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Sep 2

5 Healthy breakfast options to help you lose weight – Firstpost

Poha has low calorie count and is also easy to digest along with being a great probiotic

Representational image of Poha dish. Wikipedia

What we eat truly has a great impact on our body weight. And, losing those extra kilos is definitely not an easy task.

However, breakfast is an important element of our entire weight loss journey. One reason is that it helps to start the day on a healthy note, motivating us to keep up the momentum.

Wondering if this is difficult?

Well, not for us as Indians as we all know India as a nation offers varied, and delicious cuisines. The fact that some of these can easily be termed as healthy breakfast options makes our weight loss journey a lot more easier. Low in calories and high in fiber is a combination that could be tried as you plan your diet.

In the world of healthy eating, fat is generally considered to be unhealthy. It is a general belief that consuming fat not only leads to weight gain but also leads to a number of diseases. So minimising fat consumption is a must if you really want to lose weight.

Here are some of the breakfast options that you should surely consider as you pledge to lose weight:

Poha: Poha has low calorie count and is also easy to digest along with being a great probiotic. Poha helps to achieve a healthy gut, which ensures that there is no unnecessary weight gain.

Yogurt: Creamy, delicious and satisfying, yogurt is an excellent addition to a weight loss diet. In particular, Greek yogurt consists of a high chunk of protein in every serving, making it a good option for losing weight.

Kiwis: High in vitamin C, vitamin K and potassium, the nutrient profile of Kiwis is very good. They are high in fibre too. Kiwis are believed to contain a particular type of fiber called pectin, which is believed to enhance the feelings of fullness and thus aids in weight loss.

Dalia: Dalia is an Indian superfood that is high in fibre. You may make it sweet and salty, according to your choice. But when consuming it to lose weight, its best to cook Dalia with vegetables.

Banana: High in fibre and low in calories, bananas are a great alternative to sugary meals that are high in calories. Having it in the morning can help you curb your cravings.

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5 Healthy breakfast options to help you lose weight - Firstpost

Sep 2

6 Unhealthy Workout Myths You Need To Stop Believing, Expert Says Eat This Not That – Eat This, Not That

It's so easy to get caught up listening to what may or may not work for other individuals at the gym. But we spoke to an expert and are here today with some facts that you can listen to and learn from, along with the worst workout myths you need to stop believing right now.

We chatted with Dr. Mike Bohl, the Director of Medical Content & Education at Ro and a certified personal trainer, who reviews some of the most common myths when it comes to working out, and are here to set things straight. Dr. Bohl points out, "There are many different ways to work out, depending on your goals. Common goals include building muscle, losing weight, maintaining a baseline level of functionality, perfecting a specific type of athletic performance, and more. The best workout for you may not be the best workout for somebody else if you each have different goals."

Whether you're here to learn about burning fat or building a six-pack, we're going to share some interesting facts and bust some myths. Before we begin, let's stress that the most important component of working out is to identify what works best for you, and you should never hesitate to discuss any concerns or confusion with a personal trainer. In the meantime, read on to learn some interesting facts and unhealthy workout myths.

Many individuals are believers in spot training, which is the ability to focus your weight loss on one or more specific parts of your body, and this is one of the super common workout myths. Dr. Bohl provides an example, saying, "[Some people think that] doing an arm workout will decrease arm fat, or doing crunches will decrease belly fat. But the way the body burns fat and turns it into energy doesn't work this way." He adds, "When you work out and burn calories, you lose fat from everywherenot just from the fat that's closest to the muscles you used."

Related: Fitness Mistakes at 50 That Prevent You From Losing Weight, Says Trainer

Many cardio machines have a setting dubbed the "fat-burning zone," which typically correlates to your heart rate range. Many individuals think that staying within this "fat-burning zone" is the most productive way to drop excess weight (and that losing weight is not as efficient when going higher than this zone). Dr. Bohl sets things straight, revealing, "It is true that lower-intensity workouts burn a higher relative percentage of fat than higher-intensity workouts (higher-intensity workouts burn a higher percentage of carbohydrates). But when it comes to the total number of calories burned over a period of time, you still burn more fat calories when working out at higher intensities." Lesson learned!

Okay, sit-ups and crunches can definitely help sculpt and tone your ab muscles, but a six-pack? Well, Dr. Bohl says that has more to do with the percentage of body fat you have. He explains, "While a good ab workout doesn't hurt, it's dieting and losing the layer of fat that sits over the abdominal muscles that are the best ways to get visible abs."

Related: The Worst Wellness Myths To Stop Believing Right Now, Says Expert

It's no secret that sticking with a regular workout is an excellent way to stay fit, avoid disease, enhance cardiovascular health, and torch more calories. But Dr. Bohl points out, "When it comes to weight loss, the biggest impact actually has to do with your diet rather than how much you exercise." He adds, "Exercising does contribute to weight loss (and having more muscle mass also burns more calories), but being mindful of how many calories you're consuming matters more."6254a4d1642c605c54bf1cab17d50f1e

It's important to know that there are many different ways to estimate your body composition. For instance, Dr. Bohl says you can try a body fat scale, which runs "an electric current through your body"; skinfold calipers, which pinch the skin in different parts of your body; hydrostatic weighing, which is a method of being weighed while you're underwater; and take circumference measurements of various parts of your body.

Dr. Bohl informs us, "Measuring body mass index (BMI) is one of the most popular. The benefit of using BMI to estimate body composition is that it's easyBMI is calculated as a person's weight in kilograms divided by their height in meters squared." He adds, "BMI is also used in the medical field to determine whether somebody is underweight, healthy weight, overweight, or has obesity. But while BMI is perhaps the easiest way to estimate body composition, it isn't necessarily the most accurate. For example, BMI can't distinguish between weight that comes from muscle or weight that comes from fat. So somebody who is very muscular may have a high BMI even though they actually have a low body fat percentage."

The last of the workout myths has to do with static stretching. It's a fact that stretching is an important part of fitness. Stretching it out can better your range of motion, posture, and overall performance. But Dr. Bohl explains that there are different kinds of stretching. He says, "Static stretchingthe type of stretching you do when you move into a position and hold it for at least 30 secondsisn't actually the type of stretching that people should do before working out. Instead, before working out, people should do dynamic stretching. Dynamic stretches are active movements that put muscles through their ranges of motion and get them ready for a workout. It's after a workout, during the cool-down period, that static stretching can be beneficial for the body and reset the muscles."

Alexa Mellardo

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6 Unhealthy Workout Myths You Need To Stop Believing, Expert Says Eat This Not That - Eat This, Not That

Sep 2

Looking For A Permanent Solution To Lose Weight? Follow These Easy And Simple Tips By Nutritionist Nicky Sagar – Outlook India

Getting into that dream shape is what we all desire. Workouts, strict diets, giving up on food- we try every possible means to be fit and healthy. Although these methods help to shed off some extra kilos, the unwanted weight comes back again.

But all we need is a permanent solution for our weight loss, be on track and be the healthiest version of ourselves. So, if you are looking for a permanent solution to this recurring problem, follow nutritionist Nicky Sagars easy and simple tips. Her effective and easy-to-follow tips have been favorites among her followers. Nicky Sagar strongly focuses on setting realistic goals for weight loss and also providing solutions that are practical and can fetch long-lasting effects.

Here are Nicky Sagars amazing tips to lose weight permanently

1. Be consistent

Being consistent with your diets and workout sessions are of utmost importance when it comes to losing weight permanently. Most of us lose track or feel demotivated after one or two months. Hence, the weight comes back easily. Choose workouts and diets that you can follow that are practical. Also, every day working out for 30-40 minutes is better than doing a rigorous 2-hour workout for just a week. Always choose consistency over quick results and you will see how weight maintenance becomes a cakewalk.

2. Focus on mindful eating

If you feel that you have done an hour-long session of Zumba and now you can munch on your favorite snack, then you are far away from your dream shape. Ensure to focus on mindful eating that can help you become fit and healthy. Also, since nutrition plays a huge role in weight loss, it is very important to eat a balanced diet. Avoid highly processed food that contains a high amount of sugar and saturated fat, packaged foods like chips, and frozen foods. Opt for homemade foods which are high in protein and low in calories.

3. Walk your way

Walking can be one of the best physical activities that have a huge positive impact on weight loss. Even if you are unable to devote time to a workout session, a 30-minute walk can be extremely effective in managing and maintaining your body weight. Go for a walk in the morning or in the evening, park your car a little bit far and walk that way, opt for walking while going to a grocery store, etc. Try to include walking in your everyday activity and you will be amazed to see the results.

4. Say no to snacks

Snacking throughout the day is really harmful to your weight. Try to avoid fried snacks as much as possible. Snacking after dinner is the most dangerous as it quickly adds body weight. Keep cashew, almonds, dates, or fruits like apples, or oranges with you, and if you feel a bit hungry munch on them instead of biscuits, chocolates, or chips.

5. Early morning detox

Start your day with a detox drink to see great results in your weight loss journey. Also, ditch tea or coffee first in the morning as they can alter your alkaline balance in the stomach and cause acidity. Drink a plain glass of water, followed by fruit, or drink some lukewarm water mixed with honey and lemon. They help to release toxins from your body and aids in permanent weight loss.

So, what are you waiting for? Its time to stop worrying and include these superb easy and simple tips by Nutritionist Nicky Sagar to lose weight permanently.


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Looking For A Permanent Solution To Lose Weight? Follow These Easy And Simple Tips By Nutritionist Nicky Sagar - Outlook India

Sep 2

How Walking Helped Me Stay in Shape and Live a Healthier Life – Prevention Magazine

After giving birth to my daughter and becoming a mother in 2015, walking became somewhat of a staple for me. I began simply walking with her in the stroller and it led to something so much largeran entire shift in my lifestyle for the better. Walking was my first step toward building a healthy life Im proud of.

Walking makes me feel better in lots of ways: It helps me decompress after a long day and its a great way to get in some physical activity: You dont even realize that you are technically working out, but you are definitely getting physical benefits from it, and its probably one of the easiest things that anyone can do.

Feeling inspired to start walking? Register for our free virtual 5K walk on Saturday, October 1, 2022 and become a part of a community of thousands of walkers! Have your own walking story? Wed love to hear it! Tell us here for a chance to win a Nathan gift card.

After I began walking with my daughter back in 2015, I thought to myself: You know what, I want to go out and start running. And so I started running with her. I noticed a lot of physical changes in myself and was already losing weight from walking, which really inspired me to try running to kick it up a notch. For the last few years Ive been running more and more, and now I do more of a run-walk. So, Ill run for a certain amount of time, followed by walking. That method balances out well because it allows me to catch my breath, but then also lets me push myself, too. Im even running marathons!

Just as walking led to running, it also led to me to take charge of my health in other ways. I began weightlifting, which I really enjoy, and Im also working on my nutrition to improve my blood work. I struggle with my iron levels, which I think is common for a lot of female athletes, and I also struggle with my cholesterol.

Thankfully Ive been working with a nutritionist to improve my bloodwork by figuring out which foods to eat. Now, I eat a lot more fruits and vegetables, really focusing on dark, leafy greens, and avoiding processed foods. I wont lie and say I dont eat foods that are bad for you, but I do limit those more and more, and try to eat more of the good stuff. And its helped a lot. I focus on hydration, too, and swear by the Nathan Sports hydration packsI got my first one because of the cute color, but its really comfortable and now Im a Nathan ambassador. I love their other products now too!

Sometimes there are days where Im not the most motivated. On those days what helps me is knowing that I always feel so much better after I go out for a walk or a run. And Im grateful that I get to do it. And Im always grateful that I went out there and finished it.

My daughter is 7 years old now, and I have a 5-year-old too, and I want to show my kids forms of exercise that make me feel good, versus trying to over-complicate things. The kids love when we go to the trackthey like to walk around and sometimes even have little races with one another.

Whatever my walks look like, Im always happy to get out and do it. Sometimes I walk with my dog for about a mile, and others I go for an hour-long walk to nearby trails, which helps me decompress and relax at the end of a long day. Walking in the evening is especially nice, whether Im alone with a podcast or my music, or if Im walking with my husband and chatting about our days.

Having people around like my husband who are so supportive is also something that keeps me going. I distinctly remember a walk with my husband where I was debating signing up for a marathon. I was feeling nervous and wondering how I would balance marathon training with my two kids going to school and myself going to school for marketing. We were just taking a walk and talking about all of that, and my husband told me to just go for it. He said that I could put my mind to anything, and if I really wanted it, I would do it. And that he would support me along the way.

Social media is also a really powerful tool for me, too. It helps motivate me and also helps keep me accountable. It creates this sense of community where we are all inspiring each otherit helps me a lot, and it feels good to know that my posts motivate others to get out there, too.

I am so glad that I started walking back in 2015 and that something so simple led to so many important, healthy habits that have changed my life for the better. Walking is something I am grateful for, and if there were any words of wisdom I would give to others looking to begin their walking journey, they would be: Just go out there and do it! Youll never know what you can do unless you try. So, just get out there and see how you feel afterwards. And if you enjoy that feeling, then keep doing it.

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How Walking Helped Me Stay in Shape and Live a Healthier Life - Prevention Magazine

Sep 2

Andy Ruiz: I’m Not Here To Lose Weight & Be Skinny It’s Not A Body Contest –

LOS ANGELES Andy Ruiz Jr. aims to weigh between 260 to 265 pounds when he steps on the scales to fight Luis Ortiz on Sept. 4 at the Arena in Los Angeles on FOX pay-per-view.

Nothing crazy, Ruiz told a group of reporters that included

I'm not here to lose so much weight. I'm trying to be fit and gain a little bit of muscle and not be too skinny. It's not a body contest. The main thing is to stay focused, stay prepared, and stay ready.

The rotund Ruiz (34-2, 22 KOs) has always had to answer questions about his weight ever since his career kicked off at 297 pounds in 2009. Ruiz has weighed as low as 246 for a fight.

When he shocked and stopped Anthony Joshua in their first fight in June 2019, Ruiz was 268 pounds. But by the December rematch later that year, Ruiz ballooned to 283 pounds and dropped the heavyweight titles to Joshua. Ruiz blamed his lack of conditioning as the main reason for the loss.

Ruiz will have his third head trainer in three fights as he prepares for Ortiz.

Coach Anthony Osuna has replaced Eddy Reynoso, who replaced Manny Robles.

I'm trying to do better than in my last fight [against Chris Areola in May 2021], said Ruiz. I wasn't really impressed by my performance. I need to work on more technique and boxing. I focused more on losing weight, and I think that affected me in the gym. I just have to do better.

For Ortiz, I have to be big. I have to be strong. Most importantly, I have to be conditioned and explosive. I can't underestimate him. He's big. He's strong. He moves around well.

Ruiz said he got a head start on training this time around by hitting the gym beginning in May. Hes looking to avoid ring rust after fighting once in 33 months.

Things could happen, you know. I've been fighting since 6 years old. This is the only job I've ever had in my life. That's why we had a long training camp so we can get ready for the fight. Muscle memory is going to kick in, said Ruiz. I have two trainers that are on me 100% all the time. All of the time is for me. It's kind of harder on me, but this is exactly what I need.

Being the type of fighter that I am, I love to do mitts. Without doing mitts, I feel off. I like to throw combinations and be explosive. We've been doing mitts almost every single day. It's a blessing to have When I was with Eddy, [Osuna] was still there helping us out. He has a good relationship with Eddy as well. Osuna is helping my other fighters as well I told him that I was going to bring him to help me do the mitts. This is what I need to do all the tools that I didn't do in my last camp.

Ruiz is also not closing the door on a reunion with Reynoso.

Me and Eddy have a great relationship with Canelo Alvarez as well. But they understand. Canelo has a tough fight under his belt as well [against Gennadiy Golovkin on Sept. 17]. We both needed our fair time. There's nothing bad going on between us.

Ruiz said having his own gym in San Diego has allowed him to train better under his own preferred terms and schedule.

I learned discipline and me having to work hard, especially, said Ruiz. "I feel once you do that, you become more disciplined. It becomes more of a habit. It's more motivating.

Manouk Akopyan is a sports journalist, writer and broadcast reporter. Hes also a member of the Boxing Writers Association of America and MMA Journalists Association. He can be reached on Twitter, Instagram, LinkedIn and YouTube at @ManoukAkopyan, via email at manouk[dot]akopyan[at] or on

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Andy Ruiz: I'm Not Here To Lose Weight & Be Skinny It's Not A Body Contest -

Sep 2

Role of Non-pharmacological Interventions and Weight Loss in the Management of Gastroesophageal Reflux Disease in Obese Individuals: A Systematic…

Various epidemiological studies have shown that the prevalence of gastroesophageal reflux disease (GERD) is increasing worldwide, and the major contributing factor to this trend is the rising prevalence of obesity. The worldwide estimated prevalence of GERD ranges from 15% to 25%. Western countries, including the United State of America, haveaGERD prevalence higher than in Asia, ranging from 10% to 30% [1,2]. Other than obesity,several environmental and lifestyle factors also contribute to this increasing trend, such as being overweight, smoking, and consumption of alcohol, caffeine, fat, and chocolate (these factors indirectly lead to obesity and overweight) [3].In addition, estrogen also has an important role in the development of GERD; one study suggested that pre-menopausal and women on hormone replacement therapy are noticed to have a higher incidence of GERD symptoms [4].Lifestyle modifications, including weight loss, elevation of the head ofbed, smoking cessation, and avoiding late evening meals, lead to the resolution of GERD symptoms[5].One ofthe previous cohortstudies concluded that, in obese individuals, having a low-carbohydrate diet results in the improvement of reflux symptoms[6].

Most of the studies have found a positive correlation between obesity and GERD. Obesity has been defined as having BMI >30 kg/m2 in most of these studies. Four previous cross-sectional studies confirmed a positive association between overweight or obesity and GERD symptoms in the US, UK, Norwegian, and Spanish populations. Two studies have shown a dose-response relationship[7]. The primary mechanism by which obesity promotes GERD isunclear;recent data suggests that obesity increases the intragastric pressure causing relaxation of the lower esophagealsphincter (LES)and reflux of gastroduodenalcontents causing the symptoms of heartburn,acid regurgitation, and eventually causing erosive esophagitis[8].Erosive esophagitis eventually causes Barrett's esophagus, thus increasing the risk of esophageal adenocarcinoma.Treatment of GERD includesconservative and medical therapies. Recent studies suggested that the long-term use of and proton pump inhibitors (PPIs) can cause several adverse effects.

A retrospective cohort study conducted by Bang and Park in 2018 concluded a positive association between a higher BMI and the development of GERD and erosive esophagitis. Conversely, this study also suggested that a decrease in the BMI can lead to the resolution of erosive esophagitis, and weight loss is a potentially effective treatment of GERD [3].Furthermore, it is noticed that in obese individuals, asymptomatic GERD is more common than symptomatic reflux disease[9].

Although many studies have shown that GERD is associated with obesity, not all studies have shown a positive association. For example, two extensive population-based studies from Sweden and Denmark found no association. Researchers assumed that the disparity in results might be due to the non-adjustment of confounding variables[7]. In addition, weight loss had an independent effect on reflux symptoms in an obese individual. Still,wecouldn't find sufficient data to suggest the positive impact of weight loss achieved through different methods, either with lifestyle modification or with surgical procedures (Roux-en-Y gastric bypass or vertical band gastroplasty), on GERD symptoms[10].Thissystematicreview aims to assess non-pharmacological interventions for GERD treatment and the impact of weight loss on GERD in obese patients.

Study Design andSearch Strategy

This systematic review was designed according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines to improve reporting of this review [11]. We thoroughly searched through the following databases: PubMed, PubMed Central (PMC), Science Direct, and Google Scholar, using suitable keywords and Medical Subject Headings (MeSH) terms to extract all the relevant articles. Weused the Boolean scheme and MeSH strategy to form keywords. The MeSH strategy used was (Obesity/diet therapy"[Mesh] OR Obesity/drug therapy"[Mesh] OR Obesity/prevention and control"[Mesh]) AND (Gastroesophageal Reflux/diet therapy"[Majr] OR Gastroesophageal Reflux/drug therapy"[Majr] OR Gastroesophageal Reflux/prevention and control"[Majr] OR Gastroesophageal Reflux/therapy"[Majr]). For other databases, we used the following keywords: Obesity, Obesity AND GERD, Weight loss AND GERD, Obesity AND weight loss AND GERD. We removed duplicates by carefully scrutinizing the titles, and subsequently, we excluded irrelevant articles by screening the titles and abstract.

Inclusion and Exclusion Criteria

In this review, we included articles published in the English language, focusing on the adult population (18-65 years) and papers relevant to the research question. We excluded papers focusing on pediatric and geriatric populations and unpublished and grey literature.

Data Extraction

After we did the quality assessment, data extraction from the eligible papers included in the study was done. Two researchers did data selection and extraction (first and second authors). We reviewed the study design, relevance to our inclusion and exclusion criteria, intervention used, and outcomes measured in the selected paper.

Quality Assessment of the Studies

We used the Joanna Briggs Institute(JBI) critical appraisal checklist for cross-sectional studies and the Newcastle-Ottawa assessment tool for other observational studies (case-control, cohort). In addition, weused the assessment of multiple systematic reviews(AMSTAR) tool for the quality appraisal of the systematic reviews.

A total of 5922 papers were found after the database search. After removing 3379 duplicates,2543 articles remained. Then screening was done through titles, and we removed 2477 articles because of irrelevance, leaving 66 articles. Next, we checked the availability of full-text articles and pulled 43 out of 66 because of the unavailability of full-text articles, and a total of 23 articles remained. Then critical appraisal was done using different quality assessment tools, and a total of eight articles were found eligible to be included in our study after quality assessment.Out of eight papers, five were cross-sectional studies, three cohort studies, and one was a systematic review. The complete PRISMA flow diagram is well explained in Figure 1 [11].

We set the cut-off for bias at 20% or less to be included in this study (Table 1).

Out of five cross-sectional studies, four concluded that obese and overweight individuals have an increased risk of GERD. Obesity causes disintegration of LES and reflux of acidic gastric content in the esophagus, increasing the risk of erosive esophagitis. One cross-sectional study investigated the benefits of weight loss on GERD symptoms. All three cohort studies reported that weight loss could lead to the resolution of GERD and erosive esophagitis in obese patients. One systematic review investigated the impact of lifestyle intervention on GERD symptoms. That review also reported several adverse effects of the long-term use of proton pump inhibitors. The study concluded that because of some complications and the high costof PPIs, lifestyle interventions, especially weight loss, should be used as first-line management for GERD in obese individuals.

The reflux of gastroduodenal contents from the stomach into the esophagus due to any anatomical defect at the gastroesophageal junction (GEJ) is defined as gastroesophageal reflux disease[12]. Over the last few decades, the prevalence of GERD has been increasing worldwide. Most of studies have found that this increase is due to the increase in the prevalence of obesity worldwide [10]. Obesity is an independent risk factor for developing GERD symptoms, and several studies have been conducted to find a positive association between BMI and GERD.Jacobsonet al. conducted a case-control study in 2006 and found that BMI is directly associated with GERD irrespective of whether the individual is with normal weight or overweight[16].Obesity has been associated with various comorbidities including diabetes mellitus and cardiovascular diseases; however, gastrointestinal disorders including GERD, gall stones and non-alcoholic fatty liver disease (NAFLD) are more frequent in obese individuals [17,18]. Miliet al. conducted a study in 2014 and concluded that NAFLD is associated with obesityand the main treatment option for NAFLD would be weight reduction and life style modification[19].


The intra-abdominal pressure theory states that obesity in general and abdominal obesity increase intragastric pressure that causes mechanical stress on the gastroesophageal junction, causing transient lower esophageal sphincter relaxation (TLOSR) and predisposition of the hiatus hernia, which further facilitates reflux. The dietary habit theory suggests that some nutritional habits may be the main reason for increasing the risk of obesity and eventually increasing GERD risk. Both approaches are based on assumptions [13]. Hiatus hernia in obese individuals causes disturbances in the integrity of GEJ, thus aggravating reflux [20]. Obesity may cause humoral changes such as changes in leptin and insulin levels and hormonal changes such as changes in estrogen levels, which indirectly cause GERD [7]. Not enough evidence supports these mechanisms, so further studies are required to explore them.

A study conducted by Wuet al. in 2007 concluded that abnormal relaxation of the lower esophageal sphincter (LOS) might cause obesity-related GERD [14]. In this study, patients were divided into three groups: obese (BMI >30 kg/m2), overweight (BMI 25-30), and average weight (BMI <25), according to the World Health Organization (WHO). During the postprandial period, esophageal manometry and pH monitoring were done using the standard method. It was noted that TLOSRrates were higher in obese and overweight subjects. It was speculated that obese patients tend to overeat, causing an increase in intragastric pressure and gastric distention, disrupting the integrity of the LOS and causing acid reflux. Esophageal manometry was done in obese individuals before bariatric surgery and most of the people were noted to have motility disorder; this could be another reason for GERD in overweight individuals [21].

Non-pharmacological Interventions

Although obesity is a significant independent risk factor for GERD, several other factors are also noted to play an essential role in GERD development. In a recent retrospective cohort study conducted by Bang and Park, it was stated that GERD is associated with some dietary habits, for example, late-night meals, consumption of alcohol, caffeine, chocolate, fat, and smoking [3]. The intake of citrus fruit is also noted toaggravatethe GERD symptoms [22]. Non-pharmacological interventions, including smoking cessation, avoiding late-night meals, reducing the consumption of alcohol and caffeine, and behavioral changes such as weight loss, can lead to the resolution of GERD symptoms [3,5]. Another study suggested that elevating the head of the bed in the supine position and lying on the left side helps to improve reflux symptoms [23]. Furthermore, regular physical activity was noted to have a positive effect on GERD symptoms [24,25].

Smoking Cessation

Most studies have shown a positive association between smoking and GERD symptoms. In a recent systematic review conducted by Ness-Jensen et al., it was revealed that smoking reduces the LOS pressure facilitating reflux [5]. Also, it causes decreased secretion of salivary bicarbonate, eventually decreasing acid buffering. Another study concluded that smoking cessation was associated with decreased reflux symptoms in normal weight individuals. However, in obese individuals, obesity was the leading cause of GERD, so smoking cessation didn't help much in that group [5].

Lifestyle Modification

Some studies showed a positive association between some dietary habits, lifestyle factors, and the development of GERD symptoms, but previous data supporting these facts are scarce. For example, a randomized controlled trial (RCT) conducted with a small sample size (only 15 patients) showed that the elevation of the head of the bed decreased the time for which lower esophageal pH was <4 [5]. Another RCT demonstrated that an increased dietary fat intake causes more time without heartburn symptoms. A systematic review has shown that a high fiber intake and moderate physical activity can reduce GERD symptoms [5]. Arecent cohort study suggested that adjusting meal size and timing, i.e., avoiding late-night meals, is reported to be helpful for the management of GERD [3]. Although physical activity helps to improve the symptoms, but vigorous exercise after a meal can worsenthe condition. Post-dinner walking is recommended to relieve the reflux and heartburn, but eating before exercise should be avoided [26].

Weight Loss as a Management of GERD

Many observational and experimental studies confirmed the association between a high BMI and GERD. A retrospective cohort study was conducted in 2018 to investigate whether a decreased BMI can resolve erosive esophagitis (EE) [3]. All the participants underwent upper GI endoscopyand EE was classified according to Los Angeles (LA) classification; the baseline BMI wasnoted and all patients were instructed to lose weight. During five-year follow-up periods, the EE resolution rate was higher in subjects who had a decrease in BMI >2 kg/m2;the researchers concluded that a significant weight loss is required for EE resolution because some of the patients who had a reduction in BMI <1 kg/m2 did not show any positive effects [3]. Weight loss reduces intragastric pressure and pressure on the gastroesophageal junction, thus reducing the reflux episodes [10]. An RCT of 17 patients reported normalization of the esophageal pH with weight loss in a follow-up period of four months.

A cross-sectional study conducted in 2006 suggested that weight loss is an effective treatment for GERD. Still, two other studies showed contradictory results, stating that a reduction in the BMI does not cause improvement in healing rates after proton pump inhibitor use [15]. Other than heartburn and acid regurgitation, some extraesophageal manifestations of GERD include cough, hoarseness, asthma, sore throat, sinusitis, and globus sensation. There is a significant and nonlinear relationship between a higher BMI and GERD with extraesophageal manifestations reported in a previous study conducted by Aslam et al. The study concluded that an increased BMI is significantly associated with esophageal acid exposure and these findings suggest the benefit of weight loss in the treatment of GERD [13].Fraser-Moodie et al. conducted a prospective cohort study in 2014 to assess an independent effect of weight loss on the improvement of GERD symptoms [12]. This study found that weight loss is the first line of management in treating GERD in overweight patients. Weight loss either achieved through lifestyle interventions or through bariatric surgery was noticed to have improvement in symptoms of GERD [27].

Individuals can use different strategies to lose weight, including physical activity, dietary modifications, and behavioral changes. Physical activity can include walking or some other exercises. In a prospective cohort study, overweight patients were followed for six months for weight loss. Weight loss was achieved through different conservative measures, such as increasing physical activity, some dietary modifications that reduced the daily calorie intake to 1200-1500 cal/day, and some behavioral changes, including goal-setting, self-monitoring, feedback, reinforcement, and social support. Most patients lost weight, and with a structured weight loss program, GERD symptoms were entirely resolved. In addition, a dose-response relationship was reported between weight loss and the resolution of GERD symptoms [10]. But not all obese patients in this study had a reduction in GERD symptoms after losing weight [5].

Why Is Weight Loss More Effective Than PPIs for GERD SymptomResolution in Obese Patients?

Treatment options for gastroesophageal reflux disease include conservative measures and medical treatment. Conservative measures, as already mentioned, include weight loss, if the patient is obese and overweight, the elevation of the bed head, avoiding late-night meals, and reducing the consumption of alcohol, fat, caffeine, and chocolate intake [3,5]. Medical treatment is commonly achieved through antacids, H2 receptor antagonists (H2RAs), and proton pump inhibitorsfor heartburn and acid regurgitation [28]. PPIs work by inhibiting the acid secretion from parietal cells. Additionally, if symptoms are non-responsive to medical treatment or complications havedeveloped, then surgical treatment is also recommended especially in the presence of hiatal hernia [29].

Initially, PPIs were mainly used for treating GERD symptoms, but recently, some studies suggested that the long-term use of proton pump inhibitors can cause some adverse effects. Now that awareness about the side effects of PPIs has increased, lifestyle modification is preferred. For example, withdrawal of PPIs induces reflux symptoms. Other adverse effects include hypergastrinemia and rebound acid secretion. In addition, due to increased gastric pH, the risk of enteric infection and community-acquired pneumonia is increased. There is also an increased risk of hip fractures because of malabsorption of calcium [5].

Another study suggested that obese individuals require a long-term use of H2RAs and antacids for heartburn and reflux symptoms, concluding that obese individual are not as responsive to medications for GERD. Lifestyle interventions, including weight loss and smoking cessation, having a low economic cost and no harmful side effects, should be preferred for GERD treatment. Although proton pump inhibitors positively impact the resolution of GERD symptoms and extensive data supports these positive results, very few RCTs and observational studies are available investigating the positive effects of lifestyle interventions on GERD.

Weight loss should be used as the first-line treatment for GERD in obese and overweight patients because of its low-cost effects, preventing complications of GERD, and improving the quality of life. It was estimated in a recent study that around 10 billion US dollars a year are spent on medical treatment of GERD, and that is considered a burden on the healthcare system [10]. However, there are a few limitations of our study. Extensive data is available reporting the positive association between obesity and GERD development, but studies suggesting the impact of weight loss on GERD are scarce. We could not find sufficient RCTs and observational studies suggesting that weight loss is an effective treatment for GERD.

Further studies, including clinical trials for evaluating the effect of weight loss on symptoms of reflux, are required. Two extensive studies reporting the impact of weight loss on GERD produced contradictory conclusions [15]. Another limitation is that our research does not apply to the pediatric and geriatric population; it is only limited to the adult population (18-65 years).

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Role of Non-pharmacological Interventions and Weight Loss in the Management of Gastroesophageal Reflux Disease in Obese Individuals: A Systematic...

Sep 2

Fatty Liver Disease and Diabetes: How Are They Related? – Healthline

Living with diabetes can increase the risk of various complications, including nonalcoholic fatty liver disease (NAFLD).

In this condition, excess fat builds up in the liver. Around 24% of people in the United States have NAFLD. But for adults who live with both obesity and type 2 diabetes, the estimates are greater than 70%.

This article will investigate the association between fatty liver disease and diabetes, whether one condition impacts the other, and how they can be managed effectively.

NAFLD is sometimes called fatty liver disease or hepatic steatosis. Its defined as the buildup of excess fat in the liver. As its name implies, heavy alcohol use does not cause this form of liver disease.

NAFLD is becoming more common in Western countries, especially in the United States. NAFLD is one of the most common forms of liver disease in the country.

Up to two-thirds of people with type 2 diabetes have NAFLD, according to the National Institute of Diabetes and Digestive and Kidney Diseases. With type 1 diabetes on the rise nationally, the rate of NAFLD is also expected to increase. Thats tied to the growing T1D incidence and the related risk factors for the following:

Some people who have NAFLD may develop nonalcoholic steatohepatitis (NASH). Its an aggressive form of NAFLD marked by inflammation as well as fat buildup in the liver.

NASH may progress to liver scarring and damage (cirrhosis) and liver failure, which can be life threatening.

The main cause of NAFLD in people with diabetes is overweight or obesity. Weight loss is one way to slow the progression or reverse the development of NAFLD.

Studies show that losing just 7% to 10% of your body weight is the best way to achieve sustained weight loss. You can do this through regular physical exercise and calorie restriction.

High fructose consumption is also associated with the development of NAFLD. Limiting or avoiding high-sugar foods and drinks, like processed foods and sodas, can also be helpful in preventing or slowing the progression of NAFLD.

NAFLD is also common in people with high blood pressure and cholesterol. If you have NAFLD and it has progressed to NASH, some studies have linked taking statins to improved liver function and reduced cardiovascular events. Research notes that those statin-related benefits are specific to people without any liver issues after 3 years.

Oftentimes, NAFLD has no symptoms until it has progressed to advanced stages (cirrhosis or liver failure).

Symptoms of advanced liver disease include:

If youre experiencing any of these symptoms and have risk factors for NAFLD, contact your doctor for further testing.

Risk factors for NAFLD include:

Having NAFLD may not affect your day-to-day at the beginning, but it can worsen over time. One contributing factor is having elevated blood glucose levels, like if you live with diabetes.

One 2021 study found that the average 3-month blood glucose levels of people with NAFLD determined their likelihood of having more severe cirrhosis, which can lead to liver failure.

A 2019 study found that NAFLD can lead to the overproduction of glucose, leading to insulin resistance and abnormal blood sugar levels. Over time, this can develop into prediabetes and type 2 diabetes.

In short, while NAFLD and diabetes dont cause each other, they can exacerbate each other and make both conditions harder to manage.

Theres no particular diet for managing both diabetes and NAFLD. Rather, one goal is to lose and manage weight to help slow the progression of both conditions.

One way you can manage your weight is by eating a balanced, nutritious diet. Whole foods are one way to do this. Consider adding more of these foods to your diet:

If you smoke or drink alcohol, its important to quit. Quitting smoking and drinking can be difficult, but you dont have to do it alone. Your doctor can help you create a quit plan that works for you and your needs.

Doctors also advise limiting or avoiding foods high in saturated fats and sugar, like:

There are no medications that can reverse NAFLD. But you can help slow its progression and, in some cases, reverse its damage with certain lifestyle strategies. These include:

Most healthcare professionals recommend losing 3% to 5% of your body weight to see results in the liver. However, its important to lose weight sustainably. Rapid weight loss may actually make NAFLD worse, so aim to lose no more than 1 to 2 pounds per week.

Your doctor can help you plan the healthiest and most sustainable weight loss options for you.

One 2014 pilot study out of Japan suggests taking a glucagon-like peptide-1 (GLP-1) analog can help weight loss if you have diabetes and NAFLD.

Researchers in a 2013 study pointed out that taking thiazolidinediones, a drug for type 2 diabetes, may be beneficial for people who also have NAFLD. These medications help reduce insulin resistance and may lead to weight loss.

According to a 2014 study, dipeptidyl peptidase-4 (DPP-4) inhibitors may be beneficial if you have NAFLD and type 2 diabetes because they can lead to:

Taking these steps in the beginning stages of NAFLD can prevent permanent damage to your liver.

NAFLD affects up to two-thirds of people with type 2 diabetes. NAFLD often does not have any symptoms in its beginning stages but can lead to liver failure when not treated.

Higher blood sugars can also make NAFLD more difficult to treat, and having NAFLD can increase blood sugars.

The best treatment for NAFLD is weight loss. Eating a balanced diet and getting more exercise into your daily routine can help you manage your weight.

You may also want to talk with your doctor about taking certain medications, such as GLP-1 analogs, thiazolidinediones, or dipeptidyl peptidase-4 (DPP-4) inhibitors, to help you lose weight and improve insulin sensitivity.

When not treated, NAFLD can lead to nonalcoholic steatohepatitis (NASH), an aggressive form of NAFLD. It may also progress to cirrhosis and liver failure, which can be life threatening.

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Fatty Liver Disease and Diabetes: How Are They Related? - Healthline

Sep 2

To lose weight, you are taking low-carb diet, so first know these 5 shocking truths – News Day Express

Low-Carbs Diet Eating it helps to control body weight, type 2 diabetes, and improve overall health. In such a situation, low-carb diets have gained tremendous popularity in the last few years. It is a weight loss diet that encourages people to limit their carb intake. However, with the rise in popularity, myths and concerns about low-carb diets persist. Particularly on the topics of getting enough nutrients and psychological well-being. Some believe that it is good for human health, while for others it is permanent and harmful. Let us know what is the truth.Low-carb diets are bad for your heart

According to a research, it is a widespread belief that a long-term low-carb diet can be bad for your heart health as it is high in cholesterol and fat. Following this diet for a long time may increase the level of cholesterol in your blood, which increases your risk of developing heart problems.

Low-carb diet is also known as no-carb diet. It is believed that people following a low-carb diet tend to reduce plant-based food, which leads to a lack of nutrients in the body. But this is not true, you can have lots of vegetables, berries, nuts and seeds without exceeding the limit of 50 grams of carbs per day. Eating 100-150 grams of carbs every day is still considered low-carb.

Athletes primarily eat high-carb diets, so its obvious to think that carb intake is important for physical performance. Low carb intake can hurt physical performance. However, these symptoms are temporary and over time the body learns to burn fat instead of carbs. Some studies also suggest that a low-carb diet is good for physical performance.

There are different types of low-carb diets, and not all low-carb diets need to be high in protein. A very low carb diet mostly consists of fat but if a person is following a low carb diet for weight loss, the protein intake should be moderate.

A fad diet refers to weight-loss diet trends that promise exaggerated results. But being quite unhealthy, it cannot be followed for a long time. However, over 20 scientific studies have shown low-carb diets to be quite effective in reducing unwanted fat from the body. In addition, it has been followed by people for decades and is quite effective when trying to lose weight.

Click here to read this article in English.

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.

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To lose weight, you are taking low-carb diet, so first know these 5 shocking truths - News Day Express

Jul 16

Yoga for weight Loss: best yoga poses to burn fat and tone Up – Women’s Health UK

When you think of doing yoga for weight loss (or more likely fat loss, if we're getting technical), do you wonder whether it'll actually work or not? Because, if you do, you're not alone. Most of the time when people want to change their body composition thoughts of resistance training, burpees and cardio workouts spring to mind, not... chair pose, right? (To be clear, those are good ways of losing body fat, just maybe not the right choice for you, if you're a Yogi.)

Well, don't dismiss doing yoga for weight loss just yet. If finding your flow and practicing yoga stretches is one of the ways you like to move, it could be a great way to lose weight well, too. There's more nuance to how best to go about it, as well as myriad other benefits well beyond body composition and body fat percentage.

So, we've called upon the experts to dish the details on how to hit your health goals in the most zen way possible and answer your most frequently asked questions. Winning.

Note: Many yogis would argue that if you're using yoga purely for weight loss you're not connecting with the true purpose of the movement - a spiritual practice founded on ancient Indian wisdom.

Short answer, yes. Regular movement and being in a nutrient-focused calorie deficit is the key to healthy weight loss and yoga can absolutely play a part in that. However, it's a much more holistic process than just calories in calories out: 'It creates a deeper awareness of your physical and mental state, linking the breath to the movement of the poses (asanas),' explains yoga teacher Alexandra Baldi, founder of Compass Chelsea.

'This deeper awareness creates mindfulness and a greater intuition with your body, two key factors essential for weight loss; whether it's making healthier eating choices or knowing when to pull back to prevent too much cortisol in the body, a serious detriment to weight loss,' she says.

And the science backs Baldi up: The stress hormone cortisol can be a major inhibitor to weight loss, as shown by a 2016 study of overweight women, published in the American Journal of Managed Care. The research showed that restorative sessions, or Yin yoga, can produce the same weight loss results over 12-weeks as other forms of yoga.

But how? Well, by lowering cortisol levels by regularly unwinding through a consistent yoga practice, the women were able to successfully lose body fat.

Keen to calm down? This 9-move relaxing yoga flow oughta do the trick. Read what happened when WH Health Editor Claudia Canavan took on her own yoga challenge.

When it comes to how frequently you need to be getting down to your yoga mat, we're taking our lead from Fi Clarke, head of yoga at FLY LDN, whose approach takes into account actual real life. Hallelujah.

'If you're on a mission to lose weight it's best to thinking holistically about your lifestyle that includes stress levels, diet, alcohol consumption and work-life balance. Your yoga practice should be considered as a way to switch off, connect with yourself and give you time to gain headspace and perspective. Once your nervous system is soothed and cortisol levels are low, your body is in a much better position to organically lose weight.'

That cortisol word again, hey. Seems our nervous systems have a huge role to play in healthy and sustainable weight loss. But, if you're already in a place where you feel ready to incorporate regular movement into your life, what's a good benchmark to aim for?

'My suggestion would be to practice between 3-5 times a week and within that, incorporate at least one restorative yoga practice,' says Clarke. 'Try to ensure you're taking daily walks to help stay mobile and to give you time around nature, as this will also positively affect your mindset and nervous system, too.'

However, and this is good to remember depending on what type of yoga you're practising, your body's ability to endure it regularly will be different.

For example, if power or rocket yoga is your jam, you might only be able to hack two or three classes a week due to the intense nature of the sessions. Yin yoga, on the other hand, depending on time restraints, you could probably do every single day without feeling strung out, sore or knackered.

'Stronger practices require a tremendous amount of body strength and enable you to stretch and move your body in ways that develop stronger and more defined muscles as well as causing fatigue,' Baldi explains. 'So, for more intense styles, like Ashtanga or Power Yoga which burn greater amounts of calories I recommend three to four times a week.'

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According to Baldi, focusing on dynamic practices such as Ashtanga and Power Vinyasa will help you burn calories efficiently as you work towards your healthy body composition goals.

'Ashtanga yoga is a dynamic and physically demanding practice that follows a set sequence of 26 poses designed to purify the body by generating heat,' she explains. 'Power Vinyasa Flow on the other hand is a fast-moving practice that creates deep internal heat whilst paying close attention to proper alignment with thoughtful and creative sequencing. The continuous aerobic flow and pace of the practice are what creates more calorie burn.'

According to Nike Master Trainer and yoga-extraordinaire, Leah Kim, sun salutations are the best place to begin as they're novice-friendly and stimulate the entire cardiovascular system. Brilliant.

'Sun Salutations are cycles of flowing postures, and you can increase the intensity and number of cycles to increase the physical challenge. Just make sure youre breathing as youre moving,' she advises.

As there are so many different types of yoga, there isn't anyone specifically who shouldn't practice yoga. However, there might be some mitigating factors that help you decide what's best for you and your body.

'If you're pregnant or have recently given birth, it's important to practice specific pre/post-natal yoga that ensure your body isn't in any compromising positions,' advises Clark. 'If you're returning from an injury or operation or you suffer from a condition that affects your blood pressure, it's important to take it slowly with any exercise as your body needs time to adjust, so something like Yin would be advisable over a more powerful practice.'

From the outside, it may seem to be mindful breathing and pigeon pose but you can make some serious yogi-strength gains too. Chaturanga a key sequence in Vinyasa builds upper body and core strength with frequent planks and press-up movements, while downward dog puts your shoulders to the test and chair pose sets your glutes on fire.

Maintain mind to muscle connection and move with intention to really ramp up the muscle strength.

Making some time for yourself amongst everything going on in your life could be just the break you and your mental health need. From being a space to release suppressed emotions, let go of the day or calm your nervous system and stress response down, the mental clarity found on your yoga mat could be the thing to keep you feeling stable amidst stormy seas.

'Practising breath and breath with movement will soothe your nervous system. We all seem to be in a state of hyperarousal, so, to function at our optimal, we need to balance the active state with rest yoga will help you to do that, says yoga teacher and founder of The Human Method, Nahid de Belgeonne.

'Yoga cultivates your awareness and studies have shown again and again that when you are fully engaged in something you are more likely to enjoy higher levels of contentment; it also helps you to reduce stress and increase your feelings of wellbeing and that leads to better sleep.'

So, to feel calmer, more in control, sleep better and more deeply, think about incorporating some daily zen into your life.

Yoga can help with mobility issues, lengthening and loosening fascia and allowing you to sink more deeply into movements than you've ever been able to before. Mobility improvements will depend on which style you choose to practice but, as Clarke recommends, try and switch up your vigorous flows with more calming styles too.

'A regular yoga practice will pull you out of your habitual posture, giving you a lean silhouette,' says de Belgeonne.

'It strengthens your muscles and keeps your joints healthy and mobile. It also pulls your internal organs, nerve system, lymph system and connective tissue into multi-dimensions to keep them resilient and efficient.' Whole-body health and all down to a little movement every day. We're into it.

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Yoga for weight Loss: best yoga poses to burn fat and tone Up - Women's Health UK

Jul 16

The #1 Best Berry for Weight Loss, Says Dietitian Eat This Not That – Eat This, Not That

Summer is the season of berriesand there are so many to choose from to sprinkle on your morning granola, snack on midday, mix into a filling smoothie, or add to a fruit crisp. These small fruits pack a serious health punch.

"Berries are one of the most nutritional dense fruits," says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. "They are loaded not only with vitamins, minerals, and antioxidants but also with fiber!"

And if you're on a weight loss journey, they're an important fruit to have in your fridge. That's because berries really beat all other fruits when it comes to dietary fiber content.

"Fiber is one essential nutrient you need to include more of in your diet when you are looking to lose weight," explains Ehsani. "Berries provide feelings of fullness, as fiber-rich foods are digested at a slower rate than foods lower in fiber. This can help you from overeating at meal times and prevent you from reaching for more snacks throughout the day as well."

She adds that foods rich in dietary fiber like berries provide a slow release of energy into your bloodstream over time, which keeps your blood sugar more stable.

"More balanced blood sugar prevents falls or dips, which is also important when trying to lose weight," says Ehsani.

With that in mind, Ehsani says that the best berry to keep on hand if you're trying to lose weight is raspberries.

One cup of raspberries contains 65 calories, 15 grams of carbohydrates, 8 grams of dietary fiber, 5 grams of sugar, and 1.5 grams of protein.

"The reason raspberries are so high in dietary fiber is because the berry actually is composed of mainly little seeds," says Ehsani. "One cup of raspberries contains 53% of your daily value of vitamin C, helping you support your immune system at the same time!"

She adds that most of the carbohydrates in raspberries are coming from the fiber, making them a naturally low carbohydrate food, which can assist when trying to lose weight. And since one cup of berries is under 100 calories per cup, they're also a healthy low-calorie option when you're trying to lose weight.

"Eating nutrient-dense, low-calorie foods like raspberries can be the perfect substitute when you're craving something sweet, but looking for it not to pack too many calories," adds Ehsani. "You can eat more of the low-calorie food in place of the higher-calorie ones."

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Looking for ways to add more raspberries into your diet? Ehsani suggests you can add berries to your smoothies, smoothie bowls, and on top of chia seed pudding or yogurt.

"Add it to your ice cream bowl, on top of your piece of toast or waffle in the morning, and add them into your bowl of muesli or cereal or oats," she says.

Plus, you can make your own high-fiber jam (using fresh or frozen).

"Just mash your raspberries and mix with chia seeds and let sit. You will see the jam thicken as it sits, which you can then swirl into yogurt, spread on top of toast instead of regular jelly or jam," says Ehsani. "Blend frozen raspberries along with a frozen banana, and it turns into a creamy soft-serve like healthy fruity soft-serve ice cream alternative."

You could even add them to savory dishes! "Add berries to your grain and bean bowl or add them on top of a kale or spinach salad," Ehsani recommends.

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The #1 Best Berry for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That

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