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Exercising is a crucial part of keeping healthy and it can reduce the risk of developing several diseases. The NHS recommends adults partake in regular activity, which can have immediate and long-term benefits.

As for time of day, there are research-based benefits to walking at any time of the day.

If you choose to walk in the morning, it is more likely youll form a new, lasting habit.

According to Healthline, walking in the morning can also boost your energy as well as improving your mood for the rest of the day.

Whats more, walking in the morning could also help to improve sleep quality and assist you in making healthier choices throughout the day.

David went on: Theres also research to show a reduced attraction to photos of food following a brisk 45-minute walk and further studies have found that morning aerobic activity such as walking can improve endurance capacity in comparison to evening aerobic exercise, also raising your heart rate and metabolism to burn more calories throughout the day.

In order to lose weight, you need to burn more calories than you consume, and this will obviously vary from person to person.

If you want to lose weight from walking, I would recommend walking between 8,000 and 12,000 steps per day. This can easily be achieved by aiming to increase the number of steps you take daily by around 20 percent.

The number of calories you can burn walking will again vary from person to person. On average a person can burn between 90 and 350 calories on a 30-minute walk, but this will depend greatly on the speed, intensity and incline.

To help burn maximum number calories, the expert advises alternating the pace of your walking.

He explained: It is advised to alternate the pace, and turn your walk into a HIIT workout (i.e. alternating walking at a steady pace, with walking fast/ at a steep incline/on a challenging terrain). Research consistently shows that HIIT training is beneficial for weight loss, and this type of workout can be achieved on a walk.

To make your walks more challenging and, in turn, burn more calories, you can add ankle weights, a backpack or increase the incline. Walking different and more challenging routes can help to make walking more fun and more difficult.

Its also the perfect exercise to do with a friend or in a group, making it social and more fun, ensuring it will be an activity you can stick to. Walking with a friend or in a group will also make you more accountable and less likely to skip a workout which will aid your weight loss efforts.

Creating a walking play list that you want to listen to can also entice you out for walks and including a mix of tracks with different tempos and beats can help you to change the intensity and speed of your workout to burn maximum calories.

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Walking can help you burn maximum calories - how to get the most out of your daily steps - Express

By , medical review by Updated June 18, 2021

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Do you want to lose weight as quickly as possible? When it comes to fast weight loss, its important to take a healthy approach one that promotes loss of fat, retention of muscle, and increases your likelihood of keeping the weight off.

After reading our new guide, youll be on your way to losing weight quickly in five simple steps.

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With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

Health authorities typically recommend losing about 1 to 2 pounds (0.5 to 0.9 kilo) per week, and many people seem to lose weight at about this rate.

Therefore, losing any more than 2 pounds (0.9 kilo) per week is considered fast weight loss. Yet for many people, that may not sound quick.

While losing 10 pounds (4.5 kilos) in a week may technically be possible for some especially those who carry a lot of excess weight it isnt realistic for most of us.

What if you eat only 500 or 600 calories a day? Although drastically cutting calories can cause rapid weight loss, consuming far less than your body needs can be counterproductive.

Severe calorie restriction can make you feel extremely hungry, deprived, and fatigued. Whats more, it often leads to loss of muscle, or lean mass.

Generally speaking, the more lean mass you have, the more calories your body burns at rest. Loss of muscle during very-low-calorie dieting can slow down metabolism, making future regain much more likely.

So fast weight loss via severe calorie restriction may not be a good idea for many people.

Is it possible to lose weight both rapidly and permanently? Yes, indeed.

Recent research suggests that people who lose weight quickly are just as likely to keep pounds or kilos off as those who lose weight more gradually.Moreover, preserving lean mass seems to decrease a persons risk for regain, regardless of how long it takes them to lose the weight.

Therefore, for fast weight loss thats also healthy and sustainable, aim to lose fat without losing muscle.

In addition, several factors influence how quickly you can lose weight. Women typically lose weight more slowly than men. And because metabolic rate tends to decline with age, older women may lose at a slower pace than younger men and women despite putting in just as much effort, if not more.

Are you ready to start losing fat in a healthy way while enjoying delicious, nourishing food that prevents you from feeling hungry or deprived?

Below, youll find the simple steps to take to start losing weight quickly.

Start by eliminating foods high in carbs: sweets, bread, pasta, fruit, and similar foods. Going low carb can significantly speed up weight loss, for several reasons.

First, according to high-quality research, very-low-carb diets also known as keto diets reduce hunger.This allows you to eat less and lose weight quickly without deliberately restricting calories and without feeling hungry or deprived.

Several studies have shown that low-carb eating is more effective than other diets for losing fat quickly.

This impressive fat loss may be partly due to the drop in insulin levels that occur during keto eating. When insulin levels are low, your body is primed to burn rather than store fat.

Finally, some research suggests that continuing to eat low carb to maintain your new weight may help keep your metabolic rate up, increasing the likelihood that youll keep the weight off.

How many carbs should you eat to lose weight quickly? Sticking to 20 or fewer grams of net carbs (total carbs minus fiber) per day may produce the fastest results.

But instead of counting every carb, you can simply choose foods from our ketogenic diet foods list below and avoid any foods that arent on it.

Note: Be sure to read our tips to avoid or minimize symptoms of the keto flu before going low carb.

Protein is an essential nutrient your body needs to survive and thrive. In addition, boosting your protein intake may help speed up your weight loss.

For starters, protein can suppress your appetite by triggering your body to release hormones that help you feel full and satisfied.

In addition, protein has a higher thermic effect than fat and carbohydrates. This means your body burns slightly more calories digesting protein compared to the two other macronutrients.

Eating plenty of protein can also help you retain your all-important lean mass and prevent your metabolism from slowing down as you lose weight.

Indeed, several systematic reviews of randomized controlled trials have shown that higher-protein diets tend to promote weight loss while preserving muscle.

We recommend consuming 1.2 to 2.0 grams of protein per kilogram of reference weight or ideal body weight per day. For example, a woman who currently weighs 170 pounds but whose ideal body weight (or reference weight) is 130 pounds (59 kilos) would aim to eat 69 to 118 grams of protein per day.

Check out our list of top 10 high protein foods which includes vegetarian options to see how much protein your favorite foods provide.

When youre trying to drop pounds or kilos quickly, eating less fat may seem to make sense.

However, its not a good idea to eat a diet thats low in both carbs and fat. Youll likely end up feeling deprived within a few days or weeks and it certainly isnt sustainable long term.Theres no need to fear fat.

That said, eating excessive amounts of fat isnt a good strategy for quick weight loss either. Even on a very-low-carb diet, eating more fat than your body needs can slow down rather than speed up weight loss.

So dont add large amounts of butter, heavy cream, or other fat to your food. Also, avoid or minimize your intake of fat bombs and similar treats that provide very little protein or other nutrients.

Instead, eat enough fat to add flavor and richness to your food but not so much that you feel stuffed. Let your body burn its stored fat rather than the fat you are eating.

Leafy greens and other non-starchy vegetables are excellent foods for fast weight loss. Theyre very low in carbs and calories yet provide fiber that can help you feel full.

The Atkins diet, which has helped millions of people lose weight, recommends eating two cups of leafy green vegetables and one cup of other low-carb vegetables every day. This advice is designed to produce fast weight loss during the initial stage of the diet.

In the 2007 A to Z weight loss trial, people who followed the Atkins diet lost an average of 10 pounds within the first two months far more than people who followed the other three diets being studied.Other studies have also reported rapid weight loss in participants who included several daily servings of low-carb vegetables.

While these studies dont prove that the veggies caused the weight loss, they do show that low-carb, fiber-filled veggies can be part of a rapid weight loss diet.

How many low-carb vegetables should you eat? We recommend that you eat as many keto-friendly vegetables as you want while staying within your daily carbohydrate target. For many people, this will be about two servings per day, but a great deal of individual variation exists.

Will exercising for several hours every day help you lose weight faster? According to studies, physical activity by itself has a limited effect on weight loss. What you eat appears to play a much larger role.

However, getting regular exercise can provide benefits during weight loss.

Engaging in aerobic activity (e.g., walking briskly or bicycling) and resistance training (e.g., lifting weights) can boost your metabolic rate and help preserve muscle mass as you lose weight.

While its good to engage in physical activity, working out vigorously for several hours every day isnt necessary or advisable for weight loss and good health. Plus, making dramatic changes to both your diet and exercise routine at the same time can be overwhelming.

So try to lift weights, do push-ups, or perform other resistance exercise for 15 to 30 minutes a few times a week. Walk, run, dance, ride a bike, or do similar aerobic activity for 30 to 60 minutes on most days, if possible.

In short, aim to move your body in some way every day without forcing yourself to do more than you can comfortably handle.

Read our complete exercise guide to learn more about the types of physical activity that may be best for you.

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How to Lose Weight Fast: 5 Easy Evidence-based Steps Diet ...

You can speed up weight lose and achieve the desired weight through a combination of diet and regular exercise.

Image Credit: Elena_Danileiko/iStock/GettyImages

It's not considered healthy to lose weight super fast. People who slim down quickly tend to put the pounds back on again and may experience health issues. However, there are certain specific situations where healthcare practitioners may recommend rapid weight loss.

Rapid weight loss isn't recommended in normal circumstances as it can lead to nutrient deficiencies, hormonal imbalances and muscle loss. However, you can speed up this process and achieve the desired weight through a combination of diet and regular exercise.

Lose Weight Super Fast

It's possible to lose weight super fast. Severe calorie restriction, altering your macronutrient intake and increasing your level of physical activity can all help you slim down. These practices, though, may not all be healthy.

Slimming down is hard, but keeping the weight off can be particularly challenging if you do it quickly. Harvard Medical School recommends losing weight gradually for lasting results. To stay safe, try to lose no more than one to two pounds per week.

If you slim down rapidly, you're not just likely to gain that lost weight back again there are actually serious health issues that can occur when you lose weight super fast. According to the U.S. National Library of Medicine, issues associated with rapid weight loss include:

Rapid weight loss is usually accomplished through calorie restriction or substantial increases in physical activity. Some people use a combination of the two. However, calorie restriction is more likely to produce rapid weight loss, when compared to exercise.

Calorie Restriction for Weight Loss

Most people consume around 2,000 calories per day. However, your exact calorie intake depends on a variety of factors. In particular, your age, physical activity levels and gender all determine the number of calories you need to consume daily.

According to the Dietary Guidelines for Americans, most people can consume anywhere between 1,600 and 3,200 calories per day and still be ingesting a sufficient and healthy number of calories. On this scale, sedentary women are likely to need the least amount of calories per day, while extremely active men are likely to need the most.

Calorie restriction is often considered to be an easy way to reduce your body fat. Crash dieting, which is an extreme form of calorie restriction, can definitely help you lose weight super fast, but it's unhealthy. Instead, Harvard Medical School recommends reducing your daily calorie intake moderately. Around 500 to 1,000 calories less is usually considered healthy.

If you reduce your daily calorie intake by around 500 calories each day, you should lose around one pound each week. Double that reduction (eat 1,000 fewer calories per day) and you should see two pounds of weight loss per week. In general, it's necessary to create a 3,500-calorie deficit to lose one pound of fat.

However, there are also limits on how many calories you can reduce. For example, it might not be healthy for someone who is consuming 2,000 calories per day to cut 1,000 calories from their diet. Harvard Medical School states that the minimum daily recommended intake of calories is 1,500 per day for men and 1,200 per day for women. Taking in fewer calories is likely to result in nutrient deficiencies, fatigue and muscle loss, among other issues.

Many diets recommend caloric intakes lower than these minimum recommended amounts. However, these diet plans are only recommended in specific circumstances where you are being supervised by a medical professional.

Medically-Supervised Low-Calorie Diets

Low-calorie diets typically require people to consume meal replacements, energy bars, soups and shakes rather than standard meals. If you're on a fairly flexible low-calorie diet (such as consuming between 1,000 and 1,200 calories per day), you may be able to consume a mixture of meal replacements and normal meals.

According to the U.S. National Library of Medicine, you can consume as few as 800 calories per day on certain very-low-calorie diets. This kind of calorie restriction can result in substantial weight loss you could shed as many as three to five pounds each week.

These diets can help you shed body fat quickly. However, they require the guidance of your healthcare practitioner. Even then, most people should not follow such diets for longer than three months or so.

Typically, medically-supervised low-calorie diets are only recommended in specific circumstances. Such diets may be prescribed to those who are obese and need to slim down rapidly. They may also be suitable for people who are about to undergo certain surgical procedures. Although rapid weight loss has its side effects, it may improve your blood pressure and cholesterol levels and help manage certain conditions, such as diabetes.

Exercise and Weight Loss

Although exercise is not the best way to lose weight super fast, increasing the amount of physical activity you do on a daily basis can help you reduce body fat and slim down. According to Harvard Medical School, every 3,500 calories you burn through exercise can result in one pound of weight loss.

Of course, different forms of exercise and physical activity allow you to burn different numbers of calories. Moderate forms of exercise include walking, dancing, hiking and even certain chores around your home, like gardening. Vigorous exercise includes sporting activities such as running, jogging, swimming and weight lifting.

According to the Mayo Clinic, incorporating regular exercise into your routine can benefit your health in a variety of ways. In addition to helping you get leaner, exercise may help:

Weight loss of any kind can help reduce your cholesterol and triglyceride levels. However, these other health benefits are specific to exercise and are unlikely to be obtained if you're losing weight through calorie restriction alone.

If you decide to lose weight through exercise, you shouldn't stop doing so once you meet your weight loss goals. This will likely cause you to gradually put any lost weight back on again, which is essentially the same thing that occurs when you rapidly switch from a calorie-restricted diet to normal eating.

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How to Lose Weight Super Fast | Livestrong.com

If youre trying to eat healthfully, figuring out what to order at fast-food restaurants like McDonalds can be challenging.

Unfortunately, McDonalds recently discontinued many of their healthier selections, including their signature salads and fruit and yogurt parfaits. This makes it harder to navigate their menu when youre trying to stick to a specific diet.

Thankfully, there are still options that suit ketogenic, low sodium, or vegetarian diets.

Here are 12 healthier options to order at McDonalds.

A plain hamburger at McDonalds contains 250 calories, which means its one of the lowest-calorie items on the menu.

It also contains 12 grams of protein, a macronutrient that can help curb cravings and keep you feeling full between meals (1).

To keep the calorie count low, be sure to skip the cheese and pair your hamburger with a side of apple slices instead of fries.

With 250 calories per serving, the six-piece Chicken McNuggets from McDonalds can be a good option if youre trying to lose or maintain weight.

These chicken nuggets contain 14 grams of protein and can be paired with your choice of condiment or dipping sauce.

To keep the calorie count relatively low, opt for dipping options like the Spicy Buffalo, Tangy Barbecue, and Sweet N Sour sauces instead of higher-calorie alternatives like Creamy Ranch.

Compared with other items on the McDonalds menu, the Filet-o-Fish is relatively low in sodium.

In fact, if you order it without the tartar sauce, it contains 470 mg of sodium a fraction of the amount found in many other menu items. To cut back even further, skip the cheese to bring the amount of sodium in each serving to 370 mg.

It also contains a good chunk of protein 14 grams plus several important minerals like iron and potassium.

The McChicken is another option thats lower in sodium than many other items offered by McDonalds.

If ordered as is, it contains about 560 mg of sodium per serving. If you ask for the sandwich without mayonnaise, you can cut the amount of sodium to 500 mg.

In addition to being lower in sodium than many other options, the McChicken contains some protein and is relatively low in calories especially if you skip the mayonnaise.

Surprisingly, many of the sweet baked goods on the McDonalds menu are high in sodium, with some packing more than 20% of the recommended Daily Value into a single serving (2).

The blueberry muffin is one of the lower-sodium options available, with 360 mg in each serving.

However, keep in mind that its also high in calories, carbs, and added sugar, so it should be considered an occasional indulgence rather than a staple in your daily diet.

You can easily cut the carb content of almost any item from McDonalds, including the Quarter Pounder with Cheese Deluxe, by removing the bun and ketchup.

With these custom requests, this burger contains just 5 grams of net carbs per serving.

Although it can fit into a ketogenic diet, keep in mind that the Quarter Pounder is high in saturated fat, sodium, and trans fat. Therefore, while its fine to enjoy from time to time, it shouldnt become a regular part of your diet.

For a keto-friendly breakfast option, try ordering the sausage biscuit with egg from McDonalds without the biscuit.

This version of the meal contains just 2 grams of net carbs, along with 23 grams of fat and 12 grams of protein.

You can also opt for bacon instead of sausage and add cheese on the side for extra protein and fat.

The Big Mac is another low carb choice from McDonalds that can fit into a ketogenic diet.

If you remove the bun, it provides 5 grams of net carbs. It also contains 27 grams of fat and 18 grams of protein in each serving.

However, like many other items on the menu at McDonalds, its high in sodium and saturated fat, so be sure to limit your intake and enjoy it in moderation.

The egg biscuit is one of only a few vegetarian options currently available at McDonalds.

It not only contains 11 grams of protein but also provides a good amount of iron in each serving. This is beneficial because those who eat a vegetarian diet are at a higher risk of iron deficiency (3).

Depending on your preferences, you can swap the biscuit for an English muffin or add some cheese for a vegetarian-friendly breakfast.

Fruit and maple oatmeal is one of the healthiest breakfast options on the menu at McDonalds.

Made with oatmeal, diced apples, and a cranberry-raisin blend, the fruit and maple oatmeal packs 4 grams of fiber, 6 grams of protein, and 320 calories into each serving.

Its also low in fat and sodium and contains several important micronutrients, including calcium, iron, and potassium. Still, keep in mind that with 31 grams of sugar per serving, it may not be as healthy as oatmeal made at home.

The sausage breakfast burrito at McDonalds features ingredients like scrambled eggs, pork sausage, cheese, and mixed vegetables wrapped in a flour tortilla.

Compared with other breakfast items at McDonalds, the sausage burrito is relatively low in calories and contains a good amount of protein, iron, calcium, and vitamin D.

However, its also high in sodium and cholesterol, which may not be ideal for those eating a heart-healthy diet.

The Egg McMuffin is a popular breakfast sandwich on the McDonalds menu.

With 17 grams of protein per serving and plenty of iron, calcium, and vitamin D, its also one of the healthier options.

Like the sausage burrito, the Egg McMuffin contains high amounts of cholesterol, sodium, and saturated fat, so be sure to limit your intake.

McDonalds offers several meals that can be included in many different diet patterns, including vegetarian, ketogenic, low calorie, or low sodium diets.

However, keep in mind that most items available from this fast-food chain are still high in sodium, saturated fat, added sugar, or cholesterol.

Therefore, while the foods listed above can fit into certain eating plans, its best to moderate your intake and enjoy these foods only once in a while as part of a healthy, balanced diet.

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12 Healthier Options at McDonald's: Low Calorie and More - Healthline

There are so many misconceptions about how to lose weightparticularly when it comes to stubborn belly fat. And many of the tips to get rid of belly fat claim to be "quick fixes" are straight-up myths and can even be super dangerous (like swallowing cotton balls). What?!

One pervasive myth is that you can target exactly where to lose weight. Unfortunately, the body doesn't really work that way, though some studies point to thingssuch as heavy alcohol consumptionthat seem to add fat to the abdomen.

That said, there is one thing that's key to helping you get rid of belly fat and helps keep you trim: Fiber.

This nutrient is essential for keeping your digestion moving, but according to the USDA, most Americans are not getting enough fiber by a long shot. For women, that means 25 grams of fiber per day, and for men 38 grams, according to the Dietary Guidelines for Americans. To put that into perspective, a whole avocado has roughly 10 grams of fiber and one cup of oats has 8 grams.

Related: 15 Underrated Weight Loss Tips That Actually Work

Fiber falls into two main categoriessoluble and insoluble. Soluble fiber absorbs water, forming a kind of gel that slows down food as it moves through your digestive system and has a variety of benefits for your metabolism. Insoluble fiber passes through the digestive system largely intact because we lack the digestive enzymes to break it down.

When you eat high-fiber foods, they fill you up and keep you full for longer, which can help with weight loss and maintenance. Plus, fiber helps provide bulk to your stool, speeding up the passage of food through your gut.

"When you digest food, your body expends calories," Tanya Zuckerbrot, MS, RD, and founder of the F Factor Diet told Eat This, Not That!. "Fiber is indigestible, fiber has no calories, but your body attempts to break it down. That attempt is called thermogenesisa process that increases the body's internal temperature, revving up your metabolism. The more fiber you eat, the faster your metabolism gets," says Zuckerbot.

Fiber can also help remove toxins in the body. Think of fiber like a sponge in your stomach and intestines, says Zuckerbot. "It combines with cholesterol and estrogen and toxins and ushers them out of the body."

The same thing goes for fats and calories. Fiber binds to a portion of the calories and fat you digest, helping to move them through the body.

"So rather than 100% of those calories and fat entering into your bloodstream where they can ultimately land at your thighs and your hips and your belly, a percent of those calories can combine with the fiberwhich can not be digested because it gets evacuatedand those calories and grams of fat end up in the toilet bowl," says Zuckerbot.

However, not all fiber is equal. Make sure to focus on fiber from natural sourceslike veggies, fruits, legumes, and whole grains. Steer clear of these fiber-rich foods that won't help your waistline.

Stay up to date on the latest healthy eating tips by subscribing to our newsletter, and for more, read these next:

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The One Thing To Eat To Get Rid Of Belly Fat, Says Dietitian | Eat This Not That - Eat This, Not That

The plans to tackle obesity are set to go ahead (Picture: Getty Images)

Adverts for junk food will be banned on TV until after 9pm, the Government has confirmed today.

Online advertising will also be cracked down on as part of Boris Johnsons plans to tackle obesity.

Public health minister Jo Churchill said: We are committed to improving the health of our children and tackling obesity. The content youngsters see can have an impact on the choices they make and habits they form.

With children spending more time online it is vital we act to protect them from unhealthy advertising.

These measures form another key part of our strategy to get the nation fitter and healthier by giving them the chance to make more informed decisions when it comes to food.

We need to take urgent action to level up health inequalities. This action on advertising will help to wipe billions off the national calorie count and give our children a fair chance of a healthy lifestyle.

The restrictions however will stop short of the total ban which was proposed last year.

Fast food and confectionery giants will be banned from advertising products high in fat, sugar and salt online, but there will be an exception for small businesses which hire 249 employees or fewer.

The new plans will be brought in from April 2022, with promotions on high fat, salt and sugarfoodand drinksalso set be restricted in retailers.

Calorie counts will be included on restaurant menus but only on food and not drinks.

And a new incentive scheme called Fit Miles will look at paying people to eat better and exercise more, while there will be more support for GPs to help people lose weight.

The new plans were announced as part of the Queens Speech when she reopened Parliament last month.

The NHS says more than 60% of the adult population is now overweight or obese, with the average weight rising gradually since the 1990s.

Obesity is considered a risk factor in people falling very ill with coronavirus, as well as other health issues including type 2 diabetes, heart disease and several types of cancer.

Since the prime minister fell very ill with Covid-19 last year, it appears he has made tackling obesity across the UK a priority.

Losing weight, frankly, is one of the ways you can reduce your own risk from coronavirus, Mr Johnson said.

Health secretary Matt Hancock previously backed the plans, adding: I am determined to help parents, children and families in the UK make healthier choices about what they eat.

We know as children spend more time online, parents want to be reassured they are not being exposed to adverts promoting unhealthy foods, which can affect eating habits for life.

This will be a world-leading measure to tackle the obesity challenges we face now but it will also address a problem that will only become more prominent in the future.

The initial consultation on the plans said children under 16 in the UK were exposed to 15 billion adverts for products high in fat, sugar and salt in 2019, compared to 700 million two years earlier.

One in three children leave primary school overweight or obese, and almost two-thirds of adults in England are overweight or living with obesity.

It is feared various lockdowns and stay at home rules over the past year have greatly increased childrens exposure to fast food adverts.

The Advertising Association said it was dismayed by the ban and called the plans headline-chasing policies.

Sue Eustace, public affairs director for the organisation, said: We are dismayed the Government is moving ahead with its ad ban on TV before the 9pm watershed and increased restrictions online.

This means many food and drink companies wont be able to advertise new product innovations and reformulations and larger food-on-the-go, pub and restaurant chains may not be able to tell their customers about their menus. Content providers online publishers and broadcasters will lose vital advertising revenue to fund jobs in editorial and programme-making.

We all want to see a healthier, more active population, but the Governments own analysis shows these measures wont work. Levelling up society will not be achieved by punishing some of the UKs most successful industries for minimal effect on obesity levels.

Get in touch with our news team by emailing us atwebnews@metro.co.uk.

For more stories like this,check our news page.

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Junk food TV adverts to be banned before 9pm, Government confirms - Metro.co.uk

News releases | Population Health | Public Health

May 24, 2021

The UW-led study, published earlier this month in the International Journal of Obesity, found that people living in neighborhoods with higher residential and population density weigh less and have less obesity than people living in less-populated areas.Chris Yunker/Flickr

People dont gain or lose weight because they live near a fast-food restaurant or supermarket, according to a new study led by the University of Washington. And, living in a more walkable, dense neighborhood likely only has a small impact on weight.

These built-environment amenities have been seen in past research as essential contributors to losing weight or tending toward obesity. The idea appears obvious: If you live next to a fast-food restaurant, youll eat there more and thus gain weight. Or, if you have a supermarket nearby, youll shop there, eat healthier and thus lose weight. Live in a neighborhood that makes walking and biking easier and youll get out, exercise more and burn more calories.

The new study based on anonymized medical records from more than 100,000 Kaiser Permanente Washington patients did not find that living near supermarkets or fast-food restaurant had any impact on weight. However, urban density, such as the number of houses in a given neighborhood, which is closely linked to neighborhood walkability appears to be the strongest element of the built environment linked to change in body weight over time.

Theres a lot of prior work that has suggested that living close to a supermarket might lead to lower weight gain or more weight loss, while living close to lots of fast-food restaurants might lead to weight gain, said James Buszkiewicz, lead author of the study and a research scientist in the UW School of Public Health. Our analyses of the food environment and density together suggests that the more people there are in an area higher density the more supermarkets and fast-food restaurants are located there. And we found that density matters to weight gain, but not proximity to fast food or supermarkets. So, that seems to suggest that those other studies were likely observing a false signal.

The UW-led study, published earlier this month in the International Journal of Obesity, found that people living in neighborhoods with higher residential and population density weigh less and have less obesity than people living in less-populated areas. And that didnt change over a five-year period of study.

On the whole, when thinking about ways to curb the obesity epidemic, our study suggests theres likely no simple fix from the built environment, like putting in a playground or supermarket, said Buszkiewicz, who did his research for the study while a graduate student in the UW Department of Epidemiology.

Rather than something magical about the built environment itself influencing the weight of those individuals, Buszkiewicz said, community-level differences in obesity are more likely driven by systematic factors other than the built environment such as income inequality, which is often the determining factor of where people can afford to live and whether they can afford to move.

Whether you can afford to eat a healthy diet or to have the time to exercise, those factors probably outweigh the things were seeing in terms of the built environment effect, he said.

This study really leverages the power of big data, said Dr. David Arterburn, co-author and senior investigator at Kaiser Permanente Washington Health Research Institute. Our use of anonymized health care records allows us to answer important questions about environmental contributions to obesity that would have been impossible in the past.SDOT Photos/Flickr

The researchers used the Kaiser Permanente Washington records to gather body weight measurements several times over a five-year period. They also used geocodable addresses to establish neighborhood details, including property values to help establish socioeconomic status, residential unit density, population density, road intersection density, and counts of supermarkets and fast-food restaurants accessible within a short walk or drive.

This study really leverages the power of big data, said Dr. David Arterburn, co-author and senior investigator at Kaiser Permanente Washington Health Research Institute. Our use of anonymized health care records allows us to answer important questions about environmental contributions to obesity that would have been impossible in the past.

This study is part of a 12-year, jointUWandKaiser Permanente Washingtonresearch project called Moving to Health. The goal of the study, according to the UWs project website, is to provide population-based, comprehensive, rigorous evidence for policymakers, developers and consumers regarding the features of the built environment that are most strongly associated with risk of obesity and diabetes.

Our next goal is to better understand what happens when people move their primary residence from one neighborhood to another, Arterburn said. When our neighborhood characteristics change rapidly such as moving to a much more walkable residential area does that have an important effect on our body weight?

Co-authors include Jennifer Bobb, Andrea Cook, Maricela Cruz, Paula Lozano, Dori Rosenberg, Mary Kay Theis and Jane Anau at Kaiser Permanente Washington Health Research Institute; Anne Vernez Moudon, UW Urban Form Lab, College of Built Environments; Stephen Mooney, UW Department of Epidemiology; Philip Hurvitz, UW Urban Form Lab and Center for Studies in Demography and Ecology; Shilpi Gupta and Adam Drewnowski, UW Center for Public Health Nutrition and Department of Epidemiology. This research manuscript was supported by grants from the National Institutes of Health: 1 R01 DK 114196, 5 R01 DK076608, and 4 R00LM012868.

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For more information, contact Buszkiewicz at buszkiew@uw.edu and Caroline Liou Caroline.X.Liou@kp.org

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Fast food, supermarkets, other aspects of built environments don't play expected role in weight gain - UW News

The findings of a new study led by the University of Washington suggest that people don't gain or lose weight because they live near a fast-food restaurant or supermarket. It found living in a more "walkable", dense neighbourhood likely only has a small impact on weight.

The study was published earlier this month in the International Journal of Obesity. These "built-environment" amenities have been seen in past research as essential contributors to losing weight or tending toward obesity.

The idea appears obvious: If you live next to a fast-food restaurant, you'll eat there more and thus gain weight. Or, if you have a supermarket nearby, you'll shop there, eat healthier and thus lose weight. Live in a neighborhood that makes walking and biking easier and you'll get out, exercise more and burn more calories.

The new study based on anonymized medical records from more than 100,000 Kaiser Permanente Washington patients did not find that living near supermarkets or fast-food restaurants had any impact on weight. However, urban density, such as the number of houses in a given neighborhood, which is closely linked to neighborhood "walkability" appears to be the strongest element of the built environment linked to change in body weight over time.

"There's a lot of prior work that has suggested that living close to a supermarket might lead to lower weight gain or more weight loss, while living close to lots of fast-food restaurants might lead to weight gain," said James Buszkiewicz, lead author of the study and a research scientist in the UW School of Public Health.

He added, "Our analyses of the food environment and density together suggests that the more people there are in an area -- higher density -- the more supermarkets and fast-food restaurants are located there. And we found that density matters to weight gain, but not proximity to fast food or supermarkets. So, that seems to suggest that those other studies were likely observing a false signal."

The UW-led study found that people living in neighborhoods with higher residential and population density weigh less and have less obesity than people living in less-populated areas. And that didn't change over a five-year period of study.

"On the whole, when thinking about ways to curb the obesity epidemic, our study suggests there's likely no simple fix from the built environment, like putting in a playground or supermarket," said Buszkiewicz, who did his research for the study while a graduate student in the UW Department of Epidemiology.

Rather than "something magical about the built environment itself" influencing the weight of those individuals, Buszkiewicz said, community-level differences in obesity are more likely driven by systematic factors other than the built environment -- such as income inequality, which is often the determining factor of where people can afford to live and whether they can afford to move.

"Whether you can afford to eat a healthy diet or to have the time to exercise, those factors probably outweigh the things we're seeing in terms of the built environment effect," he said.

The researchers used the Kaiser Permanente Washington records to gather body weight measurements several times over a five-year period. They also used geocodable addresses to establish neighborhood details, including property values to help establish socioeconomic status, residential unit density, population density, road intersection density, and counts of supermarkets and fast-food restaurants accessible within a short walk or drive.

"This study really leverages the power of big data," said Dr. David Arterburn, co-author and senior investigator at Kaiser Permanente Washington Health Research Institute. "Our use of anonymized health care records allows us to answer important questions about environmental contributions to obesity that would have been impossible in the past."

This study is part of a 12-year, joint UW and Kaiser Permanente Washington research project called Moving to Health. The goal of the study, according to the UW's project website, is to provide population-based, comprehensive, rigorous evidence for policymakers, developers and consumers regarding the features of the built environment that are most strongly associated with the risk of obesity and diabetes.

"Our next goal is to better understand what happens when people move their primary residence from one neighborhood to another," Arterburn said.

Arterburn added, "When our neighborhood characteristics change rapidly -- such as moving to a much more walkable residential area -- does that have an important effect on our body weight?"

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Here's why weight gain or loss is not impacted by built environments - Hindustan Times

If youre looking to improve your healthy habits, theres nothing better for you than getting into the routine of having a nutritious breakfast. And according to diet experts, the best breakfast you can start your day with is something high in protein.

When you wake up in the AM, you are a fat burning machine. Your first food intake should reflect your health goals. Jay Cowin, Registered Nutritionist and Director of Formulations at ASYSTEM, told SheFinds. If you want to lose weight, you need to use your sleeping fast to your advantage. Breakfast is exactly that: break the fast! Youve been fasting all night, and in order to keep the fat burning going, you need to feed your body fuel that it wont want to store.

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Jennifer Schultz, certified outdoors athletics educator and instructor from Outforia, advises that protein is an essential component to a healthy breakfast.

She told SheFinds, Protein has been found to be a key nutrient for weight loss, as it helps to curb appetite, preventing us from overeating and keeping us full till lunchtime. It can boost metabolism, as our bodies burn more calories when metabolising proteins than carbohydrates and fats.

Eggs are pretty much the perfect food, as they are incredibly nutritious, containing little bits of almost all the nutrients you need and are a great source of protein, keeping you and your muscles powered-up all day.

Eggs contain B vitamins, vitamin D, zinc, iron and copper. A single egg can deliver about six grams of protein and just five grams of fat - which is very helpful for weight loss.

Eggs are rich in high-quality protein and they contain all the essential amino acids that can rev up your metabolism and help you lose weight, Kevin Daly, Marketing Manager Zevo Health, explained to SheFinds. They are nutritious and keep you full much longer. Eggs are easy to prepare and cheap, that's why it's easy to incorporate them into your diet.

Dr. Waqas Ahmad Buttar, family physician from Sachet Infusions, told us that the healthiest way to eat eggs is simply to scramble them.

He explained, [Scrambling retains most of its proteins, minerals, and vitamins. A few vegetables like pepper, mushrooms, zucchini, and onions can also be added for more nutrients.

The best thing about scrambled eggs is that they take less than ten minutes to prepare. You can eat them plain, or add vegetables as Dr. Buttar recommends. However, experts advise that you do not add cheese to your scrambled eggs to avoid overloading on calories and fat.

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If scrambled eggs arent for you, there are still a ton of other healthy ways to prepare eggs.

Trista Best, Registered Dietitian at Balance One Supplements, recommends cooking omelettes because you can easily add more vegetables to increase nutritional value.

She explained, "Omelettes are an easy and tasty way to get in lean protein and vegetables. Both of which will help you with your weight loss efforts. The protein from the eggs and fiber from the vegetables will help keep you feeling full for longer periods of time which will offset your hunger and overeating throughout the day.

Best recommends adding spinach to omelettes because it is rich in antioxidants and anti-inflammatory compounds. If youre looking for a new recipe to cook healthy omelettes, try out some of these recipes.

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Want A Faster Metabolism? This Is The High-Protein Breakfast You Should Be Having Every Morning - SheFinds

Trendy diets and exercise fads that promise weight loss and better health come and go. But intermittent fasting, or the practice of restricting eating to specific times of the day or week rather than cutting calories, has been around for ages. What gives it such staying power? And is it worth a try? Lets take a closer look at intermittent fastings benefitsand a few of its disadvantages, too.

Benefits and Risks of Intermittent Fasting

Frequently Asked Questions

Is there an adjustment period when starting out with intermittent fasting?

Its definitely normal to go through an adjustment period: Headaches and hunger pangs can occur, but usually even out after a few days. One way to help temper them? Water! Dont forget to drink just because you arent eating as frequently. And stock up on fiber: When you focus on consuming nutritious, healthy, fiber-filled foods during your eating windows, youll feel fuller and less famished during your fast.

How do I handle being around food when Im fasting?

Were not going to lie: It can be hard to be around people who are eating when youre fasting. But that doesnt mean it has to be torture. If you have a breakfast meeting, opt for an unsweetened/milk-free tea or coffee, which are allowed while youre fasting. Another option: Replace food-related events (like brunch dates) with activities like a walk in the park.

Will coffee break my fast?

No, coffee wont break your fast if you take it without milk or sugar. (Its the extras with coffee that have the calorieson its own, black coffee has two calories per cup.) Herbal tea is another option if you're craving some taste without any calories.

Can children practice intermittent fasting?

No, children shouldnt practice intermittent fasting. Experts caution against kids fasting because its important for them to learn to listen to their hunger cues while growing. If youre worried about your childs weight, talk to their pediatrician to explore other options for improving their habits and increasing physical activity.

With everyone from Hollywood celebrities to Instagram influencers talking about intermittent fasting, it can feel like youre the only one whos not doing it. But what is it exactly?

Intermittent fasting is a way of eating that alternates between periods of eating and periods of fasting. It doesnt prescribe which foods to eat or give up, but rather when to eat and when to let your bodys digestive system rest. This way of eating is actually nothing new. Our prehistoric ancestors did it naturally when hunting and gathering food. IF has also long been part of religious traditions and medical treatments. The ancient Greeks and Romans believed it allowed the body time to heal itself, and today, surveys suggest intermittent fasting is more popular than gluten-free regimens or traditional calorie-restricting weight loss plans.

There are several different types of intermittent fasting, but these are the three most popular types:

Time-Restricted or 16:8 This plan calls for structuring your day around an 8-hour eating window and a 16-hour fasting period. This means, for instance, that you stop eating at, say, 7pm and start again at 11am the next day. You can also start with a 12 or 14-hour fasting period and stretch it as you adjust.

Modified-Calorie or 5:2 This plan calls for following your normal eating routine (breakfast, lunch, and dinner, or two meals and a few snacks) for five days out of the week and then fasting for two days, which can be consecutive or spaced out. On fasting days, women can eat up to 500 calories (for men, 600).

Alternate-Day Fasting (ADF) Here, you alternate one day of your regular caloric intake followed by a day in which calories are restricted to less than 500 calories for women and 600 for men. Keep in mind that all fasting plans allow for water, unsweetened/milk-free tea, and coffee to be consumed during the fasting windows.

Get the Basics (and So Much More) About Intermittent Fasting

Given the buzz about the health benefits of intermittent fasting, its no wonder everyone wants to know what it can do for them. While experts say there is no one-size-fits-all guarantee for how changes to diet and lifestyle might affect you versus your neighbor, in general, these are some of the intermittent fasting benefits you might experience:

One of the main appeals of trendy eating plans is the promise of dropping pounds, and intermittent fasting is no different. But unlike traditional diets, with IF there are no forbidden foods or strict calorie counting. Instead, intermittent fasting helps you lose weight simply by compressing the times of the day when you consume food and allowing for a substantial resting period (or fast) in between.

When you eat all day long, your body has a continuous stream of new glucose in the blood that it can use for energy (and any surplus gets stored for later use). When you stop eating for an extended period of time (during your fast), your body still needs energy so it finally gets a chance to burn those stored carbs and, when that gets used up, it turns to burning stored fat. The result: Increased fat loss.

Its a natural fact: cell turnover slows down as we age. It can take longer for wounds to heal and unwanted cellular proteins can build up, which can play a role in neurodegenerative diseases such as Alzheimers and Parkinsons.

However, studies show that fasting kickstarts the biological process called autophagy, or the breakdown and purging of damaged cells and cellular material in your body. The length of fasting necessary to trigger autophagy varies person to person because of differences in metabolism and lifestyle. For some people, autophagy can start by about eight hours into a fast; for others, it can take closer to 16 or 18 hours. Either way, the resultswhich may include better muscle performance, an increase in energy, and healthier skin and hairhave made many people believers in intermittent fasting.

Every time you eat, the hormone insulin is released by the pancreas, the organ that produces digestive enzymes and hormones. It matches up with the sugar in the foods you just ate to help deliver glucose to your cells for fuel. But when you eat 12 or more hours a day (i.e. from breakfast at 7 am until dinner at 7 pm, or even later), your body maintains a high level of insulin in the bloodstream, which can lead to insulin resistance. And you dont want that because when your body stops responding to insulin, your blood sugar level rises, which can increase your risk of developing diabetes. Fasting, however, can help improve your insulin sensitivity by decreasing the amount of insulin circulating in your blood, which helps your metabolism function more effectively.

Ask around and you will hear people who practice intermittent fasting rave about how much they get done in the morning. That may be because some research has found a correlation between fasting and improved cognitive function, learning, memory, and alertness. How it works: Fasting stimulates the production of a protein in nerve cells called brain-derived neurotrophic factor, or BDNF, which increases the resistance of neurons in your brain to degeneration and dysfunction. (Translation: Fasting protects health brain cells by reducing oxidative stress and improving their resistance to stress.)

While intermittent fasting can help you feel great and improve your health, the approach is a bit extreme, depending on which version of the plan you are following. Most people learn to tolerate it and even eventually thrive on it, but its not for everyone. Here are some of the ways intermittent fasting may be a disadvantage.

Restricting when you can eat instead of simply eating when youre hungry can set up a prickly relationship with food, especially if you have struggled with an eating disorder. If youve struggled with restricting food in the past, it may be best to skip intermittent fasting and focus on listening to your body cues regarding hunger and satiety. As with most dietary changes, its always good to consult a medical professional first to get the greenlight.

Some people can handle time-controlled eating and are able to alternate between enjoying food and restricting food with no problem. Their bodies become accustomed to filling up during compressed eating windows, and they may actually experience a decline in hunger. For others, however, the floodgates open the moment they take that first bite during their windowespecially if its later in the dayand they have a hard time governing their calorie intake. If you find youre overeating or bingeing during your eating periods, IF may not be the best fit for you.

The truth is, work commitments and real life dont always cooperate with intermittent fastingand that can make it hard to sustain. If you have a family, prepping meals for others during your fasting window can be torture. Plus its not always possible to say no to breakfast or dinner meetings that fall outside of your self-imposed eating window. Traveling for business and vacations can also upend your eating plan by disrupting your natural circadian rhythms, leaving you famished at unexpected times.

Could fasting actually cause your metabolism to slow down? Studies show that restricting too long or not consuming sufficient calories might actually coax your body into defending its energy stores. The result? More intense hunger pangs and fewer calories burned, along with a feeling of sluggishness from not enough fuel being added to your internal furnace.

Some fasters report digestive challenges such as constipation from taking in less food. Dehydration is another risk because a reduced level of insulin in your body may trigger the kidneys to release extra water. Plus, it can be easy to forget to hydrate while youre steering clear of food.

Bottom line? Intermittent fasting can be an effective tool for improving your health and losing weight. But its essential to consider all the benefits and disadvantages of intermittent fasting before giving it a go. If youre not sure its for you or dont know where to start, chat with your healthcare provider about which eating plan might suit you best and what red flags to watch out for as you get started.

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Intermittent Fasting Benefits and Risks - HealthCentral.com

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