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At 35 years old, I'm one of the last of my close friends to get married. I remember watching each and every one of them whittle themselves down to their thinnest selves for their weddings. So when I finally got engaged a little more than a year ago, I relished the idea of planning my workouts and meals and getting in the best shape of my life before the big day. I would shed as I've never shed before! I had a month-by-month plan to do so. Then, the COVID-19 pandemic hit.

I'm not overweight, and I've always been a relatively healthy person. However, once I got engaged, I went down a rabbit hole. I spent hours staring at willowy Instagram models in formfitting wedding dresses and googling terms like "wedding diet" and "bridal boot camp." Even when I went wedding-dress shopping, both I and the woman working there held the assumption that I would lose weight before the wedding. I liked the way the dress looked when I tried it on, but I wanted to love the way it looked months later.

I started off 2020 trying to outline what my weight-loss plan would be. I chose a workout studio I'd go to religiously and splurged on a pricey unlimited membership to get the results I desired. Then, my shedding-for-the-wedding plan came to a halt. My favorite workout studios shuttered, and even the wedding planning itself was put on pause.

Months before our scheduled September wedding, I knew in my gut we would have to reschedule. My concerns shifted from planning a wedding to finding a new date that would work for our vendors and letting our family and friends know about the change. I wondered when normal life would resume. As my anxiety about the future grew, the progress I had made on my fitness goals came undone.

We pushed our wedding to Memorial Day weekend of 2021. Now that the new year is here, there's still uncertainty about whether we can have the wedding we want. When I envision my wedding, I imagine myself looking toned and beautiful. However, what I want so much more now is to be able to hug my friends and family. To be able to dance close with everyone I love. To be able to take photos with my arms wrapped around my friends. I want to celebrate finding my person and be able to do so with the many special people in my life. I'd gain weight if it meant we could have the pre-COVID wedding we imagined.

I'm starting this new year focused on my health, as opposed to weight loss. I've always used exercise as a means of stress relief, and I need that now more than ever. I work out to feel better. I lift weights so I can get stronger, prepping to one day lift up the children I hope to have. Instead of restricting calories, I'm eating well so I can stay healthy during this continued pandemic.

I'm nowhere near my initial goal weight, but just yesterday, my fianc turned to me and told me I looked beautiful. Sweatpants on, hair undone, makeup-free. Isn't that what getting married is truly about? Feeling loved and beautiful, no matter the number on the scale.

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When I Finally Have a Wedding After COVID-19, I'm Not Going to Care How Much I Weigh - POPSUGAR

Thinking about starting a new diet? While the amount of information available can be overwhelming, its possible to find a diet that is safe, suitable and effective for your lifestyle.

Rachel Griehs, senior registered dietitian with the Weight Loss and Metabolic Center at Baylor Medicine, discusses what you need to know about the volumetrics diet.

Created by Barbara Rolls, Ph.D., this eating plan focuses on eating larger portions of low-calorie foods (fruits and vegetables) and limiting higher-calorie foods (dairy and meat). Adding water to the food gives it more (zero) density. The goal is to eat lower energy density foods, by adding volume, (soups and smoothies), or eating food containing high amounts of water, (cucumbers and watermelon).

This eating plan separates foods into four categories:

The foods you can eat the most of on this plan are some of the healthiest. Because it focuses on fruits and vegetables, you will get the vitamins, minerals, plant compounds, and fiber in your diet. The fiber will help your feel full so you can lose weight without feeling hungry.

This eating plan is great for those who are looking for long term sustainable weight loss. You dont feel hungry or deprived! Its a great option for many because it is not so restrictive.

This plan also encourages moving more, with the recommendation of 10,000 steps per day.

Those who require high-calorie, high-fat diets or athletes that need more carbohydrates for performance. Otherwise it is a great, non-restrictive eating plan.

This diet is high in fiber, so feeling full on less food is a good side effect. Because of the higher fiber content, it also helps with bowel regularity.

A drawback to this eating plan is that it encourages a low consumption of healthy fats, such as nuts, seeds, avocado, and olive oil, because they are calorically dense. These foods provide monounsaturated fats and omega-3 fatty acids that are good for cardiovascular health.

In addition, it may be harder to dine out. Many foods are prepared with high-calorie, high-fat butters and oils.

Debating Diets: What is the vegan diet?

See more from the Debating Diets series.

-By Nicole Blanton

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Debating Diets: What is the volumetrics diet? - Baylor College of Medicine News

There is no shortage of weight loss pills and diet supplements in the market. You can see advertisements on the television, you can buy them over the counter, have prescription medications, and even buy one and have it delivered right at your doorsteps. All of them claim that it can help you achieve your weight goal. With so many diet pills available, choosing the best one can be quite tricky. One best way to help you choose is to look at their ingredients. The ingredients can determine which product will actually work and give you amazing results.

If youre looking for weight loss pills, here are some of the best diet pill ingredients you should look for before purchasing.

Before jumping in the ingredients, lets take a look at how these ingredients actually make you lose weight. All of the weight loss pills tend to work via these mechanisms:

Glucomannan is a fiber found in the roots, or corm, of the elephant yam, also known as the konjac plant. It is a water-soluble polysaccharide that is considered a dietary fiber. Glucomannan functions by absorbing water in your stomach and intestine to form a bulky fiber that treats constipation and gives you a feeling of fullness. It can also reduce the absorption of sugar and cholesterol from the gut, to manage sugar levels in diabetes, and decrease cholesterol levels. As you can see on Observer.com, Glucomannan is present in the Best Weight Loss Pills and Diet Supplements of 2020. This is due to the fact that a lot of research shows that glucomannan, combined with a healthy diet and lifestyle, delivers desirable outcomes. Glucomannan is not just for people who are undergoing their weight loss journey and overweight, but it is also for people with a diet with restricted calories.

Caffeine is one of the most popular psychoactive substances that is consumed worldwide. These are caffeine that is found not just in coffee but also in tea, dark chocolate, and many more. Now, caffeine is also used as an ingredient in diet pills since it can boost your metabolism. And it increases fat burning.

While you can use any other caffeine source, green coffee beans are gaining popularity since it also contains chlorogenic acid, which also promotes weight loss. Moreover, it also has plenty of benefits, such as lowering blood sugar levels, and can serve as an antioxidant.

Orlistat is an over the counter drug that promotes weight loss by reducing the amount of dietary fat absorbed by your body. Prescription orlistat is also used by overweight people who are experiencing high blood pressure, diabetes, high cholesterol, or heart disease. Some studies also show that Orlistat can lessen the amount of harmful, dangerous type of belly fat called visceral fat. People or patients who have been prescribed Orlistat are also usually advised to eat a low-fat diet to avoid any side effects. Orlistat is known to have many digestive side effects. Since it can be a prescription drug, it would be best to ask a medical specialist before taking one.

Malabar tamarind, or most commonly known as Garcinia cambogia, is a tropical fruit that has become a popular ingredient in weight loss supplements. The most active ingredient is found in the skin of the fruit, which is hydroxy citric acid or HCA. Hydroxy citric acid can block citrate lyase, which is an enzyme that produces fat in our body. In addition, it also increases the level of serotonin, which is the one in charge of decreasing hunger levels. Since Garcinia Cambogia Extract is an organic ingredient, the side effects reported are less and taking it is one way to lose weight without taking risk.

Chromium picolinate is mineral chromium that is found in dietary supplements. These ingredients help to improve metabolism and weight loss. While the use of this is still undergoing a lot of research, studies said that it works with people with binge-eating disorder or depression, as they suppress cravings or hunger. Since chromium picolinate can interact with other medications, it is suggested to ask your health care provider due to the possibility of unwanted effects or other risks.

Out of all the ingredients that claim weight loss, these five are the ones with the strongest evidence to back them up. These supplements can help you achieve your weight goal together with a balanced diet, exercise, and a healthy lifestyle. It would be best to talk to your doctor first to evaluate your health and give you medical advice. Always remember that weight loss is a long term commitment, and you should do it at your own, safe pace.

See more here:
5 Diet Pill Ingredients That Actually Work For Weight Loss - South Florida Caribbean News

New Years resolutions are exciting. They can create a sense of motivation and hope for taking control of your health and bettering the year ahead.

This can give a big shot of dopamine and adrenaline, which can cause an almost euphoric feeling of Yes! Lets do that! Teralyn Sell, PhD, psychotherapist and brain health expert, told Healthline.

However, if you fall short on taking action to make change or reach your goals, you may feel a sense of failure.

We might even engage in more negative thoughts, which are unmotivating altogether thus negatively affecting our neurochemistry, Sell said.

Christina Brown, weight loss coach, agrees. She said resolutions have a mostly negative impact.

Creating and even just thinking about creating a resolution often causes us to feel stressed, overwhelmed, or even depressed, Brown told Healthline. We put a lot of pressure on ourselves to be a certain way or to stop/start a habit, and when we fail to keep our resolutions which more than 90 percent of us do fail at this we then feel those negative feelings I mentioned.

Making healthy changes is still a good thing and worth striving for.

However, readjusting your approach and mentality in the following 9 ways can set you up for greater success.

While kicking off a goal at the start of the year is tempting, Brown said too much pressure is put on January.

I believe that if you want to make a change and create a different reality for yourself in any area of your life, change must start now. Not Monday, not January 1, but right now, she said. If we feel that we can only make changes/resolutions on Jan. 1, we set ourselves up to fail.

When perfection is the goal rather than progress, Brown said most people end up quitting as soon as they realize they cant be perfect.

The best and easiest way to become healthier is to create lifelong habits. Diets dont work, but healthy eating habits that are sustainable for the long run do work, she said. Exercising every day for 3 weeks and then giving up will not bring you results. Exercising 3 days a week for the rest of your life will.

While typical resolutions have more to do with how your body looks than how you feel emotionally, Sell said try to reverse that sentiment.

[Most] people have this just a little bit backward and think if they lost weight, they would feel better, she said. While this can be true in some cases, we dont always go about it in the [healthiest] ways.

Sell suggests focusing on improving the health of your brain as a way to naturally increase your feel-good chemicals. By doing so, youll feel more alert, do more, and naturally want to exercise and eat better.

Because 2020 has been emotionally fatiguing, how about focusing on the health of your brain as a resolution for 2021, Sell said.

It takes time to see changes in the body caused by fitness and diet.

It often took many months or even years for your body to get to the point where it is, so it will take time to get back to where youd like it to be, Brown said.

While a quick fix is desirable, when it comes to fitness and diet, one doesnt exist.

It is hard work. If a fitness routine or a diet sounds too good to be true, it is too good to be true, Brown said.

Obsessing about what the scale shows adds to the time crunch.

This is just a number and only tells a small part of the story. Our weight fluctuates every day and even throughout the day. When we start working out, our body composition changes, meaning we are losing body fat while gaining muscle, Brown said.

The number on the scale may not change, but you will notice your clothes fitting better, and that means you are losing inches because you are losing fat and replacing it with muscle, which is much leaner, she said.

While joining a gym can be a sign that youre serious about fitness goals, Sell said exercise doesnt have to be at the gym.

In fact, we need to change the way we think about exercise. Instead, just think of it as moving your body more. Thirty minutes of movement a day is all it takes to improve your mood, reduce your stress, and more, she said.

Find ways to move that you enjoy, such as a walk, bike ride, or streamed workout video. And make an appointment with yourself at the same time every day to do it.

Neurotransmitters, such as serotonin and dopamine need protein as fuel, Sell said.

Additionally, nutrient cofactors (vitamins and minerals) are necessary for the neurotransmitter pathway to biochemically convert. Opt for nutrient-dense foods and high-quality protein sources, she said.

Talk with your doctor about supplements for amino acids, vitamins, and minerals.

This will improve mood, drive, and focus all things we need in 2021, Sell said.

While its easy to blame your favorite foods or drinks for stopping you from reaching your goals, denying yourself from eating them can backfire.

My motto is everything in moderation, and I coach my clients to use the 80/20 principle, in which they eat healthy 80 percent of the time, and then allow themselves their favorites the other 20 percent of the time, Brown said.

Anytime we deny ourselves of anything, that one thing ends up being the only thing we can think about and eventually can lead us to an eating binge, she said.

If you turn to food to cope with stress, depression, loneliness, or boredom, Brown suggests creating a when, then scenario.

For example, When I feel bored, then I call a friend to chat or When I feel like I need comfort, then I take a bath, Brown said. These scenarios allow us to honor our feelings without using food and we create a new, healthy habit to take the place of eating to cope with our emotions.

Brown said creating specific goals is better than general ones.

Saying I will lose 20 pounds by Dec. 31 is a much better goal than I want to lose weight, she said.

To do so, she suggests creating goals that are SMART:

Once you have created your SMART goal, list the steps/plan you need to take in order to reach your goal, Brown said. [For example], your plan could be I will lift weights for 30 minutes 3 days a week, do HIIT workouts [high intensity interval training] 2 days a week, and use a food diary to track my calories and keep them under 1,700 calories a day.

Specific goals for diet resolutions/habits to create might include:

Specific goals for fitness resolutions/habits to create might include:

As you work toward your resolution, Brown said to create a list of what youre struggling with. Then pick one item to focus on and establish a plan to make it less of a struggle.

For example, if you are struggling to fit exercise into your schedule, put the exercise session into your calendar and keep that appointment just as you would an appointment with your boss you would never cancel on your boss, so dont cancel on yourself, Brown said.

If eating too many snacks throughout the day is your struggle, start a food diary on paper or with a free app like MyFitnessPal.

Knowing that you have to write down every single thing you eat, including that handful of chips you grabbed out of the pantry, will make you more mindful about what you are putting in your mouth, Brown said.

Once you have conquered your struggle, move it to the what has been working well list, and tackle the next item on the struggle list.

Dont overwhelm yourself by trying to focus on too many things at once. Make it simple, create a simple plan, and move on to the next once you feel you have created a good habit, Brown said.

Cathy Cassata is a freelance writer who specializes in stories around health, mental health, medical news, and inspirational people. She writes with empathy and accuracy and has a knack for connecting with readers in an insightful and engaging way. Read more of her work here.

Original post:
Don't Give Up: 9 Ways to Reinvent Your 2021 Diet, Fitness Resolutions - Healthline

In todays world of artificial flavors and ingredients you cant pronounce, some people are taking a more natural approach to food. And what could be more natural than eating everything raw? This is the basis of the raw food diet.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

The raw food diet has some benefits, but its not perfect and it can be risky. Registered dietitian Maxine Smith, RD, LD, explains the pros and cons.

A raw food diet includes uncooked, unprocessed foods. You can use a few preparation methods, including:

The goal is to eat foods in their natural state, without any kind of processing or heating that can change their structure.

Some people follow a strict raw food diet, eating nothing but raw foods at every meal. Others focus on raw foods for the bulk of their diet but also include some cooked or processed foods.

The raw food diet has three main types:

A raw vegan diet is generally rich in fruits and vegetables, which gives it some serious health points. But its not a cure-all diet solution and not for the faint of heart.

Eating lots of fresh, raw produce means youll get plenty of:

A raw vegan diet can help with weight loss because you:

Everyone can benefit from eating more fruits and veggies, Smith says. The average American eats too many processed foods and too much flour, sugar and salt.

If youre going hard-core raw vegan, youre excluding a lot of foods and that comes with health risks. The raw vegan diet, in its pure form, is very restrictive and can lead to nutrient deficiencies, Smith explains.

When you avoid dairy, eggs and meat, you may not get enough:

The raw vegan diet can be a short-term way to clean up your diet, says Smith. But its too restrictive to be a lifelong diet plan.

The raw vegetarian and raw omnivorous diets, which include raw animal-based foods, can be dangerous. The risks outweigh the benefits with eating raw dairy, eggs and meat, Smith says.

The milk you buy in grocery stores is pasteurized, which is a heating process that kills bacteria. Raw milk is not pasteurized, and it can harbor dangerous germs like E. coli, Salmonella and Listeria, says Smith.

Stick with pasteurized milk, cheese and other dairy products so you can avoid the nasty illnesses that come with bacteria in raw dairy.

Raw, unpasteurized eggs arent worth the risk. Even eggs that appear normal can contain Salmonella and make you sick.

But maybe you make your own Caesar salad dressing with raw eggs. Or you love your yolks on the runny side. Luckily, you have a safe option: Buy pasteurized eggs. If theyre not pasteurized (or youre not sure), cook them until the whites and yolks are firm.

Eating raw meats, poultry and fish can be dangerous to your health. When you eat these foods, cook them to the safe minimum cooking temperatures recommended by the governments food safety experts.

Cooking can decrease certain nutrients in food, especially water-soluble vitamins like the B vitamins and vitamin C. But you can tweak your cooking methods to preserve most of these nutrients.

High-heat cooking like frying, charring, grilling or boiling can destroy some nutrients and create toxins in the food, says Smith. To avoid this, cook foods at a lower heat for the shortest amount of time.

Cooking methods that may preserve nutrients include:

In some cases, cooking can increase the availability of nutrients. For example, cooked tomatoes, asparagus and squash give you more antioxidants than raw ones.

Eating a diet rich in fruits and vegetables has proven health benefits, whether the foods are raw or not. But if youre cutting out entire food groups or eating raw animal products, you could be risking your health.

And you dont have to go to diet extremes to lose weight or improve your health. Eliminating processed foods is great, says Smith. Excluding entire food groups or eating raw meat and dairy is not. A healthy diet is one you can follow for the rest of your life. The raw food diet doesnt qualify.

More here:
Raw Food Diet: Is It Healthier? - Health Essentials from Cleveland Clinic

Peanuts can help in weight loss when consumed in moderation

Avoiding winter delicacies like gajaks, chikkis, gajar ka halwa and more can be difficult. One popular winter snack is peanut. Roasted peanuts are widely consumed during the winter season. These are not just pleasing to your taste buds but can offer multiple health benefits. You might be surprised to know that peanuts are weight loss friendly too. If you are wondering about the benefits of peanuts, how much you should consume, the best time to eat peanuts and more, we have you covered. Keep reading as Ms. Preety Tyagi who is a nutritionist and health coach answers these and other queries related to peanut consumption.

Ms. Tyagi tells, "You can safely consume a handful of peanuts in a day. You can add these to your snack time to beat hunger pangs between meals. If it's peanut butter, a safe dose would be 1.5 tablespoons."

You can consume a handful of peanuts, says expertPhoto Credit: iStock

Peanuts are often consumed as an evening snack. These can also be added to protein bars, ladoos or a chaat. "The best time to consume peanuts would be morning or day time. A late afternoon snack of peanuts is also ideal. But should certainly be avoided before bed or at dinner," says Ms. Tyagi.

Also read:Tops Reasons Why Peanuts Should Be Your Favourite Snack This Winter

You can consume peanuts when trying to lose weight as it may help you reduce appetite. But it is important to consume these in moderation. The nutritionist further adds, "Peanuts are considered weight loss friendly since they are believed to cause satiety. But they must never be overeaten. And if included in diet, they must be accompanied with a low-calorie food to compromise the calorie intake."

Also read:Peanuts: An Excellent Source Of Protein; Lose Weight, Improve Heart Heath And Many More With Peanuts

Peanuts may help in maintaining a healthy weightPhoto Credit: iStock

Peanuts are loaded with biotin, folate, vitamin E, manganese, magnesium and several other essential nutrients. Peanuts are known to boost one's skin and hair health as well. Ms. Tyagi also highlights that peanuts can also help in keeping your body warm. However, care must be taken in which form you are consuming peanuts. For example, fried peanuts must be avoided. While roasted ones are a better option but avoid adding salt to them. Also, the sugared forms of peanuts must be avoided to maintain a healthy weight.

(Ms. Preety Tyagi is a Lead Health Coach, Nutritionist and founder of MY22BMI)

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

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Peanuts In Winters: Nutritionist Tells How Many Peanuts You Should Eat In A Day - NDTV

Among the many fad diets, a particular diet plan that has been getting attention is the GM diet.

GM diet stands for General Motors diet, which claims to help one lose weight up to 15 pounds or 6.8 kgs in just one week. Wondering how it works? Read on.

How does GM diet promise?

GM diet is known to have been formulated in General Motors Corp in 1987, to tackle weight and health issues faced by its employees. It was field-tested at John Hopkins Research Centre and then approved for distribution by the board of directors of GM Corp.

According to gmdiet.in, the diet plan works on providing simple nutrients to burn calories than adding further to your body, on a seven-day schedule which would enable weight loss, body detox and giving body cleansing benefits too. The diet claims to focus on eating wisely rather than starving.

GM diet menu

GM diet can be both vegetarian and non-vegetarian while the diet remains the same for both groups on the first four days, it changes as per ones food preferences on day 5,6 and 7. Heres a brief look at the diet plan:

On day 1, you can eat sweets and tangy fruits like melons, to keep you full for a long time. Other fruits include strawberries, apples, watemelon, and cantaloupe.

On day 2, you can consume all vegetables like lettuce, tomato, cabbage, onion, kale, artichoke, spinach, broccoli, and limit potato to just breakfast.

Day 3 consists of both fruits and vegetables. This is the day when your body starts to lose fat in chunks. Complex carbs in fruits help you keep energized and stay focussed too. Choose a salad, boiled vegetables and ample water to keep your body hydrated, mentions gmdiet.net.

On day 4, soup is recommended but more bananas and milk are to be consumed. 8 medium-sized bananas and 3 glasses of skimmed milk must be consumed over the day, as suggested by the website.

Day 5 is when you can have one item among chicken, fish, or beef. This can be consumed in two meals along with six tomatoes. Vegetarians can replace meat with cottage cheese or brown rice in addition to tomatoes.

On day 6, meat (or cottage cheese) and vegetables are recommended with no tomatoes.

On day 7, the last day, more fruits and vegetables are to be added to the diet.

Apart from these foods, GM diet focusses on drinking enough water about six to eight glasses each day.

Is GM diet sustainable?

This diet plan involves the consumption of low-calorie or negative-calorie foods which provide fewer calories than they take to digest, thereby promoting weight loss. Besides, it emphasises drinking water which helps detoxify the body. But like most other fad diets, experts are divided in their opinion about whether this diet plan is sustainable.

According to medicalnewstoday.com, the diet lacks essential vitamins and minerals that come with eating a variety of healthy foods daily. Besides, most days of the entire diet plan provide low amounts of protein, which, researchers argue, can decrease appetite and promote weight loss.

Moreover, the diet can only lead to temporary weight loss. Once the GM diet plan is over, it is likely that you would regain weight once you resume your normal diet, according to Healthline.

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GM diet: Know all about the diet plan that promises weight loss in just seven days - The Indian Express

Whether it is losing weight or saving more money, most people will give up on their New Year's resolutions by the end of this week.

The ceremony of linking behavior changes to a specific date can be a powerful motivator, according to Charles Duhigg, author of the book "The Power of Habit."

But most people will fail to create their new habits, because they did not make a specific enough plan, Duhigg said.

Check out this video to learn how you can create goals that will lead to lasting changes in your life.

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Here's how to actually stick to your New Year's resolutions from the author of Power of Habit - CNBC

Most resolutions don't last an entire year. But there are things you can do when it comes to healthy eating that can give you a quick 'detox.'

CLEVELAND Whether you admit it or not, most people have some sort of diet in mind when it comes to New Years Resolutions. But sticking to a new eating plan usually doesn't make it through an entire year -- or even a month. In our "2021 Refresh" series, we asked a couple experts what are some simple things we can do to just kickstart healthy eating?

I think the trend that I'm seeing is like a complete overhaul, says Cleveland Clinic Dietician, Kristin Kirkpatrick.

Every January, millions of people vow to lose weight or eat healthy. How long does it last? Research shows its 66 days on average.

So, how can we start small?

Number one, January is a great time to really encompass that kind of dry January mentality," Kirkpatrick says. "Even if it's just a week, if you go a week without having any alcoholic beverages, typically you can go two weeks three weeks.

She says also try to eat foods with three ingredients or less and you'll automatically ditch the majority of processed foods.

I also think frequency of eating is an easy thing to change and a huge detoxing mechanism, so if you think about the fact that if you take in a time-restricted eating approach and you say, 'OK, this week Im only going to eat eight hours every day and there's nothing outside of that time, nothing outside of that window.

Studies show time-restricted eating jumpstarts weight loss, helps lower cholesterol and improves type 2 diabetes.

The best diet out there is the one you will stay on long-term, and that's different for everyone. I wouldn't do well on a ketogenic diet, but a lot of my patients do. I think if you're looking in more general terms, a Mediterranean diet is always a really great approach because it does encompass still being able to have fats, still being able to have animal proteins in the form of chicken or fish and then it has a lot of other things like obviously fruits, vegetables, whole grains, nuts and seeds.

See the rest here:
2021 Refresh: What's a time-restricted diet? Exploring simple options to help you eat healthier - WKYC.com

FORT WAYNE, Ind. (WANE) Starting a weight-loss journey can be a daunting task, a steep climb where it is hard to see the end-result from where one is standing.

For those that have set a new years resolution of losing weight or improving their fitness level, that task is even more complicated by the ongoing pandemic.

Gyms, usually an outlet for people to work towards that resolution, are considered high-risk areas for spreading COVID-19.

There are ways to reduce that risk, however.

Scott Charland, manager of human performance at Parkview Sports Medicine, recommends wearing a mask if you go to a gym. Masks are not required under Gov. Eric Holcombs mask mandate as long as you are able to socially distance. When wearing a mask at the gym, Charland recommends wearing one made from cotton material.

Wearing a mask while working out may not be the most comfortable for some people, especially if they in the early stages of a weight-loss journey. Charland understands there is an adjustment period and urges patience.

Just like any exercise program that youre going to be starting around the new year, start slow, work your way into it, Charland said. Its a marathon, not a sprint. So take your time and let your body get acclimated to wearing that mask.

There are alternatives for those that are not comfortable with going to a gym at this time. A simple web search can yield several results for workouts that can be completed from home.

When working out from home, Charland recommends mixing in cardiovascular, strength and flexibility activities. Cardiovascular any activity that pushes ones heart rate activities could include going on a walk or doing stair steps. Strength activities may include push-ups, sit-ups or air squats.

Group workouts that are hosted in gyms have also gone virtual. This is an option for people who need a trainer or coach to keep them accountable when exercising.

Regardless of ones comfort level, anything is better than nothing. Charland points out that the health benefits of exercising do not come overnight. Even in the middle of a global pandemic, there are small ways for people to improve their physical fitness and work towards that new years resolution of losing weight.

Youre really investing in your health when you participate in an exercise program.

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Resolved to lose weight? Heres how to succeed during a pandemic - WANE

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