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Jul 2

This Is Likely The First Place You’ll Notice Weight Loss – Women’s Health

Think about it: For some people, they gain or lose first in the belly, hips, or thighs; for others, that weight might go straight to or from the boobs. Or, you may notice the weight leave your face immediately, for instance.

The truth is, as much as you think you might be targeting certain areas for weight loss with so-called belly fat-busting or butt and thigh workouts,studieshave found that you can't necessarily control where fat loss occurs. But do some body parts naturally slim down at a faster rate? Experts explain what areas of the body tend to trim down firstand why.

RELATED:Why Crash Diets Can Majorly Backfire When It Comes To Quick Weight Loss

First of all, weight loss is going to be a different scenario between men and women. "Men and women tend to lose weight differently based on the types of fat they contain and childbearing factors," says Romy Block, MD, an endocrinologist and co-founder ofVous Vitamin.

For example,researchhas shown that women have more subcutaneous fat, a type of fat that deposits right underneath the skin and is partially responsible for women's curves, than men. The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.

When it comes to weight loss, though, it's less about your natural body shape and more about genetics,how your hormones work, andyour metabolism, says Dr. Block. Regardless, she adds, you can't choose a specific area of focus for weight loss.

Janet Brill, PhD, RD, a Philadelphia-based nutritionist, theorises that where fat melts off on your body first is totally different for everyone, and you might lose weight from wherever you last gained it. "If you tend to gain weight around your waist, you'll likely lose weight from your midsection first as well," says Brill. Meanwhile, if weight goes straight to your boobsas it does for many womenyou'll probably notice it leave your chest first, too.

In some cases, you might lose weight from around your internal organs as well. Dr. Block notes that this is the case specifically in people who have NASH, or non-alcoholic fatty liver disease. Even losing 5 percent of your body weight can boost the function of organs like the liver.


The other factor at play when it comes to where you shed weight is Mother Nature's plan for your body to be always be ready to get pregnant. For that reason, many women say that the fat around their hips, butts, and thighs stays put for the first several weeks of a weight-loss regimenwhile their backs, calves, and even their faces begin to thin out much sooner.

"The fat on these body parts [the hips, butt, and thighs] is crucial for childbearing," says Brill, "which is why most women notice that their body naturally hangs onto it as long as possible." The increased fat in these areas is related to the higher levels of estrogen necessarily for fertility, Dr. Block adds.

As people near menopause, weight gain may shift to the belly. Because you have lower estrogen levels duringmenopause, more fat might distribute to the abdominal area, says Dr. Block.

In a perfect world, you could switch things up so you lose weight from where you want to first. But the fact is,you don't really have much control over where the pounds peel off firstwith one caveat: "When you work out, your metabolism increases, and that helps get rid of some of the visceral fat that goes to your stomach and abs area," Brill says. It's just a modest difference and doesn't count as spot reducingbut it's something to keep in mind if your body hangs onto belly fat forever and you want the waistband of your jeans to feel roomier faster.

Other than potentially speeding up your metabolism, focused exercise is not going to shed weight in any one specific area. Your body has a mind of its own in terms of deciding where to lose weight and when, the experts say.

However, the healthiest way to lose weight is a combination of diet and exercise. That's really keyone without the other won't have as much of a long-term impact. "Diet will directly impact stored energy, while exercise will increase your metabolism and help you keep the weight off," Dr. Block says.

Don't think of weight loss as a sprintreally, it's a marathon. "Small changes[to your diet and exercise plans] can make big differences over time and impact your health and energy in a significant way," Dr. Block says.

Even cutting out high-calorie drinks, including your favorite flavoured latte and mixed drinks, is a good place to start. Of course, leveling up your exercise routine also can positively impact your metabolism (HIIT workoutscan help you blast fat and increase your endurance, too).

Adding more movement to your life, Dr. Block says, like walking around the block an extra time and adding more stairs as opposed to elevators to your routine, can also contribute.

This article originally appeared on Women's Health US.

RELATED:This Is How Many Steps You *Actually* Need To Walk Daily To Lose Fat

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This Is Likely The First Place You'll Notice Weight Loss - Women's Health

Jul 2

State-backed COVID-19 disinfo spreads faster and farther than local news outlets in 4 languages – Yahoo Lifestyle

Questionable stories on COVID-19 from state-backed outlets in Russia, China, Turkey and Iran are being shared more widely than reporting by major news organizations around the world, according to Oxford analysts. French, German, Spanish and English news sites see far less social engagement than these foreign-originated ones in their languages.

The study is part of ongoing monitoring of COVID-19 disinformation campaigns by the Computational Propaganda Project. The group found that major outlets like Le Monde, Der Spiegel, and El Pais are being out-shared four or five to one in some metrics by content from Russia Today, China Radio International and other state-backed organizations.

Earlier reports focused on English-language sharing of this type of media, which can be generally described as fact-adjacent with a strong emphasis on certain narratives.

The repeated finding was that although mainstream news outlets have an overall stronger presence, state-backed and junk news is way ahead in engagement per post or article. In the latest report it is shown that on average, mainstream articles collect about 25 engagements per post, while state-backed items get 125. When multiplied by millions of users and followers, that becomes an enormous discrepancy.

There is more nuance to the data than that, of course, but it gives a general idea of what's happening: Disinformation is being spread widely, whether by bots or organic reach, while ordinary news sources only reach a similar amount of people through more output and wider initial reach. It wasn't, however, clear whether this was the case outside English-language media.

It certainly seems to be, according to data collected over three weeks from a variety of news sources. Mainstream media had a larger overall reach, but state-backed media often produced far higher engagement per article. This is perhaps explained by the fact that the state-backed organizations tended to pursue and push controversies and divisive narratives. As the study puts it:

Story continues

That sort of clickbait spreads like wildfire on social media, of course, and few of those who thoughtlessly hit that share button will have the inclination to check whether the source is a government-backed news agency plainly attempting to sow discord.

On the other hand, it seems as if some consider turnabout fair play.

For example, a Chinese state-backed news countering the flourishing U.S. conspiracy theory that the virus is a Chinese bioweapon with a counter-theory that it is a U.S. bioweapon released in and blamed on China.

"Many of these state-backed outlets blend reputable, fact-based reporting about the coronavirus with misleading or false information, which can lead to greater uncertainty among public audiences trying to make sense of the COVID-19 pandemic," said Oxford's Katarina Rebello in a news release.

The countries and state-backed outlets mentioned also have a major presence in Arabic-language markets and the researchers are working on a follow-up study inclusive of those.

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State-backed COVID-19 disinfo spreads faster and farther than local news outlets in 4 languages - Yahoo Lifestyle

Jul 1

Cambridge diet: 1:1 Weight loss plan – How it works and the facts you need to know – Cambridgeshire Live

After months spent in lockdown - many of us have become all too friendly with Mr Fridge.

That, teamed with moving less and sitting more has meant some people are looking for ways to shed those extra pounds.

The 1:1 Diet otherwise known as The Cambridge Weight Plan replaces meals with shakes, soups and bars to help people cut and control calories.

But critics say it's not always the healthiest or most sustainable way to lose weight.

So we have separated the fact from the fiction to give you a comprehensive guide to the Cambridge diet.

Other popular NHS diets include Slimming World, Weight Watchers, The F Plan and The South Beach Diet.

The 1:1 diet is a meal replacement diet formally known as The Cambridge Weight Plan.

In 2019, the Cambridge Weight Plan had a rebrand under the new name of the 1:1 diet. It does the same thing, but the brand says the new name emphasises the one-to-one relationship between dieter and consultant.

In terms of food and what you can eat it means swapping out normal meals for shakes, soups, porridges and snack bars.

These are designed to fulfil all of your daily nutritional requirements, while cutting out hundreds of calories.

By following its strict rules, it claims it can help dieters lose up to a stone a month.

There are a total of six variations of the plan, ranging from 440 to 1,500 calories a day, depending on factors such as your starting weight and weight-loss goals.

Step one, or 'Sole Source', is the most austere, asking dieters to cut out all 'normal' daily foods and solely eat from Cambridge Weight Plan's own-brand, low-calorie range of products, along with 2.5 litres of water.

Later stages - like step six, or 'Maintenance' - are more flexible, allowing room for some meals, interspersed with a few meal-replacements.

So, you start at step one, and then slowly introduce solid foods as you begin to shed weight.

The idea is that you eat so few calories that your body is forced into a state of 'ketosis' where it starts to burn fat stores as a survival method.

The Cambridge Diet claims to be safe and healthy to follow, but some experts and nutritionists say they do not recommend diets restricted to under 600 calories per day.

Max Bridger, a personal trainer from LDN Muscle (, says: "It's not something I would recommend to any of my clients.

Sure, eating under 500 calories for 12 weeks will make you drop weight fast, but you'll also lose a lot of muscle too - so don't expect an athletic, toned physique at the end."

Due to the highly-restrictive nature of the diet, critics also say it does not equip dieters for long-term weight-loss.

"Don't expect to keep the weight off when you return to normal eating," says Bridger. "You may put the weight you lost while on the Cambridge Weight Plan back on, once finished and returned to your normal lifestyle, as your metabolism will likely have adapted to the restricted calories by slowing down.

"Ketosis is a state not many people will realistically achieve either," he continues. "As well as being very tough to achieve, ketosis is easy to lose, and comes with side effects like bad breath, digestive discomfort, nausea and even hair thinning in some cases."

The bottom line, Bridger says, is that extreme weight-loss plans are not something every day people should really utilise, as there is nothing to prevent rebound weight gain.

"If you do opt for something like the Cambridge Diet, you certainly do not need to spend money on very expensive foods and shakes to help you eat the bare minimum calories to function," he adds.

Before making any extreme changes to your diet, you should always speak to your GP to discuss any potential concerns or side effects.

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Cambridge diet: 1:1 Weight loss plan - How it works and the facts you need to know - Cambridgeshire Live

Jun 29

Summer Isnt CancelledHeres How To Feel Confident This Season – SheFinds

French Women *Love* This Affordable Handbag Brand

The editors at SheFinds wrote this post on behalf of Noom and received compensation as part of our agreement.

Yes, summer might look a little differently this year, but its still happening. And while beach trips and pool parties are supposed to be fun, they can also cause serious anxiety if you already arent feeling good about yourself. Thats why you should consider starting this summer off right with the help of Noom. Its a weight-loss program thats so differentin a good way!from anything youve tried before. Rather than giving you impossible dietary restrictions or requiring you to log and count every single thing you put into your mouth, Noom takes a different approach. Its called cognitive-behavioral therapy and instead of getting you to make small changes in the short term, its all about helping you shift habits and patterns for long-term success. Yes, Noom is a great way to shed a few pounds for the season, but its also a great program to help change your mindset so you feel confident and good about yourself all year long, no matter what the scale says.

Armed with a positive new outlook, here are a few more ways to build your confidence so that you can truly enjoy yourself this summer.

Wear clothes that work for you. Warmer summer weather means everyones wearing less clothing, which can be stressful if you dont feel good about your body. In this situation, the key is to find duds that are right for you. Instead of trying to squeeze into clothes that look great on models or were your size a few summers ago, look for items that are right for the body you actually have. Remember, if a dress or pair of shorts doesnt fit right, you dont need to change your bodyyou just need to find something different to wear. No matter how pretty the outfit is, its not worth beating yourself up over.

Watch your words. While words might seem harmless, the way you talk about yourself can have serious impact. And in the summer, when conversation tends to center around bodies, its especially important to mind what you say. Whether youre talking to yourself or with friends, try using gentle, loving words to describe yourself rather than disparaging terms. Even if you dont totally believe what youre saying, its still worth a shotthink of it as a sort of manifestation. Stick to it for long enough and youll start to notice a difference.

Cultivate what you love. When your mind starts to fill with all sorts of problem body parts and areas, fight back by focusing on things about yourself that you love. This can be hard to do on the spot, so take some time when youre in a good place to identify positive personality or physical features. Literallymake a list of awesome things about yourself. Get detailed and specific! Then, next time you find yourself in a spiral of negativity, focus on those qualities. And next time youre buying new clothes, jewelry, or makeup, look for items that accentuate the things about your body that you love. Pull them out when you know youre going to need an extra boost of confidence.

Create healthy habits. As tempting as it might be to start a crash diet three weeks before pool season starts, its not a great way to gofor a number of reasons. Extreme weight-loss measures are virtually never sustainable, and normally just set you up to swing even further in the opposite direction. Instead, try an overall lifestyle change with a program like Noom. The app uses cognitive behavioral techniques, nutrition coaching, and group support to help users build sustainable and healthy habits. Finding a sustainable way to take care of yourself is one of the quickest ways to build self-confidence.

Dont hold back. This might seem like circular logic, but stick with us for a minute. Do your best not to let insecurities stop you from (socially distant!) activities and events that you enjoy. And yes, that includes hanging out in a swimsuit at a pool or the beach. It definitely might be uncomfortable at first, but doing the sorts of things you would if you had confidence is one of the very best ways to actually build that confidence.

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Summer Isnt CancelledHeres How To Feel Confident This Season - SheFinds

Jun 27

Lockdown weight loss: Here’s how I lost 10 kilos in 3 months post my C-sec delivery – Times of India

Getting back to your pre-pregnancy is a difficult journey and it requires a lot of patience. Ishita was determined to get back to her pre-pregnancy figure and took advantage of the lockdown to do so. Her transformation story is an inspiration. Read her story to learn some simple secrets!Name: Ishita Pandey

Occupation: Homemaker

Age: 30Height: 5 feet 2 inches

Highest weight recorded: 70 kilosWeight loss: 10 kilos

Duration: 3 months

The turning point: People always say that the earlier you start after giving birth, easier it is to lose weight. I ended up gaining so much weight post my C-section birth, it ended up exceeding my postpartum weight, which was around 65 kilos. Getting back in shape was important. I didn't want to look "chubby" and made it a plan to achieve my target weight before my baby's first birthday and get those perfect photos where I could look fit and fabulous.

Breakfast:My breakfast was always wholesome and nutritious. I usually had it around 11 am. It could include anything like milk, oats, honey, nuts and seeds, whole wheat bread, roti subji, chila or poha. There were no restrictions.

Lunch:I had a small lunch. I didn't stop having white rice. Whatever was made at home, like dal, cholai, rajma, kadhi or soya, I would have that with rice, some subzi, curd and a portion of salad.


I skipped dinner since I follow Intermittent Fasting (16:8). I have a cup of chai and some low-calorie snack around 6 p.m. I would have a bite of something from my husband's plate later, but that's all 🙂

If it's cheat day, you would find me devouring street foods! Puris, gulabjamuns, pav bhaji, golgappas or pastries are my favourite! However, I do try to limit my cheat meals to twice a month.

My workout:

My exercise routine was a bit different. Personally, I am not a fan of strength training. I started with cardio and used to extensively skip rope but ended up injuring myself due to overtraining. Ever since I decided to take it a little easier.

Since I am a homemaker, I stay busy doing a lot of household chores. From dusting, sweeping, organizing, or even taking care of the baby, I was active throughout the day.

Low-calorie recipe I swear by: Having small snacks can be good to lose weight. I loved having healthy peanuts, buttermilk, flax seeds, almonds, makhanas (foxnuts) or digestive biscuits.

Fitness secrets: I am a big fan of intermittent fasting and would recommend it to anyone looking to lose weight. It's not complicated and does not require any extensive prep. Simple everyday food would do. I drank lots of water, swapped out sugar for jaggery and as always, moderation is key.

As for me, there were no hard and fast rules. I stopped counting my calories after a while. The important thing to remember is to reach a calorie deficit, which helps burn fat. Make sure you exercise and follow a disciplined diet and you will see the progress for yourself.

What kept me motivated:

My baby's birthday was coming up and all I had are 3 months to shed kilos. I took advantage of the lockdown situation and started to work on my body. With no maid, I have been doing all household chores by myself, taking care of the baby and following intermittent fasting. This was enough to get going. The lockdown was the perfect time for me (or anyone) to lose weight!

How do you ensure that you don't lose focus? While staying locked in was tough, there were some advantages after all. We weren't eating out, doing work ourselves, no distraction or holidays. This ensured that my routine wasn't disturbed for 2+ months. I could see the change for myself as the number on the scale went down. I joined a support group for intermittent fasting. I even took part in a skipping rope challenge. It was so motivating!

What's the most difficult part of being overweight: The worst part was not fitting into my pre-pregnancy clothes. Losing weight also took care of my PCOS problem. When I was heavier, I feared developing health problems. My confidence levels went into an all-time low. The transformation made the change happen.What shape do you see yourself 10 years down the line: Honestly, in my 40s, I want to be so fit that I look like I am in my 20s. I will continue to follow intermittent fasting, stay active and limit junk food.

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Lockdown weight loss: Here's how I lost 10 kilos in 3 months post my C-sec delivery - Times of India

Jun 27

After two miscarriages I gave up comfort food and lost nine stone to fulfil my dream of becoming a mum – The Sun

WHEN a doctor agreed her obesity was likely a factor in her recent miscarriage, Lori-Jay Clark hit rock bottom.

All the 28-year-old teaching assistant had dreamed of was becoming a mum and it was the second baby she had lost in the space of four years.


She says: In that instant I knew enough was enough.

I was emotionally drained, tired of blaming myself for being obese but not doing anything about it.

The ultimate goal in life for my husband Jimmy and I was to be parents, but I was so unhealthy I knew I couldnt bring a child into the world, mentally or physically. I had to change my ways.

And she did, shedding 9st to go from 20st and a size 22 to 11st and a size 10.


Lori-Jay, from Hundon, Suffolk, says: Food ruled my life. Id have takeaways four times a week, and order things like a pizza plus a chicken burger, eating till I felt sick.

Deep down, I was furious at myself for sabotaging my chances of being a mum, but I just couldnt stop.

Obesity during pregnancy increases the risk of miscarriage and comes with a one in five chance of losing the baby before 12 weeks.

Lori-Jays overeating began when she was a child, and by age 14 she was 12st and size 14.

She says: I was picked on at school. The boys would say, Dont sit on that, youll break it, and call me fat.

It made me feel worthless, and I turned to food for comfort.

In 2012, Lori-Jay met Jimmy, 30, a bricklayer, at a nightclub.

She says: He wasnt bothered about my weight and would tell me I was beautiful.


Lori-Jay's diet

Lori- Jay's diet before:

BREAKFAST: 4 slices of toast

LUNCH: Sandwiches, toast

DINNER: Takeaway, pizzas, burgers or ready meals

SNACKS: Biscuits, choc

Lori- Jay's diet now:

BREAKFAST: Fruit & yoghurt

LUNCH: Tuna salad

DINNER: Fakeaways homemade KFC or burger & chips

SNACKS: Quiche, gherkins

But despite being in love and happy with Jimmy, I still couldnt stop overeating.

Wed spend around 100 a week on takeaways, and get through a load of chocolate and crisps while cuddled up on the sofa watching TV.

The couple then started to try for the baby they dreamed of.

Lori-Jay says: When I discovered I was pregnant in May 2016, the feeling was out of this world, I was so happy.


But a few days after I did the pregnancy test, I started bleeding.

I was rushed to hospital, where scans revealed I had an ectopic pregnancy a fertilised egg had implanted in one of my fallopian tubes.

I needed an operation to urgently remove the egg and tube, which doctors explained could make it harder for me to conceive in future.

Following that shock, the couple took a break from trying for a baby. But when they married the following year, they decided to try again.

In March 2018 though, Lori-Jay suffered a miscarriage at around eight weeks.

She says: I was heartbroken. Wed got so close to having our dream baby, only for the dream to be taken away from us.

Again, Lori-Jay turned to food for comfort.

Id eat till I felt sick, then the guilt and shame would set in, she says. It was a vicious cycle and I lost all confidence in myself.


Id make excuses to avoid friends, and hide in the street if I saw someone I knew.

The following April, Lori-Jay had another miscarriage at around eight weeks. She says: Deep down, I always blamed myself.

And after going for a check-up, the doctor agreed that I needed to lose weight to be in the best position to carry a baby full-term. That was the wake-up call.

So, in June 2019, Lori-Jay joined a Slimming World group with Jimmy, who by then also weighed 20st.

In the first week I lost 13.5lb, which spurred me on, she says.

We swapped fast food for home-cooked fakeaways and salads and I started attending circuit training classes four times a week.

Lori-Jay now weighs 11st, while Jimmy has dropped to 16st, and doctors have told the couple they have a much better chance of becoming parents.

She says: When I saw that I got to my target weight, I cried. Im so excited for the future.

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Just getting up in the morning was a struggle before because Id feel sluggish.

Now I have so much energy. Jimmy and I are so excited to start trying for a baby again.

I feel like at last our dream of becoming parents is within our grasp.

GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or

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After two miscarriages I gave up comfort food and lost nine stone to fulfil my dream of becoming a mum - The Sun

Jun 20

How to Lose Weight Fast – 14 Ways to Drop 5 Pounds in a Week

If you want to lose five actual pounds by next weekend, listen up: Losing weight fast, though possible, is almost always unhealthy. That's because aiming to lose five pounds in a week can set you up for binge-eating and fluctuations that interfere with long-lasting results, which basically defeats the whole point, right?

Its also super hard! "For most people, its very, very difficult to lose more than one to two pounds of body fat in a week," says Philadelphia-based weight-loss physician Charlie Seltzer, MD. Instead, you're more likely to shed water weight before actual fat. And while a decrease in water weight translates to pounds lost, the change is temporary, says Elizabeth Mayer-Davis, Ph.D., a registered dietician and chair of the Department of Nutrition at the University of North Carolina at Chapel Hill.

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Even if you do meet your goal by Friday, it's nearly impossible to keep the weight off over the long term, says Dr. Seltzer. He explains that the intense calorie restriction required to lose that much fat would make you so hungry that you'd want to eat everything in sight...because survival.

And since calorie restriction can slow your metabolism, per research published in the journal Obesity, your body will be less prepared to burn the foods you (inevitably) binge on, he adds. That could mean gaining more than you lost in the first place.

Still, there are effective and healthy ways to kick off your weight lossand, yes, it will take time!all without starving yourself, wasting money on sketchy supplements, or punishing your body with exercise.

Instead, try a few of these safe, proven tips. And remember: Youll get the best, longest-lasting results from changes that dont leave you exhausted and dreaming of pizza.

"If you expend more calories than you take in, you should lose weight," says Alicia Romano, RD, LDN, a clinical registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center in Boston, Massachusetts. But you dont want to be so hyper focused on calories that you skip out on a wholesome diet, she says.

If you focus on the quality of food, theres a good chance youll eat more nutrient-dense options that leave you satiated, says Lauren Sullivan, a registered dietitian with Cleveland Clinics Center for Human Nutrition.

First, remember that no food is inherently good or bad, Dr. Seltzer says. And if the idea of jotting down everything you eat in a day makes you feel guilty or anxious, just skip this entirely.

That said, people who track what they eat tend to be more successful in losing weight because it raises awareness about what they're noshing on, says Dr. Mayer-Davis. In fact, a series of studies published in the Journal of Personalized Medicine suggest that those using apps to monitor their diet and activity were more likely to experience an increase in weight loss.

Obviously, these apps (you know the ones) arent going to work if you dont input everything you eat, says Dr. Mayer-Davis. You've gotta be consistent and honest about what you consume.

A 20-year study of more than 100,000 people, published in the American Journal of Clinical Nutrition, researchers found those who ate more whole grains instead of refined grains, incorporated more fruits and veggies than sweets, and preferred tea and coffee to sweetened drinks and juices, gained less weight long-term.

In another (small-ish) study of more than 1,000 people, published in the Journal of General Internal Medicine, researchers found those following vegetarian and vegan diets, rich in whole grains, fruits, produce, nuts, and legumes, lost more weight than dieters on other planseven the low-carb Atkins dietover the same time span.

Because fiber (like protein and fat) slows the digestion process and optimizes fullness and nutrient intake at mealtime, a plant-based diet can help you feel satiated longer after eating, says Romano.

A foods glycemic index (GI) refers to how quickly sugar from food enters the bloodstream and how slowly the food is digested. Foods with a glycemic load measuring less than 55 (i.e. green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals) enable your metabolism to run at a more consistent pace, which can positively impact weight loss, says Sullivan. Foods that rank 70 or higher (potatoes, white bread and short-grain rice) potentially slow your metabolism, which may make it harder for you to shed weight.

In a study of more than 100,000 people, published in the American Journal of Clinical Nutrition, researchers linked diets with a high glycemic load to increased weight gain.

The best way to support sustainable weight loss is to incorporate small changes into existing habits, according to The European Journal of Obesity. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on an English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "When we commit to small food swaps, we actually adapt new behaviors," says Romano.

Whatever you choose, just make sure your focus is on "small manageable changes," that way youre more likely to follow through for an extended period of time, rather than just a few days or weeks, says Romano.

Eating at regular intervals during the day optimizes your blood sugar control, meaning you avoid the spike and crash that comes with eating a big meal on an empty stomach, says Romano. When you avoid eating when you're hungry, youre welcoming hunger pains, food cravings and drowsinessall of which can lead to snacking on foods high in fat and sugar.

Plus, when you run out of calories before going out to dinner with friends or satisfying a bedtime craving, youre more likely to fall victim to what Dr. Seltzer calls the "f*ck it" effectwhen you break one "rule" and give up for the rest of the night.

Dietary protein is one of the most important tools in your weight-loss arsenal, partly because you expend more energy digesting protein versus carbs and fat, Dr. Seltzer says. But its often packaged with naturally-occurring fats that amp up the calories of each serving.

Its why, according to the Harvard School of Public Health, leaner protein sources like chicken breast, white fish, and low-fat dairy have fewer calories than alternatives like bacon and burgers. Greek yogurt, cheese, and cottage cheese also make smart choices.

When you combine a carbohydrate (like toast) with protein and/or healthy fats (peanut butter), it slows digestion, which makes you feel fuller than you would eating the carb alone, Sullivan says. Next time youre craving sugar, pair some dark chocolate with nut butter and call it a day.

Like protein, fiber slows the rate at which your body plows through carb calories so you feel full for longer and maintain steadier blood sugar levels, one reason why research consistently links fiber intake to weight loss. That means fibrous whole grain bread tends to be a better choice than white bread and also explains why fruits, which contain fiber and valuable vitamins in addition to sugar, beat straight-up candy every time.

Skimp on fluids, and your body will release an antidiuretic hormone that leads to water retention that could affect the scale, Dr. Setlzer says. While this sneaky effect is one reason why the scale is a poor measure of body mass loss, you can outsmart it by drinking moreparticularly if you fill your glass with water or non-calorie alternatives like unsweetened coffee and tea.

Booze delivers seven calories per grammore than carbs and protein (four calories per gram)without filling you up or delivering essential nutrients. And because it chips away at your inhibitions, it makes those French fries at the bar look way better, and that late-night pizza stop a go.

In other words? "Drinking makes you more likely to eat sh*t," Dr. Seltzer says, referring to drunk foods. At the same time, he stops short of asking patients to quit alcohol cold-turkey to lose weight. Plus, research suggests you dont have to, as long as your intake is moderatei.e., less than about a drink a day. "If you drink a glass of wine every night and notice you eat more afterward, eat less early to account for this," he says. "Or, if youre drinking four glasses of wine a week, drink three instead so youll wont feel such a big difference."

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"Anytime youre stressed, you probably go for food," Dr. Seltzer says. (Have we met?!) Thats because cortisol, the stress hormone, stokes your appetite for sugary, fatty foods. No wonder its associated with higher body weight, according to a 2007 Obesity study that quantified chronic stress exposure by looking at cortisol concentrations in more than 2,000 adults hair.

Its why no weight-loss journey is complete without a stress-management tactic: Maybe its meditation, calling your mom after work, or chilling out with music. Just make sure its hunger, not stress, that leads you to the kitchen.

"Por sleep is associated with slower metabolism, and the more youre awake the more hours you have to eat," Dr. Seltzer says. Whats more, the sleep deprivation activates the same brain receptors responsible for the marijuana munchies, according to a 2016 SLEEP study.

Although its way more fun to take up a tolerable activity (i.e., watching Netflix on the elliptical) than it is to drop tasty foods from your diet, "exercise wont help you lose weight in one week," Dr. Seltzer says.

After all, "resistance training might initially contribute a pound or two due to the bodys inflammatory response, and people who do low-intensity exercise might burn calories, but they often end up eating more or subconsciously moving less throughout the day to conserve energy," he saysand research supports the theory.

Real talk: It could take weeks or months to see the metabolic effects of exercise on the scale, and even then, building muscle, which is denser than body fat, could lead to weight gain. "Do what you like because its good for you," Dr. Seltzer says, noting the way exercise is awesome for your heart, mental health, and moreand that not all measure of progress can be seen on the scale.

In what is perhaps the biggest buzzkill of all time, sex doesnt quite count as cardio or burn a significant amount of calories: Women burn about 3.6 per minute. "Its still a good idea," Dr. Seltzer says, citing the activitys other benefits, like increasing the output of the neurotransmitters serotonin and dopamine, which naturally reduce food cravings.

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How to Lose Weight Fast - 14 Ways to Drop 5 Pounds in a Week

Jun 20

Becoming a superhuman isn’t impossible. In fact, these five steps can be your fast track – The Next Web

TLDR: The Superhuman Lifetime Subscription Bundle is a five-app masterplan for honing your mind, body and soul.

Right about now, we all wish we had a few aces up our sleeve to help get through the day. A few hidden skills and abilities that can make a difference for ourselves and those around us. We might not strap on a cape or fight crime, but developing some superpowers to give us an added edge here or there isnt just comic book or Marvel movie talk.

In fact, its actually entirely doable to start stacking up superpowers like DC stacks up movie flops. With the training in The Superhuman Lifetime Subscription Bundle ($79, over 90 percent off from TNW Deals), you can reshape your body, mind and will to turn yourself into a virtual superhuman at home or the office.

Being able to learn and converse in another language is a superpower in itself and with this uTalk subscription, youll be able to add two new languages to your skillset at your own pace. The uTalk process was created by scientists, researchers and linguists, who crafted an intensive, yet intuitive method for immersing learners with native speakers and a host of app-based tools to help language acquisition come quickly and naturally. Each of their 140 potential languages have up to 180 hours of training material behind them, so between lessons, games and vital assessments, youll be fluent in your new language in no time.

Of course, one way to speed up that learning is to literally speed up. The 7 Speed Reading method leads students through basic steps that eliminate bad reading habits to help boost your reading speed up to three times fast while retaining all of it. As your pace quickens, the app keeps a close eye on how youre doing and tests your comprehension, then adjusts your lessons to help address any problem areas.

With your brain moving at a lightning pace, its a good time to dive into the massive archive that is the Integrity Training course catalog. Youll have access to literally hundreds of courses, covering professional improvement subjects that can unlock new opportunities in your career. From IT certification, project management, business skills and cyber security, to web and app development, sales and marketing, big data, blockchaining and more, the learning options are endless and all included.

With all this action happening, youll also have MindFi to help make sure your mental health is just as on point as your intellect. The app is full of science-based mindfulness life hacks like 1-minute meditations, digital detoxes, ways to chase away anxiety or turn you into a better leader, even teach you how to meditate while never closing your eyes.

Of course, looking like a superhuman should be part of the equation as well so the Fitterclub app also stands ready to whip your body into true superhero shape. From exercise regimens to nutrition programs, Fitterclub fashions your fully customized plan for reaching your fitness goals. Whether you want to lose weight, add muscle, get cut or just get metabolically healthy, Fitterclubs approach puts you on track to achieving your personal fitness peak.

An almost $3,000 value, this five-step package to making you a human paragon is now hundreds off, just $79 while this offer lasts.

Prices are subject to change.

Read next: Australia hit by cyber attacks from 'state actor' experts suspect it's China

Why is queer representation so important? What's it like being trans in tech? How do I participate virtually? You can find all our Pride 2020 coverage here.

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Becoming a superhuman isn't impossible. In fact, these five steps can be your fast track - The Next Web

Jun 20

Salma Hayek has the perfect fast and effective workout – HOLA USA

Not all the health and aesthetic benefits of working out are earned after spending long hours doing physical activity. This is the case for Salma Hayek, who has admitted several times on social media that she is no fan of long, mandatory workouts or dieting. So, how has she kept her amazing figure over the years?

Genetics have undoubtedly been kind to her, but the Mexican actress has also made compromises and frequently does brief restorative or Hatha yoga sessions, which emphasize breathing, relaxation and the use of bolsters and props, according to an interview with People. Its a very popular practice among yoga and fitness newbies.

This discipline will help you improve flexibility, strength and muscle tone, and is great for relieving stress. Thats why weve created this list of five poses that may help get you into this practice and reap all of its benefits, just like Salma.

So, create the ambiance Head to your living room or a calm space and find some relaxing musicmany streaming platforms have premade yoga playlistsa mat and a rectangular bolster (a pillow is a perfectly acceptable substitute). And remember that the key to this discipline is breathing: inhale and exhale slowly through your nose and try to always focus on your breaths.

Seek total relaxation by laying down on your back with your feet slightly separated. Let your heels rest on the floor and your feet fall slightly to either side. Your arms should be resting parallel to your torso with your palms facing up.

You should do this pose in front of a wall or chair. Lay down in front of a wall, lift your legs, and lean them against the wall. Your bolster or pillow should be under your hips. The idea is for it to keep your hips higher than your shoulders. Focus on your breathing. You dont have to fully extend your legs. In fact, you should make sure not to overextend the knees. Inhale, exhale, and relax. This pose is said to rejuvenate and heal.

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Salma Hayek has the perfect fast and effective workout - HOLA USA

Jun 15

Dr. Oz Says Change Your Diet to Fight Inflammation and COVID-19 – The Beet

"Do all the things that make you healthier today, like lose weight, eat more vegetarian meals and lower your inflammation by reducing the amount of meat you eat," says Dr. Mehmet Oz.

When Dr. Oz speaks the world listens. The closest thing we have to "America's Doctor," the Harvard educated heart surgeon has been helping TV audiences and millions of readers of his books and magazine to understand that we are in charge of much of our healthand with a few key preventative measures such as eating right, getting sleep, exercising, andmaintaining a healthyweightwe can sidestep many of the worst chronic diseases that plague Americans.

Heart Disease, Hypertension, Obesity, Diabetes, and even some cancers, can all be abated or avoided by the dietary choices we make every day. So when COVID019 showed up and stopped life as we know it, Dr. Oz went on a full-court press to get us to eat healthier, and stop eating meat, now and for the future! Because what is good for our longterm health is also good for the short term chances of avoiding the worst of COVID-19's symptoms.

The urgent message Dr. Oz wants to get out there:You can lower your risk of life-threatening disease by changingthe way you eat.

"If you look at the people suffering the worst from COVID-19, it turns out that nearly 90 percent of those admitted to the hospital are overweight or have diabetes or are hypertensive and have chronic illnesses that they are living with.

"The first thing I tell patients is to reduce the amount of meat they eat," Dr. Oz says. "It's the biggest factor in diabetes since it causes inflammation and that is what leads to the complications of diabetes," he explains.

"Think of meat as an occasional luxury, as opposed to something you eat every day or every meal. If you want to avoid COVID-19 you need to lose weight and boost your immunity with foods that lower inflammation. Vegetables should take up most of your plate, not be thought of as a side dish."

"If people don't manage that part of their lives they will remain unable to go out during the next year," he said. "They will remain at high risk and be vulnerable. Medically that is what we are looking at." So if for the only reason alone is to be able to socially re-enter the re-opened community with less fear of a full-blown life-threatening case of COVID-19, eating healthy is the ticket.

At 60, having just turned the big birthday the day before our conversation, Dr. Oz is the picture of what healthy six decades can look like: Fit, strong and sharp, working fully and eating a mostly vegetarian diet, with not much food before dinner. Here's what he eats and his advice to you for how to live your healthiest now and in the future.

Here is Dr. Oz's best advice to be healthier in a time of COVID-19. You'll never believe what he does to his almonds.

Dr. Oz:Part of the problem with the health care system is I get only paid when you get sick. And I get paid more if you are sick. By that, I mean all doctors. We have it backward.It'sunfortunate because we are throwing away one of our biggest tools, which is nutrition. We know that eating a healthy diet is a way to solve all those things--diabetes, hypertension, obesity. Eating vegan or vegetarian is a way to solve all those things.

Dr. Oz. We have to change the nomenclature. We need tonot think of meat as cool or manly, That's the way cigarettes used to be marketed, as cool.

I want people to see eating meat as not cool. You don't have to eat meat to be cool. You don't have to eat meat to be manly. The Game Changers showed all those athletes saying they don't eat meat because it isn't as good for them as plant-based protein when it comes to recovery.

Dr. Oz. Sugar is part of the issue, of course, but meat is what creates the inflammation and that is what drives the complications. It is hard to stop eating sugar; it is found in many locations. But meat is only in meat.

Dr. Oz. People are brought up thinking you need meat or that you need dairy. These are powerful lobbies. But meat should be eaten only occasionally or as a flavor enhancer.

When people sit down to dinner, vegetables should take up most of your plate, not be a side dish. Inflammation foods such as processed food and red meat are to be avoided, whereas eating vegetarian, which is how Lisa cooks, that's how we eat at home. My wife Lisa is a vegetarian and wrote a bestselling cookbook. So that's how we eat as a family.

Dr. Oz. A little bit of meat does notcreatea big problem. If its the flavoring, or on occasion, it is not negative. Whereas cigarettes are always negative. But to attack meat eaters is not productive. It makes people retreat into their corners. I would rather tell someone to cut back.

We get nowhere when we make this into an ad hominemattack, as in, all meat-eaters are bad. That's just not productive. The point is to get people to cut back and eat more plant-based food.

Right nowit's important torecognize that I am not taking away what you love to do. I am showing the pros and cons. If you eat meat every meal, consider having meat once a day, or only two or three times a week. So if you really want to have meat have a high-quality source. But cut way back.

Dr. Oz:I don't eat breakfast. I delay my breakfast until 11 am. I intermittent fast. I have dinner at 8 pm and breakfastaround 10 or 11. When I have ia yogurt and berries, or my favorite thing is that I like last night's leftovers, like salad. Salad at 10 in the morning is great.

Lunch is 2 o'clock but almost always vegetarian. We keep vegetarian meals around the house and have a freezer full and also pantry. We do eat vegetarian all the time.

If you make it easy to cook vegetarian, then people will do it. If you have never made quinoa and black beans you might not. But we make it easy.

Dinner is the big social meal of the day. We sit around dinner for hours and my son eats meat so we will have it for my son.

Snacks:I soak almonds in water.I love radishes. I adore them. They are not sweet. But I like savory snacks. Radishes are right int the middle... they have a bite to them. You can carry them in a zip-lock bag and chew on them during the day. They're juicy. I salt them., And for almonds and walnuts overnight so they are not hard but chewy. Take a glass of water and they soak it up.

Dr. Oz:if your blood pressure is fine then I don't worry about it.Table salt is fine but it's in processed foods. There is a huge amount of saltadded to processed foods and it preserves them. If I add it to the radishes it gives it an elevated flavor profile, so there's nothing wrong with a little table salt for enhanced flavor.

Dr. Oz: Vitamin D can prevent a sore throat, and Zinc and vitamin C can shorten the duration of a cold. I would apply that to COVID-19, or any virus.But vitamin D is in mushrooms and you can get it from the Sun, andvitamin C and zinc are both in lots of foods and those you should increase in your diet.

But the bigger story is to reduce inflammation from the food you eat. Then when there is an inflammatory response to COVID-19, that is when there issuch a problem. So a diet that is high in anti-inflammation foods is healthiest. Inflammation is made worse by meat and processed foods.

Dr. Oz: Genetics plays a role. Blood type O people don't clot the same way, which is important. The blood type gene is the same gene that regulates clotting in the body and inflammation in the body. So Blood Type 0 people have fewer heart attacks.

Blood Type A people havemore heart disease, and so do Blood Type B also have the same predisposition to inflammation. Only Blood Type 0 has an advantage.

But we can emulate that through diet.It's an anti-inflammatory diet. It has huge benefits. If you do things that make you healthier and the side benefit might be that you reduce your chances of having symptoms or side effects if you get COVID-19. Losing weight and reducing inflammation benefits you today and later in life, and also in the case of COVID-19.

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Dr. Oz Says Change Your Diet to Fight Inflammation and COVID-19 - The Beet

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