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Jan 18

Can mala help you lose weight? 5 things to know about the fiery dish – CNA

The spicier it is, the worse it gets too. Stir-fried mala with less spice contained 380mg of sodium and 3.4g of saturated fats per 100g, while the one with extra spice had 519mg of sodium and 6.3g of saturated fats.

If you want (it) extra spicy, theyll add more oil, said Wong. More oil means more fats.

According to dietitian Jacqueline Loh from Mount Alvernia Hospital, there are healthier ways to eat mala. She, for one, usually sees to it that the oil at the top of the broth is removed after her ingredients are cooked.

Sometimes the oil can fill three to four rice bowls, said Loh.

In terms of choosing ingredients, she said those that have been deep-fried beforehand, such as fried tofu skin and fried yam, would absorb double the amount of oil.

She also suggested blanching leafy vegetables like lettuce or spinach, instead of leaving them in the hotpot to cook fully and absorb the oil.

The same principles apply to stir-fried mala. And one way of reducing the sodium level is to ask for less paste and less oil to be used.

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Can mala help you lose weight? 5 things to know about the fiery dish - CNA

Jan 18

Lose excess weight and lower BMI by timing your meals better: Experts tell you how – Times Now

Chrononutrition has the ability to impact the internal body clock, that is, the circadian rhythm, and eventually the metabolic health of an individual.   |  Photo Credit: iStock Images

New Delhi: Experts say that an individual is what he or she eats; and now in continuation to it, they feel that an individual is also defined by when he or she eats. The nutritional value of everyday meals makes a huge difference in defining health parameters like body weight, metabolism, and eventually the risk of chronic diseases; however, getting a grip of chrononutrition could be the key to handling it all well.

Chrononutrition refers to a form of nutrition adjusted to suit an individuals biological clock. It involves eating the right type and quantity of food at specific hours during the day while keeping the lifestyle in mind. This study of how meal timing impacts health has three important aspects to look into:

How does chrononutrition impact metabolism?

Chrononutrition has the ability to impact the internal body clock, that is, the circadian rhythm, and eventually the metabolic health of an individual. This is reflected in markers like blood pressure, body fat, body mass index, cholesterol, and blood sugar levels. Experts say that irregular eating patterns with poorly distributed calorie intake for the day are linked to a high risk of metabolic disorders and accumulation of body fat over time a state known as metabolic syndrome.

In a 2015 study, experts monitored the meal timings of healthy adults over a three-week period. They noticed that eating patterns varied significantly between weekdays and weekends with people eating later on weekends. This shift to a longer, late eating window on weekends was termed as metabolic jet lag, a state that can have serious repercussions over time.

Later, a 2016 study conducted on women with a healthy BMI discovered that a regular meal pattern involving three whole meals and three snacks was linked to less hunger and better insulin sensitivity as opposed to an erratic meal pattern comprising the same amount of calories. This also explains why people working night shifts suffer from metabolic disorders even if they do not eat more calories.

Is there a way to beat metabolic jet lag?

As it turns out, there are some simple ways to beat the metabolic jet lag to eventually reduce the risk of disorders.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose 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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Lose excess weight and lower BMI by timing your meals better: Experts tell you how - Times Now

Jan 18

6 ways to recognize and challenge diet culture this year –

It's that time of year again when the chances of seeing an ad for a weight loss program, a fitness app, or a company that wants to help you transform your body are even higher than usual.

Much of this messaging stems from what's known as diet culture.

"For me, diet culture is mostly about forcing people to look a certain way, forcing people to fit into a colonial standard of beauty," said Amirah Oyesegun, a recent UPEI foods and nutrition graduate and dietitian-in-training on P.E.I.

Diet culture, Oyesegun said, focuses more on your looks and weight rather than your overall health and well-being.

So, how can we better recognize and challenge diet culture?

It can be a challenge to notice, especially because of how diet culture is often presented.

"The issue is diet culture is often packaged as health. And so that's where the problem is," said Oyesegun, whose pronouns are they/them.

They said diet culture shows up in every client they have, even people whose health issues aren't related to weight loss.

"They still believe weight loss is the solution. Weight loss isn't necessarily the solution to all health problems."

Katharine MacDonald first started looking into the body positivity and anti-diet culture movement after having a stillbirth in 2013.

"That was kind of a traumatic experience, and it produced a change in my body," said MacDonald, who is originally from Charlottetown and now lives in Halifax.

"I just kind of started down this path of, like, looking towarddiversifying the kind of media that I was consuming, because I wanted to see more body types."

MacDonald said advertisers have gotten better at trying to sell diet culture "under the guise of health and wellness."

"But ultimately, if it's all centred on weight loss it is still rooted in anti-fatness, essentially."

Oyesegun reminds clients to be compassionate to themselves.

"Being healthy also includes your mental health," they said.

"If you force yourself and you're starving yourself to be in a smaller body and your mental health is not doing very well, then you're not healthy overall."

It's something Amila Topic, a personal trainer, also thinks about.

"We need to look at the whole person, their mental and emotional well-being as well as their physical," said Topic, who is alsothe owner of Kinetic Fitness in Charlottetown,

Many of her clients try to change two big things when the new year rolls around:their eating and fitness habits.

"With those two changes, to really make long-lasting positive changes in a person's life, we also need to look at their work and life stressors, how much sleep they're getting, what their personal life looks like," she said.

"I love to discuss what's realistic, what will help them feel good short term and long term."

There's nothing inherently wrong with wanting to lose weight it all depends on your reasons why, said Topic.

"I like to ask, you know, 'Is losing 20 pounds something that's going to make you feel happy? Or is that something that long-term is sustainable?'" she said.

She encourages her clients to consider other goals.

"Can I make myself stronger, more mobile? Maybe start a weightlifting program and then allow that weight loss goal to be sort of a secondary goal?"

But Topic said she tries not to dismiss weight loss goals entirely. She said she's noticed "a huge pendulum swing" in the fitness industry away from esthetic goalsto the point where it's frowned upon to voice them at all.

"I try to validate the fact that somebody has that goal. And then I just try to question," she said.

Being surrounded by images of one type of thin body can be challenging if that's not what you look like.

"As a millennial woman, you know, you grow up with, like, The Biggest Loser on TV and pointed images of thinness everywhere that you look," MacDonald said.

If you're struggling with diet culture, she recommended seeking out a broader diversity of bodies on social media, something she did several years ago.

"Body types that were larger than mine, more folks who are disabled, racialized bodies, like, I just wanted to see more diversity in general, and I felt like that would serve me better."

The change helped her to accept her own body and judge others less.

"When people are given representation that they deserve people are less likely to be judgmental towardothers," she said.

Topic, as the owner of a fitness business, also hopes to be part of the solution rather than part of the problem.

"Fitness businesses and health businesses can do a lot better job at having more representation in their social media and in their media in general," she said.

"We definitely fall into the category of a business that could do better, too."

MacDonald said she and her two sisters had a conversation with their mom about the way she spoke about their bodies.

"We've had to kind of say, 'Look, we know that when you talk to us about our bodies, that it is coming from a place of love, but it's also rooted in some problematic ideas about bodies and health,'" said MacDonald.

"'Even if you want to compliment us on our weight or appearance, it's still going to feed into a narrative that overall that how we look matters and that our appearance is important.'"

At first, her mom found it hard to hear.

"Having a frank conversation about it might be a little difficult. But I know that a lot of my peers, a lot of, especially women, in their 20s and 30s, have had to have this kind of talk with their parents," MacDonald said.

This change won't happen overnight, said MacDonald.

"Understanding the way that fatphobia or anti-fatness seeps into our lives, and then improving acceptance of your own body and of other bodies is definitely a process," she said.

"It's not a quick and easy thing."

Oyesegun agreed, saying that switching your thought process is challenging.

"It is hard, because diet culture has been associated with health for so long."

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6 ways to recognize and challenge diet culture this year -

Jan 18

The #1 Drinking Habit for Faster Weight Loss, Says Dietitian Eat This Not That – Eat This, Not That

By now, we're sure you've concluded that there's no way to lose weight in a jiffy. It just doesn't happen. There are no magic potions or spells to get rid of belly fat overnight.

Weight loss is a product of adding healthier habits to replace the ones that are putting on the weight and sticking with them until they become a routine of your life. Some habits, fortunately, show weight-loss results faster than others. For example, the #1 drinking habit to adopt for faster weight loss is adding "beverages with benefits," says registered dietitian nutritionist Bonnie Taub-Dix, RD, creator of the website and blog

What she means is making a habit of choosing drinks that contain ingredients that are known to support a healthy body weight.

Registered dietitian in private practice Laura Poe Mathes, RD, agrees that weight loss comes not so much from what you subtract from your diet or deny yourself, but from the healthy things you add.

By her estimation, two of the drinking habits to add to your routine for weight loss, other than more water, are drinking green tea and the fermented beverage kombucha.

"Kombucha has beneficial probiotics that support the microbiome, which has been linked to lower risk of obesity," she says. "And green tea is one of the best because of its high antioxidant content, which may help decrease inflammation, a factor linked to weight loss."

READ MORE:What Happens To Your Body When You Drink Green Tea for Weight Loss

A number of studies suggest that powerful antioxidant polyphenols, called catechins, found in abundance in green tea in combination with tea's caffeine may also improve weight loss by boosting metabolism.

One of Taub-Dix's favorite beverages with nutritional and weight loss benefits is unsweetened almond milk.

"Almond milk has only 30 calories per cup but you're getting more calcium than even dairy milk, as well as vitamin D, vitamin E, and vitamin A," she says. So almond milk can be an effective weight-loss beverage as a substitute for cow's milk, she says.

"If you need to develop a taste for almond milk, you may want to try a new product called Almond Breeze Extra Creamy. The pleasing mouthfeel comes from almond oil, one of the healthy fats," Taub-Dix says.

"Almond Breeze Extra Creamy contains just 80 calories per cup and 4 grams of added sugars. If you're looking for that decadence, it's really great and versatile. I use it on cereal, in smoothies, and in baked goods, soups, and stews."

Try out your favorite almond milk in some of these 25 Best-Ever Weight Loss Smoothie Recipes.

Both nutritionists say that making their favorite beverages with benefits a habit can also help you elbow out the worst beverage for weight loss, soda. "Kombucha, because it's carbonated, makes a great soda substitute," says Mathes.

After all, there's little redeeming value for soda and other sugar-sweetened beverages like juice cocktails and sweet tea. Government surveys show that SSBs contribute about a third of the added sugars the average American consumes daily. On average, adults consume 145 calories from SSBs every day.

"Drinking soda is like mixing 10 teaspoon packets of sugar in a glass of water and drinking it down," says Taub-Dix. "It's devoid of anything nutritious."

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The #1 Drinking Habit for Faster Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

Jan 18

NFL player who has never been injured shares high-protein fasting diet – Insider

NFL star Ndamukong Suh has managed to stay injury-free for his entire 12-year NFL career, and has done so at a weight of 315 lbs.

The 35-year-old defensive tackle has started all 17 games for the Tampa Bay Buccaneers this year, and currently holds the NFL's lead in consecutive starts by any active player since 2012, and hasn't missed a game to injury as a pro. He credits his strict lifestyle for his longevity and durability.

Suh toldGQthathe follows wellness practices, including intermittent fasting, drinking kombucha every day, and a high-protein diet.

"When I started to take a holistic approach to my training, that's when I saw big payoffs," he told GQ. "We really take a holistic approach as we go throughout a week."

As a follower of intermittent fasting, Suh followsa schedule that switches between periods of eating and periods of fasting. It's an eating strategy that doesn't put limits on what you eat, but rather when you eat.

Intermittent fasting has been popularized as a weight-loss technique, but for Suh, who maintains his 315-lb frame to be an effective defensive lineman, that isn't his objective.

One benefit associated with intermittent fasting is reduced inflammation, a focus for professional athletes trying to avoid injury.

When your body is in a fasted state, your glucose reserves are next to empty, which may reduce painful inflammation,Andrew Wang, MD, a professor of immunobiology at Yale School of Medicine, previously told Insider. Wang said the bodyproduces less inflammation when burning ketones compared to glucose. Some studies have foundthat diets that promote ketosis can also alleviate inflammatory pain.

Another potential benefit Suh gets from intermittent fasting is improved cognitive function a key quality for older players who are not as nimble and fast as younger ones. A small 2016 study which tested amateur weightlifters after a 48-hour fast found that the those who fasted had improved "mental flexibility," which was defined as participants' ability to quickly and efficiently switch between tasks, according to the researchers.

Suh's eating period comes around mid day, so lunch and a pre-lunch snack are his biggest meals, according to GQ.

For his pre-lunch snack, Suh will eat almond butter, hard boiled eggs, parfaits, and trail mix, which are all dense in protein.

Suh said kombucha aprobiotic-rich, low-sugar alternative to soda is also regularly featured in his pre-lunch snack. Kombucha is a fermented tea made by adding sugar and yeast to black or green tea.

The probiotics in kombucha can establish themselves in your gut and help the healthy bacteria in your digestive system digest and absorb other nutrients, Vanessa Rissetto, RDN, co-founder of Culina Health, previously told Insider.

Suh said his most common lunch is low-carb, like a salad with chicken or vegetables.

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NFL player who has never been injured shares high-protein fasting diet - Insider

Jan 18

Shark Tanks Kevin OLeary on how he lost weight: ‘Now Im never hungry’ – Yahoo Finance

Shark Tank investor Kevin OLeary may be bulking up his portfolio with cryptocurrency these days, but he is slimming down his weight.

The 510 millionaire businessman is currently 164 pounds, after dropping 20 pounds late last year. OLeary tells Yahoo Finance Live he was incentivized to shed those pandemic pounds after his annual medical checkup revealed he had high blood pressure.

My doctor said youve got to lose 20 pounds, your blood pressure is way up. Its been going up every year because youve been gaining weight, said O'Leary, chairman of O'Shares Investment. "That happens to a lot of people, over time, you become more sedentary and put on pounds."

At his doctors recommendation, the 67-year-old began intermittent fasting, and he says the pounds started melting off.

I fast for 16 hours everyday so basically, I dont eat breakfast, OLeary said. I have my meal at 7 or 8 at night, maybe a little later, and then I dont eat again until around 1 in the afternoon the next day. It was hell for the first 3 weeks, and now Im never hungry, he said. Its a remarkable thing what your body can do if you get used to it.

MIAMI, FL - Kevin O'Leary meets and greets fans at Costco to sign his wine label on December 4, 2015 in Miami, Florida. (Photo by Aaron Davidson/WireImage)

A passionate wine drinker and investor, OLeary has even cut back on drinking alcohol, despite owning the the award-winning wine label, OLeary Fine Wines. He admits reducing his wine intake hasnt been easy but says it quickly eliminates a few hundred daily calories from his diet. On average, there are 200 calories in an 8-ounce glass of red wine.

OLeary also says he makes an effort to eat right, which means plenty of salads and fresh fish and makes time for physical activity every day even if that just means going for a walk.

Alexis Christoforous is an anchor and reporter for Yahoo Finance. Follow her on Twitter@AlexisTVNews.

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Shark Tanks Kevin OLeary on how he lost weight: 'Now Im never hungry' - Yahoo Finance

Jan 18

Pork belly nutrition – Healthline

Pork belly is a popular meat dish in world cuisine. You can find pork belly all over the world in different cultures from guo bao (pork belly bao buns) to flskesteg (Danish pork roast) and Lechon kawali (Filipino deep-fried pork belly).

Its rich flavor and versatility make pork belly a popular option at home and in many restaurants.

As its name suggests, pork belly is a fatty piece of meat. This may make you wonder whether its healthy and whether it provides any nutritional benefits.

This article explores all you need to know about pork belly, including its nutrition, benefits, and potential downsides.

Pork belly is a boneless cut of meat that comes from the underside of a hogs belly.

Once the butcher has removed the spareribs and loin from the pig, the tender pork belly may be left over. This may explain its lower price at your local meat market.

Because pork belly has a high fat content, its best when prepared in any of the following ways:

If you want the most tender pork belly, you may opt for a slow, moist cooking method such as braising or stewing.

These cooking methods distinguish pork belly from bacon, which is pork belly with its skin removed that has been cured, salted, and smoked. Chefs often pan-fry bacon or cook it in the oven.

Pork belly is a boneless, fatty cut that comes from the underside of a hogs belly. You can cook it in a variety of ways, such as slow-roasting, braising, stewing, or grilling.

A 4-ounce (113-gram) serving of pork belly provides (1):

Because pork belly consists mostly of fat, this serving size packs up to 585 calories, 60 grams of total fat, and 22 grams of saturated fat (1).

However, its also an excellent source of B vitamins, as well as a source of other important nutrients such as vitamin E, zinc, iron, and copper (1).

Plus, pork belly is very low in sodium, providing only 36.2 mg per serving. Some recipes may boost the sodium content, so take note of how you prepare your pork belly (1).

Though pork belly is high in calories and fat, it provides B vitamins, zinc, and other nutrients.

Compared with other pork cuts, pork belly is higher in fat and lower in protein.

Heres a comparison of pork belly and two other pork cuts of the same serving size (4 ounces or 113 grams) (1, 2, 3):

These cuts contain similar amounts of the same nutrients, such as B vitamins, iron, and zinc (2, 3).

Compared with the same serving size of other pork cuts, pork belly is higher in calories and fat but lower in protein.

There are many culinary benefits to pork belly.

Pork belly is well known for its succulent, rich flavor.

You can deepen the rich, savory taste of pork belly by slow-cooking it so that the fat renders and breaks down.

Considering pork bellys strong fatty taste, you may want to serve your dish with light, fresh ingredients such as cucumber, lettuce, citrus, herbs, and pickled onions.

Pork bellys versatility makes it a popular ingredient in dishes from many cultures.

You can find it in sandwiches, stuffed buns, stews, hot pot, ramen, tacos, tamales, and many more dishes. Its also served by itself either roasted, barbecued, or deep-fried.

Moreover, many dishes use crispy pork belly as a garnish.

If youre searching for a delicious yet affordable cut of meat, pork belly is a great option. Its cheaper than other pork cuts such as tenderloin and loin.

You may find that pork belly is a perfect dinner option due to its versatility, rich flavor, and low cost.

Though there are some notable benefits of pork belly, there are also a few downsides.

Because pork belly contains so much fat, its high in calories. It has roughly 585 calories per 4 ounces (113 grams) (1).

Therefore, it may not be a great option for people trying to lose weight or decrease calorie intake.

However, if you enjoy pork belly on rare occasions, its unlikely to affect any weight loss goals you may have.

Compared with other cuts of pork, pork belly contains more saturated fat.

While saturated fat can be part of a healthy diet, a South Korean study on pork belly intake suggests lowering your total calories from saturated fat. Thats because it may be linked to numerous health conditions, including heart disease (4).

A 4-ounce (113-gram) serving of pork belly has 22 grams of saturated fat, or almost 10% of calories from saturated fat based on a 2,000-calorie diet (1).

Therefore, you may decide to eat pork belly only on special occasions or to consume smaller portions.

Pork belly is lower in protein than other cuts of pork.

For example, pork loin contains an impressive 24 grams of protein per 4-ounce (113-gram) serving. Pork belly contains only 10 grams for the same serving size (1, 2).

If youre looking to increase your protein intake, opt for other pork cuts, such as pork loin, pork tenderloin, ribs, or ham.

Pork belly is high in calories, total fat, and saturated fat but lower in protein than other pork cuts. Therefore, it may not be the best cut of pork if youre watching your weight or looking to reduce your fat intake.

Pork belly is known for its succulent flavor, versatility, and low cost all of which help make it a staple ingredient in many world cuisines.

However, compared with other cuts of pork, pork belly contains more calories, total fat, and saturated fat. Furthermore, it contains about half as much protein as other pork cuts.

If you enjoy eating pork belly, it may be best to keep portion sizes small and to eat it on special occasions.

Pork belly nutrition - Healthline

Jan 18

‘WISE’ course to help Bognor Regis and Littlehampton residents to lose weight in 2022 – Bognor Regis Observer

The course, dubbed 'WISE' by organisers, focuses on weight information and sensitive eating to help graduates lose weight and keep it off.

So far, an Arun District spokesperson said, the results have been 'great', with participants losing, on average, 5 per cent of their bodyweight during the 12 week course.

Diana Cole, from Bognor Regis, has just completed her twelve week course and said she feels "so much healthier in myself. I would encourage people to give the group a go - so many people don't even know that it exists.

"My granddaughter is getting married in December and my goal is to fit into a nice dress for her wedding."

Diane King, a participant from Rustington, said the experience was "really positive," adding: "I was depressed about my weight and had wanted to do something for a long time. This group has been brilliant and I have really enjoyed it. There's no judgement and the group really support each other."

"I've done other weight loss groups before, but this one is by far the best," added Climping resident Michelle Robertson. "I have learned so much and it's been much more educational and informative for me."

Sarah Day, who organises the courses in Bognor Regis and Littlehampton, said this atmosphere of community and support is exactly what the WISE courses are designed to inspire. "There's no judgement in our sessions," she said. "The people in our groups really support each other and so often form lasting friendships that remain long after they have finished the course.

For Cllr Jacky Pendleton, chair of the Arun District Council's Housing and Wellbeing committee, that approach is the secret of the WISE scheme's success. "These sessions have a great success rate because the wellbeing teams do things differently," she said. "These courses are about making people feel good, not bad, about what they might be eating and helping them make small changes that can have a big impact on their weight and, ultimately, their wellbeing."

'Make a healthy start to the new year with free wellbeing checks in Bognor Regis, Littlehampton and Arundel,"

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'WISE' course to help Bognor Regis and Littlehampton residents to lose weight in 2022 - Bognor Regis Observer

Dec 9

The Worst Breakfast Habits for Weight Loss Over 40, Say Dietitians Eat This Not That – Eat This, Not That

What you eat for breakfast actually can play a huge role in looking your best and trying to lose weightespecially after 40. Unfortunately, following a few unhealthy breakfast patterns can reverse any efforts you make to try and slim down. Luckily, we asked experts to list out some of those bad breakfast habits you need to break if you are over 40 and want to lose some weightand what to focus on instead.

Once you break these habits, you still need to replace them with healthier, wholesome breakfast patterns. If you need to overhaul what your breakfast looks like, you don't want to miss these 30 Nutritionist-Approved Healthy Breakfast Ideas that will keep you full and satisfied.

Anyone who has to hit the ground running when they wake up might have gotten away with skipping breakfast when they were younger. But don't expect to lose pounds by forgoing this meal.

"Skipping breakfast is one of the worst habits I see in adults over 40," says Catherine Johnston, RD. "Life gets busy, and other priorities get in the way of self-care. Instead of skipping breakfast altogether, find a simple, nutritious breakfast option that you can automate into your morning routine. For examplea bowl of whole-grain cereals with a handful of berries and slivered almonds, a bowl of oatmeal with raisins and walnuts, or a quick smoothie."

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Some might assume you can replace our breakfast with a cup of coffee. While this habit can get your morning started a bit faster, don't assume it does any favors for your weight-loss journey.

"I always tell clients 'coffee is not a meal,'" says Johnston. "Coffee can suppress hunger cues, but often the lack of energy (calorie) intake shows up later in the form of an afternoon slump or evening sugar cravings. Make your coffee an iced coffee smoothie by blending coffee ice cubes with oats, a frozen banana, avocado, and milk to make a delicious coffee breakfast smoothie!"

In certain parts of the world, eating a biscuit with coffee in the morning can be a tradition. But not paying attention to the number of biscuits could be causing issues with your weight loss efforts after 40.

"Usually, at breakfast, we take two to four biscuits with tea or coffee," says Shannon Henry, RD at EZCare Clinic. "But, did you know that a high-fiber or digestible biscuit contains 30 to 40 calories? Here, you can envision how many calories are in a chocolate cream biscuit or cookie. Instead, all kinds of cookies, biscuits, rusks, are made with baking powder, sugar, and salt."

"We often had tea or coffee snacks and ended up eating a lot of biscuits in 5 minutes," says Henry. "The resultwe consume a lot of calories, which does not help us to lose weight. Instead of having these 'empty calories' (nutrition and calorie-free foods only), it is healthier to eat almonds, roasted soybeans, and puffed brown rice snacks with your breakfast coffee/tea."

"After the age of 40, people especially postmenopausal women lose muscle naturally," says Henry. "As muscle burns more calories than fat, it slows down your metabolism and makes it harder to lose those contrary pounds. Without a healthy balance of protein, complex carbohydrates, and healthy fats, eating sugary refined carbohydrates such as breakfast pastries can raise your blood sugar level, leading to a crash. In addition, it slows down your metabolism and does not help you lose weight."

"Eat a high-protein breakfast to boost your morning energy," she continues. "Protein is a key nutrient for weight loss. In fact, adding more protein to your diet is one of the easiest and most effective ways to lose weight. Studies show that protein can help control your appetite and prevent overeating. Therefore, starting your day with a high-protein breakfast is an effective way to lose weight. It may include eggs, Greek yogurt, nut butter, and cottage cheese."

You have heard about the benefits of drinking water before, but if you don't start your day with enough hydration, you might have a harder time dropping the pounds.

"Dehydration eliminates the signs of thirst and instead sends out signals of hunger, which allows you to overeat," says Henry. "When your body is dehydrated the energy goes down and you feel tired. To refill that energy, you eat more and this eventually leads to weight gain."

In particular, Henry notes that drinking water in the morning can with weight loss.

"Water consumption increases the rate of metabolism so that the body can burn more calories," she says. "Drink at least 650 milliliters (around 3 cups) of water as soon as you wake up. Increase your patience to drink so much water every day! Do not take breakfast or lunch for at least 45 minutes after drinking water."

Not drinking enough water can lead to some other very serious effects. Make sure to check out What Happens to Your Body When You Stop Drinking Water for a full run-down of this bad habit.

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The Worst Breakfast Habits for Weight Loss Over 40, Say Dietitians Eat This Not That - Eat This, Not That

Dec 9

Time restricted eating over year-long study helped subjects cut fat, but they lost muscle, too –

The new study was published in the journalMedicine & Science in Sports & Exercise. It was the work of researchers associated with institutions in Italy and Texas.

The study was an extension of a previous study that looked at the effects of time-restricted eating (TRE) on participants who did regular resistance training. After the conclusion of the initial 8-week study the researchers asked for volunteers to continue the protocol for an additional 10 months. The researchers ended up with two groups of 10 participants, and in the end collected data from 19 subjects.

The subjects were young males (average age, 28) who had been lifting weights for at least 5 years prior to the study, which began in 2014. The subjects weighed an average of 185 lbs going in and had average body fat percentages of about 14%.

The subjects consumed about 2,900 calories of food a day, with 53% as carbohydrates, 25% as fat and 22% as protein. The normal diet (ND) group took its meals at 8 am, 1pm and 8 pm, whereas the TRE group packed food intake into an 8 hour period, with meals at 1 pm, 4pm and 8 pm. That group fasted for the remaining 16 hours.

The TRE group at 40% of its calories at breakfast, 25% at the second meal and 35% for dinner. The breakdown for the ND group was 25%, 40% and 35%.

The participants continued their accustomed weight training schedules. Those protocols were set during the initial 8-week study and were continued unsupervised during the 10-month follow up period, with the researchers relying on the high experience of the participants. All training sessions were conducted between 4pm and 6pm to fall within the feeding window of both groups.

The participants were assessed at baseline, again at 2 months and then had a final visit with the researchers at the end of the 12-month study. The participants maintained food diaries to judge compliance with the feeding protocol.

In addition to taking biometric readings, the researchers also performed blood analyses. They measured Insulin-like growth factor 1 (IGF-1), testosterone, leptin, adiponectin and blood glucose. They also assessed total cholesterol, HDL cholesterol, LDL cholesterol, and TG concentration.

The researchers found that the long term TRE group naturally started to eat less that did the ND group. Over the course of the year they ate on average about 6.4% fewer calories. This led to a natural weight loss of about 3.6% in the TRE group compared to baseline and cut their fat mass by more than 11%. The ND group, on the other hand, gained weight during the year, adding a bit less than 3% body mass.

The TRE group showed improvements in cholesterol and insulin resistance, and a decrease of inflammatory markers.

But the TRE group also showed a significant drop in free testosterone levels, which dipped by almost 17% during the course of the trial. There was no change in testosterone in the ND group. The TRE group lost muscle mass during the course of the study, though, interestingly those subjects did not lose strength.

Antonio Paoli, MD, who led the study, said the takeaway is that while TRE can provide some benefits, beware of some of the promises you might find on social media for the approach.

These findings demonstrated that well-trained resistance exercisers who adhere to a fasting protocol for a long period of time can obtain beneficial effects on health biomarkers and inflammatory indices. Moreover, the long-term time-restricted eating approach spontaneously reduced the total caloric intake, driving a healthy weight loss. However, long-term, time-restricted eating negatively affected muscle mass due to the significant negative impact reported on anabolic hormones in this population, he said.

Our study provides new insight into the management of meal frequency and meal timing for people expert in resistance training activities. The main take-home message is that there are pros and cons to prolonged time-restricted eating. Although time-restricted eating may produce some physiological advantages, it is not a miracle as often suggested in social media posts, Dr Paoli concluded.

Source: Medicine & Science in Sports & Exercise

December 2021 - Volume 53 - Issue 12 - p 2577-2585Twelve Months of Time-restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk FactorsAuthors: Moro T, et al.

Time restricted eating, ketogenic diets and other feeding strategies will be among the topics covered in NutraIngredients-USA's Sports & Active Nutrition Summit USA, which returns in 2022 as an in-person event. The venue is the Hyatt Regency Hotel on San Diego's beautiful Mission Bay. The event, which is being produced in cooperation with the American Herbal Products Association's Sports Nutrition Committee, will take place on Feb. 14, 15 and 16. To sign up for an EARLY BIRD DISCOUNT visit theevent homepage.

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Time restricted eating over year-long study helped subjects cut fat, but they lost muscle, too -

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