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Dec 4

14 Foods to Avoid for Weight Loss – Greatist

Created for Greatist by the experts at Healthline. Read more

Trying to lose weight often comes with a constant stream of donts dont eat this, dont drink that, dont feel joy while eating ever again. Hear us, friends: It really doesnt have to be that way!

Losing weight does require a balanced meal plan built on nutritious foods, which often means cutting back on things like french fries and pizza (le sigh).

However, no foods are truly off-limits. If youre prioritizing weight loss, use this list as an enjoy in moderation guide. Eating these 14 foods in smaller amounts can help you hit your goal.

We love these tasty grab-and-go snacks, but on their own they dont offer much nutritional value. They also dont do much to keep you full and feeling satisfied (which is why its so easy to eat more than the recommended serving).

Instead of relying on these solo, try making them more well rounded by adding some healthy fats or protein i.e., a swipe of nut butter and fresh fruit or a few slices of avocado.

Sadly, these portable delights are often full of sugar (especially refined or added sugars).

They also frequently contain added fiber. That might sound good in theory, but too much fiber (especially from non-natural sources) can leave you gassy, bloated, and a little too regular.

Keep an eye out for bars with more than 7 grams of fiber per serving and any mention of added sugars or sugar alcohols. Shoot for a total of 25 to 35 grams of whole-food sourced fiber per day, spread out over three meals and two or three snacks.

White rice isnt necessarily bad some studies have connected white rice to weight gain and obesity, while others have found no link. What we know: White rice is not as nutritionally dense as brown rice.

Its also relatively low in fiber and protein, which makes it easier to down a larger portion and wont keep you satisfied in the long run. Swap it for brown rice or riced cauliflower, both of which pack a bigger nutritional punch.

Its annoying, but calories still count in liquid form. Its easy not to think about that glass of orange juice or that cream and sugar in your third coffee of the day, but unfortunately, those things add up.

In fact, a 2019 study found that sugary beverages significantly contributed to college students calorie intake, with the average student consuming a whopping 480 calories per day from sugary drinks.

Extra sugar and calories are often lurking in drinks you think of as healthy, like smoothies and energy drinks.

If youre buying a bottled beverage, read the nutrition label. At the coffee shop, ask for just one pump of that sugary syrup in your latte or skip the whipped cream topping.

Just being aware of the places sugar hides can help you make more informed choices that support your weight loss goals.

Unfortunately, the same goes for diet drinks. While these drinks are free of (or extremely low in) calories, studies have linked diet soda and the artificial sweeteners in diet drinks to weight gain, obesity, and higher mortality rates ().

Additionally, a 2016 study found that drinkers of diet beverages often compensate for saving on calories by eating more unhealthy foods. Instead of diet drinks, reach for sugar-free sparkling water, low-sugar fruit juices, and good ol H2O.

With such pretty labels promising low fat, organic, and weight smart meals, its no wonder we head straight for the freezer aisle on days wed rather not cook.

The truth? Those labels work overtime to distract you from a hidden secret: boatloads of sodium, added sugar, and impossible-to-pronounce ingredients.

The link between processed foods and weight gain is clear. If a food is highly processed and contains a ton of hard-to-pronounce ingredients, its best to leave it on the shelf.

*Drops to knees and dramatically screams Whyyyyy?*

The simple, starchy truth: Potato chips are high in saturated fat, refined carbohydrates (aka the bad kind), and calories. A 2011 study even called out potato chips as contributing to more weight gain per serving than any other food.

We all have that one (or multiple) fast-food Achilles heel, dont we? This writers happens to be Shake Shack (Ill take five ShackBurgers, plz).

On the one hand, its totally possible to order a decent meal from a fast-food joint if you check the nutrition info and choose accordingly.

More importantly, though, no matter how you slice it, fast-food options typically contain lots of sodium, sugar, and calories. Theyve also been linked to serious long-term health effects and, surprise surprise, weight gain and obesity.

You probably already know to avoid sugary cereals like Lucky Charms and Cookie Crisp. But did you know that the size of the cereal box can have an effect on weight loss?

According to a 2015 review of studies, people actually eat more when eating from larger packages (and on larger plates). Opt for smaller boxes and smaller bowls, but mostly try to eat intuitively.

No ones saying you have to eat your cereal out of a teacup, but maybe ditch the giant serving bowl.

Beer and sugary mixed drinks are the worst culprits here, but alcohol in general adds a lot of unnecessary calories to your day (ever hear the phrase drink your dinner?).

Youre also more likely to overeat after having a few. If you do want to have a drink, opt for liquor (vodka, tequila, whiskey) on the rocks or with low calorie mixers like club soda. And per usual, indulge responsibly!

Yogurt can be a great healthy snack as long as youre checking the ingredients list to see how much sugar has been added. Flavored yogurts can sometimes have more sugar than some cookies and candy bars ().

Plain Greek and Icelandic varieties tend to have more protein and fewer carbs. If you need a hint of sweetness, try mixing in some chopped fruit.

Look, no one really eats dessert with nutritional value in mind, and we totally support enjoying dessert in moderation.

That being said, ice cream is a slippery slope when it comes to unintentionally downing high amounts of added sugar, fat, and calories. (Friendly reminder: One pint often contains four servings of ice cream.)

There are tons of delicious and healthy desserts out there. Try blending up frozen bananas and topping them with some dark chocolate chips for a treat similar in texture and flavor to ice cream.

But if youre screaming for ice cream, go ahead and have some just try to keep it to the recommended 1/2 cup serving. Eating what youre really craving will help you feel satisfied, not deprived, on your weight loss journey.

Bagged popcorn might promise to be all natural or low fat, but the packaged varieties are usually loaded with butter, salt, artificial flavors, and other preservatives.

Homemade popcorn, on the other hand, is a great snack when youre craving something crunchy since its relatively low in calories (30 to 35 calories per popped cup!).

Start with undressed kernels and pop em on the stove or in an air popper. Then, try sprinkling them with garlic powder and Italian herbs for a tasty savory option. Or drizzle with honey and add a shake of cinnamon if you want an alternative to kettle corn.

Salad is usually the gold star of healthy food options, but thats negated when you coat it with a high calorie or processed dressing.

Some of the worst offenders: ranch (ugh, we know), thousand island, honey mustard, Caesar, sugary vinaigrettes, and really just about anything bottled in the condiment aisle.

Youre better off making dressings at home. It might sound time consuming, but you can make dressings in batches and keep them in jars for weeks of use.

Try any of these delicious recipes you can whip up in a pinch. When in doubt, just give your plate a sprinkle of olive oil and a squeeze of lemon. Yum!

Weight loss 101

Nutrition obviously plays a huge role in weight loss. But its worth noting some other key points:

Read more here:
14 Foods to Avoid for Weight Loss - Greatist

Dec 4

The many benefits of regular exercise –

Youve heard it before: Regular exercise is good for you. But, that doesnt mean you have to join a gym. Any movement that makes your muscles work and requires your body to burn extra calories counts as exercise.

Youve heard it before: Regular exercise is good for you. But, that doesnt mean you have to join a gym. Any movement that makes your muscles work and requires your body to burn extra calories counts as exercise. Being active benefits your body and brain in many ways.

Heres how:

Exercise makes your cells and muscles more sensitive to insulin so you dont need as much. Less insulin secreted means less belly fat. It can reduce stress hormones. Too much of the stress hormone cortisol can lead to insulin resistance and increased belly fat. Stress can also make you crave more sugar and calorie-laden comfort foods, which contribute further to weight gain.

It helps you burn calories. Its difficult, if not impossible, to exercise your way out of a bad diet but regular exercise can help the body burn more calories all day long. Strength training builds muscle. Muscle burns as much as seven times more calories than fat, which can help with weight control. More importantly, though, maintaining muscle as we age is associated with a lower risk of falls and injuries.

Exercise helps reduce muscle breakdown that occurs naturally with age. Exercise can help prevent osteoporosis and decrease fracture risk by slowing the loss of bone density that happens as we age. Resistance training such as using bands or weights, weight-bearing exercises like brisk walking or climbing stairs, and exercises that increase balance and agility such as yoga or tai chi all help to strengthen our bones.

Exercise can help your brain function better by increasing its flow of oxygen. This improves memory, concentration and the ability to learn. During exercise, you body releases chemicals that improve the structure and function of your brain.

Exercise can improve your mood and help with depression and anxiety. When we exercise, our brains become more sensitive to hormones like serotonin and norepinephrine that help relieve feelings of depression. Plus, exercise can increase the production of endorphins that help produce positive feelings.

Exercise protects our hearts by expanding arteries and increasing blood flow and oxygen. This helps lower blood pressure, cholesterol and triglyceride levels. It also helps in the development of tiny new vessels. Remember, your heart is a muscle that needs exercise to keep it strong.

Exercise reduces diabetes risk by helping insulin work better and more efficiently. This will help keep your blood glucose levels lower. If you already have diabetes, exercise can help you manage it.

A good workout can lead to a better nights sleep. Youll fall asleep faster and stay asleep longer when you exercise. Engaging in exercise seems to be especially beneficial for the elderly, who tend to be more affected by sleep disorders and poor sleep. Just dont exercise too close to bedtime, or you may be too energized to sleep.

Exercise can increase energy levels in both healthy people and those suffering from various medical conditions such as chronic fatigue syndrome. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. When your heart and lung health improve, you have more energy.

It can improve your skin. Regular exercise can increase your bodys production of natural antioxidants, which helps protect skin cells. The extra blood flow during exercise can help delay the appearance of aging.

For most healthy adults, the recommendation for exercise is at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of both. Examples include running, walking or swimming. If you want to lose weight, you may need closer to 300 minutes or more a week. Strength training exercises for all major muscle groups should be included at least two times a week. This might include lifting free weights, utilizing resistance bands or using weight machines.

Regular trips to the gym are great, but even small changes help. Short bursts of physical activity are just as beneficial. Work on simple ways to be more active during the day. Take the stairs instead of the elevator, park further from your destination or do some jumping jacks during TV commercials. Plan social activities that involve exercise, such as hiking with a buddy, taking a dance class or even mall walking while window shopping. Consistency is the key, so make physical activity a daily part of your life.

Anita Marlay, R.D., L.D., is a dietitian in the Cardiopulmonary Rehab department at Lake Regional Health System in Osage Beach, Mo.

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The many benefits of regular exercise -

Dec 3

How to live 40 percent longer | Health – Williston Daily Herald

Doc, Ive started on this new diet and I wonder what you think, said my patient. Then I hear about the patients latest weight loss plan. There are so many plans out there...the Noom plan, the Shark Tank diet, the keto diet, the Mediterranean diet, the paleo diet, the sugar-free diet, the low-carbohydrate diet, the one day a week fast. Some diets increase the intake of water, of fiber, of antioxidants and the list goes on. Many of these new plans are variations of a low-carb plan, which I like. I also have found that a weekly fast seems to work for some people.

About 20 years ago, two huge studies compared the low-carbohydrate diet with the low-fat diet. Both studies showed the same thing. People liked the low-carb diet better and with it, they lost more weight easily and initially. After one year, however, most people from both groups regained the weight they had lost. Similar studies through many years showed the same thing, no plan seems to keep the weight off long term. The two questions commonly left unanswered are, is it good to eat less, even without weight loss; and how important is exercise in all this?

The most powerful studies have shown that when people eat 40 percent less than what they would eat if they had no limit, they live about 40 percent longer. It is the calorie count that matters, not weight loss. Add to this the multiple scientific studies that show if an overweight person is fit and in good condition then their risks of death are no greater than for a thin person who is in good condition.

When people ask me, I recommend starting with three to seven days of calorie counting and exercise measurement before any changes are made. The calorie goal depends on ones height and age, but an average sized middle-aged woman or man needs fewer than 1800-2000 calories per day for maintenance and at least one mile of walking per day. By the way, I think a balanced diet with plenty of vegetables and fewer carbohydrates makes the transition easier to tolerate and is especially good if one is diabetic or pre-diabetic. The most important point remainsfewer calories.

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Bottom line: Setting a goal to lose weight puts you at risk for disappointment. For heavy and thin people alike, your best chance for success is to be mindful of your calorie intake and exercise regularly. Then, love yourself as you are.

Richard P. Holm, MD is founder of The Prairie Doc and author of Lifes Final Season, A Guide for Aging and Dying with Grace available on Amazon. For free and easy access to the entire Prairie Doc library, visit and follow Prairie Doc on Facebook, featuring On Call with the Prairie Doc a medical Q&A show streamed most Thursdays at 7p.m. central.

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How to live 40 percent longer | Health - Williston Daily Herald

Dec 3

What Is The Best Time To Eat Dinner To Avoid Weight Gain? Here’s The Answer Revealed – Doctor NDTV

Weight management tips: If you want to maintain a healthy weight you need to take care of the timing of the meal as well. It is extremely important to choose the right time to eat dinner. You must also consume a light dinner. Here's the best time to eat dinner explained by experts.

Weight management: You should eat dinner few hours before sleeping

Just like breakfast lunch and dinner are equally important. Timings of the meal play an important role. Most people are confused about the best time to eat dinner. It is always advised to eat dinner a few hours before you sleep. When you sleep you require less energy therefore you need less calories. Eating late-night dinner is associated with many issues like weight gain, digestive issues, discomfort in sleeping and many more. One should also choose fewer calories for dinner. Light dinners are the healthiest choice which can help in weight management. If you want to maintain a healthy weight you must pay attention towards the timings of your meal, especially for dinner. Here's the answer to all your questions; know expert advice about the best time to eat dinner.

Senior Dietitian, Neha Pathania explains, "Ideally, dinner should be eaten at least three hours before going to sleep. Unlike breakfast and lunch, it should be the lightest meal of the day as one doesn't need too much energy at night. It's important to give oneself time to digest before going to bed. Regular dinner times contribute to healthy digestion and elimination. People, who suffer from gastroesophageal reflux disease, should not eat for at least three hours before going to bed. Late dinners can adversely affect health. Also, eating dinner earlier reduces your family's risk for Type 2 diabetes by eliminating the imbalance between blood sugar levels and insulin."

Also read:Weight Loss: Try These High Protein Breakfast Options Which Can Help You Lose Weight

You must choose a healthy and light dinnerPhoto Credit: iStock

It is also necessary to eat dinner at the same time each day as it ensures better sleeping pattern. Shalini Bliss Garwin who is a senior dietitian also explains, "In every household, dinner schedule is dependent on family members' work, after-school activities and individual ages. Sometimes, dinner time gets delayed as we grab some fast food. But there are many reasons one should dine every day at the same time because your dinner makes an impact on bedtimes and health needs. If each night we have dinner at the same time we will sleep much better as regular timetables create stability and mental order.

Your dinner time can affect your weight, sleeping pattern and much morePhoto Credit: iStock

The best time to eat dinner is at least three hours prior to bedtime so that so your digestive system isn't busy working on dinner when it is time to relax and fall asleep. Avoid carbohydrates and heavy food in general for dinner."

Also read:Weight Loss: Breakfast Options That Can Keep You Full For Longer And Help You Lose Weight

(Neha Pathania, Senior Dietitian, Paras Hospital, Gurugram)

(Shalini Bliss Garwin, Senior Dietitian, Columbia Asia Hospital, Gurugram)

Also read:Cooking Oil: Which Is The Best Cooking Oil? Here Is The Answer Straight From Experts

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

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What Is The Best Time To Eat Dinner To Avoid Weight Gain? Here's The Answer Revealed - Doctor NDTV

Dec 3

The best and worst diets of 2019 – 3AW

Karen Inge shared her opinion on some of the most popular diets of 2019.

Here they are, ranked from worst to best, according to the ranking assigned to them by the Healthy Food Guide.

Its just eating one particular food, like one fruit or vegetable, Karen said

Karen says this one is popular with celebrities, but gets the lowest rating of all!

This is an ultra low carbohydrate diet that promises rapid weight loss. Its really taking out all the breads, fruits, starchy vegetables, other grain foods, legumes out of the diet. Its been shown scientifically to help children with epilepsy, but for the general population cutting all of those carbohydrate rich foods that are high in fibre is not good for the microbiome and not good for digestive health, Karen said.

The CICO diet is a new name for an old diet.

Its the calorie controlled diet that weve used for years and years, Karen said.

Its calories in versus calories out. Its not a new thing.

This diet gets a poor rating because those following the diet can essentially eat whatever they like.

You could eat all your calories on chocolate if you wanted to, Karen said.

Michael Mosely came up with this more extreme fasting diet.

Its an intensive 12 week diet which combines the Mediterranean style of eating but with just 800 calories a day. That has been shown to help you lose weight but it is very restrictive, Karen said.

The Fast 800 diets Healthy Food Guide rating was brought down because its so difficult to follow.

People really cant seem to follow it for the long term, Karen said.

This is a less extreme fasting diet.

Its the one where you control how much you eat by the hours, so you restrict your eating to eight hours a day and fast for 16, Karen said.

Theres a whole body of evidence showing intermittent fasting can be beneficial for people with diabetes and also can help with neuro-degenerative diseases, so particularly for the brain.

Its got a ranking of 7 out of 10 because, for a lot of people, they just cant function when theyre fasting for that length of time.

If you cant handle fasting for 16 hours Karen recommends trying the 5/2 diet instead.

Veganism can be a very healthy way of eating, but it isnt really a diet.

Its really a way of life, Karen said.

It gets a big A+ as long as youre a well-balanced vegan!

The Nordic diet is similar to the Mediterranean diet, so is a great option for those who prefer Nordic dishes to Mediterranean ones!

Thats really beautiful plant foods, wholegrains, legumes and seafood, Karen said.

Its mostly plant based eating but you include meat and fish every now and then. Its really known as flexible vegetarianism in a way, its sort of moving more towards plant eating. This really has benefits for every aspect of health, Karen Inge said.

Studies looking at this style of eating have found it has a positive effect on metabolic health, reduced risk of type two diabetes, and on body weight, but its also delicious!

Karen follows this style of eating herself!

Press PLAY below to listen to Karen Inges full segment.

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The best and worst diets of 2019 - 3AW

Dec 3

Weight loss: Six ways to speed up fat loss & the best portion sizes to shed pounds – The Sun

MANY people dread the winter months - when the days are shorter, the air is colder and somehow your jeans become that little bit more snug.

However, the festive season doesn't need to be synonymous with weight gain.


Clinical dietitian Leanne Ward has shared six simple tricks to speed up weight loss before Christmas to make sure you still fit into your winter glad rags.

Leanne, from Queensland, Australia, emphasises that it's all about getting your portion sizes right and not fearing carbs.

She says: "The first thing that's important to remember is that fat loss andweight loss are really different.

"Many people lose a large amount of weight, say three to five kilos, in the first week and think that's really good - but this is often water or muscle weight and not true fat loss."


Instead, Leanne urges slimmers to make it their goal to maintain muscle mass while only losing weight from your fat stores.

Speaking on her podcast, Leanne Ward Nutrition, she added: "Healthy eating is a long-term gain, and the slower you lose fat stores, the more likely they are to stay lost."

With this in mind, here, she takes us through her top tips to maximise weight loss this winter...

Leanne emphasises the importance of incorporating healthy unsaturated fats like nuts, avocado and salmon into your daily diet.

These fats are an important part of a healthy diet, and help reduce the risk of heart disease and lower cholesterol levels.

She says:"Unsaturated fats have been proven to decrease inflammation and are important for active individuals because exercise can be a stress on the body."

Unsaturated fats have been proven to decrease inflammation and are important for active individuals because exercise can be a stress on the body

Despite this, Leanne saysit's worth being mindful of just how much fat you add to your plate and snacks, as it's a very energy-dense food source.

She adds: "I like to add a thumb-sized portion of unsaturated fat to my meals and snacks throughout the day.

"If you're going to eat a whole avocado along with feta and eggs at breakfast, you can easily gain weight despite it being through healthy foods."

They're often deemed the enemy when it comes to weight loss but it seems as though carbs actually have an unnecessary rep.

Our bodies need carbs to function, in fact when it comes to long-term sustainable weight loss, evidence suggests carbs may indeed be your friend.

Leanne says: "Schedule your carbs to around your workout and use them to fuel your training.


PROTEIN - try to aim for proteins to cover around a quarter of your plate at every meal - and the same goes for snacks

CARBS - aim for another quarter of your plate, and opt for carby snacks before exercise

VEGGIES - half your plate needs to be covered in different veg, or salad

UNSATURATED FAT - try to include a thumb-size amount in every meal


"The body uses carbohydrates as the easiest fuel source, so why would you eat fat or protein before a workout and make your body have to work harder?"

It comes following new research from Slimming World has found that low-carb diets are "damaging the nations health" by confusing dieters about the important role carbs play in nutrition.

It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.

That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water also boosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.


When it comes to the amount of water you should be drinking, Leanne says: "Drink one to two glasses with every meal and snack for optimum hydration."

You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

When it's dark yellow or amber then you need to be drinking more water.

How often do you spend quite a bit of time making your dinner, only to wolf it down in five minutes?

When you eat fast, your belly can't register how full it is - so you go back for second helpings or puddings when actually, you've eaten enough already.

Leanne recommends slowing down and really taking the time to chew every mouthful, so you'll give your body a chance to register how much it's taken on.

Leanne says: "Try chewing slowly and finish every mouthful before taking the next. Don't just shovel food in."

Cravings are not true hunger, so learn to differentiate between the two

She also said it's sometimes worth waiting until you're hungry to eat, as you don't have to avoid hunger entirely.

She adds: "Cravings are not true hunger, so learn to differentiate between the two."

If you think you're full, you don't have to finish everything on your plate. Instead, wait for 10-20 minutes, have a glass of water and go back only if you certainly are.

"Try going back for veggies," Leanne said.

"If you're going back for garlic bread, the chances are you don't actually need it."

Body-builders and gym fanatics yap on about protein all the time, but what you might not know is how vital it is to split your intake throughout the day.

"Many of us tend to get enough protein at lunch and dinner, but we fail to get enough of it at breakfast and in our snacks," Leanne said.

"Protein is especially important at breakfast, as if you don't get enough, you're likely to overeat carbs and cr**py foods later on because you won't feel satisfied."


Leanne pointed out that research has shown that an "even spread" of protein throughout the day is best for fat loss, while eating too much at one meal isn't actually helpful.

"Aim for 25-30 grams of protein at every meal and snack," she said.

This equates to about a quarter of a plate of protein, which should never be "back-ended" at the end of a day.

It sounds simple but Leanne has emphasised just how important it is to get enough fruit and veg in your daily diet.

"A serve of vegetables is 75 grams, which is about a cup of salad leaves or half a cup of cooked, non-starchy vegetables," she said.

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Starchy vegetables such as corn, potatoes and sweet potatoes do not count here, because they are carbohydrates.

Leanne urges slimmers to have at least half a plate of veg at meal-times with foods such as broccoli, spinach, cabbage and zucchini.

And you should also not fear the sugar or fructose in fruit - as Leanne said "you are never going to get fat from eating fruit".

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Weight loss: Six ways to speed up fat loss & the best portion sizes to shed pounds - The Sun

Dec 3


Common mistake people make in their teens and 20's that affect health

Our society has set ridiculous standards of beauty and letting the way you look define you. This impacts everyone a certain way but takes the biggest toll on the younger majority. Lots of teens embark on their journey to lose weight and while taking care of your health is great, most people dont do it the right way. Here are some common mistakes almost everyone make in their journey towards fitness and also how you can fix them:

The problem: Depriving yourself of entire food groups.

How to fix it: Our body needs all macronutrients and micronutrients to function properly. When we talk about fat loss, all that matters is calories. Those calories could come from an apple or a chocolate bar. As long as youre in a caloric deficit, you wont gain weight eating a chocolate bar either and neither will your resistance to eat one eventually result in you going all out. That being said, you should focus on whole foods mostly and incorporate some treats to satisfy your cravings.

The problem: One bad day followed by guilt and a week of unhealthy eating

How to fix it: Were human and just like any human being out there, we make mistakes. You cannot stay true to your diet 365 days a year. One bad day doesnt mean you need to ruin all your progress by guilt eating throughout the week. Enjoy your meal, move on and get back on track the next day.

The problem: Not eating enough vegetables

How to fix it: Majority of the people ignore their veggies and how important they are. Vegetables are packed with nutrients and help keep you full. Not to mention, theyre extremely low calorie and make for great high volume foods in very few calories. I cannot stress enough on how important it is to incorporate veggies into your day.

The problem: Weight loss pills

How to fix it: As simple as it gets, if weight loss could be achieved through a pill, no one in the world would be overweight. All medication comes with endless side effects and hardly and results. Put in the work. Dont rely on pills.

The problem: Trying to lose drastic amount of weight in little time

How to fix it: How many times have you heard I want to lose weight for XYZ event? Countless times. The truth is there is no way to lose weight fast. You didnt gain weight overnight, you wont lose it overnight either. Yes, someone out there with a blessed metabolism might have done it but that doesnt mean everyone can. Focus on losing a healthy amount of weight slow and steady so you can sustain it.

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Dec 3

Cheryl Strayed on the Humiliation of Being Photoshopped by Vogue – The Cut

Cheryl Strayed. Photo: Lisa Lake/Getty Images for Hello Sunshine

In March 2012, Vogue ran an excerpt of Cheryl Strayeds memoir, Wild, in its power issue. When Strayed, the writer behind the beloved advice column Dear Sugar, learned that Vogue wanted to feature her work, she was thrilled. But when she finally got her hands on a copy of the issue, she says she felt anything but powerful. The photo that Vogue had published of her was Photoshopped so heavily that her husband didnt recognize her at first.

Strayed discussed the incident in a recent episode of Dear Sugars, the podcast she co-hosts with Steve Almond, reflecting on what it felt like to be Photoshopped beyond recognition in a magazine issue ostensibly celebrating womens power. Everywhere we turn, [women are] undermined, even in this age where feminism is popular now, she said, adding that this fact was never made more alive to her than during her experience with Vogue.

On the podcast, Strayed recalled the day her publicist called her with the news that Vogue wanted to run the excerpt and do a photo shoot of her in Portland. She remembered thinking, this was going to be an enormous coup for me as a writer.

Strayed also recalled her very first thought after hearing about the photo shoot: [It] was, Im gonna try to delay the photo shoot for as long as possible because I need some time to lose weight, she said. I promised [myself] I wouldnt eat anything. I was a size 12 and you cant be a size 12 and be in Vogue magazine.

Though Strayed said her diet failed, she said she felt beautiful the day of her photo shoot in the woods. When the issue came out, Strayed said that she and her husband couldnt get their hands on a copy fast enough. When they flipped to the page featuring her, though, their hearts sank.

We open it up and there is a picture of me, and immediately my husband says, Is that you? she said. Because we were not sure. She continued:

They made me skinny, they gave me a boob job and some weird face job. They actually made me uglier than I am. But they made me thinner Here I am in my mid 40s, Ive been working all my life for this moment, and what they did was they corrected me They said, You know, were going to feature you as powerful, but were going to make you skinny first because thats how you have to be.

The main emotion Strayed felt upon seeing the photo was embarrassment. What does [this] say about their idea of female power? she asked in the episode.

Eight years later, Strayed said, I wanna dig into all of this because I would like to say, Oh that experience woke me up, and I said, Screw all of you, Im gonna be who I am, she said. It woke me up, but it didnt stop me from the cycle that Ive been in essentially all of my life, which is I have my skinny phases and then I have my fat phases. I feel good when Im at one phase, though its never thin enough, and I feel bad when Im at the other phase. And I know this is not an unfamiliar cycle for so many women.

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Cheryl Strayed on the Humiliation of Being Photoshopped by Vogue - The Cut

Dec 3

3 Reasons You Should Run and Cycle Alternately in a Month – The Libertarian Republic

The big difference between running and biking is the impact. It affects your bones and entire body in varying degrees. When youre on a bike with a high-capacity pedal power meter, theres little or no impact as it is a non-weight-bearing sport. When youre on the run, you can feel the force on every stride.

Running presses on the body for as much as seven times your own weight. Pedaling from a high-cushioned chair does not give the same amount of pressure. With that much difference, is there any way these two sports can complement each other?

For triathletes, theres no escapethey have to do both. But for those who do only one, theres much to talk about how each sport affects beginners or professionals individually.

Most cyclists dont do running because it affects their performance. For runners, its more on the practical side of things. Getting into cycling can be costly, whereas running only needs the basics. Here are reasonable starters for you to know that you can actually do boththough in an alternating manner every month.

Muscle Damage

For runners, theres a lot more hammering happening on their bodies compared to those of cyclists. Those who do long-distance running, at least two hours a day for three days, have been found to sustain muscle tearing and soreness.

The inflammation levels are higher for runners and take longer for most runners to recover, at least more than 24 hours for regular runners. Though you can reduce the recovery period by using muscle tapes on your knees, youll still need the same amount of time for resting.

When you run, you put more pressure on your body, mostly because of the surface contact. With the impact, theres more muscle trauma involved, which is why its best to add an alternative to your running routine. By alternating your workout regimen between running and biking, you give your legs enough time to recover from the trauma and rebuild muscle mass.

Burn More Calories

Though cycling is the softer sport, in terms of muscle damage, compared to running, there are still a lot of benefits in running that you dont want to miss out on. Depending on the goal of your routine, adding quick runs to your daily workout can burn more calories per mile than biking does.

If you need to lose weight, fast, then running is your best friend. It beats you up more than biking does, so the excess weight you may have put on over a few days can be torched quicker.

In every stride, you have to lift your own weight off the ground to propel yourself forward. When you come back down, your body absorbs all the impact, which makes it burn calories even more. These up and down motions can make it harder for you to run miles than it is pedal away on a bike.

Enjoy the Scenery

Both running and biking can take you to places youve never been to. They can offer you different points of view. When you run, you can cover a lot of ground and enjoy the scenery passing through.

On a bike, you can do that and more on a vantage point while covering more miles along the way. What makes the trip even more pleasurable is that you can carry along more stuff on a bike than you can on foot.

You can take snacks and drinks with you and take breaks in between to breathe in the landscapes you happen to be in. You can also bring some food on a day pack and have a mini picnic in between your runs. However, its a lot heavier, and it can make your running less comfortable.

Either way, taking turns in biking and running can definitely give you the varied perspective you need for your workout. It wont feel like a routine even if you do it every day.

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3 Reasons You Should Run and Cycle Alternately in a Month - The Libertarian Republic

Dec 3

The new rules about walking: 10000 steps isn’t essential, but speed is key – The Times

To stay healthy you dont have to hit the 10,000 mark, but you may need to speed up

Walking was once considered a poor excuse for a workout. Yet that was before exercise scientists published enough research to convince us that putting one foot in front of the other often enough will improve fitness and health, boost the mood and shrink the waistline.

Dr Stacy Clemes, a researcher in public health at Loughborough Universitys school of sport, exercise and health sciences, describes walking as almost the perfect form of physical activity: it is cheap, achievable and promises impressive results for those who do it regularly.

There is strong evidence that walking will reduce blood pressure, help to control blood glucose levels so that it effectively reduces the risk of type 2 diabetes and that it wards off heart disease, Clemes says. It will

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The new rules about walking: 10000 steps isn't essential, but speed is key - The Times

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