Search Weight Loss Topics:

Page 33«..1020..32333435..4050..»

Home » Lose Weight Fast » Page 33

Adele swears by the Sirtfood diet. Image Credit: various

Whats it like to not feel tired anymore? Not feel bound within your own body? Not feel like the person in the mirror is a pale reflection of who you are. Like not everything is out of control. Like its not you who are out of control? The thing about a body is, certain issues notwithstanding, what you eat, how you eat and so the impact these foods have on you is largely in your hands.

As coronavirus shade still lumbers over the world and self-isolation becomes the new normal, a trend has emerged the rise of the corona-pound i.e. gained either from a lack of activity or purpose, emotional consumption or simply, boredom. And so you have it: the bad news.

The good news? Theres so much you can do about it.

To help your diet plans go the long way, we checked in with a few dietitians, nutritionists and other experts to break down some of the food plans tried and tested by celebrities: the Sirtfood Diet and Mayr Method and the well-known, if misunderstood - Keto Diet. We also asked them about optimal diets and finally, what are the signs that you need to get off THAT food plan now!

Sirtfood Diet

Hello singer Adele has always made heads turn with her smile and the sound of her voice, but this year theres been another reason for the goggling. She lost about 22kg on the Sirtfood diet. Which allows the dieter to drink grape beverages and eat chocolate. Interested yet?

What is it?

British celebrity nutritionists Aidan Goggins and Glen Matten created the diet based on a group of proteins called sirtuins (SIRTs) that regulate functions such as metabolism and inflammation in the body. We call these proteins Sirtuins (SIRTs). These proteins have shown to regulate bodily functions including metabolism/ inflammation and increase lifespan. says Belinda Dao, Clinical Dietician at American Hospital Dubai.

By eating foods or plants that increase the levels of protein in your body, you can activate what the inventors call the skinny gene. When SIRTs are consumed in higher amounts, they help aid in burning fat, explains Dao.

How does it work?

Dao explains that the diet is a 2-phase plan that restricts a follower to certain proteins.

Phase 1 is a 1,000 kcal count consisting of 1 meal while the remainder of calories comes from green juices off the SIRT list. This phase lasts a week.

Phase 2 consists of 3 meals and 1 green juice per day; however no calorie restrictions are applied for Phase 2 as long as you stick to the SIRTs list.

A typical day's menu

Breakfast: Soy yogurt with mixed berries, chopped walnuts and dark chocolate Lunch: Wholemeal pitta stuffed with turkey, cheese or hummus Dinner: Stir-fried prawns with kale and buckwheat noodles.There is a meat/fish option and a vegetarian/vegan option for every day.

Any cons?

Dao says: I will say the Sirtfood diet plan can be a fun way to diet for a chocolate lover or someone looking to drop fast weight; however this weight is mostly water weight and not necessarily the fat you were hoping to lose. Also considering, while following a low calorie diet it is quite expected to drop some weight on such a harsh restricted diet plan consisting mostly of leafy green juices and little to no protein. However this is not the ideal way to losing weight and keeping it off, nor is it substantially convenient for long-term use.

Farah Hillou, Integrative and Functional Nutritionist at The Chiron Clinic, adds: Although the Sirtfood diet is high in nutrient-dense, antioxidant-rich and anti-inflammatory foods, there is lack of scientific evidence to support its effects on SIRT genes.

Conclusion: Good for short-term gains

Mayr Method

This Australian weight-loss plan was tried by Rebel Wilson in January, in a bid to kick off what she called her Year of Health. The Pitch Perfect actress who was known for her voluptuous figure has lost more than 18kg since then.

What is it?

This plan has been around for decades. It was developed by Franz Xaver Mayr in Austria a hundred years ago and focuses on gut health.

How does it work?

The five principles of the Mayr Method include resting the digestive system by eating less; focusing on smaller portions and avoiding sugar and caffeine; promoting mindful, slow eating (chewing food at least 40 times); eating alkaline foods/drinks; and focusing on the gut rhythm- ultimately seeing the gut as the gateway to health, explains Hillou.

Dao adds: Cutting out processed foods alone helps in taking a load off of your body from working to excrete those added toxins to your body as well.

Alongside, eating smaller bites, as well as chewing for longer helps digestion by giving it less work to do. Your digestion slows down during the day, consequently why eating a light dinner can be a game changer.

Belinda Dao

Chewing slowly as well as eating with no distractions also helps us practice reducing food consumption speed and instead gives us time to savor our foods with a relaxed mindful eating approach.

The Mayr Method also emphasizes on refraining from any fluid intake while eating because it dilutes digestive enzymes however numerous studies have showed the positive impact of drinking water during meals to prevent overeating, she adds.

Any cons?

Dao says: This diet does have quite a few other cons to it as it claims to be an alkaline diet however your body already aids in regulating our pH levels all on its own. The necessity of eating only alkaline foods is quite exaggerated. Other restrictions such as cutting out raw foods after 4 pm and the elimination of snacks between meals doesnt give or take in helping weight loss occur. Snacking actually helps in keeping your metabolism burning throughout the day as long as those snacks fall under a healthy snack choice.

This type of diet plan may also be difficult to follow through with if you are an individual who cannot completely remove dairy and gluten from your daily life. With such restrictions you need to also make sure youre getting enough B12, Iron, Calcium, and Vitamin D.

Conclusion: Works, but many restrictions

A typical day's menu

Breakfast: Ground oats with rice milk or Organic eggsLunch: smoked salmon with spinachDinner: Chickpeas and buckwheat flour bread

Keto

One of the (now) mainstream diets is the ketogenic diet, which cuts down on carbohydrates, includes proteins and adds fats to the mix. The aim is for the body convert fat to ketone bodies to use as a source for fuel, explains Hillou.

The ketogenic diet has been used successfully, and with strong research backing, in children with epilepsy. Current areas of research are investigating possible benefits for cancer, autism, chronic pain, migraines, neurodegenerative diseases (Alzheimers) and aging, she adds.

Some reported benefits to the ketogenic diet include improved insulin sensitivity, reduced triglycerides, better energy levels, less hunger, and fat loss.

How does it work?

It would not be recommended for individuals with diabetes taking insulin, or individuals with gallbladder issues that can impact fat digestion. Moreover, there is lack of evidence to suggest what are the health effects of going on a keto diet long-term. Taking into consideration that toxins are stored in fat cells, it would be wise to support detoxification in the liver to help remove these toxins as weight and fat are lost, says Hillou.

Types of Keto

Nyma Peracha, Co-Founder of Be More Keto who has been on the diet for about 4 years, goes further, classifying keto living into:

Standard 3 meals a day

Intermittent Fasting Keto: where a person has a window in which to eat keto-approved meals and spends the rest of the day fasting.

Cyclical Keto: where for about 5 days one is on strict keto and on about 2 they increase carb intake.

Targeted Keto, in which the macronutrients ratio is as follows: 65-70 per cent of your daily calories come from fat, 20 per cent from protein, and 10-15 per cent from carbs.

Nyma Peracha

"I started following Keto 4 years ago. I felt like being such a fitness enthusiast and training so hard there was still something it quite right and my results seemed to be stagnant no matter what I was eating! Once I started Keto it all made sense! My fat started to fall off and my energy levels were better than ever! My skin started to glow and my hair and nails had an extra vibrant feel and look to them," says Peracha.

Any cons?

It would not be recommended for individuals with diabetes taking insulin, or individuals with gallbladder issues that can impact fat digestion. Moreover, there is lack of evidence to suggest what are the health effects of going on a keto-diet long-term. Taking into consideration that toxins are stored in fat cells, it would be wise to support detoxification in the liver to help remove these toxins as weight and fat are lost, says Hillou.

Also, when you begin, while your body detoxes and gets used to your no-carb plan, you may feel the effects of 'keto flu'. This is a natural reaction that may includebrain fog, headache, chills, sore throat, digestive issues, dizziness, insomnia andirritability.

Conclusion: Done right, it works for some.

A typical day's menu

Breakfast: Scrambled eggsLunch: Beef salad or grilled chicken and vegetablesDinner: Fish or shrimp grilled and vegetables

What then is an optimal diet plan?

For one thing, agree the experts, it should take into account your lifestyles and medical history. It is important to work with a dietitian/nutritionist who personalizes recommendations according to each individuals needs. A successful approach involves one that is tailored to the persons genetics, health status, lifestyle, exposures and health goals, says Hilou.

Key questions when starting on a plan:

Why am I starting this weight loss journey and what do I want to benefit from it?

How committed can I actually be?

Is the diet plan I have chosen one I can see becoming a long term lifestyle?

What are all the things that can slow me down, demotivate me, or stand in my way?

What underlying causes have possibly gotten me to this point, and how can I train myself to fix it?

How do you know a diet isnt working for you?

Sakina Mustansir, Dietician at Prime Hospital, says: It is important to remember that it takes at least a week to three for the body to adjust to the new food schedule and also There are going to be some days when your body requires more energy, your hunger is increased, you feel fatigued and bloated.

Sakina Mustansir

"But these could depend on many factors, from the intensity of your workout to the level of hydration or even your emotional and mental well-being. Over and above these A diet plan is not right for you when:

1. You are tired and fatigued throughout the day and its not restricted to initial days or certain days.

2. You feel you are always hungry and starving yourself even after the first week.

3. You feel lack of concentration, frustration and anger frequently.

4. Headaches that don't seem to stop even after 5-7 days on the plan.

5. You are not losing weight, which is the ultimate goal of most diet plans.

6. Increasing hair fall which is a sign you are not getting enough nutrients.

Go here to read the rest:
UAE: How to finally lose the weight for good - Gulf News

Runners do weird things. They like discussing anything running related with people who don't know anything about running, for example. They also tend to chat about their bodily functions very openly, which is okay I guess, but maybe not at work. If you would like to be a runner but don't want to be an oddball, follow the rules of running, listed below.

Are you a runner? Nice! Do you run often? Even better! Do you like discussing what are the best running shoes and which one is the best running watch on the market today with your colleagues? Err...fine I guess? Do you like picking dead skin off the soles of your feet around other people? Now, that is just plain wrong.

Runners come in many shapes and sizes and truth to be told, there are more and more runners on the streets, for better or worse. Running has a range of health benefits many of which are listed in this article about why should you try running and it can positively impact your mood too, so it's understandable why many people are keen on trying out this sport.

On the other hand, once people realise how great running is, they tend to go a bit crazy about it and advertise their efforts to everyone as well as shoehorning the subject of running into every possible conversation they might have. Not to mention a few (many?) other behaviours runners take on that others might find bothersome, to put it mildly.

If you like running but don't want to be a social cast out, try to avoid doing the following ten things...

Garmin Forerunner 245 GPS Running Watch | Buy it at Garmin for 249.90The Garmin Forerunner 245 Music is the ultimate smartphone-free GPS running watch for the price conscious runner. The GPS + GLONASS + GALILEO positioning system is quick and accurate, tracking your movement outdoors with high precision. The battery can last up to seven days in smartwatch mode and six hours in GPS mode with music, meaning that you won't have to charge it more than three times in two weeks.View Deal

Today's best Garmin Forerunner 245 deals

Garmin Forerunner 245, GPS...

Garmin Forerunner 245 - Smart...

New PB? Others might not be too interested.

(Image credit: Garmin)

Running is great and if you are one of the few people who find running less of chore and more of a joyful, recreational activity, consider yourself lucky. You might even go for a jog every day, before or after work, just to help your metabolism or reduce stress in your body and that is admirable.

What is not great is telling everyone you went for a run/will go for a run later. Or walking up to people at work and telling them how your feet felt this morning. Or that your socks got wet or that you've seen a weird pigeon during your run.

You can of course mention to people the peculiarities that happened to you (e.g. weird pigeon encounter), but try not to attach the 'run' bit to everything. You can just say, "I saw a pigeon this morning, it was weird", no need to add "...while I was doing my morning 5K with a pace of 5:03 per km using my Asics Gel Nimbus 22, which I like more than the 21 because the cushioning is better under the heels..." Super easy.

Fitbit Ionic Fitness Smartwatch | Sale Price 185 | Was 249.99 | You save 64.99 at Amazon UKThe Ionic is much like the Versa, but with a bigger screen and it comes with integrated GPS too. The Fitbit Ionic is also water rated to 5 ATM, supports contactless payments and can store music on the watch itself. As such, the Fitbit Ionic is the best Fitbit for more serious outdoor exercisers.View Deal

Today's best Fitbit Ionic deals

Fitbit Ionic GPS Smart Watch,...

Talking to other members of your running group about running: cool. Anyone else: not cool

(Image credit: Adidas)

Someone might ask you, "Have you seen Parasite? Such a great movie, right!?", to which you can answer, "yes I have and I agree", but not "I haven't because I was doing my Sunday long run then I pooped, stretched, showered and was browsing running shoes online and read reviews about the new Garmin, you know, the Forerunner 945, ..."

You have to accept the fact that other people around you might not be as obsessed with running as you are. Just because you run often, that doesn't make running a character trait, just like "I like to travel and also I am a HUGE foodie" doesn't make you sound interesting on Tinder.

If someone asks you about running, feel free to chat about it. Otherwise, try to talk about running to people who are also interested in running.

(Image credit: Getty)

A lot of office workers like to do physical activities during their lunch break, let it be a full body HIIT workout or just a midday jog. They also get really sweaty, which is completely understandable since they get their heart rate up and put their bodies through its paces.

What is not cool is going back to your desk or respective workstation still sweaty, smelly, wearing your workout tights and tops, devouring whatever stuff you brought for lunch, at your table. That just makes other people uncomfortable around you who are just trying to browse their Facebook feeds in peace.

If your workplace haven't got showering facilities and there is no way you can clean yourself, even with just a flannel and some soap in the disabled toilet, then try to refrain yourself from doing anything physical that'll make you sweat. You can run back home after work or have a shower in the gym. Keeping yourself clean is equally as important as exercising regularly.

SIXPAD Electric Muscle Stimulation Training Gear | Prices from 175 at AmazonSIXPAD training gear won't replace hard work but it can make it more effective. These cordless pads can effectively enhance muscle stimulation and can "help users achieve a 8% improvement in abdominal muscle size after 4 weeks alongside a balanced diet and exercise" or so does SIXPAD claim. A great alternative to midday runs, using the SIXPAD won't make you sweat but will still provide some degree of muscle stimulation.View Deal

Often run at 3 am? As long as you keep it yourself.

(Image credit: CEP)

For whatever reason, runners do a lot of weird things, like discussing and being (too) open about their bodily functions or perhaps tending to their bare feet/picking their toenails in the middle of the living room. The issue is not that runners are more in sync with their bodies that's great, actually but that they assume everyone else is in tune with it, too.

Healthy nails are important, but just like everyone else, you should look after them in your private time, not during a family meal. Also, having a regular bowel movement is also admirable, but it's also not a subject other people like to discuss often. Try to find a balance between regular maintenance of your body and not doing it around people. It's easier than you think.

Keep to one side of the pavement

(Image credit: CEP)

I know, everyone should give way as you approach them on the street and you can also just run right in the middle of the pavement since there is no way anyone could possibly be faster than you, right?

The sad truth is, this is not how the world works. Self-entitlement is the poison of our society and if everyone would be just a little bit more humble, we would be living in a much better world. And as much as you can't control what other people do, you can still have control over your own action, regardless.

So, next time you go for a run, have a look around before you overtake people. Make sure you keep to one side of the pavement. If you run as part of a running group, try to arrange yourself in pairs or even in a single file if otherwise you'd block the footpath. Be sensible and aware of your surroundings.

AfterShokz Aeropex Open-Ear Wireless Waterproof Bone Conduction Headphones | Buy it for 149.95 at AmazonProbably the best type of audio listening device for runners, bone conducting headphones go around your ears, enabling you to be more spacially aware. The AfterShokz Aeropex's sound quality is amazing, weighs only 26 grams, is IP67 water rated and has a battery life up to eight hours. Perfect for runners, cyclists and even for work when you can't isolate yourself from your surroundings but still want to listen to some sweet tunes.View Deal

When it's dark, wear a headtorch

(Image credit: Spartan Race)

It is tempting. Running on the road in your black running tights and top, five in the morning. No one's around, there is no way you'll get hit by anything. You pop those noise cancelling headphones on and off you go!

What you don't take into account is that others might think exactly the same as you. Cyclists might go to work without any lights on. Electric cars don't make much noise and would be hard to hear them approach, even without earphones on. Other runners might venture out into the dark wearing zero reflective apparel.

One way to avoid any unnecessary accidents is to comply to the traffic rules. Don't run where you are not supposed to run. Stop at red lights. Don't assume cars and cyclist can see you just because you can see yourself looking down on your legs. If they notice you too late, you will be the one who'll get hurt the most.

PETZL Actik Core Headlamp | Sale price 37.49 | Was 52.27 | You save 15.08 (29%) at AmazonThe rechargeable Actic Core headlamp offers 450 lumens of power, which, along with its multi-beam design, makes it ideal for many outdoor activities, including running, hiking and backpacking. Red lighting preserves night vision and prevents members of a group from blinding each other always a good thing! Even the headband is reflective to provide even more night visibility. This headlamp comes with the CORE rechargeable battery and is also compatible with three AAA/LR03 batteries (not included), thanks to the HYBRID CONCEPT design.View Deal

Strava is a great place to discuss sporting activities

(Image credit: Strava)

Found a great the Polar Vantage V review or Coros Pace 2 online? Brill. Better share it with everyone on social, sure they will enjoy it as much as you do. And all the memes about running too, that will make non-runners laugh. Maybe this listicle about ten things you shouldn't do as a runner, that'll make you super popular online.

Let's face it: spamming other people's social feed is not cool and just because you enjoy reading articles about running and running gear, that doesn't mean everyone else will enjoy it, too. The worst sin probably is sharing every single one of your running workout on Facebook and Twitter.

You'd be happy to hear, there are places online where people won't mind seeing your every run, on the contrary. Social networks like Strava are a great place to track and share runs, cycling activities and more. there, people love poring over others' physical activities and don't mind discussing anything related to these sports. Keep FB for baby photos and Minion memes only.

Today's best running shoe deals

Nike ZoomX Vaporfly NEXT%...

ASICS Women's GEL-Nimbus 21...

adidas Women's Ultraboost 19,...

Nike Zoom Pegasus Turbo 2...

Mizuno Women's Wave Skyrise...

ASICS Women's MetaRide...

On Running Mens Cloudswift...

Great looks; not in the office though

(Image credit: Fitbit)

You just bought a pair of the best compression tights and you want the world to see it. Especially your colleagues. They will also love your tight fitting running top and your running shoes. Maybe, somehow, you can even wear that cool neck tube you bought on Wiggle, too.

Wearing the appropriate running apparel can help you in many ways: it can oxygenate your muscles and also keep them warm, wick away sweat and so on. You can, however, only enjoy these benefits by running in them, not sitting in the office. Running clothing is not the correct attire in most work environments and will make your colleagues cringe for sure. Keep the tights in your gym bag and wear on your runs, please.

Some like it indoors, some not

(Image credit: Getty Images)

It's a great feeling when you have people asking you about stuff like how to train for a half marathon or what is the best supplement for runners (I'd say protein powder should be on the top of that list). Once you established yourself as an authority in running considering you are approachable in general people will ask you questions.

What is not cool to give people unsolicited advice about running (or on any subject for that matter). Mary, who clearly jogs to lose weight fast, is probably not interested in improving her 5K time. Paul, who is going through a divorce and wants to get away from it all, will not want his form and foot placing to be analysed either.

The greatest thing about running is that it can be different for everyone. Some might run to improve their cardiovascular health, others to lose weight. Many people run competitively but even they can target different distances and principles and therefore have completely different goals. A person competing in 5K road races will train differently than an ultra-marathon trail runner. Not to mention track sprinters.

Find the joy of running

(Image credit: Brooks Running)

Although we might be running for different reasons but one thing is for sure: we all love running. It is a great sport and has more benefits than drawbacks (if it has any at all). Whether you prefer indoor runs using Zwift or outdoor runs on the road, make sure you stay present and enjoy the activity when you do it.

Read the rest here:
Rules of running: you SHOULDN'T do these 10 things on the road or elsewhere - T3

Burning fat is the key to slimming down, getting healthy and achieving fitness goals. Its important not only to ensure that our bodies carry less fat externally, but also to minimise the visceral fat. This is the fat that builds up around key organs in the body, such as the heart, and can cause life-threatening conditions.

For many people, burning of fat is a challenge. It takes time, commitment, and discipline. But there are a number of things you can do to burn fat faster and stay healthy and safe. Its important not to crash diet or

1. Take up strength training

Strength training builds lean muscle mass quicker than any other kind of exercise. This is because it requires your muscles to contract against varying degrees of resistance, which builds up their strength. Strength training usually consists of weightlifting on a regular basis to increase the strength of muscles over time.

This kind of exercise has myriad health benefits and is particularly effective in burning fat. One study shows that strength training combined with aerobic exercise over a three-month training period reduces body fat much faster than just aerobic exercise.

You dont have to immediately lift weights to get benefits from resistance training. There are various pieces of gym equipment that also work to build lean muscle, or you can do bodyweight exercises.

2. Eat a diet rich in protein

Diets with more protein in them make it easier to burn fat. This is partly because they help to supress the appetite. High-quality protein should be incorporated into your diet, and carbs cut right down. Studies show that this kind of diet can help to build lean muscle mass and boost your metabolism while youre losing weight.

The kinds of protein-rich foods you should include in your diet are eggs, seafood, dairy products, legumes and lean meat. Stay away from too much red meat as this can adversely affect your cholesterol levels. Instead get more protein from supplements or from vegetables and dairy.

3. Get enough sleep on a regular basis

If youre not sleeping consistently well, this can impede weight loss. There are various scientific studies linking weight loss and sleep patterns. One that monitored around 70,000 women found that those show sleep for five hours or less on a regular basis are far more likely to gain weight. The optimum amount of sleep is at least seven hours every night.

Poor sleep can contribute to the hormones in our body that regulate appetite, which mean people eat more and are at a higher risk of being overweight or obese. To improve your chances of getting a decent amount of sleep, cut down on caffeine and try leaving your phone or tablet in another room. Cutting down on electrical devices can help the quality and quantity of your sleep.

4. Include healthy fats into your diet

Many people still find this a sticking point as it seems counterintuitive but eating more of the right kinds of fats can help you to lose weight. This is because fats take longer to digest and therefore increase feelings of fullness.

Research shows that a Mediterranean style diet is good for curbing the appetite and helping people lose weight. This diet is rich in olive oil, oily fish and nuts, all of which help people to eat less and maintain a lower weight.

You do need to cut out trans fats, however. These are the bad fats, and demonstrably add to belly fat and waistline. Healthy fats include nuts, seeds, avocados and coconut oil. However, all fats are still high in calories so you must moderate the amount you consume even of the healthy fats.

5. Take high-quality fat burning supplements

Fat burning supplements can help to lose weight faster, but you must always make sure you consume high-quality fat burners made with natural ingredients. They should be taken as part of a healthy, balanced diet that is higher in quality protein and lower in carbs. They should also be taken by people who are exercising regularly to have the greatest impact.

Supplements should not be seen as the solution to losing weight, but as part of a consistent plan that includes exercise and a balanced diet.

6. Swap your drink choices

Drinks that contain sugar are easy to ingest without thinking. Fruit juice, squashes and carbonated drinks are generally loaded with sugar and give very little nutritional benefit. Similarly, alcohol is full of sugar and can encourage you to ditch the diet and overeat.

Limiting sugary drinks and alcoholic drinks will help to minimise body fat. Swap them for plenty of water or unsweetened tea. Studies show that there can be a weight loss benefit to drinking half a litre of water before meals, so that could be worth including in your daily routine too.

7. Do more cardio

Aerobic or cardiac exercise covers any activity that specifically targets the lungs and heart. Building in regular cardio to your daily life is one of the best ways to increase weight loss and fat burning.

As stipulated earlier, it should be combined with resistance exercises for maximum effect. Studies show that cardio can decrease belly fat and overall body fat while helping to increase muscle mass. Most research supports up to 300 minutes of moderate to vigorous cardio every week, which breaks down to between 20 and 40 minutes every day. Examples of ideal cardio activities include cycling, walking, running, and swimming.

These are just some steps can take to help you burn fat, lose weight and build lean muscle mass. All of these things will help you along your way and increase the chances of reaching your goals, and they will also improve your overall physical and mental health.

If youre just starting out on your fat burning journey, take it slowly and incorporate more steps as time goes by. This should be about incorporating good habits for life, so it pays to do so gradually and thoroughly. We should all be aiming for a long-term healthy lifestyle rather than just a quick fix.

Every minor change you make to your everyday lifestyle can really add up and benefit you overall. Above all, ensure your diet is nutritious and balanced and that you are including appropriate supplements to get everything you need to feel and look as healthy as possible.

Go here to read the rest:
Top 10 Supplement Reviews on 7 ways to burn fat as fast as possible while staying healthy - SWNS Stories

Admittedly, 'how to gain weight' is not as popular of a topic as 'how to lose belly fat', yet there are still quite a few people who struggles to increase muscle mass, regardless how much they eat. Not being able to put on weight can be just as frustrating as trying to lose weight, but following our handy weight gain tips, you can nudge your metabolism in the right direction.

The basic concept is fairly straightforward: in order to gain weight, you need to maintain a positive energy balance by supplying your body with more calories than you expend. The actual process can be a bit more difficult than this and involves close monitoring of food intake and tracking workouts too.

Here we'll try to share some tips that might help you get out of the weight gain rut. Some of them will be related to nutrition of course but if you would like to gain weight the right way and also build muscle in the process, you will have to pay close attention on your workout regime too.

IMPORTANT: If you are underweight, have any underlying medical conditions or eating disorders, please consult your doctor first before you apply any changes to your diet. The below tips are more suited for people with fast metabolism who are otherwise healthy and by no means to be taken as medical advice.

The main reason why many people fail to gain weight is the lack of perseverance. Mark Twain once said: "Giving up smoking is the easiest thing in the world. I know because I've done it thousands of times." Most people who struggle with gaining weight have started the process numerous times but never sticked with any diet and/or workout plan for long enough for it to show results.

Another reason might be not knowing just how many calories certain food items contain and not eating enough despite 'eating loads' of food. It is worth tracking your food intake, especially at the beginning, using free apps like MyFitnessPal until you learn roughly how many calories and what macronutrient are in certain food items.

Thirdly, you must keep in mind that a calorie is not always equal to a calorie. One calorie from a broccoli will fuel your body differently than one calorie from fries. Carbohydrates in general take less effort for the body to break down and even the temperature of the food you eat can determine how easily your body can digest it (cold, fibrous food takes more energy to digest).

Ember Biltong Original Flavour Beef Jerky (10x28g) | Buy it for 19.99 at Amazon[Per pack] Protein: 16 grams | Fat: 1.3 grams | Sugar: 0.2 gramsThe Ember Biltong has virtually no sugar and uses the "best British and Irish beef". Ember claims they "carefully select joints of topside beef ethically sourced from traditional hard-working farms." The Ember Biltong is air dried, which is a slower process and involves less sodium, making this lightly seasoned beef-snack all the more healthier.View Deal

(Image credit: Gousto)

Let's say your basal metabolic rate is 1,900 calories: that's the amount of calories your body burns in order to sustain itself. If you move a single muscle a day you will burn more than this amount. Walking to work can burn plenty of calories, not to mention all the other small activities you might do throughout the day.

Let's say you need 3,000 calories a day to put on weight. sounds like a lot, right? One way to tackle this increased calorie intake is to increase food intake frequency and eat 5-6 smaller meals a day as opposed to having three 1,000-calorie meals.

If you are planning on eating five meals a day, meal prep can also come in handy. Ideally, you want to eat food that you cooked/prepared yourself but we admit that might be a bit too much effort for some. Regardless, you should still plan ahead and at least roughly assemble the food you are planning on eating throughout the day tomorrow.

In case you are concerned about putting on loads of fat in the process, a 2017 study found that " an increase in the eating frequency can also be correlated with an increased prevalence of normal BMI individuals provided adequate physical exercise", meaning that eating more frequently could help maintain a normal BMI level.

Fitbit Aria Air Smart Scale | But it for 49.99 at AmazonIt might not be the most advanced smart scale on the planet but the Fitbit Aria Air is worth a look for one reason: it's a Fitbit product, meaning it feeds information into the fitbit ecosystem and especially in light of the release of the new Fitbit Sense, the more body metrics you can feed into the Fitbit App, the more accurately you can monitor your wellbeing. Not to mention the Aria Air is not particularly expensive either.View Deal

Today's best Fitbit Aria Air deals

Fitbit Aria Air Smart Scale

(Image credit: Getty Images)

Carbohydrates are important for muscle building but the other two macronutrients, namely protein and fat, are equally as important when it comes to gaining weight. Fatty food will make you feel sated for longer and food with higher fat content tend to taste better too.

Fatty foods you should include in your diet are oily fish, such as salmon and mackerel, nuts (e.g. Brazil nuts), avocado, butter, heavy/double cream, dark chocolate, olive oil and eggs. Most of these are also high in protein so by eating them, you will be killing two birds with one stone.

Talking about protein: protein is essential for muscle building and recovery and you will need to eat more than you'd think to aid weight gain. According to the International Society of Sports Nutrition, "for building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals".

The paper goes on saying that "higher protein intakes (2.3-3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods", meaning you will have to up your protein intake once you started increasing muscle mass.

It is advised to have at least 20-30 grams of protein with each meal if the plan is to eat five times a day. Protein should be supplied from a variety of sources including green leafy vegetables, fish, lean meat, eggs etc.

Alternatively, you can also consider supplementing protein and have the best protein powder shakes and the best protein bars / best jerky as snacks throughout the day.

(Image credit: Casio)

One of the main reasons why you might not be gaining weight and particularly muscle mass is the lack of resistance training. If you are after muscle growth, you need to stimulate that muscle growth by training the muscles often. How often?

A 2016 systematic review and meta-analysis concludes that "the findings indicate a graded dose-response relationship whereby increases in resistance training volume produce greater gains in muscle hypertrophy", meaning, quite simply, that the more you work out, the muscular you will get.

This might sound self-explanatory to some but also contradictory to basic bodybuilding principles, namely that resting is almost as important tas the training itself. Just to reiterate, resting is important but resting muscles doesn't necessarily mean not training at all.

Finding a balance between training as often as possible without injuring yourself is paramount. The type of resistance training is up to you but don't fall into the trap of only tracking calories. Even the best running watches and best heart rate monitors can't track muscle activation and by tracking workouts with them, you can easily end up focusing only on burning calories.

What you want to do is the complete opposite: maxing out of workouts that increase strength but don't burn calories. Sure, you should still do some cardio: it's great for heart health and to maintain/improve the cardiovascular system, but try limiting the duration of cardio and let the bulk of your workout be anaerobic movements.

Check out our how to build muscle guide to find out more.

(Image credit: Huel)

As well as having the occasional protein shake, if your plan is to bulk up a bit and build functional muscle mass, there are other two supplements you might want to consider taking: mass gainer and creatine.

The best mass gainers have loads of calories in them, yet they come in an easy-to-consume powder form so it's easier to stomach one or two servings a day. Better still, weight gainers are most usually low on fat and sugars, compared to the amount of calories they contain.

Creatine, on the other hand, is the bodybuilding industry's best kept secret. According to Healthline, "studies show that [creatine] can increase muscle mass, strength and exercise performance." In another 12-week study quoted by Healthline in the same article, "in weightlifters, creatine increased muscle fiber growth 23 times more than training alone. The increase in total body mass also doubled alongside one-rep max for bench press, a common strength exercise."

Creatine is also cheap and you won't need to take industrial amounts either for it to be effective. 3-5 grams creatine monohydrate a day is enough for most adults.

Today's best gym & fitness deals - stock checked every 30 minutes

Yoga Mad Hi Density Foam Yoga...

DUQA 5D Diamond Drawing DIY...

Marcy Recumbent Exercise Bike...

Exerpeutic Folding Magnetic...

2-24 Kg SelectTech Dumbbells...

Yogamatters Sticky Yoga Mat...

York Fitness 20 kg Cast Iron...

Kask Mojito Sport Road Helmet...

Grenade Carb killa High...

See original here:
How to gain weight and increase muscle mass: pack on weight easier following our mass gaining tips - T3

People who follow the carnivore diet eat only meat and other animal-based foods.

This article reviews the foods that are allowed in the carnivore diet and explains how to follow the diet, including a 5-day sample menu.

It also reviews the risks and drawbacks of the diet and asks whether or not it has any benefits.

The carnivore diet consists almost exclusively of animal-based foods, such as meat, fish, eggs, and low lactose dairy. A person following the diet may also use honey, salt, pepper, and zero-carb seasonings.

Other foods such as fruits and vegetables, grains, high lactose dairy, sugars, and plant-based oils are completely excluded from the carnivore diet.

Similar meat-heavy diets, such as ketogenic and Paleolithic diets, limit carbohydrates but do not exclude them altogether.

Dietitians often refer to such diets as low carb, high fat (LCHF) diets, whereas they would categorize the carnivore diet as an animal-sourced foods (ASF) diet.

The carnivore diet is based on the controversial theory that human ancestors long ago ate diets rich in meat. It assumes that human bodies function best when fueled by high levels of protein and fat.

One high profile advocate of the carnivore diet is Shawn Baker, a former orthopedic surgeon.

On his website, he shares some success stories of followers of the carnivore diet. They claim that the diet has benefits such as weight loss, better health, and pain reduction.

However, there is no scientific evidence to back up any of these claims.

In 2017, the New Mexico Medical Board revoked Bakers medical license, citing concerns about his competency.

Advocates of the carnivore diet claim that it has numerous health benefits and helps optimize the bodys natural functions.

Its proponents claim that it can improve:

Many people who decide to try the carnivore diet want to lose weight.

According to an article in the European Journal of Nutrition, low carb diets work on the principle that reduced blood sugar levels cause the body to enter a state of ketosis, or fat burning. This is thought to lead to weight loss.

However, it may be that the carnivore diet works for weight loss in the same way that many other diets do by excluding certain unhealthful foods.

Because the carnivore diet excludes carbs, followers should not eat unhealthful foods such as cakes, pastries, fries, or cookies.

Any healthful eating plan will advise against eating calorie dense foods such as these, which have very little nutritional value.

Cutting them out is likely to encourage weight loss and overall health gains, regardless of whether or not a person follows an animal-based diet.

The restrictive nature of the carnivore diet leaves entire food groups out of a persons diet, thereby excluding most of the vitamins, minerals, and micronutrients they provide.

Vegetables, fruits, and grains contain fiber, which is essential for healthy digestion. Research has found that dietary fiber can also protect against colon cancer and colorectal adenoma.

According to some other research, eating red meat and processed meat is associated with an increased risk of coronary artery disease and diabetes.

A further health risk may stem from the type of meat that a person eats.

For example, some meats are high in saturated fat, which can raise cholesterol levels in the blood. Research has found that eating a lot of saturated fat over the long-term can increase a persons risk of coronary heart disease.

For people with chronic kidney disease (CKD), following a high protein diet might be especially damaging.

Studies have suggested that limiting protein intake in people with CKD can slow the progression of the condition and delay the need for dialysis therapy.

Limiting variety in the diet could also be particularly dangerous for pregnant or lactating people, whose nutritional needs are unlikely to be met by an ASF diet.

Other unpleasant side effects of ASF and LCHF diets include constipation, headaches, bad breath, and flatulence.

Followers of the carnivore diet vary in what they allow themselves to eat. The core rule of the diet is that a person can only consume foods from animal sources.

At one end of the spectrum, some people eat one type of meat only. At the other end, people include a variety of meat and certain dairy products in their diet.

The following sections will look at which foods to include and which foods to avoid.

A person following the carnivore diet might consume:

Some followers also consume salt, pepper, and other seasonings that do not contain carbs.

Honey is not allowed in a strict carnivore diet, but some proponents include it because it comes from an animal source, despite being high in glucose.

Any foods that do not come from animal sources are excluded from the carnivore diet. These include:

For people who wish to try the carnivore diet, here is a 5-day sample menu:

The carnivore diet may be popular, but it is an extremely restrictive eating regimen with no scientifically supported benefits.

It may produce fast results such as weight loss, but many people will probably find it difficult to stick to over the long-term.

Excluding entire food groups as part of the carnivore diet might lead to malnutrition.

People interested in trying a high protein diet may want to consider a Paleolithic and ketogenic diet instead.

Proponents of these diets claim that the benefits are similar to those of a purely carnivorous diet. Paleolithic and ketogenic diets also have fewer restrictions and have several potential science-backed health benefits.

Go here to see the original:
Carnivore diet: Definition, benefits, and risks - Medical News Today

Ideal weight for Indian men and women increased to 65-55kg: Here are a few tips to stay fit  |  Photo Credit: iStock Images

Hyderabad: The National Institute of Nutrition (NIN), which is located in Hyderabad, has revised the ideal weight for both men and women in the country by adding 5-5 kg. As per the new guidelines, the average weight of Indian men is 65kg, whereas, for women, the average weight has now been increased to 55 kg. The leading nutrition research body also made changes in the height of both men and women.

The NIN, which is one of the oldest research centers in India and the largest center, under the Indian Council of Medical Research (ICMR), in its 2020 report released on Monday, increased the weight of an ideal or reference Indian man to 65kg, an increase of 5 kg from 60kg in 2010, reported TOI. For women, the average weight has now gone up to 55 kg from 50kg.

The research body also increased the height for men to 5 feet 8 inches from 5 feet 6 inches a decade ago. Similarly, the height of Indian women has now been increased to 5 feet 3 inches from 5 feet in 2010. Your height and weight are the two primary parameters that impact your health and are co-related using height and weight charts.

According to the scientists at the NIN, the body mass index (BMI) of Indian people has been changed because of an increase in nutritional intake among the people. This time, the experts also included data from rural areas unlike 10 years ago where only urban areas were included in the data.

Additionally, the NIN also revised its recommended dietary allowance and estimated average requirement (EAR) recommendations for Indians. Under the new guidelines, the definition for reference adult man and woman of the country has now been changed to 19-39 years from 20-39 in 2010. Scientists also stated that the 1989 expert committee included only the weight and height of children and adolescents from well-to-do families.

The expert panel also, for the first time, recommended the intake of fibre-based energy foods. Dietary fibre, also known as roughage or bulk, is an essential nutrient thats been linked to a number of health benefits such as normalising bowel movement, improving weight loss, lowering cholesterol levels, etc. In fact, research has shown that a diet rich in fibre is linked with a lower risk of excess belly fat. A healthy diet consisting of plenty of different nutrient-dense foods along with other healthy lifestyle changes will help you avoid gaining weight and belly fat.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Read more here:
Ideal weight for Indian men and women increased to 65-55kg: Here are a few tips to stay fit - Times Now

Weight lifting, also known as resistance training, has been practised for centuries as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help counteract age-related muscle loss.

More recently its become popular among those looking to lose weight. While exercises such as running and cycling are indeed effective for reducing body fat, these activities can simultaneously decrease muscle size, leading to weaker muscles and greater perceived weight loss, as muscle is more dense than fat. But unlike endurance exercises, evidence shows resistance training not only has beneficial effects on reducing body fat, it also increases muscle size and strength.

When we exercise, our muscles need more energy than they do when resting. This energy comes from our muscles ability to break down fat and carbohydrate (stored within the muscle, liver and fat tissue) with the help of oxygen. So during exercise, we breathe faster and our heart works harder to pump more oxygen, fat, and carbohydrate to our exercising muscles.

What is less obvious, however, is that after weve finished exercising, oxygen uptake actually remains elevated in order to restore muscles to their resting state by breaking down stored fat and carbohydrates. This phenomenon is called excess post-exercise oxygen consumption (EPOC) though more commonly known as the after-burn effect. It describes how long oxygen uptake remains elevated after exercise in order to help the muscles recover.

The extent and duration of the after-burn effect is determined by the type, length, and intensity of exercise, as well as fitness level and diet. Longer-lasting exercise that uses multiple large muscles, performed to or near fatigue, results in higher and longer-lasting after-burn.

High-intensity interval training (HIIT) and high intensity resistance training are most effective at elevating both short and long-term after-burn. The reason HIIT-type exercises are thought to be more effective than steady-state endurance exercise is because of the increased fatigue associated with HIIT. This fatigue leads to more oxygen and energy required over a prolonged period to repair damaged muscle and replenish depleted energy stores. As such, resistance exercise is an effective way to lose excess fat due to the high calorie cost of the actual training session, and the after-burn effect.

Resistance training can also be effective for long-term weight control, too. This is because muscle size plays a major role in determining resting metabolic rate (RMR), which is how many calories your body requires to function at rest. Resting metabolic rate accounts for 60-75% of total energy expenditure in non-exercising people, and fat is the bodys preferred energy source at rest.

Increasing muscle size through resistance training increases RMR, thereby increasing or sustaining fat loss over time. A review of 18 studies found that resistance training was effective at increasing resting metabolic rate, whereas aerobic exercise and combined aerobic and resistance exercise were not as effective. However, its also important to control calorie intake in order to lose fat and sustain fat loss.

Resistance training exercises should engage the largest muscle groups, use whole body exercises performed standing and should involve two or more joints. All of these make the body work harder, thereby increasing the amount of muscle and therefore RMR. An effective resistance training programme should combine intensity, volume (number of exercises and sets), and progression (increasing both as you get stronger). The intensity should be high enough that you feel challenged during your workout.

The most effective way of doing this is using the repetition maximum method. For the purpose of fat loss, this should be performing between six and ten repetitions of an exercise with a resistance that results in fatigue, so that you cannot comfortably do another full repetition after the last one. Three to four sets, two or three times a week for each muscle group is recommended.

The repetition maximum method also ensures progression, because the stronger you get, the more you will need to increase resistance or load to cause fatigue by the tenth repetition. Progression can be achieved by increasing the resistance or intensity so that fatigue occurs after performing fewer repetitions, say eight or six.

Resistance training helps with excess fat loss by increasing both after-burn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest. Combining it with a healthy diet will only further increase the loss of excess body fat and may also provide other positive health benefits.

Follow this link:
Resistance training: here's why it's so effective for weight loss - The Conversation UK

Increasingly, with a conscious change coming around globally in health & fitness, there has been a paradigm shift in peoples food choices. Exercise and healthy diets as well as supplements are no longer just fads of millennials to show off in their social circles but have become the new age support system. Be it just to look good, have an attractive body or to stay fit for ones profession or become a bodybuilder or athlete or even to make a profession out of the industry, health & fitness has gained immense prominence lately. With this, sports nutrition has also garnered ample limelight as an easy and fast way of attaining ones fitness goals, be it weight loss or weight gain, bodybuilding etc. But whats still missing is the level of awareness amongst people, specially the younger lot, about the right products to be used, the quantity to be taken, what ingredients are better and which one have harmful side-effects, even how different supplements react differently with individuals.

However, for truly achieving fitness, adequate awareness is critical. Especially, with so many brands floating around the market, its hard to choose the one apt for your needs. Pigi, a new-age fitness brand, has launched with a vision to cater to the health conscious, fitness enthusiasts with proper awareness and clear knowledge about sports nutrition for all different purposes. As the company very well understands both the demands and dilemmas of the consumers, it has brought together an extensive range of health supplements that are 100% natural and authentic with precise & clear information provided on the ingredients, quantities and the brand as whole.

As Pigi endorses holistic health practices, it encourages consumers to take only the required amount of supplements after understanding their composition, utilities and health impact. The company swears by the premium quality of its wide variety of health & bodybuilding supplements including Whey Protein Powder, Mass Gainers, Glutamine, zma, amino powder and many more. The brand strongly discourages any unhealthy practices such as taking unnatural substances for faster results in bodybuilding or relying solely on supplements while otherwise starving oneself to lose weight or neglecting signs of any bad impact due to continued consumption of a particular component.

Instead, Pigi chooses to act as a responsible brand, marketing only those sports nutrition elements that are good and acceptable in the long-term. In fact, the motto that defines the core of the brand is developing a sense of heightened awareness for the consumers, particularly youth, about the different varieties of health supplements, what to consume when and in what quantity and for what purpose as well as keeping in mind the substance suitability for ones body. While Pigi in itself has been utmost careful in putting together its supplements with only the best and most natural, chemical-free health variants, totally safe to consume, it also cares to explain the vitality of striking the right balance of supplements with due support from regular exercise and clean eating habits. This urge to extend knowledge, as a form of power over ones body, to its customers and not asking them for their blind trust in the products, is what sets Pigi apart from other brands in the market.

Furthermore, Pigi experts always feel responsible, ready to clarify all queries of the customers, helping them become more aware for making the best bet. It always says that supplements are only an addition, never a replacement to healthy diet and hard work done through workout consistently. The company also ensures to verify the originality of its products first-hand, made only with genuine elements. It creates due awareness on how consumers can protect themselves from falling prey to fake or counterfeit products being sold unlawfully. Their online store is a handy and flexible tool at the clients disposal to order at will, receive quick deliveries with hassle-free returns, get genuine reviews from prior users and also, tips for muscle building and weight loss. From making a choice between Whey Protein or Whey Isolate protein powders or any other supplements, we have got your back, offering verified information from our professional health specialists. Pigis ultimate mission remains to spread awareness about sports nutrition and provide the most superior quality, authentic products to the consumers, enlightening them throughout.

Go here to read the rest:
Pigi Revolutionizing the Ever-Growing Sports Nutrition Segment with Heightened Awareness in Health & Fitness! - Deccan Herald

SQUEEZING a work out into our busy schedules can sometimes be stressful and time consuming.

New data has revealed that completing long-awaited DIY projects around the house could help you lose weight with some tasks burning over 400 calories.

It was recently revealed that millennial homeowners have done the most work around the house while they have been stuck inside during the coronavirus lockdowns.

The new research states that getting stuck into chores could also help you shift the pounds.

Researchers found that tasks such as building furniture and doing the gardening could help you on your weight loss journey.

In order to determine which DIY tasks burnt the most calories researchers gave three men and three women FitBits to wear and tracked how many calories they burnt when doing tasks around the house.

The three men weighed 84.9kg (13st 3lbs) and the three women weighed 72.8kg (11st 4lbs), these weights are classed as the average weight for men and women by the NHS Health Report.

They were then instructed to wear the FitBits for 15 days.

The data from the FitBits revealed that sanding burnt the most calories per hour with women burning on average 392 calories and men burning 456.

This exercise was class as "high" when FitBit logged how intense it was.

According to Kane Hughes, expert at MyJobQuoteUK, sanding is something most people can do.

He said: If youre sanding furniture, such as tables and chairs, this can usually be done with sand paper and can take half a day for a whole dining room set.

Others in the high intensity group included carpentry, which burnt 383 calories for women and 438 for men.

Kane cautioned that some carpentry tasks should be left to professionals.

"With carpentry, hanging doors and installing door frames is best left to a professional carpenter as it has to be done correctly and measured perfectly, to ensure your doors open properly.

"To hang a door takes about twenty minutes to an hour and installing door frame will take around the same amount of time."

Tiling was also a fat burner with women burning 362 calories and men burning 419.

Next on the list was painting, and if you're looking to give your home a fresh new look then you could also burn 354 calories if you're a woman and 386 if you're a man.

Plastering was also in the hard category and women can burn up to 351 calories with the task, while men can burn 379.

2

Looking at moderate exercises and pruning the roses and getting out in the garden could help women burn 306 calories, while men can burn up to 337.

Kane added: "Weeding is easy to complete yourself and can take a couple of hours a month.

"Something more technical, like tree trimming or removing a tree stump, its better to hire a contractor as its safer for them to complete as they know what theyre doing (and may need the use of power tools) and shouldnt take more than a day to complete.

Cleaning the gutters will help women burn 268 calories, while it will help men shift 312.

If you're looking to sort your fences out in time for winter then getting outside and dealing with them could help you burn 261 calories if you're a woman and 286 for men.

And if you're looking to save money on calling the plumber out then perhaps it's time for you to get under the sink yourself.

Women could burn around 252 calories while men could burn 274 for fixing leaky pipes.

2

For those of us who don't want to go all out and over exert ourselves, there is also a range of chores you can complete which will still help you burn over 300 calories.

If you've been reading a lot of books during the coronavirus lockdown, then it's likely you will need somewhere to store them.

The data found that putting up shelves burnt 249 calories for women and 291 for men.

GOOD AS NEWMum gets sons grubby white T-shirt sparkling again with FREE cleaning hack

Exclusive

PANIC BUYIve a 5k stockpile in my spare room Ive swept shelves & itll last til Feb

SPOTTEDMum transforms daughters fussy floral room by giving it a 4 Dalmatian makeover

BEAR HUGTesco is selling its Teddy Fleece Duvet set for half price at 12.50

MYSTIC MEGSeptember 29: Uranus draws people together in unusual but effective ways

ROOM WITH A VIEWFrom Louise to Jesy... what celebs' selfie backdrop reveals about them

If you got a bit click happy and ordered too much flat pack furniture from Ikea, you'll be pleased to know that building your new working from home set up could help you burn 241 calories if you're a woman and 285 if you're a man.

We've all missed our loved ones during the lockdown and a perfect way to look back on happier times is to put some pictures up around your home.

The research found that hammering nails burnt 229 calories for women and 259 for men.

Electrical works burnt 214 calories for women and 228 for men, while putting up wall paper burnt 180 calories for women and 217 for men.

See original here:
The DIY jobs that help you lose weight faster from painting to building flat pack furniture - The Sun

Care should be taken when applying intermittent fasting to lose weight as physician nutrition specialist Arnaud Cocaul warns of possible opposite effect. Marcin Malicki / Shutterstock pic via AFP

PARIS, Sept 28 Although it has been around for some time, intermittent fasting remains one of the most popular energy restriction diets today. As the name suggests, it involves following a precise schedule with intervals of fasting and specific times in the day when you are allowed to eat.

Often adopted by people aiming to lose weight, if misapplied, the method may in fact have the opposite effect, warns Parisian physician nutrition specialist Dr Arnaud Cocaul.

A 16-hour stretch of not eating, preferably in the morning or evening, followed by an eight-hour period in which you can have meals and even the occasional snack: This is a typical schedule for intermittent fasting, an energy restriction diet that has been shown to offer numerous benefits including an enhanced immune system and a faster metabolism.

Not surprisingly the trend for this method has attracted increasing numbers of people eager to lose weight, not least because it is reputed to encourage feelings of satiety.

However, care must be taken to carefully apply the guidelines, points out physician nutrition specialist Arnaud Cocaul, who summarizes the right reflexes to adopt and pitfalls to be avoided.

Is intermittent fasting suitable for everyone?

Dr Arnaud Cocaul: Actually, no. Some people will find it easy not to eat for 16 hours, while others will quickly have attacks of the munchies, or even suffer from vertigo or nausea. In the latter case, it is important to heed your body and not overdo it, or at least to limit the amount of time you spend on the diet.

People who have a more or less normal weight should be especially careful. Fasting can pave the way for all sorts of eating disorders. There are less radical options to try: just eating more slowly, for example, is one of these.

Fewer kilos on the scales does not necessarily translate into less body fat...

Dr Cocaul: No, it does not. The distinction between losing fat and losing muscle is an important one. People whose bodies do not tolerate being deprived of food may find that they lose muscle mass before shedding fat.

It follows that when they lose weight they are first and foremost losing muscle, and this can result in very strong urges for food, which can actually result in weight gain.

Are there other risks associated with intermittent fasting?

Dr Cocaul: Strictly speaking they aren't really risks, because not eating for a limited period is not in itself a problem as long as you have adequate nutrition. That is where proper medical supervision comes in or at least guidance from a person who has a good understanding of the method.

In short, it is important not to embark on an intermittent fasting regimen alone without an adequate knowledge of the subject. AFP-Relaxnews

More here:
Doing intermittent fasting wrong could make you gain weight - Malay Mail

Page 33«..1020..32333435..4050..»

Home » Lose Weight Fast » Page 33