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Oct 20

Ultrasonographic changes in quadriceps femoris thickness in women with normal pregnancy and women on bed rest for threatened preterm labor |…

Study design and subjects

We performed two studies: a longitudinal study on the changes in the quadriceps femoris muscle thickness in women with normal pregnancy, both during pregnancy and the postpartum period (study 1), and a prospective comparison study on the quadriceps femoris muscle thickness during pregnancy and the postpartum period in women with normal pregnancy and women treated for TPL with bed rest (study 2) between June 2014 and March 2016. The Ethics Committee of Tokushima University Hospital reviewed and approved the study (Approval number 2037-1), and written informed consent was obtained from all participants. All experimental protocols were designed according to the Declaration of Helsinkis ethical principles and performed in accordance with the Ethical Guidelines for Medical and Health Research Involving Human Subjects.

The study population consisted of 26 pregnant women aged 2340years. We recruited the participants from the outpatient clinic of the Department of Obstetrics and Gynecology, Tokushima University Hospital between June 2014 and March 2016 for the longitudinal study. Women with hypertensive disorders of pregnancy, diabetes mellitus, gestational diabetes mellitus, maternal complications requiring medication, prenatally diagnosed severe fetal malformations, and those who were prescribed bed rest for any other reason were excluded. All included women had singleton pregnancies lasting 37weeks or more. Muscle thickness of the proximal, intermediate, and distal points of the rectus femoris and vastus intermedius muscles were measured using ultrasonography at 1113, 26, 30, and 35weeks of pregnancy, and at 35days and 1month postpartum. We used the food frequency questionnaire software (Excel Eiyoukun FFQg version 3.0; Kenpousha, Tokyo, Japan) for evaluating the caloric and protein intake of the outpatient participants35. Physical activity was assessed with the Japanese version of the international physical activity questionnaire (IPAQ), which was used to evaluate physical activity in different domains36,37. Each domain assesses walking, with moderate and vigorous physical activity performed for at least 10min each day per week. By using the IPAQ, we calculated an average metabolic equivalents (METs) score for total physical activity performed per week in MET min/week38.

The position of the participants during ultrasonographic measurements, and the choice of the site for measurements on limbs were the same as those described in a previous study9. We measured the muscle thicknesses of the quadriceps femoris at the anterior aspect of the right leg using a real-time B mode ultrasound imaging device (Hi Vision Preirus; Hitachi, Tokyo, Japan) with a 7.5MHz linear-array probe (EUP-L74M). To improve acoustic coupling without compressing the dermal surface, a water-soluble transmission gel was placed over the scan head. The transducer was held perpendicular to the skin surface. Images were captured, stored on the hard disk of the ultrasound machine, and then muscle thickness was measured using on screen calipers (Fig.3). All measurements were performed with the participants in the supine position, meaning full extension (passively) at the knee and elbow joints. Mean muscle thickness was calculated as the mean of five consecutive measurements of each muscle site, and all measurements were performed by the same experienced investigator.

Ultrasound image of the rectus femoris and vastus intermedius.

The quadriceps femoris muscle is subdivided into four separate muscles in front of the thigh: vastus lateralis, located in the lateral superficial part; vastus medialis, located in the medial superficial part; rectus femoris, located in the middle superficial part; and vastus intermedius, located between vastus laterals and vastus medialis, in the deep part of the front of the thigh. We measured the muscle thickness of the rectus femoris and vastus intermedius separately at the proximal, intermediate, and distal points. These points were determined as follows: proximal point, on the anterior surface, 25% proximal to the point between the anterior superior iliac spine and upper pole of the patella; intermediate point, on the anterior surface midway between the anterior superior iliac spine and upper pole of the patella; distal point, on the anterior surface, 75% distal to the point between the anterior superior iliac spine and upper pole of the patella (Fig.4).

Ultrasonographic measurement sites on the rectus femoris (A) and vastus intermedius (B). Proximal point, on the anterior surface, 25% proximal to the point between the anterior superior iliac spine and upper pole of the patella; intermediate point, on the anterior surface midway between the anterior superior iliac spine and upper pole of the patella; distal point, on the anterior surface, 75% distal to the point between the anterior superior iliac spine and upper pole of the patella.

We recruited 15 pregnant women who were admitted to our hospital at less than 30weeks of pregnancy and treated with bed rest for TPL. We compared the muscle thickness in these women with that in the 26 normal pregnant women included in study 1. Cases with regular objective uterine contractions and/or significant cervical changes (dilation and/or effacement and/or short cervical length) were diagnosed as TPL. All 15 women with TPL were treated with bed rest and ambulation restricted to bathroom privileges, and intravenous ritodrine hydrochloride. The bed rest and intravenous ritodrine hydrochloride were continued until 3536weeks of pregnancy. Dietary supplement in the hospital included 626mg of calcium, 1145mg of phosphorus, 7g of vitamin D, and 2000kcal/day on an average. Women with hypertensive disorders of pregnancy, diabetes mellitus, gestational diabetes mellitus, maternal complications requiring medication, prenatally diagnosed severe fetal malformations and those who had received glucocorticoid treatment or magnesium sulfate treatment were excluded from the study. All women had singleton pregnancies lasting 35weeks or more. We measured the muscle thickness at the same six sites as in study 1 at 30 and 35weeks of pregnancy, and then at 35days and 1month postpartum. We used the same frequency questionnaire software as in study 1 for outpatient participants, and we calculated the intake of protein and calories from the hospital meals given to the inpatients. Physical activity was assessed using the same questionnaire as in study 1.

To assess the reliability of the muscle thickness measurements, the observer made two sets of ultrasonic measurements on 17 pregnant and postpartum women who were not participating in study 1 and study 2. Two sets of measurements were taken 30min apart. In each set, five measurements were performed at all six muscle sites. The investigator was blinded to the results of the measurements displayed on the ultrasound machine during the tests, and the order of the measurement sites was randomized in order to prevent memory bias. Intraclass correlation coefficients for the proximal point of the rectus femoris, intermediate point of the rectus femoris, distal point of the rectus femoris, proximal point of the vastus intermedius, intermediate point of the vastus intermedius, and distal point of the vastus intermedius were 0.95, 0.99, 0.99, 0.99, 0.99, and 0.99, respectively. Testretest intra-examiner reliability was considered high for all measurements. Testretest inter-examiner reliability was also high for all measurements, with the intraclass correlation coefficients for the proximal point of the rectus femoris, intermediate point of the rectus femoris, distal point of the rectus femoris, proximal point of the vastus intermedius, intermediate point of the vastus intermedius, and distal point of the vastus intermedius, being 0.77, 0.7, 0.75, 0.87, 0.99, and 0.84, respectively.

Data were expressed as meanstandard deviation, medians and IQRs, and proportions (%). Fishers exact test, student t-test, and MannWhitney U test were used for statistical analysis of the baseline characteristics. Differences in the muscle thickness between the groups were compared by the students t-test (in the cross-sectional study) or a repeated measures ANOVA (in the longitudinal study), while multiple comparisons in the longitudinal study were performed using the paired t-test with Bonferroni post-hoc correction. All statistical analyses were performed with EZR (Saitama Medical Center, Jichi Medical University, Saitama, Japan), which is a graphical user interface for R (R Foundation for Statistical Computing, Vienna, Austria). More specifically, it is a modified version of R commander designed to add the statistical functions that are frequently used in biostatistics39. All p-values were two-tailed, and was set at a significance level of 0.05.

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Ultrasonographic changes in quadriceps femoris thickness in women with normal pregnancy and women on bed rest for threatened preterm labor |...


Aug 1

The most common weight loss mistakes and how to avoid them – Fit and Well

Whether you want to drop a few pounds to feel healthier or shed a more significant amount for a medical reason, it's not always easy to lose excess weight. If you find yourself in a weight loss rut, then you may be making some of the most common weight loss mistakes.

In creating a healthy diet and exercise routine for weight loss, you may find yourself becoming overwhelmed by different pieces of advice online. Perhaps you've heard that intermittent fasting is a good tactic. Or maybe you've read that cutting out fruit can help reduce your sugar intake. Unfortunately, many of these common techniques don't always work in the long run.

To find out more, we chatted with a few nutrition experts to get some tips on avoiding these weight loss mistakes. Along with trying the best protein powder for weight loss, you could try implementing these tips to quickly see results.

A common mistake people make when trying to lose weight is to limit their food intake during the day. As Noom (opens in new tab) coach Ashley Bannister, MS RD LD, explains: "Not eating enough throughout the day often leads to overeating later or at night."

"Eating more of your calories later in the day rather than earlier in the day may make weight loss more difficult and challenging," adds Dr. Joan Salge Blake (opens in new tab), EdD, RDN, FAND, nutrition professor at Boston University.

"The old adage, eat breakfast like a king, lunch like a prince and dinner like a pauper may be the new mantra, as emerging research confirms the benefits of this eating pattern."

In one study by The Obesity Society (opens in new tab), women who ate a high calorie breakfast rather than a high calorie dinner lost 19 pounds and twice as many inches from their waists.

"By skipping meals to lose weight, you will likely eat bigger portions later in the day and opt for quick convenient foods because your body will be signaling hunger," explains registered dietician Patricia Kolesa. "Eating consistently can lead to less hunger and longer term weight loss."

(Image credit: Getty Images)

If you've created a healthy meal plan for yourself and you still can't seem to lose weight, you may be increasing your calorie intake by drinking. Many popular drinks, such as soda and wine, contain a surprising number of calories and can make weight loss harder to achieve. Even some takeaway coffees can contain over 500 calories with added syrups and sweeteners.

"To avoid this mistake, opt for low or no calorie beverages like water, seltzer water and non-fat milk in coffee," says Bannister. Our four iced coffee protein shake recipes can also give you a protein fix to stop you snacking between meals.

A common weight loss error is to simply reduce how much you eat, without changing what you eat. According to the experts, reconfiguring how you build your plate of food is a better approach.

"An important waist trimming factor is to change the look of your plate," says Bannister. "For all of your meals, make half of your plate vegetables. Vegetables are full of fiber and water, so they are going to fill you up before they fill you out. Bulk up your plate with lower calorie, satisfying foods."

(Image credit: Getty Images)

Did you know that chewing can actually make a big difference to how you digest your food? After all, digestion doesn't begin in the stomach, it begins in the mouth.

As it turns out, many of us aren't actually chewing properly before swallowing. "Chewing your food longer breaks it down more, which helps your stomach digest it," explains Edibel Quintero, a registered dietitian. "Conversely, if the food is not chewed well enough, you not only eat more because the brain does not signal that you are full, but you also swallow much air, leading to bloating and pain."

Another common mistake is focusing too much on food and not enough on hydration.

"Because people often confuse a feeling of hunger with thirst, they eat when they dont want to," says Quintero. "Drinking water will not only prevent this but will also suppress the appetite."

Why not arm yourself with the best water bottle to help you stay hydrated?

(Image credit: Getty)

While fad diets may sound like the quick fix you've been looking for, they rarely give the results you hope they will because they often involve being overly restrictive. You may lose some weight at first, but it can be hard to maintain your weight loss when the diet ends.

"These plans may lead to weight loss in the short term, but often end up backfiring when youre unable to sustain the changes you made, which can lead to weight regain," says Bannister. "Instead, focus on fruits, veggies, whole grains, and lean proteins for a well balanced diet, and dont be afraid to enjoy a treat."

It's also helpful to work with a dietician to create a customized plan tailored to you, says Vandana Sheth (opens in new tab), registered dietitian nutritionist and author of My Indian Table: Quick & Tasty Vegetarian Recipes (opens in new tab).

Many people take the step to buy more healthy foods, but find that they dont end up eating them. Often, this can be related to how they physically store their groceries.

"If your fridge is full of tasty but not very healthy food, and the vegetables are hidden deep in it, it can be difficult for you to change your eating habits," says Quintero.

"Instead, put vegetables and other healthy products in an obvious place in the kitchen, as to some extent, we eat with our eyes, so when we see food, we crave it. In the same way, hiding less healthy products reduces our need for them."

(Image credit: Getty)

If you're actively trying to lose weight, chances are you're keeping track of your progress pretty closely. But this habit isn't always as helpful as you may think.

"Checking the scale leads to increased stress," says Kolesa. "Plus, weight fluctuates on a daily basis based on fluid and sodium intake, stress levels and menstrual cycles."

It's natural to assume that cutting out certain foods will help you to lose weight. But the opposite approach is sometimes better.

"Weight loss is typically about adding food groups, not restricting, because this can lead to overeating different food groups," says Kolesa.

"You want to aim to balance out the meal and manage portions of foods so you're getting as consistent of intake of each food group as often as possible, while still enjoying your favorite foods in moderation."

(Image credit: Getty)

In today's busy world, it can be hard to find time to get active especially if you work at a desk all day. While you may be exercising to lose weight, it can be even more helpful to stay active every day.

"Even if were exercising during the day, if youre sitting throughout the rest of your day you may overestimate your caloric needs," says Bannister. "Instead, try to get up once an hour, or walk or ride a bike instead of using other modes of transportation when you can, park further away in parking lots and take the stairs. Just get moving!"

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The most common weight loss mistakes and how to avoid them - Fit and Well


Aug 1

A Comprehensive Guide on Creating a Calorie Deficit and Losing Weight in a Healthy Way – SWAAY

Losing weight can be a difficult task. It requires dedication, time, and effort. And most importantly, it requires a calorie deficit. This guide will discuss how to create a calorie deficit healthily so that you can lose weight without harming your body. We will cover everything from calculating your basal metabolic rate (BMR) to creating meal plans that help you reach your goals. So, whether you're just starting your weight-loss journey or have been struggling for years, this guide is for you!

Diet: Eating less food is the most common way to create a calorie deficit. This can be accomplished by reducing portions, choosing lower-calorie foods, or simply eating fewer meals throughout the day. Of course, this approach requires willpower and discipline. But if you're serious about losing weight, it's a necessary step.

Exercise: The second way to create a calorie deficit is through training. When you exercise, you burn calories. And the more intense the movement, the more calories you'll burn. So, if you want to lose weight quickly, you need to find ways to incorporate more exercise into your life. This could mean going for a jog every morning, taking the stairs instead of the elevator, or even signing up for a fitness class.

The number of calories you should eat to lose weight depends on your basal metabolic rate (BMR). Your BMR is the number of calories your body burns at rest. To calculate your BMR, you can use this online calculator.

Of course, it's not always that simple. You'll need to create a more significant calorie deficit to lose weight faster. And if you want to lose weight slowly (or maintain your current weight), you can create a smaller calorie deficit. It all depends on your goals and how much weight you want to lose.

There is no one-size-fits-all answer to this question. The best foods to eat when trying to lose weight fit into your calorie deficit. So, if you're trying to lose weight by eating 1500 calories daily, you might choose to eat lean protein, vegetables, and fruit. These foods are all relatively low in calories, so they'll help you reach your goal without making you feel too hungry.

Of course, other factors should be considered when choosing the best foods for weight loss. For example, you might want to focus on foods high in fiber or protein, as these nutrients can help you feel fuller for longer. And you might want to avoid processed foods, as they tend to be high in calories and low in nutrients.

There are a few things to remember when creating a nutritional calorie deficit. First, you must ensure your calorie deficit is not too large. If you create a deficit that's too big, you might start to feel hungry all the time or even experience other adverse side effects. So, it's crucial to find a balance that works for you.

Second, you must ensure that your diet is still balanced and nutritious. Just because you're eating fewer calories doesn't mean you can eat whatever you want. Instead, you must focus on getting enough vitamins, minerals, and other nutrients from whole foods. And finally, remember that sustainable weight loss takes time. If you try to lose weight too quickly, you're more likely to give up or even gain back the weight you've lost. So, focus on making gradual changes you can stick with in the long term.

The most important thing is to find a plan that you can stick with in the long term. Weight loss is not a sprint; it's a marathon. And if you want to reach your goals, you need to find a sustainable way of eating and living that you can maintain for the rest of your life.

If you think your mental health might be playing a role in your weight loss journey, you must talk to a professional who can help you create a successful plan. With the right support, you can overcome challenges and reach your goals.

Healthily losing weight requires creating a calorie deficit. This can be done by eating fewer calories, exercising more, or both. It's also essential to ensure that your diet is still balanced and nutritious and focus on gradual, sustainable changes. Finally, remember that your mental health plays a role in your weight loss journey, and seek help if you're struggling. You can achieve your weight loss goals and improve your overall health with the right approach.

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A Comprehensive Guide on Creating a Calorie Deficit and Losing Weight in a Healthy Way - SWAAY


Aug 1

5 things to consider while choosing an effective weight loss program shares Dietitian Tanvee Tutlani – Telangana Today

Published: Published Date - 05:55 PM, Sun - 31 July 22

A weight loss program is necessary if you wish to track your progress and see your desired results. When you are on your weight loss journey, sticking to a weight loss plan that is customized for you is much more beneficial than just including random changes in your diet.

However, not all weight loss program works for everyone. A weight loss program looks into your past medical history, body type, lifestyle, and your sleeping and eating patterns, and it is designed after that. So, it is essential to consider certain things before you choose your weight loss plan. Dietitian and nutritionist Tanvee Tutlani firmly believes that everybody is different, so the requirement varies too. She has different weight loss programs for women suffering from PCOS and PCOD, a curated program for post-pregnancy weight gain and one for obesity.

Tanvee feels that your weight loss plan does not only mean having a diet chart and an exercise routine. An effective weight loss program will significantly change your physical health and lead you toward a healthier lifestyle.

So, here are 5 key things to consider before choosing a weight loss program

1. long-term plan

Weight loss plans that promise to shed kilos within a week or two weeks often wreak havoc on the body. While you may have temporary results, there are high chances of gaining weight again once the plan is done. So, it is important to opt for a weight loss plan that is long-term and aids in the long run for your body. A long-term plan will help you change your unhealthy habits or eating disorders which are beneficial for your health.

2. A customized diet plan

Skipping your favorite meals and substituting them with plain, bland foods will not keep you motivated during your weight loss journey. Nutrition plays an 80% role in your weight loss journey. While choosing a weight loss plan, opt for those where you can have your preferred food in their healthier version. Also, the diet must be realistic. A complicated diet plan makes it easy to lose track and feel discouraged.

3. Physical activity of your choice

Exercise is required to cut off that extra flab from the unwanted body parts. However, never opt for an activity or an exercise routine you detest. If you prefer a Zumba workout or like to go for a run, choose that. So, having a flexible weight loss plan is necessary as it will allow you to pick and choose as per your preferences.

4. Having monthly goals

One of the most effective ways to see positive outcomes in your weight loss journey is to have monthly goals. A curated weight loss plan will have certain goals that will keep you on track and will rejuvenate you every month to hit the next target.

5. A well-researched weight loss plan

Consult a certified dietitian and nutritionist for your weight loss plan. They will do thorough research on you and will suggest you the best suitable weight loss plan. When your plan comes from a credible source, you see quick results and are free from any harmful side effects of a particular plan.

Make your weight loss journey fun by picking the right one for yourself.

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5 things to consider while choosing an effective weight loss program shares Dietitian Tanvee Tutlani - Telangana Today


Aug 1

Everything you need to know about Low Sugar Diet – Kalinga TV

New Delhi: Sugary snacks and drinks are abundant on supermarket and retail shelves. While it is possible to enjoy these on occasion, regular consumption is an easy way to go over your required calorie intake, and too much sugar can lead to a variety of health problems.

According to the studies, your sugar intake should not exceed 5 percent of your total daily calories. This means that a typical adults sugar intake should not exceed 30g per day. The most harmful type of sugar is free sugar, which is found in fizzy drinks, fruit juices, biscuits, cakes, and chocolate.

There is also a no sugar diet, which eliminates all sugar, including those found in otherwise healthy foods like fruit and dairy. This is not recommended because fruits are high in fiber and micronutrients. Myprotein India, a leading sports and nutrition brand, experts explain the benefits of a low sugar diet and how to reduce sugar intake to stay healthy.

What are the Benefits of Reducing your Sugar Intake?

Eating a large number of sugary foods may mean you gain weight. Sugar has a low effect on satiety meaning you will not feel full after eating sugary snacks. This means its much more likely you will exceed your required daily calorie amount which may lead to weight gain in the long run. Switching your food choices for those with a higher protein and fiber content may result in weight loss.

Large amounts of sugar can wreak havoc on your teeth. If you want to stay fit and healthy and avoid a toothless smile, its best to make sure you are not going overboard with your sugar intake. Specifically, free sugars are the ones that do the most damage and put your dentist in a bad mood.

There are a number of things you can do to reduce your daily sugar intake and many of them may result in improved dietary habits in general. Using the tips below will help to reduce your daily sugar intake and improve the quality of your diet.

It can often be surprising just how much sugar is in your preferred drinks and snacking options and sugar can often be in foods you wouldnt expect. Being attentive and making sure to read the food labels can be an informative process helping you make the right choices when it comes to meals, snacks, and drinks.

Your favourite fizzy drinks may well be loaded with sugar well worth looking for the diet counterparts. Not just the typical soda drink though, drinks often marketed as healthy or low fat may also contain a fair amount of sugar.

Things like healthy smoothies or fruit juices can also have a substantial amount of sugar and whilst trying to pick a healthy option you could inadvertently add unnecessary sugar to your diet.

Ketchup and brown sauce contain a substantial amount of sugar. Making sure you dont go overboard with the ketchup serving size and reducing the number of meals that you add sauce to can help reduce your overall sugar intake.

Planning your meals in advance has many benefits. As well as allowing you to monitor your calories, planning your meals can be cost-effective and kind to your wallet.

Importantly for sugar intake, planning ahead can also help to avoid the last-minute unhealthy processed choice on the shelf. Although they can be convenient when time is limited, these processed foods often have a high sugar content, which is why its recommended to cook your own with fresh and wholegrain ingredients.

Planning ahead also allows you time to check your labels for sugar content and fit in sweet treats here and there.

Dont shop when hungry or tired

Traipsing the shops after a long day at work when youre tired and hungry can make the sugary snacks hard to resist. Especially those placed next to the checkout.

Shopping after a healthy meal (containing fiber and protein) can help you fight off the temptation of fighting the food choices that can have a negative impact in the long run. Once its bought and in your cupboards, at home, its much harder to resist the sugary snacks whilst watching your favourite box set.

To conclude, reducing the sugar intake in your diet can lead to improved body composition and reduce the likelihood of tooth decay and long-term diseases. Following the tips above can help reduce your intake in a sustainable way, while still enjoying tasty food.

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Everything you need to know about Low Sugar Diet - Kalinga TV


Aug 1

Is weight loss surgery safe for teens? – The Atlanta Journal Constitution

The procedure is quite safe. And theres at least one large study that showed that its safe and effective, but theres a much bigger issue here, said gastroenterologist and obesity medicine specialist Dr. Christopher McGowan in an interview with PEOPLE.

McGowan thinks the issues with the procedure for adolescents is more tied to its possible mental effects, due to their lack of emotional maturity.

The question is, is it the right procedure for that person at that time in their life? said Dr. McGowan.

While an ESG may seem like a quicker solution for weight loss, there are still multiple lifestyle changes that need to be added in order to maintain the weight loss. These include diet changes and regular exercise. Due to these factors, Dr. McGowan personally does not recommend the procedure for anyone under the age of 21.

Its a concern that that individual is not ready to really engage in the process long term and they just wont do well. They wont make the necessary changes, he said.

Originally posted here:
Is weight loss surgery safe for teens? - The Atlanta Journal Constitution


Aug 1

What is a Low Sugar Diet? And why should reducing sugar intake be your number 1 priority? – The Kashmir – The Kashmir Monitor

Sugary snacks and drinks are abundant on supermarket and retail shelves. While it is possible to enjoy these on occasion, regular consumption is an easy way to go over your required calorie intake, and too much sugar can lead to a variety of health problems.

According to the studies, your sugar intake should not exceed 5 per cent of your total daily calories. This means that a typical adults sugar intake should not exceed 30g per day. The most harmful type of sugar is free sugar, which is found in fizzy drinks, fruit juices, biscuits, cakes, and chocolate.

There is also a no sugar diet, which eliminates all sugar, including those found in otherwise healthy foods like fruit and dairy. This is not recommended because fruits are high in fibre and micronutrients. Myprotein India, a leading sports and nutrition brand, experts explain the benefits of a low sugar diet and how to reduce sugar intake to stay healthy.

Eating a large number of sugary foods may mean you gain weight. Sugar has a low effect on satiety meaning you will not feel full after eating sugary snacks. This means its much more likely you will exceed your required daily calorie amount which may lead to weight gain in the long run. Switching your food choices for those with a higher protein and fibre content may result in weight loss.

Large amounts of sugar can wreak havoc on your teeth. If you want to stay fit and healthy and avoid a toothless smile, its best to make sure you are not going overboard with your sugar intake. Specifically, free sugars are the ones that do the most damage and put your dentist in a bad mood.

There are a number of things you can do to reduce your daily sugar intake and many of them may result in improved dietary habits in general. Using the tips below will help to reduce your daily sugar intake and improve the quality of your diet.

It can often be surprising just how much sugar is in your preferred drinks and snacking options and sugar can often be in foods you wouldnt expect. Being attentive and making sure to read the food labels can be an informative process helping you make the right choices when it comes to meals, snacks, and drinks.

Your favourite fizzy drinks may well be loaded with sugar well worth looking for the diet counterparts. Not just the typical soda drink though, drinks often marketed as healthy or low fat may also contain a fair amount of sugar.

Things like healthy smoothies or fruit juices can also have a substantial amount of sugar and whilst trying to pick a healthy option you could inadvertently add unnecessary sugar to your diet.

Ketchup and brown sauce contain a substantial amount of sugar. Making sure you dont go overboard with the ketchup serving size and reducing the number of meals that you add sauce to can help reduce your overall sugar intake.

Planning your meals in advance has many benefits. As well as allowing you to monitor your calories, planning your meals can be cost-effective and kind to your wallet.

Importantly for sugar intake, planning ahead can also help to avoid the last-minute unhealthy processed choice on the shelf. Although they can be convenient when time is limited, these processed foods often have a high sugar content, which is why its recommended to cook your own with fresh and wholegrain ingredients.

Planning ahead also allows you time to check your labels for sugar content and fit in sweet treats here and there.

Traipsing the shops after a long day at work when youre tired and hungry can make the sugary snacks hard to resist. Especially those placed next to the checkout.

Shopping after a healthy meal (containing fibre and protein) can help you fight off the temptation of fighting the food choices that can have a negative impact in the long run. Once its bought and in your cupboards, at home, its much harder to resist the sugary snacks whilst watching your favourite box set.

To conclude, reducing the sugar intake in your diet can lead to improved body composition and reduce the likelihood of tooth decay and long-term diseases. Following the tips above can help reduce your intake in a sustainable way, while still enjoying tasty food.

See the original post here:
What is a Low Sugar Diet? And why should reducing sugar intake be your number 1 priority? - The Kashmir - The Kashmir Monitor


Aug 1

6 Interesting Diet Plans That You Might Want To Give A Go – CLNS Media

There are so many different diet plans out there these days, that it can be hard to know which one is right for you. In this blog post, we will discuss six of the most popular diet plans and give you a brief overview of each one. We will also provide links to more detailed information about each plan if you are interested in learning more. So, without further ado, lets get started!

The diet that works best for you is the one you can stick to. However, eating the same meals over and over again can get boring, so its important to find a diet plan that offers variety and is sustainable in the long term. Now, getting onto a military diet or the keto diet can be beneficial for you, and if you give it a go, you will quickly reap many health benefits. Trying out different diets can also help you learn more about nutrition and find out what works best for your body. Here are six interesting diet plans that you might want to give a go:

The Mediterranean diet is a diet that is based on the traditional foods of Mediterranean countries like Greece, Italy, and Spain. The focus is on eating lots of fresh fruits and vegetables, whole grains, legumes, and olive oil. One should consume fish and poultry moderately, while red meat should be eaten less, in general. This diet has been shown to improve heart health, reduce the risk of Alzheimers and dementia, and help with weight loss.

The flexitarian diet is a plant-based diet that allows for occasional meat and animal products. This diet is perfect for those who are looking to eat more healthfully but dont want to give up all of their favorite foods. Its also a great option for people who are trying to reduce their environmental impact. The flexitarian diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss.

The paleo diet is based on the foods that were eaten by our hunter-gatherer ancestors. The emphasis is on eating whole, unprocessed foods like fresh fruits and vegetables, meat, fish, eggs, and nuts. This diet excludes dairy products, grains, legumes, and processed foods. The paleo diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss.

The Volumetrics diet is based on the principle that you should eat foods that are low in calories but high in volume. This means filling up on foods like fruits and vegetables, whole grains, and lean protein. The goal is to eat less food overall while still feeling satisfied. This diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss. In addition, it is also a great option for those who are trying to lose weight in a healthy way.

The Atkins diet is a low-carbohydrate diet that allows for unlimited amounts of protein and fat. This diet is divided into four phases, with the first phase being the most restrictive. The goal of this diet is to help you lose weight quickly and then maintain your weight loss in the long term. The Atkins diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss.

The DASH diet is a high-protein, low-carbohydrate diet that is based on the foods that are recommended by the Dietary Guidelines for Americans. This diet includes lots of fresh fruits and vegetables, whole grains, poultry, fish, and nuts. It also includes moderate amounts of red meat and dairy products. The DASH diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss.

There are a variety of different diet plans out there that can help you lose weight, improve your health, and find a plan that works for you. Its important to do your research and consult with a registered dietitian or nutritionist to find the best plan for you. Give one of these diets a try and see how it works for you! Each diet has its own set of pros and cons, so its important to find the right one for you. So, whether you want to lose weight, improve your heart health, or reduce your risk of chronic disease, theres a diet plan out there for you. And, with a little bit of research, youre sure to find the perfect fit!

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6 Interesting Diet Plans That You Might Want To Give A Go - CLNS Media


Aug 1

Whole-Body Cryotherapy: Can It Really Help You Lose Weight? – Sporteluxe

Imagine it: You strip down to your undies and don a pair of mittens and socks. You enter into a tanning-booth-like chamber and wait as the temperature drops. Reaching temperatures of nearly -250 degrees Fahrenheit, you stand in the booth for just two to three minutes. Your body is shocked. Its cryotherapy, and it could just be a new,cool, weight loss tool. What is it about this health craze that has people willing to get frozen, stone cold? Are the benefits really that great, or it is not everything its been sported as? We decided to interview two experts to learn more about the whole body cryotherapy process and see if its something our readers should try. Health is wealth, after all. Keep reading to learn more about the benefits of cryotherapy, including muscle recovery and anti-aging effects and see if it really helps you lose weight and drop pounds.

Cryotherapyis generally known for its muscle tissue recovery benefits but it has also come to light that it can help relieve chronic pain and alleviate inflammation, saysBen Feinson, co-founder and manager atCryofuel in New York City. It is also great for your immune system because of all the extra nutrients that will be pushed around the body. We even have some people that use it to help depression. But when it comes to weight loss, Feinson notes, its just one part of your overall dieting plan. It is another tool in your arsenal, he says. I would not suggest to solely use this to lose weight, but partnered with regular exercise, it is a winning formula. If the temperature extremes give you a bit of a fright (-250 degrees doesnt sound like an environment many would enter voluntarily), its notas freezing as you would expect. Because its liquid nitrogen thats pumped throughout the chamber, the temperatures hit your body differently. On average, its said to help you burn around 500 to 800 calories per session.

You can expect it to be very cold because it is, but it is a very dry cold, so its more bearable than a windy winter morning in New York, Feinson adds. You can expect your legs to go a little numb and tingly but this is completely normal this is just your blood leaving that area when traveling to the vital organs. The last 30 seconds will be the hardest but by that point, youre basically finished. It is a very euphoric feeling and you can expect to feel completely rejuvenated post-treatment. And it can take as little as one session to truly see the effects. According toMichael Perrine, owner of Vitality in New York City, people can see the effects of the treatment in as few as one session. It depends on the issue youre coming in with to treat, but people will see effects after just one session, he says. About 99 percent of the time, its a drugless pain relief and people want to come back for more. Thats all we need to know, really sign us up!

When it comes to boosting your weight loss, and even bringing anti-aging benefits, cryotherapy can do it all, Perrine adds. Its amazing for the skin because when youre in the chamber, your body has no idea, he says. We put the body under a certain controlled amount of stress and were faking it out, and that sets off a chain reaction of psychological effects. A lot of people focus on the skin, and the skin anticipates damage because it recognizes the cooling temperatures to it starts to build up collagen. And its this collagen, he notes, that can help to fight visible signs of aging. All you have to do is stand for three minutes in -250 degree cold to get it. So can you withstand the -250 degree cold? It could help you fight weight gain, aging, and inflammation. Let us know if youd try cryotherapy. If youve already tried it, let us know how you like it.

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Aug 1

High protein snacks that will keep you fuller for longer – Fit and Well

Whether you want to increase your protein intake for your general health or you're working on building muscle, it can be tricky to find ways to sneak more protein into your diet. Thats where high protein snacks can help to bridge the gap.

Not only are these snacks delicious and high in protein, they're also filled with other healthy ingredients like fiber and essential vitamins and minerals. Plus, if you want more ways to help you hit your protein goals, try adding the best protein powder for weight loss to protein pancakes and overnight oats for a filling and satisfying breakfast.

Here, weve debunked the myth that snacking is bad for you. Plus, dietitians Jamal Ramsay and Sarah Schlichter of Bucket List Tummy offer some of the best protein-filled snacks to try throughout the day.

Protein is found throughout your body in places such as the muscles, bone, skin, hair and virtually every other body part or tissue.

Scientific consensus has determined that the source rather than the quantity of protein consumed is key to long-term health. Regularly consuming processed red meat is linked to an increased risk of heart disease (opens in new tab) and stroke (opens in new tab), whereas healthy protein sources such as beans, nuts, and soy foods reduce this risk. Choosing a healthy protein diet has also shown to lower the risk of type 2 diabetes (opens in new tab) and reduce the risk of breast cancer (opens in new tab).

Finally, as well as disease prevention, healthy protein sources can help weight control (opens in new tab) and increase fullness

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Impulsive snacking on high carbohydrate foods such as potato crisps, chocolate and processed cereals are harmful to your long-term health as they contain saturated and trans fats. This can increase the likelihood of developing cardiovascular disease and other serious health consequences.

However, healthy protein-based snacks can help you to curb hunger in-between meals, maintain a healthy weight, aid recovery after exercise and reduce muscle loss (opens in new tab). Adults are recommended to consume a minimum of 0.8 grams of protein for every kilogram of body weight per day. The National Academy of Medicine (opens in new tab) provides further guidance that an acceptable intake of protein should range from 10 to 35% of calories each day.

So, by choosing the right snacks, you can definitely snack in a healthy way.

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Try making a tasty tuna avocado snack by mashing tuna, avocado and sweetcorn together. Serve up the dish right in the avocado shell.

"Combining tuna and avocado is a filling snack option, filled with protein and healthy omega-3 anti-inflammatory fats, that can boost brain and heart health," explains Schlichter.

Ramsay adds: "Tuna is a great source of protein per 100g it has around 28g of protein, whilst only having around 132 calories. It also has less fat than other fishes. Avocados are a great source of your healthy fats, making the combination a match made in heaven."

Make your own yogurt or soy pudding with added blueberries and chia seeds for a healthy, protein-filled dessert.

"While chia seeds offer some protein, as well as healthy fats and micronutrients such as iron and calcium, when combined with dairy or soy milk or yogurt, this snack is a high protein option that also offers ample fiber, to help keep you full," says Schlichter. "Plus, several antioxidants to reduce inflammation."

"For how small they are, chia seeds pack a lot of goodness inside," adds Ramsay. "Paired with a good plant based milk to make a glorious pudding, and topped with some blueberries for antioxidants, this snack is a no brainer."

This is a simple, tasty dish that's easy to whip up in the morning for breakfast or as an afternoon snack.

"Greek yogurt is an excellent source of protein, along with calcium and Vitamin D," Schlichter says. "Pairing it with a complex carbohydrate, such as granola, helps add fiber and energy sustenance that will keep you full for hours."

"What separates Greek yogurt from the yogurt crowd is its straining process," explains Ramsay. "The straining process means that it can retain high amounts of protein whilst reducing the amount of fat per serving. Per 100g it can have around 10g of protein."

Create your own trail mix with fruits and nuts like peanuts, walnuts and almonds.

As Schlicther explains, this snack will help you avoid unhealthy mid-day snacks. "Mixing fruit and nuts can be a great way to hold yourself over between meals, as this combination offers a blend of energy-boosting carbohydrates, healthy fats and protein," she says.

Ramsay adds: "Nuts are usually quite underrated when it comes to their protein content. 100g of cashews can contain up to 18g of protein, whilst 100g of almonds can contain up to 21g of protein. Paired with some fruits and youve got yourself a nutritious combination."

Cut up some carrots and cucumbers and dip them in hummus and voila an easy, on-the-go snack.

"Theres a reason everyone uses hummus as a dip, and why there are so many variations," adds Ramsay. "Chickpeas are packed full of protein and are low in calories, meaning it makes a great addition to any vegetable snack."

Schlicter adds: "When paired with fiber-rich veggies and crudites, this snack can be satisfying and filling.

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High protein snacks that will keep you fuller for longer - Fit and Well



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