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Dec 27

How to lose weight and stay sane: give up social media – Sydney Morning Herald

I asked our social media editor Beth Newman for help and she got onto it right away, logging the issue with Twitter in Australia. She warned me, however, Twitter can be frustratingly slow with responding ironic for a platform of immediate communication.

The Twitterverse was quick to tell me my account had been hijacked but the response from the social networking service has been glacial. Zero, zip, zilch, nada, nothing. Which for a company based in a capitalist country like America, where the customer is always right, I find astounding. I'm sure Twitter CEO @JackDorsey, would not be proud of this either.

I was an early adopter of this social media site. I heard about the then start-up while living in San Francisco in 2007. Which makes its lack of response sting even more. Have tech giants never heard of brand loyalty or value it?

Another friends daughter had the same thing happen with her Instagram account. Not only were her account and followers deleted in one fell swoop, she lost all her photos too. My friend tried to contact everyone she knew who worked at Instagram in Australia and abroad, again to no avail.

The question is, short of storming their San Francisco or Silicon Valley HQs, how do you talk to a real person at Twitter, Instagram or Facebook? Special prize for someone who has (CEO Mark Zuckerberg doesnt count I mean a worker bee).

Truth be told I have not missed the shouting match that is Twitter, where too many people are on transmit and not receive. I tend to think of the Twitter audience as filled with hecklers, like the Jim Henson creations Statler and Waldorf, in The Muppet Show, the two elderly men who jeered not cheered from their balcony seats. It is, however, useful in my line of work.

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Before I became dead to the Twitterverse, Id already gone on a social media diet. Id taken the Facebook app off my mobile phone earlier this year when I was asked to judge a book award. If I had time enough to waste there I reasoned, I had time to read one of the 23 books on my judging list.

Can I say, dear reader, what a delight it was to force myself to focus long enough to read a book. Several of them, in fact. I became reacquainted again with the joy of reading something other than coronavirus updates and newsfeeds. Ive now lost count of how many books Ive read in 2020 since getting back into my first love: reading books.

Taking those apps off my phones also meant instead of doing the digital flick through each morning as soon as the alarm went off, I got up and walked with a friend. So not only did my mental health improve, my physical health did too. I am now several kilos lighter, thanks to this new daily habit and the fact I also gave up alcohol for a few months (start one good habit and it leads to others). Coming home from my walk each morning with coffee in hand, I'd return to my second love: reading newspapers, and limiting my daily intake of online coronavirus news to one grab in the morning (11am briefing) and once again in the afternoon (before another walk).

Clearly, I have not been alone in my former doomscrolling habit. As the act of consuming an endless procession of negative online news, to the detriment of the scroller's mental wellness is the Macquarie dictionary's word of the year weve all been doing it. As it is the end of the year, a time to examine old habits, and attempt to create news ones, I'm going to try to stay a socially distant 1.5 metres arm's length from social media again, if I can.

But not before I've heard back from Twitter. I've set up a new Twitter account @HelenPitt6 and eagerly await a response from @JackDorsey and co. It's a point of principle now; they will not defeat me.

And my 2021 New Year's resolution is to do everything: Tweeting, reading, working, walking, eating, drinking, and sleeping in moderation. Please, no more hacking though.

Follow Helen Pitt on Twitter @HelenPitt6.

Our Morning Edition newsletter is a curated guide to the most important and interesting stories, analysis and insights. Sign up to The Sydney Morning Heralds newsletter here, The Ages here, Brisbane Times here, and WAtodays here.

Helen Pitt is a journalist at the The Sydney Morning Herald.

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How to lose weight and stay sane: give up social media - Sydney Morning Herald


Dec 27

Jenny Craig: Everything You Need to Know Before Trying This Program 2021 Update – Observer

For people who want to start a healthy, weight loss diet but cant due to the complicated nature of it, theyre in luck. Theres a weight loss program called Jenny Craig that will deliver healthy pre-packaged meals at your doorstep, which completely takes complexity out of the equation. The meals delivered are low on calories and ready to eat. The service has its own Jenny Craig diet plan tailor made to its subscribers requirements for the most effective weight loss. Think of it as the start to a healthy lifestyle.

The Jenny Craig Program was founded in Melbourne, Australia by Jenny and Sydney Craig back in 1983 as an ultimate service to help people lose weight in the most healthy and efficient way possible. Just 2 years later, in 1985, the Jenny Craig Program came to the US. Today, it has over 600 weight management centers worldwide.

After reading that the first question you may ask is why would anyone need it? Cant a person do all of that himself/herself. Well, they most definitely can but it isnt easy. Most fitness enthusiasts have to go out of their way to count calories and make sure their diet and exercise can satisfy their weight goals. Most people who aspire to be fit get put off by these complications and the Jenny Craig program is targeted towards those very people.

Think about it, you not having to worry about the calories in what youre eating while losing weight and getting ready to eat food at your doorstep. Thats what we would call a fitness enthusiasts paradise. As you shall see in the menu later on, theres a wide variety of healthy meals and snacks to choose from and its not something boring, that most people believe healthy eating to be.

You might not believe it, but following the Jenny Craig program is not complicated at all. Your whole process of weight loss, from start to finish, can be done in 4 really simple steps. They are as follows:

Step 1: Signing Up

As it would be necessary for any type of subscription service, you have to sign up first. To do that, you have 2 options. You can either head to The Jenny Craig website and sign up online or you can physically visit a local Jenny Craig center if its nearby.

During the Covid pandemic, however, we would recommend doing it online. This is a paid membership and requires a fee for work. There are multiple meals plans available, all with their own price and benefits. You have to choose one that best suits your budget requirements and youll be god to go in the sign up stage.

Step 2: Meeting a Consultant

Once youre done with the signing up process in Step 1, a Jenny Craig consultant will be assigned to you. Again, you can either meet them physically or virtually online (we still emphasize on keeping it online). The consultant is there to guide you in every step of the way. You can discuss your weight loss goals and problems you have with the diet. Anything. And theyll help you get the best possible meal to trim that fat.

Youll only need to meet them twice a week at first and then, if you get the hang of it yourself, meet them less frequently. The consultant is claimed to be professional enough to figure out your strengths and help you use them to your advantage.

Step 3: Eating and Exercising

Then comes the most effective part, eating. The daily Jenny Craig diet consists of 3 entres and 2 snacks which can either be picked up from the Jenny Craig Centre or directly delivered to your home. There are over a 100 items to choose from in the Jenny Craig menu and well discuss it in detail on the Menu section.

Along with the diet, it is also important to perform the exercises recommended by your consultant. Diet alone cannot help you reach your weight loss goal so its important that you also focus on physical activity. The exercise along with the proper diet will make sure that you reach your goal weight in the earliest time possible.

Step 4: Transitioning Back

You cant be subscribed to this program forever so youll eventually have to phase it out. Once youre halfway there with your goal weight youll need to stop relying on the Jenny Craig food and slowly integrating home cooked meals in your diet. The diet plan and recipes for your home cooked meals will be provided by your consultant.

Even once youve completely phased out the Jenny Craig meal, you can still have weekly consultation with your consultant for diet and exercise tips as long as you still have the membership.

Also, the knowledge youve gained through this program will also help you prepare healthy meals on your own and stay in shape for as long as you possibly can.

Lose up to16 poundsin your first4 weeks Try Jenny Craig Now!

In case you want to know what the Jenny Craig menu looks like, its basically a 2-3 course meal depending on what package you go for. Even with the most basic plan, you get Breakfast and Lunch. As mentioned earlier, you either have the option of having it delivered at your doorstep or you can physically go to a Jenny Craig weight management center to pick up your own meals.

Its all a healthy, low fat diet for the best calorie control possible. In addition to these regular meals, fresh fruit like strawberries, oranges, nectarines, apples, watermelons, kiwi, and avocado; vegetable like kale, lettuce, onion, garlic, beets, and celery; dairy products like Greek yogurt; and fresh herbs can also be bought separately from the Jenny Craig program.

In case you havent noticed, all these foods are rich in proteins and fibers and low on carbohydrates. This is essential for weight loss. At the earlier stages, sugary foods will probably be prohibited for a couple of weeks but then youll be allowed to have them once in a while later. Consumption of alcohol is also highly discouraged in this program but, like sugary foods, you can have it later in moderate amounts.

As mentioned earlier all of these are prepared by the Jenny Craig Center and you can either go to the center or get it delivered to your house. The meals are packaged and are ready to eat. This means that no cooking is required, which allows you to take your time out for other pastimes. To view the complete menu of Jenny Craig, Visit its official website!

Pros

Cons

Everyone is different and therefore might have different health plans. Your consultant might try his/her best to give you the best diet but they dont know about your health conditions. Its always better to consult with your doctor before trying out the new diet and exercises.

Does Jenny Craig Work?

Yes, it does. And if you have any doubts regarding this, head over to the Jenny Craig website and there youll find countless success stories of happy clients who successfully managed to reach their goal weight with this program.

Does Jenny Craig work for all ages?

The Jenny Craig program is designed for people of ages 13 and up. Based on your age, your consultant will recommend the best possible meal and exercise plan, which best suits your metabolism for an effective weight loss.

Can I really do Jenny Craig anywhere?

Yes, this program offers the flexibility of getting your meals and meeting your consultant either physically or online. If you live nearby a Jenny Craig center then all is well. Otherwise you can contact your consultant on call and get your meals delivered anywhere.

Can I really do Jenny Craig anywhere?

Yes, this program offers the flexibility of getting your meals and meeting your consultant either physically or online. If you live nearby a Jenny Craig center then all is well. Otherwise you can contact your consultant on call and get your meals delivered anywhere.

Finally, we come to pricing. As mentioned earlier, this doesnt come in cheap and it has multiple costs attached to it. The one time initial subscription fee is around $100. Theres also a $20 monthly fee that you need to pay to stay in the membership. Apart from that, you also need to pay separately for the meals provided, which can cost around $150 per week depending on what you get.

The weekly meal plans are as follows:

Simple Meal Plan $12.99

Essential Meal Plan $19.49

Rapid Results Complete Weight Loss Plan $22.49

A little bit steep but if you consider all the convenience, service, and benefits that youre getting by this program, it is worth every penny. There might not be any other service that offers this level of convenience and dedication to your weight loss goals and theres definitely not another program which will deliver the pre-packaged food to your doorstep. If you need weight loss and if you can pay for it, then do get the Jenny Craig subscription.

However, as its mentioned in one of the cons, do consult your doctor to confirm that you dont have any problem that might cause problems with this diet. In normal circumstances its completely safe. However, not everything is suitable for everyone so its better to be safe than sorry.

If you want more information regarding this program, head over to the link below to check out their website and, if youre convinced, sign up.

Visit the Official Website of Jenny Craig Here!

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Jenny Craig: Everything You Need to Know Before Trying This Program 2021 Update - Observer


Dec 27

COVID-19 : Is the caloric deficit enough to burn fat and lose weight successfully? – Explica

We are at a time of year when the Purpose of amendment in different areas of our life it takes on a special role. And perhaps one of the most recurrent aspects is the one that refers to slim down. More, if we take into account the excesses that we can commit in the main Christmas celebrations and that some experts place between 3 and 5 kilos of additional weight in just two or three weeks.

Furthermore, in a world ravaged by the SARS-CoV-2 pandemic, we know that obesity behaves as a risk factor for severe forms of COVID-19. 80% of the patients who had severe forms of the infection, who required intubation, mechanical ventilation in the ICU and died, were obese. Thus, obesity is the main factor of poor prognosis in COVID-19 infection , explains Susana Monereo, head of the Endocrinology and Nutrition Service at the Gregorio Maran General University Hospital (Madrid).

So, maybe this is the right time to share that not everything goes in the weight loss process. There are shapes and forms. Losing weight is easy. Almost everyone who tries succeeds. The really difficult thing is to maintain the lost weightor. Less than 10% of those who diet actually weigh less after a few years. In fact, most end up weighing more than when they started. Ironically, poorly performed diets make you fat, and each failed attempt takes you further away from your goal, explains Marcos Vzquez, creator of the Fitness Revolutionary blog.

Hence it is not unreasonable to say that There are fattening diets. And this happens because they are based exclusively on the caloric deficit when in reality, in addition to eating fewer calories, it is necessary to incorporate sufficient protein and strength training into the diet.

Many believe that it is impossible to gain muscle mass and lose fat at the same time, but they are wrong. In beginners it is not only possible but more likely if you eat enough protein (1.5-2 grams per kg of body weight) and do strength training.In fact, the better you do your first diet, the better you will do in the following ones. And backwards. If after a failed diet you end up gaining fat and losing muscle, your metabolism will be worse than when you started and your next attempt will be even more difficult , indicates Vzquez, who supports his message in an abundant scientific literature, such as a study published years ago in Annals of Nutrition & Metabolism.

Revolutionary Fitness

One study divided overweight police officers into three groups. One group simply went on a diet, cutting calories by 20%. The other two groups, in addition to cutting calories, added strength training and a protein supplement (one group took casein and the other whey), to reach 1.5 g / kg of protein per day. At 12 weeks, the groups that trained strength and added more protein lost significantly more fat and gained muscle. However, those who only dieted lost less fat, in addition to losing muscle, explains Marcos Vzquez.

Protein supplements are not necessary. The same effects would have been achieved with food, but the supplement can help meet the requirements with minimal additional calories, adds the expert.

When starting a weight loss process it is clear what we mean and what we intend with it caloric deficit. Basically it is about eating less than what we spend to force the body to cover the difference with fat reserves. By doing this, we will lose weight, but it is possible that, as we mentioned at the beginning, we are part of the 90 percent of people who fail.

Therefore it is necessary to add to the equation a adequate protein intake -in addition to increasing satiety, mitigates metabolic slowdown and loss of muscle mass- and strength training -preserves muscle mass and smoothes the metabolic slowdown- so that we are closer to achieving our goals.

Although we have seen the importance of strength training, it does not mean that we should ignore other types of physical routines, such as the more traditional cardio. In fact, recent research, published in Obesity Reviews, concludes that the most effective approach to burning fat is combination of high intensity aerobic exercise and high load strength training Provides better results to decrease abdominal fat, improve lean body mass, and increase cardiorespiratory fitness.

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COVID-19 : Is the caloric deficit enough to burn fat and lose weight successfully? - Explica


Dec 27

These were the 10 most adopted weight loss diets in 2020 – Times Now

These were the 10 most adopted weight loss diets in 2020  |  Photo Credit: iStock Images

New Delhi:The year 2020 was quite a bit of a bumpy rollercoaster ride. From a global pandemic, followed by a lockdown to rise in the rate of unemployment, people all around the world went through changes and were exposed to new experiences. The world saw the emergence of budding artists, authors, actors and even chefs. Due to the rise in awareness of health, there was seen a rise in prominence of various diet plans that were being adopted by people. Most of the diet plans aimed at weight loss as the objective of adaption of such diets were to shed off the extra lockdown weight.

Here are some weight-loss diets that remained in the highlight in 2020:

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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These were the 10 most adopted weight loss diets in 2020 - Times Now


Dec 27

Low-fat cheeses that may actually contribute to weight loss – TheHealthSite

If youre on a weight loss journey, you would probably think of cutting the dairy products out of your diet entirely, specially cheese. But dairy products are an excellent source of calcium and some studies suggest that our body burns more fat when it gets enough calcium. Dairy foods are also rich in protein, which helps speed up metabolism and reduce appetite, making it easier for you to lose weight. In addition to losing fat, a high-protein diet can also help you build muscle. Plus, many dairy products are fortified with vitamin D, which can keep your hormone levels in check and help enhance weight loss. Cheese is also a great source of protein, plus phosphorus, vitamin A and zinc. So, instead of totally removing the dairy products from your diet, opt for low-fat options. Thanks to high calcium and protein content, eating low-fat cheese, yogurt, and milk may actually contribute to weight loss. Also Read - Skipping breakfast: What happens to the body when you miss your morning meal?

Cheese is often considered a calorie-dense food as many kinds of cheese are high in fat, especially saturated fats. Here are some low-fat (and non-fat) cheese options to help you enjoy this tempting treat without feeling guilty. Also Read - Intermittent fasting helps you lose weight fast: But you must make the right food choices

The saturated fat in cheese is known to raise our cholesterol levels. In low-fat cheeses, this fat is usually replaced with some kind of binder to maintain the texture of the cheese. Thus, choosing low-fat cheeses allows people to still enjoy their favorite food while reducing their saturated fat intake. Low-fat cheeses, however, might not taste as good as regular cheese. The following cheeses are naturally lower in fat than others. Their reduced-fat versions are even better for your weight loss. Also Read - Weight loss challenge: Try these diet tips to reduce extra kilos during lockdown

How much dairy you should be getting each day depends on your age. The U.S. Department of Agricultures MyPlate recommends 3 cups of low-fat or fat free milk and dairy foods daily for those 9 years or older, 2 1/2 servings for those 4-8 years old, and 2 servings for those 2-3 years old.

Dairy products are excellent source of nutrients that support bone health and help lower the risk of type 2 diabetes/metabolic syndrome, high blood pressure and heart disease.

Most people dont get the recommended amount of calcium in their diets. According to Mayo Clinic, the recommended upper limit for calcium is 2,500 mg a day for adults 19 to 50 and 2,000 mg a day for those 51 and older. Since your body doesnt produce calcium, you must get it through other sources. Calcium can be found in a variety of foods, including dairy products, dark green leafy vegetables, fish and Calcium-fortified foods and beverages.

Eating low-fat cheese is a great way to get in more calcium, while reducing controlling your calories and saturated fat intake.

Published : December 27, 2020 1:30 pm | Updated:December 27, 2020 1:54 pm

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Low-fat cheeses that may actually contribute to weight loss - TheHealthSite


Dec 27

Keeping the pounds off during and after the holidays – San Marcos Daily Record

With Christmas festivities over with, the next holiday is New Years Day. For active individuals the routine does not change that much. The problems arise from the outside influences that often throw a wrench into the routine. A few examples include a few meals that are larger than the usual evening meal. Then Christmas is often a time for family, relatives, and friends to gather. This year has the pandemic situation that limited a lot of family gatherings. While recommendations were to limit visitation, I have seen many posts on social media of families still getting together. The normal routine of going for a run is often hindered by visiting family or relatives that want to visit and travel to nearby events. Then, for the sports-minded, the Bowl Game Extravaganza on television begins. The number of bowl games is reduced this year, but there are enough football games to take up more than a Saturday afternoon. Almost any day is open for a bowl game and it is one other interruption of a routine that a person normally used for exercise. And the NBA basketball season is starting up to add to the already large number of hours of sports entertainment.

Another minor problem is that while the Christmas meal is relatively healthy, it is often a case of eating too many second and third helpings. The food for television viewing is more of a buffet and not necessarily healthy. Chips, dip, sweet rolls, and a few carrot sticks. Beverages are more likely to be beer and wine to add to the calorie count. With added calories from meals and snacks, limited amount of time to exercise, it is very easy to put on a few extra pounds from the two weeks of holiday celebrations.

For many individuals that make resolutions for the New Year it is often to lose the weight gained from the holiday eating. For some reason it only takes two weeks to gain those added pounds, but more like two months to lose those pounds. It is never a fair fight when it comes to weight loss.

One of the easiest methods of keeping the weight gain to a minimum over the two weeks, and to get rid of any excess pounds after the two weeks, is to walk it off. Walking is a natural means of travel for humans and only requires a commitment to put in a few minutes a day. Walking to lose weight is one reason to start a walking program but there are many other benefits. Walking helps reduce your likelihood of developing heart disease, type 2 diabetes, a stroke, a hip fracture, depression, and even some forms of cancer, according to Johns Hopkins White Papers edition of Nutrition and Weight Control for Longevity. Walking can also improve sleep, tone muscles, reduce stress levels, relieve back pain, strengthen bones, lower blood pressure, and preserve brain power. And for some of the senior aged people it is easier on the joints.

The recommended amount of time a person needs to prevent weight gain is 150 minutes a week, or roughly 25 minutes a day. If you need to lose weight the number of minutes recommended increases up to 300 minutes a week. This amounts to an hour a day for five days. The hour does not have to be all at one time. It can be divided into 15 minute bouts of walking four times a day. This can be during half time of the football game for those sports junkies.

A study of 5,000 adults who walked as little as30 to 59 minutes a week were 26% more likely to lose weight than gain weight over a 15 year period. Adults who walked between 60 and 240 minutes a week were 33% more likely to lose weight than gain weight. And those individuals that walked more than 240 minutes a week were 44% more likely to lose weight than gain weight.

For individuals that are sedentary the recommendation is to start slow and gradually increase the number of walking minutes. Buy some comfortable walking shoes. Running shoes can be substituted for comfortable wear. The key is to not get discouraged and be as consistent as possible. If a few days are missed dont give up, but motivate yourself to keep walking and understand that the process is not a quick fix, but a long term challenge for a healthier life. Most cell phones have an app that records your efforts and will help motivate you when you see the improvement. As the routine of walking gets easier the pace of the walk may increase from 3 miles an hour to 5 miles an hour. By the time next years two week weight gain is scheduled, the odds are good that the weight gain will be a thing of the past.

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Keeping the pounds off during and after the holidays - San Marcos Daily Record


Dec 23

Naturally Slim review: What is it, and who is it suitable for? – Medical News Today

Naturally Slim provide online education for people interested in losing weight.

Their program does not involve changing the diet or counting calories or points. Instead, they aim to retrain peoples thinking about food and help them make healthful choices about how and when to eat.

Below, learn more about the Naturally Slim program.

Please note that no one at Medical News Today has tried this program and that all information below is purely research-based.

According to their website, Naturally Slim is an online counseling program that teaches a person how and when to eat. The company say that their program does not involve:

Instead, they aim to help businesses encourage their employees to have more healthful behaviors. For doctors, they aim to provide support to patients who hope to lose weight.

The program is designed for people with overweight or obesity and others looking to maintain a healthy weight.

Naturally Slim offer video lessons and other online learning tools. The goal is to help a person lose weight in order to reach or maintain a healthy weight.

Employers or clinics tend to offer the program. A person may, for example, be able to access it using their employee login information.

Alternately, individuals looking to use Naturally Slim can sign up here. Subscription costs range from $3750 a month, depending on the preferred plan. The company also offer a yearly subscription with a lower cost per month.

The videos and other materials are available on desktops, mobile devices, and tablets. A person has unlimited access to the materials for the duration of their subscription.

Each of their programs lasts 10 weeks, and the company claim that users notice benefits within that period.

Naturally Slim aim to encourage weight loss through mindful eating. Their website cites several findings from a 2015 study, including:

The study had included 3,880 participants from 93 companies. The researchers concluded that the program had successfully changed core behaviors to reduce weight and reverse metabolic syndrome.

However, it is crucial to note that one of the two researchers behind this peer-reviewed study is Naturally Slims chief medical officer.

Meanwhile, the University of South Alabama, which offer Naturally Slim to employees and their spouses, claim that this program is based on a different one, called Eatology.

The university explains that both programs educate people about:

Preventing obesity or overweight can have significant health benefits. According to the American Heart Association (AHA), some benefits of maintaining a healthy weight include:

Naturally Slim claim that their program also helps people prevent or reverse metabolic syndrome a collection of risk factors for conditions such as heart disease, diabetes, and stroke.

According to the National Heart, Lung, and Blood Institute, a person must have at least three of the following five factors for a diagnosis of metabolic syndrome:

In order to reap the potential benefits of Naturally Slim, a person must use the materials regularly, as instructed. However, various factors, such as restricted time, may prevent this.

Anyone looking to lose weight with online support may also consider:

The AHA recommend that people looking to reach or maintain a healthy weight:

Naturally Slim is an online training program for people looking to achieve or maintain a healthy weight by learning new eating habits, rather than counting calories or restricting the diet.

Individuals and employers can sign up for accounts. Each program is 10 weeks.

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Naturally Slim review: What is it, and who is it suitable for? - Medical News Today


Dec 23

The Simplest Way to Lose Weight, According to Science | Eat This Not That – Eat This, Not That

Lots of aspects of adopting healthier habits are difficult. Cravings, fatigue, motivation, and more can get in the way of seeing results. But a new study says one of the easiest things to do to help progress is to simply talk about it!

The 87 participants in a Drexel University study published in the journal Obesity in October were tasked with wearing a Fitbit tracker, weighing themselves, and logging their food intake on an app over a 12-month period. The goal was to see if the level of contact and information shared with other people affect their health. (Related: 15 Underrated Weight Loss Tips That Actually Work.)

For three months at the beginning, each also participated in a weekly group session with each other where they learned behavioral skills. After that all participants only had contact with their coach through one text a week and one phone call a month. Coaches were able to see the data from half of them and craft messages based on the information. For the others, no one had access to their data and messages were generic.

"We were interested to see if weight-loss maintenance would be better when coaches could see the data and provide feedback and a sense of accountability to participants," says the lead author of the study and an associate professor at the school, Meghan Butryn, PhD., "which might help sustain a high level of motivation to keep up healthy eating behaviors and physical activity."

The study found that the participants whose data was shared with coaches maintained weight loss, while those whose data was private regained about four pounds during the weeks with no group sessions.

Of course, more research needs to be done, Butryn says. But showing goals and progress and talking about it with your doctor, trainer, a dietitian, or even friends and family could be the motivation needed to keep it up, especially into 2021!

For some another kind of inspiration, here are The 7 Healthiest Foods to Eat Right Now. And to get all the latest weight loss and healthy living tips delivered right to your email inbox every day, sign up for our newsletter!

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The Simplest Way to Lose Weight, According to Science | Eat This Not That - Eat This, Not That


Dec 23

The warrior diet: Pros, cons, how to follow it, and example meal plan – Medical News Today

The Warrior Diet restricts eating some foods for 20 hours a day and lets people overeat from dinnertime.

The Warrior Diet is based on intermittent fasting principles and could offer health benefits and weight loss for some people.

However, this diet may not be suitable, safe, or even necessary for many.

This article explores what the Warrior Diet is and how it works. It also discusses potential benefits and downsides, how to follow the diet, and what to eat.

The Warrior Diet is a diet based on intermittent fasting.

Fitness specialist Ori Hofmekler has written several books about dieting. He created The Warrior Diet, which he published in 2002.

According to the authors website, Hofmekler has based the Warrior Diet on survival science and his nutrition knowledge.

The regimen aims to help people lose weight and fat by eating most of their calories within a 4-hour window.

The Warrior Diet philosophy is that the body is pre-programmed to follow life cycles that evolved to improve our survival.

These cycles include periods of undereating and overeating, exercise and rest, and wake and sleep.

Hofmekler believes that interrupting these cycles due to chronic stress or too many meals in the day affects the bodys ability to adapt and perform. The result of interrupting cycles could be weight gain and obesity.

However, scientific studies do not necessarily support these claims.

The Warrior Diet has three initial phases that people perform over 3 weeks:

Phase one (week 1), detox: Aims to improve the bodys capacity to remove toxins and helps the liver neutralize substances that trigger fat gain.

Phase two (week 2), adaptation to fat fuel: Aims to improve the bodys ability to utilize fat for energy.

Phase three (week 3), adaptation to carbohydrate fuel: Aims to improve the bodys ability to utilize carbs for energy.

Each phase involves periods of undereating during the day and overeating from dinner onward.

No research specifically supports the Warrior Diet.

However, there are studies on the benefits of intermittent fasting.

For instance, one small study looked at the effect of fasting from dawn to sunset on participants with metabolic syndrome.

After 4 weeks, the researchers found that the participants had a reduction in body mass index and waist circumference and improvements in blood pressure.

However, the design of this study differs from the Warrior Diet. For example, the participants fasted completely, with no food or drink. The fasting window of 14 hours was also shorter than the diets 20-hour period.

Other studies suggest the beneficial effects of intermittent fasting could be weight loss, decreased cholesterol, and improved heart health.

However, the period of fasting and eating varies in studies, as does the amount of calories participants eat.

These variations mean it is difficult to apply the specific benefits to the Warrior Diet.

Fasting may alter the hunger hormones leptin and ghrelin, according to some research. However, it is not conclusive how macronutrients and the timing of meals affect these hormones.

The Warrior Diet is highly restrictive and unnecessary for most people. It may also lead to potentially dangerous side effects, such as fatigue, irritability, and fainting.

It is important to find a healthful diet that nourishes a persons body and suits their lifestyle.

Most of the research on intermittent fasting is on middle-aged adults with overweight.

The National Institute on Aging state we need more studies to determine if this type of eating pattern is safe for people with moderate weight, as well as younger people and older adults.

The Warrior Diet may not be suitable for people with health conditions, pregnant or breastfeeding people, people with underweight, and those with a current or previous eating disorder.

Athletes and those who regularly participate in sport may need more food to sustain their training regimes.

The Warrior Diet may be challenging in social eating situations and could produce side effects in some people. It could also lead to eating disorders.

Always consult a healthcare professional before starting a new diet program.

The following is an example of how to follow the Warrior Diet. Remember to speak with a doctor before trying this program.

People need to undereat after waking until the evening meal.

Do not consume animal flesh protein such as meat, poultry, or fish. Instead, eat:

During this phase, people can drink tea and coffee with regular milk and no sugar. They can also drink fresh juices.

From dinner onwards, people can overeat. They should eat the first serving of food and then take a 20-minute break. If they are still hungry, they then eat more of the same food. The break allows a person to respond to their bodys satiety signals indicating they are full.

Example of evening meal foods:

Additionally, people must eliminate all sugars, candies, and sweeteners during phase one.

During this phase, people should eat a handful of nuts with meals at night. High-fat foods, such as nuts and seeds, help regulate the satiety hormone leptin.

Daytime undereating foods and instructions are the same as week 1.

People can eat the same foods as week 1 for night-time overeating, but replace the beans with animal protein such as meat, fish, or eggs.

If someone is too full to eat the protein after the handful of nuts, they can leave out the protein the emphasis is on eating the nuts.

People can eat raw nuts, including almonds, walnuts, and pecans.

Avoid eating starchy or sweet foods during this phase.

The third phase involves alternating between high-carb and high-protein meals. People should eat according to the following cycles:

The undereating foods are the same as weeks 1 and 2.

People can add high carb foods during the overeating period according to which cycle they are on. They should choose one main carb per meal from the following:

Someone can include carbs with their main choice but in small quantities. They must still take a 20-minute break between meals.

Following the initial 3 weeks, people can rotate between the phases according to their individual needs.

Once someone completes the initial phases, they can enjoy a glass of wine with a high protein meal.

However, they should not drink beer or other alcoholic beverages.

The Warrior Diet also advises people to take various nutritional supplements such as multivitamins, minerals, and amino acids.

Although there is no research to support the Warrior Diet, the benefits to health and weight loss from intermittent fasting may be relevant.

The diet may not be suitable or safe for certain groups of people. It could also lead to eating disorders in some.

The diets complexity and restrictions mean that a person will have difficulties with eating out socially. They may also find the program difficult to follow.

It is unnecessary to follow restrictive programs, such as the Warrior Diet, to maintain a moderate weight or healthful lifestyle. Consult with a doctor or dietitian to find an eating plan suitable for a persons lifestyle and health goals.

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The warrior diet: Pros, cons, how to follow it, and example meal plan - Medical News Today


Dec 23

Add These Weight-Loss Friendly Foods To Your Diet For Effective Results – Doctor NDTV

Weight loss tips: Certain foods and drinks can help in weight loss. Here 's a list of foods you should not miss for effective results.

Weight loss tips: You need to burn more calories than you consume to shed weight

A well-balanced diet can help you maintain a healthy weight and overall health. In order to lose weight, you need to consume fewer calories than you burn. Metabolism is another important factor which determines how much weight you will lose. It is the rate at which your body generated energy from the diet consumed. Better metabolism results in better weight loss. Diet is an important factor which affects both metabolism and your weight loss process. Several foods can keep you full for longer and reduce overall calorie consumption while others can boost your metabolism. Here are some foods which can speed up your weight loss.

A hard-boiled egg contains very few calories with a high amount of protein. A good dosage of protein reduces appetite. You can consume hard-boiled egg for breakfast or as an evening snack. You can also prepare a salad with boiled egg and green leafy vegetables for a filling meal.

Eggs are loaded with protein, biotin, calcium and vitamin A and DPhoto Credit: iStock

Oats are loaded with fibre. Adding oats to your diet can make you feel less hungry and boost your digestion too. Adding freshly chopped fruits on the top of the oats will add to the nutritional value and overall fibre content.

Also read: Walking Mistakes To Avoid For Weight Loss

Avocados are loaded with healthy fats and fibre which can keep you satisfied for longer. These are also loaded with vitamin C, folate, potassium, vitamin E, and vitamin K. Avocado also contain very few carbs with high healthy fats, making it suitable for keto diet.

Also read:Weight Loss Tips: Boost Your Metabolism With These Foods And Drinks To Lose Weight Effectively

Nuts are a powerhouse of nutrition. Adding just a handful of nuts can help ensure the intake of essential nutrients and assist in weight loss too. But consume nuts in moderation as these are high in calories. You can snack on some nuts in the evening or add them as a topping.

Consume nuts in moderation when trying to lose weightPhoto Credit: iStock

Something as simple as drinking water can help in weight management. Adequate water consumption helps in detoxification and removes toxins from the body. It will also make you eat less. During the winter season, many forget to enough water. So, carry a water bottle with you to ensure enough water consumption.

Also read:Weight Loss: 7 Surprising Weight Loss Tips You Must Follow

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For a healthy weight loss, exercise regularly and consume a well-balanced diet with essential nutrients. Following a crash diet may lead to nutritional deficiencies or certain side effects.

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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Add These Weight-Loss Friendly Foods To Your Diet For Effective Results - Doctor NDTV



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