what I was sharing in my message that as I started to dive deeper into my career, relationship, etc thats when my mindset began to shift and my love grew for the self.

Kelly tellsCosmopolitianthat being on Love is Blind was the catalyst to my deeper self-love journey. Now, Kelly is a thriving health and wellness coach. She says she loves helping women love their bodies, relationships, and careers. And, it sounds like Kelly believes this can be done with health and empowerment.

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Hi babes! Hows everyone doing out there? Practicing social distancing still? I hope so!! And I also hope youre taking this time to connect with those you live with; and if you live alone, I hope youre connecting with yourself. No better time than now to do things that spark joy! . Wanted to let you know Im offering little words of advice via the Cameo App for weightloss, body image, dating/relationship tips, career advice, overall health lets just say all the things. . If you know someone feeling challenged, or want to send your significant other, or maybe your colleagues or Team an uplifting message, or you just want to book a request to send someone love today, (birthday/anniversary/quarantine blues), I got you! . You can do it here: https://www.cameo.com/chaselifewithkelly . . Im keeping busy with my full time job as an Account Executive for a health care company; eating foods to fuel my body and mind, going for walks around the neighborhood, journaling, connecting with the girls inside my private coaching community on Facebook (link in bio to join), having 1:1 client calls, just started Tiger King (what the what?!), DIY photo shoots, and having some fun FaceTimes with friends and family. . Sending love and light my friends! . #chaselifewithkelly #chaselifetogether #loveisblind #netflix #cameo #BecomeABetterYou

A post shared by Kelly Chase (@chaselifewithkelly) on Mar 27, 2020 at 6:51am PDT

The television personality talks about empowerment and why its important. Furthermore, she encourages followers to work with a coach/mentor who can help build your confidence, empower you, and ensure youre living a healthy lifestyle.

Additionally, Kelly recommends two personal development books. The Four Agreementsby Don Miguel Ruiz andThe Miracle Morningby Hal Elrod. She says that they help to improve awareness. She thinks that these are some of the keys to her success.

Fans can keep up with Kelly on Twitter @ChaseLifewKelly and Instagram @chaselifewithkelly. And as always, keep it tuned to TV Shows Ace for more reality television news!

Samantha frequently refers to herself as a mompreneur. She is a full-time working mother and unwinds in the evenings by binge-watching and writing about reality tv.When she isn't "momming," working, or writing- you can find her crocheting like a granny: cuddling cats and all.

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'Love Is Blind': Kelly Chase Dishes On Her Weight Loss Transformation - TV Shows Ace

Snacks are an important part of a weight loss diet plan, which you cannot miss out at any cost. Mindless and unplanned snacking can easily sabotage your weight loss goal and ruin all your efforts. Snacks help to keep you fuller between meals and prevent you from eating unhealthy food items. But deciding what to have to curb your evening hunger pangs can be a tricky task. You will have weird cravings, which would be hard to resist and at the same time you would be worried about your calorie count. If you often get stuck in such a dilemma, have some popcorn. Popcorn the healthiest snack This might come as a surprise to you, but popcorn can be an excellent snack option when trying to lose weight, especially when you are on a low-carb diet. By popcorn we mean the air-popped popcorn, not the butter drenched one. Light and fluffy popcorn are extremely low in calories. Air-popped popcorn has only 30 calories per cup.

As per a study published in the journal Antioxidants, popcorn is loaded with polyphenols, an antioxidant that can help to reduce inflammation. 75 grams of air-popped popcorn contains up to 300 mg of polyphenols. How much popcorn you can eat depends on the number of calories you have consumed throughout the day. You surely do not want to go overboard, so eat mindfully.

Other benefits of eating popcorn Popcorn is not only low in calories, it has other health benefits as well.

-It can prohibit the growth of cancerous cells in the body.

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This is a perfect snack option when trying to lose weight - Times of India

NewsScienceResearchers say the study may also help to explain why spending long periods of time sitting down increases the risk of obesity

Thursday, 30th April 2020, 11:50 am

Wearing a weighted vest could help people lose weight by making them burn more calories and by tricking their body into reducing a person's appetite so that they eat less, a new study has found.

The research suggests that when a persons weight suddenly increases their bones register the change and attempt to restore the bodys long-term equilibrium.

They believe that the bones do this by reducing the persons appetite so they eat less and their weight comes down - although its not exactly clear how the process works.

The researchers call the bones in-built bathroom scales a "gravitostat", which is triggered by changes in the body weight bearing down on the bones.

The experiments

Scientists from the University of Gothenburg, Sweden, conducted experiments on 69 people with a body mass index (BMI) of 30-35, the lowest obesity category. Each wore a weighted vest eight hours a day for three weeks, and otherwise lived as usual.

One group wore light vests weighing 1 kg, while the other donned heavy 11 kg vests. After three weeks those with the heavier vests had lost 1.6 kg in weight, while those wearing the light vests had lost 0.3 kg.

The weight loss cannot just be explained by increases in physical exertion from carrying the additional weight, the researchers said.

"The effect on fat mass exceeded what's usually observed after various forms of physical training, said Professor Claes Ohlsson, of the University of Gothenburg.

Not clear what kind of fat is lost

But we weren't able to determine whether the reduction was in subcutaneous fat - found just under the skin - or the dangerous visceral kind, or belly fat, in the abdominal cavity that's most strongly associated with cardiovascular diseases and diabetes," added Professor John-Olov Jansson, also of University of Gothenburg.

The researchers say the study may also help to explain why spending long periods of time sitting down increases the risk of obesity.

Apart from the fact that people arent exercising when they sit, our understanding of the gravitostat suggests that sitting could have the opposite effect of weighted vests, they suggest.

Why sitting may fuel obesity

Thats because the reduction in weight experienced by the bones as the seat takes much of the strain could increase our appetite, as the bones instruct the body to regain the equilibrium by eating more and putting on weight.

Many questions about how the gravitostat works remain for the researchers to answer. The scientists also want to see whether the weight reduction continues for the vest wearers over periods longer than three weeks, and whether the dangerous visceral fat is reduced by the treatment.

The study is published in the journal EClinicalMedicine.

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Why wearing a weighted vest could help people lose weight, according to scientists - iNews

Is it necessary to ditch dairy to lose weight? is a a common query among weight watchers. Most people on a mission to lose weight shun dairy products as it is widely believed that milk and milk products can lead to weight gain. Dairy products have gained a bad reputation as they contain fats which are considered bad while on a weight loss plan. Well, completely eliminating dairy from the diet have proven to be beneficial when trying to shed kilos. However, it is not absolutely necessary to do so. If you love dairy products, there is no harm in consuming it. You just have to make some healthy swaps as per your fitness goal. Debunking the myth Milk does contain saturated fat, but it is also a great source of calcium and protein. Calcium keeps our bones and teeth strong and protein helps to repair damaged tissue and muscles. The dairy itself doesnt lead to weight gain. The actual problem arises when you overindulge or consume unhealthy dairy products. Not all dairy products are good for health and you have to choose the one that suits your requirement and at the same time practice mindful eating.

Eliminating an entire food group from your diet may have some adverse effect on your health. As per a study published in the American Journal of Clinical Nutrition, dairy products do not lead to inflammation in the body, which is said to be the reason for weight gain. This only happens when you are lactose intolerant.

Here are the 3 best dairy products you can have

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Should you stop having dairy if you want to lose weight? We tell you - Times of India