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Aug 31

How to Lose Weight Fast, But Safely – Easy Weight Loss Tips

Lose 5 pounds in one week! It's a trope we see everywhere. And while its possible that someone can lose that much in that time period, it really depends on your metabolism and loads of other factors unique to you, including physical activity and body composition.

Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and youll lose weight. And while its possible to lose water weight quickly on a low-carb diet, I certainly wouldnt advocate for it. The diet itself can trick you into thinking that this eating style is working when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.

Based on my experience in nutrition counseling, most of us tend to snack on foods that arent nutrient-dense, but are high in calories. Major culprits often come in the form of refined grains like cereals, chips, crackers, and cookies but also calorie-packed drinks like juice and soda. Skipping sugary beverages is often the easiest way to lose weight faster. You dont feel full from drinks, so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start.

If you're looking to speed up weight loss, be mindful of the foods you eat that you don't choose for yourself. Think: food pushers at work or your kids leftovers. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

If you're still looking to lose weight, there are a few tips that hold true for almost all of us across the board and theyre concepts that we can put into practice beginning right now.

Editor's note: Weight loss, health and body image are complex subjects before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

Its that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that youre having), youre on the right track to better health.

All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down.

Start your day with a cup of joe. Caffeine is a natural diuretic, which can reduce bloating, and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg about a venti Starbucks coffee daily, according to the Dietary Guidelines for Americans.

Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.


We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

5-Pound Dumbbells (Pair)


Strength training builds lean muscle tissue, which burns more calories at work or at rest 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down.

How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back, and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture.

It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeo and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're more likely to stay more mindful of when you're full. Some great choices besides hot peppers: ginger and turmeric.

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There's a ton of research that demonstrates getting less than the desired amount about seven hours of sleep per night can slow down your metabolism. Plus, when you're awake for longer, you're naturally more likely to snack on midnight munchies. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to losing weight.

People who log everything they eat especially those who log while they're eating are more likely to lose weight and keep it off for the long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.

Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.

Exercising at any time is good for you, but evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.

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Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer anything that will keep you from going hungry!

Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for a binge later in the day. (Think: You've skipped breakfast and lunch, so you're ready to take down a whole turkey by dinner!) Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.

Sure, drinking plenty of water can help combat bloating, but you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries all of which contain diuretic properties that will also help you stay full due to their higher fiber content.

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Potassium, magnesium, and calcium can help to serve as a counter-balance for bloat-inducing sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.

At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days or more . Desperation can tempt us to try anything from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.

Many of us can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day something that feels indulgent to you can help you stay on track for the long haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!

Ultimately, long-term weight loss requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find and eat good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food.

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How to Lose Weight Fast, But Safely - Easy Weight Loss Tips

Aug 31

We had to lose weight before facing our colleagues at the office again – New York Post

As some workplaces across the country phase out work-from-home in favor of in-person attendance, wage earners are fretting about how their colleagues will perceive their fleshier physiques.

According to a March 2021 poll by the American Psychological Association, 42% of Americans gained more weight than intended during the lockdown period. The APA found that people in the US have typically put on 15 pounds since March 2020, when COVID-19 first took hold, amidst comfort eating, exercising less and consuming more alcohol.

Some, however, have taken control of the situation and lost the pandemic pudge.

The Post meets three triumphant women whove gotten back into shape.

Within the first three months of lockdown, Holberton put on 20 pounds. She went from being a svelte, healthy mom to a diabetic with outrageously high blood sugar levels.

Working from home, my husband and I would order bacon, egg and cheese bagels every morning, cook huge meals and get through two bottles of wine a day, she said. Id constantly snack on cookies [and] brownies.

The CPA would unbutton her pants during Zoom calls and pray her old colleagues wouldnt notice the change in her looks. When her firm acquired another company during lockdown, she fretted about having to meet new colleagues.

I didnt want them to see me at the worst weight of my life, she said.

So, motivated by advice from her doctor and concern about her eventual return to the office, she lost a total 30 pounds through intermittent fasting and then kicking the booze in July 2021.

The 38-year-old, who is 5-foot-7, is down to 150 pounds and no longer needs to take pills for diabetes. She cant wait to see colleagues new and old after Labor Day. She is also relieved her formal business attire from favorite stores such as Reiss fit once again.

I might even splash out on some new clothes, Holberton said. I finally feel good.

Shortly before the onset of COVID-19, Brumfield interviewed for a new job in HR. She landed the gig, but after nine months of lockdown, the dress shed worn for the big interview no longer fit.

The mom-of-one piled on the pounds and went up two dress sizes while working from home due to eating french fries and her 5-year-old daughters candies, and leading a more sedentary lifestyle.

I avoided the scales, she recalled. Id wear sweat pants that had room to give.

Her lowest point came during a holiday photoshoot with her family. The pictures emphasized her larger figure and fuller face.

I dont know if my colleagues noticed the changes on Zoom calls, Brumfield said. But I wanted to get off on the right footing and make a professional impression when we saw each other in person.

She finally started using the $2,000 Peloton bike shed invested in before Christmas, doing 30-minute rides her favorite instructors include Ally Love, Cody Rigsby and Jess Sims five times a week. The 34-year-old also took to meditating regularly using the Peloton app.

It was a holistic approach and the weight came off, said Brumfield, who reckons she has lost around 40 pounds through a combination of exercise and healthier eating. Her hope is to shed 20 more pounds to complete the transformation.

Her company hasnt yet announced an end date for its remote working practices but she is eagerly awaiting the decision and excited by the opportunity.

Brumfield added: I want to put my best self out there.

The 57-year-old elementary school teacher has not seen her young students in person since March 2020. Shes been instructing them remotely as part of the districts comprehensive distance learning program.

Its been a challenging [time] for everyone which, in my case, led to weight gain and feelings of depression, said Cocheu.

Poor food choices caused Cocheu to go up at least one dress size. She tried to disguise her expanding figure during class video sessions by adjusting her position in front of the camera.

But in June, after school closed for the summer, she resolved to take action. Her aim was to look and feel better before in-person interactions finally resume in September.

She said: I didnt want my principal and colleagues to think I was unhealthy and was keen to show I could keep up with my first graders.

Soon after beginning the online Sparkle Girl plan devised by New York wellness coach Deborah Capaccio, Cocheu experienced a change in her mindset.

She became more optimistic and contemplative, and felt motivated to abandon her poor eating routine and follow a vegetable and protein-based diet while drinking plenty of water.

I met at least some of my colleagues and students at a weeklong summer school in early August, said Cocheu, who is down 16 pounds and back to her previous dress size. I felt good in the shorts I was wearing and comfortable running around with the children.

When the new school year starts after Labor Day, I know Ill be proud of what Ive achieved.

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We had to lose weight before facing our colleagues at the office again - New York Post

Aug 31

Want to Lose Weight but Hate Counting Calories? Try Out These 3 Tips From a Dietitian – Yahoo Lifestyle

For those of us that want to lose weight without counting calories or feeling restricted on what we're able to eat, dietitian Kylie Sakaida, MS, RD, LDN made a TikTok video offering up three helpful tips. Each one of these tips focuses more on what types of foods we should be incorporating into our daily meals, including a tip on how to eat.

Sakaida kicked off her list with one of my personal favorite nutrition tips: eating protein. This is one of my favorite tips because protein shakes are always a go-to breakfast or lunch for me when I'm short on time but need to feel full. As Sakaida says, protein "takes longer to digest than carbs" therefore you'll stay fuller for longer periods of time.

Her second tip is to "stop rushing through your meals." Sakaida reminds us that our brains can take up to 20 minutes to realize that the stomach is full so it's best to take our time when eating if we want to lose weight.

Sakaida's final tip in this video is to count the colors on our plate instead of the calories. Please don't pour a plate full of Skittles and call it a colorful plate. Sakaida mentions foods like orange carrots and red tomatoes as colors to look out for when plating our next meals.

As Sakaida mentions in the TikTok above, these tips are meant to help viewers think of weight loss from a nutrient perspective instead of a calorie counting perspective. Check out her video above and try out her tips if you're trying to lose weight.

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Want to Lose Weight but Hate Counting Calories? Try Out These 3 Tips From a Dietitian - Yahoo Lifestyle

Aug 31

Suffering from PCOS? Foods to lose weight and reverse the condition – Hindustan Times

Polycystic Ovary Syndrome (PCOS), a hormonal disorder, affects one out of ten women in India. Women suffering from the condition may have infrequent or prolonged periods, increased levels of male hormones and insulin while the reproductive hormone progesterone is on the lower side. Obesity is said to worsen complications of the disorder, therefore it is advised to lose weight when you are suffering from PCOS.

A sedentary lifestyle and obesity are associated with increased risk of getting PCOS.

"Ideally an active workout of at least 150 minutes per day is recommended for maintaining a healthy weight, improving the heart health and over all mental well-being. This active workout includes cardio activity, own body weight workouts coupled with yogasanas. But due to the urban lifestyle, it is observed that there is less priority given to exercise. Along with this the food choices are skewed and there is more of empty calories coming from carbs and fats and less of protein and fruits and vegetables in the diet. This along with lack of exercise is a major contributor to being overweight or obese," says Avantii Deshpaande, PCOS and Gut health nutritionist.

ALSO READ: Trying for a baby? Here are foods to boost your fertility

Women suffering from PCOS report high insulin which makes them crave for more carbs and sweets. This leads to an extra calorie intake which could contribute towards obesity. So it is important to treat the insulin resistance and not just reduce the blood sugars, adds Deshpande.

To manage PCOS, Deshpande says, apart from losing weight it is important to detox the vital organs, improve gut health and make some healthy lifestyle changes.

She suggests the following foods to lose weight and reverse PCOS:

1. Take high-fibre diet

A high-fibre diet packed with anti-oxidants is recommended to detoxify the body and improve gut health. Fruits and vegetables being low in calories also ensure you do not end up consuming extra calories. Deshpande recommends at least 5 serving of fruits and vegetables in a day to manage the condition.

2. Include proteins

Proteins play an important role in the synthesis of hormones and provide body with a filling food. "Include protein in every meal from breakfast, lunch to dinner. You can take dals, beans, eggs, curds, nuts and oil seeds," suggests Deshpande.

3. Probiotics

Probiotics are not only excellent for your gut health but also reduce inflammation and regulate hormones like estrogen and androgen. "Make it a point to have atleast 1 glass of buttermilk in the day or cup of fresh home-made curds. This will improve the gut health as they contain probiotics," the PCOS nutritionist says.

4. Omega 3 fatty acids

A daily dose of omega 3 fatty acids is known to improve the hormonal imbalance. "Consume 1 tbsp of flax seeds, sunflower and melon seeds together in the day. You could also try seed cycling. Fish and fish oil tablets will also ensure you get omega 3 fatty acids," says Deshpande.

5. Herbal teas

Herbal teas like green tea or green coffee are also useful in boosting metabolism and could be consumed as a replacement for our regular tea and coffee.

6. Avoid milk and wheat

If inflammation is the cause of PCOS removing foods like milk and wheat from the diet for a few weeks will lead to weight loss, but this should be done under the supervision of an expert, says the nutritionist.

Other tips by Deshpande

Include at least 150 mins of workouts in the week which is equivalent to 20 minutes of exercise per day in the form of cardio, weight training and yoga.

Practicing Pranayama will reduce the stress and will also help to balance the hormones better.

You can reduce or stop the consumption of junk food for cutting out empty calories. Replace this with home cooked meals which are filled with nutrition.

Enjoy the journey towards eating healthy and make it a daily habit by following mindful eating, making healthy swaps and following a workout routine.

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Suffering from PCOS? Foods to lose weight and reverse the condition - Hindustan Times

Aug 31

5 healthy snacks that can help you lose weight – Hindustan Times

Is snacking in between the meals a bad thing or good? This is the frequently asked question that people ask health experts or nutritionists. A lot depends on your motivation, say health studies. If you are genuinely hungry, or consume healthy and small portions of food throughout the day it is not harmful, but if boredom, temptation, emotional eating is your motivation, and you choose packaged food high on saturated fat, salt, or sugar to fulfill the craving, snacking can be the villain of your life.

"Snacking isn't harmful for you as long as you don't eat unhealthy items. Rather it can help you stay fuller for longer and reduce your cravings for unhealthy foods," says celebrity nutritionist Ryan Fernando.

When we are not mindful about our eating choices, we pick the wrong snacks off the shelf, and that could result in weight gain and lead to many health problems. "Most products now say "healthy" on the label but are often high in added sugar and unhealthy fats. Snack options such as chips offer no or little nutritional value but are loaded with fats, sodium and are high in calories," adds Fernando.

ALSO READ: Top reasons you are not losing weight

Why we feel the urge to snack in between the meals?

It could be for a variety of reasons from nutritional deficiencies to genetics.

"This could be because of existing nutritional deficiencies or a lack of certain nutrients in your diet. For example, if you have an urge to snack on chocolate, you may have magnesium deficiency in the body, which can be fulfilled by having nuts, seeds and fruits," says Fernando.

"Genetics also plays a major role. You might have a gene that pokes you to eat every now and then. Do your gene test to discover if you have that gene and plan your diet accordingly," he says.

Fernando also suggests 5 healthy snacks that can act as substitute for unhealthy snacks and help you lose weight:

1. Fruit instead of candy or chocolate

Fruits are naturally high in antioxidants, fibre and water content and low in fat, sodium and calorie which helps keep you nourished and feel fuller for longer time. Not to mention who doesnt love a fresh bowl of fruits.

2. Popcorn instead of chips

Fried chips are full of sodium and empty calories. Instead pop some maize and treat yourself to a delicious low calorie, fibre-rich snack which satisfies your appetite and at the same time adds variety to your diet.

3. Peanut butter toast instead of biscuits

Nut butters are a source of good fats in your diet, that help to maintain good cholesterol, blood sugar, and blood pressure and are also good for your heart health. A teaspoon of peanut butter or almond butter on a multigrain or millet toast makes for a crunchy snack.

4. Cut carrots or cucumber instead of potato fries or wedge

If you are craving for those salty French fries, what your body actually needs is water, so choose high water content foods like cucumber or carrot and cut them up like sticks. Serve them with a hummus or hung curd dip which is a good protein source. These healthy sticks are also rich in fibre, antioxidants thus keeping you nourished and full.

5. Fox Nut or puffed rice and chana instead of Namkeens

Namkeens are another high sodium, high fat, high calorie unhealthy snacks which can be replaced with fox nuts or puffed rice and chana mixture. As they are rich in fibre, they will keep you full. Along with that they are also a good source of nutrients like iron, magnesium, zinc which keep you energised.

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5 healthy snacks that can help you lose weight - Hindustan Times

Aug 31

Want to lose weight through supplements? This is what you need to know – Gulf News

Picture used for illustrative purposes only. Image Credit: Pexels

Dubai: Struggling to lose weight? If your attempts at dieting or introducing exercise into your lifestyle fail consistently, you may be tempted to try out weight loss supplements that might pop up on your social media timeline, endorsed by your favourite influencer.

However, it is important to sift the facts from fiction when it comes to claims that are made by such supplements. Abu Dhabis Department of Health (DOH) has posted an awareness guide on its website, helping residents understand what these supplements contain and whether they can truly be effective in losing weight. Here is all you need to know.

What do weight loss products contain?

According to the DOH guide, weight loss products contain many ingredients like herbs, fibres and minerals in different amounts and in many combinations.

They are sold in different pharmaceutical dosage forms such as capsules, tablets, liquids, and powders.

Many people use weight loss supplements as a quick and easy way to slim down and lose weight without considering a reasonable diet programme or exercise.

Many users do not have enough knowledge about the components of these products and the health risks and damage they can cause, especially with the widespread availability through their sales at various nutrition stores, online or on social networking sites.

How effective are they?

Weight reduction products can be classified according to their effect as follows:

1. Products that has no effect

There is limited information about these products, and the evidence of their claimed benefits is based on a small number of unapproved studies.

Ideally, several research studies are required in order to determine the safety and effectiveness of these products.

These products are marketed as products that are not fake, are completely safe and have no side effects. However, in reality, they are not effective and have no benefit.

Such products are considered useless and a waste of time and effort.

2. Products with limited effects

These products may help in losing weight, but their effect is often limited and not remarkable, especially if their use is not accompanied by a healthy lifestyle and an appropriate diet. According to scientific studies, most of these products have a temporary effect, as they may have a clear effect in reducing weight at first, but over time, their effectiveness decreases and goes away.

Also, while such products may be effective, they can be risky when used by patients with chronic diseases such as high blood pressure, diabetes or blood, kidney and liver diseases. In addition, these should be avoided during pregnancy and lactation as they can cause severe complications or side effects.

In general, it is necessary to seek medical advice before using weight loss products.

3. Products that are not safe to use

Some of the products are marketed as being effective in reducing weight, but in reality, they are adulterated products with chemicals or substances that are not disclosed and are not included as an active ingredient of the product. For example, the addition of substances that have been been banned from the market because of the serious health problems they caused or the addition of some medications and hormones that have the effect of reducing weight, but they should not be used except in certain medical conditions with fixed doses and only under medical supervision.

So, how can I stay safe?

The guide provides the following advice:

Remember that dietary supplements might contain several ingredients that have different effects, which might cause dangerous drug-to-drug interactions.

Do not hesitate to speak with your health care provider before starting to use weight loss supplements. Discuss potential benefits and risks, especially if you are suffering from any health problems such as high blood pressure, diabetes, liver and kidney disease or heart disease.

Read about the dietary supplement before using it as it may contain a component that has a similar effect to one of your medicines.

Check the quality of the dietary supplement before using it; make sure to buy it from authorised selling outlets such as pharmacies and nutritional supplement stores. Beware of buying nutritional supplements from unknown sources through the internet or social media.

Beware of falsified and eye-catching claims, such as magic diet pills, burn the fat and lose weight without diet or exercise. If it is difficult to believe, it is also in fact difficult to achieve.

Weight loss supplements can be expensive and may not be effective. The best way to lose weight and maintain it, is to follow a healthy, nutritional integrated diet, drink enough water, reduce calories, and exercise regularly.

How to check for adulterated substances

In case you need to use any supplement, make sure it is safe and free from adulterated substances.

You can always ask your healthcare professional, ask for advice from the drug information service at 800424 or view the latest safety warnings on supplements from the Department of Health, here -

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Want to lose weight through supplements? This is what you need to know - Gulf News

Aug 17

Do Not Diet To Lose Weight, Try These 6 Equally Effective Ways Instead – TheHealthSite

Are you trying to lose weight and think dieting is the only way to do it? Well, it's not! Here are 6 sure shot ways to lose weight without depriving yourself of your favourite foods.

Written by Arushi Bidhuri | Updated : August 17, 2021 9:13 AM IST

In your pursuit of weight loss, you must have tried a gazillion ways, including dieting. You must have given up on your favourite foods and may have fallen for fad diets that do you more harm than good. As difficult as it may seem, dieting is not the only way to lose weight. So, stop depriving yourself of delicious foods and switch to these sure-shit ways that will help you lose weight the right way.

Theres no doubt that physical activity helps you lose weight, but it is also providing other health benefits. Studies have shown that resistance training, such as weightlifting is a great option to lose weight. Lifting weights can help you burn a lot of calories and keep your metabolism from slowing down, which is a frequent side effect of weight loss.

Dieting is not the right way to do it, but it is vital to pay attention to your eating habits. Mindful eating is a method for gaining control over one's eating habits. It has been found to aid weight reduction, binge eating, and general well-being. It relies on mindfulness, a form of meditation that helps you develop an awareness of your experiences, physical cues, and feelings about food.

Do you take a lot of stress? Chronic stress can cause your cortisol levels to rise, stimulating your appetite and resulting in weight gain or difficulties reducing weight. Cortisol not only encourages weight growth but also has an impact on where the weight is gained.

One approach to lose weight rapidly is cutting back on sugars and starches, or carbs. Changing this habit can help you lose weight by curbing your hunger, lowering your insulin levels, and lowering your insulin levels. However, the long-term consequences of a low-carbohydrate diet remain unknown. A diet with fewer calories may be more maintainable.

Your worst enemy on a weight loss journey is overeating. But there is a way to avoid it! Switch to drinking lots and lots of water before your meals to mitigate the cravings. Drinking enough water will help you feel fuller for a longer period, and you end up eating less than you normally would.

One of the best ways for managing your weight is practising portion control. The amount of food you actually place on your plate is referred to as portion size. One approach to do so is to consult the food pyramid, which provides a general sense of daily nutritional requirements. To satisfy their calorific requirements, a person might plan his meals and minimise the portion size. For example, if you need to consume five servings of cereal in a day, divide them over three to four meals to keep your quantity under control.

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Do Not Diet To Lose Weight, Try These 6 Equally Effective Ways Instead - TheHealthSite

Aug 17

Wearable fitness trackers are highly effective in weight loss efforts, study finds – WGNO

by: staff via Nexstar Media WIre

Running in cold spring morning. Smart gadget and device for jogging. Training outdoors. Background with room for copy space. Active and healthy lifestyle concept. (Getty Images)

( Do fitness trackers really help you lose weight? With so many options from FitBit to Garmin to Apple or Amazon wearables, having a step counter and heart monitor strapped to our wrists has never been more popular. And as a recent study out of the University of Minnesota shows, these digital devices could be very well worth the cash for people trying to shed some pounds.

Around 2.5 billion adults in the world are overweight or obese with a BMI of at least 25 or 30. This increases the risk of a range of diseases that are responsible for 70% of deaths and 85% of healthcare costs in the U.S. alone each year.Britain has been dubbed the Fat Man of Europe with almost two-thirds of adultsoverweight or obese. More than a third fail to meet the minimum recommended amount of exercise 150 minutes of moderate physical activity a week. Those overweight or obese are least likely to meet it, researchers say.

Thats why investing in a fitness tracker could be just what the doctor orderedwhen it comes to weight loss.

Wearable fitness trackers representa practical option for peoplewho are overweight or obese and who have weight-related conditions. They allow users to set and track physical activity and provide constant reminders to get up and move which promotes self-monitoring and self-regulation, says corresponding author Dr. Zan Gao in a statement per South West News Service.

According to their research, fitness trackers help overweight peopleshed pounds and reduce the riskof deadly illnesses including cancer, type 2 diabetes and heart disease. This is the first study to show that FitBit and other over-the-counter devices motivate vulnerable individuals to meet exercise goals.

An analysis of 2,268 people reveals that a loss of just a few pounds can make a big difference. Its clinically meaningful in that only modest reductions in body weight of 5-10% attenuate adverse health effects associated with related illnesses, says Dr. Gao.

The study usesdata from 31 previous clinical trials. It specifically looks at the impact of fitness trackers on overweight and obese participants with related health conditions. These included various cancers,type 2 diabetes, coronary artery disease, metabolic syndrome,high cholesteroland sleep apnea.

Gadgets includedFitbit, SenseWear Armband, Jawbone, Polar smartwatches, Samsung Charm, FitMeter and Withings Pulse as well as wearable motion sensors. They were worn from four weeks to a year with the volunteers having to set and meet goals. These were based on daily steps or reaching at least 150 minutes of moderate-to-intense physical activity usuallybrisk walking.

All devices helped the users to lose weight and reduce their BMI. Interventions lasting at least 12 weeks seemed to produce the best results.

Step counters and accelerometersresulted in the most weight loss with an average of 9 pounds 11 ounces. The commercial fitness trackers by themselves produced an average loss of 6 pounds.Both types led to an average reduction in BMI of around 2. However, counters and accelerometers achieved the largest average BMI reduction of 3.4 when combined with components such as counseling or dietary changes.

Research grade step counters and accelerometers arent available to the public, Dr. Gao adds. He advises doctors and other health practitioners to advise overweight and obese patients to use fitness trackers as part of their treatment.

Findings are published in theBritishJournal of Sports Medicine.

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Wearable fitness trackers are highly effective in weight loss efforts, study finds - WGNO

Aug 17

8 Reasons Your Weight Fluctuates From Day to Day – Lifehacker

Photo: New Africa (Shutterstock)

Changes in weight can be tricky to gauge. Your weight isnt static, but rather something that fluctuates during the course of the day depending on things like what you ate and your daily activity. In addition to this daily fluctuation, your weight can also go up or down a few pounds throughout the week due to factors that have nothing to do with gaining or losing mass.

Ideally, to get a sense of your weight, its best to weigh yourself at a standard time, wearing standard clothing. For example, the suggestion is to usually weigh yourself first thing in the morning, after youve gone to the bathroom, but before youve had your breakfast.

Even then, your weight can fluctuate a few pounds in either direction, for reasons that have nothing to do with either a calorie deficit or surplus. This can be especially frustrating if you are actively trying to gain or lose weight, or if you are competing in a sport that requires weigh-ins for competitions, when even a small amount of weight gain can be frustrating to deal with.

With that in mind, here are a few reasons your weight may fluctuate from day-to-day.

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8 Reasons Your Weight Fluctuates From Day to Day - Lifehacker

Aug 17

Dont lose weight for love and acceptance, says nutritionist Rujuta Diwekar – The Indian Express

Nutritionist Rujuta Diwekar regularly shares updates on health, nutrition and fitness. She also ensures to spread body-positive messages through her social media accounts.

Once again, she took to Instagram to remind people that appearance doesnt make people love or accept you, it is how you treat them that matters.

Posting a video of herself talking about love, acceptance and appearance, she wrote, If you want to lose weight and get thin to win over people, have their love and acceptance, think about the people you love. You dont love them because they are perfect in size, shape and weight. You love them because they make you feel perfect. Its about how you treat people and not how you look.

If youve been thinking about losing weight and getting thin to win over people, their love and their acceptance, then you must remind yourself of the people you love, she added.

Do you love them because they are perfect in their height, weight, shape, size and complexion? Or, do you love them because they make you feel perfect? she asked.

Underling the importance of love, she concluded, So much about our life is about how we treat people and how we get treated in return. Love is all we have. Love is all we can give. Love is all we can get.

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Originally posted here:
Dont lose weight for love and acceptance, says nutritionist Rujuta Diwekar - The Indian Express

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