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Jan 5

Are you hoping to boost your health and mood with a resolution for 2021? – Brighton & Hove Independent

Each year we all make (and often break) our new years resolutions but determination and willpower will see success and getting off to a good start can spur us on to continue making healthier decisions.

Research carried out by the UKs leading weight-loss group, Slimming World, has shown great results on the scales in the first seven days set slimmers up for ultimate and long-term success.

The study into more than one million slimmers shows that the more weight you lose in your first week the more likely youll go on to succeed on your weight-loss journey in the longer term.

The research, which examined one of the largest ever datasets of slimming club members in the UK, found that those who lost more weight in their first seven days of joining a weight-loss group went on to lose more over three months, with the top 50 per cent of slimmers (based on their first weeks weight loss) losing an average of 5lbs within their first week.

These are the key findings from the survey which relates to 1.1 million Slimming World members who first joined group between January and December 2016. The study followed their progress for 12 months through to December 2017.

People who lost five pounds or more in their first week of attending a weight-loss group were four times more likely to lose 10 per cent of their body weight within three months

Almost twice as many men (45 per cent) as women (21 per cent) saw at least 5lbs weight-loss success in their first week

Age is no barrier to successful weight loss with half (52 per cent) of those aged 55 and over losing at least five per cent of their body weight in three months

Almost half (46 per cent) of those with a BMI of 30 and over lost five percent of their body weight by three months. A weight loss of five per cent or more is considered clinically significant and can lead to health benefits, such as improvements in blood pressure and cholesterol levels

Based on their first weeks weight-loss, the top 50 per cent of slimmers lost an average of 5lbs in that first week

Those who attend their weekly slimming club more regularly (at least 75 per cent of sessions) are thought to enjoy the greatest weight-loss success. Slimming World has continued to support slimmers throughout the pandemic via its app and Zoom meetings.

Dr Sarah-Elizabeth Bennett, Slimming Worlds senior research associate, says: Many factors influence whether or not a slimmer achieves their weight-loss goals.

This data shows us that one of the biggest predictors of success is a strong weight loss in the first week as those who lost five pounds or more in their first seven days were four times more likely to go on to lose ten per cent of their body weight within three months.

Significant weight losses are often associated with quick fix diets or restrictive, faddy plans, however we can see from our research that it is possible to see big results on the scales by following a healthy, balanced eating plan.

There are several key factors which influence a good first week an understanding of how to make changes that can work for you, a healthy eating plan thats easy to live with and a realisation youre not alone.

This year, Veganuary, which aims to get people taking part in a month-long plant-based diet, is encouraging those who want to save money on their groceries to take part.

Research suggests that people signing up to try vegan for January can save money on their grocery bill and spend less time cooking.

Findings from a new Kantar study commissioned by Veganuary show that, on average, plant-based meals eaten at home cost 40 per cent less than meat/fish-based meals and take one-third less time to prepare.

Data from Kantar showed vegan households spend eight per cent less per grocery trip, on average, than non-vegan households of a similar size.

Toni Vernelli, Veganuarys head of communications, said: The Covid pandemic has sparked a huge increase in people interested in trying a plant-based diet whether for their health or the health of our planet, but it has also sadly caused economic loss for many. This new study shows that people can protect their health, the planet and their pocket with a plant-based diet.

Alcohol is a part of many of our lives, especially over Christmas and new year. We use it for celebration, for comfort, to socialise, to wind down and to cope. Yet in the UK one person every hour dies as a result of alcohol. In excess, alcohol can cause mental health problems, liver disease, one of seven forms of cancer and economic difficulties.

Reducing our alcohol intake can give our sleep, mood an energy levels a boost which is why Alcohol Change UK runs Dry January every year. Some people use it as an opportunity to raise money for charity.

Tier Four restrictions have seen gyms and leisure centres across Sussex close but a simple You Tube give you a range of free workouts for all abilities. There is nothing to stop you heading outdoors locally for a walk or run. There was a boom in popularity of the NHS Couch to 5K during the first national lockdown, which saw downloads double.

If you are new to exercise, start gradually to avoid over doing it and listen to your body. You are most likely to stick to an activity or sport you enjoy, so prioritise pleasure over performance and remember the importance of rest days as they help your body recover and become stronger.

Start as you mean to go on with a thorough warm up targeting all the major joints and try a variety of different exercises, from a brisk walk one day, to yoga the next day. Not only will this help to share the load across your joints and muscles, it will also keep you engaged and interested for longer. Making sure the activity doesnt become a chore is key to fitness success.

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Are you hoping to boost your health and mood with a resolution for 2021? - Brighton & Hove Independent


Jan 5

‘The Optavia Diet Totally Changed How I Think About My MealsAnd I Lost 55 Pounds’ – Yahoo Lifestyle

Photo credit: Lynnette Grimaud

From Women's Health

My name is Lynnette Grimaud (@iamnettyyy), and I am 33 years old. I am from Edison, New Jersey, and I am a contracts and proposals manager. I wanted to be the healthiest I could be for my son, so I tried the Optavia diet and changed how I think about food.

I always felt like the bigger girl in class growing up and I constantly struggled with overeating. I was raised by a single mother, and I had to eat whatever food was affordable for me and my siblings, which usually wasnt very nutritious. I didnt always feel worthy of being loved or acceptedand it was mostly because of how much I didnt like the way I looked. For years it was drilled in my head: "Lose weight!" Being raised in a Hispanic household, weight was a cultural focus at every major holiday function for me.

As I got older, food became my comfort. It made me feel good. However, I was so embarrassed about my eating habits that I would "sneak-eat" meals. I would go to Wendys and get a number-six with a lemonade, and a double stack on the side with cheese. And lets not forget a five-piece chicken nugget with a double chocolate chip cookie.

At the age of 25, I became pregnant and a single mom myself. I fell into a depressive state. So many changes were happening with my body, and life wasnt what I thought it would be. The eating habits from my pregnancy trickled into the postpartum period, and I got bigger and bigger over time. I dealt with my sadness through food again.

I also think back to February 2019, when I went to a close friends wedding. I didnt want to be photographed, but they caught me in a candid moment. When the picture was published, I was in so much shock by how big I looked. I could not believe that was me. It was time for me to take back control.

My godmother reached out to me and told me about a weight-loss program called Optavia. She had become a coach through the company and really wanted me to sign up to try the meal plan. I was skeptical at first, but decided to give it a try for a monthand I lost 15 pounds. I was loving it.

Story continues

Optavia is essentially a diet program that ships prepackaged mini-meals and snacks straight to your door. (It costs money, FYI!) It's designed to be low in carbs and calories, and you also eat lean meats and veggies as part of your meals. The meals are called fuelings, and the plan changed my entire perspective on food. I now view foods as fuelings! With Optavia, its convenient and simple to grab and go and not have to worry about what to eat. Overall, I try to eat a lot of veggies and lean protein.

I started to feel healthier, more confident, less bloated, and had more energy on a regular basis. I even sleep better and, all around, dont drag like I used to. My blood sugar levels are balanced and my blood pressure is in a healthy place. This was major for me, considering diabetes and high blood pressure run in my family.

Breakfast: Egg whites with onions, peppers, spinach, and half a cup of oatmeal.

Lunch: Half of a sweet potato with ground turkey.

Dinner: Lean meat and greens.

Snacks: Optavia Decadent Brownie or their Cinnamon Cheesecake Swirl. Their Crisp Bar fuelings are good too. When I am out and about, I make sure to take those with me.

Dessert: I typically save dessert when I go out to dinner every once in a while.

I wanted to start feeling stronger and more fit, so I started going to cycling classes and Zumba (I love to dance!). I created my own Zumba playlist and would dance for cardio for one hour, five days a week. Then I also added in 45 minutes of resistance training for my muscle growth.

At first it was tedious getting into the habit of working out, but I enjoyed the stress relief and sense of accomplishment after I was done. I felt my body was thankful that I took the time to work through weakness!

I changed my mindset and learned to be patient with myself. I had to really understand that time was going to pass regardless, and I had to stop putting hard stop dates on myself. I would feel so disappointed if I didnt meet the deadline I set. So, I changed my way of thinking and started speaking positively on a regular basis. I started telling myself I loved what I saw in the mirror and truly accepted myself.

I made my journey public for others to follow. I decided that I wanted to help women who struggle with the same things, so I became an Optavia health coach myself and developed my Instagram page to invite people on my health journey. This platform is made to encourage, motivate, and empowerand it keeps me accountable too.

I started making the gym a priority. I am working toward my fitness goals because it helps keep me motivated and sane during trying times we are having. It has been a vital part of my journey because I am able to see the differences in myself as well as the differences in those who are watching me. I love being that motivation.

I want women to know it wasnt easy, but it definitely is possible. You always hear that consistency and discipline are key. And this is true, but be patient with yourself and your individual process. The reason so many people fall off of their healthy eating is because they want the results yesterday. Start by taking small steps that lead to long term results.

Drink plenty of water, substitute donuts for fruit bowls, and shift that state of mind from can't to can. I am so glad I went through this journey because my strength was shown when I finally came out of the dark place and was able to smile confidently and say, Yeah, I did that!

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'The Optavia Diet Totally Changed How I Think About My MealsAnd I Lost 55 Pounds' - Yahoo Lifestyle


Dec 31

6 foods that boost your metabolism and may help you lose weight – Insider – INSIDER

Losing weight isn't just about what you don't put in your body. In fact, the foods that you eat may help your body burn calories. If your doctor says that losing weight may benefit your health, then you may want to find ways to speed up your metabolism.

One way to boost your metabolism is by making changes to your diet and consuming foods that are proven to positively affect metabolism. Though eating these foods alone won't make or break your weight loss journey, they may be able to help you shed pounds.

Here are six foods and drinks that can help boost your metabolism.

The metabolism-boosting properties of chili peppers are due to a compound called capsaicin, says Zhaoping Li, MD, PhD, a professor of medicine at the UCLA David Geffen School of Medicine and director of the Center for Human Nutrition. This compound is also what's responsible for giving chili peppers their spicy flavor.

A 2017 review reported that capsaicin activates the TRPV1 receptor, which is involved in metabolism and body weight, by being involved in energy homeostasis and energy expenditure.

As an added bonus, chili peppers may also suppress appetite, which is useful in weight loss. A small 2014 study found that consuming a dose of capsaicin with every meal resulted in greater satiety, or feelings of fullness.

How to add it to your diet: Li suggests adding chili to your vegetable and meat dishes to reap the benefits. If you don't like spicy food, you can opt for capsaicin supplements.

Coffee and caffeine are associated with weight loss and may assist in weight loss maintenance by increasing metabolic rate and decreasing appetite. Li says caffeine increases dopamine and noradrenaline, two neurotransmitters that may increase metabolism

"A moderate consumption of coffee may have some beneficial effects on weight loss and calorie intake," says Roberta Anding, RD, registered dietitian at Baylor College of Medicine.

For example, a 2020 study found that drinking four cups of coffee a day was associated with a modest loss of fat mass.

How to add it to your diet: Li says drinking black coffee is the best way to get metabolic benefits.

If you don't like coffee, Li says that a great alternative is tea, since it still has the caffeine content, although less caffeine than coffee. A 2016 study found that people who maintain weight loss reported consuming significantly more caffeinated beverages. Additionally, a small 2012 study found that green tea specifically was able to boost resting metabolic rate in overweight and obese women.

Plus, different kinds of tea such as green tea contain compounds called catechins which are believed to boost metabolism, as well.

How to add it to your diet: Consume your tea without anything added to it for the best results.

Ginger has various properties involving weight management. Anding says ginger contains compounds called shogaols which have been shown to have anti-inflammatory and weight loss properties. Li adds that ginger intake has been reported to improve metabolic profiles through increased insulin receptors, elevated pancreatic beta cells' functions, and modifying the adipokines concentrations. Additionally, ginger can help you lose weight by stimulating digestion, decreasing inflammation, and suppressing appetite.

A small 2012 study showed that drinking hot water with two grams of ginger powder dissolved in it was associated with lower hunger and greater feelings of fullness.

How to add it to your diet: Make ginger tea or add ginger to meat or vegetable dishes, says Li. Additionally, Anding says you can take ginger supplements.

Anding says dietary protein promotes satiety, or a sense of fullness. Additionally, she says it takes more energy to metabolize protein, so there is an increase in metabolic rate when you consume high-protein foods.

This is known as the thermic effect of food (TEF), or diet-induced thermogenesis (DIT). A 2014 study noted that DIT produced by protein results in a 15% to 30% increase in metabolic rate.

How to add it to your diet: Incorporate high-protein foods like meats into your meals throughout the day.

Legumes which are a family of plants that includes chickpeas, soybeans, and lentils are great for boosting metabolism since they are very high in protein. In addition to the metabolism boost caused by the protein, Anding says legumes can also help to promote fullness, since they are high in fiber.

A small 2009 study found that obese men who ate a high-protein diet or a legume diet were more likely to lose weight than people on a control diet.

How to add it to your diet: Li recommends consuming legumes as your protein and starch source in your meal. Don't consume legumes with more starch if you're looking to lose weight. She suggests a meal of legumes cooked with spices along with lean meat.

While these foods and drinks may help boost your metabolism, it's important that you make further changes if you want to lose weight effectively.

"Body fat loss is a complex process and most of the compounds or foods associated with an increase in metabolic rate and increased protein and water intake need to be part of an overall calorically restricted meal plan," says Anding.

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6 foods that boost your metabolism and may help you lose weight - Insider - INSIDER


Dec 31

Dinner Habits That Help You Lose Weight | Eat This Not That – Eat This, Not That

Dinner is the big finale of any day's eating and, in a lot of ways, it's the meal that defines us. The people we share dinner with are the people who matter most to us; the places we eat are the places that we most relate to. Dinner puts your whole day's food experience into perspective.

And for most Americans, dinner is where the majority of our protein is found. An egg squeezed between two English muffin halves or a few shavings of turkey stuffed into a sandwich isn't the same as a nice pot roast, a juicy burger, or a chicken dinner. In fact, the average American gets three times as much protein at dinner as he or she does at breakfast.

But that's a mistake. Eating protein throughout the day, rather than as a centerpiece for dinner, is better for keeping your muscles strong, according to a 2014 study in The Journal of Nutrition. The researchers found that a moderate amount of protein three times a day was more effective at stimulating muscle protein synthesis (i.e., the process of building lean, fat-burning muscle tissue) than relying on the evening meal for the majority of your meat.

What that means for you is that dinner shouldn't look like a hunk of meat with some starch on the sideyour best approach is to keep your plate balanced more toward the vegetable arena. For more concrete tips, we put together this list of healthy dinner habits that will help you lose weight. Read on, and for more on healthy eating, don't miss 15 Underrated Weight Loss Tips That Actually Work.

Ever get home late from the office, feeling pretty bedraggled and ready for bed, but you force yourself to eat dinner anyway? Don't do that. If you're not in the mood for your final meal, it's better to simply hit the hay and enjoy a nice breakfast the next day, according to a report from the Journal of the Association for Consumer Research. In a study of forty-five undergrads, researchers found that people who were moderately hungry before a meal tended to have lower blood glucose levels after eating than those who weren't particularly hungry before they ate.

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If you've just sped through a stressful day at work, don't speed home. Stop at the playground and kick a ball with some kids, or swing by an art gallery, or meet a friend for tea. Prep yourself for dinner by finding a way to blow off the tensions of the day. Failing to let go of your work stress could lead to chronically elevated cortisol levels, causing sleep and immunity problems, blood-sugar abnormalities, and weight gain. If you feel like you tend to overeat when you're stressed, it might be worth reading about these 9 Ways to Stop Stress Eating, According to Experts.

Chefs often add fat and salt to make meals taste betterbut these ingredients aren't necessarily something they advertise on the menu. Since you've already taken such care to choose a dinner that sounds healthy, take the extra step, and ask your server if there is any cream or butter in your dish. If there is, ask for your veggies and meats to be cooked dry and have sauces come on the side so you control how much ends up on your plate. No matter what kind of restaurant you're dining at, you can save up to 1,000 calories at each meal by making this simple request.

A frozen margarita may sound refreshing, but most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high-fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waistline. Instead, choose a cocktail made with club soda and lime, or stick with nutrient-packed red wine.

Related:This is How Much Wine is Safe to Drink Per Day

That doesn't mean soaking your potatoes in gravy. A wet carb is one that naturally has a lot of water in itstuff like cucumbers, tomatoes, salad greens, and asparagus. Dry carbs, like bread, French fries, and pasta, require your body to give up water in order to digest them. Wet carbs, on the other hand, allow you to stay adequately hydrated overnight. That helps your body process the fiber you've eaten during the day and ensures you'll continue to draw nourishment from the day's food intake.

Have a big tall glass of water before you go to bed, and set another on your nightstand.

According to Wake Forest researchers, dieters who sleep five hours or less put on two and a half times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. But when you have a regular bedtime and stick to it, you set yourself up for day-in, day-out weight loss. Shoot for an average of six to seven hours of sleep per nightthe optimal amount for weight control. For a better night's rest, don't miss these 13 Food Hacks That Will Help You Sleep Better Tonight.

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Dinner Habits That Help You Lose Weight | Eat This Not That - Eat This, Not That


Dec 31

12 Side Effects of Eating Oatmeal, Say Dietitians | Eat This Not That – Eat This, Not That

It feels like everyone is singing the praises of oatmeal lately. It can do wonders for your body, can help you live longer, and overall tastes deliciousespecially when you make this peanut butter overnight oat recipe. But are all of the side effects of eating oatmeal actually positive? Are there negative side effects we should know about?

We turned to a few registered dietitians and doctors to learn the good, the bad, and the ugly when it comes to oatmeal. And no surprisethe side effects of eating oatmeal is mostly good. Here's what our experts had to say, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"Oatmeal is one of the healthiest breakfast choices you can make, namely because oats are a great source of fiber," says Brenda Braslow, MS, RD for MyNetDiary. "One cup of cooked old-fashioned oats offers 10 grams fiber and it's mainly soluble fiber, which is the type of fiber that has been shown to lower LDL (bad) cholesterol and blood sugar. Old-fashioned oatmeal helps keep your digestive system functioning well and fiber is also great for keeping you satisfied longer and can therefore help with weight management and loss."

What's the Difference Between Soluble and Insoluble Fiber? We Have the Answer.

"Oats also offer a decent amount of protein with just one cup of cooked old-fashioned oats containing approximately 10 grams of protein," says Braslow. "Protein, along with fiber, can keep you full longer. Oatmeal is a nutrient-dense food, offering other vitamins and minerals, such as iron, calcium, and magnesium."

Here are 7 Amazing Benefits of Eating Oatmeal.

"If you are new to oats, they may cause bloating so it's best to start with a small portion," says Lisa Young, PhD, RDN and author of Finally Full, Finally Slim.

"Whole grains such as wheat and oats contain high fiber, glucose, and starch," says Shannon Henry, RD for EZCare Clinic. "All of them are consumed by bacteria in the gut or large intestine which leads to gas and bloating in a few people. To lessen the side effects, start with a small quantity and increase gradually to the chosen amount. When you will start eating oat bran, the harmful outcomes from your body will probably disappear."

Here are 24 Ways to Get Rid of Bloating in Less Than 24 Hours.

"Finally, eating a jumbo serving of oatmeal can lead to weight gain," says Young. "And watch the toppingsa tablespoon or two of crushed walnuts or flaxseeds is great but too much butter or sugar isn't."

"People typically want their oatmeal to be sweeter so as not to eat a boring meal," says Dr. Gan Eng Cern. "They achieve this by adding sugar, chocolate chips, and other sweet food items which ultimately decreases oatmeal's overall nutritional value as these additions throw in extra calories, fat, sugar, carbs."

Here are 6 Oatmeal Mistakes Making You Fat.

"Oatmeal's fiber and nutrients have also been connected with weight loss. These characteristics keep the consumer feeling full which can prevent overeating on calories throughout the day," says Trista Best, MPH, RD, LD a registered dietitian at Balance One Supplements. "It is easy to add antioxidant-rich ingredients into your diet when you eat oatmeal regularly. Dried fruit, nuts and seeds, and nut butters are rich in micronutrients that support most health and wellness goals."

"Oatmeal is a whole grain that is high in fiber, especially soluble fiber," says Emily Danckers, MS, RD. "When you eat soluble fiber, your digestion is slowed down which can also increase feelings of fullness."

"Consistently eating a high fiber breakfast food like oatmeal, especially when pairing it with a protein and/or fat like some nuts, often keeps people full for hours," says Rachel Paul, PhD, RD, CDN. "They can then concentrate on their work and other items, before thinking about the next meal. Having a go-to, filling breakfast option like oatmeal creates consistency in one's life."

"By eating oatmeal every day, you can lower your total cholesterol level, reduce the 'bad' LDL cholesterol, and increase your 'good' HDL cholesterol levels," says Megan Byrd, RD. Byrd recommends even adding oatmeal into your treats, like her favored Oatmeal Protein Cookies recipe.

"Oatmeal's fiber content contributes to positive gastrointestinal health, including having regular bowel movements," says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook. "It's important to increase your fluid intake as you increase your daily fiber intake."

"Eating oatmeal every day can also help control your blood sugar because it's so high in that fiber," says Byrd. "It helps to slow down the speed at which the carbohydrates in your diet reach your bloodstream, making your blood sugar levels more even during the day. Oatmeal really is a superfood, and one that definitely can be eaten every day!"

Did you know Controlling This Hormone May Help Lower Blood Sugar?

"Oats are an ingredient that has been in the heart-health spotlight for a while," says Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices. "Research continues to show cholesterol-lowering effects from regularly consuming this fiber-rich food. More specifically, the soluble fiber in oatmeal may help reduce our LDL-cholesterol. Try mixing up your typical oats routine and soak them overnight with different flavor additions or combine them into easy energy bites."

Or try one of these50 Healthy Overnight Oats Recipes.

"Oats are popular grains loved for their nutritional and medicinal value," says Edie Reads, RD and chief editor at healthadvise.org. "Despite the normal fear for carbs, oatmeal is good for you. Unlike ordinary cereals, oats are not only filled with carbs and fiber but multiple vitamins and minerals, too."

"Colloidal oatmeal is also known to help with dirty and dry skin. It proceeds to further help with such skin conditions as eczema," says Reads.

Now that we've utterly convinced you how healthy it is to have oatmeal in your diet, here are11 Healthy Oatmeal Toppings That Help You Lose Weight.

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12 Side Effects of Eating Oatmeal, Say Dietitians | Eat This Not That - Eat This, Not That


Dec 31

Follow THESE tips to lose weight after C section delivery shared by Dr Shagufta Parveen – PINKVILLA

After you have successfully delivered your baby comes the real challenge. While you are ravishing in motherhood, taking care of your childs needs, it is equally important to look after your body and get back in shape. Here are some effective tips shared by Dr Shagufta Parveen to lose weight after Caesarean delivery.

Pregnancy is definitely a life changing journey and motherhood is a bliss. While you are basking in the glory of being a new mother you may be worried about losing those extra kilos especially if you have had a caesarean delivery.

It is natural to get worried about physical exercises especially if you are not sure of the stitches and wounds that need to be healed completely. However, before losing any hope, let us look at a few simple and effective exercises to shed weight in a healthy way shared by Dr Shagufta Parveen, Consultant Physiotherapy, Lactation Expert & Child Birth Educator.

Breastfeeding your baby

Believe it or not but this is the best way to provide nourishment to your baby as well as an effective way to burn a good amount of calories. In fact, one can burn close to 300-500 calories with breastfeeding.

Stay hydrated

It is important to keep the body hydrated with fluids. Water or coconut water is quite good for the body. Stay away from sugary or carbonated drinks that are loaded with calories.

Watch your calories

Though breastfeeding helps in burning calories it can also trigger hunger. It is good to watch what you consume and make healthier choices while eating. Plain yoghurt, fresh fruits and vegetables, nuts, lean meat can satisfy hunger cravings and keep the calories away. Your overall calories should not exceed over 1200 per day and also keep your metabolism healthy.

Brisk walking

This is the simplest and most effective form of exercise if done regularly. Walking for 45 mins is a great cardio exercise and does not cause too much strain to the body.

Good sleep

Sleeping at least 8 hours can enhance overall health and breast milk production. Sleep hygiene can also control metabolism.

Planks

A 30-second plank can be quite effective. One has to hold the body in the push up position with elbows resting on the floor.

Bridge position

This can help your core muscles without putting pressure on your wounds. While lying flat on your back keep your feet in line with the width of your hips and lift your body carefully, but slowly leaving the shoulder on the ground.

Water aerobics

Swimming and water aerobics is a fun way of burning calories. You will enjoy this experience without overexerting your body.

NOTE

It is important to consult your doctor before opting for rigorous or high impact exercises. Avoid going for sit-ups and crunches until your doctor approves as these exercises can cause the separation of abdominal muscles. A healthy diet coupled with an exercise routine can help you get back in shape pretty easily.

Also Read:HERE are 7 tips to survive a winter pregnancy

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Follow THESE tips to lose weight after C section delivery shared by Dr Shagufta Parveen - PINKVILLA


Dec 31

Best Foods to Prevent a Cold, According to Doctors – Eat This, Not That

During those months when the temperature drops, more people start to suffer from the common cold. While catching a cold is more of an annoyance than anything else, when you're living in the midst of a pandemic, you want to make sure you're staying as healthy as possible. So that means doing all you can to avoid a pesky cold. And that starts in your kitchen.

The foods you eat can play a big role, as you want to make sure your diet is filled with immune-boosting foods.

"Eating a healthy diet helps ensure that your immune system is strong enough to fight off infections," says Cedrina Calder, MD MSPH, a preventive medicine doctor in Nashville, Tennessee. "Certain nutrients play an important role in a healthy immune response."

So one food isn't just going to magically prevent you from ever getting sick again, but loading up on foods with essential nutrients will keep you on the right path, hopefully away from catching any colds.

"If you want to boost your immune system's resilience, you need to move from a stress eating diet, to an acid-kicking strength eating diet," says Dr. Daryl Gioffre, nutritionist and author of Get Off Your Acid and Get Off Your Sugar. "A strength eating lifestyle is based on adding low acid, high alkaline plant-based foods that help you gain energy, lose weight, and lower the inflammation levels in your body."

To help you out, here's a full list of the best types of nutrients and foods that best prevent you from catching a cold. While you're making healthier choices, be sure to try out any of The 7 Healthiest Foods to Eat Right Now.

"Vitamin A plays a significant role in fighting infections," says Calder. "Great sources of vitamin A include foods with orange-colored flesh like sweet potatoes, carrots, and squash. In addition, vegetables like spinach and broccoli are also packed with vitamin A."

"Sprouts are baby versions of the vegetables they grow into, and they are undeniable superfoods," says Gioffre. "Sprouts are also jam-packed with nutrients, particularly sulforaphane and isothiocyanatetwo compounds that have demonstrated immune-boosting anti-cancer properties. Along with boosting immune function, broccoli sprouts are also loaded with antioxidants, such as glucoraphanin, that help your body fight off illnesses. In fact, these sprouts are the number one cancer-fighting food you can put into your body, because of their ability to boost immune function and strengthen your resilience. A general rule of thumb is that sprouts have thirty times the nutrition of the fully grown version of that vegetable."

Go ahead and pile them on top of your salad! Gioffre suggests "using them in lieu of lettuce altogether" if you're feeling adventurous.

"Vitamin C serves as an antioxidant and stimulates immune cells," explains Calder. "Some of the best sources of vitamin C include bell peppers, broccoli, citrus fruits, and berries."

"Because watercress is an extremely low-calorie yet vitamin- and mineral-rich food, it is highly nutrient-dense. In fact, it ranks as the most nutrient-dense food on the CDC's Powerhouse Fruits and Vegetables list, in part thanks to its concentration of minerals, including magnesium, calcium, manganese, and potassium, along with vitamins A, C, and K," Gioffre explains. "Like the other cruciferous vegetables, it's rich in free radicalneutralizing antioxidants that strengthen your cells and protect your immune system."

Treat it as you would any other leafy greentoss it "in salads, sandwiches, smoothies, and sauts," Gioffre says.

"Vitamin D serves an important role in immune function but [a] deficiency in vitamin D is very common," Calder explains. "To help meet your vitamin D needs, incorporate foods like fatty fish including salmon, tuna, and mackerel into your diet."

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"Celery is mostly water and incredibly hydrating, yet high in soluble and insoluble fiber and mineral content," Gioffre says. "Indeed, it contains an array of minerals essential to a healthy immune system, that also help neutralize acids and toxins that make you more vulnerable. Celery also contains anti-inflammatory compounds that can help dampen that internal fire throughout the body that ultimately suppresses immune function, thus reducing risk of infection and disease."

"Vitamin E is another antioxidant that helps regulate the immune system," Calder says. "Nuts, seeds, and oils like almonds, hazelnuts, sunflower oil, and sunflower seeds provide a good amount of vitamin E."

"Avocados are a good source of Glutathionea powerful antioxidant associated with immune system health, needed for the lymphoid cells," Gioffre says. "Avocados also contain vitamins A, C, and E, which are antioxidants that strengthen your immune system. It literally is the perfect immune-boosting and protecting food."

"Zinc is a mineral that is necessary for the development and function of immune cells," Calder says. "If you're a seafood lover you're in luck because oysters contain more zinc than any other food. Crab and lobster are also good sources."

Any excuse to eat more lobster, right?

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Best Foods to Prevent a Cold, According to Doctors - Eat This, Not That


Dec 31

Dangerous Side Effects of Eating Too Many Bananas, According to Science – Eat This, Not That

When you want to eat healthy, packing in as much fruit into your diet seems like a smart move. According to the Mayo Clinic, a wide variety of fruit contains a ton of fiber, keeping you full through the day and staves off cravings. While fruit in moderation can do some wondrous things for anyone's overall health, overconsumption can lead to a world of problems. High levels of naturally occurring sugar make fruit particularly tricky to navigate and eating too many bananas stand out as a particularly dangerous fruit.

While you might assume all bananas come with equal health benefits and risks, you have to factor in levels of ripeness, varieties of bananas, and more before you can jump to any health conclusions. While bananas in moderation can help deliver key vitamins and minerals, overeating can land you in a world of hurt.

Find out what dangerous side effects lurk under the surface of a banana's healthy public image, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

You might believe that bananas' fiber content could help you stay full and lose weight, but if you overeat these fruits, say goodbye to any weight loss goals.

According to Penn Medicine, bananas come packed with considerable amounts of carbohydrates and calories, and when eaten in moderation, can potentially help you lose some weight. When eaten in excess, the opposite couldn't hold more true. According to Cleveland Clinic, the higher amount of sugar found in bananas encourages weight gain, and if you plan on eating a ton of this fruit, expect to see your waistline gain a few inches.

For a slimming diet, hold back on downing too many bananas in order to keep to your weight loss goals.

While those of us with diabetes can have a banana every now and then, eating too many can pose some serious health problems. According to the University of Sydney, an overripe banana's glycemic index (GI) clocks in at 62, pushing it into a moderate GI position. According to a study published through the U.S. National Library of Medicine, anyone who wants to watch their blood sugar needs to stay away from large amounts of food and drinks that fall into moderate or high GI levels. High blood sugar in those of us who can't properly regulate insulin levels can result in diabetic comas and even death, making this fruit a particularly deadly option to overeat.

If you love eating bananas but need to keep your blood sugar levels consistent, make sure to go easy, or at least switch to starchier, less ripe bananas that clock in with a low GI level.

To learn even more about the effects of banana consumption, check out these 11 Side Effects of Eating Bananas Every Day.

Everyone has heard that bananas provide a great source of potassium, but even a great nutrient in the wrong quantities can do some real damage. If you really love eating bananas, you can develop hyperkalemia, a condition that impairs the function of nerve and muscle cells, landing you in the hospital. According to the USDA, the fruit has 358 milligrams of potassium, and according to the Cleveland Clinic, anyone who pursues a high-potassium diet can fall prey to this side effect.

To keep your health safe, limit your banana consumption, or else you might face some serious potassium-related problems down the line.

When you indulge in sugary fruits, you can easily risk your dental health. According to the Orlando Sentinel, studies have shown that bananas can do more damage to your teeth than chocolate and sugary gum. When these figures only account for moderate banana consumption, imagine the damage overeating bananas can do to your mouth!

Make your teeth and your dentist happy and avoid overindulging in too many of these sugary fruits next time the craving strikes. Instead, why not concentrate on one of these 25 Foods You Had No Idea Are Good for Your Teeth?

According to Makerere University, bananas have a considerable amount of tannic acid stored inside each serving. While this chemical won't do much in small doses, anyone who loves to eat several bananas in one sitting might find a dangerous side effect waiting for them. According to a study published in the journal of Microbial Ecology in Health and Disease, high levels of ingested tannic acid can cause some serious constipation.

While everyone might have experienced constipation in some form, chronic constipation can do terrible damage on our GI tract and can warrant a trip to the doctor. Avoid this seemingly benign effect and put down the bananas!

Nothing can derail a perfect, productive day like suddenly doubling over in pain from a sudden-onset migraine. Science has proven that certain chemicals and nutrients can trigger this medical condition, and unfortunately, bananas carry one of these harmful compounds. According to a study published through the U.S. National Library of Medicine, the chemical tyramine has been proven to affect the ways in which migraines develop, and unfortunately, bananas contain a ton of this chemical. Don't risk crippling yourself with the pain of a migraine if you can avoid it and limit your banana consumption to avoid any unnecessary pain.

Here'sWhat Happens To Your Body When You Eat a Banana Every Day.

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Dangerous Side Effects of Eating Too Many Bananas, According to Science - Eat This, Not That


Dec 31

The Diet That Helped This British Reality Star Burn Fat and Build Shredded 6-Pack Abs – Yahoo Lifestyle

From Men's Health

Like most people trying to lose weight and get in shape, British entrepreneur and reality TV star Spencer Matthews was aware of what healthy eating looks like. But simply avoiding junk food and maintaining the requisite calorie deficit to hit 5 percent body fat are very different beasts.

The simplest way to do this is to hand things over to the professionals. In this case, they were the nutritionists and chefs at UK-based Mens Health Fuel. Throughout the transformation, Matthews took delivery of four meals from the Lean plan, three days a week. (If you happen to be stateside, here are 8 US-based services that will make your meal prep even easier.)

But to prove it can also be done with a little elbow grease in the kitchen, he was left to fend for himself for the rest of the weekrelying on the simple, healthful meals below to get him through. There was still room for clean G&Ts after work and weekend takeaways, too.

To reign in his portion control, Stafford cut him a dealhe could pile his plate as high as he liked, as long as it was a side plate. Really it all came down to discipline. In the run-up to the photoshoot Id finished three of my four Fuel boxes by 11 am, recounts Matthews with a grimace. I messaged my trainer Shaun Stafford to plead for an extra meal. His response was tough luck!, making room only for extra celery sticks, watermelon fingers or Diet Coke. It paid off though, and made the two burgers from Five Guys after the final photo all the more satisfying. Here's a look at the meal plan that helped him get there.

Oats, 50gOat milk, 100mlRaspberries, handfulBanana, 1/2Agave syrup, drizzlePlus1 medium egg, friedLightly-buttered seeded toast

MethodSoak the oats in the milk overnight then top with fresh fruit and syrup before eating. Fry the egg in butter on a medium heat and serve sunny-side up on toast. The eggs protein and oats fibre combine to stop you feeling hungry even on a calorie deficit.

Story continues

Lamb loin, 1Cauliflower, headChicken stock, cupButter, knobTenderstem broccoli, 100gLemon,

MethodSeason then seared the lamb loin in a pan before roasting at 350 degrees for 8 mins until medium rare. Cut and cook the cauliflower in a pan with the chicken stock for 10 mins then puree in a blender with a knob of butter. Sautee the broccoli in a frying pan for 5 mins then finish with a drizzle of lemon.

MethodOrder, open the door to the delivery man and then get stuck in. By cutting out his usual hummus and halloumi sides, Matthews saved calories without having to give-up takeaways for 10 weeks.

Clean Co. Gin, 50mlTonic water, 100mlIce, lotsLemon, wedgeMint, sprig

MethodPour the gin and tonic over ice, garnish and relax.

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The Diet That Helped This British Reality Star Burn Fat and Build Shredded 6-Pack Abs - Yahoo Lifestyle


Dec 31

Tallying up a year of loss: A lot of pounds, too many loved ones, countless connections – messenger-inquirer

During this harrowing time, I have been preoccupied with losing weight. I havent talked about it much, preferring to shed in isolation. For those who have noticed the clues my slimmer face on video calls, occasional pictures from my wife on social media, a few text-message references the reaction always includes the same question.

I tell them, Ill let you know when Im done.

When youre winning on the scale, losing can be a tease. Over the past 10 months, I have felt lighter and lighter. I have acted out my favorite athlete clich, the one in which a player emerges from the offseason claiming to be in the best shape of his life. Discarding pounds has been a method of control, a way to corral the chaos and make lemons into sugar-free lemonade. This pursuit seems so right for 2020. Were all wanting to feel light again.

But as we have been reminded in a year of illness, death and strife, loss can be heavy, too. There is a poignant multiplicity to loss. At present, that poignancy keeps thwacking me in the heart, the same heart I thought this skinny me would protect.

How much have I lost? I will let you know but not in celebration. This is surrender. Im not quite done shaving pounds off my body. However, I cannot bear losing anything else.

Gone are 123 pounds since Feb. 7, heft dismissed via low-intensity exercise and a keto-based diet. But also gone are my paternal grandparents and a maternal great uncle, all of whom were buried in Louisville during a two-week span around Thanksgiving. Im light, finally. Yet heavy, again.

The devastating part is that so many of my actions in 2020 have been to avoid suffering. The motivation to drop weight? A dizzy spell that prevented me from covering an NFL playoff game in January. During the pandemic, most of our family has kept at least one foot in lockdown mode. We live in bubbles throughout the country, and for as difficult and mentally taxing as it has been, we had delighted in being healthy, in fending off the physical agony of covid-19.

Still, suffering found us. My three loved ones endured well past 80, for which we are grateful, but as usual, the ailments of aging won.

I did not travel from Seattle to attend any of the funerals. My brother, who had a bout with pneumonia in the past year, did not leave Boston. In our bubbles, we watched live streams of funerals sparsely attended. My wife and I watched them during breaks in our oldest sons virtual school day. Nothing is sadder than sitting at a table of computers unable to comfort my devastated father and attempting to reinvent rites taken for granted.

I am not writing just to expose loss, though. I dont want to wallow in grief. Its the meaning of it that matters to me. I feel this ambiguous connection to strangers I have had to avoid, and my soul demands exploration. There is pain and confusion and anger in the losses of 2020. There is community, too.

How much have you lost? So much can be revealed: Weight lost, people lost, innocence lost, ignorance lost, patience lost, apathy lost. Shock lost. Seriously, can life ever be considered surprising again?

A better question: Will we turn this wretched experience into something meaningful?

Grandpa loved to joke. Give him a compliment, and he would still send a quip boomeranging back. I used to hug his thinning body and declare, You look like youve lost weight. He would counter, And it looks like you found it.

He wasnt being mean, just real. His affable delivery kept me from turning sensitive. It was far more bothersome when people I didnt know would refer to me as big man. They werent being mean, either. And there was no use lying to myself just to disagree.

When I said enough and stepped on that scale Feb. 7, it flashed a terrifying number: 327.2. It was at least 30 pounds more than I had anticipated. And while the 327 was most troubling, it was the point two I couldnt get past. Point two. It was the most taunting two fastened to the end of a big number since Alex Rodriguez signed that contract for a stunning $252 million two decades ago.

I weigh 204 pounds now. So make that 123 point two pounds down. I am 6-foot-1 and hope to lose 10 more pounds, but my goal is not to lower the number as much as it is to maintain good health and stifle obesity for the rest of my life. Our boys, 5 and 8, often begin sentences with, Dad, when you can eat sweets again ... I think to myself, Jerry, when you can start drinking again ...

There is no intentional inspiration in these words, no declaration of, I lost 123 (point two!) pounds, and so can you! I did not swear off carbs, sugar and liquor for praise. I did not fall in love with celery root, fennel and jicama to satisfy vanity. I did it to breathe better, to stop the peculiar aches, to chase the kids longer and play basketball without needing aspirin.

My doctor said something that made me think of it this way: My body still wanted to be a great team. It was resilient. It still had potential. But with my indulgences and mindless behavior, I was being a lazy ball hog. Or just pigging out.

Many times over the past 10 months, I debated whether to share, how to share and when to share the news. In my mind, this despicable year kept demanding that I wait, for a better time, until the right moment.

This year, however, is numb to right.

Besides, there is no established way to reveal that you have lost more than the combined weight of your children. Is that worthy of bragging? Can it make me forget how the scale used to inspire fear, then anger, then sadness? Excessive pride in this accomplishment this salvation of my health feels inappropriate. After being heavy for the better part of 20 years, it also feels wrong to risk coming across like I am better than someone else just because I followed through on a commitment to get lean again.

My grandfathers witty retort kept coming to mind this year. One afternoon, I researched what happens to lost weight. I had to make sure nobody found mine.

In a philosophical sense, to live is to lose. Losing is an inevitable part of the experience. To find is more elusive. Finding is no joke.

In sports, there is noticeable tension between how participants and viewers perceive winning and losing. The public and media are consumed with the overwrought judgement of every result. The greatest athletes and coaches care mostly about discovery along the journey. Their obsession is to find themselves to find their best and use every triumph and failure to get there.

Heather Tarr, the magnificent softball coach at the University of Washington, told me once at the end of a regular season, I hope the year has taught us enough about ourselves. Her team was 45-6. What else was there to know? But she wanted to achieve something greater than a gaudy record. The best in sports are purists that way. Some wins frustrate them. Some losses reassure them. They look beyond what they are going through and prioritize where they want to go.

Thats where I want to be, mentally, emotionally. I am not there yet. But thats my aim.

Grandma died first, leaving this world feeling excruciating pain in her hips, pain that turned her beautiful soprano singing voice into screams with even the slightest movement. Hours after her funeral, my grandpa started to let go. He had barely survived surgery last year to remove cancer from his lung. He suffered from dementia. It seemed as if, after she died, his mind forced him to keep losing her again. He was ready to stop losing, and his lungs were eager to assist.

The timing concluded the sweetest cannot-live-without-you love story. James and Barbara Hightower grew up together in Warren, Ohio, built a life together through military travels and settled in Louisville together as a churchgoing, community-fabric couple. Their marriage spanned 63 years, not always wonderful and rosy but undoubtedly persistent and engaged.

We have done a lot of tallying of loss this year. The tracking of these numbers feels like a morbid version of sports. Our dissimilar reactions to some of them the covid-19 deaths and infections, the jobs erased, the economic devastation, the senseless killings by police, the baseless attacks on the outcome of a presidential election decided by a 7 million-vote margin fuel mistrust and resentment at a time in which pandemic-dictated caution limits the type of connection we need to heal. So much has been lost. So little has been found.

Every day, in the quiet moments at home, I stare out a living-room picture window, waiting and wondering, gazing at people roaming the neighborhood in small clusters and staying politely apart. I daydream about normal living, good living, robust living. I imagine my friends being able to joke in person about Skinny Brew. I dont hear anyone calling me big man.

If weight loss is my good loss for the year, the maintenance of this new body tasks me with an unending responsibility, one that mirrors the challenge to soothe all of this 2020 pain.

In the last phone conversation with my grandfather, the day before his wifes funeral, I told him I weighed the same as he did, only Im five inches taller, so my frame holds it better. He laughed. Then he forgot. So I made the joke one more time.

He didnt have a good comeback. His mind had lost its reserve of lighthearted banter.

In his absence, I have yet to find it. But I will keep searching.

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Tallying up a year of loss: A lot of pounds, too many loved ones, countless connections - messenger-inquirer



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