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Apr 4

Prolapsed Uterus Exercise: What to Do and Not Do – Healthline

If you have a prolapsed uterus, it means your uterus has slipped out of place and is pushing into your vagina. This happens when pelvic muscles and connective tissue become too weak to support your pelvic organs.

You may not have any symptoms with a mild prolapse. But as the uterus slips, it can push into the vagina. In severe cases, the uterus can bulge out of the vaginal opening.

A prolapsed uterus can cause a variety of symptoms affecting the vagina, lower abdomen, and lower back, such as:

Pelvic floor exercises can ease symptoms and sometimes reverse a mild case, but severe cases may call for additional treatment.

Discover the right way to do pelvic exercises for a prolapsed uterus and which exercises to avoid.

Research shows that pelvic floor muscle exercises can reduce organ prolapse and ease symptoms. Pelvic floor exercises, also called Kegel exercises, are known to help strengthen muscles and provide support for pelvic organs.

Its harder to find your pelvic floor muscles than, say, your biceps, because they dont show.

Start by choosing your position:

Do your pelvic floor exercises 3 times a day. Increase your hold time by 1 second a day until you reach 10 seconds.

As your comfort level grows, youll find that Kegels can become second nature and you can do them when standing or walking. This exercise will help with muscle strength and endurance.

You can also do a quick version to improve pelvic muscle reaction time, which will help if you have pain or leakage when you sneeze, cough, or laugh:

If you have trouble remembering to do Kegels, there are Kegel trainers and apps that can send you reminders and keep you motivated.

Heavy exertion can aggravate uterine prolapse. Your doctor can recommend exercises based on the severity of your prolapse. Discuss your overall exercise routine before doing activities that involve:

Because you have a prolapsed uterus, your doctor may refer you to a physical therapist. Pelvic floor therapy can be tailored to your needs and the therapist can monitor your progress.

Biofeedback can be incorporated into your routine to make sure the correct muscles are contracting as you exercise. This will help you get the most out of your efforts.

There are a few self-care measures that may improve symptoms or prevent them from getting worse. These include:

Uterine prolapse doesnt always require medical intervention. But if it does, the treatment you choose depends on factors such as:

A vaginal pessary is a rubber or silicone ring-shaped device used to support pelvic organs. They come in many shapes and sizes, so your doctor can help you find a good fit.

Youll also learn how to insert it and remove it safely, as well as how to keep it clean. These devices can be used as short- or long-term treatment.

Surgical options include:

The uterus can slip when pelvic muscles and connective tissue weaken and can no longer provide adequate support. There are several reasons this might happen, including:

Over time, the severity of the prolapse can get worse.

You cant control everything that can contribute to a prolapsed uterus. But research shows that pelvic floor muscle training can help reduce prolapse symptoms. It can also help prevent further prolapse in people who already have prolapse. Making a habit out of Kegels is a good idea.

Other ways to help lower the chances of pelvic organ prolapse are:

If you have a mild prolapse, you might not have any symptoms. But see your healthcare professional if you have:

Its important to get a diagnosis because uterine prolapse symptoms are similar to those of bladder, rectum, and vaginal vault prolapse. It could also be that several organs are slipping out of place.

Your doctor will likely begin with pelvic and rectal exams. Imaging tests may be needed to help make the diagnosis, which will guide the next steps.

A prolapsed uterus has moved out of place and is pushing into the vagina. This can cause symptoms such as painful sex, general discomfort, and a feeling of heaviness in the vagina.

In some cases, its possible to ease symptoms or reverse a mild uterine prolapse by doing pelvic muscle exercises, along with other self-care measures. Prolapsed uterus doesnt always require other treatment. But in severe cases, use of a vaginal pessary can provide the necessary support. There are a few surgical options as well.

Pelvic muscle exercises may also help prevent organ prolapse, so consider making Kegels part of your daily routine. If you have symptoms of uterine prolapse, see a healthcare professional to find out for sure.

Originally posted here:
Prolapsed Uterus Exercise: What to Do and Not Do - Healthline

Apr 4

A Black Woman’s Journey to Redefine What Fit Looks Like – Healthline

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I tried to fit into someone elses standard of beauty for too long. Now Im creating my own.

I have an unhealthy obsession with mirrors. It started when I was a teenager taking dance classes at first one, then two, then three different studios. Ballet, tap, jazz, modern, acrobatics I did it all.

In the beginning, it was fun. I did it for the love of the art form and for the friends I made.

But somewhere around the age of 14, I began to take it more seriously and see it as a possible career a future where I could combine my love for the performing arts with my love for writing. By 18, I decided I wanted to major in dance and English so I could write and choreograph musicals.

But I had a secret. I wasnt healthy. I was purging to keep my weight down ahead of every major performance, audition, or anytime the scale crept up higher than my liking.

Its no secret that the dance world has historically elevated a standard of beauty and fitness thats unattainable for many and for Black girls, especially.

My quest to pursue a professional dance career meant forcing myself to meet an expectation that wasnt designed with me in mind.

It was the first time I felt what so many Black women have felt when trying to navigate the fitness world, where the message is that the ideal body isnt a Black body.

Rejection compounded the pressure I felt as a dancer. After auditioning for several university dance programs, the top programs said no, and those I was accepted into, I didnt want to attend (though now as an adult I truly question my reasons for turning down Howard).

Rejection and unattainable standards are a potent combination.

I binged when I craved sweets and junk food, or anytime, really, because I also liked to eat. I enjoy food it doesnt matter if its baked salmon seasoned with dill and a side of sauted kale with garlic, or a large chicken finger plate from Zaxbys. Mealtime is a time that makes me and my stomach happy.

And afterward, I purged when I felt like I needed to control the outcome.

When I finally started college, I auditioned for the dance program at my university twice. I was rejected twice. At 19, I accepted the fact that dance was something I could not make a living doing, no matter how much I loved it.

I settled for dancing with an on-campus extracurricular company and switched my academic focus to journalism and creative writing.

By releasing the pressure I put on myself to excel at dance, I was able to release some of my unhealthy habits, too. Soon after I started undergraduate school, I stopped my cycle of binging and purging.

The freshman 15 was my friend. I went to the gym when I felt like it, going through cycles of working out heavily to not wanting to work out at all. More than a decade later, these are still my habits, for better or worse.

My relationship with my health, fitness, and overall wellness is complicated and messy. Right now, Im in a period of not working out. I havent been on my yoga mat since October when I confirmed I was pregnant with my second child.

I look at the mat and know I should pull it out and go through a flow, especially since I continued to practice yoga until 36 weeks when I was pregnant with my son but I dont.

Ive had gym memberships that Ive actually used. Id go three times a week, spend an hour doing cardio and another hour to 90 minutes doing strength training.

Ive had memberships to various yoga studios that I would visit at least twice a week. Recently, when I was in a workout phase, I followed along to live Baptiste yoga podcast classes (because, free) and got my fitness in that way either with an electric heater running in my bedroom, or outside in the heat and humidity at the height of Florida summers.

Still, I am motivated by the mirror, my vanity, staring at my reflection and praying I see what I like in my body. But Im not trying to be skinny. I dont want to be.

Im a Black woman. Ive got boobs and booty the latter Id like to be a little thicker along with some hips and thighs. Im not mad about it. Im not trying to get rid of it.

I want to keep my stomach as flat as possible but even there I give myself some grace. This body of mine has produced life and will do so again soon.

It has taken a long time for me to get to this place of acceptance. To look at the number on the scale and be kind of OK with it. To see myself in clothes and be like, Damn, you fine girl.

Still, when I look at the number in my body mass index (BMI) chart on my health app, it constantly says Im overweight even at my smallest. I dismiss it laughingly as racist.

In the world of fitness, wellness, and beauty, the ideal is lithe and white adjectives that will never describe me or many other Black women.

Yet, we have to navigate our way through the fitness, wellness, and beauty industries knowing that even though we arent the standard or even the target audience were still beautiful and deserving of safe spaces where we can work out, relax, meditate, and vibrate a little higher.

According to the Centers for Disease Control (CDC), non-Hispanic Black adults have the highest prevalence of obesity. While rates of obesity tend to decline with an increase in income, the CDC found that for Black women, theres no difference in obesity prevalence no matter how much or little we make (1).

Its common knowledge among Black women that we often put ourselves last to make sure our family, friends, and even coworkers around us are taken care of.

This overextension compounds our stress, which is a factor in weight gain. And, if were taking care of everyone else, we usually end up being too tired to take care of ourselves, even though we know we should.

This is why groups like Black Girls Run exist. The organization was founded in 2009 in an effort to tackle the growing obesity epidemic in the Black community, especially among Black women.

Its groups like these that make the fitness space more inclusive and accessible. They intrinsically understand the unique fitness and wellness challenges of their audience, reach out to us, and love on us anyway.

Such compassion is also seen in a group like Black Girls Hike or the work of yoga influencers Jessamyn Stanley and Britteny Floyd-Mayo from Trap Yoga Bae.

Were living in a time when the quarantine 15 is a real byproduct of the stressors of living life in a global pandemic, and stress is more compounded for Black, Indigenous, and People of Color (BIPOC) for a myriad of reasons from racism to health disparities to income inequality (2, 3).

In a time when women have lost the most in terms of position and footing in the workforce and overall economy, fitness may not be top of mind for many of us Black women right now (4).

But when it is when it becomes a priority for you, and for me, again there are spaces curated just for us. Whenever were ready to say yes to us, there are people out there working to help us become our fittest and healthiest selves.

As for me, one day (likely after baby number two makes her arrival in the world) I will find a way to return to my mat and take care of myself physically.

Until then, I remain encouraged because I know Black girls run, Black girls walk, Black girls hike, Black girls bike, Black girls swim, Black girls skate, Black girls dance, Black girls practice yoga, and so much more.

Our health matters. Its integral to our lives, and fitness is for us.

Nikesha Elise Williams is a two-time Emmy award winning news producer and award winning author. She was born and raised in Chicago, Illinois, and attended Florida State University, where she graduated with a Bachelor of Science degree in Communication: Mass Media Studies and Honors English Creative Writing. Nikeshas debut novel, Four Women, was awarded the 2018 Florida Authors and Publishers Association Presidents Award in the category of Adult Contemporary/Literary Fiction. Four Women was also recognized by the National Association of Black Journalists as an Outstanding Literary Work. Nikesha is a full-time writer and writing coach and has freelanced for several publications including VOX, Very Smart Brothas, and Shadow and Act. Nikesha lives in Jacksonville, Florida, but you can always find her online at,, or @Nikesha_Elise on Twitter and Instagram.

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A Black Woman's Journey to Redefine What Fit Looks Like - Healthline

Feb 17

The 10 Weight Loss Coaches to Watch in 2021 – GlobeNewswire

New York, New York, Feb. 17, 2021 (GLOBE NEWSWIRE) -- We all want to have our dream body and fit into our perfect outfits, right? The harsh reality in todays modern society is that it is easier than ever to gain weight - the fast paced lifestyle leading many to choose fast food options, which compounds negatively over time. Fortunately, there are those who know the recipe to help you achieve your weight loss goals and sustain the results long term - even for life. According to Boost Media Agency, the key to losing weight and keeping it off is working directly with a weight loss coach. Each with their own unique coaching styles and areas of expertise, here we present the 10 weight loss coaches to watch in 2021.

Gina Livy (@ginalivy)

Gina Livy is an incredible weight loss coach who provides an effective program for people who want to improve their health and their fitness level. Her 12-week online program, Weight Loss by Gina, went live in 2018 and it found instant success. Today, the program has evolved to a group membership with a community of over 4,000 members. Gina started her coaching career as a one-on-one personal trainer, but then she decided to package her own program to reach more people and help them with their goals.

Weight Loss by Gina is one of the most comprehensive and effective weight loss programs available on the market and its available at an affordable price. Gina provides an option for people who want to lose weight in a healthy, affordable, and sustainable way. Additionally, people enjoy the program a lot because its not restrictive and the community is very welcoming.

Gina offers a weight loss program thats very different from many of the other options out there. Theres no counting, measuring, or weighing of any kind, so people are not enslaved by numbers, and theres also no deprivation. Instead, Gina explains why the body feels the need to store fat, focuses on fat loss, and creates an environment for the body to get that fat out. Her program also addresses food behaviors and associations so people can learn to be more mindful and more in tune with their bodies.

Leah Peters (@leahpetersfitness)

Leah Peters is an experienced industry-leading fitness, nutrition, and mindset coach whos here to help people turn their life around and find wellness. She combines science-backed nutrition and training research with ancient wisdom to help clients improve their physical and mental health tremendously. She has created the Weight Loss Warriors, which is a self-paced wellness program that provides a path for women to find ultimate fitness.

Leah provides evidence-based practices so each individual client will be able to unlock their inner power, find healing, and boost their confidence like never before. She has extensive experience in the field, which has allowed her to become so helpful for so many people. She holds a Masters degree, multiple fitness and nutrition certifications, and shes also an award-winning athlete and retired national fitness competitor.

Her training approach focuses on education and personal development, not only on weight loss. She understands misinformation and unhealthy habits such as emotional eating or following fad diets can make a lot of harm, so shes passionate about arming people with knowledge and helping them heal from the inside out. Leah knows how difficult it can be to balance fitness and other aspects of ones life, so she wants to help others reach their healthy weight without sacrificing their happiness.

Christy Davidson (@christyleefit)

Christy Davidson is a weight loss and life coach whos passionate about helping people lose weight without having to sacrifice the food they love or their happiness. Her approach to weight loss as a certified personal trainer has a great focus on mental health because she believes the mind and body are strongly connected, something she learned while studying psychology in school.

Weight loss can be challenging and difficult, but Christy wants people to actually have fun with the process. Peoples fitness journey doesnt have to be torture, it can be enjoyable and sustainable, and thats the kind of weight loss experience shes here to provide. She coaches people through group coaching programs such as The Glow Up Challenge, but she also provides one-on-one coaching. Shes also made sure to create a community in her private Facebook group where she can connect with everyone and people can support each other.

The Glow Up Challenge is a 6-week group program thats different than other fitness programs on the market. It doesnt only provide workouts to challenge the body, but also mental health challenges for the mind. Christy is happy to be helping people make real changes, so shes excited to introduce The Glow Up Mastermind program in 2021 to level up and help her clients enter the next stage.

Sarah Pelc Graca (@Strong.With.Sarah)

Sarah Pelc Graca is the founder of Strong With Sarah. She is a successful weight loss coach who is passionate about helping her clients lose weight without having to give up their favorite foods or their joy for life. She believes every client is unique, so she thrives in creating customized nutrition, exercise, and accountability plans that are effective and bring people closer to their fitness goals.

Through her signature one-on-one coaching program, the Freedom With Food Formula, she and her team help people change their nutrition habits and create a more peaceful relationship with food by providing accountability, along with educational content and tools to create a healthier mindset. Sarah and her accountability coaches (Victoria Burgess and Cassie Evans) work with each client individually - empowering them to learn more about their thoughts and actions, which leads to sustainable weight loss.

Sarah provides convenient and flexible weight loss programs that are not created to add more stress to anyones life. Quite the contrary, theyre created to help people finally understand what it takes to lose weight in a straightforward way... Without any fad diets! She includes guidance and support every step of the way so its an enjoyable process, not a burden to bear. Between her website and her Instagram highlights, she has over 500 testimonials from clients who have successfully lost weight and kept it off long-term!

Barbara Orban (@nodietbabe)

Barbara Orban is a weight loss coach whose approach focuses on helping women change their relationship to food and their bodies as well. She created No Diet Babe to guide women through the process of weight loss without having to rely on low calorie diets that are often too restrictive and cause more harm than good. She teaches women to have a new perspective of food and helps them shatter all the unhealthy subconscious links theyve created to food, that lead to self-sabotage.

Women who have been dieting on and off throughout their entire lives will find theres absolutely nothing wrong with them and theyre able to shed weight without feeling hopelessness, guilt, or shame. Barbara is proud of helping women reach their dream weight and maintain it effortlessly by helping them change their habits and their mindset.

Through No Diet Babe, she offers private coaching and daily support as well as group coaching. She also has a 6-week course called Emerge that focuses on emotional eating and how to recover from it. She also has a podcast, the Manifesting Doll Podcast, where she combines psychology and the law of attraction to provide guidance and perspective. Barbara also has amazing subliminal audios to help her clients reprogram their subconscious mind and unlock their inner power.

Mika Pavy (@mika.fitnesspassion)

Mika Pavy is a weight loss expert from Los Angeles with 8 years of experience in the fitness industry. Shes focused on helping people tone their bodies, lose stubborn fat, and enjoy amazing results they can maintain in the long-term to change their lives for good. When she first started in the fitness industry, there was an overload of information and it was difficult to separate the right from the wrong.

She understands better than anyone that theres a lot of contradicting fitness information out there, so she is committed to teaching people the actual science behind how peoples bodies and minds work. This is how she has been able to help people have a deeper understanding and unlock their inner power to achieve the goals that once seemed impossible to reach.

Mika provides a blueprint and valuable guidance, strategies, and tools for people to reach their fitness goals ten times faster. Many of the solutions that often get so popular are only band-aids and they dont approach the root of the issue. Mika does get to the bottom of it and focuses on fixing the problem at the root so people can get their bodies and health back. All this without suffering or giving up the foods that make people happy.

Lori Doddy (@lori.doddy)

Lori Doddy is the founder of Lori Doddy Lifestyle LLC and the creator of 5 TO THRIVE, a one of a kind 12-week weight loss program designed to teach professional, driven women unique methods for eating, exercising, reducing stress, and mastering the challenges of being female in high-pressure careers. She provides a customized approach very different from anything else on the market. Its extremely effective and specifically designed to fit easily into any womans busy schedule.

Lori Doddy, Ph.D. has a 30-year career in education as a teacher, graduate professor, college dean, and Vice President. During most of her life, she battled eating disordered behaviors, yo-yo dieted, suffered debilitating migraines, and endured overwhelming stress. But 7 years ago, she hit a wall and was determined to find a healthy way to lose weight and manage the stress of a high-pressure lifestyle, which is common among professional women.

She managed to transform not only her body and mind but also her lifestyle while continuing to advance her career. On her quest, she found passion and purpose, and began coaching. Lori pursued nutrition and personal training certifications, and last year took her coaching career full-time. With her effective, unique program, Lori helps clients reach unprecedented success with massive weight loss and improved fitness levels, while advancing their careers and not sacrificing their health or any ambitions in life.

Kyle May (@tailormaydefitness)

Kyle May is an online fitness coach and founder of Tailor Mayde Fitness, whos 100% dedicated to helping busy men lose fat and keep it off without sacrificing their lifestyle. He knows what its like to struggle with weight loss because he has been through the process himself. During college, his weight reached 300 pounds and he had no confidence to speak of. He was lost, stuck in a vicious cycle, and he had no idea how to start getting his body back.

Eventually, he decided to take control and soon fell in love with fitness and weight training. Kyle turned his life around, shed all that weight, and built positive habits that allow him to be healthy and active. Today, he wants to help other men who are struggling to balance fat loss and a hectic schedule so they can reach their goals.

Kyle makes weight loss an enjoyable and incredibly educational journey that gives his clients resources they can use for a lifetime. He offers a pragmatic approach that focuses on helping people develop sustainable habits and helping them understand the root of the issue so they can take the right steps. Kyles weight loss program can be adapted to anyones lifestyle and it will be tailored to the needs of each individual so they can reach their goals with the support they need.

Dreia Walker (_cuttheweight)

Dreia Walker is a weight loss coach who is passionate about keeping others accountable towards their fitness goals. From her own experience with seeing the results real accountability can bring, Dreia has been able to transform countless lives throughout her journey.

Also an entrepreneur at heart, Dreia has multiple weight loss and fitness products to help you reach your goals even faster. Understanding that some people are restricted by time, she enables them to get the best results in the time they have at their disposal.

Knowing how much confidence you can gain from becoming your best self, it's no surprise Dreia is so passionate about her work. As big as I used to be I never imagined my future self to be so confident. I never imagined my future self to overcome not loving myself. I just didnt picture life any differently when I was 250 pounds Dreia explains. If youre looking to lose weight & build confidence, Dreia is your girl.

Lori Aloisio (@myhealthyandfreelife)

Lori Aloisio is a weight loss coach whos passionate about health and well-being. She has a Bachelors Degree in Health Care, is a registered nurse in Finland, and an avid student of alternative medicine, traditional Chinese medicine, and nutrition. Through her job and all her studies, she noticed that Western medicine doesnt address many important factors for overall health.

As she studied alternative medicine, traditional Chinese medicine, and nutrition, she became much healthier and she learned to lose weight in a way that worked for her and didnt feel restrictive at all. During the same time, she also discovered the law of attraction and she realized she had been creating her reality since she was a child. Lori rediscovered her power and she also discovered a passion for helping people lose weight.

She had amassed all this knowledge about healthy living and she was ready to share it, something she couldnt do freely while working as a nurse because there were guidelines to follow. Thats what led Lori to found Healthy And Free Life and she created the S.H.I.F.T weight loss method. She doesnt provide a quick fix that provides results that dont last. Instead, she helps people remove the source of the issue entirely and completely turn their lives around.

Make sure to follow each of these amazing weight loss coaches as they continue to help their clients reach their weight loss goals. Each of their Instagram's have been directly linked here. Finally, we would like to thank Boost Media Agency for taking the time to put this article together.

Media DetailsContact: Lewis SchenkCompany: Boost Media AgencyPhone: 3106001787Email: operations@boostmediaofficial.pageWebsite:

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The 10 Weight Loss Coaches to Watch in 2021 - GlobeNewswire

Feb 17

Weight loss recipes: 5 delicious smoothies to get rid of belly fat – TheHealthSite

Are you on a weight loss diet but still not able to get rid of belly fat? Have you been skipping meals to get rid of extra kilos? Wait! You are actually doing it all wrong. The term weight loss is often misunderstood. It is not about losing weight but to lose unwanted body fat in a healthy way. You would now be wondering what exactly is unwanted body fat? Well, it is the extra kilos or the belly fat which is extremely hard to get rid of. But, did you know following a healthy and nutritious diet, rather than just skipping meals is the only effective and faster way to do it? Yes. According to the dieticians, to lose weight effectively, one must follow a healthy diet and a better lifestyle. Keeping the body hydrated is key when it comes to weight loss. When you keep yourself hydrated, you actually help your body to function well and keep the metabolism rate constant. But, you just cant mix anything and everything and have it. You must know what is good for your body and what is harmful when you are trying to shed kilos. Starting your day with a smoothie bowl or a glass of freshly made smoothie can be a good option to kick-start your day as it enhances your metabolism and helps you in weight loss. All you need is a blender and a bunch of fresh veggies and fruits. and voila! you have your healthy breakfast ready. Also Read - Prorganiqs 30 Day Mega Fat Burner Will Help You Lose Weight Naturally

You must be now thinking if smoothies actually are that effective in weight loss. Lets understand why we want you to opt for a glass of smoothie the first thing in the morning instead of a plate full of carbs for breakfast. Also Read - Weight loss diet: How to use coconut oil to reduce belly fat

Smoothies are packed with the goodness of raw and pure veggies and fruits which contain essential nutrients that your body requires throughout the day. Its easy to make and keeps you fuller for a longer time. You can actually put greens and herbs in one jar and make a yummy smoothie. Also Read - 5 foods you must avoid at night to lose weight

According to the studies it has been found that in outpatient medically-monitored programs, meal replacements in liquid forms, such as protein-fruit-vegetable shakes, are beneficial for weight loss. Motivated enough? Now check out our list of some of the great smoothies for fast weight loss. You can also play around with the ingredients but never forget to keep in mind that you are making a healthy smoothie for yourself to get rid of the extra kilos that you have gained over the years. without any further adieu lets get started with the yummy and easy recipes.

Matcha tea or the Japanese secret recipe for effective weight loss has become very famous worldwide among the ones who really love to take care of their health. There is a proper way to make this yummy elixir but did you know making a smoothie using Matcha green tea can actually help you get rid of the belly fat? Try our recipe to boost your metabolism and let us know how do you feel about it.

1. Matcha green tea (get the 100% pure ones)

2. Slices of a fully ripe banana (fresh preferred)

3. Almond or fat-free skimmed milk

4. Chia seeds

5. Flax seeds

6. Few drops of vanilla extracts for some added flavour (Optional)

Take a blender and put all the ingredients listed above, blend everything well. Now pour the smoothie in a glass and top it up with some extra chia seeds. Voila your yummy fat-burning smoothie is ready. You can also use other vegan options of milk and other fruits to enhance the flavour. Remember you can always play around with your ingredients keeping in mind they are all healthy.

Coming to the second delicious fat-burning smoothie recipe, we want you to try one of the most preferred smoothies a green smoothie. Its actually our favorite too. Green smoothie the name suggests the presence of greens in this smoothie. Heres the recipe for you all.

1. Almond milk or low-fat skimmed milk

2. Overnight rolled oats and chia seeds soaked in water

3. Cinnamon (for some added flavour)

4. Riped bananas

5. Avocados (excellent source of good fat)

6. Maple syrup or organic raw honey

7. Spinach (Baby spinach preferred)

8. Flax seeds

Add all the ingredients to a mixer and blend everything well. Make sure to add a spoon of raw organic honey as this will enhance the taste of your green smoothie. Top it up with some extra chia seeds and here is your delicious, healthy smoothie ready to drink. This is one of the best fat-burning drinks to have in your breakfast. Also, you can actually have this smoothie for your breakfast if you are struggling with skin problems. The greens will help your body get rid of the toxins and will give you glowing skin.

Do you have a sweet tooth? Try this yummy smoothie recipe. Almond milk has several health benefits. It especially helps you in effective weight loss. Heres one smoothie recipe for you which you can have for your breakfast and get rid of the extra kilos.

1. Almond milk

2. Chia seeds (Excellent source of omega-3)

3. Ripped banana

4. Cacao powder (for some added chocolaty flavor)

5. Some almond flakes (roasted)

6. Shredded dark chocolates

Grab a blender and put all the ingredients into it (except rooted almond flakes save them for garnishing). Now mix everything well and blend it till the time you get that smooth and chocolaty texture. Pour it in a glass, now top it with some shredded dark chocolate and roasted almonds. Voila your delicious weight loss drink is ready.

We have already discussed the benefits of avocados, its one of the best sources of good fat and you should add it to your diet. What else? make a smoothie out of it. Yes, try our most favorite berry blast recipe and get rid of belly fat.

1. Half avocado (nicely ripped)

2. Hand full or fresh berries (Blueberries, strawberries, mulberries, and raspberries)

3. Greek yogurt

4. Almond milk or low-fat skimmed milk

5. Chia seeds

Take a blender and add all the ingredients mentioned above. Mix and blend everything well. Pour it in a glass. You have your weight loss drink ready. Do not forget to add chia seeds on the top. Avocados and berries are excellent for weight loss. Chia seeds can help you stay fuller for a longer time.

One of the easiest to make a smoothie that hardly takes a few minutes is an overnight chia-oats smoothie. But, you will be amazed to know that this is great for you when you are trying to lose weight. Lets get into the recipe.

1. Rolled oats (half cup)

2. Chia seeds

3. Almond milk

4. Raw organic honey or maple syrup

5. Ripped banana

Take a bowl and add some water. Now add rolled oats, chia seeds and mix everything well. Ever the bowl with a lid and keep it inside the refrigerator overnight. The next morning take the overnight soaked oats and chia seeds in a blender. Add all other ingredients to it. Blend everything well. Pour this smoothie in a glass and here is your fat-burning weight loss smoothie ready.

What are you waiting for? Go try these recipes and do not forget to tell us which one you liked the most in the comment section below.

Published : February 17, 2021 4:02 pm

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Weight loss recipes: 5 delicious smoothies to get rid of belly fat - TheHealthSite

Feb 17

Weight loss story:"I eat chicken and rice for lunch and dinner everyday" | The Times of India – Times of India

I want to keep my fat percentage around 10-15%, build good muscles, feel healthier and better than ever.

What are the lifestyle changes you made?

Disciplined lifestyle made the biggest difference. I started to eat right, sleep well, worked out regularly. I also stopped eating food from outside, hired a cook to prepare my meals the exact way (and quantity) I was supposed to consume.

What was the lowest point for you?

Actually, I never really felt bad about my physique. I have always been confident about my looks or never thought how I look makes a difference to how I feel.

Having said that, even though I didnt feel bad about following an unhealthy lifestyle, I surely felt 100 times more amazing when I was my healthy, confident self!

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Weight loss story:"I eat chicken and rice for lunch and dinner everyday" | The Times of India - Times of India

Feb 17

‘By Counting Calories And Getting Familiar With Actual Serving Sizes, I Finally Beat My Food Addiction’ – Women’s Health

My name is Jessica Andre (@jayreneebxb), and I'm 32 years old. I live in New Jersey and am a local government employee. After struggling with my weight my whole life, I started calorie counting and working out five days a week with a combination of long distance running and strength training to lose 121 pounds.

I struggled with my weight all my life. I became an emotional and impulsive eater when I was 13, and that was the beginning of my weight-gain issues. I found comfort in food and used food as an outlet to help deal with emotions I couldn't handle. I now realize that, at the time, I had developed a food addiction.

From the age of 13 to 27 years old, I used food as an outlet to deal with my stress, sadness, anger, and any other emotion that overwhelmed me. Food helped me feel euphoric and overcome these emotions for a moment, but it also led me to gain an enormous amount of weight. I found it hard to walk and do simple movements without feeling out of breath. Picking things up off the ground would leave me breathless. But the scariest situation was when I would sleep and wake up abruptly because I was unable to breathe lying down. At 28, I hit my heaviest weight of 298 pounds.

In 2017, I remember being in an emotional state where I felt like I lost control of everything in my life. There were certain circumstances in my life I could not control, and I was in the darkest emotional space I had ever been in. These emotions were both figuratively and literally killing me due to my compulsive eating habits.

I realized that if I could not control the things around me, the one thing I *could* control was how I chose to treat myself and my body. I knew that with dedication I could control my health and my addiction to food. So I started my weight-loss and food journey.

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I wanted a diet where I would not be required to restrict certain food groups or macronutrients, like the keto diet, low-carb diets, or high-protein diets. So I chose calorie counting.

I started tracking all the foods I ate and every calorie I burned through an online app and my fitness watch. This allowed me to become a more conscious eater, and I chose to eat more nutrient-dense meals because of their lower calorie count. I also began to eat everything in the recommended serving size as written on food labels, as well as measuring and weighing all my food to make sure all my calories were accounted for.

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I could barely breathe and was often embarrassed at the gym, so initially I started working out in my house to YouTube videos. Once I felt more comfortable, I started going to the gym. I pushed myself even further to break more fitness boundaries.

Now, a typical week of exercise for me is five days a week with a combination of strength and cardio training. Three out of the five days are committed to strength training, and two days are committed to cardio training. On my strength-training days, I do 45 minutes of strength training for a particular muscle group and 15 minutes of cardio at the end of the workout.

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On my cardio days, I run for three miles; this typically takes me 35 to 45 minutes. I truly enjoy running now. When I dropped my first 50 pounds, I told myself I would like to run a marathon to showcase my strength to myself, so I began to train for that race. Long distance running is a place of peace for me. I throw on my headphones, blast my music, and let my feet lead me.

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My weight-loss journey has taught me that there is strength in developing a healthy lifestyle. As women, we are constantly giving and pouring into others, whether it be our children, families, friends, or careers. Oftentimes this can lead us to find outlets to fill us up after we have given our all. For me, my outlet to relieve myself of my emotions was food.

Through my weight loss and commitment to myself, I recognize that I can give more and do more from a place of good health. My weight loss allowed me to realize that in order to live a life with purpose, I must be healthy, physically, mentally, and emotionally. Losing this weight has allowed me to find a new outlet to relieve my emotions, and I am now healthy in all three of these areas in my life.

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'By Counting Calories And Getting Familiar With Actual Serving Sizes, I Finally Beat My Food Addiction' - Women's Health

Feb 17

Dieting may slow metabolism but it doesn’t ruin it – The Conversation UK

When it comes to dieting, research shows the majority of people will regain some if not most of the weight theyve lost. While there are many reasons why this weight regain may happen, some popular claims online are that its because dieting permanently wrecks your metabolism. But while its true that dieting slows your metabolism, it also improves your metabolism in many positive ways.

When we talk about metabolism, were typically referring to your metabolic rate. This is the number of calories your body burns at rest. Of course, the more activity we do, the more calories we burn. In order to lose weight through dieting, you need to consume fewer calories than youre using. This forces the body to use its energy stores like fat to meet the shortfall. Your metabolic rate will also change as a result.

The loss of lean tissue (muscle) when you diet which burns around 15-25 calories per kilogram each day lowers resting metabolic rate, meaning you need fewer calories than you previously did. But the body also deliberately slows down metabolism to preserve energy stores and minimise weight loss.

When the body senses depleted fat stores it triggers adaptive thermogenesis, a process which further reduces resting metabolic rate and may stunt weight loss despite strict dieting. Adaptive thermogenesis can kick in within three days of starting a diet, and is suggested to persist way beyond dieting even hampering weight maintenance and favouring weight regain.

One example of adaptive thermogenesiss effect was seen in a widely publicised 2016 study which looked at former contestants of US reality TV show The Biggest Loser. It showed that participants had a significant decrease in their metabolic rate, even several years after initial weight loss. Participants needed to eat up to 500 calories less than expected daily.

Other studies have also shown metabolic slowing with weight loss, but with much smaller decreases (around 100 calories fewer a day to maintain weight). However, theres less certainty whether this slowing persists once people are weight stable.

Research seems to show that most adaptive thermogenesis happens in the actual dieting phase as a temporary response to the amount of weight being lost. Overall, we dont have conclusive evidence to support the notion that metabolic rate remains slowed over the long term (over a year post-diet).

Its worth noting many factors can affect metabolic rate, so changes to it after dieting may vary between people. For example, one study on fasting diets showed metabolic rate indeed decreases as a result but those who had the the greatest decrease in metabolic rate already had a higher metabolic rate to begin with. Overestimaing metabolic rates at the start of a study or errors in predicting metabolic rate after weight loss could both also affect study results.

Its agreed that metabolic rate slows because of weight loss, due to both decreasing body size, and as a way of preserving key tissues and fuel reserves. But theres currently no consensus on how much it slows by. Quantifying and predicting this slowing is something were currently researching at the University of Surrey.

A decrease in metabolic rate is just one change that occurs with weight loss, however.

When we lose weight, the main change we see is a decrease in body fat. This decrease is actually our fat cells shrinking in size they dont actually disappear. This shrinking of fat cells signals the bodys fuel stores are emptying, causing a drop in the hormone leptin. Ordinarily leptin inhibits appetite and increases metabolic rate but when leptin levels plumment, metabolic rate slow and hunger increases.

The gut also releases fewer incretins (hormones which regulate appetite) when we lose weight, which could persist beyond dieting. Less leptin and fewer incretins may make us feel hungrier and can lead to over eating.

When fat cells shrink, theyre able to take up glucose and store fat more efficiently to help restore lost fuel. Your body also creates more fat cells so that you can store more fat in the future to better cope with this calorie crisis the next time it happens.

But as contradictory as it sounds, all these changes actually result in a more efficient and ultimately healthier metabolism. For example, smaller fat cells are better for our health, as over-inflated sick fat cells dont work as well in getting rid of surplus sugar and fat. This can lead to high levels of sugar and fat in the blood, increasing risk of insulin resistance, diabetes, and cardiovascular disease.

So dieting doesnt technically ruin your metabolism but rather improves it by helping it work better. But without care, this metabolic improvement can conspire against you to regain the weight, and even overshoot your original weight.

Studies show exercise (or simply physical activity) may be one way to prevent weight regain, by improving our ability to maintain our weight and can potentially minimise metabolic slowing. Exercise can also help regulate appetite and fuel burning in the short term, and may make weight loss more sustainable in the long term.

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Dieting may slow metabolism but it doesn't ruin it - The Conversation UK

Feb 17

Rebel Wilson Is So Proud of Her Body Transformation After Losing More Than 60 Pounds – Us Weekly

Making big strides! Rebel Wilson feels better than ever after losing more than 60 pounds during her fitness journey with the help of her personal trainer, Jono Castano.

Rebel is so proud of her weight loss and her body transformation, a source exclusively reveals in the new issue of Us Weekly.

The Pitch Perfect actress, 40, committed to a year of health in early 2020 and reached her goal weight of 165 pounds by November. According to the source, Castano used lots of high intensity interval training (HIIT) to help Wilson achieve her slim figure, beginning each workout session with a short dash of cardio and continuing with weight training.

Castano, owner of Acero Training Series, guided Wilson through a weekly fitness program that alternated HIIT workouts with other exercises, like resistance training, yoga or swimming to improve mobility. With her personalized workouts, the Australian actress saw results in no time.

Rebel flew past her goal weight and continued to work out after hitting that magic number, the insider says. Rebel didnt only work out six days a week with Jono but would also do mini at-home workouts. Rebel clearly had a mission to lose weight and she did in spades. She feels stronger, more confident.

Not only did the Isnt It Romantic star change up her routine in the gym, but she also made the switch to a high-protein, low-carb diet, ensuring that she was able to burn more calories than she was eating. Per Castanos suggestion, she allowed herself one cheat day per week.

While losing weight was part of her goal, Wilsons healthy lifestyle also made a big difference on her self-confidence. Rebel always had a glow around her, but that glow is brighter than ever now that she has been working out and eating right, the source tells Us.

Shortly after hitting her goal weight, Wilson reflected on how far shed come during a candid interview on The Drew Barrymore Show.

I feel so much healthier, the Hustle star said in November. And I dont know whether its a thing with ladies when you turn 40, [but] I feel like I really have come into my own now and not just with health but with my career. I feel more in control and I get to produce movies now, which is amazing, and kind of have more control of the content. I just feel like everything seems to be coming together, maybe Im a late bloomer or something, but Im slowly getting it together.

For more on Wilsons fitness journey, watch the video above and pick up the latest issue of Us Weekly, on newsstands now.

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Rebel Wilson Is So Proud of Her Body Transformation After Losing More Than 60 Pounds - Us Weekly

Feb 17

Yoga Inversion: How to, Benefits, and More – Healthline

Yoga inversions are various poses, also known as asanas in Sanskrit, in which your heart and hips are above your head.

They may sound intimidating, but dont worry yoga inversions start simple and increase in difficulty over time. In the most basic sense, yoga inversions can be as simple as a forward bend. For experts, they can include handstands.

The goal of yoga inversion is to improve your flexibility, circulation, energy, and even self-esteem. Despite its purported benefits, you may wonder whether inversions are safe and right for you.

This article reviews yoga inversion, its health benefits, potential risks, and includes a list of beginner poses.

Yoga inversion is a category of yoga asanas, or poses, that place your head below your heart and hips, therefore inverting your body from its normal upright position.

Any pose in which your heart is higher from the ground than your head is considered an inversion asana. This includes common poses such as Downward-Facing Dog (Adho Mukha Svanasana), Legs up the Wall (Viparita Karani), and Headstand (Salamba Shirshasana).

Yoga inversion is believed to release tension, increase circulation and energy levels, and strengthen muscles. Its also thought to promote emotional growth, calm the mind and spirit, guide energy toward the heart, and help you become more connected with the earth.

Inversion asanas can range from easy to difficult and should be selected based on your experience, strength, health conditions, and injury history.

Even among healthy individuals, its important to know how to safely perform each asana to prevent injury and reap the greatest benefits.

Yoga inversion is a category of yoga poses (asanas) that place the heart above the head. Its believed to promote better blood circulation, increase strength and flexibility, and provide numerous psychological benefits.

Many benefits have been associated with yoga inversion. Heres what the research says.

Yoga inversion can increase blood circulation and lymphatic drainage to help deliver oxygen and nutrients throughout the body and remove waste products.

Inverted poses help stimulate venous blood flow from the pelvis toward the heart, where its then sent to the lungs to be reoxygenated. This position may also help lower your heart rate and allow for better uptake of oxygen into the blood (1).

Yoga inversion may increase alertness and energy levels (2).

In theory, poses that invert the body may increase alertness and reduce fatigue. They may do so by increasing oxygen and nutrient uptake in cells and releasing endorphins, such as dopamine, norepinephrine, and serotonin, that increase attention and improve mood (1, 3).

Furthermore, being upside down requires focus, which over time, may improve your ability to focus on any situation that comes your way.

Yoga is known for its ability to improve balance, flexibility, and strength in all age groups (4, 5, 6, 7).

Inversion asanas require great mind-body awareness and strength to hold the body in a stretched position against the force of gravity, which likely increases muscular strength, endurance, and flexibility over time (8).

Each pose uniquely targets different muscle groups, allowing for greater overall limb flexibility, range of motion, and strength.

While no studies exist on yoga inversion specifically, one study showed that performing Downward-Facing Dog twice per week for 10 weeks led to significant improvements in knee and hip extension, suggesting greater flexibility in the hamstrings and lower back (9).

Practicing yoga has been shown to increase self-esteem, body image, and overall confidence (1, 10, 11, 12).

In particular, many yogis claim that inversion yoga has brought a sense of humility, patience, and perseverance, as most people need time and practice to perform them properly.

However, once learned, they can bring a greater sense of confidence in your ability to overcome obstacles in your daily life. It teaches the notion of non-attachment and embraces imperfection.

Certain inversion asanas, such as Legs up the Wall, may reduce pain and swelling in the lower limbs by promoting lymphatic circulation. The lymphatic system removes wastes and byproducts from the body and helps maintain fluid balance (13, 14).

With inversion asanas, the force of gravity paired with gentle movement allows for increased lymphatic flow and blood circulation away from the limbs and toward the heart. As such, this may alleviate pain, discomfort, and swelling (15, 16, 17).

However, those with high blood pressure or injuries of the lower limbs, back, or neck should avoid inversion poses.

The benefits of yoga inversion include increased blood and lymphatic circulation, as well as improved flexibility, strength, energy levels, and self-confidence.

For most people, inversion asanas are highly beneficial for health. However, inversions can pose health risks in certain populations, and they are the main cause of yoga-related injuries (18).

Those with joint problems, neck or back injuries, or other similar issues should not practice inversion yoga without the clearance of their healthcare provider.

Since inversion yoga involves the head being lower than the heart, this can cause blood to rush to your face. In people with glaucoma, high blood pressure, or other circulatory issues, its best to avoid these positions (18).

During pregnancy, difficult asanas that completely invert the body, such as Headstand and Shoulder Stand, should be avoided (19).

Less intense poses that involve four points of contact (both hands and feet on the ground), such as Downward-Facing Dog, have been shown to be safe for healthy pregnant people without pregnancy-related complications or preexisting conditions (19).

That said, always speak to your healthcare provider before trying any new exercise during pregnancy.

Finally, its important to start with simple, low intensity moves when starting as a beginner to reduce your risk of injury. If youre new to yoga, you may wish to visit an in-person yoga class with a trained instructor to ensure youre performing the moves safely and correctly.

Those who are pregnant, as well as people with circulation issues or injuries, may need to limit or avoid yoga inversion and should speak with their healthcare provider first. Its best to start with beginner-level poses before advancing to more difficult poses.

Here are four beginner inversion asanas to try:

The Downward-Facing Dog is one of the most popular asanas. It targets the hamstrings, glutes, quadriceps, and upper back muscles.

The Legs up the Wall Pose is a gentle asana that stretches the legs and relieves lower back pain.

Childs Pose is a simple, low intensity pose that can induce calmness and gently relax the spine, hips, shoulders, and neck.

The Forward Fold Pose can help stretch the spine, hamstrings, and calves.

Once you become accustomed to inversion asanas, you may wish to try more difficult poses, such as Crow Pose (Bakasana), Headstand (Salamba Shirshasana), Feathered Peacock (Pincha Mayurasana), Handstand (Adho Mukha Vrksasana), and Wheel Pose (Chakrasana).

Always get medical clearance from your healthcare provider before advancing to more difficult yoga inversions.

If youre new to yoga inversion, start with beginner moves and gradually work your way toward more difficult asanas.

Yoga inversion may seem intimidating, but it can provide many health benefits, including improved circulation, flexibility, strength, energy levels, and self-esteem.

Though generally safe, some yoga inversion poses may be difficult and unsafe for certain populations, including pregnant people and those with circulatory disorders or injuries. Furthermore, some poses may not be suitable for beginners and should only be tried by experienced yogis.

Before starting yoga inversion, its always important to speak with your healthcare provider before trying a new or advanced pose.

Given the many benefits of yoga inversion, you may want to start including it in your daily movement routine.

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Yoga Inversion: How to, Benefits, and More - Healthline

Feb 17

New Year, New You Round Two! – OnFocus

Submitted to OnFocus Just about everyone can relate to making a New Years resolution to lose weight or eat healthier. January typically goes pretty well. We stay on track. The routine is new and different. We are motivated to make a change.

Now we are into the second month of the year, and motivation tends to dwindle. By the middle of February, up to 80 percent of us have left our resolutions by the wayside.

Why is weight loss such a common resolution? Obesity is a growing epidemic worldwide. In the United States, the prevalence of obesity in men was 37.9 percent, and the prevalence of obesity in women was 41.1 percent, according to the 2015 and 2016 National Health and Nutrition Examination Survey. Unfortunately, trends dont show this getting any better.

Why is obesity such a concern? Obesity contributes to a plethora of diseases, many of which resolve with diet and exercise. Health complications associated with obesity include:

This list is certainly not comprehensive, but it highlights the expansive effects obesity has on our body. It can affect nearly every organ system. In total, there are 57 comorbidities associated with obesity, according to the Obesity Medicine Association.

If you are reading this, chances are you or someone you know is obese and suffering with one or several of these complications. Whats the good news? The CHOICES we make have the power to reverse many of these illnesses!

Here are some tips and tricks to help you stay on track and keep that weight loss goal in focus.

Overall, the key to success with weight loss is knowing that your lifestyle has to change and focusing your energy on the positive that comes with that, not on what has been taken away. Knowing that you will add years to your life, eliminate disease, move easier, gain confidence, boost your mood, and get better sleep are all internal motivators that will drive you day in and day out.

For help meeting your weight loss goals and living a healthier life, come see me or Katie Frankwick, PA-C at Aspirus Clinic Marshfield. We are both accepting new patients at Aspirus newest clinic, which just opened in December in Founders Square. To schedule an appointment, call 715.898.1238. For more information about Aspirus Clinic Marshfield,

We welcome your stories! Contact us at [emailprotected]!

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New Year, New You Round Two! - OnFocus

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