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BOWLING GREEN, Ky. On Tuesday, double Board Certified Plastic Surgeon, Dr. Bernard Salameh MD, FACS ABPS ASPS, and founder of Salameh Plastic Surgery, Hair Transplant, Medical Spa and Skin Care will appear on the Emmy Award-Winning television show CBSs The Doctors as he surprises a guest on the show with complimentary life changing full body contouring after the guest lost over 400 pounds.

In this episode, The Doctors will feature Justin Wiseman, a 36 year-old from rural Illinois, who has struggled with his weight his entire life. By the age of 5, he was 100 pounds. He eventually tipped the scale at 620 pounds by the time he was 26 years old. He started reaching out to doctors for help, but quickly learned that operating room tables had a 500-pound limit, so he had no choice but to lose the weight on his own.

He made small changes to lose 130 pounds in six months before undergoing bariatric surgery. After three years, he reached his goal weight of 180 and had lost 440 pounds. However, like 85% of those who lose weight, a traumatic life event led him to gain 200 of those hard-earned pounds back.

Since then, he has decided to tackle his food addiction and mental health. He has lost 130 pounds in the past year, with 70 pounds to go until he reaches his goal weight. With his 3-year-old daughter as motivation, he has regained his passion for healthy living and enjoys teaching the benefits of a healthy lifestyle to children.

Inspired by Justins hard work, back story, and dedication to living a healthy lifestyle, Dr. Salameh is donating a series of skin removal and body contouring procedures, at no charge,once Justin reaches his goal weight. Upon achieving his goal weight, Dr. Salameh will work with him to create a custom treatment plan to remove excess skin, caused by extreme weight loss, and fat in the upper body, lower body, and face. Dr. Salameh wants to give Justin his confidence and sense of self being back by giving him the body he has worked so hard to achieve.

After hearing about Justins story and the struggles of weight loss and gain, I knew I had to do something, said Dr. Salameh. He is a true inspiration to many people who can relate to his story and I am just so proud of everything he has accomplished. With this gift, I hope this will give him the motivation he needs to reach his final goal. I cannot wait to change his life.

CBS and The Doctors will continue to follow Justin Wisemans story and transformation over the next year with additional episodes featuring his journey with Dr. Salameh. In addition to his story being covered by The Doctors, you can find behind-the-scenes videos and more on the YouTube channel for Salameh Plastic Surgery.

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Dr. Bernard Salameh to appear on CBS Television Distribution's The Doctors - wnky.com

'How to avoid weight gain at home' is a question many of us are asking ourselves right now. With a second lockdown already happening in many countries, keeping the waistline from increasing even further will be more and more difficult for many. Getting hold of the best home gym equipment is still a bit tricky but even without those, you can boost metabolism and keep weight gain at bay with the blow weight loss tips.

Managing your weight is beneficial for both your physical and mental wellbeing. With a few simple tricks and lifestyle adjustments, you can make sure the pounds stay off and who knows, you might even shed a few kilos in the process. The fact is, the best way to lose belly fat is to pay close attention to your diet. Not surprisingly, the best way to get a six pack is to eat right (and, to some degree, to workout). And make sure you avoid these 5 types of food too if you don't want to gain weight.

The tips below can be used on their own or you can even combine them as you see fit. Very important, however, is not to overdo it and do vigorous exercising while not eating much at all. That is just plain dangerous and can get you injured in no time. Be sensible and if you had any issues with obesity before or are really unfit, consider talking to a health professional before you implement any drastic changes in your lifestyle.

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It's really not rocket science: if you don't want to out on weight, you have to stop eating more than your body needs. Even if before the mandatory isolation you have been living a relative sedentary lifestyle, being indoors for 99% of time means you are burning less calories than you used to. And this means you should eat less to adjust to this new lifestyle.

Of course, you can offset the lack of outdoor exercising with indoor exercising but there are other ways to keep the waist slim that doesn't involve gruelling physical activity. And the best of them all is to be more mindful about how and what you eat.

Without trying to convert anybody to mindfulness and being present, try stopping for a second anytime before you raid your cupboard for some food. Ask yourself the question: am I hungry or just bored? Was there anything I was supposed to do before I decided to eat? Something I had to deal with? Unhealthy eating habits often stem from procrastination and us not wanting to deal with the task at hand.

If you are a big fan of fried food, one obvious way to reduce calorie and fat intake is to get one a best air fryer. Air fried food isn't necessarily as delicious as deep- or even shallow-fried, but it does retain a fried/roasted taste and mouth-feel whilst using as little as a tenth of the fat of frying or roasting. We know they're in demand right now, cos they keep selling out.

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Another way to to eat less is to face how much we eat in general. Considering the amount of processed food we eat, it's easy to count the amount of caloriesand macronutrients (lipids[fat]/carbs/protein) we consume by using apps that scan barcodes of food items and does the adding up for us.

The best known of these apps is MyFitnessPal, but there are many other apps that can do the same thing. Garmin watches can integrate with it o you can see calories consumed vs calories burned on your wrist. Fitbit does a similar thing with its Fitbit Premium service.

By realising just how many calories are in certain food items we eat, we can make more educated decisions about snacking in the future. Can you eat a box of Jaffa cakes in one sitting? That's 450 'bad' calories consumed and to burn it off, you would have to do an hour of HIIT workouts. Which you probably won't.

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A 2012 research called "Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial" came to the following conclusion: "participants who substituted protein for fat lost, on average, 0.33 kg per 6-months during Phase I and 0.07 kg per 6-months during Phase II per 1% increase in protein." Also, "increased intake of fruits and vegetables was associated with weight loss in Phases I and II: 0.29 kg per 6-months and 0.04 kg per 6-months, respectively, per 1-serving increase."

'Phase I' referred to an initial 6 month weight loss phase, while 'Phase II' 30-month weight loss maintenance phase. As always, though, we recommend taking these results with a pinch of salt. We are not questioning the validity of the research it was a long-term randomised controlled trial but we also don't recommend getting rid of all the fat from your diet.

However, adding more protein to your diet can curb hunger by making you feel fuller. As well as that, since our bodies haven't got protein reserves, swapping out some bad carbs and fats to protein could help you lose weight and keep it off. Controlling energy intake wouldn't hurt either.

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Even if you don't want to swap out Mars bars for kale and broccoli, you can drastically reduce calorie consumption by only eating in a certain time-window a day. Probably the most popular way is to do intermittent fasting. There are two ways to go about it: either the 5:2 diet or the 16:8 fast diet.

With the 5:2 diet, you restrict calorie intake for two days a week, down to 700-800 calories, while for the rest of the weeks you eat normally. The 16:8 diet is a daily fast, where you eat only in an 8-hour window. With the latter, the most convenient way is to fast while you sleep: have your last meal at around 8 pm, and have the next one at 12 pm the next day. This way, you sleep through most of the fats, making it super easy to do so. Well, somewhat easier anyway.

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Drinking more water is beneficial for a lot of reasons and now that we are all grounded in our homes, people can't really use the usual excuse not to drink more, which is "I'll need to go to the toilet more often", since the loo is really always available at home (we hope so anyway).

Drinking plenty of water can help metabolism and, most importantly, it can also help you feel fuller for longer. The best combination is eating more fibrous food more vegetables, mainly and drinking plenty of water. Cold-pressed bars are okay as a snack too with lots of water, although they are by nature quite high in sugar.

Low-sugar protein bars and savoury snacks like beef or vegan jerky are a great alternative to chocolate bars as a mid-afternoon snack. Nuts are okay although they are very energy dense (high in good fats) so you should only eat a small portion at the time.

(Image credit: Fitbit)

Although we are stuck indoors, having a fitness tracker or running watch around your wrist can still be beneficial. One of the more casual feature of these fitness wearables is the 'movement reminder' that prompts you, once every hour, to get up and walk for a bit. Now, being in isolation doesn't help but getting off from the sofa periodically can be beneficial for your overall wellbeing nevertheless, even if it is just to have a stretch or to put away some washing.

Fitness trackers and running watches also measure calories burned so you it can adjust your calorie consumption to your calorie expenditure. These devices are not ultra precise but they will give you a good estimate nevertheless.

Fitbit Versa 2 | Sale price 155.03 | Was 199.99 | Save 44.96 at AmazonThe Fitbit Versa 2 is always getting price cuts and is currently 40 off at Amazon UK. See below for the best prices in your country. The stylish Versa 2 features advanced cardio tracking as well as step and sleep tracking, and has Alexa built in. It's not got GPS but, of course, you don't need that indoors anywayView Deal

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Just like fitness trackers, bathroom scales the smart scale variety can also measure energy expenditure and tell you how many calories you burn, as well as other deets about your body, like bone/muscle mass and, most importantly, body fat percentage.

They don't even cost the earth either: the Tanita BC-401 body composition monitor is less than 80 and measures 10 different body metrics. Cheaper than getting a Garmin Fenix 6 Pro, for sure, although the Tanita BC-401 won't be that much of a help when it comes to navigating forest trails, unlike the Garmin's offline topographic maps.

Today's best Tanita scales deals

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HIIT workouts have never really gone out of fashion but they are definitely 'in' at the moment, mainly because they are an effective way to burn calories and can be done indoors, using your bodyweight only, a kettlebell, dumbbells, treadmills, exercise bikes, rowing machines and basically everything you can think off. We have seen a gym water bottle tabata workout before, too.

Should you be considering doing HIIT workouts, we have an article about why should you try HIIT and there is also the Trion app that can generate over a billion different workouts to try at home. And, of course, you can try to follow along the Mike Tyson bodyweight workout, although that certainly won't be a walk in the park.

(Image credit: Vivobarefoot)

Best way to motivate yourself to move more and therefore to burn more calories more efficiently is set up a challenge for yourself. Although you can't leave the house for leisure activities but you still have plenty of options. How about a 30-day push up challenge? Start with doing one on day one and adding one more every day and see if you can keep up with the pace.

Have you got a pull up bar? How about learning how to do pull ups properly? Or mastering chin ups. Don't know what the difference is? Here is a handy article on the subject: chin up vs pull up which one is better for you? If you have an ab wheel knocking about somewhere in the house, you can challenge yourself to actually learn how to use roller properly.

Maybe you can improve your mobility? Improving hamstring flexibility can be quite challenging for some but being more flexible can improve your general comfort levels significantly. Shoulder mobility is also a massive issue among the adult population: get some resistance bands and do two-arm shoulder circles.

How about making your feet more flexible? Having flexible toes can improve balance and alleviate some back problems too. There is an excellent article on the subject at Vivobarefoot: engage your feet with a spot of toega (as in toe-yoga). While you are at it, get a pair of their shoes too, they are light and super responsive too.

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How to avoid weight gain at home: 8 home weight loss tips and essential equipment - T3

My Big Fat Fabulous Lifes Whitney Thore is hitting the gym hard, and her trainer, Jessica Powell, said she is in better shape than shes ever been. In fact, Whitney says that her mobility is better, and her eyes sparkle and her hair looks great.

Whitney Thore of My Big Fat Fabulous Life let viewers know that things got worse for her during the quarantine. Despite fighting depression since the age of 18, she still has major struggles. And she recently went back to counseling for support.

Whitney told watchers of My Big Fat Fabulous Life that she was at an all-time low. In fact, she said that her mental health was suffering. After dealing with the Chase Severino breakup and the lockdown, Whitney Thore wasnt well.

As a matter of fact, during the pandemic, an ambulance rushed Whitney to the hospital. All of the news and series of events made Whitney Thore have a panic attack. Her good friend Buddy Bell did come to be with her during this difficult time.

Recently My Big Fat Fabulous Life celeb Whitney kicked her business partner Ryan Andreas to the curb. And she has a new business partner working with her. Her new business partner for her No BS Active brand is none other than her trainer Jessica.

Whitney of My Big Fat Fabulous Life may not want to lose weight. But it looks like she is slimming down a little bit. And her trainer said that she looks better than ever and is healthier than ever.

Whitney once worked with Jessica Powells father to lose weight. In fact, the My Big Fat Fabulous Life star lost a lot of weight. But she quickly packed it back on and didnt want to do things his way again.

In the last season of the TLC show, Whitney Thore and Chase got engaged. And at the beginning of the upcoming season, they are still together. But during the season, they split when Chase confesses to an outside relationship and a baby on the way.

MBFFL fans arent sure they believe the storyline. In fact, some viewers think Chase Severino is a paid actor and that his new baby is with his real-life girlfriend. Others arent sure what to believe and say they just like to watch the show for entertainment.

Whatever the case, it seems like the new season will have plenty of drama despite the pandemic. There will be a lot of social distancing, but it doesnt look like that will make it boring as some viewers feared.

See more of My Big Fat Fabulous Life here on Soap Dirt.

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'My Big Fat Fabulous Life': Whitney Thore Works on Hot New Body - Stronger Than Ever - Soap Dirt

Whether you want to lose 10 pounds or 50, shedding extra weight is tough. If you've tried before and fell short of your goal, it can be hard to stay motivated.

But you don't necessarily need to lose a ton of weight to experience health benefits, says Mir Ali, MD, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center.

In fact, research shows losing as little as 5% of your body weight can improve your health in many ways. Here are 10 proven health benefits of weight loss and tips for how to lose weight safely.

Losing weight improves insulin sensitivity in people with type 2 diabetes, says Preeti Pusalkar, a certified clinical nutritionist with Hudson Medical Center, a primary care provider in New York City.

Excess body fat leads to an increase in adipose tissue, which causes inflammation and interferes with the function of insulin the hormone that helps regulate blood sugar levels.

Weight loss reduces adipose tissue, which allows the body to manage blood sugar more effectively. Plus, you don't have to lose that much weight to see results. Research has found that just a 5% reduction in body weight improved blood sugar levels in adults.

Losing weight can also improve heart health by reducing pressure on arteries, meaning the heart doesn't have to work as hard to pump blood through the body. The result is lower blood pressure and low-density lipoprotein (LDL) cholesterol levels the "bad" kind of cholesterol that can increase your risk of heart disease, Pusalkar says.

And it doesn't matter if you lose weight through diet and exercise or weight-loss surgery like metabolic surgery you'll reap benefits regardless, according to a large 2020 study.

Researchers examined the effects of weight loss surgery on obese patients who either had weight loss surgery or who lost weight through lifestyle changes. The risk of heart disease for the surgical group decreased after a 5% to 10% loss of body weight while the nonsurgical group saw a decrease after losing about 20% of body weight.

Excess weight can increase blood pressure, and therefore your risk of stroke. This is because high blood pressure puts a strain on your blood vessels, making them stiffer and more likely to cause blood to clot.

"Losing weight helps improve the efficiency of the heart due to less constricted blood vessels," Pusalkar says.

Overweight people are more likely to suffer from sleep apnea a disorder characterized by disrupted breathing while sleeping. Excess weight can increase fat deposits in your neck, which can obstruct your airways.

If you suffer from sleep apnea, losing weight likely won't entirely cure the condition. However, losing just 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea in moderately obese patients, according to the National Sleep Foundation.

Losing weight alleviates pressure on knees and joints, which can improve mobility, Pusalkar says. A large 2012 study of obese adults with type 2 diabetes found as little as a 1% drop in weight cut mobility limitations, such as difficulty walking or climbing stairs, by more than 7%.

While there is no direct correlation between weight loss and self-esteem, some studies show that weight loss can improve mood and self-confidence.

A 2014 review examined 36 studies to determine the psychological benefits of weight loss. Researchers found consistent improvements in body image, self-worth, and general well-being among subjects who lost weight.

Excess weight can cause joints to become stressed, damaged, and inflamed but losing weight can help.

A 2018 study examined obese adults with arthritis pain in their knees. Researchers found that losing 10% to 20% of body weight resulted in less pain and improved joint function than losing just 5% of body weight, which did not show any significant joint pain benefits.

The reason likely has to do with how quickly joints wear down when under additional stress from excess weight. "As the smooth surface at the ends of bones, or cartilage, becomes damaged and worn, you feel pain and stiffness in the joint," Pulsalkar says.

Because weight loss can improve sleep, you might also feel more energized during the day, Pulsalkar says. Excess weight also means your body has to work harder to move. Therefore, shedding some pounds means you use less energy to move. It also improves respiratory function, which can also make you feel more energized.

While research on the correlation between excess weight and sex drive is still emerging, weight gain has been shown to increase sex hormone-binding globulin (SHBG) levels in your blood. This can lower free testosterone levels and decrease your libido, Pulsalkar says.

According to the American Cancer Society, excess body weight is thought to be the cause of about 11% of cancers in women and about 5% of cancers in men. Obesity increases your risk of developing several different cancers, including:

The exact link between excess weight and cancer is still unknown, but researchers believe inflammation due to visceral fat the fat surrounding vital organs is to blame. Losing weight could lower your risk of developing these cancers.

Some people may need to lose significantly more weight to experience some of these benefits, Ali says. But for the most part, losing as little as 5% of your body weight can lead to many health benefits, like improved heart health and decreased risk of diabetes. But, before starting any weight loss program, it's important to talk with your doctor about the right plan and goals for you.

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10 benefits of losing weight: How a 5-10% loss can improve your health - Insider - INSIDER

My name is Stephanie Niknam (@wwchefsteph), and I am 24. Im from Hudson Valley, New York, and I am a teacher. To hit reset after grad school, I joined Weight Watchers (now WW) and got hooked on running with the Nike Run Club app, and I've lost 89 pounds.

I used to feel out of control with my eating. I would think I was doing all of the right things with my diet, but I wasnt seeing long-term results. I kept gaining and losing the same five pounds over and over.

I got caught up in following short-term, quick-fix diets for years. But eventually I finally felt ready to make a concrete change once I finished grad school in May 2019. I felt like I was beginning a new chapter of my life and wanted to make it a healthy one. I decided to start WW (formerly known as Weight Watchers) in May 2019.

The points system and the WW app are what convinced me to join, since calorie counting always seemed so overwhelming to me. When people ask me what kind of diet WW is, I tell them it is how you choose to experience it. The program is extremely adaptable and individualized to fit your lifestyle and eating habits. As long as you honestly track your food and stay in your healthy eating points zone, you will be successful.

I love the barcode feature in the WW app that allows you to scan anything with a barcode, and it will tell you the points value. The restaurant feature also gives points values for a lot of major chain restaurants, which is so helpful. Even when I go to a local restaurant, I just choose to track my meal as a similar one from a chain. I love the ease and adaptability of WW. It just fits my lifestyle every day. Its the reason why I have been able to follow the program successfully for over a year now.

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I was doing great! By June 2019 I was already down about 15 to 20 pounds. But the funny thing is that working out in that way wasnt sustainable for me long term. I couldnt keep up with the constant exercising in my daily lifestyle without feeling starving after, and going overboard on food as a result.

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Around July 2019, I took a pause from all major exercise and just walked every once in a while. I narrowed my focus on my diet. And I continued to lose weight! It wasnt until July 2020, when I was down 70 pounds, that I decided to focus on exercise again. I finally felt in control of my eating enough to not pig out immediately after a workout.

I started running with the Nike Run Club app with *no* running experience. Seriously none. I struggled. But the guided audio coaching helped me a ton, and now I can run without stopping for four-mile trail runs. I definitely recommend the app.

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These three changes made the biggest difference in my weight loss results.

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WW

Ive learned that my self-worth comes from withinnot from the scale. I frequently remind myself to not be so tough on myself. Again, losing weight does not increase your value as a person.

My entire habits have changed from over a year ago. But that doesnt happen over night. Changes are gradual, and consistency is what will help sustain those healthy habits. Taking the time to invest in my health and myself is what has increased my confidence. I never expected to lose such a high amount of weight. As cheesy as it sounds, it has taught me that I can accomplish anything I put my mind to.

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With Weight Watchers And The Nike Running App, I Finally Broke Out Of My Weight-Loss Rut - Women's Health

Where do I start if I want to lose weight? This is one of the most common questions that anybody who wants to lose weight would ask. But, you are not alone to wonder where to start your weight loss journey from. There are tons of people who are just like you and there is no reason for you to feel ashamed or embarrassed to ask this question. Also Read - Weight loss: 5 inexpensive ways to get in shape

What is that one thing that comes to your mind when you think of losing weight? Diet and exercise isnt it? But these two are not enough for you to lose those extra pounds. There are many other factors that play a very important role in your weight loss journey. Here are 5 tips that can help you manage your weight without stressing yourself out. Also Read - Unable to lose weight? 5 lifestyle changes that will help you shed those extra kilos

Drinking enough water throughout the day is not just good for your overall health but also plays a very important role when you are trying to lose weight. The first and foremost rule is to consume water at least 30 minutes before your meals. Studies have revealed that people who do not consume water during their meals can lose weight faster than the other section. Also, consumption of water can help you get rid of the toxins that are your biggest enemies when you are trying to lose weight. Moreover, when you are hydrated from inside, your cravings for fast food goes down. Also Read - Want to lose weight? Try these spices

Greens that contain fibers are your friend when you are trying to shed fat. Superfoods such as avocados, broccoli, Brussels sprouts, and carrots are rich in soluble fiber. It is not only good for your weight loss but also for your overall health. These foods help your body to fight against chronic diseases like diabetes and heart illnesses.

Vitamin-D that you get from sunlight plays a very important role in your weight loss journey. Sit outside in the sunlight for at least 10-15 minutes every day. One can also take a doctors prescribed supplements.

One of the most important pillars of weight loss is to never starve yourself. Skipping meals will never help you lose weight. It will only make you feel bloated and gassy. The perfect trick to lose weight quickly is to have small meals at quick intervals. Add more fibers to your diet and make sure to have greens.

When you give your body proper rest, you actually make it ready for the weight loss journey. Sleep plays another important role since it helps your body to recover muscle tension and muscle strain. Proper rest also helps you to remain stress-free which in a way boosts your weight loss journey.

Weight loss is not only about your looks and appearance, it is more than that. Obesity can affect your quality of life and mental well being. The journey is not easy. It may take time but it is not impossible. If you are looking for a magic pill or a really quick fix for those extra fats in your body then you should stop right now as there are no short-cuts.

Have you ever tried to follow your own weight loss journey? What tips did you use? Share your thoughts in the comments!

Published : October 27, 2020 3:46 pm | Updated:October 28, 2020 11:28 am

Original post:
Weight Loss: 5 things beginners should keep in mind - TheHealthSite

If you often eat breakfast while working or commuting, you might end up eating more than you think.

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When it comes to losing weight, breakfast shouldn't be taken lightly literally or figuratively.

Breakfast and when, what, how and if you eat it can have a significant affect on your weight-loss goals. Unfortunately, there are some common missteps many of us take when it comes to eating in the a.m. Do you bypass breakfast as a means to cut calories? How about eating a bowl of cereal while working at your desk sound familiar?

Here, we call out six of the most common breakfast mistakes that may be hindering your weight-loss efforts and offer easy solutions to help change these behaviors.

Mistake 1: Skipping Breakfast to 'Save' Calories

If you nix breakfast as a means to reduce your overall calorie intake for the day, you may want to rethink your strategy. Yes, skipping breakfast means you'll probably consume fewer calories in the morning, but what kind of effect does this have on the rest of your day?

Eating breakfast increases what's called your "postprandial energy expenditure," aka the amount of energy (calories) you burn to digest and metabolize the food you eat. In fact, a November 2018 review published in Advances in Nutrition found that you burn an extra 40 to 200 calories just by eating breakfast.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

Plus, a June 2016 study published in the British Journal of Nutrition found that eating breakfast not only helps you lose weight, but is key to helping make sure you don't regain it.

The fix: If weight loss is your goal, eat a hearty breakfast and then cut calories from your other meals and snacks. This way, you'll still consume fewer calories throughout the day but you'll burn extra calories by consuming something in the morning. You'll likely have more energy and feel less hungry, too.

Mistake 2: Limiting Yourself to 'Breakfast Foods'

There's no reason you can't enjoy your favorite "dinner foods" in the morning.

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When it comes to what we're actually eating for breakfast, it appears we're filling up on cereals, pancakes, baked goods and the like. Our breakfast meals skew higher in carbohydrates and lower in protein compared to lunch and dinner, according to a June 2014 study published in The Journal of Nutrition. The study found we're eating about 13 grams of protein at breakfast and three times that (39 grams) at dinner.

This is important when it comes to weight loss because, as the study points out, balancing our protein intake throughout the day stimulates muscle protein synthesis more effectively, compared to eating very little protein earlier in the day and loading up in the evening hours. Building muscle protein prevents muscles from breaking down and allows them to build back up, especially after exercise. Ultimately, this has a positive effect on our ability to exercise and metabolism.

The fix: If you find yourself favoring more carbohydrate-rich foods in the morning, try adding a bit of protein to help offset your intake later in the day. Yogurt, eggs and lox are all great sources of protein that you can easily add to your morning meal.

Or mix it up with some nontraditional a.m. dishes like high-protein breakfast soups or savory oatmeal. And hey, who says dinner leftovers can't become a quick-and-easy meal the next morning?

Mistake 3: Making Breakfast Your Smallest Meal of the Day

If you tend to go light at breakfast in an effort to eat less, again, you'll want to rethink this strategy. Research shows that eating more in the morning and then less at lunch and even less at dinner may be a more effective approach.

A February 2020 intervention study published in the Journal of Clinical Endocrinology & Metabolism found that eating about 70 percent of your calorie needs at breakfast, 20 percent at lunch and just 10 percent dinner increased diet-induced thermogenesis (calories burned after eating) by 2.5 times, compared to eating 10 percent of total calories at breakfast, 20 percent at lunch and 70 percent at dinner.

These findings are in line with other research like a pilot study published August 2018 in Physiology & Behavior, which found that eating 50 percent of calories at breakfast, 30 percent at lunch and 20 percent at dinner was also beneficial.

The fix: Adjusting to eating a bigger breakfast may take some time, especially if you typically keep it to a minimum. Start by slowly adding in more foods a piece of fruit, an extra tablespoon of nut butter on toast, adding an additional egg to your omelet. Overall, the goal is to eat more of your calories earlier in the day and less towards the end of the day, before you go to bed.

Mistake 4: Eating Breakfast While Distracted or On-the-Go

Multi-tasking, especially when eating, could be hurting your efforts when it comes to weight loss. A May 2019 study published in Physiology & Behavior found that when we're distracted, we eat more.

The findings showed that whether subjects were eating while using their phones or reading a magazine, they consumed 15 percent more calories than those who ate without distraction.

The fix: If you tend to eat breakfast while commuting, watching the morning news or working at your desk, you'll want to stop this ASAP. Sit down (without distraction) and pay attention to the food you're putting in your mouth. You'll likely enjoy the meal more and end up eating less without trying.

Mistake 5: Opting for Juice Instead of Whole Fruit

Juice doesn't give you the benefits of fiber, which is a key nutrient when you're trying to lose weight.

Image Credit: jacoblund/iStock/GettyImages

Yes, sipping on juice can be an easy way to get more fruits and vegetables, but the truth is, you're really not getting the best bang for your buck. When fruit and vegetables are juiced, the majority of the fiber (part of what makes them so healthy) is removed.

Fiber helps to keep us feeling fuller longer. It slows digestion and helps to prevent the quick rise and fall of your blood sugar levels after eating, according to the Mayo Clinic.

The fix: If you enjoy drinking juice because of the convenience and the ease of eating more fruits and vegetables, try smoothies instead. When you sip on a smoothie, you're still getting all of the fiber found in fruits and vegetables.

Mistake 6: Overloading Your Coffee

Having a cup of coffee in the morning can absolutely be part of a healthy diet and a helpful component of your weight-loss journey, with one caveat. It depends on how you "take" or make your coffee.

Coffee is a source of antioxidants and it may aid in weight loss, but if you're adding spoonfuls of sugar and/or creamer to your cup, these benefits are a wash.

Sweeteners and creamers high in saturated fat quickly increase the amount of calories in your cup of joe.

Artificial sweeteners don't have the added calories and sugar, but research shows they can mess with your gut, and not in a good way. Indeed, an October 2014 study published in Nature found saccharin, aspartame and sucralose consumption may increase the risk of glucose intolerance (a risk factor for diabetes) by altering our gut microbiome in favor of harmful bacteria.

The fix: In place of creamer, try adding milk or nut milk instead, preferably with minimal added sugars, if any at all. When it comes to adding sweetness, keep in mind the American Heart Association recommends limiting daily intake to 25 grams or 6 teaspoons for women and 36 grams or 9 teaspoons for men.

Excerpt from:
6 Breakfast Mistakes That Can Make It Harder to Lose Weight - LIVESTRONG.COM

Created for Greatist by the experts at Healthline. Read more

Everybodys got some amount of back fat. But if you have some extra back fat that youd like to shed, weve got your back (and the fat that comes with it).

Heres how to get rid of back fat the healthy way with diet and exercise.

Body fat is actually essential for a bunch of things like regulating your body temp, storing energy, and aiding in digestion. So, having fat doesnt mean youre unhealthy right off the bat. You actually need it to ya know, survive.

Without enough fat, you might have to deal with issues like vitamin deficiencies, hormone probs, or nervous system damage.

Keep in mind that according to the American Council on Exercise, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent.

Excess upper, middle, and lower back fat builds up for the same reason any other fat does: due to genetics, a lack of exercise, a sedentary lifestyle, or certain health conditions.

With age, fat also tends to accumulate more around your belly area, which can also lead to so-called love handles on your lower back.

Losing fat typically requires a combo of eating healthy, working out regularly, and reducing calories. Doing exercises that build muscle in your upper and lower back can also tone up your back muscles.

Psst Heres the deal with spot reduction

Repeat after us: Localized fat loss does NOT work! You cant just lose fat in one area of your bod including your back. Instead, you have to lose weight all over to notice a difference.

Youve prob heard this one before: Cutting calories is key to fat loss. It takes about 3,500 calories to equal 1 pound of fat. So, if you reduce your calories by about 300 to 500 calories per day, you can lose 1 to 2 pounds each week.

The healthy intake for adults ranges from 1,400 to 3,200 calories per day. The number of calories per day youll need depends on numerous factors, including age, sex, height, weight and your level of physical activity.

When youre feeling a little more bloated than usual, fat might not even be to blame it could be water weight. Regularly munching on salty foods can cause you to retain excess water that adds to stomach and back bloat.

You know that feeling you get after eating a cup of noodles? Yeah, thats what sodium does to you. To get back on track, cut down on processed and restaurant foods, which are often super salty.

You dont have to meticulously count calories to eat better. Instead, opt for healthful, fiber-rich and low sodium foods like avocados, eggs, nuts, leafy greens and veggies, fish, and lean chicken breast.

Eating fiber-rich, nutrient dense foods will keep your digestive system regular, lower bad cholesterol levels, and help you maintain a healthy weight.

High carb and starchy foods are delicious. But unfortunately, theyre usually full of sugars and empty calories. Cutting back on foods like white bread, crackers, chips, and cookies can have a major impact on weight loss as well as your overall health.

Remember: Everything in moderation. You dont have to skip out on your fave Sunday morning croissant to be healthy and feel amaze.

Sometimes when you think youre hungry, youre actually just thirsty. Stay hydrated and feel more satiated by sipping on more water throughout the day.

Most adults lose about 2.5 to 3 liters of water per day, which is about how much you need to gulp down to stay healthy.

Can you get rid of back fat fast?

Like with most things, slow and steady wins the race when it comes to weight loss. One research review found that rapid-fire weight loss leads to more muscle loss than slow, long-term weight loss.

According to the Centers for Disease Control and Prevention, healthy weight loss is at a pace of about 1 to 2 pounds a week. Any faster, and you could face adverse effects like nutrient deficiencies, fatigue, and headaches.

In case you didnt already know, an exercise ball is the ultimate quarantine accessory.

This classic yoga pose helps improve your posture and build muscle. (When your spines straight and tall, you might not find much of an issue with your back fat, after all.)

Dont forget the cardio!

Moving your body with cardio and strength training gets you closer to not only a healthy lifestyle, but it can help you melt away fat.

One study showed that just 20 to 40 minutes of moderate to vigorous cardio per day can help you burn fat and boost your metabolism.

Not much of a jogger or spinning enthusiast? No prob. Simply walking more can burn enough calories to lead to weight loss. Try trekking more on foot to reap the benefits.

You dont have to be a gym enthusiast or clean-eating fan to cut back on some back fat. Over time, small lifestyle changes can lead to major changes. Here are a few tips to move toward a healthier you:

Sorry, but spot-fat reduction for back fat just isnt a thing. You can only lose back fat by losing fat all-over on your bod. You can also tone the area by targeting back muscles.

Creating a calorie deficit, eating healthy, and exercising regularly are the keys to the weight loss needed to target back fat.

Remember that some degree of back fat is healthy and totally normal! Give yourself a pat (on the back ) for working on your physical fitness, but try not to impose unrealistic standards on yourself. Lets be real: You dont deserve that ish.

Read the rest here:
How Can You Get Rid of Back Fat? 11 Tips for the Gym and Your Plate - Greatist

Anxious or stressed? (Who isn't right now?) The key is to figure out the right foods to reach for when stress, anxiety, and everyday worry takes over your brain. Other than getting exercise and a good night's sleep, food is the most powerful medicine you can reach for, says this doctor. Here is his prescription for what to eat and drink when you need to feel calmer fast.

"When it comes to that natural stress reaction, we need something crunchy," says Dr.Jonathan Dr.Clinthorne, a Ph.D. in Nutrition, who has researched extensively on the connection between nutrition and mood, is the nutrition communications manager for Atkins, and has written a new paper: Good Mood, Good Food: A Wellness Guide to Superfood Mood Balancers."For me, that means almonds and nuts and seeds. And those are great sources of magnesium and that helps calm the neurotransmitters in our brains."

Why do humans find solace in crunching down on foods that make that satisfying sound as we mash our teeth? "For some reason crunching on foods can be helpful to our brains," Dr. Clinthorne says. It's practically caveman-like. Hearing our own crunching in our head is calming, and makes us realized we are eating something. A Mental Floss story on the science of why we love loud crunchy foods adds this: "Humans love crunchy, noisy snacks, that loud rattling that travels to our inner ear via air and bone conduction and helps us identify what it is were consuming. Depending on the snack, the noise can reach 63 decibels."

So whether you're eating nuts, celery, snap peas, or other "loud" foods you can tell yourself that just the act of hearing yourself chew these crunchers is a therapeutic endeavor."It's easy to slurp down something not good for us. but crunchy food, on the other hand, helps us since it signals the brain that we know we are eating. When you eat nuts, it is both crunchy and savory. When you eat nuts you are satisfying your brain by bringing in food that tells the brain, all is well, we are being fed. It turns out we need that reward."

Some people need to satisfy their stress with comfort food, especially chocolate, which contains chemical compounds that are beneficial to your brain chemistry called methylxanthines, which are in cacao and chocolate and coffee. In a study calledHealth Benefits of Methylxanthines in Cacao and Chocolate, the authors studied why humans throughout time have brewed drinks with these compounds and discovered that they help your brain focus and result in more efficient thinking, but without the serious side effects of drugs. So these phytochemicals in chocolate and coffee allow your brain to process the work at hand, which can lead you out of a stressful situation.

The study adds: "Apart from the benefits for day-life activities, methylxanthines may even be considered instrumental for health-maintenance.... In fact, chocolate/cacao does not generally produce insomnia or cause anxiety."

We all know to stay away from sweets, which sends us on a rollercoaster of highs and lows throughout the day, but the most dangerous foods are those packed with hidden sugarsthat trick us into thinking we're eating healthy food when in fact we are surging our insulin response and then crashing again.

"A lot of foods you would not expect to have sugar do, and in America, we are so programmed to eat sugary foods we don't think about it," says Dr.Clinthorne. "The worst thing to eat when you're stressed is sugar. You start consuming it when you're stressed and want more sugar and more sugar and then end up feeling bad about ourselves. So tell yourself: "I am just staying away from sugary foods"is the best idea.

Does alcohol count as sugar?"I think alcohol is a great question We know that in higher doses it activates our flight and flight mechanism, so if stress is the issue, definitely stay away from higher levels," says Dr.Clinthorne. "People who do not have trouble with sleep, a little is fine. But as long as you stay away from sugary mixes, it's fine. But even tonic water has sugar in it. What is a small amount? For a lot of people, that's two or more drinks. You can tell when your heart rate goes up when you're drinking."

A day of stress-free eating:

Breakfast looks like a smoothie with some veggies like frozen spinach, avocado, coconut milk or oat milk, then add any fruit or veggies you have lying around. Start with a mix of healthy fats like the avocado and then add fiber from the spinach and fruit and the carbs are built-in. The oat milk adds protein. Those healthy fats and fiber will make me feel good all morning.

Lunch is usually what I call my big-ass salad. I add as many vegetables as I can get in there. and usually not afraid of putting it in the calories in the form of nuts and seeds. I get most of my calories at lunch. Make it the highest caloric meal of the day.

Then I like a smaller dinner. I choose a plant-based protein source like whole grains or a sheet pan of roasted vegetables we may crumble some cheese on top, and that can be dairy-free cheese if you're eating plant-based, saysDr.Clinthorne. I am one of those people who sees the benefits of eating more plants.

This is important. "Exercise. I am an exercise junky. I think everyone should get physical activity in some ways shape or form," says Dr. Clinthorne. "Be active whether gardening or walking or mowing the lawn. It doesn't have to be a 100-mile bike ride, just has to be something you enjoy. But don't want you to get intimated or turned off so just get out there."

"The reason is that our bodies release anti-stress compounds that are almost like CBD in response to exercise," says Dr. Clinthorne. "The brain works by responding to the stress of exercise with endorphins and they stick around long after you stop working out."

The anti-stress hormones are endorphins he adds. "I am evidence-based, and they can measure these in the lab. Some people feel worse after exercise and if you are one who struggles with endorphins either you are doing the wrong exercise or going too hard... if you do that you will feel awful. So switch it up or go easier on your body."

So exercise is the first and most important thing you can do, for stress, every day. get it done in the morning. It doesn't have to be running 5 miles. You can get it in much faster. A tone-upsession on your livingroom rug works, but get your heart rate up.

"Everyone needs to eat more vegetables since they help us by delivering important antioxidants and nutrients to keep us healthy. But they are also high in fiber which makes you feel fuller longer and keeps your gut healthy, which sends the right signals to our brains for our mood," says Dr. Clinthorne.

"But it's also smart to eat berries, especially blueberries, and since they actually have alow glycemic index, you can use berriesto satisfy your cravings if you have a sweet tooth. We should all eat more raspberries, blackberries, and blueberries which are full of antioxidants to make us feel good.Eating high fiber foods helps us by keepingthe gut healthy, since healthy with probiotics help us improve our overall mental health as well."

Surprising fact: Dehydration is related to your mood. "There is really fascinating research being done around dehydration and mood. Just being dehydrated can cause you to have a negative outlook. You might be bummed out and feeling irritable or angry and in fact, you're just dehydrated," saysDr. Clinthorne. "So drink a little extra water and you might pop out of it.

"Think of how important water is to all our physiological functions, and as human beings not being able to find water is a source of survival, which means being dehydrated activates our fight or flight responses in the brain. So instead of eating, go drink a tall glass of water."

Sunlight in the morning has been proven to help elevate mood. Studies on light cycles show that while bright light at night can depress mood, sunlight in the morning boosts your brain mechanisms and mood. Still, the changing seasons can affect your mood, so in the fall, it's even more important to get sunlight for your wellbeing, studies have found.

"There is extensive research on how UVA and UVB raysfrom sunlight affect our brains," Dr. Clinthorne adds, "Since the UVB rays are important for vitamin D synthesis, while the UVA rays on our skin help us feel our neurotransmitters and help boost our mood." So first thing as the sun gets up, you should open your blinds and check the weather and if it's sunny, get outside.

The second half of that equation is to get to bed earlier so that you don't have to struggle to get out of bed in the morning. The earlier you get to bed, the better it is for your health, your mood, and your overall ability to fight stress and stay away from junk food the next day.

"Everyone is stressed out and many of us have put on pounds during this time, so if that is stressing you out orimpacting your mood, there are strategies to lose weight during this time that work effectively and quickly.

"If you controlblood sugar,you are going to lose weight, and there are a lot of different eating patterns you canchoose and still lose weight."The key is to find the plan that is right for you: Mediterranean or vegetarian or vegan diets are compatible with the Atkins Diet," he says.

Or try The VegStart Diet, which is a healthy weight loss plan that helps you shed pounds in 14 days on a plant-based diet.

Read the original here:
The 9 Best Ways to Boost Mood, Including What to Eat and Drink - The Beet

Just the thought of fasting can make you hungry. But living without food for a while whether for health or religious reasons can be good for you, explains hepatologist Dr. Nizar Zein in an article published by the renowned Cleveland Clinic (USA).

Fasting does not only help you lose weight, but is also associated with numerous health benefits. However, many people find it difficult to avoid food completely or partially for a certain period of time. Some tips from an expert can help here.

There is a set of possibilities for chamfered, says the physician. Sometimes fasting means avoiding certain types of food such as carbohydrates or fats. In other cases, it just means reducing the calories overall. Then there is the kind of fasting, where for one day or longer nothing at all is eaten (or sometimes drunk). Many religions promote some form of fasting as a spiritual discipline. And the medical literature shows that fasting in general:

There are also theories according to which intermittent chamfering can help to live longer, strengthen brain function and prevent neurodegenerative diseases, says Dr. Zein.

Health benefits

For those who plan to fast without eating, Dr. Zein recommends these five tips for maintaining health and energy levels:Prepare for entry: Reduce eating and drinking gradually for several days or even weeks before fasting. Otherwise, a sudden start of fasting will be a shock to your body. Do not eat three full meals a day with snacks in between and then suddenly stop eating one day, Dr. Zein warns. If your body is used to regular refueling, it can be difficult to maintain the energy level during the fast.

Even if you follow these tips, too much fasting can be dangerous. Do not abstain from food and drink for more than a few hours, advises Dr. Zein. Fasting for too long can lead to dehydration, psychological stress and sleep disorders.

Avoid foods and drinks containing sugar: It is not a good idea to consume cookies and sweet tea before fasting. You may feel full and satisfied at first, but if your blood sugar drops an hour or two later, you may become extremely hungry and weak. To have enough energy in the long run, you consume complex carbohydrates (like pasta, rice and potatoes) and protein (like meat and beans).Reduce activities: It is not a good idea to do intensive sports if you do not eat or drink, says Dr. Zein. If you plan not to replenish your nutrients for a while, save your energy for important daily activities.Pay attention to the intake of medication: Talk to your doctor about taking your medication before fasting. Some medications for example, for seizure disorders are essential, and people who are affected by them should not fast. Other medicines such as some antibiotics should be taken with a meal. If people have negative consequences from fasting, it is often because they have not taken their medication properly, explains the hepatologist.Do not rush anything when stopping: Increase at the end of chamfered your calorie supply gradually again. Distribute these calories on your next two meals, instead of immediately again eating very much. This is better because it helps you avoid rapid changes in blood sugar levels and the fatigue associated with eating a large amount of food.

Fasting can be healthy overall. I recommend it, says Dr. Zein. However, it can cause problems for people with certain health problems. To those, which should not do without all food and beverages, according to the physician persons belong, who:

Tips for healthy fasting

Otherwise, fasting in a healthy way can bring psychological and physical advantages. Talk to your doctor or health care professional before making fasting part of your routine. (ad)

WashingtonNewsday Health and Wellness.

The rest is here:
Lose weight: Five tips for healthy fasting. - The Washington Newsday

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