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Weight loss is a hot topic over the holidays, whether you're fielding comments from well-meaning relatives or worrying about maintaining fitness goals over the cold winter months.

Now,British music maven Adele is also at the center of weight-loss discussions since, on Christmas Eve, she posted Instagram photos of herself looking trim at a holiday party. The post follows another set of eye-catching images she shared in October after attending Drake's birthday party.

The star has apparently been on a weight-loss journey since her divorce in September, and credits a special diet and a lot of pilates for her results.

Fans and fellow celebrities have celebrated Adele's apparent weight loss, with some commenting on her Christmas Eve post that the singer looks "gorgeous" and others going as far as to say she looks "unrecognizable."

The comments have prompted online controversies over the potential harms of celebrating someone's weight loss, how to discuss weight in a healthy way, and whether it's appropriate to comment at all. An expert told Insider the answer to all of the questions raised depends on context.

In response to the praise around Adele's body, Toronto-based writer Audra Williams pointed out in a viral Twitter post that weight loss can be a sign of serious physical or mental health issues, and complimenting it out of context it could send a dangerous message that how you look is more important than whether you are healthy.

Other writers and advocates were quick to back her point.

Plenty of Twitter users also took issue with the implication that people's weight is a measure of their value as a person.

Research does indeed show that while weight can be a component of health, factors like blood pressure, insulin resistance, and cholesterol levels are more important.

Fat-shaming has also been shown to raise health risks, rather than motivate people to lose weight. And people with poorer body image face a higher risk of heart disease and diabetes, research shows, regardless of their body mass index, or height-to-weight ratio.

Pursuing weight loss no matter the health costs can also increase the risk of dangerous eating disorders and worsen health.

Since weight loss is complex, discussions about it should be, too, according to Kelly Coffey, a certified personal trainer and health coach."To make a blanket statement that commenting on someone's weight is horrible is shortsighted," she told Insider.

Coffey said that for people who have made an effort to lose weight or become fit, compliments can be an important source of validation and support, particularly when they come from people they care about.

"It can be incredibly validating and invigorating to have someone that you love notice and celebrate it if you've been trying to lose weight," she said.

But where comments can be problematic is if you know someone has a history of disordered eating or health problems, mental or physical, related to food, Coffey added.

If you aren't sure about whether your compliment will be well-received or not, Coffey said the best approach is to ask the person directly what they're proud of, and how they'd like to be supported.

"Ask them what they doing, how they're feeling, and then celebrate whatever thing they express pride in," she said. "Let them tell you what they want you to be excited about for them."

That might include weight loss, but it could also involve things like feeling more energetic or being stronger.

Read more:

Google revealed the top trending diet searches of 2019, and it included plans from celebrities like J. Lo and Adele

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Continued here:
Adele posted photos from her Christmas party, and compliments on her smaller body are being called fat-phobic - INSIDER

A new mum has spoken out to inspire others after shifting her pregnancy weight - during which she said she gained two stone.

Sophie May, who attends a group at Indian Queens, has promised other slimmers that they can still enjoy their favourite foods while losing weight.

She added: "I joined Slimming World three months after having my beautiful daughter.

"During my pregnancy I had gained two stone and knew that I wasn't eating healthily.

"I love pasta and finding out that I could eat it and other free foods in unlimited amounts just made my day."

She continued: "I have completely changed the way I look at food.

"I am currently six pounds away from my target, having lost the two stone I put on."

Sarah Payne is also looking to inspire others with her slimming story.

She said: "For several years I have played in a band but would always avoid being photographed as I hated the way I looked and had no confidence.

"I dreaded getting on the scales when I joined, but I neednt have worried, everyone was so supportive and I left feeling motivated.

"Coming to group and sharing success is the highlight of my week. Losing weight has made my hectic life so much easier. I dont get out of breath as easily and I am no-longer tired all the time.

"Most of all though, I no-longer dread my photo being taken, and that has made performing so much more fun."

If youre looking to kick-start your 2020 by making a lasting change, local expert and Slimming World consultant Louise Tickner, has shared her top tips to make your new year weight-loss resolutions a reality.

Louise, who runs groups in Indian Queens and St Columb, said: "With the rise of trendy fad diets, people are often seduced by the promise of fast weight losses and take quick-fix routes to lose weight.

"However, these methods of weight loss arent sustainable after all, who wants to feel hungry all the time or give up their favourite foods indefinitely? Especially when that so often means that by February New Years resolutions are a distant memory.

"The fact is, theres no magic pill when it comes to weight loss and the best weight-loss plan is the one you can stick to.

"Our members lose weight by making small changes to the way they shop, cook and eat and filling up on free food foods that are low in calories but satisfying like pasta, lean meat, fruit, veg, potatoes and more so they dont have to go hungry or give up their favourite meals.

"We encourage members to gradually become more active and we provide great support along the way.

"Members develop healthy habits that they can keep up for life, so they can not only reach their target weight but stay there forever."

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Here are Louises top tips:

It is a huge misconception to think that you have to make dramatic changes and survive on lettuce leaves and carrot sticks in order to lose weight.

Members are encouraged to make small and simple swaps like switching from oil to low-calorie cooking spray and full-fat butter to low-fat spread, and swapping white bread for wholemeal bread.

Losing weight is much easier when you get in the habit of planning your meals for the week.

Pick meals that you know youll enjoy, try new dishes to keep things interesting and make a shopping list its hard to enjoy healthy meals if you dont have the foods you need to make them in your kitchen.

When youre losing weight, the importance of having a strong support system around you is absolutely vital. Our groups are fun and informative, and members never feel alone on their journey.

Everyone is in the same boat - your fellow members will have lots of tips, recipes and ideas to share; they will celebrate with you when youre doing well and pick you up if you ever have a difficult week.

But theres no need to run before you can walk. If the thought of exercise makes you sweat, dont let your fears steer you away from getting active after all, exercise isnt just about Lycra and aerobic classes.

We encourage our members to make simple swaps from taking the lift and using the car for short journeys to taking the stairs and walking to the shops.

Increase your activity levels gradually until you reach the recommended level of 30 minutes five times a week.

Having a visual reminder of your long-term goal is a great way to help you stay on track with your weight-loss journey.

Not only is it a great way to see the amazing progress youre making, its a good way to keep yourself inspired and committed. Members often recommend using measurement charts and progress pictures to keep motivated not only will they remind you why youre losing weight, they're fun too.

See more here:
New mum shares before and after photos of her amazing weight loss - Cornwall Live

"People dont change because of facts. They change because of stories," says Dr. George Guthrie, author of Eat Plants, Feel Whole, a new book that guides readers through the transition to a plant-based diet. Dr. Guthrie, who has been treating patients with diabetes, heart disease and other lifestyle diseases with whole-foods plant-based diet recommendation, tells the story that sent him along this path, some 40 years ago. He has seen the impact on a person's health thatswitching from an animal-based diet to a vegan or plant-based diet can dofor someone, and has been eating this way himself for the past 40 years.

Dr. Guthrie was a self-described "fat kid" in high school, "I have always been interested in healthy eating because in high school, I had a weight problem. I was the short, fat kid. My mother worked in a hospital and since he worked closely with the doctors, she knew the importance of learning how to eat." So he switched his diet, learned to eat healthy foods and also to becomean "intermittent faster" for most of his adulthood (though it was not yet called that back then.)

The story that made him switch to become plant-based? "When I became a physician I had a patient who presented with metabolic syndrome and it was before we knew the whole concept of what was going on. Hehaddiabetes and hypertension and obesity. His sugars were over 200. And I said I will help you with your lifestyle but you have to change how you eat. And a year later he had normal sugar and lipids and blood pressure. I had never seen it happen before. It changed the trajectory of my career. I went back for my degree in public health. that was 35 years ago.

"I was not the first one. John McDougal was doing that, and when I was in medical school I also knew Hans Diehl a young doctor in health science and he took me to Nathan Pritikins program out in California in 1981.Now I tell people: Eat more plants and I try to move people into that direction. Obviously people are now paying attention because of the planet, but the majorbenefit is to you. I tell people: Eat more plants, you should try it."

"We created a graphic that is a matrix chart. The axis goes from left to right, from animal products on the left to plants on the right, and from the bottom-- which shows refined foods on the bottom and unrefined on the top. Our goal is to push people to the right upper quadrant -- unrefined plant foods. They dont have to be vegetarians or vegans but they have to eat more plants.

"That upper right is the healthy space, where they should exist. There is a space in the way upper right and we say this is therapeutic."

"Some people can move slowly but others need to move quickly. Moving to a plant-based diet can be therapeutic in treating diabetes, heart disease, and hypertension and obesity. It can reverse the whole metabolic syndrome. We recognize this is a problem when people live with too many calories in, and not enough calories out.

"If you eat foods that have too many calories in them, and not enough fiber in the food, and water in the food, you will gain weight. The more you add foods that contain the most fiber and water, the better, That is the whole food plant-basedapproach. And you get all the benefits on the body and the microbiome.

"Motivating people is what I do all day. When I was a young person I thought about: What am I going to be when I grow up? And one thing I knew I would never wanted to be was a salesman. So I went into medicine, and low and behold all I am doing now all day long is selling. Selling the diagnosis and selling the treatment and selling prevention.

"When they are ready to change its exciting. When they are motivated, its very exciting.

"When people are not ready to change getting them ready to change is a trickier business. Is this person ready? They will give you clues. Instead of spending time telling them what they should do, 'You gotta stop eating this and doing this and doing that,' I start telling stories.

"I say: Do you know this condition is reversible? There are studies that say it can go away. And I ask them if they are interested in hearing stories. Then I hand them Dr. Caldwell Esselstyns book on Preventing and Reversing Heart Disease, and say if you are ready, I will do it with you. And so its not me saying i

t to them. It's stories.

"The benefit is that I dont see so many resistant people as I used to. Perhaps the word is getting around, and then the joy of my practice increases. Because people want to change.

"I like to tell them to try The Full Plate Diet -- by Diana Fleming, who has a PhD out of Tufts. I tell them til fill up of their plate with high fiber and high-water foods and then use the remaining for other foods.

"When I talk about high-water foods, it's usually also high-fiber foods. Water doesnt have any calories, of course, so if we can fill our stomachs with high-water foods like fruits and vegetables, we can feel fuller on fewer calories.

"Generally working in a group is the most effective. Youdon'teven need a doctor to do it. Group process is extremely powerful. I started out with one patient who was able to make some changes. That whetted my appetite and my wife is a nurse practitioner and we moved up to the mountains of California near Yosemite, and she had nothing to do there, soshe got started on the CHIP project -- Coronary Health Improvement Project.

"Now it's called the Complete Health Improvement Project. The idea is you get a group of people together, and do this as an intense program, four days a week, for four weeks. Every day they get a video presentation, food presentations,sit at a table and talking together, communicating together. We watched this make a big impact in the community,It took people who were not interested in Plant-Based eating and made them think: Hey maybe I can do this. There is still a CHIP club up there in Groveland,

"But the powerful thing is the change that happens in peoples lives. People share their stories.Stories change behavior, facts don't. And those stories from early adapters change lives. Those people tell their stories and it changes lives.I've seen people get off their insulin pumps, and people who were very sick get well. Then they share their stories and it's powerful.

"Usually, people just don't know how to cook that way. The logical concern is: "How do I get enough protein?' For those of us in the business of helping people eat this way, we know its a non-issue. But the beef and dairy industryhas brainwashed us into thinking we need our protein and calcium from those animal sources. It's just not true.

Q. Whats a typical day of eating?

"Breakfast is a whole-grain cereal with fruit, and I try to have berries with it and nuts.

"My favorite bread is heavy German rye with more fiber than most bread has, and have almond butter on it or fruit on it. Today I had it with toast and almond butter with pineapple slices that I had cut up yesterday!

"Lunch in the doctor's lounge is not always easy. We try to focus on the plants and less of the refined things. Whatever plant-based food is around: Usually salads and soups

"Dinner is not much, for me.I don't know how much youre aware of this, but from the scientific literature, research tells us that when you eat is as important as what you eat.

"You've heard of Intermittent fasting? I have adopted this since I was young, but it wasn't called that then. But there is no supper prepared in my house -- no evening meal. If I am really hungry, Ill have a piece of fruit.

"People worry about going to sleep on an empty stomach. That it might keep them up. But when you are in a fasting state your gut makes beaucoup melatonin. You sleep better in the fasting state. If I eat too much (or drink too much), it really suppresses sleep. I tell patients the goal is to go to bed with an empty stomach. Its better for you.

Q. Timing of food matters? So what time do you eat?

"Breakfast at 7:30 or 8 in the morning, the second meal at 2 or 3 in the afternoon and that will be it for the day.

"Dinner is often about being social. But if you eat a lot of fiber and water in your food, that hangs around a long time. Not hypo-glycemic. I dont get hungry. Fiber and water work to keep you full. AndI dont really do any snacking. Always have nuts for breakfast. But no snacking after that.

"I never worry about calories. I don't really count. Instead of telling patients about that I tell them to lose weight: What one does is move to a whole food plant-based diet and then you dont need to count calories.Eat more, weigh less is one of the key marketing phrases of this kind of diet. Or as I like to say:Eat Plants, Feel Whole.

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How to Use a Plant-Based Diet and Intermittent Fasting to Lose Weight - 92moose.fm

Lose weight, eat less junk food, and stick to a diet top plenty of New Years resolution lists, but many experts say that these goals may set unrealistic expectations and set you up for failure before February even hits. Instead, doctors and registered dietician say that a more sustainable approach to managing weight, feeling good, and changing eating habits is to focus on identifying which foods nourish your body and give you the proper fuel you need to live a great life. So to jumpstart 2020, we rounded up some of the best products to help you eat well and feel your very best.

[Photo: courtesy of EverlyWell]Find your food sensitivitiesSome foods that are generally considered nutritious may not be good for you specifically, thanks to food sensitivities that can cause headaches, joint pain, fatigue, and digestive issues. To identify which foods might be the culprits, you can start elimination diet test from scratch, which can take months or years to execute properly. You can also jumpstart that process withEverlyWells mail-in food sensitivity test($159), which requires just a small sample of blood. The tests, which are reviewed and approved by independent board-certified physicians, measure IgG antibodies in your bloodstream when exposed to certain foods and ingredients. (Its important to note that this test is merely for food sensitivities, not more serious food allergies, nor can it identify is someone is lactose intolerant.) You can then use your test results to start a guided elimination diet.

[Photo: courtesy of Peter Pauper Press]Keep a food journalResearch shows that for people interested in learning more about healthy eating habits, keeping a journal is very effective tool. During onestudyof nearly 1,700 participants, those who kept daily food records lost twice as much weight as those who kept no records. Additionally, a food loglike this handy, self-guidedDaily Food Journal ($8)is crucial in helping to identify eating patterns and certain foods that dont make you feel good or cause bloating, digestive issues, headaches, and the like. If youre going to try an elimination diet, a food journal is key. The only time we wouldnt recommend using a food log is if you aresusceptible to obsessive eating patterns or food phobias; have a history of an eating disorder; or, if for any reason, a food log makes you feel guilt, shame, or fear. If thats the case, skip this step. Because keeping track of what you eat should make you feel mindfulnot bad about yourself.

[Photo: courtesy of Seedlip]Skip the boozeRegardless of how much (or little) you drink, anyone can all benefit from cutting back on alcohol, since consumption is linked to increased risk of cancer, heart disease, immunity issues, weight gain, muscle loss, and a slew of other not-so-fun side effects. But that doesnt mean your dry January needs to be joyless. The botanical spirits of nonalcoholic distillery Seedlip has become a hit with high-end mixologists. Now you can try them at home with theSeedlip Distilled Non-Alcoholic Spirits Sampler ($107.50, set of 3). With only three ingredients (water, natural botanical distillates, and citric acid), these spirits are good for your health and surprisingly enjoyable for the palate. Beer lovers also have more alcohol-free options available to them, such asWellbeing Brew Cosnon-alcoholic craft beer($12), which only has 68 calories and contains zero grams of sugar. You can also try the award-winningnonalcoholic brews($12) of the breakout Athletic Brewing Company.

[Photo: courtesy of Sun Basket]But dont skip mealsSkipping meals is a bad ideathat can spike your blood sugars and lead to overeating laterand wreak havoc on your metabolism and immune system. If you find youre simply too busy to shop for and cook your own meals and you want to avoid eating unhealthily on the run, consider a subscriptions service like the Sun Basket meal kit($11.99 per serving for 2 people, $10.99 per serving for 4 people, regardless of frequency), which brings you a weekly box of organic and non-GMO ingredients to prepare your own meat-free or vegan meals. For people who are even more pressed for time,Sakara(starting at $239/week) delivers fresh meals, teas, and supplements that are completely organic, plant-based, gluten-free, dairy-free, non-GMO, and contain no refined sugar. No prep or cooking required.

Looking for more goodies and gadgets? Check out our handpicked suggestions.

Fast Companymay receive revenue for some links to products on our site.

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2020 New Year's resolution: How to eat better and master your nutrition - Fast Company

The holiday party buffet table may have required more than one trip, and decadent sweet treats may still be found. Now that Christmas is over, the ribbons and bows have been properly disposed of. However, all those special treats have left you with a special gift - an extra few pounds that you wish you could return as easily as that sweater from Aunt Sue.

Plus, we still have to ring in the new year with plenty more celebration and food.

There are some traditional New Year's foods that are thought to bring luck. Many cultures believe that anything in the shape of a ring is good luck, because it symbolizes "coming full circle," completing a year's cycle. For that reason, the Dutch believe that eating donuts on New Year's Day will bring good fortune. This tradition is not going to help shed unwanted pounds.

Many people in the U.S. celebrate the new year by consuming black-eyed peas. These legumes are typically accompanied by either hog jowls or ham. Black-eyed peas and other legumes have been considered good luck in many cultures. Pork is considered lucky because it symbolizes prosperity. Cabbage is another "good luck" vegetable that is consumed on New Year's Day by many. Cabbage leaves are also considered a sign of prosperity, being representative of paper currency. In some regions, rice is a lucky food that is eaten on New Year's Day.

It can be relatively easy to gain three or four pounds over the holiday season. You're thinking three or four pounds may not sound unreasonable, the bad news is that any extra weight gained during the holidays is typically not lost during the rest of the year. Research indicates that although the few pounds that many people gain between Thanksgiving and the beginning of the year will usually accumulate from year to year and can lead to serious health problems later in life.

Deciding to lose those unwanted holiday pounds by a eating healthy diet and exercising is the first step to getting in shape after the holidays.

It is important to take small and consistent steps to gain control over your weight and take charge of your health. If you are not normally an active person, do not start training like an Olympic athlete. Doing too much too quickly is just setting yourself up for failure. The best approach is to begin slowly and increase your efforts over time.

One great strategy to help you lose weight and improve your health is to add more fruits and vegetables to your diet. Fruits and vegetables are low in calories, but as an added bonus, they also supply your body with much-needed vitamins, minerals and antioxidants. Another strategy to consider is cutting about 800 calories per week from your diet. This can be done either by eating less or exercising more.

Of course, the best thing is to combine less consumption with more exercise. When combined with exercise, eating smaller, healthier portions of food is a weight-loss method that is sure to pay off. Just 20 to 30 minutes of exercise performed three or four days per week is sufficient to achieve noticeable improvements in your health.

If time is a constraint, break that 30-minute block of time down into manageable blocks of 10 to 15 minutes. When performed regularly, small segments of exercise are beneficial. Remember, you didn't gain those extra pounds overnight, so they aren't going to disappear overnight. Small, consistent steps are the key to shedding those unwanted holiday pounds.

For more information, or to schedule a program locally about financial management, nutrition, health and wellness, parenting education, or Oklahoma Home and Community Education, contact the OSU Cooperative Extension Service in Cherokee County by phone at 918-456-6163.

Heather Winn is a family and consumer sciences educator for the Oklahoma Cooperative Extension Service in Cherokee County.

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COLUMN: Ring in the new year and get healthy - Tahlequah Daily Press

Intermittent fasting is all the rage these days. From celebrities such as Terry Crews to Jimmy Kimmel to Halle Berry, all have publicly spoken about the benefits of this method of dieting. Studies have also proven that this form of dieting not just benefits the body in a multitude of ways, but also improves longevity.

One of the most significant benefits of intermittent fasting is its ability to aid in healthy weight loss and improvement of muscle tone. This makes it a viable form of dieting based on the outcome that is intended. We give you six methods or plans of intermittent fasting that you can try based on your convenience and threshold.

As the name suggests, it is literally fasting every alternate day. In principle, when one follows this plan, they eat only on alternate days.

However, some people give themselves a 500-600 calorie limit on fasting days as a complete denial of calories may lead to weakness and discomfort, and not feasible on a long-term basis. A benefit of this plan is that an individual is permitted to eat anything they want on the feeding days, and still lose weight.

This is a plan where one eats normally for 5 days of the week and fasts on two non-consecutive days. It is a relatively easy method, to begin with, as it helps in developing the capacity to fast systematically.

On fasting days, one is permitted to consume 500-600 calories, much like the alternate-day method. Picking two non-consecutive days within the week, and consuming two small meals that add up to 500-600 calories, can serve as a stepping stone towards other stricter forms of intermittent fasting.

When one chooses this plan, they fast for 24 hours at a stretch, from meal to meal. This means, if one has dinner at 8 PM on Tuesday, they do not consume food till 8 PM on Wednesday. This can also be done from breakfast to breakfast or lunch to lunch.

Much like the 16/8 method, solid food is not permitted during the fasting period, and only water and zero-calorie beverages are permitted. It is also advisable to follow this plan only twice a week. The sheer idea of a 24 hour fast can be intimidating, to begin with, and following it can be equally difficult. Beginning with the 16/8 method can ease one into this one gradually.

Following a strict plan may not always be necessary to achieve desired results, and this method of intermittent fasting is an example of that philosophy. Here, one simply skips a meal when they are not hungry or not inclined to whip up a meal for themselves.

Skipping meals may not cause any severe outcomes as the human body is equipped to handle a long duration of starvation. Therefore, a few meals are just an afterthought for the sophistication of human design.

It is one of the most common methods of intermittent fasting. As the name suggests, the feeding cycle during a day is split into two parts: A sixteen-hour fasting period and an 8 hour feeding period.

During the fasting period, only water or zero-calorie beverages such as unsweetened green tea of black coffee is permitted. When the 8 hour feeding period arrives, the entire calorie intake for the day must be consumed within this period.

"Fast and feast" is the underlying principle of this method. When one follows this plan, he or she is permitted small quantities of fresh fruits and vegetables during the fasting period. Following this, they have one big meal at the end of the fast. The feeding period is often a four-hour window within which the calorific requirements for the day are consumed.

Another accompanying principle is the stress on a paleo-style diet where the emphasis is on the consumption of whole grains and unprocessed foodforms of food that are closest to how they are found in nature.

Just fasting may not give you all the desired results. A nutritional diet enriched with all the vital nutrients that the body requires such as proteins, vitamins, and healthy carbohydrates and fats, among others, should form the core of the diet plan. Regular exercise coupled with a good diet, along with the intermittent fasting plan of choice, is the ideal way to derive the intended benefits for the body.

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6 intermittent fasting plans that one can follow to get into shape - International Business Times, Singapore Edition

Decade-end diet trends: Intermittent fasting is one of the most trendiest diets at the moment

Dieting has become synonymous with fad diets. Following a diet has become similar to fashion, with trends changing every year. Practitioners across the globe keep coming up with something 'new' every now and then; mostly promising to help you shed weight magically. Most of the fad diets promise quick weight loss (often without any emphasis on lifestyle changes and regular exercises) but have more to their flipside. Also, mostly these are not sustainable. Thanks to the internet, the fad diet trends easily go viral very quickly. Let's that a look at some of the diet trends of the last decade.

These diets involve consuming only juices of fruits and vegetables and claim to detoxify the body. These diets are typically very low in protein and can lead to temporary weight loss in the form of muscle loss. These are not sustainable and are accompanied by increased risk of infections and diarrhoea. Also, these diets are not suitable for certain conditions like diabetes, kidney diseases, pregnancy etc.

Juice cleanse or juice detox diets gained popularity the past decadePhoto Credit: iStock

Also read:Full Body Detox: Try These 2 Simple, Inexpensive And Easy Ways To Naturally Detox Your Body

This high-protein, low-carb diet is a favourite with weight watchers as it produces easy weight loss in a lot of people; also the protein keeps you satiated. Atkins diet is not new; it dates back to the 1960s. Most fad diets quickly lose popularity but Atkins seems to remain popular. It can produce side effects like headache, dizziness, constipation due to low carbohydrate content. It is also not suitable for certain conditions like kidney stones, kidney disorders etc. Usually such diets are predominantly animal food based and high in cholesterol.

A paleo diet is a cavemen's diet, typically consists of lean meat, fish, fruits, vegetables, nuts and seeds, food in ancient times collected by hunting & gathering. Though it helps cut out processed food, it also omits important food groups like beans, legumes and grains.

This diet has caught the fancy of many weight watchers. People have started believing that going gluten free is the one-stop solution to all their health problems. My take is you must avoid gluten only if you genuinely are sensitive or allergic to gluten. One of the side effects of going gluten free can be constipation since such diets are typically low in fibre. Though, if well planned, gluten free diets can be balanced and nutritious.

Many opted for gluten-free diet for weight lossPhoto Credit: iStock

Also read:Should You Try Gluten-Free Diet Or Not?

Vegan diet can be considered extreme simply because these exclude a number of food groups, some of which are actually healthy. A vegan diet excludes any food items which come from animal sources like dairy, eggs, poultry, fish, and meats. It includes fruits, vegetables, beans, legumes, nuts, seeds and grains all of which are healthy but still doesn't exclude some highly processed foods items. Also, vegans run a risk of nutritional deficiencies as these diets are typically low in Vitamin B12 & Vitamin D.

These diets considered to be a quick way to lose weight, have many short term and long term side effects. Short term side effects include excessive thirst, frequent urination, confusion, anxiety, tachycardia, shakiness, headaches and constipation. The long term side effects include higher cholesterol levels, kidney stones, increased risk of bone fractures and stunted growth in children.

This is one of the trendiest diets at the moment but not without its share of side effects. The starvation in the morning can eventually slow down metabolism, the long gaps can create an acidic environment which makes the body susceptible to many health problems. You may also feel lethargic, irritable, dehydrated and blood glucose levels can drop too. Though there are lots of people including some famous ones who swear by it and are raving about the transformation it has brought into their lives, yet it doesn't suit everyone.

Intermittent fasting is one of the most popular diet trends at the momentPhoto Credit: iStock

Also read: 10 Tips To Make Intermittent Fasting Work For You

To sum it up, no fad diet can beat the benefits of our traditional balanced meals which have been curated to provide balanced and adequate nutrition. Not all fad diets need be written off completely. Some of them can be used carefully on a short-term or long-term basis but remember, 'one size doesn't fit all. It's extremely important to listen to your body and be guided by biological cues. Diet plans need to be individualised to meet each individual's needs.

(Pooja Malhotra is a nutritionist based in Delhi)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Decade-End Special: Top Diet Trends That Gained Momentum In The Past Decade - NDTV News

Highlights

Weight training is an important, inevitable part of weight loss and good health. In this article, we are going to bust the very popular myth that weight training is not important for women. Well, not only is it a part of fitness, weight training is also the most effective way to be stronger and fitter, and prevent onset of diabetes. While cardio exercises help you burn calories and boost stamina, weight training helps in speeding up fat loss, building muscles and toning up your body.

Celebrity nutritionist Rujuta Diwekar stresses on the importance of including strength training in your fitness routine for improving insulin sensitivity, bone strength and overall strength. Here are other reasons why strength training is important for you:

Weight training exercises can improve overall strength in both men and womenPhoto Credit: iStock

1. Helps you lose fat quickly: Weight training is considered to be more effective and time-efficient way to lose fat. As mentioned above, cardio exercises help in burning calories, but weight training comes with the added benefit building muscle tissues along with burning fat and calories. Muscle gain and fat loss can together help in giving you a more toned body.

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2. Helps in strengthening bones: Including strength training in your routine can help prevent inevitable signs of ageing like joint pain and weak bones. This is especially important for women as around menopause, they tend to lose their bone density. Studies have shown the doing weight training exercises can prevent bone loss and reduce risk of osteoporosis and diseases related to bone health.

Also read:These Are The 3 Most Important Minerals For Strong Bones

3. It can give a boost to your confidence: Lifting weights in the gym or doing strength training exercises can give a boost to your confidence. With regular practice, you get stronger and are able to lift heavy weights or dumbbells at ease. A lean and toned body can further help you feel fitter and more confident.

Also read:Try These 6 Tips To Give A Boost To Your Self-Esteem And Confidence

4. Beneficial for diabetics: Lifting weights improve body's insulin response. It helps in improving the way body uses blood sugar, which can be beneficial for diabetics. Regular strength training can even help in reversing type 2 diabetes.

Weight training or strength training can be beneficial for people with diabetesPhoto Credit: iStock

Celebrity fitness expert Kayla Itsines shared this video on Instagram. It includes some common weight training exercises and their substitute exercises using body weight. Watch video below to see how each exercise is done. Make sure you do each exercise with the right technique.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Is Weight Training Important For Women? You Will Be Surprised To Know The Answer! - NDTV News

While most people struggle to lose weight, there are many people who are struggling to put on some weight. Weight loss can seem like a cakewalk when compared to weight gain. Healthy weight gain is never easy, but, what's worse is that people assume that eating unhealthy food is the best way to put on weight. They fail to remember that it can also have an adverse effect on their health. Any fast food item can be considered unhealthy, not only because it causes weight gain but, also because it harms the health in the long run. Gaining healthy weight can be very tough and for this, you need to start off with a strict diet and a very strict routine to follow through. It's essential to gain some healthy mass instead of unhealthy fat which does no good for the body other than deteriorating our health. Read ahead to know things that will help to gain healthy fat and muscles-

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Including dry dates and milk in your diet is a must for gaining healthy weight. It is rich in vitamins and thiamine, as well as sugar and proteins. These food items and very helpful ingaining weight and some muscles. They also give a boost of energy. You can also have bananas with a glass of milk, as they are rich in calories and protein.

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Having a spoonful of clarified butter mixed with a spoonful of sugar before having lunch is another technique of gaining healthy weight. Eating this on an empty stomach gives the best results. This helps you gain some weight, and muscle mass too.

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Mangos are very rich in carbohydrates, sugar, and proteins. These three things are just what you need to increase your body mass. Having some mango along with a glass full of milk is considered to be one of the best ways to gain weight. Have this three times a day for the best results.

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Peanut butter is extremely rich in fatty acids and proteins. It is also rich in minerals and vitamins. In fact, peanut butter is also high in calories.Adding some peanut butter to your meal is a good way to gain healthy weight. You can start your day with a peanut butter sandwich or simply have it for a midday snack.

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Weight gain tips to healthily gain fat and muscle mass quickly - Republic World - Republic World

You spend the final weeks of December indulging in all that the holidays have to offer an extra glass of eggnog, delicious frosted cookies and lazy days curled up in front of the TV. You promise yourself that youre going to start on that health goal very soon. Come Jan. 1, you vow to be in the gym seven days a week, packing salads for lunch and drinking eight glasses of water a day.

But then it doesnt work. Why? While it can seem motivating to make a New Years resolution to revamp your lifestyle, experts note that this isnt always the most effective approach.

Here are some reasons why looking at January as the time to start a new health regimen can actually sabotage your goals, plus some advice on what to do instead.

The statistics are not in your favor.

Tero Vesalainen via Getty Images

Its a known fact that most New Years resolutions, while well-intended, dont get off the ground at least not for long. The failure rate is said to be about 80%. And according to Elise Auxier, a certified professional coach in Tampa, the majority of people that make January goals lose their resolve by mid-February.

We start out with such enthusiasm, vigor and fortitude, only to quickly realize that our shiny goals are apparently destined to be buried in the sandlot of broken dreams within six weeks, she said.

Your resolution might not have the right motivation attached to it.

The beginning of a new year comes with cultural and social pressure to get healthier in one way or another, noted Nick Frye, a behavioral counseling manager at health coaching company OPTAVIA. This usually means losing weight, hitting the gym or eating better.

The problem with this lies in the concept of intrinsic versus extrinsic motivation, he said. With intrinsic motivation, we are driven to achieve our goals because they reflect our most personal values, our truest aspirations and our most authentic selves. Extrinsic motivation means we base our goals on what other people think we are supposed to achieve.

The bottom line? If you arent embarking on a new health journey because it is meaningful and important to you, then its usually just a matter of time before the commitment fades no matter what time of year you started.

A January resolution can create an all-or-nothing mentality.

As adults, we have long-established behavioral patterns of health. Some of these patterns started as children, so to think that you will wake up on Jan. 1 and change everything is setting yourself up for failure, said Stephanie Burstein, a licensed marriage and family therapist in Boca Raton, Florida.

New Years resolutions also have a way of making you feel like you need to go full-force on a goal or you may as well not do it at all.

Putting all your eggs in the January basket and hoping that this year will be different can not only create undue stress but can also create an ultimatum in your mind to stick to it 100% or nothing, which creates the perfect cop-out for when life inevitably happens, said Tiffany Caplan, co-founder of the Caplan Institute of Health in Ventura, California.

There will be times when you will inevitably deviate from your health goal your work meeting ran late and you missed your yoga class, you were under the weather or traveling and unable to find a healthy lunch spot. If this happens, you might be more tempted to give up on a resolution entirely. Instead, focus on a goal day by day.

Your new year, new you goal may be too big to achieve.

Towfiqu Photography via Getty Images

Last year, you didnt work out at all, but this year you are going to work out one hour a day, five days a week. That seems overwhelming just to read, doesnt it? said Christine Kenney, a health coach in Nashville.

Kenney added that this is often why people are quick to abandon new healthy habits that are set for January.

We find ourselves taking on such big new habits that they dont stick because they are just so far from our normal routine, she explained, noting that the majority of tasks you do in your day are already habits, so when you apply a new habit, it needs to be small enough to be sustainable.

Kenney recommended starting small, adding that even tiny changes can have a big impact. Try taking a pilates class every Wednesday night or commit to making one healthy meal per day.

Often, people try to change everything about themselves at once: their diets, their activities, their social life, etc. All of the changes at once [are] hard to maintain; people quit after a few months and then dont change anything until the following new year, said Ashley Nash, a personal trainer in Bridgewater, New Jersey.

The January wellness movement is overwhelming.

So many people enjoy the holidays, then pack into the gym like sardines the first day of the new year. But this can add an extra layer of stress to your goal, according to Jeanette DePatie, a certified fitness trainer and instructor in Los Angeles.

Everybody else is doing the same thing, so the gym is full, the trainers are super busy and you wont get the personal attention you would get if you start your fitness journey in February or June, she said.

DePatie added that seeing everyone going full-throttle in the gym in January can also set you up to push yourself too hard.

I see it every year the gym is full in January, and the sports medicine guys waiting room is full by Valentines Day.

- Jeanette DePatie, certified fitness trainer

It encourages people to jump into fitness at a level that might be too hard or fast for them, DePatie said. Its all part of the new year magical new me syndrome. I see it every year the gym is full in January, and the sports medicine guys waiting room is full by Valentines Day.

Additionally, waiting until January means you are starting your health journey when toxic messages about how all bodies need to be perfect [are] at a peak, DePatie said.

In January, every potion, pill, abdominal exerciser and health voodoo company has their before/after magical thinking advertising going full-tilt, she said.

The problem, she explained, is much of this advertising makes promises that are simply not real. Youre probably not going to end up looking like that fitness model or 16-year-old runway star after using that product. And constantly being bombarded with those images not only bashes our self-esteem but also sets us up to fail.

Delaying your goals can make them even harder to obtain.

Luis Alvarez via Getty Images

Most importantly, by putting off your goal, you are cheating yourself out of time.

In general, the best time to attempt a health behavior change is right now, said Keith Humphreys, a psychiatrist at Stanford Health Care. And if you succeed, when New Years comes, youll feel proud of the fact that you are already well ahead of everyone else who is just attempting to follow their resolution to change.

Putting off your health goals until January also creates the idea that your health and well-being is something to put off, said Alysa Boan, a certified personal trainer at FitnessTrainer.com and RealFitnessMaven.

When we set a start date too far out, or allow too many obstacles to occur before we begin, we often set ourselves up for failure, Boan said.

In reality, there are ways you can enjoy the holidays yet still generally live a healthy lifestyle. (One big meal, for example, isnt going to derail you.) Begin now by taking small, daily steps that help your well-being. Try drinking more water, cutting back on alcohol or going for a walk after dinner.

Instead of waiting for a better day, or period of time, try shifting your mindset toward what you can do today to improve 1% in the area you feel needs attention, said Mike Clancy, a health and wellness expert and founder of Mike Clancy Training. This type of action-based behavior is built upon the success of consistency, rather than a sweeping change at a future date.

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A New Year's Resolution Shouldn't Be Used As A New Start On Your Health - HuffPost

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