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Nov 19

5 tips to beat sedentary lifestyle and lose weight – Hindustan Times

5 tips to beat sedentary lifestyle and lose weight  Hindustan Times

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5 tips to beat sedentary lifestyle and lose weight - Hindustan Times

Nov 19

Is It Safe to Skip an Ozempic Shot Before a Special Meal or Trip? – Everyday Health

If youre taking semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro, Zepbound), certain food-focused holidays like Thanksgiving and Christmas are probably very different for you now. After all, these powerful appetite-suppressing drugs can make indulging in rich foods an uncomfortable experience.

You might be tempted to skip or delay a dose in advance of a special occasion, whether thats a big holiday meal, an expensive anniversary or birthday dinner, or some other celebration. Or maybe youre planning a vacation and considering missing a dose in order to really get your moneys worth from an all-inclusive resort.

An informal review of social media forums dedicated to the use of weight loss injectables suggests that people are very much split on the issue of skipping doses. Some report they have happily delayed or missed doses for holidays and vacations and will do so again. Others have tried the technique and experienced poor results. Some people reject the idea entirely.

So, is it really safe to skip a dose once in a while? And is it a good idea?

The new weight loss injectables, nicknamed GLP-1s, mimic the actions of hormones that the body naturally releases after meals, resulting in complex metabolic effects that work together to curb hunger.

Theyve become a global phenomenon for one big reason: They are extraordinarily effective appetite suppressants. A 12-week study, for example, found that semaglutide users consumed 24 percent fewer calories and enjoyed additional benefits like fewer food cravings and enhanced self-control during eating. Participants even had a diminished interest in fatty foods.

Thats great news for weight loss and diabetes management. But using these drugs means learning how to navigate celebrations that involve being surrounded by loved ones deliriously gorging themselves on delicious foods.

Katherine Saunders, MD, an assistant professor and obesity specialist at Weill Cornell Medicine in New York City and a cofounder of Intellihealth, says that while missing the occasional dose of weight loss medication is technically safe, she doubts it will allow patients to enjoy a large meal.

Dr. Saunders has seen patients underestimate how slowly these drugs leave their system. People can get into trouble with this habit given semaglutide and tirzepatides long half-lives, she says. If someone skips medication for one week in order to eat larger portions, they might get sick if they assume the medication is out of their system and they eat more than they can handle.

She explains that even if appetite seems to return after a delayed or skipped dose, big meals can still provoke punishing side effects: Eating heavy foods or large portions while on semaglutide or tirzepatide can lead to heartburn, nausea, and vomiting. Sometimes people feel fine while theyre eating and even afterwards for a while, but then they vomit out of nowhere several hours later, she says.

Andrew Kraftson, MD, the director of the weight navigation program at Michigan Medicine in Ann Arbor, agrees. Just because you skipped a dose doesnt mean you arent at any risk of side effects. Individuals should still be counseled to chew very thoroughly, eat slowly, and moderate their portions to avoid getting into trouble, he says.

Dr. Kraftson speculates that people who routinely experience gastrointestinal side effects from their medications may be at higher risk of having more pronounced symptoms if they skip a dose.

Kraftson adds that while delaying a dose to create hunger may be unwise, there are other valid reasons for changing your injection schedule around the holidays or a trip.

Many people experience their worst digestive issues during the first day or two after their weekly injection, and have learned to delay their shot on days when vomiting or diarrhea would be particularly inconvenient, such as during job interviews, air travel, or holiday parties. Kraftson calls these short delays totally reasonable.

If your usual injection is scheduled to occur immediately before a big holiday meal, its probably safe to wait a day or two it could reduce the risk that you spend too much of the party in the bathroom.

Sean Hashmi, MD, the regional director of clinical nutrition and weight management for Kaiser Permanente Southern California and a medical reviewer for Everyday Health, says that delaying or skipping a single dose of your medication is medically harmless in the short term. But he strongly cautions against the practice for a second reason. Dr. Hashmi is concerned that overindulging while on a medication vacation can do deep damage to the habits that GLP-1s help you build habits that will be critical for weight maintenance if you ever need to discontinue the medication.

This concept that we can stop this medicine to do something that we know isnt good for us, it sets us up for failure in the long run, says Hashmi. From a medical perspective its fine, but just remember that if you were an alcoholic, I wouldnt tell you to go have a drink every Saturday night.

In the online weight loss community, theres a contingent that agrees wholeheartedly with Hashmis perspective, and plans to stick to their regular dosing schedules throughout the holiday season. Some users are proud to enjoy only small portions of holiday fare and know that theyre keeping their health on track. And more than a few voices online have reported that when weight loss drugs quiet their food noise, it just makes it easier to appreciate everything else the holidays stand for.

Experts agree that the best strategy for people on weight loss drugs is to manage your expectations about what and how much you can eat, rather than skipping your doses.

Saunders suggests three simple tips for those still interested in partaking in rich foods now and then:

If youre considering making a temporary change to your dosing schedule, the manufacturers of semaglutide and tirzepatide provide official guidelines:

For short delays, there is no need to worry about dosage strength. If its only a week or two, you go right back to the original dose, says Hashmi.

Longer pauses may be more difficult to accommodate. There are no official guidelines on how to restart your GLP-1 drug regimen after missing two or more weeks. Nobody really knows yet, because the data is still coming out on varied practice patterns, says Hashmi.

The big question is whether or not you can go back to the dosage you were previously using, or if you need to step back down to a smaller dose.

New users of GLP-1 drugs always begin with small starter doses before gradually titrating up (increasing) their dosage. It takes the body some time to adjust to these potent medications, and those infamous gastrointestinal side effects tend to be at their very worst in the first few days of a new higher dose. With longer pauses, the worry is that your body might lose some of the tolerance that originally allowed you to step up your dosage. Going back to a high dose after a wait of several weeks could be more than your body is ready to handle, resulting in extremely uncomfortable side effects.

In the absence of clear guidance, Hashmi says that his clinic has taken a conservative approach: When we stop patients for a month or so, we will restart them at a lower dose for safety reasons and then quickly ramp them back up. We do that to avoid any nasty side effects of nausea, vomiting, diarrhea, or constipation. But at the moment that protocol is based only on educated guesswork. Thats not evidence-informed. Right now, we just dont have the expert opinion.

Saunders takes a similarly cautious strategy with her patients. When our patients are off medication for an extended period, we generally recommend starting back at the lowest dose and titrating up gradually.

If youve missed more than two regular doses, it might be unwise to start back on your prior dosage. Call your healthcare provider, who can provide a recommendation based on your unique situation.

Skipping or delaying one dose of your weight loss medication is unlikely to let you truly indulge in rich foods. These potent drugs stay in your system for longer than one week, and even if your hunger seems to return, large fatty meals can still result in ugly gastrointestinal side effects.

Longer medication breaks skipping doses for two weeks or more raise new issues to deal with, as you may need to go back to a lower starter dose in order to comfortably transition back to your current level.

The better plan is to manage expectations around special meals and vacations. Embrace your diminished appetite, and if you want to partake in heavy foods, do so in moderation.

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Is It Safe to Skip an Ozempic Shot Before a Special Meal or Trip? - Everyday Health

Nov 19

How To Lose One Pound a Week Without Ever Exercising – Eat This, Not That

While the number on the scale isn't the end-all-be-all for good health, losing just one pound per week can help give you the mental boost and mindset required for achieving long-term weight loss. Once you figure out how to sustainably lose that one pound, you are better able to keep your weight in check and set yourself up for success on the path to a slimmer, healthier you. The good news is losing one pound a week doesn't just mean doing rigorous workouts that leave you exhausted or depriving yourself of your favorite foods. We spoke with an expert who shares exactly how to lose one pound a week without exercising.

You can incorporate small, manageable adjustments into your daily routine without crash diets or crazy workout routines. This thoughtful weight loss approach will help you achieve a healthy, balanced lifestyle that you can maintain in the long term.

Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, shares with us her expert insights on how to lose one pound a week without exercising. Regardless of your motivation to lose weight, join us on this journey toward a healthier and more balanced life. The best part is it's free from drastic measures, focusing instead on creating sustainable habits that align with your health and fitness goals. Keep reading to learn how you can achieve sustainable weight loss and lose one pound a week without exercising, according to Moody. And, when you're done, don't miss the 7 Best Ways To Burn 500 Calories, According To Personal Trainers.

Moody states that there are around 3,500 calories in one pound of body fat. That means you must have a caloric deficit of approximately 3,500 weekly to lose one pound every seven days. To simplify things, aim to torch 500 calories a day. However, Moody cautions this recommendation isn't suitable for everyone. 6254a4d1642c605c54bf1cab17d50f1e

"If you have a low body weight or are inactive, your resting metabolic rate (RMR) is probably quite low," she explains. "Your resting metabolic rate is how many calories you burn at rest. So, say your individual RMR is only 1,600 calories, and you cut 500 calories from your daily diet. If you only eat 1,100 calories a day, this can be dangerous. Dietitians strongly discourage any diets that are 1,200 calories or less as diets this low tend not to provide enough food to give the body all of the nutrients it needs to stay healthy and operate optimally."

RELATED: People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'

Keeping a food journal or using a mobile app to record your meals and snacks can be a total game-changer for reaching your weight loss goals. This practice helps you stay within your calorie goals while providing insights into your eating habits that you can tweak and adjust.

Moody says, "Use a tracking app or a food journal to track how many calories you're currently consuming, and then determine what you can eliminate from your diet. This is one of the most efficient ways of creating a calorie deficit. After all, how can you figure out how many calories to cut if you have no idea how many you're consuming?"

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

Not all calories are created equal. Identify and cut back on calorie-dense foods that pack a high caloric punch without offering substantial nutritional benefits. For example, swap out processed snacks like chips and sodas for nutrient-rich options like fruit or nuts to keep you satiated without the unnecessary calorie load.

"Examine your daily diet to see if there are any high-calorie foods that are unnecessary," recommends Moody. "If you're having toast with a whole avocado (250 calories), consider switching it with toast and a fried egg (70 calories). Foods like avocado, nuts, seeds, peanut butter, and hummus are healthy foods and snacks, but they also pack a lot of calories without filling much stomach space, resulting in you eating way more calories than you probably realize."

RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss

Snacking can be a slippery slopeespecially if it involves mindlessly munching while sitting in front of the TV. To achieve your one-pound-a-week goal, consider scaling back on snacks, particularly those high in added sugars and unhealthy fats. Instead, eat mindfully and go for whole, unprocessed snacks like fruits, veggies, or a handful of nuts when hunger strikes.

"There's nothing inherently wrong with snacking, but for most people, it's a source of extra calories that can be easily cut when you start pursuing a calorie deficit," says Moody. "Most people feel the need to snack in the first place because they're not having balanced meals. You may find that, by balancing your meals with high amounts of protein, moderate carbs, and a fruit or vegetable, you can easily reduce your calories by eliminating snacking."

RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By

Non-starchy vegetables like asparagus, artichokes, and leafy greens are low in calories, high in fiber, and loaded with essential nutrients. Incorporate a variety of colorful veggies into your meals to increase volume without significantly increasing calorie intake.

"Non-starchy vegetables are high-fiber, low-calorie vegetables like leafy greens, cabbage, broccoli, carrots, bell peppers, and so on. These foods add a lot of water, fiber, and volume to your stomach without adding many calories," says Moody. "Your stomach only feels full when it's full, so if you can pack it with low-calorie foods that take up space, this can be an effective tactic at creating a calorie deficit without feeling like you're starving."

According to the National Institutes of Health, inadequate sleep can lead to weight gain by disrupting your metabolism and increasing cravings for high-calorie foods. That's why it's essential to prioritize a consistent sleep schedule and create a conducive environment for rest to support your weight loss journey.

"Studies have shown that people who consistently get less than seven hours of sleep a day produce more ghrelin, the body's hunger hormone," Moody states. "Scientists believe that lack of sleep causes the body to seek other fuel sources during waking hours. Also, if you don't sleep well, you've probably noticed your sugar cravings becoming more frequent, which makes losing weight that much more difficult. Aim to sleep eight to nine hours each night to keep hunger at bay and support your weight loss efforts."

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How To Lose One Pound a Week Without Ever Exercising - Eat This, Not That

Nov 19

Vanessa Williams Amazing Weight Loss: See The Gorgeous Before and After Photos – Yahoo Life

Vanessa Williams Amazing Weight Loss: See The Gorgeous Before and After Photos  Yahoo Life

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Vanessa Williams Amazing Weight Loss: See The Gorgeous Before and After Photos - Yahoo Life

Nov 19

Rick Stein reveals bizarre cutlery trick he uses to lose weight – The Mirror

Rick Stein reveals bizarre cutlery trick he uses to lose weight  The Mirror

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Rick Stein reveals bizarre cutlery trick he uses to lose weight - The Mirror

Nov 19

People Swear by the 30/30/30 Plan for Weight Loss: ‘Completely … – Eat This, Not That

When it comes to weight loss inspiration, the internet is chock-full of information. However, sifting through a wide range of tips, tricks, and hacks can be incredibly time-consuming. Not to mention, many trends may not steer you in the right direction to success. That's why we're here to help. If you've been on TikTok recently, you may have noticed the 30/30/30 morning routine people are following to lose weight. But does it work? Eat This, Not That! spoke with Jonathan Tylicki, NASM CPT and director of education for AKT, who breaks down everything you need to know about the 30/30/30 morning routine for weight loss.

Read on to learn more, and when you're finished, don't miss I Drank Cucumber Water for 30 Days & Experienced 4 Life-Changing Benefits.

We have professional human biologist Gary Brecka to thank for making this morning ritual go completely viral on TikTok. Brecka's video, which received over 1.5M views, starts off with him saying, "So I have women all the timeand not to pick on ladies, but this happens in three to one women coming into the clinic and say, 'Gary, I don't get it. I wake up in the morning, I'm fasted, I have a cup of black coffee, I go to OrangeTheory, I go hammer down for 55 minutes. I've been doing that five days a week for three months; I haven't lost a single pound. How is that possible? Like I'm not even eating.'"

RELATED: People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'

Breaka continues to explain, "Well, you're not eating, but your body is. It's just eating you. Because what happens when you don't have any sugar in your bloodstream is you get to the gym and now you have a 20-minute reserve of glycogen 20 minutes into your workout, you're out of energyyour body needs energy now." Your body gets energy by burning lean muscle mass rather than fat. Brecka adds, "There's something called 30/30/30. I've never seen anything in my life strip fat off of a human being faster than this there's an entire book written by Tim Ferris called The 4-Hour Body explaining this whole theory do [the 30/30/30 method] for a month, and watch it eviscerate."

Essentially, the 30/30/30 morning routine calls for consuming 30 grams of protein within the first 30 minutes of waking up. You'll then perform 30 minutes of steady-state cardio so your heart rate is below 135 bpm. "This means that when you first get up in the morning, you consume food that is high in protein, and complete a 30-minute cardio-based workout done at a steady state, like a light jog, an easy pace on a stationary bike, or some low-intensity dance cardio," Tylicki tells us.

RELATED: 10 Best Weight Loss Lunches That Are 400 Calories or Less

To better understand how the 30/30/30 morning routine can be an effective method for weight loss, Tylicki breaks down each component of it. 6254a4d1642c605c54bf1cab17d50f1e

First off, you've likely heard the age-old saying, "Breakfast is the most important meal of the day"and there's much truth to it! Research shows that what you have for breakfast and the time you eat your breakfast can play a crucial role in your weight loss efforts.

Now, the 30/30/30 method calls for savoring a protein-packed breakfast, and protein has been linked to weight loss time and time again, as it keeps you fuller for longer. "The number suggested (30 grams of protein) is just a number to associate with food choices that are high-protein. It doesn't mean that you have to eat 30 grams exactly, just consume foods that are relatively high in protein," Tylicki says. "This means that we aren't eating carbohydrate-forward foods like cereals, or pastries, but instead choosing protein-rich foods like eggs, cottage cheese, quinoa, or even protein powder added to oatmeal or Ezekiel bread with nut butter."

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

Next, it's time to address cardio, which has been scientifically proven to benefit weight loss. "What's important here is that [you] don't want the cardio to be too intensemore so enough that [your] heart rate is elevated and still able to hold a conversation," Tylicki explains. "[You] don't want to become too out of breath or fatigued, as that isn't the point of what [you're] aiming to achieve. Instead, [you] want to maintain [your] body in the aerobic intensity zone."

RELATED: The Easy & Effective 5-Day Weight Loss Meal Plan Dietitians Swear By

It seems like the 30/30/30 method lives up to the hype, as people on TikTok are sharing their real-life success stories. One TikTok user commented on Brecka's video, "4-Hour Body completely changed my body. It works," while another noted, "100% the 30/30/30 works! I did it years ago when I wanted to lose weight fast. I was shocked!"

TikToker CoachDhealth documented her journey on the 30/30/30 morning routine, explaining in a TikTok video, "It is day 15 for me of my 30/30/30 challenge, and everybody wants to know one thing: Have I lost weight, and if so, how much? So, here's my update. It has been two full weeks now that I've completed this challenge. I have gotten up around 5:30 every morning, I consume 30 grams of protein powder, and then I exercise for 30 minutes on my bike doing slow steady-state cardio, which just means that I'm keeping my heart rate at around 135."

The TikToker also points out that she started the slow-carb diet around the same time and goes to the gym three times a week (in addition to her morning bike ride). She continues, "With those changes, I have lost four pounds since I started, which [is] a really good amount of weight to lose in two weeks."

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People Swear by the 30/30/30 Plan for Weight Loss: 'Completely ... - Eat This, Not That

Nov 19

The 10 Best Weight-Loss Exercises, According to a Trainer – Eat This, Not That

We all know that exercise and weight loss go hand in hand. However, not all exercises are created equal when it comes to shedding those extra pounds. With countless workout routines and trends swirling around online, figuring out which activities are genuinely effective for losing weight can be challenging. Fortunately, that's where we come in. We spoke with Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews, who shares the 10 best weight loss exercises to help you melt stubborn body fat for good.

You're ahead of the game if you're already a regular exerciser. According to the Centers for Disease Control and Prevention (CDC), 60% of U.S. adults don't perform the recommended amount of physical activity, and one-quarter of Americans don't engage in any exercise.

Regardless of your fitness level, these exercises will torch calories, boost your metabolism, improve endurance, build strength, and elevate your overall health. The best part is you'll find a mix of strength training and endurance-building exercises, along with high-intensity workouts and low-impact options. This variety allows you to choose exercises that align with your fitness level and preferences.

Keep reading for MacPherson's 10 best weight loss exercises and detailed instructions for each. Next up, don't miss The #1 Daily Workout for Women To Melt 'Saddlebag' Fat.

First on this list of trainer-approved best weight loss exercises is the barbell squat. Barbell squats are a classic strength training exercise for a reason. "Barbell squats are a compound strength movement that uses multiple muscle groups, burning a lot of calories and building muscle, which helps increase metabolism," MacPherson explains. "Research shows that resistance training is superior to cardio for weight loss, especially over time."

Stand under a racked barbell with your feet shoulder-width apart and your toes pointing slightly outward or forward, depending on your anatomy. The barbell should be on your traps (upper back) across your shoulders, using an overhand grip. Keep your back straight and your chest high as you hinge at the hips, bending your knees toward your toes, not allowing them to cave in. Lower until your thighs are at or below parallel with the floor, depending on your anatomy and range of motion. Imagine raising your chest first, not hips first, pushing through your whole feet to raise to the starting position. Repeat for eight to 10 reps for three sets twice per week.

RELATED: People Swear by the '12-3-30' Workout for Weight Loss: 'I Lost 30 Pounds in 10 Weeks'

Sprinting is a high-intensity form of cardio that elevates your heart rate, torches calories, and boosts weight loss. Plus, they can be done just about anywhere, making them accessible for all fitness levels.

"Sprinting is a quick way to burn calories and improve fitness. Research shows that sprinting for a short time can be an effective way to lose weight, especially belly fat in women, in even less time than traditional HIIT workouts. Additionally, sprint training can lead to fat loss and increased muscle mass, which can boost metabolism," says MacPherson.

Try sprinting for 30 seconds four to six times with four minutes of rest between each sprint. Perform this workout two or three times per week.

Swimming is gentle on the joints, and the water's resistance provides a full-body workout. Swimming also incinerates calories while toning your muscles.

"Swimming can improve cardiovascular health, cholesterol levels, flexibility, endurance, blood pressure, and resting heart rate," says MacPherson. "It burns many calories, facilitating weight loss while still being low impact."

RELATED: 5 Best HIIT Workouts for Men To Build a Shredded Body

Boxing workouts combine cardiovascular exercise and strength training, making them incredibly effective for weight loss.

"Boxing, even at the recreational level, can burn about 500 calories per hour, while more intense boxing blasts through about 900 calories in the same amount of time. Plus, it helps build power and strength while being a motivating and fun activity," explains MacPherson.

Join a local boxing club, and aim for two or three weekly boxing circuit workouts.

Whether it's Zumba, hip-hop, or ballroom, dancing increases your heart rate, and you won't even feel like exercising. MacPherson tells us, "Dancing is a fun activity that burns a lot of calories to help with weight loss. It's an accessible cardiovascular workout you can do with others, increasing the likelihood of maintaining motivation and consistency, which are crucial for successful fat loss."

If this sounds up your alley, join a dance class where you can get an hour of dancing two or three times per week.

Deadlifts are a strength exercise that's particularly beneficial for weight loss. They work numerous muscle groups, increasing overall calorie expenditure and building lean muscle. Lean muscle helps boost your metabolism, making it easier to maintain a healthy weight. "Deadlifts are a full-body compound movement that uses a lot of energy to complete and help build muscle, which boosts metabolism," says MacPherson.

Stand with your feet shoulder-width apart. Grasp a barbell with an overhand grip, slightly wider than shoulder-width apart. Hinge at your hips, bending your knees until your shins graze the bar. Keep your back straight and your chest high. Take a deep breath, and brace your core. Lift the bar off the ground by thinking about pushing through the floor with your feet. Keep the bar close to your body throughout. At the top, lock out your hips and pause for a count, exhaling before slowly lowering the bar back to the ground while inhaling. Complete five to 10 reps for three sets twice per week.

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

Next up on this list of the best weight loss exercises is jump rope. Jumping rope is a simple yet highly effective exercise for weight loss. It's a full-body workout you can do almost anywhere, and research shows it torches calories while enhancing cardiovascular health. "Skipping burns massive calories and is a fun activity that you can build skill in to keep you motivated. It's easy to implement in between other exercises to create a HIIT or circuit training session," says MacPherson.

If you enjoy skipping, make it part of your morning routine and do it for 10 to 15 minutes daily.

Rock or indoor climbing builds strength and burns calories while providing a mental workout as you strategize your climbs. Stair climbing is another effective form of climbing if you're looking to lose weight. 6254a4d1642c605c54bf1cab17d50f1e

"Rock climbing and vertical climbers like the VersaClimber are excellent for weight loss and building physical fitness," says MacPherson. "They engage your entire body, building strength and muscle and providing a challenging, motivating cardio workout. Vertical climbers are also low-impact, so you can use them even if you have joint issues."

RELATED: 9 Best Chair Yoga Exercises for Belly Fat

Aim for getting in three 30 to 45-minute climbing sessions each week.

Walking is low-impact, suitable for all fitness levels, and can be easily incorporated into your daily routine. A regular walking habit can help you shed pounds and improve your overall health.

"Walking is so accessible, easy to recover from, you can do it for ages and not get tired. It has so many other benefits that support your overall health and weight loss, including stress reduction, improving sleep, boosting mood, and more," MacPherson explains.

Shoot for a brisk daily walk of 25 to 30 minutes.

Proper breathing techniques can help reduce stress and improve relaxation, indirectly supporting weight loss by reducing emotional eating and cravings. MacPherson says, "Breathwork is a fantastic weight loss activity when combined with resistance training exercises like squats and deadlifts and cardio activities like walking. It banishes stress, improves sleep and digestion, and helps you feel more positive about your life, which is always helpful when trying to lose weight."

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The 10 Best Weight-Loss Exercises, According to a Trainer - Eat This, Not That

Nov 19

Intermittent Fasting Is Safe and Effective for Diabetic Patients – Moneylife

Now even those afflicted by type-2 diabetes can safely lose weight and control their blood sugar levels with intermittent fasting or time-restricted eating, a new study has found.

Published in the journal JAMA Network Open, the study has discovered that participants, who ate only during an eight-hour window between noon and 8pm daily, actually lost more weight over six months than those who were instructed to reduce their calorie intake by 25%. Additionally, both groups had similar reductions in long-term blood sugar levels, as measured by a test of haemoglobin A1C, which shows blood sugar levels over the past three months.

For the study, researchers from the University of Illinois Chicago (UIC) enrolled 75 participants and split them into three separate groupsthose who followed the time-restricted eating rules, those who reduced calories and a control group. Over a period of six months, researchers monitored the participants weight, waist circumference, blood sugar levels and other health parameters.

Dr Krista Varady, a senior author of the study, said that participants in the time-restricted eating group had an easier time following the regime than those in the calorie-reducing group. Researchers believe this is partly because patients with diabetes are generally told to cut back on calories by their doctors as a first line of defence. It is likely that many of the participants had already tried and struggled with such form of dieting.

On the other hand, while participants in the time-restricted eating group were not instructed to reduce their calorie intake, they still ended up doing so by eating within a fixed window of time.

Our study shows that time-restricted eating might be an effective alternative to traditional dieting for people who cant do the traditional diet or are burned out on it. For many people trying to lose weight, counting time is easier than counting clarities, explained Dr Varady.

Researchers observed no serious adverse events during the six-month period of the study. Occurrences or hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar) did not differ between the diet groups and control groups.

Diabetes has become a global concern as growing number of people continue to be diagnosed with the disease. Researchers, therefore, consider finding more options for controlling weight and blood sugar levels for diabetes patients a crucial field of research.

In this particular study, just over half the participants were Black and another 40% were Hispanic. This is notable, according to the researchers, as diabetes is prevalent among such groups of people and having studies that document success of time-restricted eating for such groups is particularly useful.

While this study was comparatively small, Dr Varady believes that larger studies would soon follow. Their study, she says, acts as a proof of concept to show that time-restricted eating is safe for those with type-2 diabetes. However, readers are cautioned to consult their doctors before starting such a diet.

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Intermittent Fasting Is Safe and Effective for Diabetic Patients - Moneylife

Nov 19

Mum goes from size a 26 to size 10 by using her kids as gym weights – Yahoo Lifestyle UK

Cassie Morrison lost 7st by overhauling her diet and incorporating her children into at-home workouts. (Cassie Morrison/Caters) (Cassie Morrison/Caters)

A mum has shared the secrets to her weight loss success after safely reducing her calorie intake and using her children as weights for a home gym saw her lose 7st.

Cassie Morrison, 26, from Hull, put in consistent effort to transform her body, switching her diet and using her kids for easy and hard at-home workouts, which saw her incorporating squats, shoulder presses, planks and arm curling into her fitness routine.

The combination of lifting the children and a healthy diet, meant she saw her weight drop from 17st to 10st in a space of a two-year period and she now wears a dress size 10, from a size 26.

"Exercising with the kids helped me so much," she says of her home workouts. "I could never afford proper weights, but using my kids was the next best thing."

Morrison says she has always struggled with her weight, explaining that she believes she has always been bigger than average.

Although she says her diet and meal plan werent particularly bad, she estimates she consumed around 5,000 calories worth of snacks and junk food each day.

After seeing her weight creep up until she was wearing a dress size 26, Morrison says she struggled to look at herself in the mirror.

The turning point came on holiday when she found herself unable to have her photo taken without feeling embarrassed, and decided she was going to overhaul her diet and fitness regime.

Unable to afford to join a gym, Morrison decided to get creative with exercise, opting to involve her children Rubie, two and Broden, four, in her new routine, which she believes has been essential in her weight loss and muscle-building journey.

"My kids love that I include them in workouts," Morrison says. "They love to join in, so we do this a few times a week.

"We've been doing it since Rubie was 10 months old.

People underestimate how helpful coming up with unique workouts is and how much you can actually do at home," she adds.

"By doing everything at home, I was able to just go at my own pace, which was so helpful because there was no pressure to do things a certain way."

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As her fitness improved Morrison says she was able to increase her workouts, doing five-minute workouts on each area of the body as well as saving enough money to install a pole in her garage to teach herself pole fitness.

As well as working out at home, Morrison also overhauled her diet, introducing lean protein products into her meals and trying to stick to a reduced calorie intake of 1,500 a day, which is a 500-calorie deficit.

She was still able to enjoy sweet treats, such as chocolate and crisps, as long as it was within her daily 1,500 calories.

"I still try to eat as well as I can but its not the end of the world if Im not having a protein shake for breakfast every day because its still better than how I used to eat," she explains.

"I'd tried every diet in the book before, but sticking to a calorie deficit and taking up an exercise routine really seemed to work for me."

As well as seeing her body transform, the weight loss has had other benefits for Morrison.

"When I was bigger, I couldnt even walk to my parents house without feeling like I couldnt breathe and having heart palpitations, which wasnt any way to live," she explains.

"The only thing I want to do next is tone up and build some muscle, just to feel good about myself completely.

"The kids will definitely still be used as weights to get me there!"

Calories are a measure of the amount of energy in an item of food or drink. You will see the number of calories in an item listed on the packaging as kcal.

When we eat and drink more calories than we use, our bodies store the excess as body fat. If this continues over time, we may put on weight.

The NHS says knowing the calorie content of food and drink can make it easier to keep track of our daily intake.

However, counting calories is not the only way to change how you eat. Simple things like adjusting portion sizes and making sure your meals are made up of the right types of food can also make a big difference and help with weight loss.

The recommended daily calorie intake for the average person is:

2,500kcal for men

2,000kcal for women

When trying to lose weight, the NHS says the average person should aim to reduce their daily calorie intake by about 600kcal.

That means reducing calories from the recommended daily allowance to:

1,900kcal for men

1,400kcal for women

This works out as a reduction of around a quarter (24%) for men and around a third (30%) for women.

In order to lose weight we need to be in a calorie deficit, which according to Dr Suhail Hussain, personal physician and private home visiting GP, is best done through a combination of looking at what we eat and incorporating a sensible degree of activity into our daily lives.

"For example 10,000 steps daily will burn around 350 calories," he explains. "You can then look at what you are eating.

"It is important to make sure you still consume (a) enough calories to sustain your basal metabolism and (b) not skimp on essential macronutrients, especially protein."

One way to do this, he says, is to substitute food with empty calories with more nutritious alternatives.

"A freshly cooked steak, for example, will be far better for you than a take out pizza. They may contain the same amount of calories but the steak will have a large amount of protein, less oil and fat and likely taste far better."

Substituting sugary snacks (chocolates and biscuits etc) for healthy ones (apples, pears, oranges etc) will also be an easy win and provide essential vitamins and minerals, also important for good health.

"One super simple method is to cut out/drastically reduce alcohol this is pure calories with no benefit e.g. one glass of wine = 159 calories (16 min run) or equivalent to cheeseburger."

But Dr Hussain says there is no "easy fix" to weight loss.

"It boils down to a slow, steady, concerted effort based on sensible, practical measures. And it is always worthwhile seeking the advice of a doctor."

Additional reporting Caters.

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Mum goes from size a 26 to size 10 by using her kids as gym weights - Yahoo Lifestyle UK

Nov 19

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