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How to Lose Weight Fast: 3 Simple Steps, Based on Science – Healthline

Posted: March 7, 2020 at 7:40 pm

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Heres a 3-step weight loss plan that employs a low carb diet and aims to:

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3).

According to some dietitians, its not uncommon to lose up to 10 pounds (4.5 kg) sometimes more in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4).

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss.

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 2050 grams per day.

To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.

Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80100 calories per day (6, 7, 8).

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9, 10).

When it comes to losing weight, protein is a crucial nutrient to think about.

Dont be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 2050 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

See a full list of low carb vegetables here.

Dont be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

You don't need> to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12).

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13).

Try going to the gym three to four times a week to lift weights. If you're new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

Its important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you arent reducing carbs enough, you might not experience weight loss.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 12 days.

Its not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

However, if you want to count them, you can use a free online calculator like this one.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.

You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try.

Here are 10 more tips to lose weight faster:

For more tips on weight loss, read about 30 natural tips for losing weight here.

You may lose 510 pounds (2.34.5 kg) of weight sometimes more in the first week of the diet plan, and then lose weight consistently after that.

If you're new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the keto flu, or "low carb flu." Its usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

By reducing carbs and lowering insulin levels, youll likely experience reduced appetite and hunger. This removes the main reasons its often difficult to maintain a weight loss plan.

On this plan, you can likely eat healthy food until youre full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.

Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet (38, 39, 40).

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.

If you want to try a low carb diet, check out these 7 healthy low carb meals that you can make in 10 minutes or less.

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How to Lose Weight Fast: 3 Simple Steps, Based on Science - Healthline

How Intermittent Fasting Can Help You Lose Weight

Posted: March 6, 2020 at 3:49 pm

There are many different ways to lose weight.

One that has become popular in recent years is called intermittent fasting (1).

This is a way of eating that involves regular short-term fasts.

Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control.

There are several different intermittent fasting methods. Three popular ones are:

Body fat is the body's way of storing energy (calories).

When we don't eat anything, the body changes several things to make the stored energy more accessible.

This has to do with changes in nervous system activity, as well as a major change in several crucial hormones.

Here are some of the things that change in your metabolism when you fast:

Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually increase fat burning.

Two studies have found that fasting for about 48 hours boosts metabolism by 3.6-14% (12, 13). However, fasting periods that are longer can suppress metabolism (14).

The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories.

All of the different protocols involve skipping meals during the fasting periods. Unless you compensate by eating much more during the eating periods, then you will be taking in fewer calories.

According to a recent 2014 review study, intermittent fasting can lead to significant weight loss. In this review, intermittent fasting was found to reduce body weight by 3-8% over a period of 3-24 weeks (2).

When examining the rate of weight loss, people lost about 0.55 pounds (0.25 kg) per week with intermittent fasting, but 1.65 pounds (0.75 kg) per week with alternate-day fasting (2).

People also lost 4-7% of their waist circumference, indicating that they lost belly fat.

These results are very impressive, and they do show that intermittent fasting can be a useful weight loss aid.

All that being said, the benefits of intermittent fasting go way beyond just weight loss. It also has numerous benefits for metabolic health, and may even help prevent chronic disease and expand lifespan (15, 16).

Although calorie counting is generally not required when doing intermittent fasting, the weight loss is mostly mediated by an overall reduction in calorie intake.

Studies comparing intermittent fasting and continuous calorie restriction show no difference in weight loss if calories are matched between groups.

One of the worst side effects of dieting, is that the body tends to burn muscle as well as fat (17).

Interestingly, there are some studies showing that intermittent fasting may be beneficial for holding on to muscle while losing body fat.

In one review study, intermittent calorie restriction caused a similar amount of weight loss as continuous calorie restriction, but with a much smaller reduction in muscle mass (18).

In the calorie restriction studies, 25% of the weight lost was muscle mass, compared to only 10% in the intermittent calorie restriction studies (18).

However, there were some limitations to these studies, so take the findings with a grain of salt.

In my opinion, one of the main benefits of intermittent fasting is the simplicity of it.

I personally do the 16/8 method, where I only eat during a certain "feeding window" each day.

Instead of eating 3+ meals per day, I eat only 2, which makes it a lot easier and simpler to maintain my healthy lifestyle.

The single best "diet" for you is the one you can stick to in the long run. If intermittent fasting makes it easier for you to stick to a healthy diet, then this has obvious benefits for long-term health and weight maintenance.

There are several things you need to keep in mind if you want to lose weight with intermittent fasting:

Most of the popular intermittent fasting protocols also recommend strength training. This is very important if you want to burn mostly body fat while holding on to muscle.

In the beginning, calorie counting is generally not required with intermittent fasting. However, if your weight loss stalls then calorie counting can be a useful tool.

At the end of the day, intermittent fasting can be a useful tool to lose weight.

This is caused primarily by a reduction in calorie intake, but there are also some beneficial effects on hormones that come into play.

Intermittent fasting is not for everyone, but may be highly beneficial for some people.

This article contains much more information about intermittent fasting: Intermittent Fasting 101 The Ultimate Beginner's Guide.

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How Intermittent Fasting Can Help You Lose Weight

The CICO Diet: What Is It, Benefits and Drawbacks for Weight Loss – LIVESTRONG.COM

Posted: March 6, 2020 at 3:49 pm

If you think back far enough, you'll recall the days when Target was just another discount retail store. But with some clever strategy, the store has become common ground for social media influencers, cosmopolitan change-makers and at-home moms, alike. That's the power of rebranding.

The CICO diet gets a few things wrong when it comes to healthy and sustainable weight loss.

Credit: KucherAV/iStock/GettyImages

Much like today's Target, the CICO diet is a new-and-improved version of an old concept: If you burn more calories than you take in, you'll lose weight. This principle isn't necessarily incorrect, but it's only one small piece of the weight-loss puzzle.

Before you start equating steps and calories, consider how you can tweak CICO which stands for "calories in, calories out" for a more wholistic and ultimately effective diet plan.

Before we dive into the CICO diet, let's review some weight-loss basics. You need to burn about 3,500 calories to lose 1 pound, according to the Mayo Clinic. Trimming calories from your diet and increasing your exercise will help you create a calorie deficit (which is when you burn more calories than you consume).

This concept of calories in, calories out is the principle behind the CICO diet. If you burn more calories than you eat each day, you'll lose weight and fast. Generally speaking, this is accurate, says Bonnie Taub-Dix, RD, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table. But CICO is grossly oversimplified.

In order to follow the diet, all you need to do is create a calorie deficit. By tracking your food using an app or food diary, you can find how many calories it takes to maintain your current weight. From there, you can trim anywhere between 500 to 1,000 calories per day to create a calorie deficit, according to the Mayo Clinic. That's all there is to CICO.

But losing weight isn't all about the math, Taub-Dix explains. The way we burn calories depends on the macronutrients (carbs, protein and fat) we eat. Different macros require different amounts of energy for your body to burn and process, also known as the thermic effect of food, according to the Harvard T.H. Chan School of Public Health.

Protein and carbohydrates have a higher thermic affect than fat. So, foods higher in protein, for example, take more calories to digest than fat.

The CICO diet also sets up unsustainable expectations where calorie burn is concerned. "It's unrealistic to think that if you want an extra piece of bread, then you have to go run on a treadmill," Taub-Dix says. "I applaud this diet for encouraging physical activity, but this plan is not a healthy way to live."

Unlike low-carb or low-fat diet regimens, there are no restricted foods on CICO, as long as you stay in a calorie deficit, according to Shena Jaramillo, RD. On the CICO diet, 100 calories is 100 calories, whether it comes from an apple or a cookie.

But calories and nutrition aren't the same thing. This is another inherent flaw in the diet plan, Jaramillo says. The calories from an apple come with beneficial vitamins and nutrients, while we can't say the same for cookies.

"One could choose chips and hot dogs to achieve their CICO diet goal," Jaramillo says. "While this, in theory, could work to produce weight loss, these foods often do not leave us satiated and make it difficult to achieve our restricted calorie goal."

The idea with CICO is to burn more calories than you consume, but the diet doesn't set specific calorie limits. You may be tempted to slash your daily calories very low to achieve faster weight loss, but beware: Severe calorie deficits can cause your metabolism to slow, Jaramillo says. So, over time, your body will burn less and less calories to perform the same activities. This will also make it more difficult to keep the weight off. Instead, aim to cut about 500 calories per day, and make sure you're not dipping below 1,200 total calories for women or 1,500 for men.

CICO gives users a general understanding of calories and energy expenditure. It can also help build awareness around mindless eating or portion control, Jaramillo says.

The diet also encourages exercise, which is a plus. However, working out solely as a method of burning more calories probably isn't the best way to establish a healthy relationship with exercise and your body.

Despite these benefits, which are bare-minimum, the diet fails to give a proper window into nutrition and healthy eating. Losing weight by calorie-cutting alone won't necessarily improve your dietary choices and lifestyle, which is why people typically regain the weight they lose. So, while technically you can lose weight on the CICO diet, the results are likely to be short-lived.

Exercise for the overall health benefits, not to burn off calories.

Credit: gradyreese/E+/GettyImages

While CICO alone isn't a healthy, sustainable weight-loss method, it can be one part of a healthy plan. As CICO suggests, you will need to eat in a deficit in order to lose weight. But calories aren't the only factor to consider when you're building a meal plan. Consider these other factors to make CICO sustainable:

1. Eat Foods for Quality, Not Quantity

You can eat plenty of ultra-processed foods and stay in a caloric deficit. But they're probably not the best choice if you want long-term, sustainable weight-loss. Ultra-processed foods think: chips, soft drinks, energy bars, flavored yogurt are low in vitamins and nutrients. If your diet consists of little else, you can become nutrient deficient.

These foods are also high in saturated fats, added sugars and sodium, which can play a part in conditions like heart disease or high blood pressure, according to the Harvard T.H. Chan School of Public Health.

Instead, choose a varied diet with some flexibility, Taub-Dix recommends. At each meal, prioritize nutrient-dense foods, like fruits and veggies. Plants are high in fiber, a nutrient that will boost your satiety and promote healthy digestion, according to the Academy of Nutrition and Dietetics.

Although you can make bread or pasta fit your CICO diet calories, whole grains are a more nutritious choice. Foods like brown rice or quinoa are higher in fiber, magnesium, iron and B vitamins, according to the Whole Grains Council.

Be picky with your protein, too. As Jaramillo mentions above, hot dogs can be low in calories but they're high in preservatives. Instead, choose lean protein sources like chicken, fish or low-fat dairy.

2. Focus on Your Body, Not Your Calorie Count

Being more aware of mindless eating and portion control is another benefit of the CICO diet, which can work in your favor. Snacking while watching TV or scrolling social media can cause you to consume a lot of low-quality calories without even realizing you're doing it, according to the Academy of Nutrition and Dietetics.

But while the CICO diet restricts any kind of non-measured eating, like mindless snacking, try to focus on your hunger cues and food quality, instead of your calorie count, recommends Taub-Dix.

"Focus on the quality of the foods you're eating instead of just relying on calorie counts to learn the difference between being hungry or full," she says. "Those habits could create a diet that could last a lifetime, instead of one that is temporary."

3. Exercise for Your Health, Not Your Calorie Deficit

Exercise burns calories, which is why it plays a part in the CICO diet. But calorie expenditure isn't the only benefit of consistent exercise.

Regular exercise can help reduce your risk of heart disease and help manage your blood sugar levels, according to the U.S. National Library of Medicine. Not to mention, exercise can be a great tool for coping with stress and may even improve your sleep.

"Try to move your body because you like the way it makes you look and feel not because you have to try to undo the damage you may think a french fry created," Taub-Dix says.

The CICO diet can be part of an effective weight-loss plan. Understanding how calories work in a diet is crucial but definitely not the only important piece of information. Don't knock CICO completely, but work to incorporate it into a healthier weight-loss strategy.

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The CICO Diet: What Is It, Benefits and Drawbacks for Weight Loss - LIVESTRONG.COM

Tucson Morning Blend Want to get swimsuit ready fast? Heather Rowe 1:14 PM, Mar 05 – KGUN

Posted: March 6, 2020 at 3:49 pm

What were you weight loss goals at the beginning of the year? Have you met your weight loss goals? Are you moving in the right direction? Is it hard to stay on track?

Losing "stubborn" fat is hard and as you get older - it just gets harder and harder. You might go to the gym five days a week, sweat on the treadmill for an hour, and see maybe a pound or two drop in a month. Is that really worth your time? Or... imagine going to a medical facility, laying down, spending 25 minutes relaxing, then getting up and finding out you've lost two inches around your waist. Which do you prefer? What if you could keep doing that and losing more and more fat until you looked like you did years ago? If you have any interest in this and how it works when it comes to inch loss, you should stop what you're doing and call the office for an appointment immediately. This new treatment technology - now available in Tucson - uses a special light therapy to trick your mitochondria (in your fat cells) to release their fat content. ULTRASLIM is now cleared for prescription use in the United States as the only noninvasive treatment for immediate fat removal without dieting, exercise, or pills.This treatment is safe and painless!

If you eat better, drink plenty of water, stay away from sugars, and carbohydrates, this can lead to permanent fat loss without surgery. Here's a heads up. If you have tried liposuction in the past - you know that when you"regain the weight" it goes to different places-making your body look distorted and then unfortunately, you're back to where you started, only worse. With this technology we don't destroy your fat cells. What we do is we simply drain the contents of the fat cells so you lose the inches and look good again. Click here for more information.

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Tucson Morning Blend Want to get swimsuit ready fast? Heather Rowe 1:14 PM, Mar 05 - KGUN

Worth the weight: Chambersburgs Luke Nichter finds his comfort zone in a return to 160 pounds – PennLive

Posted: March 6, 2020 at 3:49 pm

Chambersburg senior Luke Nichter came back from a week of extensive training at Drexel University in July with a situation.

Nichter was a fourth-place medalist at 170 pounds last season, but was suddenly tipping the scales around 165. That number was a solid 10 pounds less than he weighed earlier that summer, so Nichter came away believing he had to eat, lift and start bulking back up.

The trouble was, no matter what he tried, the gains didnt happen. Nichters metabolism was legendarily fast already and must have gotten even faster that summer because he kept losing weight instead. At his lowest point, he said he weighed in at 154 pounds, which nudged him toward a drop to 160.

There might have been a little change for him because his body changed, Chambersburg coach Matt Mentzer said. He had burnt off some body fat, and when he dropped those couple pounds, we couldnt tease him anymore about being fluffy.

Nichters teammates did what teammates do and ribbed him about the weight loss. His younger brother, Tate, led the charge after they switched roles and Luke became the little one. There was a point where Tate outweighed Luke before they settled in at their homes at 152 and 160 pounds.

Tate always makes fun of me, Luke said. Ill have a huge meal or something, and hell gain 3-4 pounds from it. Ill check my weight and its like I didnt eat, which is nice for wrestling.

Nichter went from reacting to his new weight to planning for it and adapting, which wasnt always the smoothest transition.

He entered the Super 32 national tournament in October at 160 and had a weekend he would rather forget. Nichter went two-and-out and left wondering what that performance meant.

I did horrible there, he said. I kind of rethought it, like, Is this really where I need to be to win a state title? I eventually just started feeling better naturally there than 170.

The lesson Nichter did learn is that he had some work to do. His game was good enough to not require a massive overhaul, but he began to realize he needed to move his feet more and have more active hands.

The 10-pound drop meant his average opponent was a little quicker and more athletic, so the strategy of standing in their face primed for a hand fight didnt work out.

I had to make adjustments, move my feet and be more active, Nichter said.

Nichter worked through those adjustments to the tune of a 40-5 record this season, the No. 2 ranking in the state by PA Power Wrestling and a No. 19 national ranking from Intermat. Four of his five losses came to wrestlers ranked among the top-8 in the country in Lower Dauphins Clayton Ulrey and Notre Dame-Green Ponds Andrew Cerniglia.

Nichter and Ulrey have wrestled three times this season, including a split this postseason with a Nichter win at sectionals and an Ulrey win at districts. The two wrestlers are hoping for one more run at the PIAA tournament, which would likely happen in the finals.

Its the kind of challenge Nichter has always embraced, but hes especially comfortable in his own skin now, Mentzer said. He is in his comfort zone in tough matches.

Hes a tough competitor, but he enjoys the competition, Mentzer said. He doesnt dread it. I think when you go out with that kind of mentality, youre more likely to open up and score points and have some fun while youre doing it.

Experience will also be on Nichters side as a wrestler who has three medals to his credit. He wrestled in the state finals as a sophomore and was put in a position where he had to wrestle the whole way back through consolations after losing in the first round last season.

Nichter knows just about every inch of the Giant Center floor and is ready to visit the one area he hasnt seen: the top of the podium.

My goal is to go in there and win, Nichter said. Thats what I think Im going to do is go in, win and even dominate my way through the bracket. There hasnt been a position in that tournament I havent been in before. Nothing is going to be a shock to me. Nothing will catch me off guard. I know what to do.

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Worth the weight: Chambersburgs Luke Nichter finds his comfort zone in a return to 160 pounds - PennLive

What is water therapy and does it work for weight loss? – Breaking NEWS in KENYA for Today Right Now & Kenyan News | TUKO

Posted: March 6, 2020 at 3:49 pm

Since time immemorial, human beings have been practising water therapy to lose weight. Water makes up about three-quarters of the bodys composition and plays a pivotal role in many bodily functions. Drinking lots of water not only aids to hydrate the body but also shed unwanted fat. That happens because water is the solvent that helps to bolster metabolism and absorption of minerals and vitamins. So, what is water therapy? Does it aid in weight loss?

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Water also aids to flush out toxins that collect in the blood. That is crucial because it can help to ward off diseases among other benefits. But what is water therapy? How does it work? Can it help people lose weight? Here are the answers.

Water therapy involves drinking at least one litre of water every morning you wake up. That means consuming the liquid prior to brushing teeth and taking breakfast. It also includes drinking water two hours after eating a meal. By practising Japanese water therapy, it can help to promote weight loss by cleansing the digestive system and helping in treating other health problems.

Water therapy can assist you in your bid to lose weight because of the following reasons.

Drinking cold water in the morning helps the body to burn more calories throughout the day. You are likely to burn up to seven calories per glass of water you drink in the morning. That is because cold water stimulates a small thermogenic response. In other words, your body will work harder to try and warm back to its original state prior to drinking the cold water.

Thus, the body will need more energy to regain its normal temperature. In that process, it will burn some calories, hence making you lose weight. Although seven calories are not significant, it can add up over a prolonged period.

So, how much weight can you lose by drinking water for 3 days? You will not lose much weight in three days by drinking water alone. It will depend on how many glasses you consume throughout that period.

READ ALSO: What are the benefits and side effects of drinking hot water?

Assuming you are drinking ten glasses of water every day for three days, that equates to about 210 calories burned. If you do that in a year, you will lose about three kilograms or seven pounds of weight from drinking cold water in the morning daily.

It is the food you eat that contributes to weight gain. The more food you eat, the more calories you add and the more weight you gain. Drinking water in the morning prior to having a meal aids to reduce your appetite for food. When the belly is full, it will send a signal to the brain that you do not need to eat more. The water preload will increase fullness and satisfaction and decrease hunger.

A study by Loughborough University points out that a person that drinks at least two glasses of water before a meal consumes 22% less food than a person who does not drink any water. If you eat three meals a day, you should drink six glasses of water. The advantage is that the six glasses fall within the universal recommendations of water intake in healthy individuals per day.

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Since people are different, your needs will vary depending on your diet plan, activities, medication use, and general health. Also, water can empty your stomach quickly. So, for this to work, studies recommend that you drink water in the morning at least ten minutes before ingesting a meal.

Food is not the only thing that will make you add weight. You can gain weight by accumulating liquid calories. That includes drinking sweetened tea or coffee, soda, and juice. Sports drinks and alcoholic beverages also have lots of calories that contribute to adding weight.

READ ALSO: Is it good to eat a cucumber every day?

One of the many water therapy benefits is that it aids you to replace high-calorie drinks every day. Rather than drinking juices and soda, you will consume more water and lose weight in the process.

A previous study published in The American Journal of Clinical Nutrition showed that the replacement of caloric beverages, such as sodas and juices, with non-alcoholic beverages, such as water, may offer a simple strategy of promoting modest weight reduction.

The body needs enough water to metabolise stored carbohydrates or fat properly. It does that through a process called lipolysis. Lipolysis is the breakdown of lipids and fats through hydrolysis to release fatty acids. Hydrolysis occurs when the bodys water molecules interact with fats (triglycerides) to form fatty acids and glycerol.

Technically, the idea of drinking water to lose weight fast is possible because the body needs water to burn off fat from foods and drinks, including stored fat. By increasing your water intake and staying hydrated, it will lead to increased lipolysis. Fat loss can occur as a result.

While drinking water alone can help you to lose weight, the number of pounds you are likely to shed may not be much in the short term. If you are thinking of drinking water to lose weight in a week, you should also consider working out. Many weight loss plans also include exercises. But how does water therapy help?

READ ALSO: What causes cholera and how is it transmitted?

Water aids the connective tissues, joints, and muscles to move well throughout a workout. It also aids the heart, lungs, and other body organs to function more effectively as they increase the level or amount of activity during a workout.

By staying hydrated, you will reduce the risks of obstacles that can get in the way of a proper exercise. These may include things like fatigue and muscle cramps. Drink plenty of water before, during, and after a workout to prevent dehydration.

The following steps will show you how to do water therapy for weight loss.

Understand that cold water therapy for weight loss may not be for everybody. That is because the body responds differently to specific changes. If you are an aged person seeking to shed off some pounds, do not drink one litre of water every morning. Instead, start with one to two glasses of water daily and increase the number gradually. The same case applies to those suffering from medical conditions.

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Also, if you cannot drink one litre of water at a go, give yourself time between each glass. To get the best results, you should practice the Chinese water diet daily or incorporate it into your day-to-day routine. Otherwise, the question of how much water to drink to lose weight in 3 days will not apply to you.

As pointed out above, several studies suggest that drinking water early in the morning before taking breakfast can help you lose weight. But there is also a chance that over-consuming water can lead to specific problems. Here are some of the drinking water therapy disadvantages.

Over-consumption of water can lead to low sodium count in the body. It will overwhelm the ability of the kidneys to excrete water. Since humans lose sodium by sweating, excessive intake of water during an exercise can dilute the concentration of sodium content in the blood.

A headache can be a sign of either dehydration or over-hydration. Too much intake of water reduces the salt consumption in the blood. That can result in cells in body organs beginning to swell.

READ ALSO: Jennifer Lawrence's weight loss routine and diet

When you are practising hot water weight loss therapy, but you drink too much, electrolyte levels in your body drop. It will also compromise their balance. Low electrolyte levels may cause symptoms like muscle cramping and spasms.

Too much water in the body can bring about tiredness and fatigue. The work of the kidneys is to filter the water it receives and ensure the proper balancing of fluid levels in the bloodstream. But when you drink too much, the kidneys work harder. That creates a stressful reaction from the hormones, thus leaving the body and yourself tired and stressed.

The rule of thumb when practising water therapy is to drink in moderation. Do not drink more than one litre at a go. If you are an aged person or ailing from a medical condition, limit your intake to only one glass each morning and increase the number gradually.

Water therapy involves drinking 4-5 glasses of water each morning the moment you rise up. By doing so, it can help to promote weight loss because the water will suppress appetite and burn calories. By exercising water therapy daily, you can lose up to seven calories per glass you drink. Although the quota is small, it can add up in the long term and result in significant weight loss.

READ ALSO: Does apple cider vinegar really aid you to lose weight?

DISCLAIMER: This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

READ ALSO: Is dehydration the main cause for smelly urine?

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What is water therapy and does it work for weight loss? - Breaking NEWS in KENYA for Today Right Now & Kenyan News | TUKO

Khloe Kardashian’s Workout Includes Thousands of Jump Rope Reps – Showbiz Cheat Sheet

Posted: March 6, 2020 at 3:48 pm

Khloe Kardashian is the host of the famous showRevenge Body, which follows people as they transform their bodies through various exercises and diets. Kardashian herself also seems to know full well what it means to maintain ones body through fitness.

Like many celebrities, Kardashian works out often to keep herself fit. In fact, she also has some intensive routines that might be out of the ordinary for most people, such as doing thousands of jump rope reps. Read on below to learn more about how Kardashian works out to keep in shape and what her diet is like.

When Kardashian and her family first rose to fame in the 2000s, she received a lot of negative comments about her body. Kardashian was bigger than her petite sisters, which did not sit well with some people.

Kardashian once shared that an unnamed family member even told her to lose weight because she was really hurting the brand.

For a few years, Kardashian tried yo-yo dieting and even became a spokesperson for QuickTrim. It was difficult for Kardashian as she has admitted that she was prone to stress-eating, which got worse after her father passed away in 2003.

However, in the early 2010s, Kardashian began to commit to exercising and eating well. This led her to lose a significant amount of weight.

Kardashian is very dedicated to working out. She has shared that she usually hits the gym six days a week.

Kardashians workouts include doing cardio routines, toning her butt and legs, and working out her core. She also does total body workouts by jump roping.

As Kardashian shared recently on her Instagram account, her personal trainer often has her do 500 jump rope swings followed by a set of a workout. She does this a total of 12 times, which equals to 6,000 jump rope reps for one workout session.

An important part of staying fit includes eating well. For Kardashian, this means following a special diet that works for her body.

Instead of eating three meals a day, Kardashian usually opts for eating six or seven small meals instead. She starts her day with a protein shake during breakfast. For lunch, Kardashian enjoys chicken or a salad.

Then, in the evening, she typically eats a dish that consists of fish. Throughout the day, she also snacks on healthy food like fruits, vegetables, and nuts.

The portion is the key here as well, and Kardashian does not simply pile up food on to her plate as she pleases. She usually has a specific amount of food that she eats per meal to maintain her size. For example, she often eats 4 oz. of chicken breast for lunch and snacks on exactly 12 pieces of almonds.

Of course, cheats are allowed in her diet occasionally. According to celebrity nutritionist, Dr. Philip Goglia, Kardashian usually does seven days on [her diet] and then have one meal off. Her cheat meals include anything that she might be craving at the moment, such as pizza and pasta.

The Kardashian family has been the subject of many plastic surgery rumors throughout the years, and Khloe Kardashian is no exception. Many critics believe that Kardashians immense weight loss has been the product of surgery, not just diet and exercise alone.

However, her trainer, Luke Milton, debunked this last year, saying: Shes extremely committed to her fitness endeavors, shes extremely disciplined with her nutrition and she is a real athlete in the gym.

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Khloe Kardashian's Workout Includes Thousands of Jump Rope Reps - Showbiz Cheat Sheet

Concerned about getting sick? Here’s what you should eat to boost your immunity – WTSP.com

Posted: March 6, 2020 at 3:48 pm

TAMPA, Fla. You've probably been focusing on the basics to keep from getting sick washing your hands and disinfecting your home and work areas.

But staying healthy isn't just about cleanliness and hygiene. What you put in your body is just as important because eating right can help maintain your immune system.

"There's no one specific diet that is an immune booster," Dr. Crystal Jacovino said. She's an Assistant Professor of Internal Medicine and Endocrinology at USF Health.

That's because the immune systemis exactly that a network of cells, tissues, proteins and organs working together with a common mission. Jacovino says maintaining the immune system is more of a lifestyle.

"It is a marathon, not a sprint. We are preparing our bodies, preparing our immune systems the whole year long. It doesn't do any good to all the sudden eat your vegetables during cold and flu season," Jacovino said.

"We want to train ourselves for the whole year by making healthy choices."

So, what should we be eating?

"I recommend lots of fresh fruits and vegetables, lean proteins. I also recommend avoidance of certain foods, such as fried or fatty foods, red meats, sodas, juices, things like that," Jacovino said.

Here are five things to think about adding to your diet right now:

And of course drink lots of water to stay hydrated!

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Concerned about getting sick? Here's what you should eat to boost your immunity - WTSP.com

Clenergy restaurant says you are what you eat – Mail and Guardian

Posted: March 6, 2020 at 3:48 pm

Clenergy is situated down the road from the natural hair salon where I get my treatments done. Shortly before it was set to open, I saw a contractor putting up a sign that read anti-ageing eatery. I made a here we go with the gimmicks face, got into my Uber and forgot about it until curiosity got the better of me.

When I eventually get to Clenergy to meet with the owner, Abdulla Miya, it is a Sunday morning and the space is packed with a lazy Sunday brunch crowd.

The Clenergy aesthetic blends industrial and Scadanavian design concepts in a way that works for the high ceilings, white walls and polished concrete floors that house the black chairs and tables.

To give me an idea of what the food tastes like, Miya asked the head chef, Andre Brown, to prepare the tapas version of six dishes from the menu. Their 200g steak with vegetables and a bite size beef burger are the first two to come out of the kitchen.

Before I get to ask him, Miya explains how Clenergy is a restaurant that is governed by the desire to serve their consumers food that they believe is basically guilt free by making sure it has no refined sugar, no wheat and very few carbs.

Clenergy is his first attempt at being a restaurateur. Before this he spent 25 years in advertising working at Ogilvy & Mather before taking up the position of managing director for advertising agency Net#work BBDO.

Outside of advertising, Clenergy is not Miyas first rodeo with selling consumers the opportunity to look their best. From 2013 until very recently, Miya was the chief executive officer for Celltone Skin Care: a product that promises who uses them soft hands and smoother skin that will have them looking younger.

The anti-ageing tagline comes from Miyas belief that sugar is an enemy against a long and healthy life.

Developing a menu seemed pretty straightforward once the no sugar, no wheat, and low carb principle was in place. Miya explains that it is for this reason that he and his wife were able to finalise the menu without the input of a nutritionist.

The eatarys final menu is made up of dishes that most people are familiar with. People have a perception that healthy eating means eating bland and alternative food, says Miya while placing a piece of steak on his plate. Were about making healthy eating a mainstream habit by offering our customers the foods they already know and love.

The menu includes porridge, sandwiches, burgers, wraps, steaks, pizzas, salads, pasta, fish, coffee, tea, and a whole range of desserts. The twist is that this restaurateurs have made mindful ingredient choices that see them making their own bread, buns, pasta (using butternut) and sauces, to ensure that they are not using anything that has sugar hidden in it.

The only sugar on Clenergys menu is the fructose in the fruit and the xylitol in their desserts. If patrons want some sugar with their teas and coffees, Clenergy offers them sweetener sachets from Freesweet: the sugar replacement company that was endorsed by Diabetes SA in 2019.

The result of their ingredient choice makes for a buffet that is underwhelming in some instances.

With regards to affordability, prices on the menu range from R25 (for a toasted cheese and tomato sarmie) to R210 (for a grilled kingklip that comes with a side of air fried sweet potato chips or spinach and butternut). The dessert menu ranges from R10 for a chocolate chip cookie (that I can hide in my closed fist) to R68 for a chocolate brownie cheesecake slice.

Clenergy ticks all the dining boxes because theres very little that you cant get. There are indoor and al fresco dining options, a coffee bar, a dessert corner, as well as a Dischem-like shelf of health. And apart from refining a delivery service that will operate in the vicinity of Greenside, Clenergy currently offers meal plans that their website says can either cater to increasing performance, result in weight loss, or better the health of people with chronic illnesses like diabetes, arthritis and high blood pressure.

Theres a point during the interview where I feel overwhelmed by the food on the table and the information that Miya is serving. On the surface, Clenergys fight against refined sugar seems to be in line with talks to increase sugar tax because products with sugar are fueling the high rates of obesity and non-communicable diseases like diabetes, heart disease and hypertension.

We want people to associate healthy food with flavour, indulgence and decadence: thats why our food is designed to taste unhealthy, he says while I chew two mouthfuls of their cauliflower steak. The creamy spinach and sauteed butternut cubes that taste like Sundays at home almost convince me that Clenergy does not feed into the deprivation, restrictive eating and food policing ideas.

But then their branding and messaging seems to be promoting Clenergy using diet culture tactics. Their online menu has proverbs that dance to the diet culture song and remind me why blindly subscribing to their version of healthy eating is not for me. Eat yourself pretty Now you can have your cake and eat it. . . A moment on the lips does not have to make it down to the hips, they read.

According to her website, anti-diet dietician and intuitive eating counsellor, Christy Harrison says diet culture is a set of beliefs that worships thinness and equates it to health and moral virtue. Harrison also warns against a form of diet culture that is classified by talks of clean eating, detoxes, cleanses, the overuse of elimination diets, carb restriction, gluten phobia, and ancestral diets.

When I bring this up with Miya, he says, We want to empower people to live a healthy lifestyle without compromising on one of lifes greatest pleasures: food.

At its core, theres nothing wrong with Clenergy. The food is ethically sourced, palatable and familiar, the portions are generous and items on the menu are reasonably priced. The only sore point is how they sell the message. That being said, convictions against diet culture arent enough to invalidate its hype and the fact that more people, young and old alike, resonate with this conventional and long standing idea of wellness.

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Clenergy restaurant says you are what you eat - Mail and Guardian

The science behind probiotics and choosing one that works – The Conversation UK

Posted: March 6, 2020 at 3:48 pm

We have trillions of bacteria living on or in us and over 80% of these live in our gut. Over thousands of years of co-evolution, we have developed a way of working together with our bacteria, which play a hugely important role in our bodies. They help us synthesise vitamins and digest fibre. A growing body of evidence also suggests that they play a vital role in our health and wellbeing, too.

Imbalances in our gut bacteria can cause us to develop chronic diseases, including obesity, type 2 diabetes and inflammatory bowel disease. These imbalances can occur when you take antibiotics, which can wipe out the healthy bacteria in your gut. It can also happen if you have a poor diet.

Imbalances in gut bacteria can even have an impact on our mental health. And, more neurotransmitters (the chemical signals that send messages between neurons, nerves, and cells) are produced in the gut than in the brain. Maintaining the balance and diversity of these organisms in the gut is vital for our wellbeing.

One of the best ways of correcting and maintaining good gut bacteria balance is to consume probiotics. Probiotics are live microorganisms that are beneficial to our gut health. They occur naturally in some fermented foods, including yoghurt, sauerkraut and sourdough bread. They can also be taken as a supplement.

Probiotics work by crowding out any potentially bad bacteria, taking up space and using up nutrients they would need to reproduce. They also help digest foods that we cant, such as fibre and resistant starch. They produce lots of beneficial substances along the way, such as short-chain fatty acids that fuel our gut cells, helping to build the gut barrier that prevents disease-causing microorganisms from moving to other parts of the body.

Listen to Medicine made for you, a series from The Conversations Anthill podcast to find out more about the gut and your diet.

Probiotics can also produce special antibiotic-like substances that kill harmful bacteria, called bacteriocins. Probiotics help to prime our immune system so our cells are ready to tackle bacterial and viral invaders.

But to get to the gut, probiotics need to go on a journey through our digestive system, which is filled with acid and bile so they need to be hardy. They have to survive the journey not only inside us but also during the manufacture of food products or supplements, and in sufficient enough numbers to make a difference to our guts. Probiotics should contain one billion to 10 billion viable organisms. And, once theyve reached the gut, they have to be able to stick to the cells and start breaking down fibre and producing vitamins.

When it comes to choosing the right probiotic, there are a number of things to consider. First, they have to be safe. Any organism used in probiotic supplements should have passed tests that show they are safe to consume from the European Food Safety Authority, or, in the US, be generally recognised as safe organisms meaning they wont cause harm when used as intended.

Second, strain is important, as different bacterial strains perform different functions. Species in the Lactobacillus and Bifidobacterium categories are the most common, but they dont all do the same thing. Lactobacillus plantarum have potential cholesterol lowering properties, whereas Lactobacillus reuteri are able to inhibit the growth of germs such as E coli.

These lactic acid bacteria can generally withstand the low pHs and high temperatures often involved in food processing, but not in all cases. Some strains of Lactobacillus paracaesi and Lactobacillus fermentum cannot survive processing.

In order to withstand the harsh conditions of processing and acid in the human gut, bacteria can be freeze dried (lyophilised), or they may be wrapped in a resistant coating (encapsulated). Alginate made from seaweed is frequently used as a coating because its low-cost, non-toxic and biodegradable, and can withstand the journey to the gut.

There are a large number of different probiotic supplements and strains available. Since probiotics need to be delivered to the gut to work, they are most commonly and effectively taken orally, usually in a tablet or capsule. These usually dont need to be refrigerated as the bacteria will return to their active state in the gut. However, these should be kept away from moisture to maintain viability.

Probiotics found in food products, especially liquid or semi-solid ones such as milk or yoghurt, usually need refrigeration to keep them safe. Their effectiveness can also depend on what other bacteria are in the product, oxygen content and temperature.

So should you be adding probiotics to your diet? If youre healthy and follow a balanced diet already, the foods you eat should provide your gut with all the fuel required to maintain a good balance. While additional probiotics can be useful in some situations such as after finishing a course of antibiotics they shouldnt replace a balanced diet rich in fruits, vegetables and fermented foods.

A persons eating habits are a major factor in maintaining gut balance. The foods we eat can influence both the microbial populations and what these bacteria and microbes do, even from the early stages of life. Maintaining the balance and diversity of organisms in the gut is key for good, overall health.

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The science behind probiotics and choosing one that works - The Conversation UK


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