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Apr 25

The Smartest Way to Lose Fat Quickly with Mini Cuts – BOXROX

If you want to shed a few pounds quickly then check out this advice from Jeremy Ethier.

Scroll down to the video for the full explanation.

Carrying too much body fat can have several negative impacts on a persons health and well-being. Here are some of the main disadvantages of having too much body fat:

Increased risk of chronic diseases: Excess body fat is strongly associated with an increased risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Reduced mobility: Excess body fat can make it more difficult to move around and perform physical activities. It can also put a strain on the joints and lead to joint pain and mobility problems.

Lower quality of life: People with excess body fat may experience a lower quality of life due to physical discomfort, reduced mobility, and social stigma.

Reduced life expectancy: Studies have shown that people with excess body fat have a higher risk of premature death compared to those with a healthy body weight.

Psychological problems: Excess body fat can lead to negative body image, low self-esteem, and depression.

Sleep apnea: Excess body fat can increase the risk of sleep apnea, a condition in which a persons breathing is interrupted during sleep.

Fatty liver disease: Too much body fat can cause the liver to become overloaded with fat, leading to non-alcoholic fatty liver disease.

Increased risk of infections: Excess body fat can weaken the immune system and increase the risk of infections.

Hormonal imbalances: Excess body fat can lead to hormonal imbalances, which can cause a range of health problems.

Carrying too much body fat can have numerous negative consequences for a persons health and well-being. It is important to maintain a healthy body weight through a balanced diet and regular physical activity to reduce these risks.

Jeremy Ethier is a fitness influencer and YouTube personality known for his evidence-based approach to fitness and nutrition. He holds a Bachelor of Science degree in Kinesiology from the University of Western Ontario and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

Calories are a measure of the energy content in food and drinks. They are a unit of measurement for the amount of energy that the body can obtain from consuming a particular food or drink. The calories in food are essentially a measure of the potential energy that can be released when the food is metabolized (broken down) by the body.

The scientific definition of a calorie is the amount of energy required to raise the temperature of one gram of water by one degree Celsius. However, when it comes to measuring the calories in food, the calorie is actually a kilocalorie (kcal), which is equivalent to 1,000 calories.

The number of calories in a food or drink depends on its macronutrient content. Carbohydrates and proteins contain 4 calories per gram, while fats contain 9 calories per gram. Alcohol also contains calories, with 7 calories per gram.

Calories are important for maintaining a healthy weight, as consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss. It is important to balance the number of calories consumed with the bodys energy needs through a balanced diet and regular physical activity to maintain a healthy weight and promote overall health.

A calorie deficit occurs when a person consumes fewer calories than their body burns through daily activities and bodily functions. In other words, it is the difference between the number of calories a person eats and the number of calories their body requires to maintain its current weight.

Creating a calorie deficit is a common strategy for weight loss, as it forces the body to use stored fat as an energy source. When the body is in a calorie deficit, it will begin to break down fat stores to use for energy, which can lead to weight loss over time.

The size of a calorie deficit required for weight loss depends on various factors, such as age, gender, weight, height, and activity level. Generally, a deficit of 500-1,000 calories per day is recommended for safe and sustainable weight loss, which can result in a loss of 1-2 pounds per week.

It is important to note that creating too large of a calorie deficit can be harmful to health and may lead to nutrient deficiencies, fatigue, and other health problems. It is important to create a calorie deficit through a balanced and healthy diet that provides all the necessary nutrients for the bodys needs, along with regular physical activity.

Macronutrients are the essential nutrients that the body needs in large amounts to function properly and maintain good health. The three main macronutrients are carbohydrates, proteins, and fats.

In addition to these three main macronutrients, there are also other important nutrients that the body needs in smaller amounts, such as vitamins and minerals.

It is important to consume a balanced diet that provides all of the necessary macronutrients and micronutrients for the bodys needs. The recommended macronutrient intake varies based on factors such as age, gender, weight, height, and activity level, and it is best to consult with a healthcare professional or registered dietitian to determine the appropriate intake for individual needs.

A healthy diet provides a wide range of benefits for overall health and well-being. Some of the benefits of a healthy diet include:

Weight management: A healthy diet can help with weight loss and weight management by providing the body with the nutrients it needs while also controlling calorie intake.

Reduced risk of chronic diseases: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Improved mood: Eating a balanced diet can help improve mood and mental health by providing the body with the nutrients it needs for proper brain function.

Increased energy: A healthy diet can provide the body with the energy it needs to perform daily activities, exercise, and maintain overall health and well-being.

Stronger immune system: A diet rich in fruits, vegetables, and other nutrient-dense foods can help boost the immune system and reduce the risk of infections and illness.

Improved digestion: A healthy diet that includes plenty of fibre-rich foods can improve digestion and prevent digestive issues such as constipation and bloating.

Better sleep: Eating a balanced diet that includes foods that promote sleep, such as complex carbohydrates, can help improve the quality of sleep and promote overall health and well-being.

A healthy diet is essential for maintaining good health and preventing chronic diseases. It provides the body with the necessary nutrients, vitamins, and minerals it needs for optimal function and overall well-being.

What Happens If You Eat ZERO Carbs and Sugar for 1 Week?

The Easiest Way to Get Lean (From 30% to 10% Body Fat)

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Read the rest here:
The Smartest Way to Lose Fat Quickly with Mini Cuts - BOXROX

Apr 25

Myths & Facts of Fat: 5 Reasons to Check Your Fatphobia – UVA Health

Fatphobia, or prejudice against people with obesity, is all over the place in America. Have you ever seen it on TV, heard it from a friend, or thought it yourself? (Be honest.) Someone with obesity enters the room or crosses the street, and the comment made or thought is, why dont they just stop eating?

This judgment comes out of the notion that overeating causes obesity. And we blame overeating on a persons lack of self-control. When we see a person with excess weight, we draw the conclusion that they lack the stamina, strength, and motivation that everyone else has, with little to no effort.

We look down on them. We judge them. And, if we ourselves become obese, we turn all that fatphobia on ourselves.

But all of these conclusions and judgments are based on myths (or fatphobia), not facts. Recent science has found through a variety of studies that people suffer from obesity not from personal failings, but for built-in, biological reasons.

We spoke with board-certified obesity medicine specialist Catherine Varney, DO, to help us understand the truth and undo the fatphobia our culture cultivates.

Weight-loss surgery at UVA Health may be an option.

Its not lack of will power. Its lack of normal levels of hunger hormones and neurochemicals that those without obesity have naturally.

Want proof? Varney points out how, there are many people without obesity who do not choose highly nutritious food or exercise daily, yet they do not gain weight.

If you dont have obesity, but you do sometimes add on unwanted pounds, what do you do? You go on a diet for a few weeks or months. You hit the gym. Its not fun, but the effort and time required to get 5 to 10 pounds off is doable.

We tend to judge others based on our own experience, compared to whats true for us. In this case, what works for people without obesity does not work at all for those with obesity.

For those who have a small amount of weight to lose, its often possible to lose weight quickly through a combination of diet and exercise, Varney explains. For those with obesity, losing weight at such a rapid pace is not only difficult but can be unhealthy. This is because the body has a hard time adjusting to rapid weight loss.

Trying to lose a lot of weight too quickly could lead to:

People cant will themselves to lose weight. Positive thinking doesnt dispose of fat.

When you have obesity, it effects your hormones. These are the chemicals in the body that regulate how hungry you feel, what foods you crave, and how your body uses energy.

If you have obesity, your hormones may:

Conventional wisdom tells us a person can exercise off their extra weight. Hundreds of get-fit programs out there, from Jane Fonda to P90X, have been selling the idea that you can sweat off your weight.

For people diagnosed with obesity, aerobic activity is only one small part of weight loss.

Its no secret and well known in the medical literature that while exercise is of utmost importance for your heart, lungs, mind, and weight maintenance, it does little for weight loss compared to other more powerful tools, Varney explains.

More recent treatment is directed at correcting your bodys abnormal response and levels of hormones through anti-obesity medications. These treatments are finally getting to the underlying physical dysfunction that we see in patients with obesity that make weight gain so easy and weight loss so difficult.

Losing weight for people with obesity is very different from losing a small amount of weight. Comparing losing 10-15 pounds to 50, 100, or more is like comparing a sunburn to a third-degree burn. You can usually care for a sunburn on your own at home. But you need specialized medical care and often more than one medical intervention to treat a severe burn.

Treating obesity is a long-term process that requires a combination of physical, psychological, and emotional support. Its important to remember that weight loss success is not determined by the number on the scale, but rather by the overall improvement in health and quality of life.

If you or someone you know is struggling with obesity, its important to seek help from an American Board of Obesity Medicine physician or other healthcare professional with additional obesity medicine certification. These doctors have a whole toolbox of interventions that can help. They cover 4 areas called the 4 Ms:

With interventions from these 4 areas, a doctor can help you make a personalized plan for weight loss and maintenance.

Myths & Facts of Fat: 5 Reasons to Check Your Fatphobia - UVA Health

Apr 25

Why children should not diet – Times of Malta

Peer pressure, bullying and trying to fit in with social media norms are some of the reasons that may lead children to go on a diet as they approach puberty. However, some children start developing an unhealthy relationship with food and exhibit dieting behaviour at a much younger age, public health specialist and registered nutritionist Antonella Grima says.

This could be in response to stressful events in their lives, pressure to lose weight or to model the behaviour of older siblings, peers or adults in their life, she explains.

Various international studies found that children may start dieting from the ages of eight to 10 but some actually take part in some sort of dieting behaviour at an even earlier age.

Grima explains that, just like adults, children may go on a very restrictive diet, leave out entire food groups and fast for long periods or eat minute quantities of food in the hope of reaching the desired weight quickly.

Quick fixes are appealing to everyone and children and adolescents are no exception, she notes.

This not only deprives the body of essential nutrients at a time of growth and development but may also lead to eating disorders such as binge-eating disorder or anorexia nervosa.

Dieting not only deprives the body of essential nutrients at a time of growth and development but may also lead to eating disorders

Older children and adolescents are also likely to follow fad diets they come across on social media.

Fad diets and treatments come and go with the seasons and tend to gain popularity if celebrities and influencers are following them, Grima points out.

Fad diets include low-carbohydrate diets, the grapefruit diet, the cookie diet and the blood type diet, to name a few.

Read the full article on the new Times of Malta website, X2.

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Why children should not diet - Times of Malta

Apr 25

How to Use Protein Powder to Build Muscle and Lose Fat – BOXROX

Find out how to improve your health, performance, nutrition, and physique with these excellent tips.

Scroll down to watch the full video.

There are several different types of protein powder available on the market, each with its own unique set of characteristics and benefits. The most common types of protein powder include:

Whey Protein: Whey protein is derived from milk and is one of the most popular types of protein powder. It is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own.

Whey protein is also easily digested and absorbed by the body, making it an excellent choice for post-workout recovery.

Casein Protein: Casein protein is also derived from milk, but it is digested more slowly than whey protein. This slow digestion rate makes it ideal for use as a night-time protein supplement or as a meal replacement.

Soy Protein: Soy protein is a plant-based protein that is derived from soybeans. It is a complete protein and is an excellent choice for vegetarians and vegans who are looking for a protein supplement. Soy protein also contains phytoestrogens, which have been shown to have health benefits for women.

Pea Protein: Pea protein is a plant-based protein that is derived from yellow split peas. It is an excellent source of protein for vegetarians and vegans and is also hypoallergenic, making it a good choice for those with food allergies or intolerances.

Rice Protein: Rice protein is another plant-based protein that is derived from brown rice. It is also hypoallergenic and is a good choice for those with food allergies or intolerances. Rice protein is also easily digestible and is a good source of essential amino acids.

Hemp Protein: Hemp protein is a plant-based protein that is derived from the seeds of the hemp plant. It is a good source of protein, fiber, and essential fatty acids. Hemp protein also contains antioxidants, which have been shown to have anti-inflammatory effects in the body.

Collagen Protein: Collagen protein is derived from animal sources, typically the skin, bones, and connective tissue of cows or fish. It is a good source of protein and has been shown to have benefits for skin, hair, and joint health.

Overall, the type of protein powder you choose will depend on your dietary needs, preferences, and goals.

Protein powder is a convenient and versatile supplement that can provide a number of benefits, including:

It is important to note that protein powder should not be relied on as the sole source of protein in your diet. It should be used in conjunction with a balanced diet that includes a variety of whole food sources of protein.

Additionally, individuals with kidney disease or other health conditions should consult with a healthcare professional before using protein powder.

Dr. Mike Diamonds is a fitness YouTuber and a chiropractor based in California, USA. He has gained a significant following on YouTube for his fitness and workout videos, as well as his nutrition and supplement advice.

Macronutrients are the three major types of nutrients that are essential for proper nutrition and are required in large quantities in the human diet. The three macronutrients are:

Carbohydrates: Carbohydrates are the main source of energy for the body. They are found in foods such as bread, pasta, fruits, and vegetables. There are two types of carbohydrates: simple and complex. Simple carbohydrates are broken down quickly by the body and provide a quick source of energy, while complex carbohydrates take longer to break down and provide sustained energy.

Proteins: Proteins are essential for the growth, repair, and maintenance of tissues in the body. They are found in foods such as meat, fish, eggs, dairy products, and legumes. Proteins are made up of amino acids, which are the building blocks of protein.

Fats: Fats are important for energy storage, insulation, and the absorption of certain vitamins. They are found in foods such as nuts, seeds, oils, and animal products. There are several types of fats, including saturated, unsaturated, and trans fats.

In addition to these macronutrients, the human body also requires micronutrients, which are vitamins and minerals that are required in smaller quantities. A balanced diet that includes adequate amounts of all macronutrients and micronutrients is essential for maintaining good health.

Protein is an essential macronutrient that is important for several functions in the human body. Here are some reasons why protein is so important:

Muscle growth and repair: Protein is the building block of muscle tissue, and it is essential for muscle growth and repair. Consuming protein after a workout can help promote muscle growth and speed up recovery.

Enzyme and hormone production: Proteins are involved in the production of enzymes and hormones that are necessary for regulating many bodily processes.

Immune system function: Some proteins, such as antibodies, are important for a healthy immune system. They help the body fight off infections and diseases.

Transport and storage of nutrients: Proteins are involved in the transport and storage of nutrients such as vitamins and minerals throughout the body.

Energy production: Protein can be broken down into amino acids, which can be used for energy production when carbohydrates and fats are not available.

Skin, hair, and nail health: Proteins such as collagen are important for the health of skin, hair, and nails.

It is important to consume enough protein in your diet to support these functions. The recommended daily intake of protein varies depending on factors such as age, gender, and physical activity level. In general, adults should aim to consume at least 0.8 grams of protein per kilogram of body weight per day.

What Happens If You Eat ZERO Carbs and Sugar for 1 Week?

The Easiest Way to Get Lean (From 30% to 10% Body Fat)

7 Best Exercises for a Stronger Back

Read this article:
How to Use Protein Powder to Build Muscle and Lose Fat - BOXROX

Apr 25

The Best Way to Get a Six Pack Even Faster – BOXROX

Want to improve your abs and build a stronger core? Check out these helpful and fast tips.

Having strong abdominal muscles, or abs, can bring a variety of benefits to your body and overall health. Here are some of the key benefits:

Improved posture: Strong abs help to support your spine and pelvis, which can improve your posture and reduce the risk of lower back pain.

Increased core stability: A strong core helps to stabilize your body during movement, whether its during sports activities or everyday tasks like carrying groceries or lifting a child.

Better athletic performance: Strong abs can improve your athletic performance by providing a stable foundation for movement and transferring power between your upper and lower body.

Reduced risk of injury: A strong core can help to prevent injuries by reducing the load on your joints and improving your ability to maintain proper form during exercise.

Improved balance: Strong abs can improve your balance and coordination, which is particularly important as you age and your risk of falling increases.

Enhanced breathing: Strong abs can improve your breathing by increasing your lung capacity and improving your ability to breathe deeply.

Improved appearance: Strong abs can also improve your appearance by helping to flatten your stomach and create a more defined waistline.

Having strong abs can bring a wide range of benefits to your body and overall health, from improved posture and athletic performance to reduced risk of injury and enhanced breathing.

Dr. Mike Diamonds is a popular fitness YouTuber who creates videos about fitness, nutrition, and lifestyle. He has a Doctor of Chiropractic degree and uses his expertise in chiropractic care, sports medicine, and nutrition to provide advice on how to build muscle, lose weight, and improve overall health.

The core muscles are a group of muscles located in the abdomen, back, and pelvis that work together to stabilize the spine, pelvis, and hips during movement. The core muscles include:

Rectus Abdominis: The rectus abdominis, commonly known as the six-pack, is a long muscle that runs vertically along the front of the abdomen.

Transverse Abdominis: The transverse abdominis is a deep muscle located beneath the rectus abdominis that helps to stabilize the spine and pelvis.

Internal Obliques: The internal obliques are located on either side of the rectus abdominis and help to rotate the trunk and stabilize the spine.

External Obliques: The external obliques are located on either side of the rectus abdominis and help to rotate the trunk and stabilize the spine.

Erector Spinae: The erector spinae is a group of muscles located on either side of the spine that help to maintain an upright posture and assist with spinal extension.

Multifidus: The multifidus is a deep muscle located on either side of the spine that helps to stabilize the spine and assist with spinal extension, rotation, and lateral flexion.

Gluteus Maximus: The gluteus maximus is the largest muscle in the body and is located in the buttocks. It helps to stabilize the pelvis and hips and assists with hip extension.

Pelvic Floor Muscles: The pelvic floor muscles are located at the bottom of the pelvis and help to support the pelvic organs, maintain bladder and bowel control, and assist with sexual function.

The core muscles play an important role in maintaining proper posture, supporting the spine and pelvis during movement, and preventing injury. Strengthening these muscles through targeted exercises can improve overall stability, balance, and mobility.

The number of reps and sets that is best for building muscle depends on several factors, including your fitness level, training experience, and goals. However, here are some general guidelines to consider:

Reps: To build muscle, its generally recommended to perform 8-12 reps per set. This range of reps is often referred to as the hypertrophy range and has been shown to be effective for increasing muscle size and strength.

Sets: Its recommended to perform 3-4 sets per exercise to maximize muscle growth. However, the total number of sets you perform in a workout will depend on the number of exercises you perform and the amount of time you have available for your workout.

Rest Periods: The amount of rest you take between sets can also affect muscle growth. Its recommended to take 1-2 minutes of rest between sets to allow your muscles to recover and perform at their best.

Progressive Overload: To continue building muscle over time, its important to gradually increase the weight or resistance you are lifting. This is known as progressive overload and can be achieved by increasing the weight, reps, sets, or decreasing rest periods over time.

Variety: Its also important to vary your exercises and rep ranges to prevent plateaus and continue making progress.

Its important to note that there is no one-size-fits-all approach to building muscle, and individual results may vary based on several factors.

Working with a qualified personal trainer or fitness professional can help you develop a customized workout plan that is tailored to your individual goals and needs.

Protein is an essential nutrient that plays a crucial role in muscle growth and repair. When you exercise, your muscles experience tiny tears or damage, and consuming protein helps to repair and rebuild these muscles. Here are some key ways that protein supports muscle growth:

Aids in Muscle Protein Synthesis: Protein is made up of amino acids, which are the building blocks of muscle. When you consume protein, your body breaks it down into amino acids and uses them to repair and rebuild muscle tissue. This process is known as muscle protein synthesis, and consuming protein is essential to support this process.

Helps to Preserve Lean Muscle Mass: Consuming protein can help to preserve lean muscle mass, which is particularly important during weight loss or periods of calorie restriction. When you are in a calorie deficit, your body may begin to break down muscle tissue for energy. Consuming enough protein can help to minimize muscle loss and preserve lean muscle mass.

Provides Energy for Workouts: Protein can also provide energy for workouts. While carbohydrates are the primary source of energy for high-intensity exercise, consuming protein can help to support endurance and improve recovery after workouts.

Increases Satiety: Protein is more satiating than carbohydrates or fat, meaning that it can help you feel full and satisfied for longer periods of time. This can help to prevent overeating and support weight loss goals.

Consuming enough protein is essential to support muscle growth, repair, and maintenance.

The amount of protein you need will depend on several factors, including your age, gender, body weight, and activity level. Its generally recommended to consume at least 0.8 grams of protein per kilogram of body weight per day, and athletes or those looking to build muscle may require higher amounts.

What Happens If You Eat ZERO Carbs and Sugar for 1 Week?

The Easiest Way to Get Lean (From 30% to 10% Body Fat)

7 Best Exercises for a Stronger Back

See the original post here:
The Best Way to Get a Six Pack Even Faster - BOXROX

Apr 17

13 Tips To Lose 10 Pounds Quickly – Weight Loss – Eat This, Not That

Weight loss doesn't have to be a grueling process. Finding the right tips and tricks that work best for you and your body can easily help you melt excess weight right off. That's why we chatted with the experts who share their best-kept tips to lose 10 pounds quickly. Add them to your routine, and get excited as the scale starts to move in your favor!

Reaching your ideal weight shouldn't revolve around a specific "program" or "diet." Rather, it should be an attainable lifestyle with solid eating habits, healthy ways to manage stress, and regular exercise, the Centers for Disease Control and Prevention (CDC) explains. Individuals who are steady with their weight lossefforts (losing around one to two pounds each week) are at a greater chance of not putting the weight back on.

Now without further delay, if you're in need of some weight loss inspiration to get you going on your journey, let's get into the best tips to lose 10 pounds quickly. And next, don't miss 6 Tips for Women To Lose Belly Fat & Keep It Off.

Black, green, and oolong teas all have the amino acid theanine, which promotes relaxation and alertness, The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, members of our Medical Expert Board, explain. This can help you avoid the urge to overeat or binge, which is typically associated with emotional eating or stress.

"Both iced tea and warm tea will do the trick, however warm tea is soothing and can help to calm nerves since the heat prevents guzzling, adding to the calming ritual. And the liquid in both cold and warm tea will help to take the edge off hunger," The Nutrition Twins add.

Taking 10 deep breaths before meals can activate your body's "relaxation" (or parasympathetic) system. This will help you make smarter decisions about what you put into your body, eat slower, digest food more efficiently, and know when it's best to stop eating. "Ultimately, [this] helps your body work more efficiently," The Nutrition Twins say. "When the body is functioning optimally, the metabolism works more efficiently and weight loss is easier."

So inhale through your nose as you count to four, keep the air in your lungs as you count to seven, and then gradually exhale through your mouth as you count to eight.

RELATED: 15 Ways To Lose Weight & Keep It Off After 40

Let's be honest: Is there anything better than enjoying a handful of tasty peanuts 30 minutes before a meal? The best part is, this salty, crunchy indulgence supports your weight loss efforts. "You'll pack in more protein than any other nut (seven grams per serving), a good source of fiber and good fat, more than 30 essential vitamins and minerals, and reap weight loss benefits," The Nutrition Twins tell us. "Peanuts also happen to be highly accessible, affordable, and shelf-stable, all important factors in creating a healthy diet for the long term that is sustainable for nearly all lifestyles."

Research published in Nutrients discovered that kicking off two meals per day with lightly salted peanuts can help you lose weight. The study participants who consumed peanuts dropped 14.78 pounds (even though they had 400 more calories daily by eating peanuts), while individuals in the control group dropped 14.52 pounds.

"Our study found that peanuts, which are high in healthy unsaturated fats, can actually aid weight loss. Peanuts are often avoided when people are trying to lose weight because they believe peanuts contain too many calories. However, peanuts actually have a high satiety value, meaning they keep you feeling fuller longer and that can be really helpful for those on a weight loss diet," Kristina Petersen, assistant research professor in Texas Tech's Department of Nutritional Sciences, stated in a press release.

If you want to lose 10 pounds quickly, a smart habit to get into is draining the excess sauce from your takeout orders. "Whether you've ordered Pad Thai, General Tsao's Chicken, or Penne al Vodka, the sauce can be a high-calorie doozy, and the longer it sits in it the take-out container, the more likely to be absorbed into the food," The Nutrition Twins explain.

So, what to do? Right when you receive your food, plate it, and keep the extra sauce in the takeout container! "You'll still get all the flavor but spare your waistline and the greasy mouthfeel from all of the calorie-laden extra sauce," The Nutrition Twins add.

Protein is king when the goal is weight loss. Why? It can accelerate your weight loss efforts by decreasing cravings, curbing your appetite, and bumping up your body's potential to burn fat, Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, tells Eat This, Not That! Mitri recommends adding one to two protein sources to your meals. You can easily do so by including poultry, meat, tofu, Greek yogurt, or mixed nuts in your next dish.6254a4d1642c605c54bf1cab17d50f1e

"Fiber is found in plant foods and travels through your body undigested. Including adequate fiber in your diet helps slow down digestion, and provides bulk and a sense of fullness, which can help you shed weight," Mitri explains. Your goal should be to consume 25 grams of high-fiber foods daily. Examples include quinoa, oats, bran, and fresh fruits and veggies.

RELATED: 10 Habits That Destroy Your Weight Loss Progress After 50

Cheese, whole milk, butter, sour cream, and ranch dressing all come with extra unnecessary calories. If you cut cheese in half when whipping up a tasty casserole, burrito, or omelet; ask for a restaurant to go "light on the cheese" when ordering out; and only use half the milk you normally would in your coffee, you will see a major difference when you step on the scale.

"Try nutritional yeast or chopped olives for extra flavor instead of cheese, low-fat yogurt instead of sour cream, unsweetened almond milk rather than cream in coffee, and avocado instead of cheese on salads for a creamy texture," The Nutrition Twins suggest.

"In my practice, I see that most of my clients aren't aware of how much they're eating," Mitri tells us. "By writing it down in a food journal or App (such as MyFitnessPal), you are able to see where your intake is at, so you can focus on the areas you need to improve on for weight loss success."

Stepping up your cardio game plays an integral role in weight loss. "When compared to other exercise styles such as weight training, cardio is found to produce faster weight loss results," Mitri says. "In particular, high-intensity interval training (HIIT) is one style of cardio that has been studied for its weight loss benefits." So the next time you hit the gym, consider checking out a HIIT-style workout class or consult with a personal trainer who can help you design your own routine.

RELATED: Drop 10 Pounds With This Fat-Melting Floor Workout

"Volume eating involves choosing foods high in volume and lower in calories, which typically have a high water and fiber content," Mitri explains. Volume eating can be beneficial for your weight loss efforts because it keeps you full while naturally consuming a lower amount of calories. Examples of high-volume foods include fruits (berries and watermelon), veggies (leafy greens and cucumbers), and grains (brown rice and oats).

Dieting with an "all or nothing" mentality is a surefire way to derail your efforts. Instead, celebrate the progress you're making rather than trying to make everything perfect. "For example, maybe you are eating more vegetables, or are lifting heavier than you did yesterday. Studies show us that consistent effort, rather than perfectionism, is what leads to sustainable weight loss," Mitri says.

It's prime time to start following the veggie half-plate rule. It goes a little something like this: Half of your plate should be filled with steamed vegetables. You can flavor them with lemon, spices, and herbsnot butter or oil. Consume your veggies first. This will help fill you up on a low-calorie food that's chock-full of fiber. "As you eat the heavier items, you likely won't even be able to eat everything on your plate, so you'll cut down significantly on the calories you consume, without even making much effort," The Nutrition Twins explain.

Right when you wake up, make it a habit to get your fill of H2O. "Drinking water remains one of the most important parts of a healthy weight loss plan," Mitri explains. "You can easily up your water intake by drinking a glass of water as soon as you wake up. Keep an eight-ounce glass or water bottle on your nightstand, and drink it right in the morning. Beginning your day with water rather than coffee first thing helps you start your day right."

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13 Tips To Lose 10 Pounds Quickly - Weight Loss - Eat This, Not That

Apr 17

Dr Michael Mosley’s tips on how to lose weight in winter – Sydney Morning Herald

Reframing the way we think about healthy foods can help us manage our physical and mental health through the cooler months ahead, the TV presenter and 5:2 guy says.

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Pleasure might not be something many of us associate with weight loss or healthy foods but theres no reason it cant be, says Dr Michael Mosley.

In fact, the enjoyment of cooking and eating is central to good health, says the British television presenter and 5:2 guy, who is visiting Australia for a series of live shows and to work on a new series for SBS called Australias Sleep Revolution.

Food thats good for our body also tends to be good for our brain, and while it may seem counterintuitive, many people feel better rather than worse a few days into a new eating regime, Mosley says.

People are often surprised, says Mosley, whose Fast 800 program promotes weight loss through intermittent fasting and an energy-controlled food plan.

They stop feeling hungry and notice a lift in mood rather than what you might think about going on a diet, which is feeling hungry and miserable all the time.

Here are his top 10 tips for the cooler months ahead.

One of the biggest mistakes people make in winter is to give into the idea of wintry cravings, says Mosley.

Increasing evidence shows these so-called comfort foods can be anything but, ultimately leading to poorer mental health.

Its cold, its miserable [we have] a tendency to think, well, itll make me feel better if I have that doughnut, he says.

Try to resist it because it all adds up. These comfort foods dont really provide long-term comfort. Although it gives you a temporary dopamine lift when you eat junk food, in the long term it can lead to depression and anxiety.

Mosley is a fan of easy, accessible Mediterranean recipes rich in vegetables, oily fish, olive oil and nuts.

They need to be super healthy, full of nutrients, but also super tasty and easy to prepare, he says.

Anything thats quick and affordable will be ultimately more sustainable, as will flexible dishes that can be adapted for other family members who might want to eat different portions or sides.

What were really trying to do is teach long-term habits. So when you come off the diet you have a whole range of recipes and menus that you can call on.

Staying active over cooler months is important but relying on willpower alone is often tricky, Mosley says.

Rather than trying to squeeze dedicated gym time into an already overpacked schedule, try working exercise into your existing routine and habits, say with a few squats and push-ups first thing in the morning or by doing whatever naturally motivates you and fits into your day.

Dont be afraid of going out in all weathers, Mosley says.

Theres an expression in England that theres no such thing as bad weather, only bad clothes, so embrace the light and embrace the rain.

Heading outdoors in winter can help you literally lighten up, especially if you bring a friend or two, Mosley says.

Theres increasing evidence of the impact of light on mood, he says.

Another thing we know is one of our greatest sources of happiness is meeting up with friends. Even incidental short meetings can really boost your mood and going or a walk is a perfect excuse.

Also, in winter you have a tendency to meet people indoors and that means youre going to be sharing more bugs, whereas when youre outdoors there are fewer germs floating around than when youre crowded into a small space.

Genetics and family cooking preferences can influence weight gain, but its possible to shift your palate and microbiome by making healthier food choices, Mosley says.

Increasing the amount of fibre in your diet and eating more fermented foods can help reduce cravings for treats such as chocolate, for example.

It seems to be that part of these cravings come from your gut bacteria, and you can change them by changing what you eat, Mosley says.

Sometimes a stricter approach may be necessary, however.

I will never crave broccoli in the same way I crave chocolate, to be frank, so I find the best way of coping with that is just keeping it out of the house, he says.

Cravings for carb-heavy foods seem to be linked to a few specific factors, Mosley says.

Lack of light is the first another good reason to step outside. Poor second is sleep. We know after a bad nights sleep you eat on average 300-400 more calories and its specifically carbs we seem to seek and give us a lift there, he says.

Finally, fibre seems to play an important role. If you can improve the fibre contents of your diet then theres some evidence that will reduce your carb cravings.

Gut health is all about making sure youre eating lots of different sorts of fibres, Mosley says.

That means eating a wide variety of fruits and vegetables, and throwing in extra herbs wherever possible.

If fresh produce is in short supply over winter, head to the freezer section of your supermarket to load up on snap-frozen ingredients, which are often just as good as or even better than fresh.

In winter sometimes fresh fruit and veg is more limited and more expensive but dont be afraid of the frozen stuff its just as healthy, Mosley says.

When it comes to cooking, Mosleys wife Dr Clare Bailey suggests skipping the usual stodgy winter dishes for healthier options that are just as satisfying.

Spiralised zucchini is a good swap for spaghetti, for example, or you can mix them together for a lighter pasta dish with extra veg.

Mashed cauliflower works wonderfully on top of a shepherds pie instead of the usual potato or try celeriac for a high-fibre, lower-carb option in place of your usual mashed potato or chips.

If youre craving lasagne, try blanched cabbage leaves or sliced zucchini in place of pasta sheets, or try just using a single lasagne sheet just enough to keep the kids happy, says Bailey, who co-authored The Fast 800 Easy cookbook.

I will never crave broccoli in the same way I crave chocolate to be frank, so I find the best way of coping with that is just keeping it out of the house.

Or simply serve a smaller portion of your usual recipe alongside salad or vegetables.

The couple are also big fans of pulses come wintertime, especially dahl and other legume dishes.

Beans and lentils hugely benefit from having lots and lots of olive oil added to them, Bailey says.

Or make your own baked beans with a tin of mixed beans and tinned tomatoes its super easy.

If youre hoping to lose weight quickly, then alcohol and sweet treats arent the best idea in the short term, Mosley says.

Not only do they contain extra energy, but in the case of alcohol, you can become disinhibited and end up reaching for a bowl of chips or snacks.

If youre looking at more gradual weight loss or just a healthier way of life, however, then the occasional glass of red wine or home-cooked treat is usually fine, Mosley says.

Nobodys ever going to give up chocolate entirely, but its much better if you make your own [cake or dessert] because then you know what goes into it, he says.

Its a similar story for processed food: Life is busy and if youre on the road or stuff is happening, try to minimise it rather than say Im never going to eat it again.

Healthy habits and good intentions can easily become unstuck by sickness, stress or just everyday life, so you need a few tricks to keep yourself on track, Mosley says.

Meal planning is key, as is picking a sustainable diet that suits your temperament and lifestyle, whether its low-carb or low-calorie, or a version of time-restricted eating and intermittent fasting, where you either fast or limit food for a set period such as early evening to late morning or on certain days of the week.

Mosley also recommends setting yourself specific health-related or weight-loss goals and making them as detailed as possible for example, a certain number of steps per day, or reducing your blood pressure or waist measurement.

Then keep yourself accountable by actually measuring yourself against them, or even sharing them with friends and family.

For people in middle age or with a family history of diabetes, Mosley suggests buying a blood pressure monitor and a blood sugar monitor so you can easily test yourself.

Stand on the scales once a week, or do as Mosley does and keep track of any creeping weight gain with a tight belt, which gives you instant feedback on how your body is changing.

Individual goals need to be specific, they need to be measurable and they need to be achievable, Mosley says.

Theres no point in saying Im going to run a marathon if you know youre never going to run a marathon.

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Dr Michael Mosley's tips on how to lose weight in winter - Sydney Morning Herald

Apr 17

Im a PT heres the exercises that are a waste of time if you want to lose weight for your holiday… – The US Sun

WHEN it comes to weight loss, calories in versus calories out, is the underlying equation you need to take into consideration.

Consume more calories than you burn over time, and you will gain weight; burn more calories than you consume over time and youll lose it.



Exercise can help accelerate your weight loss however, as it contributes to a calorie deficit.

But whats hot and whats not when it comes to exercising for a speedier weight loss - especially if you're trying to get in shape before hitting the beach this summer?

David Wiener, a personal trainer and training and nutrition specialist at Freeletics explains that if you're wanting to take up exercise for the sole purpose of losing weight, there are certain exercises you can and possibly should try to avoid.

He does warn though that its important to lose weight safely, aiming to lose no more than 1 to 2lbs a week.

He says: Hopefully, when you start exercising and experience all of the wonderful benefits and improvements in your physical and mental health, you will be exercising for more than just weight loss!

Heres what to swerve if you want to lose weight, pronto

Yoga is a fantastic form of exercise and beneficial as part of your fitness regime, however, if you want to lose weight, it isnt an exercise which will help you towards your goal, says David.

Of course, any physical exercise will help burn calories and fat burn, but generally yoga is a calm, soothing exercise, and will not burn lots of calories.

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Yoga involves slow, controlled movements and rhythmic breathing, which encourages better posture, mobility and preserving your joints.

While these kinds of exercises should absolutely be incorporated into any fitness regime, they arent the best choice for burning calories.

An intense form of exercise, CrossFit has exploded onto the fitness scene thanks to its mix of strength and conditioning exercises.

CrossFit essentially involves functional movements done at a high intensity.

Although David says CrossFit is an intensive form of exercise which can help get you into shape and improve your health, if youre completely new to exercise and want to simply lose weight, CrossFit may be a bit too intense.

It could result in injuries and this could set you back.

He says: CrossFit is an intensive workout which is performance-focused and something you may want to work towards as you get fitter.

Opting for more moderate-paced exercise will help, alongside a nutritious diet.

Jogging is a fantastic exercise to help burn calories, burn fat, and keep fit.

However, you need to be advanced enough in your running to make it a beneficial exercise for weight loss, says David.

New to fitness? Opt for walking instead which is much more low impact and suitable for beginners.

Aim to walk as much as possible throughout the day, getting steps in whenever and wherever you can to burn maximum calories, boost energy levels, burn fat and enhance your metabolism.

Boost your walk by alternating the pace - for example alternate walking at a steady pace, with walking fast or on a steep incline.

Despite what you may think, or have been told, you cant choose where weight will be lost from, says David.

So, if you want slimmer legs, engaging in lower body strengthening exercises will not make your legs lose weight, but rather target your leg muscles and tone them instead.

If you have a high body fat percentage however, you wont see any results as the muscle is covered by a layer of fat.

If you want to lose weight, focus on cardio training and eating healthily to lose overall body fat, otherwise you wont be able to see the definition of your muscles.

Of course, cardio workouts such as biking, swimming and running, will burn calories, but David says there is a possibility you may be doing too much, which will actually slow your progress down.

If you do too much cardiovascular exercise, you can contribute to losing muscle mass, which is detrimental to your health and weight loss regime.

Losing muscle mass can slow down your metabolism, which in turn can make fat burning much more difficult.

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Im a PT heres the exercises that are a waste of time if you want to lose weight for your holiday... - The US Sun

Apr 17

Gregg Wallace, 58, steps out for a spot of Italian lunch with his wife Anne-Marie, 36, in Venice – Daily Mail

Gregg Wallace looked relaxed while enjoying a spot of Italian lunch with his wife Anne-Marie Sterpini on their romantic getaway trip to Venice.

MasterChef presenter Gregg, 58, and Anne-Marie, 36, sipped on a coffee as they dined al fresco on Sunday all while taking in the sights and sounds of the historical city.

Gregg in particular looked like he was really embracing the relaxed holiday mode as he happily puffed on his cigar as the pair stopped at a local cafe.

While having a wander about the Italian city Gregg and Anne-Marie couldn't keep their hands off each other as they held hands and wrapped their arms around one another.

The broadcaster opted for a pale blue checkered shirt and a pair of dark denim blue jeans, adding a black topcoat.

He kept a low profile in the smart-casual ensemble as he added a navy blue Boss baseball cap and slipped into a pair of navy blue leather sneakers with white soles.

Anne-Marie, who is 22 years his junior, matched her loved one in a baby blue shirt but instead went for beige smart trousers.

The raven-haired beauty wrapped up with a light beige trench coat which featured a tie waist.

To accessorise she wore a silver circular pendant necklace as well as a pair of black cat-eyed sunglasses.

The couple made sure to capture a few moments of their special trip away by taking a selfie beside the canal.

It comes after Gregg claimedhis younger wife Anne-MarieSterpini has 'revolutionised' his life and is the reason behind his five stone weight loss.

TheMasterChef presenter revealed that the 22-year age gap between himself and Anne-Marie spurred him on to lose weight and get in shape.

Gregg and Anne-Marie share their son Sid, three, and the former green grocer said that he 'wants to be there' for his family in the future.

Appearing on Wednesday's episode of Good Morning Britain, Gregg said:'That young woman has revolutionised my life, there's a 22-year age gap, we have been together ten years and have a son, Sid, and I want to be there for them.'

Revealing his tips for dropping the pounds, Gregg explained: 'Don't go on a diet, don't do something that's hard. Eat three healthy meals per day, reduce the takeaways, reduce the snacking.'

'For too many of us food is happening by accident, they haven't planned their dinner, they look in their fridge, they order a takeaway.

'I have never calorie counted, the three horsemen of the "get fat apocalypse" are, snacking, takeaways and booze.'

Gregg has talked publicly about his health and fitness journey and previously revealed he tried quick fix diets before ditching junk food for good.

Herevealed in June that he decided to lose weight to 'look better' on TV but is now continuing his fitness journey to see if he can have 'the body of a 20-year-old'.

He impressively shed five stone after ditching fast food, cooking at home more and exercising regularly.

Speaking about his weight loss, Gregg admitted he 'wasn't happy' when he weighed more than 16stone and said he tried 'every' fad diet and 'short-term' fix but nothing worked.

He admitted his motivation to lose weight was to 'look better' on the television but said he is now challenging himself to see if he is able to get as fit as a 20-year-old.

'My motivation at the start was, 'I just want to look better on the telly',' he told The Sun.

'But now it's, "How fit can I actually get? Can I actually have the body of a 20-year-old at 60?".'

He also said he feels more 'attractive' and happier after his fitness journey and said his confidence has helped his marriage to his wife Anne-Marie, who he tied the knot with in 2016.

'I feel more attractive, I'm nicer to be around and, let's be honest, my wife Anna is 22 years younger than me and while I can't change my age, at least I can change what I look like,' he added.

He said his slimmer frame has also helped him be a better father to his three-year-old son Syd, saying he is glad he is fit enough to play with his son, as he admitted he gets 'judged' as an older father.

Gregg, who is 5ft 8in and weighed 16st 7lb at his heaviest, said he tried to lose weight quickly but felt 'hungry and miserable' all the time when he tried fad diets.

Thebroadcaster, who has launched a fitness platformShowMe.Fit, said he managed to lose more than four stone by weaning himself off fast food, exercising and cooking healthy meals at home.

Gregg first decided to change his lifestyle after he was told by his doctor that his weight could give him a heart attack back in 2017.

Now, Gregg frequently posts topless photographs showing off his toned physique to his Instagram page and said he has no plans to stop sharing the snaps.

Gregg said he likes to chart his fitness success by sharing pictures of his figure with his fans, saying he is proud of how he looks and that he is no longer scared of his health and ageing.

The media personality said he keeps the weight off by eating healthily and having regular sessions with a personal trainer, which include chin-ups, bench presses and hundreds ofpress-ups.

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Gregg Wallace, 58, steps out for a spot of Italian lunch with his wife Anne-Marie, 36, in Venice - Daily Mail

Apr 17

Man died months after coming home from football because he felt unwell – Liverpool Echo

A man was determined to help the fight against cancer after losing his older brother to leukaemia.

Tommy Stocks, from Halewood, had four younger brothers who admired him like he was much older than he was, according to one brother Joe, who said: "We were four lads, all close in age growing up. My dad was a footballer and a runner, so we naturally fell into that. Most of us have been in and out of clubs, my older brother played for Liverpool for years."

Joe, 32, rattled off his brother's achievements as a Liverpool cross country champion and playing for Liverpool as a teen until the club let him go when was 18. He kept playing for other clubs, but lost his way with sports, which Joe puts down in part to the heartache of being released by the club.

READ MORE: Paul O'Grady's cause of death confirmed after dying suddenly at home

His family would face their own heartache soon after. Joe said: "It was just one of them freak things. He was 22, playing footie one day and he just felt sick and tired, like he couldn't run anymore. He came home and he was just like, 'I feel terrible me'. He must have just thought he had a bug or something, and it wouldn't go.

"I remember one day he woke up and his gums were bleeding. That's one of the big signs of leukaemia. He went to the doctors and that was it then, he was in and diagnosed. It was scary like, but it was quite quick from that. He had the most aggressive one too. It was caught early, but it was the worst one to get."

Chemotherapy pushed the cancer into remission. But after six months it was back and Tommy had to go through the process again. He went to the Clatterbridge Cancer Centre for radiotherapy and had a bone marrow transplant.

Joe, now 32, said: "We were trying everything and then just before Christmas 2014, we found out it was back. It was a horrible time because it was kind of like, 'There's nothing we can do'. He was only 26. One the 15th of December he was given six months to live.

"The cancer was so aggressive he died three weeks later. It seems a long time ago, it was nine years ago, but it literally seems like two years ago. At the time I was 22, so a bit of a kid myself. I was more shell-shocked than anything else. I didn't really talk about it much.

"I wasn't in denial about it, I just didn't feel comfortable opening up about it. I kind of kept everything to myself. It's probably only in the last couple years I can actually talk about it."

He added: "Before my brother, I didn't have anyone in the family who'd had cancer. No one that close to me where it hits home and hurts a lot. So, if the topic came up, I probably wouldn't think much about it. It's not until you lose a loved one that it really hits home and you can understand the need to do something about it."

Tommy's leukaemia likely couldn't have been prevented, but roughly one in four cancer cases in the UK can be, according to Cancer Research UK. That's more than 135,000 people diagnosed with a preventable cancer each year.

For some of the most common preventable cancers - including bowel, breast and pancreatic cancers - keeping active and maintaining a healthy weight are two of the best ways to reduce your risk of developing them, according to the NHS.

Reducing this risk is just as important as early diagnosis when it comes to tackling cancer, according Cheshire and Merseyside Cancer Alliance (CMCA). The NHS organisation is funding roughly 30 grassroots projects across Knowsley, Halton and Warrington to raise awareness of cancer, its symptoms and risk factors as part of its Early Diagnosis Community Engagement programme.

One of these is run by Joe and his Apollo Sports Club, based in Knowsley, where nearly three in four adults were overweight or obese in the year ending March 2021. Around 50 people play sports ranging from football to badminton and basketball at each of the free, three-hour sessions aimed at kids and parents at Halewood Leisure Centre.

Joe, a dad himself, said: "At first we thought it was just about spreading awareness of check-ups, but the more you look into it, you realise Knowsley has an obesity crisis. This then leads to a lot more types of cancer and a lot more chances of getting cancer, so you've got to look at preventative measures.

"A lot of children don't engage in sports simply because their parents don't. If your parents are sitting at home eating chippies every night and not moving, then the kids are probably going to follow in the same footsteps. This programme gives a bit of encouragement and a bit of confidence to the parents.

"If you haven't done sports for 20 years, well come and have a game of badminton with your child, come and have a game of table tennis or dodgeball. Engage with them and then the kids will see you're loving it, then they're going to want to do it."

Moray Hayman, a CMCA project manager who leads the programme, said: "This initiative seeks to support local communities to reduce their risk of dying from cancer, by improving community understanding and awareness of signs and symptoms of cancer and encouraging appropriate health-seeking behaviour.

"We are also encouraging more people who experience cancer to be supported to achieve emotional wellbeing and to reduce stigma and discrimination relating to cancer diagnosis.

"By working with voluntary, community and social enterprise organisations, the scheme focuses on improving knowledge of the signs and symptoms of cancer within local communities, encouraging more people to go for NHS screening when they are invited and to reduce inequalities in access to high-quality cancer treatment."

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Man died months after coming home from football because he felt unwell - Liverpool Echo

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