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Feb 6

Yep, It’s TrueStaying Positive Can Actually Help You Maintain Weight Loss – msnNOW

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stockvisual - Getty Images According to a new study published in the journal Obesity, those who were most successful at losing weightand keeping it offhad a more positive outlook.

It should go without saying that no runner needs to lose weight, and runners indeed come in all shapes and sizes (see: Allie Kieffer advocating for body-positivity in the running community and social media movements like Dorothy Beals #IHaveaRunnersBody). But the reality is that many people get into running to lose weight, which is a challenging process, and those who are successful face an even harder road ahead: keeping the pounds off.

While theres no single strategy that works best for everyone, new research highlights certain tactics that many weight loss maintainers have in common, providing at least a roadmap for the maintenance journey.

Published in the journal Obesity, the study surveyed almost 5,000 members of WWformerly known as Weight Watcherswho lost an average of 50 pounds and didnt regain the weight for at least three years. Researchers looked at 54 behaviors related to weight management, encompassing strategies related to goal-setting, attitudes, food tracking, and type of food consumed.

In terms of habits around food, the most prevalent behaviors of the weight loss maintainers were keeping healthy, lower-calorie food accessible, setting daily consumption goals, recording actual food consumed, and continuing to measure or weigh foods.

Also important for those who kept the weight off for years is an emphasis on outlook. These participants focus on remaining positive and often think about past successes, said lead study author Suzanne Phelan, Ph.D., a kinesiology and public health professor at California Polytechnic State University.

Focus on building these skills first, she told Runners World. The more these skills are practiced, the more they become habitual.

And while there are often unhealthy temptations and distractions all around us, putting consistent habits in place can counteract this environment, Phelan added.

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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What the weight loss maintainers did not do was beat themselves up for regaining a few pounds or feel negative about themselves or the behaviors that had led to being overweight or obese.

Practicing self-kindness and mindfulness are connected to being self-aware, and to understanding that eating and activity are part of a process, Phelan said. There will be days of excess eating and low activity. How people respond to these days makes a difference.

Preventing weight regain isnt important just for a sense of emotional wellbeing. Recent studies have highlighted the health hazards of yo-yo dieting, since the weight thats regained is often fat, which raises heart disease risk and increases systemic inflammationa potential cause for many health issues, such as high blood pressure and high cholesterol.

For those who are on a weight loss track right now, it may be helpful to look past that goal weight moment and think about implementing strategies that will boost maintenance efforts, too. Above all, obsessing over every single calorie or every single pound can quickly result in an unhealthy mindset so focusing on awareness, positivity, and healthy habits is key.

Slideshow: These 40 fit celebrities over 40 will inspire you to hit the gym (Provided by Prevention)

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Yep, It's TrueStaying Positive Can Actually Help You Maintain Weight Loss - msnNOW

Feb 6

‘When I Got Into Intermittent Fasting And Jump Rope Workouts, I Lost 83 Pounds’ – Women’s Health

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My name is Jackie Jones (@its_jayeokay), and I am 32 years old. I live in Texas and work in business management. After experiencing a long list of health issues in my 20s, I decided to take control of my healthand I lost 83 pounds.

As a young woman, my weight was never an issue. Im from the South, so a little fluff wasnt bad. But once I became a mother of twin daughters and a son, I gained around 70 pounds in four years. I was no longer just carrying a little fluffit was fat.

When I was about 20 pounds into losing the "baby weight," I got divorced, and my weight increased again. I dealt with depression during that time, and that was definitely the primary factor in my weight gain. I found comfort in food.

I began to feel my body breaking down in my late 20s. I was pre-diabetic, suffering from hypertension and gout, and had all types of body aches and pain. I also had to get my gallbladder removed. I wasnt even 30 yet. But I had three children who depended on me, and I couldnt let them down. My children were my motivation to change my life.

When I made the decision to lose weight, food had already become my best friend. So it was really hard giving up my sweet treats and salty snacks. I would go a day or two depriving myself but then binge like Id never eaten before. So instead of not eating treats at all, I began to limit myself to small servings.

This eating ideology of "its not what you eat, its how much you eat" has worked for me. I also have adopted intermittent fasting (IF), and I fast from 9 p.m. at night until 12 p.m. the next day. During my eating window, I still limit my intake of sweet and salty stuff, but I have all of the fruits and veggies that I want. The combo of IF and focusing on produce has also helped me break through weight-loss plateaus.

Ive always been a nature lover. Walking in the woods may sound isolating, but I felt so free. It helped me clear my mind and sweat without the fear of people gawking at me. With just walking two to three miles every other day, I lost about 60 pounds.

Now I work out a minimum of four times a week. Two days are weight training and two days are cardio. I enjoy my curves, so weight lifting had to be a part of my workout schedule. I have a heavy lift day, as well as a bodyweight day. Cardio is a must, too. I still enjoy my walks in the park, but my newest obsession is jump roping. Its a great full-body workout and extremely fun.

Slow and steady weight loss works for me. I didnt want my weight loss to be fleeting; I wanted to learn positive habits I could keep up with for the rest of my life. Once I realized I could lose weight, I realized I could do anything. It sounds cliche, but if you can believe it, you can achieve it.

Losing weight didnt just give me confidence in my physical self, but it made me believe in my emotional self as well. Ive become a better parent, friend, and family member. Ive taken a leap of faith with my career. Im more patient. Im more understanding. I am better inside and out. And I totally believe in myself.

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'When I Got Into Intermittent Fasting And Jump Rope Workouts, I Lost 83 Pounds' - Women's Health

Feb 6

Cut Mass, Not Muscle: The Basics of a Cutting Diet – Greatist

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Created for Greatist by the experts at Healthline. Read more

Whether you live at the gym or on a YouTube fitness channel, youve probably heard abs are made in the kitchen at some point. The trope may be overused, but its also very true. If you want a bod like Gal Gadots or Kumail Nanjianis (like, WHAT?), youll need to be as dedicated to your diet as you are to your squats. Enter: the cutting diet.

The objective of a cutting diet is to cut body fat while maintaining your musculature. The technique is popular with bodybuilders and fitness enthusiasts who are looking to get as lean as possible without losing muscle mass.

FYI:

Cutting isnt a long-term lifestyle. Its a phase that typically lasts 24 months. Its usually timed around a bodybuilding competition, an athletic event, or any occasion where you want your physique to be *chefs kiss.*

The diet tends to be low in calories, with most of the calories coming from carbs and protein, and it always involves weightlifting. Weightlifting is key: It helps prevent muscle loss when you begin to cut calories.

Bottom line:

Cutting is a low calorie, high protein, temporary diet phase that also includes weightlifting. The goal of cutting is to get as lean as possible without losing muscle mass.

Is the term macros unfamiliar? Dont worry you already know what they are!

Macronutrients aka macros include protein, fat, and carbohydrates. A cutting diet often involves getting a certain amount of calories from fat versus carbs, which is where counting macros comes into play.

To determine your ideal macronutrient breakdown, you must first figure out your caloric needs.

Fat loss occurs when you consistently eat fewer calories than you burn. But a cutting diet isnt just about reducing your caloric intake. The source of your calories matters too.

The number of calories you should consume each day depends on your height, weight, lifestyle, gender, and activity level. Its also important to keep in mind that while a larger calorie deficit could help you lose weight faster, research shows that dropping weight too quickly could result in muscle loss.

A slow, even rate of weight loss often works best for cutting. Studies have found that losing 1 pound (or 0.5 to 1 percent of your body weight) per week may be most effective.

Since youre consuming fewer calories and exercising routinely while cutting, your protein needs will increase. Luckily, studies have found that a high protein diet can reduce appetite, boost metabolism, and even help preserve lean muscle mass.

Pro tip:

To help ensure that youre shedding pounds, not muscles, aim for 0.70.9 grams of protein per pound of body weight (or 1.62 grams per kilogram). Translation: Someone who weighs 155 pounds (or 70 kilograms) should eat 110140 grams of protein a day.

Too much fat will obviously hinder your ability to lose weight. But not consuming enough can impact your bodys ability to produce hormones like testosterone and IGF-1, which help preserve muscle mass.

Pro tip:

Experts recommend 1520% of your calories come from fat while cutting. One gram of fat contains 9 calories, so a person on a 2,000-calorie regimen should aim to consume 3367 grams of fat each day.

If your workouts tend to be intense, stay on the lower end of the fat range this will allow you to get more of your calories from carbs.

Love em or hate em, carbs may help preserve muscle mass while cutting. This is because your body actually prefers to use carbs, not protein, for energy. Also, carbs help fuel your performance. (Hello, carbo-loading.)

Pro tip:

To determine your carb intake, subtract the calories that should come from protein and fat from your overall calorie count. The remaining calories should come from carbs. Divide that number by 4 (because carbs provide 4 calories per gram) to figure out how many carbs you should eat each day.

For example: If the 155-pound (or 70-kilogram) person mentioned above is on a 2,000-calorie cutting diet, they should eat 110 grams of protein and 60 grams of fat. The remaining 1,020 calories can come from carbs (about 255 grams of carbs, to be specific).

Bottom line:

Your caloric and macro needs depend on your height, weight, gender, and activity level. Accurate calculation is crucial to a successful cutting diet, so break out that calculator.

There are pros and cons to cheat meals and refeed days, which are totally optional. If you incorporate either into your diet, be sure to plan them carefully.

Cheat meals, which are occasional deviations from your plan, are meant to ease the strictness of cutting. (After all, you still have a life outside the gym and the kitchen.) But if you have difficulty with moderation, these special meals may sabotage your weight loss efforts or promote unhealthy eating habits.

Refeed days, on the other hand, are meant to boost your carb intake (usually once or twice a week). This increase in carbs can help restore your bodys glucose stores, improve performance, and balance your hormones.

Weight gain is possible after cheat meals or refeeding, but dont sweat it too much. The extra pounds tend to be water weight thats lost after a few days of cutting.

Cutting is just one element of a bodybuilders in-season eating plan. Before they start cutting fat, they go through a bulking phase that can last for months (or even years whoa).

During the bulking phase, bodybuilders follow a high calorie, protein-rich diet and an intense weightlifting regimen to build as much muscle as possible. Once they reach their muscle mass goal, they often transition to the cutting phase. This can last from 12 to 26 weeks.

Competitive bodybuilders are judged purely on their physical appearance, but there are a few health benefits associated with the lifestyle.

For one thing, they often practice resistance and aerobic training, which can help reduce the risk of dying from cancer, heart disease, kidney disease, and other critical illnesses.

They also tend to consume lots of nutrient-dense foods from all different food groups, which may also help reduce the risk of chronic disease.

Calculating macros for bodybuilding requires a little more precision than, say, calculating macros for regular weight loss. The first step: Find out your maintenance calories.

The simplest way to determine your maintenance calories is to:

If, by the end of the week, your weight has stayed the same, the number of calories youve consumed per day is your maintenance calories (its helping you maintain your weight, not gain or lose).

During the bulking phase, you should aim to increase your maintenance calories by at least 15 percent. This means that if your maintenance number is 3,000 calories a day, you should try to consume 3,450 calories a day.

As you gain weight, continue to evaluate and increase your caloric intake (preferably on a monthly basis).

Once youve met your muscle mass goal and your weight is stable, the next step is to reduce your calorie intake by 15 percent of the amount youve been eating while your weight has been stable.

You should also continue to adjust your calories as you lose weight, like you did in the bulking phase.

During both phases, try not to lose or gain more than 0.5 to 1 percent of your body weight each week. Itll help ensure you dont gain too much body fat or lose too much muscle.

Time for more math!

Now that youve calculated your calories, you need to determine your macronutrient ratio. (If you need a refresher, macros are your protein, carb, and fat intake.) Luckily, your macronutrient ratio wont change based on the phase youre in.

The following ratios are general guidelines for a bodybuilders needs, but its best to consult a registered dietitian to ensure your goals (and nutritional needs) are being met:

For the general population, the Acceptable Macronutrient Distribution Range (AMDR) according to the Institute of Medicine suggests:

Heres a breakdown of the macro ratios for both bulking and cutting if your maintenance calorie total is 3,000:

The carb and fat ratios are a bit flexible if these exact numbers dont fit into your lifestyle.

What you eat and dont eat is just as important as your training. Consuming the right foods in the right amounts will give your muscles what they need to recover and grow stronger post-workout.

Similarly, consuming the wrong foods (or not eating enough of the correct ones) will negatively affect your results.

FYI: You dont need to change the kinds of foods you eat depending on whether youre bulking or cutting, but the amounts will vary.

The following foods are great for both phases:

while its best to limit or avoid the following foods:

Certain foods can slow digestion or upset your stomach if you eat them before a workout. Try to avoid the following foods before hitting the gym:

The makeup of your meals can stay the same during each phase, but portions will obviously change depending on whether youre bulking or cutting.

If the thought of eating chicken and broccoli for months on end makes you want to throw a barbell out a window, take a moment. Counting macros doesnt have to involve eating bland, boring food.

In fact, bodybuilders should focus on eating a variety of foods and food groups throughout the day to ensure their nutritional needs are being met.

Bottom line:

Make sure every meal and snack contains 2030 grams of protein to support muscle-building.

Heres some #inspo for your meals:

Eating the right foods, watching your macros, and working out consistently are most important to a successful cutting diet, but the following tips will help support your weight loss:

The goal of cutting is to maximize fat loss without losing muscle mass. Its a phase meant to last only a few months, typically before an occasion when you want to look lean and mean. You should also follow an exercise regimen that emphasizes weightlifting.

The diet is based on reducing calorie intake and following certain macronutrient ratios, which depend on your weight and lifestyle. If youre an athlete or bodybuilder, consider talking to a trainer or medical professional to see if cutting is the right weight loss method for you.

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Cut Mass, Not Muscle: The Basics of a Cutting Diet - Greatist

Feb 6

Calories in vs Calories out: Why does it matter when trying to lose weight? – Times of India

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No diet is complete without calculating the calories. Calories play an important role in determining how quickly and how much weight you will lose in a given period of time. If you are someone trying to lose weight or to stay fit and healthy, then you might be well aware of the importance of calories in versus calories out. It is basically referred to the number of calories you eat and the number of calories you burn to reach your weight loss goals. However, some studies suggest that the calories eaten and calories burned model does not really work. Here in this article, we will evaluate whether counting calories really matter or not. Calorie in versus Calorie out model It is believed that to maintain stable body weight, the number of calories you eat should match with the number of calories you burn. Calorie in is referred to the number of calories you get from the food you eat, while calorie out is the number of calories you burn.

Food is the only source of calories intake. Different food items contain different amounts of calories. But our body burns those calories in 3 different ways:

Basic metabolism: It is referred to the number of calories required to keep the body functioning at rest like a heartbeat, respiration. The process is generally called as our basal metabolic rate (BMR).

Digestion: 15 to 20 per cent of the calories we eat is used to fuel up the digestion process. This process is known as the thermic effect of food (TEF) and varies as per the foods you eat.

Physical activity: The remaining calories are used to perform various physical activities like workouts and everyday tasks like walking, reading, and washing dishes.

It is essential to maintain a good balance between the number of calories you eat and the number of calories you burn to keep your weight stable. If your calorie intake is more than the number of calories you burn then your body will start accumulating the remaining calories, leading to weight gain.

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Calories in vs Calories out: Why does it matter when trying to lose weight? - Times of India

Feb 6

Here’s Who Was Eliminated on ‘The Biggest Loser’ in 2020 – Men’s Health

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USA Network

After a four-year hiatus, The Biggest Loser is back. Now airing on the USA Network, fans of the show have a whole new cast to cheer for. This season, 12 new contestants will tackle fitness challenges, learn about nutrition, and participate in group discussions to develop healthier habits and lose weight. In the end, the person who loses the most weight will be named "The Biggest Loser."

Along the way, one person will be eliminated each week. Until we see who is this season's ultimate winner, here's a running list of the eliminated cast of this season's The Biggest Loser. Spoilers ahead!

And remember: contestants on The Biggest Loser may drop weight fast, but experts recommend slow weight loss. The amount of weight a person can safely lose in a week is dependent on a variety of factors including total weight, activity level, and muscle mass, but it's generally advised to lose a half-pound to one-pound per week.

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1Week 1: Robert Richardson

Robert lost 13 pounds in week one. However, this figure was 3.18 percent of his body weight, which was the lowest percent of any other competitor, according to US. In an interview with PopCulture in February 2020, Robert revealed he lost another 48 pounds once he left the show.

2Week 2: PhiXavier Holmes

Phi weighed 345 pounds during week two, down from 351 the previous week. All total she lost 12 pounds before departing the show. Although her time was cut short, Phi says she will maintain her healthy habits at hone. "I'm just ready to show my team and everyone that the journey didn't stop here. This is only the beginning," she said.

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Here's Who Was Eliminated on 'The Biggest Loser' in 2020 - Men's Health

Feb 6

‘After A Painful Divorce And Battle With Gout, I Lost 83 Pounds With This Intermittent Fasting Approach’ – Yahoo Lifestyle

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From Women's Health

Fast + Healthy = Doable And Delicious – The Jewish Press – JewishPress.com

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Photo Credit: Jewish Press

So much of our lives revolve around food.

In addition to eating our three squares every day, there is a signature dish for every Jewish holiday and we all get a good chuckle when we hear about people having panic attacks over hosting ten people for Thanksgiving when for so many of us, that is what a regular Shabbos looks like. That old joke about all of our yomim tovim boil down to they tried to kill us, we survived now lets eat, may have been said in jest, but the reality is that food plays a very big role in our lives. With Chanukah in the proverbial rearview mirror and Purim still quite a few weeks away, now is the perfect time to take advantage of a rare lull in the calendar and focus on smarter eating and cooking, with two recently released cookbooks proving that great food doesnt have to pack on the pounds or take all day to make.

Cooking with Tanya is nutrition guru Tanya Rosens first cookbook, and while it is a great resource for the many clients at the 13 Nutrition by Tanya branches spread out all across the greater New York area, Florida and Israel, it is equally helpful for anyone trying to prioritize healthy eating. Rosen, who has worked with thousands of clients over the years, is a big believer in teaching her clients to make nutritionally sound choices so that they not only lose weight, they can keep the pounds off as well. Releasing a cookbook filled with recipes that incorporate portion control, low calorie ingredients and plenty of flavor is a natural outgrowth of Rosens nutrition empire which also includes a full line of prepared foods, giving dieters everywhere an easy way to make healthy eating part of their day to day lives.

You dont have to be a Nutrition by Tanya client to appreciate Cooking with Tanya, though every recipe is accompanied by a notation informing Rosens clients how it fits into their daily food plan. Rosen is a big fan of using cooking spray instead of oil, subbing sugar substitutes and egg whites for the real thing and incorporating whole grains, low fat items and veggies aplenty in order to keep calorie counts down the result is a book with over 130 recipes that will have you turning the pages and wondering aloud, You can eat this on a diet??

While it comes as no surprise that a diet-focused cookbook is going to have recipes for salads, soups and vegetable-based side dishes, there is an entire section dedicated to treats and snacks, giving even dieters occasional indulgences that help them stay on track. There are recipes for peanut butter cups (lightened up with powdered peanut butter instead of conventional Skippy) and strawberries stuffed with amaretto flavored low fat cream cheese, although it goes without saying that moderation is the key to successful weight loss and you cant eat these items endlessly and expect to lose weight.

Cooking with Tanya makes it easy to get through the week. There are great breakfast choices, including four different kinds of pancakes, a fruity acai bowl topped with chia seeds and sliced almonds and a stunning shakshuka that starts the day off on a high note. A wide variety of mains cover just about every possible type of protein including shake and bake chicken made with a ground spice mix in lieu of crumbs, a stunning garlic-balsamic-mustard steak whose picture alone will leave you drooling, a trendy poke bowl bursting with colorful vegetables and even eggplant parmesan made with baked eggplant rounds and reduced fat mozzarella. Understanding that Shabbos and yom tov are diet killers, there is an entire section dedicated to the holiest days on the calendar and while potato kugel may not be on the menu, several others are, and for those like me who simply adore bread there is even a recipe for honey whole-wheat challah.

A Menucha Publications release, Cooking with Tanya appreciates that sentencing yourself to a life of lettuce leaves and shredded wheat is an approach doomed to failure. Rosen makes it easy to commit to healthier food choices with nutritious, appealing and delicious recipes, paving the way towards realistic and sustainable weight loss.

* * * * *

I dont quite know where the phrase everything old is new again came from, but that was the thought that went through my head as I leafed through Sharon Mattens Shabbos Under Pressure, which to the best of my knowledge is the first kosher cookbook devoted exclusively to the latest much-have kitchen gadget, the Instant Pot. My first look at an Instant Pot had me wondering what made this any better than the pressure cooker my mother has had in her cabinet for at least 50 years. The answer was pretty simple: Instant Pot is the pressure cookers younger and cooler kid brother, albeit a souped-up electric version with plenty of digital bells and whistles, rebranded to make it cool and to appeal to a new generation.

Not that that is a problem. Pressure cookers were popular back in the day because the intense pressure that built up inside the airtight pot had the contents cooking lightning fast. However, like so many other items, they eventually fell out of favor until someone decided that the time had come for their triumphant return.

And, oh, was their return triumphant.

Instant Pots became hotter than hot, but because the cooking times and technique were radically different than conventional cooking, people found themselves hunting high and low for recipes that would let them take advantage of their many features. Like microwave cooking when it first debuted, there is a bit of a learning curve when it comes to figuring out cooking times and cycles. Gaining a level of comfort with an Instant Pot is a good investment of time, although it is important to remember that in addition to the cooking times listed in every recipe, you have to allow extra minutes for the pot to build up and release the pressure that makes the magic happen.

While many of us associate pot roasts and soups with pressure-cooking, Shabbos Under Pressure takes things to the next level with more than 70 recipes and pictures, some of which are quite unexpected. Matten has recipes for sushi and gefilte fish which cooks in just ten minutes under pressure and even challah which rises and bakes most of the way in an Instant Pot. While her crispy fried chicken doesnt take advantage of the pots pressure capabilities, its saut mode keeps your kitchen clean since the potential splatters stay neatly inside because of the pots high walls. Both cholent and yapchik, another relic of yesteryear that has thankfully become popular again, can be made using the pots slow cooker mode and there is even a spaghetti squash-based Yerushalmi kugel that cooks in 20 minutes at high pressure. Get ready to have some dessert fun including a cinnamon oat topped apple cobbler, pumpkin pie, peach torte and a chocolate banana cake, all of which start off in the Instant Pot and are finished in the oven. Others, such as the hot fudge pudding cake, poached pears and baked apples made with Hot Tamale candies dont even need any oven time, getting them onto your table and to your hungry fan club in record time.

Whether you call it an Instant Pot or a pressure-cooker really makes no difference.

Especially this time of year when the days are short and candle lighting times are early, Matten will have you rocking that timesaving pot both for pre-Shabbos prep and all week long, getting you out of the kitchen faster than ever. Shabbos Under Pressure is a Feldheim release, and its subtitle Cooking with Pressure = Pressure Free Cooking! Is as true now as it was decades ago, proving once again that moms, and even grandmas, really do know best.

* * * * *

Easy Cheesy Nachos

1 servingCounts as one lunch

A fun party food, now in single serving size.Theyre so easy to make, your kids can join the fun too!

Ingredients:1 ounce reduced fat whole grain tortilla chips (about 14 chips)1 ounces reduced fat shredded mozzarella cheese small red onion, diced small red pepper, diced cup salsa cup nonfat Greek yogurt1 tablespoon cilantro, chopped (optional)1 teaspoon sliced black olives2 tablespoons chopped jalapeos

Directions:Place tortilla chips on a microwave safe plate and top evenly with shredded cheese. Microwave on high for one minute or until cheese is melted and bubbly.

Top with remaining ingredients and serve immediately.

* * * * *

Margos Smoky Red Lentil Soup

Serves 6-8Modes: Saut/Brown | Manual High Pressure Pressure Release: Natural Release | Manual Release

I met my dear friend Margo online in her Kosher Me & Gluten Free Facebook group. We found we had a lot in common and often traded recipes via the group. A while after we had met online, we corresponded in a private message. I asked Margo where she was from and found out she lives only 3 blocks away, right here in Chicago! Weve become even better friends and recipe tasting buddies since then. This is the favorite Friday night soup of Margos family.

Ingredients:For the Soup:2 tablespoons olive oil3 large onions, diced3 stalks celery, diced3 carrots, diced3 large cloves garlic, minced2 marrow bones2 smoked hot dogs, such as Romanians beef sticks, sliced1 pound red lentils, rinsed2 bay leaves1 tablespoon tomato paste teaspoon cayenne pepper teaspoon freshly ground black peppersalt, to taste8 cups water

For the Hot Dog Croutons:1 teaspoon canola or avocado oil1 regular hot dog, diced

Directions:For the Soup:Set the EPC to saut/brown mode. Add the oil, onions, celery, carrots and garlic to the EPC pot. Saut for about 5 minutes, until the vegetables are sot and browned.

Add the marrow bones and smoked hot dogs. Saut, stirring periodically, until the bones are browned on both sides.

Cancel the saut/brown mode. Add the 8 cups of water. Scrape the bottom of the pan with a heat resistant spatula, making sure no browned bits are stuck to the bottom. Add the remaining soup ingredients.

Lock the lid and close the pressure valve. Cook for 40 minutes using manual high pressure mode.

When the soup is finished cooking, naturally release the pressure for 20 minutes then manually release the pressure.

For the Hot Dog Croutons:While the soup is cooking, fry the regular hot dog pieces in the teaspoon of oil in a small skillet until browned.

To Finish:Serve the soup hot with fried hot dog croutons sprinkled on top.

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Fast + Healthy = Doable And Delicious - The Jewish Press - JewishPress.com

Feb 1

Weight loss tips: How to lose weight and get fit like this guy who lost 40 kg with these 4 steps – GQ India

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The motivation to lose weight and get fit can be extrinsic or intrinsic, and for either of the two weight loss instigators, you need to ensure that you are following a sustainable diet and exercise plan. 24-year-old Sridip Kumar Mishra tells us that at his heaviest he weighed 104 kg, and while initially his motivation to lose weight was extrinsic, with time it changed as well as his approach towards fitness.

Says Mishra, everybody in my family has had the tendency of being overweight, and following suit I also grew up to becoming an overweight individual. Id often get teased for being overweight as well, but Id shrug it aside to appear cool. However, after the tenth grade, my health started deteriorating very rapidly. My cholesterol levels and blood pressure shot up. I couldnt even digest food properlyId get bloated even after having a small meal.

So, I decided to rid myself of these problems as well as show my peers what I am capable of with the help of the below 4-step weight loss plan. This plan helped me trim to 64 kg. It also helped me drastically alter my perception of fitness. And with maturity, my motivation to stay fit became intrinsic. I started doing things for my own wellbeing, he explains.

Mishras 4 steps to lose weight included: following a healthy lifestyle, intermittent fasting, cardio + weight training and getting an ample amount of sleep.

This is a very vast and vague concept, but what I mean by 'follow a healthy lifestyle' is that you need to make conscious choices to avoid talking negatively about yourself, eating clean and taking care of yourself. Trust me, this will go a long way.

I started following a 12:12 pattern of intermittent fasting unknowingly once I decided to lose weight. I understood its benefits after I came across the concept in one of Luke Coutinhos videos. (Coutinho is an author, holistic lifestyle coach and co-founder of RESET - Holistic Living Concepts).

QUICK READ: What is intermittent fasting and how can I follow it?

In my opinion, weight loss shouldnt be a punishment. You should find things that you can enjoy doing that will also help you burn fat. In my case, these things were cardio and weight training. Initially, I indulged in a lot of cardio activities and less weight training but now to maintain my muscles I follow a mixed routine.

QUICK READ: Best cardio exercises for fat loss

They say fitness is a triangle. The 3 sides are: sleep, exercise and food. We have to maintain a balance on all three sides. Sleep is very important to release the tension in muscles, remove toxins from the brain and recover from all the damage we have caused by training hard. A good 7 hours of sleep is mandatory.

QUICK READ: The trick to fall asleep faster, according to a psychologist

I weigh 76 kg now. I was able to lose 40 kg and trim to 64 kg but that wasnt a very healthy weight class either. So, gradually I increased my weight to 76 kg, and now maintain great muscles by eating healthy, sleeping well and gymming regularly.

Fitness is all about consistency and also loving the process of getting in shape. Initially, I know it feels very difficult to go to the gym because we think that people will mock usI have been there. But once we overcome this fear and start liking the process, it becomes a very healthy habit!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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By WAIRIMU GITHUKA More by this Author

Diet, discipline and determination did it for us, say two women who succeeded in losing almost half their weight.

I lost over 60 kilos and regained my health

At the beginning of every year, members of CITAM Church on Valley Road, Nairobi, undertake a 40-day fast.

For years, I had joined my fellow church members in the annual fast, sometimes going for five or seven straight days without food.

I had never attempted the 40-day fast, partly because I wasnt sure I could hold out that long.

But I decided to give it a try in January, 2018, living on water and one meal a day at 6pm for 40 days. I did it for spiritual reasons and felt an incredible sense of accomplishment.

Although I wasnt fasting to lose weight, I was pleasantly surprised to note that my weight had dropped from 138 to 132 kilos.

I was always the chubbiest child in class and the playground. Even as a grown up, I was always the biggest of all my friends.

Not that it bothered me. I am a confident and outgoing person.

Still, I had tried losing weight several times using different diets I found on the internet.

I would diet in the run-up to events, aiming to fit into certain clothes, or whenever my clothes became too tight.

I occasionally lost weight but would revert to my normal eating habits right after, regaining all the kilos, and some.

For a person standing 58, my weight 138 kilos at my heaviest brought a lot of health complications.

I was in my early forties but seeing the doctor every three weeks; I had sleep apnea (a potentially serious sleep disorder in which breathing repeatedly stops and starts), asthma, high blood pressure, dizzying headaches and joint pains.

So bad were my knees that getting up from a chair or climbing a flight of stairs was difficult.

Because of the sleep apnea and high blood pressure, I was sleeping only one or two hours a night, leaving me tired and drowsy during the day.

Things got so bad that I tried to convince my doctor to prescribe sleeping ills for me. But he refused and advised me to lose weight instead.

Although I decided to follow the doctors advice, I had challenges finding the right weight loss method.

I needed to lose almost half my weight 70 kilos. That sounded almost impossible to achieve.

I was still mulling over how to go about it when my sister told me about a childhood friend shed bumped into.

The friend, a medical doctor who had always been as chubby as I was, had lost 40 kgs.

My sister pushed me to look for her and I did, and she was more than happy to share her secret.

On her advice, I booked an appointment with a representative from the Wellness Project Africa.

The weight loss companys website said it provided medically monitored and tailor-made medical plans for individuals.

Their programme used foods to balance weight- influencing hormones in order to trigger fat burning.

I had my blood samples taken for the purpose of monitoring the levels of various weight-influencing hormones in my blood, as well as my liver, kidney and thyroid functions.

I began my weight loss journey on June 18, 2018, strictly following instructions from my wellness partner, a trained individual assigned to help me navigate the process. I lost five kilos the first month.

The foods prescribed were great and there were many options to choose from.

I was glad that my favourite foods like beef, chicken, traditional greens and fruit were included. The meals were also easy to prepare, even when I was travelling.

By the second month, my energy levels had increased, enabling me to join a gym and go for walks in Karura Forest.

I no longer suffer from sleep apnea and insomnia and my blood pressure is normal. PHOTO | COURTESY

After six months (June to December 2018), I went from 133 to 85 kilos. It was almost unbelievable.

My friends and I flew to Cape Town to celebrate my achievement. Although I relaxed a bit on the diet during that holiday, I still stuck to the principles avoiding junk food and processed carbohydrates and sticking to protein, fruit and vegetables.

In January, 2019, I went back to strictly following the diet. It paid off because by April, my weight was down to 77 kilos, the lowest in my adult life.

But when I dropped to 74 kilos, my family became concerned, saying, I looked a bit weak.

On the advice of my wellness partner, I completed the diet and increased my protein intake while taking up weight training to build muscle.

I still do that, having changed my eating habits for good. My weight now oscillates between 74 and 77 kilos, almost a year after finishing the programme.

The benefits Ive reaped are immeasurable. For someone who got asthma at age 25, it is very refreshing not remembering the last time I had an attack or used an inhaler.

For the first time in my life my weight is normal and I can sleep throughout the night.

I no longer suffer from sleep apnea and insomnia and my blood pressure is normal.

Although my knees are still a little inflamed, I go to the gym, climb stairs and get up from my seat without a struggle.

One of my greatest achievements, which many people might take for granted, is that I can now cross my legs when seated, wear stockings and balance in high heels.

Although I was never a big eater, I now realise that skipping meals and snacking on junk foods like chocolate, cakes, ice cream and pizza was the reason I gained so much weight.

Because I had a busy schedule and lived alone, I rarely cooked, opting for unhealthy takeaways.

I also never drank water, but relied on Fanta soda to quench my thirst, even when I woke up at night with a parched throat because of sleep apnea!

I havent eaten chocolate, pizza, chips or any junk food since 2018, and I no longer even crave them.

Im not one to ask anyone to lose weight as I dont believe in judging others. Weight loss is a personal decision, and everyone should be allowed to do it on their own terms.

I lost over 50 kilos and said goodbye to gout and arthritis

Caroline Olumwa, businesswoman

I stopped weighing myself after I broke a friends weighing machine. I weighed 120 kilos.

Whenever I walked into clothes shops, the attendants would quickly point out that they didnt have my size.

I hated being told I was obese, but I couldnt stop eating, and the weight kept piling on.

My weight bothered me. For someone in her late thirties, it was too much. Id occasionally get motivated to start exercising, waking up at 4am to go jogging or to the gym, but would soon get frustrated and give up.

I would eat beef and rice or chips for breakfast, lunch and dinner, and down chapatti with milk in the middle of the night to soothe my flaring stomach ulcers. I would snack on junk food right after a meal.

My house was always stocked with juice, soda and biscuits. I never ate vegetables.

I was living alone and going through depression, so I never cooked but relied on unhealthy takeaways.

My tummy grew bigger with every meal, resting on my lap when I sat. At one point I looked nine months pregnant!

My relationship with food hadnt always been like that. My weight problem was triggered by a nasty break-up, so I sought comfort in food. Ironically, the more I ate, the worse I felt.

Then, one night in June, 2018, I developed pain in my right knee. I lay in bed, unable to stretch or bend it. It was hot and swollen.

I thought exercising would offer relief so for weeks, I tried exercising. In October, unable to bear it anymore, I went to the hospital.

Tests showed that I had developed gouty arthritis. The doctor put me on medication for three months and banned me from eating red meat.

He also told me to watch what I ate, whatever that meant. My business selling handbags in Eastlands was doing badly.

But something else was bothering me; my mother was battling severe rheumatoid arthritis and I feared I could end up like her.

I couldnt move or bend my right leg and would drag it along when I walked. I once bumped into an old friend who, exclaimed: Sikujua mtu anaweza kuwa kiwete akiwa mtu mzima, (I didnt know one could become handicapped in adulthood).

For three months, I religiously took the prescribed medicine but there was no change.

And I could not afford the Sh5,000 consultation fees, so I called the doctor. He suggested that I continue with my prescription.

But I had no money and relied on painkillers to be able walk and took sleeping pills at night.

I suffered constant headaches, coughs and colds and had extremely painful menses and stomach ulcers that constantly flared up.

I wasnt just sick. At size 24, I also had body image issues and didnt want to take any photos.

One day a matatu tout told me that I would have to pay for two seats since nobody wanted to sit squeezed next to me.

A nice passenger got me out of the awkward situation by letting me sit next to him.

I broke the news about my leg to my mum on phone, since I could not go visiting for Christmas.

Naturally, she was worried I was going down the same painful path she was on.

In January, 2019, I stopped taking the prescribed medicine because I couldnt afford it and opted for painkillers.

In February, when I could barely able raise Sh100 for a days dose, a neighbour told me about a doctor who was visiting him from Kakamega and offering free treatment.

He diagnosed me with the same ailment as the first doctor. But his prescription cost over Sh20,000.

When I told him about my financial situation, he advised me to go for intermittent fasting (IF), a system where you go through cycles of eating and fasting.

He said going hungry would cost nothing, but would improve my condition. He was so nice that he even printed notes on IF for me.

I never read the notes, and the idea of going without food for days sounded crazy.

But in March, 2019, while on Facebook, I saw a group calling itself Intermittent Fasting Support Group Africa (mentor Kelitu Kaseo).

On the page were inspiring accounts by people who had successfully lost weight through IF. I started IF that month, weighing over 120 kilos.

After a week going for 16 hours without food and eating only during an eight-hour window, the pain in my leg started subsiding.

I gradually increased my fasting periods to 24 hours, then 36, 48, 60, 72 and finally 156 (6 days with no food just water, green or black tea, black coffee and bone broth on day three to boost energy).

The third week, I could walk without having to take painkillers. That day did a 10km loop around my neighbourhood and jumped for joy when I returned home with no pain. I couldnt believe it. IF was working!

I lost 13 kgs during my first, five-week cycle, and seven kilos in the next cycle. By November 2019, I was weighing 70 kilos.

Was it hard? No! But the thought of going for six days without food made me anxious. I thought I would die of hunger in my sleep.

But my fears were quickly allayed by other people in the Facebook group.

My happiest moment was when the swelling and pain on my knee went. Just being able to lift, stretch and fold my leg was unbelievable.

I now practice weight maintenance, so I do not fast beyond three days. I look and feel younger, and I no longer get headaches, coughs, colds or period pains.

My ulcers too, have cleared, and I sleep like a baby. IF has permanently changed my eating habits. I eat only one meal a day.

I avoid wheat, processed starch and sugar, and prefer natural whole carbohydrates like arrowroots, sweet potatoes and ugali made from unprocessed flour.

I get protein from pulses and seeds like chia, sunflower, flax, pumpkin and macadamia. Traditional greens and natural yoghurt are also a constant in my diet.

My mentor, nicknamed Kelitu Kaseo on Facebook, helped me safely navigate my IF journey. And Im happier, healthier and lighter!

Here is the original post:
Battling the bulge: What women say - Daily Nation

Feb 1

18 Healthy High-Protein, Low-Carb Meals Ideas That Keep You Full – Prevention.com

How to lose weight quickly

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Food Faith Fitness/Cotter Crunch

You want to lose weight? A low-carb, high-protein diet is a classic method to get there. The logic is simple: Eat fewer carbs, consume fewer calories. And when you simultaneously keep the protein intake high, you'll feel fuller, longer. Bingo.

High-protein, low-carb diets aim to build muscle mass and decrease body fat and weight," says Katherine Brooking, M.S., R.D., co-founder of the nutrition news company Appetite for Health in San Francisco. "Theres good evidence to support a faster rate of weight loss when people go on a low-carb, high-protein diet compared to people on a more traditional low-fat diet, or even a Mediterranean diet."

But while some people benefit from limiting their carb intakesay, you have trouble controlling your blood sugara keto-style low-carb diet can be tough to follow. (I mean, is a life without sweet potatoes or even blueberries worth living?!) Not to mention, a diet predominately high in protein and fat will likely lack fiber, vitamins, minerals, and antioxidants, all of which reduce your risk of chronic diseases.

Your gut bacteria feeds on fiber, so a low-fiber diet makes your gut unhappy, says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club. Plus, our bodies primarily use carbohydrates for fuel, so significantly limiting this macronutrient means your body needs to find alternate fuels, such as ketones, which can make you feel lousy.

The upside: You can still reduce carbs without going full-on ketoand we have your guide below.

Aim for balance: Brooking and Harris-Pincus recommend a modified high-protein, low-carb plan with 35% carbs, 30% fat, and 35% protein. (Similar to keto 2.0.) On a 2,000-calorie-a-day diet, that breaks down to: 175 grams of carbs, 67 grams of fat, and 175 grams of protein. Try to balance these macronutrients fairly evenly among your meals for best results, Harris-Pincus says.

More protein isnt always better: Some research recommends 25 to 30 grams of protein per meal to maximize muscle growth and repair, especially if you exercise frequently. More protein is not necessarily better, as we can only really use that 25 to 30 grams at a time. Any extra is just an extra calorie, Harris-Pincus says.

Make room for fiber: Seek out meals that have at least half of the total carb grams from fiber, when possible, Harris-Pincus says. Focus on fiber instead of cutting carbs. If each carbohydrate-based food you eat is also high in fiber, you will be full and need to consume fewer calories overallwhich leads to weight loss.

Now that you know the basics, we have a bunch of fun recipes. Try a mix of meals below to create a high-protein, low-carb plan that you can actually stick with for life.

1Spinach Tomato Frittata

This veggie-packed breakfast is quick (15 minutes, tops) and packs 23 grams of protein. Dont have the appetite to eat all four servings? No problem. Itll taste just as good the next morning!

Per serving: 280 calories, 23 g protein, 15 g carbs (4 g fiber), 17 g fat