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Sep 26

Gallstones: What they are, how to prevent them – Morton Times-News

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Gallstones are hardened deposits of digestive fluid that can form in your gallbladder, an organ on the right side of your abdomen that holds bile to be released into your small intestine.

Gallstones range in size from as small as a grain of sand to as large as a golf ball, according to the Mayo Clinic. Some people develop just one gallstone, while others develop many gallstones at the same time.

People who develop gallstones and experience symptoms (caused when gallstones lodge in a duct, resulting in a blockage) often require surgery to remove them. Those without symptoms, however, usually dont require treatment.

Symptoms include:

Sudden and rapidly intensifying pain in the upper right portion of your abdomen and/or the center of your abdomen, just below your breastbone Back pain between your shoulder blades Pain in your right shoulder Nausea or vomitingPain associated with gallstones can last several minutes to a few hours.See a doctor if you experience pain so intense that you cant sit still or find a comfortable position, yellowing of your skin and the whites of your eyes (jaundice), or high fever with chills.Possible causes of gallstones: Your bile contains too much cholesterol. Normally, your bile contains enough chemicals to dissolve the cholesterol excreted by your liver. Your bile contains too much bilirubin, a chemical produced when your body breaks down red blood cells. Certain conditions cause your liver to make too much bilirubin, including cirrhosis, biliary tract infections and certain blood disorders. Your gallbladder doesnt empty correctly. Possible risk factors: Being female Being 40 or older Being a Native American Being a Mexican American Being overweight or obese Being sedentary Being pregnant Eating a high-fat diet Eating a high-cholesterol diet Eating a low-fiber diet Having a family history of gallstones Having diabetes Having certain blood disorders, such as sickle cell anemia or leukemia Losing weight very quickly Taking medications that contain estrogen, such as oral contraceptives or hormone therapy drugs Having liver diseaseTo reduce risk of gallstones: Dont skip meals or fast. Try to stick to your usual meal times each day. Lose weight gradually, a maximum of 1-2 pounds per week. Eat more high-fiber foods, such as fruits, vegetables and whole grains. Maintain a healthy weight.

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Gallstones: What they are, how to prevent them - Morton Times-News


Sep 25

Struggling To Lose Weight? This MD Says Knowing Your "Weight Loss Type" Will Help – mindbodygreen.com

For all types, if you're struggling to lose weight, I often recommend omitting both gluten and dairy, as these foods can be inflammatory.

Anti-inflammatory foods are also important for promoting hormone balance and digestive function, especially for Warriors, Anchors, and Trailblazers. Begin by omitting sensitivities and incorporating more anti-inflammatory foods and spices, such as turmeric, ginger, blueberries, pineapple, and celery.

Protein is key for Anchors to support adrenal function, while Protector types may want to limit their intake of red meat in favor of more easily digested proteins.

You'll want to omit sugar, refined carbohydrates, and alcohol if you're a type who struggles with Candida overgrowth, most commonly Anchors and Protectors. This type of yeast overgrowth can cause bloating, fatigue, joint pain, and weight gainbut it's often a latent infection overlooked at most doctors' visits.

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Struggling To Lose Weight? This MD Says Knowing Your "Weight Loss Type" Will Help - mindbodygreen.com


Sep 25

Gallstones: What they are, how to prevent them – Sault Ste. Marie Evening News

More Content Now

ThursdaySep24,2020at12:01AM

Gallstones are hardened deposits of digestive fluid that can form in your gallbladder, an organ on the right side of your abdomen that holds bile to be released into your small intestine.

Gallstones range in size from as small as a grain of sand to as large as a golf ball, according to the Mayo Clinic. Some people develop just one gallstone, while others develop many gallstones at the same time.

People who develop gallstones and experience symptoms (caused when gallstones lodge in a duct, resulting in a blockage) often require surgery to remove them. Those without symptoms, however, usually dont require treatment.

Symptoms include:

Sudden and rapidly intensifying pain in the upper right portion of your abdomen and/or the center of your abdomen, just below your breastbone Back pain between your shoulder blades Pain in your right shoulder Nausea or vomitingPain associated with gallstones can last several minutes to a few hours.See a doctor if you experience pain so intense that you cant sit still or find a comfortable position, yellowing of your skin and the whites of your eyes (jaundice), or high fever with chills.Possible causes of gallstones: Your bile contains too much cholesterol. Normally, your bile contains enough chemicals to dissolve the cholesterol excreted by your liver. Your bile contains too much bilirubin, a chemical produced when your body breaks down red blood cells. Certain conditions cause your liver to make too much bilirubin, including cirrhosis, biliary tract infections and certain blood disorders. Your gallbladder doesnt empty correctly. Possible risk factors: Being female Being 40 or older Being a Native American Being a Mexican American Being overweight or obese Being sedentary Being pregnant Eating a high-fat diet Eating a high-cholesterol diet Eating a low-fiber diet Having a family history of gallstones Having diabetes Having certain blood disorders, such as sickle cell anemia or leukemia Losing weight very quickly Taking medications that contain estrogen, such as oral contraceptives or hormone therapy drugs Having liver diseaseTo reduce risk of gallstones: Dont skip meals or fast. Try to stick to your usual meal times each day. Lose weight gradually, a maximum of 1-2 pounds per week. Eat more high-fiber foods, such as fruits, vegetables and whole grains. Maintain a healthy weight.

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Gallstones: What they are, how to prevent them - Sault Ste. Marie Evening News


Sep 21

Kathy Hilton reportedly in talks to join ‘Housewives’ – Wonderwall

Candace Cameron Bure isn't about to apologize for posting an Instagram picture last week thatsome of her followers found controversial. In fact, she loves that the picture which she dubbed "spicy" stirred the pot.

On Sept. 11, the "Fuller House" star posted similar images with Valeri Bure, her husband of 24 years. One image showed Val sweetly kissing his wife as they stood on a bridge. In the second photo, taken on the same bridge, Val's hand cups one of Candace's breasts as she grins.

"Sweet and spicy," the actress captioned the dueling photos. "24 years and counting."

Some of Candace's fanbase, which she acknowledges is largely conservative, were critical of the image, dubbing it "inappropriate," among other things one person even wrote that "the devil loves it."

"I love the fact that so many people had an opinion on it. It made me laugh because I wasn't trying to make a statement," she told Fox News of the backlash. "This is just how my husband and I are. You know, we adore each other and we still have fun and we're spicy together."

She added, "We have a playful, loving marriage and I think that's why we're still married 24 years later. But I did respond because I always get bummed out when people have been married for so long and then I feel like the joke is always like, 'Oh, we're married so that means we don't have sex anymore.' And it's kind of like that a lot. And so I thought it was just a cute, funny picture and it was playful and it's very much reflective of our personalities in real life."

Several of Candace's celebrity followers found humor in the social media photo.

"Love you guys and congrats on second base!!!" Candace's "Fuller House" co-star Bob Saget joked.

Holly Robinson Peete wrote,"Wait/- people are actually offended?????"

Candace thinks the judgers might want to look inside their own house if they're actually offended.

"I'm like, hey, guys, if you're complaining about the picture, maybe you might hope that your marriage is actually a little spicier than it is," she said. "But this is part of our healthy marriage. And I just wanted to say it because I had no shame in posting that picture. You know, nothing was exposed, I didn't think it was immodest. It was just two people having fun and we've been married for 24 years, but together for 26 years. So I just am like, hey, the playfulness doesn't stop just because you're married."

In a separate interview with the Daily Mail, Candace had an even more direct message to those who think she and her husband are somehow immoral.

"For all of the Christians that are questioning my post with my husband's hand on my boob my husband of 24 years thinking it was inappropriate, it makes me laugh because it's my husband," she said. "He can touch me any time he wants, and I hope he does. This is what a healthy, good marriage and relationship is all about I'm sorry if it offended you I'm actually not sorry. I'm glad we have fun together after so many years. He can touch me all day long."

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Kathy Hilton reportedly in talks to join 'Housewives' - Wonderwall


Sep 20

5 Easy Things to Do at Dinnertime to Help You Lose More Weight – LIVESTRONG.COM

Nix screens at the dinner table and use conversations to slow down the pace of your eating.

Image Credit: monkeybusinessimages/iStock/GettyImages

If you're watching your weight, the choices you make throughout the day whether they deal with food or exercise make a difference when it comes to the number on the scale. But making healthy decisions at dinnertime can really propel your progress.

These five dietitian-approved, simple supper strategies will help set you on the road to weight-loss success.

While dining at the same time every evening may not seem convenient (especially during the chaos of busy weeknights), it can encourage weight loss. That's because when you stick to a nightly routine, you're more likely to plan out your dinners versus wandering into the pantry (or ordering takeout) when hunger strikes, Carissa Galloway, RDN, registered dietitian and certified personal trainer, tells LIVESTRONG.com. The latter often results in unhealthy food choices since we tend to pick whatever's readily available when we're feeling ravenous (think: chips, microwave dinners, fast food, etc).

In fact, people who eat dinner (and other meals) without a regular schedule appear to have a greater risk of metabolic syndrome and cardiometabolic risk factors, including a higher BMI and blood pressure, per a November 2016 review published in the Proceedings of the Nutrition Society.

And what time you nosh at night matters too, according to a June 2020 study published in the Journal of Clinical Endocrinology and Metabolism. Researchers found that adults who dined at 10 p.m. burned less fat and experienced higher blood sugar peaks compared to early bird eaters who dined at 6 p.m.

The takeaway: To promote weight loss and overall health, establish a daily dinner schedule, and the earlier you eat the better.

2. Ditch the Distractions (Yes, Including Netflix)

While eating dinner in front of the tube is super common, it's not doing you any favors in the weight loss department. If your brain is preoccupied by the TV or your phone, you may not process taste and satiety the same way you would at a table without distraction, Galloway says.

And the science backs her up. An August 2020 study published in Appetite found that you're less likely to realize when your stomach feels full if you're engrossed in a highly engaging task. In other words, while you scroll through IG or binge-watch that true crime docuseries, odds are you'll unintentionally overeat.

Not to mention you'll enjoy your grub less. Think of it like this: How can you savor all the flavors on your plate when your attention is elsewhere?

Conversely, practicing mindful eating (where you focus on your food, eat without distractions and take the time to relish every bite) can be a helpful weight-loss strategy, according to a June 2018 study in the Journal of Family Medicine & Community Health.

What's more, mealtime minus the interference of screens can be an opportunity to connect with family and nurture your relationships, Galloway adds. And having a strong support system and a healthy, balanced lifestyle are also key factors to success on your weight-loss journey.

3. Gulp Down a Glass of Water First

You've probably heard that drinking more water can help with weight loss, and for good reason. Sipping on H2O before and during dinner saves calories, Galloway says. This is especially true when you substitute water for other high-calorie, sugar-packed beverages like soda.

Indeed, a February 2010 study published in Obesity (Silver Spring) found that middle-aged and older adults who were overweight and obese who consumed 500 milliliters (about 2 cups) of water before each meal lost 44 percent more weight than those who didn't drink water.

That may be in part because the water in your stomach can increase your feelings of fullness, which leads to eating less, Galloway says. As a matter of fact, that's what a small study of non-obese young adults found. When participants drank water prior to a meal, they consumed smaller amounts of food, and, despite eating less, still reported adequate satisfaction and satiety, per research published in the October 2018 issue of Clinical Nutrition Research.

"Bonus points if you gulp down a glass of water 30 minutes before dinner and then eat your vegetables and higher-fiber foods first," Galloway says. "The goal is to fill up on better-for-you foods, so you're less likely to reach for seconds of higher-fat foods or refined carbs."

Need a way to easily track your daily water intake? Download the MyPlate app to do the job, so you can stay focused and achieve your goals!

One of the simplest strategies to support your weight-loss goals is to chew your food slowly. Case in point: Eating slowly resulted in reduced food intake, decreased hunger and increased fullness in non-obese individuals in a March 2014 study published in the Journal of the Academy of Nutrition and Dietetics.

And an April 2015 study in the Journal of Epidemiology found that fast eaters tend to have a larger waist circumference and a greater incidence of metabolic syndrome.

If chewing your food into a lump of mush sounds too tedious, you can still reduce your eating speed with a few simple tweaks. "Put down your silverware between bites, sip water or have a conversation to lengthen the meal and allow your body to recognize fullness cues," Galloway says.

What you put on your plate matters too, of course. Galloway suggests aiming to fill half of it with vegetables, which will help you feel full on less calories.

After a big dinner at the end of a long day, most of us prefer to plop our butts on the couch. But if you want to drop a few pounds, a post-dinner stroll is a stellar idea.

"Walking after dinner has a special magic, as it helps to stimulate your metabolism, which in turn can help you burn calories and lose weight," Galloway says.

Plus, we're the "least active at night, so walking can help sneak in a little extra movement, which increases our daily caloric expenditure," she adds.

What's more, a leisurely walk after dinner is "great for anyone at risk of diabetes or who's diabetic, because activity can help naturally lower your blood sugar," Galloway says.

She's right. An October 2016 study published in Diabetologia found that a 10-minute walk after each meal, but especially post-dinner, reduced blood glucose levels in people with type 2 diabetes.

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5 Easy Things to Do at Dinnertime to Help You Lose More Weight - LIVESTRONG.COM


Sep 20

Coping with the myths of losing weight – Vanguard

weight-lossBy Bunmi Sofola

Most people struggle to lose weight and their efforts are not helped by the numerous myths surrounding losing weight. Here are some of them:

Myth 1: Missing breakfast is a good way to lose weight youll have heard that breakfast is the most important meal of the day and its true. When youre asleep you are fasting, and its important to break this fast by eating when you wake up. If you dont, youll miss out on much-needed vitamins and minerals. You could also end up feeling hungry later in the day and start snacking on bad foods, therefore increasing your calorie consumption.

Myth 2: You always gain weight when you quit smoking: Nicotine can increase your metabolism, but only slightly. The problem occurs when people who give up smoking replace a cigarette with bad food. However, if you chew sugar-free gum or snack on vegetables, this can prevent weight gain. You could also try keeping your hands occupied or having a bath to distract yourself.

Myth 3: Working out on an empty stomach burns more fat: The idea that exercise without eating will make your workout more efficient isnt true. In fact, research shows that youre more likely to burn fat throughout the day if you can eat something before you hit the gym. Try having a piece of fruit or yogurt 30 minutes before your workout.

Myth 4: Low-fat and fat-free foods are better for you: However, tempting it is to opt for reduced-fat items, they are no better for you, and can sometimes be worse. To make for fat being removed from foods, other ingredients are used such as sugar, flour, thickeners, and salt, all of which can add calories. Low-fat and fat-free versions can also be less satisfying, meaning you could end up eating more food in its most natural form is best and portion control is key.

Myth 5: Yo-yo dieting will wreck your metabolism. While low-calorie and a yo-yo dieting can have an effect on your metabolism, its not true that these changes are permanent. Your metabolism will naturally go up and down throughout life, but if you stop dieting, it will eventually return to normal. Its not wise to try out fad diets all the time. They are hard to maintain and once you stop dieting, its likely the weight will return.

Myth 6: Cutting carbs will help you lose weight. Stopping eating carbohydrates all-together isnt good for your health. Carbs are a necessary part of your diet and provide vital energy. In the short term, eliminating them can result in the loss of water weight rather than fat. Furthermore, carb-free diets can lead to bad breath, fatigue, and headache. Eating a small portion of bread, pasta, or potatoes with a meal will not make you put on weight.

Myth 7: Eating before bed causes weight gain: People used to say that having a big meal before going to bed would cause you to pack on the pounds. But timing wont make a difference. A calorie is a calorie no matter when you eat it. The problem arises when people snack late in the evening to overcome stress or boredom, or to satisfy cravings. After-dinner treats tend not to be controlled and are often unhealthy foods such as chocolate or crisps. Try giving yourself a cut-off time each evening when you tell yourself to stop snacking.

Myth 8: Eating little and often will make you burn more fat. Many dieters think that eating small meals throughout the day is key to shedding pounds. Some claim that it keeps your metabolism going and starves off hunger, but theres no actual evidence of this. A study found that switching from three daily meals to six didnt help weight loss. In fact, it made people want to eat more. You are better off cutting down on your number of calories per day, regardless of when and how often you eat.

Myth 10: No pain, no gain. Ever heard the rumour that when exercising you have to feel pain for it to be working/ Experts are adamant that this is untrue as well as harmful. Its normal to expect some soreness a day or two after exercising, but not to feel pain during your workout. If you do, youre probably doing it incorrectly or may already have an injury. Stop, rest, and see if the pain disappears. If it doesnt, consult your doctor.

Vanguard

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Coping with the myths of losing weight - Vanguard


Sep 20

The #1 Worst Carb to Eat if You’re Trying to Lose Weight – Yahoo Lifestyle

If you choose the right ones, carbohydrates can help you banish belly fat, feel satiated, and score energy. After all, carbs are the body's primary source of fuel. But when it comes to weight loss, not all carbs are created equal.

The worst carbs for weight losssimple, processed carbshave actually been proven to slow your metabolism, plummet your energy levels in the long run, and divert you from scoring those hard-earned weight-loss wins.

Keep reading to learn exactly which carbs you need to stay away from if you want to lose weight and why they'll not only ruin your diet in the short term, but also how they can cause lasting health issues.

The worst carbs to eat for weight loss are those that are highly processed, "simple" carbs that have a high glycemic index (high-GI): rice cereal, white bread, sweeteners, and commercial pasta. What exactly is a high-GI? It means that your body metabolizes them quickly, sending your blood sugar levels soaring, resulting in an energy crash. On the other hand, eating low-GI foods won't spike your blood sugar as much and these levels will fall at a much slower rate, helping you stay fuller for longer.

Decades of studies show that your body's response to consuming high-GI carbs increases hunger and is more likely to promote overeating compared to eating lower GI foods. Unsurprisingly, that has an effect on your weight; In one The American Journal of Clinical Nutrition study, women who followed a high-GI diet were more likely to experience increases in weight, body fat, and waist circumference compared to those with a low-GI diet over the course of six years.

And that's not all: Another eye-opening study found that increasing your intake of refined carbs, and the lack of fiber that these stripped grains are associated with, can increase one's risk of type 2 diabetes.

The reason why simple carbs can cause weight gain is simple. It's because these carbs are all are void of satiating amounts of fiber. "Fiber slows digestion, which wards off blood sugar spikes and hunger and helps maintain blood sugar controlall-important keys to weight loss and management," explains Isabel Smith, MS, RD, CDN, founder of Isabel Smith Nutrition, and New York City-based dietitian and fitness expert.

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That's exactly why high-GI refined carbs are the worst kind of carb to eat and they're the type of starch that gives carbs a bad rap!

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Of course notjust give up the worst carb to eat for weight loss, as your body requires complex carbs for energy! Whether we consume fruits and legumes or Italian bread and pastries, your body uses up the food's glucose to carry out essential life functions and help you power through your workout. When we deplete our diet of carbs (like on the keto diet), we are often overcome by lethargy and get bombarded with cravings. (If you have been following the keto diet and are experiencing these symptoms, you should read more about the 7 Warning Signs You Should Stop the Keto Diet Immediately.)

Instead of depriving your body of its main source of energy, rid your kitchen of nutrient-void empty carbs and choose good-for-you carbs that are full of immunity-boosting antioxidants, minerals, and body-loving nutrients such as slimming protein and fiber.

Complementing your meals with complex carbsincluding whole-grains such as quinoa, oats, and farro as well as legumes and starchy vegetableswill provide you with lasting energy because the body burns these foods more slowly.

How's that? Besides for nourishing your body with essential phytochemicals and plant-based protein, whole-grains contain the entire grain kernelwhich includes the bran, germ, and endosperm.

On the contrary, refined grains are stripped of their fiber- and nutrient-dense bran and germ in order to lend the grains a longer shelf life and arguably more palatable texture. And that's exactly why those ubiquitous loaves of white bread you spot in the supermarket are enriched! Manufacturers add the mood-boosting B vitamins and anemia-fighting iron that have been stripped in the milling process back into the grain productbut leave the belly-filling fiber out.

And while nutritious foods such as fruits and dairy products contain quick-burning simple sugars, these natural carbs aren't refined and come packed with a slew of healthful nutrients you shouldn't ignore. If you want to reach or maintain a healthy weight, skip the worst carb balance your diet and fill your plate with these 28 Carbs That Won't Make You Fat.

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The #1 Worst Carb to Eat if You're Trying to Lose Weight - Yahoo Lifestyle


Sep 20

What is carb cycling and why some athletes use it – Business Insider India

When it comes to dieting and carbohydrates, everyone seems to have an opinion.

While some diets, like the keto diet, seek to cut nearly all carbs from your diet, there are other options worth exploring.

If you're considering carb cycling, here's what you should know first.

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The idea behind carb cycling is straightforward: You plan on eating more carbs on active days when your body can best utilize them as energy. Meanwhile, scaling back carbs on days when you're less active makes it so your body burns fat for fuel instead of carbs.

There are two forms of energy reserves for your body:

Alternating carb intake days, then, allows your body to better manage these energy reserves.

When you restrict carb intake, that means less excess glucose is stored in your fat cells. Instead of using glycogen, the body turns to burning fat, instead.

Given its flexibility, carb cycling is considered by some to be not as restrictive as other low-carb diet plans like the ketogenic diet and Atkins diet. Generally speaking, there are two main groups that could benefit from this eating plan:

A 2010 study in the Journal of Sports Medicine found that the amount of carbohydrates a person eats after an intensive workout can help replenish glycogen in the body. When there is a lack of glycogen on active days, athletes feel it as a state commonly called "hitting the wall."

For example, strategic high-carb days are designed to pair with highly active periods, like high intensity interval training days. The primary goal is to give the body ample fuel for the strenuous exercise in the form of glycogen. It also ensures your body gets enough carbs to refuel after the workout, which means better muscle recovery.

An example five-day carb cycling program might have you eating around 100 to 125 grams of carbohydrates for three consecutive low-carb days, then consume 175 to 275 grams for two high-carb days, when they're more physically active.

For perspective, the FDA recommends that someone on a 2,000 calorie diet should consume about 300 grams of carbohydrates daily. But many factors influence a carb cycling plan, including workout intensity, a food's glycemic index, nutrition composition, and quantity.

Those who want to cut back on carbs while still having the leeway to indulge sometimes might be attracted to the idea of carb cycling. The thinking is that their carb intake will "even out," says Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center.

Studies on the effects of carb cycling have mostly been theoretical, Weinandy says, since the concept is still relatively new. It might be that carb cycling can help with weight loss in the long run but even when people do lose weight cycling carbs, it's possible that simply reducing calorie intake is playing a role, too.

Weinandy says some people do have an easier time losing weight on low-carb diets. "But it doesn't necessarily mean that it's the best or the healthiest approach for them," she adds.

Weinandy says she sometimes hears from patients that in order to cut down on carbs, they've cut out eating fruit, which misses the point.

It's important to note that once you switch to simple carbs for complex ones, it becomes harder to overeat, which helps your bottom line.

If you're a serious athlete or a moderately active person, carb cycling may help with weight loss, enhanced training, and better recovery. But like other restrictive eating plans, it requires planning and due diligence.

One incredibly useful tool: Write down everything you eat. According to Weinandy, that's a research-supported way to get in touch with your habits, especially mindless snacking you might not even realize you're doing, and understand what foods (and restrictions) work best for your body.

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What is carb cycling and why some athletes use it - Business Insider India


Sep 20

Lockdown weight loss story: I lost 14 kilos in just 2.5 months with my husbands support! – Times of India

Pregnancy can be a life-altering journey and brings a host of changes in a woman's body. When 30-year-old Rakhi Meniya realised that she was rapidly putting on a lot of weight after giving birth to her little one, she decided to do something about it. With the support of her husband, she did the impossible and lost a whopping 14 kilos in a span of 2.5 months. Her story is an example that anything is possible if you remain committed to your goals.Name: Rakhi MeniyaAge: 30 yearsHeight: 5 feet 2 inch

Highest weight recorded: 74 kgs

Weight lost: 14 kgs

Duration it took me to lose weight: 2.5 months

The turning point: I had put on a lot of weight after my pregnancy and I wasnt able to work out or monitor my diet soon after that. Hence, within a year, my clothing size went from S to XL and I found it quite tough to digest this huge change. My confidence had also begun to waver due to all the unsolicited pieces of advice. However, my husband acted as my pillar of support and gently nudged me to start working out and take care of myself. That was the turning point in my life and I have never really looked back after that.

My breakfast: I keep my diet simple and fuss-free so that I can follow it on most days. For my breakfast, I choose anything from a bowl of oats, a portion of sprouts with strawberry or banana smoothie. I completely avoid cheat meals or cheat days.

My Lunch: 1 chapati, 1 bowl of vegetable curry or a portion of sprouts with buttermilk. Occasionally, I have a bowl of brown rice with dal.

My Dinner: I make sure to finish my dinner by 7 pm every day, without fail. I have boiled vegetables like broccoli, carrot, cucumber etc. Sometimes, I have one chapati with a bowl of dal or vegetable curry.

My Workout: My workout routine is fuss-free. I run for 3 kilometres in the morning for six days a week and do Tabata workout at home. Tabata workout is an excellent choice for working out at home, given the current circumstances where we cannot hit the gym.

Pre-workout meal: Any fruit of my choice, including apple, orange and kiwi

Post-workout meal: I have a glass of almond milk with a handful of nuts

Fitness secrets I unveiled: If you want to lose weight and get back in shape, it all boils down to consistency. It does not matter what workout routine you follow, you have to keep doing it to see results. I have realised that losing weight is not rocket science, you have to watch your diet and continue working out as per your body type.

How do I stay motivated? Undoubtedly, one of my biggest motivators has been my husband, who gave me new targets every week to ensure that I kept going. When I started seeing the results, I kept following the same schedule for my work out and dietary plan. Also, when I saw that I was able to fit into size S/M clothing again, it further motivated me to continue my journey.

How do you ensure you dont lose focus? In the beginning, it was really tough to make up your mind to follow a strict schedule and make rapid lifestyle changes. However, after I maintained my routine for the first 15 days, I slowly became focused. Whenever I felt that I was straying from goals, I would watch my old photographs to motivate myself to keep going. It wasnt easy, but it was certainly worth it.

What shape do you see yourself 10 years down the line? I see myself as a healthy person, who loves to work out, no matter what.

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Lockdown weight loss story: I lost 14 kilos in just 2.5 months with my husbands support! - Times of India


Sep 20

Want to get big arms and improve grip? This 3-move kettlebell arm workout is what you need – T3

If you want to get big arms there are plenty of ways to do so. Improving grip a common health metric that could theoretically have beneficial effects on everything from lifting weights to living longer is more difficult. But if you have a kettlebell ready, this simple, three-move kettlebell workout can help with both getting big arms and having better grip strength.

You don't need the the best dumbbells or best barbells to get big arms. In fact, for this fast 3-move kettlebell arm workout, you'll only need a pair of the best kettlebells or just the one if that's all the best home gym equipment you've got. Arm workouts won't get much faster, simpler or more efficient than this one; as long as you put the effort in yourself.

The best kettlebell workouts build functional muscles as well as improve flexibility and agility. The mighty 'bell is also great for losing weight and following a regular kettlebell workout regime any type of resistance training, for that matter can effectively help you boost metabolism too.

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Kettlebell workouts come in many shapes and sizes: we already wrote about a 2-move full body kettlebell workout as well as a 4-week, 10,000 swing kettlebell workout that build muscles and melts fat before. In this workout, however, we'll focus on sculpting big guns and we'll try to do it as simple as effective as humanly possible.

We'll use three compound exercises, each focusing on the three big parts of your arm: biceps, triceps and delts (or shoulders). We didn't include a separate exercise for the forearm: holding the kettlebell will improve grip strength and therefore increase forearm girth as it is. If you want to enhance the forearms even further, try the aforementioned 10,000 swings kettlebell workout.

After a few minutes of warm up, perform each exercise continuously for 30-40 seconds with 15-20 seconds break in between exercises. At the end of the 3-exercise cluster, give yourself a 30-60-second break and repeat. For best results, do 3-4 clusters per workout.

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In depth: Overhead press how to

Much like the standard overhead press, double kettlebell overhead press will strengthen your delts the most but also the triceps, the pecs (chest muscles) and the traps too. Standing overhead press will also strengthen your frame and especially the core which you will use quite a lot for stabilisation.

When performing kettlebell overhead presses or any 'push' kettlebell moves make sure your wrist is in line with your forearm, just like in the video above. If you can't hold the 'bells without dropping your wrist, you might want to consider using a lighter kettlebell until you build up the strength.

If you only have one kettlebell, do single kettlebell overhead presses: do one side for 30-40 seconds then switch over to the other side without a break.

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In depth: how to do upright rows

Upright row is the perfect pull move for shoulders as long as you do it right. Kettlebells are especially well-suited for upright rows as you can shift the position of the hand in the highest position, reducing the strain on the wrists.

One important thing to keep in mind when doing upright rows is not to pull up the kettlebell too high. You won't gain anything from pulling the weight up until it's in line with your forehead; instead, try to lift it up to a level where it feels comfortable to your wrist and use a slow, controlled movement.

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In depth: how to do bent over rows

Finishing of the cluster we have the double kettlebell bent over row. If you only have one kettlebell, much like in the case of the overhead press, feel free to perform this exercise unilaterally, doing one side first then moving onto the other side without a break.

Bent over row works the biceps and the back of the shoulders as well as the upper back, not only helping you sculpting big arms but a broad back too. When using kettlebells, use mainly neutral grip (palms facing 'in') or if you prefer some extra bicep activation, switch to underhand grip (palms facing 'up').

Keep your back straight (neutral spine) and bend over as far as your hamstrings let you. Really squeeze the shoulder blades as you lift the kettlebells but don't drop your shoulders even in the lowermost position. Chest should be open and shoulders wide all the way through. Feel free to bend the knees a bit too, no need to lock the them.

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Want to get big arms and improve grip? This 3-move kettlebell arm workout is what you need - T3



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