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Sep 2

Safe ways to lose weight The Hamburg Reporter – Hamburg Reporter

People have many options when they seek to lose weight. Fad diets may promise quick results, but highly restrictive eating plans or marathon workout sessions can be dangerous. Taking shortcuts or risks in the hopes of losing weight can lead to various health issues and ultimately put peoples overall health in serious jeopardy. Thankfully, there are many safe ways people can lose weight.

The first step in safe weight loss is to visit a doctor and let him or her know your plans. The doctor can help determine if a specific eating plan or exercise routine is safe based on your current health. Certain medications can affect metabolism and even contribute to weight gain, so a discussion with the doctor can help ensure people arent putting their health in jeopardy when their goal is to get healthy.

Its also vital that people trying to lose weight do not believe everything they read online. Research published in The American Journal of Public Health in October 2014 found that most people who search the internet for tips on how to lose weight come across false or misleading information on weight loss, particularly in regard to how quickly they can shed some pounds. The Centers for Disease Control and Prevention advises the safest amount of weight to lose per week is between one and two pounds. People who lose more per week, particularly on fad diets or programs, oftentimes are much more likely to regain weight later on than people who took more measured approaches to losing weight. In addition, the Academy of Nutrition and Dietetics notes it is better to lose weight gradually because if a person sheds pounds too fast, he or she can lose muscle, bone and water instead of fat.

The calories in, calories out concept is something to keep in mind when attempting to lose weight. But metabolism and other factors, including body composition and physical activity levels, also are factors. How well ones body turns calories into fuel also needs to be considered. The best ways to experiment are to start slowly.

Calculate the average daily calories consumed in a day using a tracker. This can be a digital app on a phone or simply writing down calories on a piece of paper. Track over a few days and see, on average, how many calories youve been consuming.

Notice extra calories. Many diets can be derailed by eating extra calories that you dont realize youre consuming. That cookie a coworker insists you eat or the leftover mac-and-cheese from your toddlers plate can be sources of extra calories. Be mindful of whats being consumed, including sweetened beverages.

Explore the science. According to the Scotlandbased health service NHS Inform, one pound of fat contains 3,500 calories on average. Cutting calorie intake by 500 calories per day should see you lose 1 pound per week. The same goes in the other direction. Eating 500 more calories per day for a year can result in gaining close to 50 pounds. Small changes really add up.

Eat filling foods. Choose low-calorie, high quality foods, like vegetables, whole grains and lean proteins. Meals that provide satiety can help eliminate betweenmeals snacks that can derail your weight loss efforts.

Seek support as a way to create accountability. Share weight loss plans with a friend or relative who can help monitor your progress and keep you on track.

Incorporate strength training. Good Housekeeping says the more lean muscle you have, the faster you can slim down. Start slowly with strength training, using free weights or body weights. Aim for strength workouts three to four times per week and alternate with calorie-blasting cardio.

Explore safer ways to lose weight, including taking a gradual approach that promotes long-term weight loss.

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Safe ways to lose weight The Hamburg Reporter - Hamburg Reporter

Sep 2

How Much Weight Can You Actually Lose in a Week? Experts Explainand Give Their Best Tips for Doing It Safely – Henry Herald has an extensive editorial partnership with Cleveland Clinic, consistently named as one of the nation's best hospitals in U.S. News & World Report's annual "America's Best Hospitals" survey. Click here to learn more about our health reporting policies.

Taking diet pills, exercising around the clock, engaging in restrictive eating habits and following trendy diets promising to speed up metabolism are just a few of the methods people use to drop weight fast. While a tempting concept, most experts maintain that rapid weight loss is neither healthy nor sustainable, and even somewhat deceiving.

Rookie Spencer Strider pitched eight scoreless innings and set a franchise record for a nine-inning game with 16 strikeouts as the Atlanta Braves beat the visiting Colorado Rockies 3-0 on Thursday. Click for more.

There is a long and short answer to the question, How much weight can you lose in a week? Sure, if you stop eating altogether and amp up exercise, you can lose up to 30 pounds in a week. How much weight should you aim to lose in a week? The majority of expertsincluding the Centers for Disease Control and Preventionunanimously agree that an average of one to two pounds of weight per week is a healthy weight loss goal. In fact most of them, including Jenna Kilgore, MS, NASM CPT, FNS andNoom Coach, maintain that suddenly losing a lot of weight is less sustainable than slow and steady weight loss.

Dr. Wajahat Mehal, MD, PhD, weight loss expert with Yale Medicine and director of the Weight Loss Program and professor at Yale School of Medicine, suggests looking at the big picture, focusing on how much weight you can lose overall versus how much weight you can lose in a week. Total weight loss with lifestyle intervention is generally 3-4% of starting weight, he explains.

There are a number of factors that contribute to weight loss, which may result in a more rapid or gradual weight loss. Weight loss is a complicated process, kind of like putting a puzzle together, adds Kilgore. In other words, you may be able to lose more or less than the average one to two pounds per week due to these variables. Here's everything you need to know about how to do it safely.

7 variables that contribute to weight loss

1. Body mass

Kilgore explains that someone who is starting off at a higher BMI is more likely to lose more weight in a week than someone with a lower one. Additionally, while science has concluded that muscle doesnt actually weigh more than fat (a pound of muscle weighs the same as a pound of fat) it is denser. This is why most health and fitness experts rely more on body composition measurements than simply the weight on the scale.

2. Water weight

Water weight is more of a sign of quick weight loss than sustained weight loss, explains Gans. Since our body is made up of 60% water it is not uncommon to see weight fluctuations from one to five pounds in a given day. Bottom line: You shouldnt consider water weight loss true weight loss, because it will come back as soon as you hydrate.

When attempting to lose weight, most people focus on calorie intake. While seriously restricting caloric intake will inevitably lead to rapid weight loss, experts suggest taking a more moderate and sustainable approach with your total number of calories consumed per day dependent on how many you burn. For example, a more active person who is regularly exercising needs more calories than someone who is sedentary. However, overall a 500 calorie deficit per day should lead to one pound per week of weight loss, maintains Gans.

A doctor or weight loss expert can help you determine a healthy deficit goal using bioimpedance analysis, or BIA, which uses factors such as your muscle mass and basal metabolic weight to figure out what your caloric deficit should be.

4. Nutrition

When it comes to sustainable weight loss and food, calories arent the only thing that matters. Nutrition is the most important aspect of a healthy weight, stresses Dr. Mehal. Without changing the home food environment it is very difficult to have significant weight loss.

In the Dietary Guidelines for Americans 20202025, the USDA explains that a healthy eating plan is not only one that stays within your daily calorie need but involves fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, protein-rich food including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

5. Movement

Movement is essential in any wellness journey. Finding ways to move throughout the day, whether that be short bursts or longer, more intentional workouts, or both, can have a lot of benefits, says Kilgore. Exercise is very beneficial for health even without weight loss, reminds Dr. Mehal. Not only does it help burn calories, but promotes mental and physical health, releasing feel-good hormones. It can cause a boost of endorphins that can also domino into our other choices too, Kilgore adds.

6. Sleep

When we dont get enough sleep, we may find ourselves hungrier and more often craving our comfort foods, she explains. We also tend to have lower energy, which can impact our daily movement, our motivation, etc. A good nights rest is paramount, especially when working on a weight loss goal."

7. Stress

While stress is normal, too much stress can wreak havoc, specifically on our hormones. A prolonged increase in cortisol is linked to abdominal fat storage, Kilgore explains. Not only can stress affect our hunger and fullness cues which can lead to overeating, it can also result in reaching for those comfort foods and ignoring portion sizes. Chronic stress often shows up as a plateau in progress, she says.

Expert endorsed tips to encourage healthy weight loss

In order to maximize weight loss in the healthiest and most sustainable way possible, follow these expert-endorsed weight loss tips.

Fill up on fiber

Fibrous foods are your friend when it comes to sustainable weight loss, says Gans. Fiber-rich carbs, such as 100% whole grains, fruits and veggies, take longer to digest in the body than refined carbs causing more satiety at mealtimes, she says.

Dont eliminate foods you love

Instead of ditching your favorite foods, Gans suggests modifying them. For example, dont stop eating pasta, and instead try to make it healthier. Swap your go-to huge bowl of fettuccine Alfredo, for a healthier dish with one-cup cooked pasta tossed with sauted spinach and grilled shrimp. Or, instead of eating a whole pizza topped with sausage and pepperoni, limit yourself to two slices with spinach and mushrooms, supplementing it with a large mixed green salad on the side. Want French fries with the burger? Go for it, but perhaps lose the bun, she advises.

Focus on progress, not perfection

Trying to eat healthy 100% of the time is unrealistic and unwarranted, says Gans. Instead, focus on a more realistic and smarter approach, such as making healthy choices 85% of the time, and allowing yourself to indulge in whatever you wish the remaining 15%. Dr. Mehal agrees that mindset is key. Most people have too high expectations and then feel as though they have failed, he states.

Try the plate method

Gans also suggests creating most of your meals with the plate method in mind, filling your dish up with one-half veggies, one-quarter carbohydrate, and the remaining one-quarter protein and a fat serving. By default, your portions will be more in check and the protein and fat will help fill you up, she says.

Stay hydrated

The more water you drink, the less you will eat, maintains Gans. Many times individuals confuse thirst for hunger. Simply try and stay hydrated by drinking more water and/or unsweetened, low-calorie beverages, she suggests.

Focus on the whys of weight loss

Kilgore stresses the importance of staying connected to the whys instead of the hows. Remembering why losing weight or reaching our goals is important can go a long way, she says. Motivation can be fleeting and that is one of the biggest challenges we see. When a motivational low hits, it can be hard to power forward. Learning to navigate those ebbs and flows will be valuable in the long run.

Find a support system

Its so important to have a strong support system to reach your weight loss goals. The process can feel lonely at times, Kilgore explains. She suggests building up a support system of family members, friends, coaches, and anyone who can help provide motivation and accountability.

Bottom line: Weight loss is an individualized journey

Remember that there is not a one-size-fits-all approach to weight loss and how much weight you can lose in a week. Everyones journey to weight loss is their own, notes Kilgore, who recommends keeping the focus on sustainability over speed. "Consistency is a huge factor since this journey can take time and patience to put all of the puzzle pieces together, which can be really mentally trying. Of course, weight loss is not a linear process so pauses, ups, and downs are totally normal along the way! Its important to look for an overall downward trend.


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How Much Weight Can You Actually Lose in a Week? Experts Explainand Give Their Best Tips for Doing It Safely - Henry Herald

Sep 2

Obese patients more likely to argue with their doctors about losing weight – Study Finds

TOULOUSE, France Overweight patients tend to disagree with their doctors in a big way when it comes to health advice, according to a new study. Scientists report the more overweight the individual, the more likely they are to not see eye-to-eye with their healthcare provider on subjects including weight loss, exercise, and nutrition.

Its no secret that obesity is a major global health issue. The World Health Organization notes that obesity rates have nearly tripled between 1975 and 2016. Obviously, general practitioners and doctors play a big role in tackling this problem, but the relationship between practitioner and patient is a nuanced one.

Researchers say there needs to be a certain amount of mutual trust. The quality of information, mutual comprehension, and agreement between a doctor and their patient has a direct impact on that patients health outcomes, compliance, satisfaction, and overall confidence towards his or her doctor.

Notably, however, prior research reveals that doctors and patients often disagree when it comes to weight. Generally speaking, patients tend to blame factors outside of their control for excess weight gain, such as genetics or hormones. Doctors, on the other hand, emphasize the importance of making healthy lifestyle decisions (like proper nutrition and regular exercise).

At the end of the day, both genetic and behavioral factors influence a persons weight outcomes, but study authors explain this frequent difference of opinion between doctors and their patients can lead to a loss of trust and degrade doctor-patient interactions.

Study authors set out to analyze whether interactions between patients and their doctors varied in connection with patients BMI. The team measured these interactions based on the level of disagreement or agreement between the two parties regarding medical information and advice given during a consultation.

A total of 27 general practitioners and 585 patients from three regions in France took part in the project between September and October 2007. Each participant filled out surveys that collected data on general practitioners and patients perceptions pertaining to the advice given during a consultation.

Study authors then explored differences among the patients and doctors declarations in reference to actions, information, and advice given during the same visit, the patients health status, and the perceived quality of their relationship. Questions asked about weight loss included did your doctor advise you to lose weight during the consultation? (answered by patients) and did you advise this patient to lose weight during the consultation? (answered by doctors).

The team then used the fluctuations and differences in the answers to define any disagreements.

Overall, agreement between patients and their doctors turned out to be either fairly weak (20-40%) or moderate (40-60%) for most questions including those focusing on actions, information, advice, and patients health status. Agreement was even weaker (less than 20%) when it came to the perceived quality of the patient-doctor relationship.

Study authors noticed a clear trend: the more overweight a patient was, the more observed doctor-patient disagreement. These differences of opinion were especially apparent for doctors advice on weight and lifestyle issues. In comparison to other patients with normal BMI, overweight individuals were more likely to disagree with their doctor over advice on how to lose weight, eat healthier, and exercise more often.

An exploration of the patients representations and difficulties related to weight could be offered by the general practitioners as a basis for discussion and appropriate support, says lead study author Latitia Gimenez in a media release.

The study is published in the journal Family Practice.

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Obese patients more likely to argue with their doctors about losing weight - Study Finds

Sep 2

On A Diet But Not Losing Weight? Heres What Nutritionist Lovneet Batra Has To Say – NDTV Doctor

As per the nutritionist, a weight loss of 0.2 to 0.9 kilograms a week is the typical ideal recommendation.

A slow and steady approach is key to healthy weight loss

When you are on a diet aimed at shedding those extra kilograms, it can be frustrating to see little to no loss. While losing weight can be a long process, the slow and steady approach is best recommended, as per nutritionist Lovneet Batra. In a video on Instagram, the nutritionist shares that it is not uncommon for people to say that they are not losing weight despite eating smaller quantities. Addressing this, Lovneet states in a note: It's tempting to buy into promises of fast and amazing weight loss. A slow and steady approach is a bit difficult to keep up. A weight loss of 0.2 to 0.9 kilograms a week is the typical recommendation.

The nutritionist explains that successful weight loss requires a long-term commitment to making healthy lifestyle changes in terms of diet, physical exercise and other habits.

Lovneet adds, Focus on eating right foods in appropriately sized portions is more important than eating less. Rather than focusing on calories alone, quality is also key in determining what we should eat and what we should avoid in order to achieve and maintain a healthy weight.

It is not just the calorific value that is important, Lovneet adds, Rather than choosing foods based only on caloric value, choose high-quality, healthy foods, and minimising low-quality foods. Eating less amounts of unhealthy foods, severely cutting calories or removing entire food groups cannot be the long-term approach.

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In another post, Lovneet Batra also lists some foods that can aid in weight loss. As per her Instagram post, focussing on feeding one's body healthier foods is always a more efficient weight loss strategy than cutting out entire food groups.

Lovneet Batra says that papayas, lentils, amla, vegetables and coconut water also aid weight loss.

Before you make any significant changes to your diet, always consult an expert.

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

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

On A Diet But Not Losing Weight? Heres What Nutritionist Lovneet Batra Has To Say - NDTV Doctor

Sep 2

Trying to lose weight? NEVER do these 5 things after 30 – Times Now

Health practitioners believe that you may be misguided or not properly advised and that may prevent you from seeing the changes you are looking for.

New Delhi: Losing weight is a slow process no matter what age you try it. However, after you hit your 30s, your metabolism slows down, not bringing the desired results, despite all your efforts.

Health practitioners believe that you may be misguided or not properly advised and that may prevent you from seeing the changes you are looking for.

Here are a few common mistakes that you may be inadvertently making and not losing the weight you wanted.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Trying to lose weight? NEVER do these 5 things after 30 - Times Now

Sep 2

Which exercise burns the most calories? –

Whether youre burning them or consuming them, most people are aware of calories and their role in weight management nowadays, but have you ever wondered which exercise burns the most calories?

Could a sweaty session on one of the best treadmills (opens in new tab) be the answer, or hitting the best yoga mats (opens in new tab) for an intense HIIT workout?

First it's important to understand what a calorie is, how calorie burn is measured, and the factors that will determine how energy-intensive a given activity is.

For the answers, we spoke to Dr Javier Gonzalez, an associate professor in Human Metabolism at the Department for Health at the University of Bath.

While we can find calories everywhere we look, from the best fitness trackers (opens in new tab) to the back of food packets, the actual definition of the term is often lost in translation.

A 2006 article on the "history of the calorie in nutrition", published in The Journal of Nutrition (opens in new tab), details how the calorie began as a unit of heat in France during the 19th century.

"A calorie is a unit of energy," says Dr Gonzalez. "Specifically, a calorie is the amount of energy required to heat one gram of water by one degree celsius (at a standard atmospheric pressure)."

Javier Gonzalez

Javier Gonzalez earned his PhD in Human Nutrition and Exercise Metabolism in 2010. He currently works as a senior lecturer at the University of Bath. His research interests focus on human fuel use; he received the Julie Wallace Award in 2018 in recognition of his work. He also serves on the editorial board of The Journal of Physiology and is an Associate Editor for the International Journal of Sport Nutrition & Exercise Metabolism.

It wasnt until the 20th century that it became entrenched in US popular culture as a unit of energy used when speaking about nutrition.

"In nutrition, we commonly measure the energy in food in kilocalories (kcals). For example, an average person in the UK might consume between 2000-2500 kcals per day," Dr Gonzalez says.

The number of calories a person will need each day will depend on several factors, including their age, height, build and activity levels.

As well as referring to energy coming into the body by way of food and drink, we also use calories as a way of quantifying energy expended through basal metabolic rate, NEAT (opens in new tab) and exercise. There are several methods of measuring this.

"The gold-standard laboratory measure involves sitting people in a room which measures the amount of heat they produce (known as direct calorimetry), but there is reported to only be one working direct calorimeter in the world currently," Dr Gonzalez says.

"The gold-standard measure under free-living conditions is a technique called doubly-labeled water, in which people drink a special water where the hydrogen and oxygen atoms in the water are 'labeled'. Measurements of these labeled hydrogen and oxygen are taken over a period of one-to-three weeks, and these can tell us the amount of carbon dioxide we have exhaled on average over that time period.

"This can be used to estimate total energy expenditure (calorie burn). Other methods include directly measuring the amount of oxygen we consume, or estimating movement with accelerometers and heart rate monitoring."

Heart rate and movement monitoring is how the best fitness trackers provide an estimate of your calorie burn during certain activities. These figures can be useful for giving you a rough idea of your total daily energy expenditure, but they tend not to be very accurate.

"The main factor that impacts our calorie burn at rest is the amount of muscle mass we have," says Dr Gonzalez.

When we exercise, the main factor then becomes the intensity and type of exercise. For example, exercises which use more muscle groups result in more calories being burned than those involving fewer muscle groups.

In addition, the more vigorous the intensity, the more calories we will burn. This is mainly limited by our fitness, so the people who can burn the most calories per minute are the elite endurance athletes."

Carrying on from his points above, Dr Gonzalez says the types of exercise that burn the most calories are intense activities that involve multiple muscle groups in the upper and lower body.

"Typically, whole-body exercises that involve weight-bearing and get us out of breath the most will burn the most calories, so running is probably the best example."

A report from Harvard Health Publishing (opens in new tab) went one step further, producing a chart containing the approximate calorie burn for 80 exercise methods, from gym activities like weightlifting (opens in new tab), circuit training and stationary cycling to sports including football, soccer and running. There are also 18 outdoor activities and everyday tasks such as sleeping, cooking, gardening and mowing the lawn included in the list.

The estimated calorie burn of taking part in the activity for 30 minutes has been calculated for a 125-pound, 155-pound and 185-pound person using the University of Rochester Medical Center Calorie Burn Rate Calculator (opens in new tab) and the Ace Fitness Physical Activity Calorie Counter (opens in new tab). Several of the activities also show different figures depending on a specified intensity.

Of the activities listed, cycling at 20mph burned the most calories in 30 minutes. A 125-pound person would burn approximately 495 calories, a 155-pound person would burn 594, and a 185-pound person would burn 693, the Harvard Medical School article states.

This high-speed bike ride was closely followed by running at 10mph, with 453 calories, 562 calories and 671 calories respectively. So, its no wonder treadmills and stationary bikes feature on our list of the best exercise machines to lose weight (opens in new tab).

Among the gym activities calculated, vigorous stationary cycling (on one of the best exercise bikes (opens in new tab)) had the highest figure, with a 185-pound person burning an estimated 441 calories in half-an-hour. Meanwhile, the most energy-draining outdoor activities were chopping wood and shoveling snow both burning 252 calories during 30 minutes of work.

One of the most common conversation topics to center around the calorie is weight loss. This is because we can use the number of calories we consume against the number of calories burned each day to determine our energy balance.

The main determinant of body weight in the long term is energy balance," says Dr Gonzalez."If calorie intake is lower than calorie expenditure (often referred to as a calorie deficit) then we will lose weight in the long-term."

It would seem logical, then, for anyone looking to lose weight to choose the most efficient calorie-burning activity possible when exercising. However, there are several further factors to consider, such as diet and activity levels outside of the gym.

"It is possible that the amount of calories burned during exercise could be offset by increased calorie intake," says Dr Gonzalez. Or, in other words, as we exercise more our appetite and consequent calorie consumption increases.

He adds: "In general, exercise isnt very effective for weight loss, but it does seem to help in preventing weight regain after weight loss."

A 2015 study published in the Progress in Cardiovascular Diseases journal found: "Substantial weight loss is unlikely to occur from a physical activity program unless the overall volume of exercise training is well above the minimum recommended levels." So the amount of exercise required to create a calorie deficit when working against a consistent diet could be too time-consuming for most people.

Dr Gonzalez encourages people to exercise for the multitude of health benefits it offers outside of weight management:"For health, it would be beneficial for people to include a wide range of exercises to gain the specific benefits that each can bring. For example, aerobic-type exercise like running can improve the health of the heart and circulatory system, whereas strength training can improve our general physical function and the health of our bones, tendons and muscles."

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Which exercise burns the most calories? -

Sep 2

What You Need to Know Before Trying a Soup Cleanse to Lose Weight – Women’s Health

According to a nutritionist.

Souping is the new juicing. And, at first glance, this summertime trend sounds less extremeand tastierthan its liquid predecessor. Cmon, who doesnt love a good bowl of soup?

While theres no one way to get your slurp on, souping (a.k.a. soup cleanses) can range from simply incorporating a bowl of soup into your daily diet to eating, er, drinking, all of your meals in soup-form for days on end.

But will it help you lose weight? And is it even healthy? We turned to Nutritionist Alison Baldwin, to find out.

A soup cleanse, also known as souping, is a detox method where you eat nothing but soups for a set number of days. The theory behind soup cleanses is that by focusing on feeding the body nutrient-rich vegetables and broths in an easy to digest format it may help balance the digestive system.

Juice cleanses tend to recommend only drinking juice, removing food from the diet altogether, while souping involves eating healthy, nourishing and satisfying soup meals.

Most juices lack fibre, while soups include vegetables and many also provide protein from legumes and grains, plus great flavour from herbs and spices.

The ingredients used tend to make soup naturally lower in sugar, plus theyre a source of fibre, quality carbohydrates and can also provide some important vitamins and minerals.

It should be said that there is no scientific evidence to show that the body needs to be detoxed or cleansed, as the liver and the kidneys already do an great job in ridding the body of any toxins.

But a cleanse can remind us of how much better we feel when we eat a diet packed full of vegetables and limit highly processed foods.

To implement an effective soup cleanse its best to commit for a short, set period of time. The greatest benefits will be noticed 3-5 days after resetting your diet on low calorie, vegetable rich eating. At this point your body will have eliminated extra fluid, your appetite will have readjusted to smaller portions, sugar cravings will stop and bloated stomachs begin to ease.

The role of soup in weight management has been studied for many years. Research shows soups can be an effective strategy for managing weight. Broth and vegetable based soups are not only very low in calories, but the volume and fibre rich vegetable base means you get a filling meal for minimal calories. For this reason basing a couple of meals in your diet each week around soup is proven to enhance weight loss efforts.

Four ways soup can help manage body weight:

Decrease hunger Increase fullness Enhance satisfaction Reduce calorie intake

Steer clear of processed food with highly refined carbohydrates, such as pastries, muffins, confectionary and chips.Choose low calorie, vegetable-rich soups and broths rather than cream or meat-based soups that tend to be higher in saturated fat and sodium.

Replace coffee and caffeine rich drinks with water or herbal teas and avoid alcohol, high sugar fruit juices and smoothies.

Campbells Real Soup has a great offering of ready-to-go soups that can be consumed both hot and cold:

Pumpkin with Turmeric Tomato & Basil with Lentils Green Pea with Spinach Sweet Potato & Carrot with Coconut

You can also try Campbells Bone Broth from Free Range Chicken and Campbells Bone Broth from 100% Australian Beef.

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What You Need to Know Before Trying a Soup Cleanse to Lose Weight - Women's Health

Sep 2

Im a diet expert heres the food you should swerve at breakfast if youre trying to lose weight… – The US Sun

A LEADING expert has revealed the foods you should swerve at breakfast - and his own go-to meal.

Dr Michael Mosley, a TV presenter and weight loss guru, made the 5:2 diet famous, and has since created the Very Fast 800.



He believes a low-carbohydrate, high protein diet, with intermittent fasting, is the most ideal diet to follow for weight loss.

On his website, Dr Michael revealed slimmers should start the day with eggs, as he does himself.

Boiled, poached, scrambled or as an omelette - they'll keep you feeling fuller for longer compared to cereal or toast, it says on his website, according to the Daily Express.

But he warned that people watching their weight should be careful about which meats they eat.

If youre having eggs every morning for breakfast, bacon sounds like the perfect addition.

However, processed meats should be eaten "sparingly" and "in small quantities", Dr Michael said.

The NHS and other health bodies agree, as research has consistently shown a link between foods such as bacon, sausages and ham with bowel cancer and heart disease.

Instead of bacon with your eggs, Dr Micahel would go for fish, such as salmon, which is both filling and a good source of omega-3 and 6.

But the worst choice for someone trying to lose weight is cereal, Dr Michael warned.

These are "laden in sugar", he said.

Sugar for breakfast can set you off on a rollercoaster of high and low blood sugar levels.

Although you might feel great for a while after eating sugar, it wont be long until you are reaching for another snack to pick you back up again.

Many people wont realise how sugary cereals are, because they are not obviously unhealthy like chocolate bars or biscuits.

Next time youre in the supermarket, look at the nutrition labels of boxes. If the label is red, it means it is high in sugar and will make up a large proportion of your daily target.

Dr Michael also said he avoids toast, which is a breakfast staple for many.

Bread isnt bad for you, however it does get broken down into sugars.

You can reduce its effect on blood sugar levels by eating it with some protein and fats, such as eggs or peanut butter - but try and stay away from the jam and chocolate spread.

Eggs, on the other hand, are a great way to start the day because, being high in protein, they are filling.

Theyre low in calories - around 80 per egg - so you can eat two or three for breakfast with the addition of other delicious and nutritious vegetables, such as mushrooms.

On top of that, they contain selenium, vitamins A, B12, B2 and B5.

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Im a diet expert heres the food you should swerve at breakfast if youre trying to lose weight... - The US Sun

Sep 2

Is The One Meal A Day Diet Safe? Heres What You Need to Know – Goalcast

Its a major trend thats known by a lot of names.Time-restricted eating. Intermittent fasting. Eating windows. The Warrior Diet. The list goes on.

In case you havent heard of it, heres another term to add to your vocabulary: OMAD, or the one meal a day diet.

As the name implies, the OMAD diet consists of restricting your meals to once a day with no snacking in between. Its essentially a more extreme version of intermittent fasting, or IF, which involves restricted feeding times along with longer periods of fasting.

Is this style of eating restriction a good idea? Read on to learn the pros and cons of the OMAD diet.

As mentioned, the OMAD diet is an extreme form of intermittent fasting.For instance, one of the most common ratios for IF involves 16 hours of restriction with 8 hours of feeding time, also known as the 16:8 diet.

The OMAD diet lengthens the restriction time to essentially 23 hours, shrinking the feeding period to about an hour for a 23:1 ratio. Part of the gimmick of the OMAD diet is that you can theoretically eat whatever you want for that one hour window and still maintain or even lose weight. The diet has some high profile followers, including athletes like pro wrestler Ronda Rousey and former pro football player Herschel Walker.

Of course, these top-level athletes arent using their single meal to binge on candy and junk food. For instance, Walkers diet mostly consists of vegetables and bread, which affords him a lot of energy in the form of carbohydrates.

What does the research say about the OMAD diet? Honestly, not a lot. However, there has been plenty of research on intermittent fasting in general.

For instance, a 2021 study found that meal reduction to a single meal per day lowered total body mass and glucose levels, and didnt negatively impact physical performance during exercise.

A 2016 study of mice found that extended fasting with water was linked to a lower rate of diseases, including cancer and diabetes. Additionally, a small 2017 study of 10 people with type 2 diabetes illustrated that an 18 to 20 hour window of fasting each day led to better-controlled blood glucose levels. The reason for this may lie in the process of autophagy, which literally means self-eating in Latin. Autophagy is the process by which unused components within the cells are reused for cellular repair.

In other words, its kind of like your body recycling itself. Its a natural waste removal mechanism that breaks down and digests damaged, abnormal, or unused cells.As far as IF is concerned, as soon as you start consuming calories, the body stops digesting itself and instead focuses on digesting what youre putting in it, stopping the autophagy process.

However, there is a certain level of autophagy that happens naturally without deliberate IF practices. For instance, autophagy can be stimulated by: exercise sleep dietary restriction, including the ketogenic diet genetics

According to a 2021 review, autophagy is a crucial determinant of cellular health and organismal longevity, and impairment or imbalance in autophagy promotes pathological aging and disease.

On the other hand, not all the research on intermittent fasting and OMAD-like diets is favorable. For instance, a 2007 controlled trial showed that eating once a day was linked to an increase in blood pressure and cholesterol in middle-aged adults who were considered healthy and of normal weight.

However, the study also showed that body weight and body fat decreased in the subjects, likely due to changes in metabolic activity.

Other downsides of fasting may include: fatigue dizziness binge-eating difficulty focusing constipation headaches diarrhea nausea bloating malnutrition

When restricting your eating, its possible to get hangry (hungry-angry) as well as experiencing fatigue and even dizziness.Its also possible to engage in binge-eating if youre missing food for the remaining 23 hours of the day.

On top of that, fasting diets like OMAD can result in digestive issues, including bloating, gas, constipation, and diarrhea, especially if you arent getting a wide variety of foods and plenty of fiber.

When youre not eating for most of the day, you may also forget to drink. This is especially dangerous, as the human body can go an average of one to two months without food, but only three days without water. For children, those timelines are even shorter.

In rare cases, food restriction can result in malnutrition. If you adhere to a fasting diet like OMAD for an extended period of time and your diet doesnt contain enough micronutrients, its possible that you wont get enough nutrition.

This can be prevented by eating lots of whole foods like vegetables, fruits, grains, and health proteins and fats. However, you should never embark on an extended fast without approval and supervision from a doctor.

Experts agree that there are several categories of people who shouldnt participate in extended fasts like the OMAD diet.

These include people who are: pregnant breastfeeding kids and teens older adults who have compromised health, strength, or energy immunocompromised experiencing an eating disorder diabetic experiencing dementia have a history of traumatic brain injury

This list isnt exhaustive, and its always essential to talk to a doctor or healthcare professional about the kind of diet thats uniquely suited for your needsespecially when it comes to fasting.

The general consensus in the scientific community is that intermittent fasting and its cousins can offer health benefits.However, its always a good choice to consider your unique situation and needs before you start a diet like OMAD.Certain groups of people are better off avoiding fasting diets like OMAD, and speaking to a healthcare professional about whats right for you is a great first step.

In the meantime, you can start out with a less extreme form of intermittent fasting, like a 16:8 eating window, if you dont have any medical conditions that might be worsened by IF.

Read more:
Is The One Meal A Day Diet Safe? Heres What You Need to Know - Goalcast

Sep 2

6 Best Salad Dressings for Weight Loss Eat This Not That – Eat This, Not That

It's no secret that salad is one of the best possible meal choices you can make while trying to lose weight. But experts say it's what you put on your salad that countsand certain dressings can rack up the calories quick. According to Johna Burdeos, RD, homemade dressings tend to be your best bet because you get to control how much oil, salt, and sugar goes into them. That said, when you're looking for convenience, there are plenty of store-bought salad dressings that can be just as effective for weight loss.

As a general rule, dressings containing mayo, buttermilk, sour cream, or egg yolk, tend to be higher in fat and calories (think: ranch and creamy Caesar).

"It's also best to avoid brands with long lists of preservatives since highly-processed foods have been associated with weight gain and other chronic diseases," says Sara Chatfield, MPH, RDN at Health Canal. "Instead, look for oil-based vinaigrettes made with oils high in healthy mono-unsaturated fatty acids and limited added sugars or preservatives."

By the waywhile fat-free dressings may seem like an ideal choice, Sheri Kasper, RDN, CEO and co-founder of FRESH Communications, doesn't recommend them. Often, these dressings are loaded with sodium, sugar, and artificial ingredients to compensate for the lack of fat and flavor.

With all that in mind, here are some low-cal, healthy salad dressings you can feel good about pouring. And while you're at it, avoid these Worst Salad Dressings on Store Shelves.

PER 2 TABLESPOONS: 35 calories, 3.5 g fat, 0 mg cholesterol, 200 mg sodium, 2 g carbs (1 g sugar), 1 g protein

"Cleveland Kitchen's salad dressings are phenomenal for weight loss because they are uniquely made with fermented veggies, so they pack a gut-healthy punch," says Kasper. "Emerging research suggests that gut health is linked to weight loss, so the fact that these dressings can offer gut support gives them a leg-up in the weight loss department."

This miso jalapeo dressing is loaded with flavor, which means a little goes a long way. That makes it even more remarkable that it only contains 35 calories, 1 gram of sugar, and 3.5 grams of fat per serving. It's also surprisingly versatile: try it in grain bowls, sandwiches, and even stir-fries.

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PER 2 TABLESPOONS: 120 calories, 12 g fat (1.5 g saturated fat), 0 mg cholesterol, 180 mg sodium, <1 g carbs (0 g fiber, 0 g sugar), 0 g protein

This salad dressing is Whole30-approved, Paleo-friendly, and keto-certifiedbut that's not all. Jillian O'Neil, RD and founder of Eat.Train.Love.NYC, notes that she loves Primal Kitchen's dressings because they also double as marinades.

Made with wholesome ingredients like heart-healthy avocado oil, coconut aminos, spicy tarragon, and Dijon mustard, this dressing is as good for you as it tastes. It also contains no sugar, gluten, dairy, or soy.

PER 1 TABLESPOON: 80 calories, 9 g fat (0.5 g saturated fat), 0 mg cholesterol, 65 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein

This dressing gets O'Neil's seal of approvalnot only because it contains just six ingredients, but also because it's all organic, gluten-free, sugar-free, and dairy-free. It happens to be vegan, Whole-30 approved, and keto-friendly, too.

But make no mistakethis lemon garlic dressing is super flavorful, thanks to the addition of mustard seed and spices. Light, citrusy, and refreshing, it's perfect for backyard barbecues and summer picnics.

PER 2 TABLESPOONS: 50 calories, 4.5 g fat (0.5 g saturated fat), 0 mg cholesterol, 280 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 0 g protein

With red bell peppers, sweet basil, and a dash of Romano cheese, this vinaigrette is bursting with authentic Northern Italian flavorit's perfect for drizzling onto pasta salads, wraps, and grilled vegetables alike.

"You can easily find this one at major grocery stores," says Burdeos. "And it only contains 50 calories and no sugar per serving."

Did we mention there's also only 1 gram of carbs and 4.5 grams of fat per serving, too?

PER 2 TABLESPOONS: 100 calories, 10 g fat (1 g saturated fat), 0 mg cholesterol, 60 mg sodium, 2 g carbs (0 g fiber, 1 g sugar), 0 g protein

While this dressing may contain 10 grams of fat per serving (13% of your DV), Chatfield still names it a top pick since it's extremely low in saturated fat, sugar, sodium, and carbohydrates.6254a4d1642c605c54bf1cab17d50f1e

The main ingredients in this vinaigrette are simple: balsamic vinegar, expeller-pressed canola oil, honey, stone-ground mustard, and sea salt. Still, it boasts a surprisingly pungent taste and creamy texture, which means you don't need to use much to liven up your salad.

PER 2 TABLESPOONS: 70 calories, 7 g fat (1 g saturated fat), 20 mg sodium, 4 g carbs (2 g sugar), 0 g protein

This particular vinaigrette promises a range of health benefits, thanks to the addition of heart-healthy extra virgin olive oil, gut-friendly apple cider vinegar, and other nutritious ingredients like coconut liquid aminos and organic garlic.

One 2014 review in the European Journal of Nutrition even found that olive oil consumption may help to promote weight loss.

"It's low in added sugar, saturated fat, sodium, and preservatives, and only has 70 calories per serving," adds Chatfield.

See the article here:
6 Best Salad Dressings for Weight Loss Eat This Not That - Eat This, Not That

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