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May 26

Working out and not losing weight? 7 reasons why that weighing scale wont budge – PINKVILLA

Trying to lose weight but not able to? Here are 7 possible explanations for why you are struggling with weight loss.

Have you done more planks than you can count, but no matter how hard you try you cant seem to shed the extra kilos? Day after day, you are eating salads while your friends are continuously attacking desserts and binging on burgers. You might be thinking whyare you not losing weightwhen you're depriving yourself of food and working out is the right way to lose weight.

Losing weight isnt easy and it can be frustrating, especially when youre trying everything you can to lose weight. There are multiple reasons why you might not be losing weight despite your continuous efforts to do the same. It can be your genetics, meaning some of us are just born with more fat cells so it might take more time. But there can be other reasons too.

1) Youre not eating the right foods

Losing weight is not about eating less food than you used to. It is about eating the right foods in the right quantity. Instead of focusing all your energy on burning calories, you shouldalsoconcentrate what foods you are including in your diet.

2) Youre eating too much

Along with eating the right foods, you need to keep in mind that burning more calories than you consume is extremely important when youre trying to lose weight. So, its all about balance between eatingthe right foods and exercise. Also, you should eat mealsrich in essential nutrients to keep your weight in check.

3) Your cheat days might be the culprit

Depriving yourself of everything for a whole week and binging everything you can on a Sunday is not how it should be. Instead of letting the craving mount, try to squeeze in a little treat every now and then. Avoid foods high in sugar and salt as it can prevent you from moving towards your weight-loss goals.

4) You have a hormonal imbalance

A hormonal imbalance can lead to a decline in the production of estrogen a hormone responsible for the development and regulation of the female reproductive system. One of these hormones called estradiol helps regulate metabolism and body weight. Low levels of this hormone can make it difficult for one to lose weight. Some of the most common causes of a hormonal imbalance include menopause, PCOS and lactation.

5) You eat mindlessly when distracted

If you eat your meals sitting in front of the TV or watching your favourite show online, chances are youll end up eating more than you need. Comfort eating is a huge obstacle if youre trying to lose weight. Mindlessly munching on unhealthy food will make you unsatisfied, causing you to eat more later. Eat smaller portions, eat at the table and make healthier food choices.

6) Youre stressing

Stress has a direct impact on your weight. High levels of stress can lead to a higher production of cortisol in the system. When cortisol spikes, your insulin levels rise and blood sugar levels drop, which might lead to sugar cravings. So, you might reach out for chocolates, cookies comfort foods.

To avoid this, you need to keep your stress levels in check. You can try mediation, talk to friends and family, do moderate exercise, indulge in a hobby to distract your mind and get plenty of sleep.

7) You have set unrealistic goals

You cant lose weight in just a few days or weeks. If you think you can lose all the weight in just a few weeks, youre wrong. It takes a lot of determination and perseverance to stick to your goal for months and get rid of all the extra weight. Crash dieting and spending long hours at the gym for one month and quittingwont cut it.

ALSO READ:Weight Loss: What is carb cycling and how does it help in losing weight?ALSO READ:Yoga Vs Pilates: Which one is better for weight loss?

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Working out and not losing weight? 7 reasons why that weighing scale wont budge - PINKVILLA


May 26

Coronavirus: Next year’s school exams may be scrapped due to Covid-19 pandemic – HeraldScotland

EDUCATION Secretary John Swinney is unable to rule out next years school exams being cancelled due to Covid-19but he confirmed pupils going back in a blended learning model on August 11is set in stone.

MrSwinney addressed MSPs remotely as he publishedthe scientific advice the Scottish Governments decision on re-opening schools has been based on.

The evidence shows thatyounger children may be less susceptible to infection from Covid-19 than adults but warns that there is insufficient evidence to determine whether older children have differing susceptibility to infection from adults.

READ MORE:Coronavirus in Scotland: 2020 exam season cancelled for first time in history

MrSwinney said: The majority view of the advisory group is that it is necessary to consider actions to support physical distancing guidance in schools and situations where children are indoors for extended periods of time.

It follows that almost all children and young people acrossScotlandwill therefore experience a blendof in-school and in-home learning from 11 August 2020. This will bring benefits including an early return to school for many andthe ability of all learners to engage with weekly in-home learning tasks.

The scientific advice that we have received so far leads us towards taking a cautious approach and we will continue to monitor the evidence and advice to inform decisions.

Conservative education spokesperson, Jamie Greene, askedMrSwinney if he could confirm that next years exams will take place after the 2020 exam diet was axed due to the Covid-19 outbreak.

MrGreeneaskedMrSwinney if he could confirm the Scottish Government had no plans to cancel next years exam diet.

READ MORE:Coronavirus in Scotland: Schools not set to fully re-open in theforeseeablefuture

The Education Secretarysaid: The exam diet for 2021 is being planned just now. We obviously are uncertain about what the path of Covid will bein the course ofthe next 12 months.

The Scottish Qualifications Authority will give advice to schools about the importance of capturing evidence of the performance and the achievements of youngpeople -to ensure that can be properly borne in mind in any certification process for 2020/21.

The Scottish Greens have called for next years exams to be cancelled now, giving teachers time to plan for assessments when they return to schools next month ahead of welcomingpupils in August.

Scottish Greens education spokesperson Ross Greersaid: The Scottish Government is planning for exams to take place in 2021, but has confirmed that they may be cancelled at any point between now and next May. This leaves pupils and teachers in limbo for months during an already incredibly difficult time.

Given that most pupils will be expected to learn from home for much of the coming term, whichMrSwinney has acknowledged is to their detriment, the government should scrap the 2021 exams now and replace them with a system of continuous assessment throughout the year, which teachers can plan for before schools return in August.

MrSwinney said there was no guarantee that next years exams will go ahead as normal.

He said: Theres a general view within Scottish education of the importance of us havingreliableand certificatedqualificationsforall as part of the way we deliver our education the exam diet represents a significant part of that process.

While the exam diet is planned for in 2021, we cannot be certain that it will be able to take its course.

READ MORE:Coronavirus: Scotland's schools to re-open on August 11 with 'blended' learning model

The Scottish Qualifications Authority (SQA)will continue to develop plans to deliver the 2021 exam diet and will provide further advice to ensure arrangements are in place to capture, on an on-going basis , the learning outcomes met by young people in the senior phase in schools year 2020/21.

The Education Secretary added: We want tomaximisethe time children can spend with their teachers and their peers, so we are calling on local authorities to expand the size of the learning estate where possible. This could include community facilities or vacant office accommodation.

We are also working with the General Teaching Council for Scotland for plans to call on registered teachers, who are not currently teaching, or recently retired, to consider returning to workto support children through the blended model of learning.

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Coronavirus: Next year's school exams may be scrapped due to Covid-19 pandemic - HeraldScotland


May 26

News – Local News: Towcester and the villages in NN12 (NN12) – AboutMyArea

So after an indulgent Bank Holiday weekend its time to Detox!Author: GeorginaPublished: 26th May 2020 09:38

Over the last few weeks Georgina from Grafton Spa Just outside Towcester has been doing a series of facebook Live videos to help people with their hair, beauty, Spa and Wellness tips throughout lockdown.

Over the last few weeks Georgina from Grafton Spa Just outside Towcester has been doing a series of facebook Live videos to help people with their hair, beauty, Spa and Wellness tips throughout lockdown.

After what was a wonderful weekend of sunshine and bbqs and maybe too may gins I feel like its time for a little skin and body detox. Whos with me?

Detoxing isnt the easiest thing to do but its like giving your liver a little holiday.

Lots of you contacted me after the body Slim, Firm and Relax videos asking if I had a full plan to the juice diet that I have created. Well here it is, in its raw form. To become a happier, healthier and more energised you.

Starting tomorrow morning, and with a new juice every day, its a simple 3, 5 0r 7 day detox plan you can follow as much or as little as you like. You can adapt it to your specific needs and requirements.

A detox is when we have the opportunity to reset our bodies, to work on removing harmful toxins and the build up of nasties that can inhibit the function of our organs and decrease your metabolic rate.

Before we start lets ask the questions.

If you have answered yes to any of these then its very likely you will need a little detox.

Over the next three days we are going to do some liver pampering

We are going to do a nice juice cleanse a new juice every day

What makes juice cleansing more effective than just eating fruit and vegetables?

Well, juices nourish and provide us with essential ingredients, but they dont put a strain on our body. If we eat fruit and vegetables our bodies have to separate up the vital substances from indigestible fibres. Thats a lot of work!

By freshly pressing fruit and vegetables you can do this work for your body.

An additional benefit is that you consume a lot more fruit and veg than you would normally. Lets be honest who would eat six apples per day.

Give up sugar

Nowadays sugar is in so many types of foods. Its impossible to keep an overview how much sugar we consume on a daily basis. It is also important not to be mislead by labels advertising slimming diets because they often contain ingredients to replace fats and normal sugar, which are even worse than the original product.

What is it that actually happens in your body when you consume too much sugar?

Well in short You gain weight and put a strain on your liver which is what we plan to pamper this week.

Consume many bitter plant and fruit based food.

Our food comes with a lot of sugars and fats plus flavour enhancers, it is important to eat bitter foods to balance out your diet.

Just avoiding ready meals and eating clean will be a healthy start, but harmful substances from the environment and from our food can cause our bodies to stop working so efficiently. Luckily these bitter foods can support the work of the liver and bowels have to do, and improve your digestion and metabolic rate. Just the taste of these foods stimulate our stomach, liver, and gall bladder. Bitter foods make the livers work a lot easier and support its digestion and detoxification process.

To help us through the next three days we need four smoothies and a plan to do our detox, for body and skin.

Step 1

First thing in the morning, one cup of lemon tea, hot water with a slice of lemon with the skin left on.

Step 2

Body brushing working from your toes to your torso body brush your entire body before entering the shower.

Taking a shower why not try the Scottish shower? Hot and cold for a few rounds will really help with blood circulation and oxygenation. Exfoliate while you are in the shower.

Step 3 - Breakfast Smoothie

Pineapple, lemon, ginger, green tea, oat flakes and flax seeds.

To view how to make it click here:

http://www.facebook.com/graftonspa/videos/238448764262160/?vh=e&d=n

Drink at least 3 litres per day this is very important to flush the nasty toxins

Get active Gentle activities to get the heart pumping and your breathing increased, such as walking, Pilates, a gentle Hitt routine, but remember you are detoxing so nothing too much. Just get the body moving effectively.

Step 4 - Lunch time Smoothie

Spinach, celery, lemon and lime, coconut water, green apple, cucumber ginger and parsley.

To view how to make it click here:

http://www.facebook.com/graftonSpa/videos/1352345514963089/?vh=e&d=n

Add in some selfcare, relax, do some work, what ever you need to do but take it extra easy. Dont overdo it.

Step 5 - Mid afternoon Smoothie The Glowing Green smoothie.

Kiwi, banana, celery, pineapple, spinach, water.

To view how to make this one click here:

http://www.facebook.com/graftonSpa/videos/689093048559303/

Drink some Green tea, keep mobile, some gentle afternoon yoga, perhaps the plank challenge to engage the core.

Step 6 The bedtime smoothie

Banana, almond milk, cocoa powder, flax seed.

Heres how:

http://www.facebook.com/graftonSpa/videos/269786850731405/?vh=e&d=n

Take a nice bath with Dead Sea Salts or Epsom salts, for 10-15 minutes.

Go to bed early and make sure you get a good night sleep, whilst on the detox.

If you would like to join in with the detox challenge, join us on Grafton Spas Facebook page at 7.30pm every weekday for the new challenges and new smoothies every day this week.

If you feel this is too hard, dont worry.

Why not try replacing two meals instead of three? Replace the lunch time smoothie with a simple salad. And dont forget you can eat as may raw fruits and veggies as you like, just mix them up a bit.

After three days of following the Grafton Spa detox plan, you will be able to feel and see a difference in your whole body. Inside and out. Making you feel healthier, happier and more energised. The only thing thats missing is the spa!

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News - Local News: Towcester and the villages in NN12 (NN12) - AboutMyArea


May 25

Always wanted to try intermittent fasting? Here’s where to start – Sydney Morning Herald

Studies show fasting can help to reduce inflammation, control blood pressure and support modest but significant weight loss over time. With our social calendars largely on pause right now, and the opportunity to dictate your own eating schedule if you are working from home, lockdown may be an appropriate time to attempt a fasting regime.

Professor Mark Mattson, a Professor of Neuroscience at John Hopkins University recently authored a review paper published in the New England Journal of Medicine on intermittent fasting and its role in health, ageing and disease. He says the first thing to know about fasting is that it should not be thought of as a short-term regime. "Intermittent fasting should not be considered a diet, rather an eating pattern that is committed to long term in order to reap the potential benefits."

"Findings from my research show that at least 80 per cent of people who are able to switch to an intermittent fasting eating pattern for at least one month are able to incorporate the new eating pattern into their lifestyle long term." Mattson says daily time-restricted eating, in which all calories are consumed within a six or eight-hour period each day, leaving 16-18 hours without food is easier than the 5:2 method for most people. "A key practical point is that it can take up to a month to adapt to if such that the person is no longer hungry during the times they had previously been eating."

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If you are currently battling a constant desire to snack, or lacking structure with your day and your food intake as a result, adopting a fasting regime may be a practical solution. The key is identifying which of the various fasting methods will best suit your lifestyle and be sustainable long term.

This involves a daily fast of 16 hours and an eating 'window' where two meals are usually consumed. You can choose the times of day it suits you to eat, say brunch and early dinner, or lunch and dinner and then allow 14-18 hours before you eat again most of which time you will be asleep. You are then able to enjoy substantial, satisfying meals in this 6-8 hour time window and will be well and truly hungry again 14-18 hours later.

So what does a typical eating day look like? Eggs and toast with coffee for a late breakfast or lunch meal, followed by a pasta or stir fry or roast meal for an early dinner two substantial meals which take the focus away from constant snacking.

In the case of following the 5:2 regime, you will have five regular eating days and two non-consecutive fasting days, where no more than 500-600 calories are consumed. On the low calorie days you can take the focus off food, while eating more freely on the other five days without restricting calories. Of course, eating "freely" does not mean you can eat anything. Overeating and bingeing on junk food on your non-fast days will jeopardise weight loss.

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Unlike many diets which require constant focus and vigilance as well as much food prep, the 5:2 method can be an easy regime to follow. In food terms, an example fasting day includes a small coffee and boiled egg, a miso or broth-style soup for lunch and a light salad for dinner.

Dr Michael Mosley's most recent weight loss plan, The Fast 800, combines various principles of intermittent fasting, time-restricted eating and the Mediterranean diet. The plan involves eating 800 calories a day for a minimum of two weeks, and then moving to the "new" 5:2 plan which suggests two 800-calorie "fasting days" and a Mediterranean-style diet for the rest of the week. As with all diets, you should speak to your GP before commencing a fasting regime.

In my experience clients find either the 16:8 approach or relatively strict fasting on just two days each week much easier to follow than needing to limit daily calories to 800 (the recommended daily calorie intake for an Australian adult is 2,000) for an extended period of time. A key component of achieving success with any fasting regime is matching the dieting approach to a client's eating preferences. Most prefer to limit their hours of eating rather than severely limit their calories.

Any diet will work if it is followed, but the issue is that few diets are sustainable. The standout feature of intermittent fasting is that it offers a pattern of eating that can be tailored to an individual's lifestyle without the need for food preparation. And as many of us battle to regain control over our eating in lockdown, fasting may be a simple way to diet without dieting at all.

Susie Burrell is a dietitian and nutritionist.

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Always wanted to try intermittent fasting? Here's where to start - Sydney Morning Herald


May 25

Here’s How You Can Make Fitness a Lasting… – The Doctor Weighs In

Although many of us vow to start exercising regularly, few of us actually do. And, even fewer go on to make fitness a lasting habit. Although becoming fit for life may seem like an intimidating goal, it is not impossible. After all, your Insta feed is filled with fitness models that are doing it. You wonder if they can do it, why cant you? The truth is that you can and I am going to provide you with some tips to help you make fitness a lifelong habit.

I am not saying it will be easy. It will take hard work and some dedication to get over the inevitable slumps. Remember, lifelong fitness is a trial and error process. But if you stick with it, you will be rewarded.

We all begin with good intentions. We want to be fitter, healthier, and happier. So, we make grand plans to embark on a new, more intense, fitness program.

Much to our surprise, we begin to get everything we want. We are more energized, our exercise capacity increases, and our muscles start to feel firmer. Its great, right?

But then comes your vacation or you get sick. Or just as you get started, your schedule at work gets busier. Theres always something that gets in the way.

Once youve gone through the cycle of on-again-off-again more than once, you may even be discouraged to start a new fitness program. After all, whats the point if its not sustainable?

A study published in the Research Quarterly for Exercise and Sports examined the effect of goal-setting on athletic rehabilitation and training. The authors found that people who followed a realistic plan of action were more prepared and more successful in their efforts.

Start out by specifying why you want to get fit in the first place. Having specific and concise goals gives you a clear direction to the steps that need to be taken in order to succeed.

Ask yourself why you value health and fitness. Is it to lose weight and love what you see in the mirror? What about improving a current health condition? Do you want to focus more on self-care? Whatever the reasons may be, they are the foundation of your fitness journey and reminders of why you are starting it in the first place.

Be realistic about your expectations and limitations. Suddenly becoming a pro at exercise and dieting will not happen overnight. You also wont be able to suddenly run three miles after a long period of not being active at all.

Dont be so hard on yourself if you cannot exercise for more than thirty minutes or if you make the mistake of skipping out on a workout. Dont beat yourself up if you succumb to the temptation of a guilty treat.

Constantly berating yourself for not being perfect is severely discouraging. It makes you more inclined to give up on accomplishing your goals.

What ultimately matters are that you get back up again. Dont make excuses. Instead, continue to move forward.

No one starts out perfectly on the road to self-improvementwere all human after all!

Related: Perseverance: Being Knocked Down Four Times, But Getting Up Five

It is important to acknowledge and overcome bad habits and vices in order to improve your health. They are harmful actions that can become problematic coping mechanisms.

For example, when youre stressed and anxious, do you find yourself reaching for an alcoholic drink? At the moment, this action may seem harmless. It may even temporarily relieves stress. But if consumption increases, even gradually, and is repeated over time, it has the potential to become an addiction.

One glass of wine can turn into two or three. It may even lead to episodes of binge drinking.

Bad habits may stem from stress or boredom. To break them, you must first ask yourself some questions:

Once you figure out the catalyst of a bad habit, try to replace it with a good onesuch as exercise!

Just be sure to remain consistent with that new habit of exercise. A Journal of Behavioral Medicine study found that new gym members who exercised at least four times a week for six weeks were more successful at maintaining a habit of exercising.

And this proves that a little hard work and consistency upfront can pay off in the long run.

Integrate fitness into your daily routine. If working out becomes a part of your schedule, you are less likely to falter from it.

Additionally, create a game plan and have a purpose for each workout. Dont mindlessly go to the gym and expect yourself to exercise to the best of your abilities. Otherwise, you may end up wasting time or giving your workout a half-hearted effort since you didnt have any clear goal in mind!

Be realistic about the amount of time you have available within a day and throughout the week as well. Starting off thinking youre going to work out every day for one hour is setting yourself up for immediate disappointment. Instead, gradually lengthen the time you spend exercising and make exercise convenient for your lifestyle.

Related Content:Is Your Favorite Exercise Excuse Bogus?

In conjunction with a well-thought-out plan for your workouts, you must plan and prepare your meals ahead of time as well.

A 2017 study in the International Journal of Behavioral Nutrition and Physical Activityfound that people who prepped their meals a few days in advance were less likely to be overweight. They were also more likely to stick to nutritional guidelines.

When you plan your meals, choose to consume more wholesome foods instead of processed foods, including:

A common belief some individuals have is that they can eat whatever they desire as long as they work out and still yield the same results as a healthy diet. That is not the case.

Processed foods fail to provide you with the essential vitamins and nutrients your body needs to function properly. Despite exercising and burning off a few calories, youll never lose weight nor improve your healthin fact, you may even make it worse!

Meal prepping kills the temptation of eating out or snacking on something unnecessary. By dedicating a day or two to preparing meals for a week, you remove the stress of worrying about what to eat or cook for dinner since everything is already prepared for you.

This way, you can also adequately consume your recommended calories and accurately track your diet progress.

If you choose a workout that makes you miserable, you will never feel motivated to participate in it. Think about who you are as a person. Do you prefer activities that are slow and leisurely or aggressive and fast-paced? You might be better suited to partake in yoga or hiking as opposed to experiencing combat sports.

Whatever your fitness personality may be, dont be afraid to experiment with multiple activities. It may take some time, but dont get discouraged if activities dont click right away.

Once you find the exercise perfect for you, everything can only go uphill from there. Enjoying what youre will motivate you to improve upon your current skills and challenge yourself to surpass previous limitations.

Related Content: 5 Simple Fitness Workouts That You Can Do At Home

Take a moment to celebrate your accomplishments no matter how big or small. Every goal that you accomplish is a step forward on a fitness journey.

The worst disservice you can do to yourself is to undercut your successes. This form of negative thinking is more harmful than helpful since it devalues your efforts.

Learn to support, affirm, and be proud of yourself, rather than critical. Furthermore, avoid the trap of comparing yourself to others. Each person is at a different place in their lives and fitness journeys. You are no different. It is self-defeating to believe you must be successful or healthy in a fixed amount of time.

This may seem like a step you can skip, but celebrating your accomplishments can really help keep you on track. And that celebration can be as simple as sharing your results in a before-and-after photo or social media post.

A survey by the American Psychological Association (APA) found that although most people are motivated by recognition, the size of the celebration doesnt matter.

Implement the use of a journal or app to track workouts and diet. You should even take progress pictures every week! Your progress acts as a motivator since consistent effort yields noticeable results over time.

The act of tracking progress can also help you notice patterns, habits, or inconsistencies that can be changed in your workouts or diets for the better.

For example, you may tend to skip exercising and a meal-prepped lunch more on the weekends since thats when you socialize most with friends and family. This problem can be solved by choosing not to see them during the day when youre about to eat or get hungry.

While tracking progress may initially seem laborious, it forces you to be disciplined and constantly aware of your efforts.

Staying consistent with health and fitness is not a passing fad. Its an act of taking care of yourself. Prioritizing your health and fitness may feel difficult at first, but once you get the hang of your workout routine and eating habits, everything gets easier from there.

Regardless of what may come up in your life, make a point to stick to your plan for at least six weeks, and itll be all downhill from there.

Excerpt from:
Here's How You Can Make Fitness a Lasting... - The Doctor Weighs In


May 24

Obesity in mice prevented by disabling gene – Medical News Today

A study has found that disabling a gene in the myeloid cells of mice prevents them from developing obesity.

New research has found that inhibiting an immune cell gene in mice prevented them from developing obesity, even when they consumed a diet high in fat.

The studys findings, published in The Journal of Clinical Investigation, may one day help scientists develop therapies that can help people with obesity burn calories more easily.

Obesity is a major health issue, and in the United States, rates of the condition have risen over the past 40 years.

The Centers for Disease Control and Prevention (CDC) report that between 2017 and 2018, 42.4% of people in the country had obesity. Between 1999 and 2000, that figure was 30.5%.

Obesity increases the risk of heart disease, strokes, diabetes, and some types of cancer.

The CDC say that lifestyle changes, including eating a more healthful diet and getting more regular exercise, are key to reducing obesity.

One issue, however, involves obesitys effects on metabolism previous research in mice lead to the suggestion that a person with obesity burns fewer calories than a person who does not have obesity.

Better understanding how and why this might happen, and what scientists and clinicians can do about it, may help with reducing obesity.

In the present study, the researchers inhibited a gene in immune cells in mice. They did this because of an association between obesity and increased inflammation, and immune cells play a key role in controlling inflammation.

The researchers had wanted to find out what part the immune cells play in the metabolic complications of obesity. To their surprise, they found that the cells have a central role in regulating obesity and weight gain.

To study the effects of inhibiting the immune cell gene, the researchers conducted two experiments. In the first, they deleted the gene Asxl2, and in the second, they injected regular mice with nanoparticles that interfered with the function of the gene.

Once the researchers had inhibited this gene in the immune cells, they found that the mice did not develop obesity when fed a high fat diet, and that this was likely due to increased energy expenditure.

Compared with a control group of mice who had obesity but none of the gene inhibition, the mice with the inhibition burned 45% more calories, despite eating high fat diets.

For the studys principal investigator, Prof. Steven L. Teitelbaum, of the Washington University School of Medicine, in St. Louis, MO, Weve developed a proof of concept, here, that you can regulate weight gain by modulating the activity of these inflammatory cells.

It might work in a number of ways, but we believe it may be possible to control obesity and the complications of obesity by better regulating inflammation.

The team is not yet sure why inhibiting the gene in the mices immune cells resulted in them not gaining weight while on a high fat diet. The researchers suspect that the answer may involve encouraging white fat cells to burn fat rather than store it, as brown fat cells do.

While this is only preliminary research, the findings may eventually help people with obesity burn calories at a higher rate, supporting them as they make broader lifestyle changes that involve the diet and exercise.

According to Prof. Teitelbaum, A large percentage of Americans now have fatty livers, and one reason is that their fat depots cannot take up the fat they eat, so it has to go someplace else.

These mice consumed high fat diets, but they didnt get fatty livers. They dont get type 2 diabetes. It seems that limiting the inflammatory effects of their macrophages allows them to burn more fat, which keeps them leaner and healthier.

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Obesity in mice prevented by disabling gene - Medical News Today


May 24

Stay Healthy: Intermittent fasting – the hottest new diet – Hello Monaco!

Beach body, bikini body. Summer is almost here and everyone wants to get in shape which usually means shedding a kilo or two. We know that traditional diets dont work, but experienced nutritionists like me are re-discovering a way that does. Intermittent fasting or chrono-fasting as its sometimes called. Read on to discover how it can help you lose weight and improve your health.

Intermittent fasting is nothing new. It has been a traditional practice throughout history. Virtually forgotten until now, but if done right, this powerful dietary intervention has huge benefits that include weight loss, reversal of type 2 diabetes, increased energy and many other things.

No. Its all about control. Starvation means the involuntary absence of food, whereas fasting means withholding from food for spiritual, health or other reasons. In other words, you could eat, but you choose not to. You can fast for a few hours or a few days and you can stop whenever you want. You decide. Anytime you are not eating, you are fasting. Consider the term break fast. It means that you are fasting between dinner and breakfast the next day usually for about 12-14 hours. Breakfast is the meal that breaks your fast.

So, fasting is a normal part of everyday life. Its probably one the oldest and most powerful ways of boosting our health but these days weve forgotten how to do it and we ignore its enormous therapeutic potential.

Simply put, fasting allows your body to burn off excess fat. We need to understand that this is perfectly normal and humans have evolved to fast without detrimental consequences to our health. Body fat is just energy from food that has been stored away for later use. If you dont eat, your body simply burns this stored fat for energy.

When we eat, we consume more calories than we can put to immediate use. Insulin is the hormone that stores the rest away. Remember that insulin is a storage hormone! Its job is to store fat.

Some of this food energy is stored in the liver. But that quickly reaches capacity. The rest is turned into fat and deposited around the body. Energy stored in the liver is easily accessible, but energy stored as fat is much more difficult to access and has unlimited storage space as anyone who has struggled with their weight can attest.

The process goes in reverse when we do not eat (fasting). Insulin levels fall, which tells the body to start burning stored energy as its no longer getting it through food. Blood glucose falls, so the body must now pull glucose out of storage to burn for energy.Energy stored in the liver can power our body for about 24 hours. After that it starts to break down fat as energy.

Basically, our body is either in the fed (insulin high) mode or the fasted (insulin low) mode. Either we are storing food energy, or we are burning it. Its one or the other. If eating and fasting are balanced, then you dont gain weight.

On the other hand, if we start eating the minute we get up and dont stop until we go to sleep, we spend almost all our time in the fed state. Over time, we will gain weight because we never allow our body any time to burn food energy.

To restore balance or to lose weight, we simply need to increase the amount of time we burn food energy. Fasting allows the body to use up its stored energy. Its as simple as that.

The most obvious one is weight loss. But there are many others. Like detoxes and cleanses, fasting helps to clear toxins and rejuvenate our bodys cells, so the benefits are similar:

Fasting has the edge for many reasons. There is no better way to lower insulin and decrease body weight:

As with any diet, for best results you need the guidance of a trained professional. More of an eating pattern than an actual diet, there are different ways to do it usually either eating 500 calories one or two days a week or going twelve to eighteen hours a day without food (not as hard as it sounds!)A licensed nutritionist can help you decide what works best for you and plan accordingly. My preferred approach goes something like this; drink green tea or coffee in the morning, exercise, keep busy until 1:00 pm, eat a light, healthy, balanced meal (around 600 calories) and eat your evening meal early. One of the big advantages is that the mind is sharper and your mornings are more productive. After the initial getting used to period, youd be surprised how easy it is.

You might be wondering whether fasting will put you in starvation mode. The answer is no. Fasting increases basal metabolic rate. And its a myth that breakfast is the most important meal of the day. Since hunger tends to be lowest in the morning, skipping breakfast is the easiest meal to give up. Another important thing to remember is that hunger comes in waves. Despite what you might think, hunger does not continue to grow until its unbearable. Have a cup of tea and often it will pass. Whats more, once your body starts burning fat most people find that theyre no longer hungry.

Intermittent fasting is an almost fool-proof way to lose weight. Still sounds too good to be true? Give it a try and see!

For nutritional consultations on a wide range of health issues contact Susan Tomassini, Licensed Nutritionist BSc (Hons) Dip BCNH @ 06 17481114 or visit http://www.foodwise.life

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Stay Healthy: Intermittent fasting - the hottest new diet - Hello Monaco!


May 24

Finding the right info about Fibromyalgia – sidneydailynews.com

Dear Dietitian,

I was recently diagnosed with Fibromyalgia. There is a lot of information on the internet about diet to help with this. Some websites say one thing, others say another. Its very confusing, and I need your help.

Thank you,

Joyce

Dear Joyce,

While the internet has brought a world of information to our fingertips, nutrition information must be evaluated for its authenticity. Fibromyalgia (FM) is a disorder characterized by chronic widespread pain, sleep problems, fatigue, and problems with memory and thinking (fibro fog). According to the Centers for Disease Control and Prevention, FM affects around 4 million Americans (1). The cause of FM is not well understood, and there is no cure.

It is important to note that while nutrition therapy is a hot topic in research, not all diseases are treatable with nutrition. For example, treatment for diabetes and heart disease includes nutrition therapy. However, there is no dietary intervention for the prevention or treatment of Parkinsons disease. Whether there will be evidence-based nutrition therapy for FM remains to be seen.

Some claim that nutrition therapies for Fibromyalgia are promising, but more studies are needed before scientific conclusions can be made. Special diets that have been shown to improve FM symptoms are weight-loss, low FODMAP (fermentable oligo-, di-, mono- saccharides and polyols) and a mostly raw vegetarian diet. Improvements in pain levels, quality of sleep, anxiety and depression, and inflammatory labs were noted (2). If you choose a low FODMAP or mostly raw vegetarian diet, it would be wise to consult with a Registered Dietitian Nutritionist. The RDN will provide diet education to ensure that all your nutrient needs are met.

A weight loss diet possibly helps in two ways. Extra weight means more work for the muscles and can be damaging to the joints over time. It follows that shedding those unwanted pounds will make it easier on the body. Also, fat cells produce inflammatory molecules, which may contribute to pain. When the fat cells are eliminated, pain is diminished. Similarly, the mostly raw vegetarian diet is believed to improve symptoms by decreasing inflammation.

Many patients who suffer from FM have intestinal problems, such as nausea, vomiting, and abdominal pain. The low FODMAP diet may ease FM symptoms by improving the environment of the intestines, also referred to as the gut microbiota.

As for supplements, there is some evidence that vitamin D or magnesium deficiency is common in those who suffer from FM. You may ask your doctor to test your blood levels to see if you need a supplement. Supplementation with these nutrients is helpful only if there is a deficiency (3).

Other natural remedies have been studied to see if they have a benefit for FM patients. These remedies include soy, Sam-e, and creatine. However, there is not enough evidence to determine if these products are helpful (4).

The development of well-designed studies is needed to determine the effects of nutrition intervention in patients with FM. Not until then will we have a clear path to move forward with nutrition therapy. Consult your doctor if you think you may have Fibromyalgia.

Until next time, be healthy!

Dear Dietitian

References

1. What is Fibromyalgia? (Oct 11, 2017) Retrieved from https://www.cdc.gov/arthritis/basics/fibromyalgia.htm

2. Silva, A.R., et al. (2019) Dietary interventions in fibromyalgia: a systematic review, Annals of Medicine, 51:sup1, 2-14, DOI: 10.1080/07853890.2018.1564360

3-4 Fibromyalgia: In Depth (May 2016) Retrieved from https://www.nccih.nih.gov/health/fibromyalgia-in-depth

Leanne McCrate is an award-winning dietitian based in Missouri. Her mission is to educate the public on sound, evidence-based nutrition. Do you have a nutrition question? Email her at deardietitian411@gmail.com.

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Finding the right info about Fibromyalgia - sidneydailynews.com


May 24

Venus Williams’ Diet Is Primarily Raw And Vegan, But She Calls Herself A ‘Chegan’ – Women’s Health

It's not an exaggeration to say Venus Williams, who went pro at 14-years-old, changed the face of tennisand she's not slowing down anytime soon.

Now 39, the tennis champion and entrepreneur (who has seven Grand Slam titles and two companies under her belt) continues to perform at an elite level on all fronts. These days, she puts most of her energy into her activewear line, EleVen, which is all about empowering women to kill it on and off the court.

How does Venus keep her endless hot streak going, though? She says her diet deserves a lot of the credit.

"I started eating raw and vegan for health reasons," Venus tells Women's Health. "I needed to fuel my body in the best way possible." (She's previously opened up about having Sjogren's syndrome, a rare autoimmune disease that comes with fatigue, muscles aches, and joint pain.) "Knowing how important a role my diet plays keeps me on track," she says.

Venus leaves room for a little flexibility, though. "I try to make the majority of my meals raw and vegan, but Im only human and am known to cheat a little bit. I joke that Im a 'chegan' because sometimes Ive been known to stray."

Here's exactly what the tennis legend eats to fuel her training and entrepreneurial ventures.

For Venus, mornings are focused on training. "Im not a morning person or a big breakfast eater," Venus tells Women's Health. "I do need some fuel to get me going, but find it hard to scarf down a big meal first thing when I wake up, so Ill usually have something light like fruit or a protein shake."

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Since Venus' calendar is often jam-packed during the day, she switches up her lunch as needed, often opting for mobile meals like smoothies when time is tight. "Depending on how much time I have for lunch and what my schedule looks like, lunch can vary from sweet potatoes and rice to a green smoothie," she says.

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"Eating is part of the job when Im competing, so I make sure to get some protein and carbs," she says. "After a match, Ill usually have a protein shake with a plant-based milk and protein powder and then eat a real meal shortly after."

Snacks (and lots of them!) also help Venus get through hectic days. "Im often running from multiple practices to meetings for EleVen or calls with my design company, V Starr, so I am always looking for little things that are easy to bring on-the-go," she says. "Clif Bars are great when Im super busy; they are small-but-mighty and fill me up quickly." (Venus is a Clif Bar athlete, but she's been a fan since long before the deal.)

Otherwise, Venus loads her snacks with greens and veggies. "You'll often find me snacking on kale chips in meetings," she says. "Green juice and smoothiesand protein shakes, if I'm coming straight from practiceare also my go-tos. I need foods that are tasty and convenient, but still pack a punch and keep me going, whether Im on the court or in a meeting."

In the evening, Venus usually goes for a salad. "For dinner, I love vegan Caesar salads because they are super easy," Venus told Women's Health. "I can whip it up quickly whether Im at home or in a hotel room at a tournament."

Venus isn't the only one on the vegan train. These other icons swear by eating only plants, too:

Venus' sweet tooth might rival her powerful swing, but she's found healthy swaps to satisfy it with. "When Im training I really try to practice self-control, but sometimes a girl just needs a donut!" she says. "I have found its easier to curb those cravings by finding foods that are still sweet but also healthy, like a juice or a smoothie." Okay, Venus may really be the smoothie queen.

One of her favorite smoothies: a "Green-Colada," which she makes with pineapple, canned coconut milk, coconut oil, a little vanilla flavoring, and kale. "Sometimes Ill have some fun and put a rum or prosecco floater on top," she says. "Work hard, play hard!"

Venus' ultimate eating MO: "It's all about moderation. Life is too short to not love what youre eating." Right on, Venus. Right on.

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Venus Williams' Diet Is Primarily Raw And Vegan, But She Calls Herself A 'Chegan' - Women's Health


May 24

This Guys Shredded Look Started with Walking on Work Breaks – menshealth.com

I have two children and would like to be around in the future and see them grow up, says Danny Beard, a 44-year-old-systems developer from Meridian, MS. The possibility that he might not be around in the future really hit home when he went for his yearly physical. He was shocked by his weight, and even more so when his doctor prescribed liver screenings and cholesterol medication.

For the previous five to eight years, his weight had crept up, driven by his feelings of depression and low self-esteem. He was unmotivated to do more than lay around the house and play video games, scarfing down junk food and soda. He was also a heavy smoker, which didnt do wonders for his health. At age 43, he was at his heaviest: 218 pounds.

After his physical, he resolved to change. He asked for a Chantix prescription to stop smoking. He stopped drinking soft drinks, and completely revamped his diet. Hed eat a bowl of oatmeal for breakfast to help lower his cholesterol; lunch was tuna and crackers, a protein shake, and an apple, followed by a dinner of vegetables and grilled chicken with a protein shake. He aimed for 1400 to 1600 calories a day.

For exercise, he started walking on his breaks at work. Hed try to get 9000 steps a day, and stood at his desk rather than sitting. He started light runs after work. Within a month, his tests were back to normal, earning appreciation from his doctor.

After eight months of losing weight, hed motivated a co-worker to also try slimming down. The two became gym buddies, starting with a 5x5 program of progressive overloads in squats, barbell rows, deadlifts, overhead presses, and bench presses three days a week. Beard did cardio twice a week on off days, including speed intervals and a 5K run.

In a year, he lost more than 65 pounds. His friends and coworkers say he looks like a different person, and he says he feels better than ever. Everyone tells me I smile a lot more now, he says.

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His first 5K time was around 36 minutes, but hes shaved that down to 26 minutes; hes also prepping for his first half-marathon. Now that hes dropped so much weight, hes looking to build muscle; he admits having a little trouble wrapping his head around the idea of eating more calories rather than fewer. Hes upped his intake to 2500 calories a day, aiming for 150 grams of protein daily when hes strength training.

Beard feels like hes come back from the brink, turning his health around to make sure he has a future with his kids. He encourages anyone who wonders about their own future to take that first step. As long as you do something every week or every other day, he says, its better than nothingeven if it is a short walk on your break at work. Thats where he started, out of necessity. He stuck with it, and soon a year of real change had passed. You will be surprised by how little changes every day will add up and make a big difference.

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This Guys Shredded Look Started with Walking on Work Breaks - menshealth.com



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