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Aug 9

Time-Restricted Eating and Weight Loss, Mood – Healthline

Time-restricted eating is effective for weight loss, but it can also improve mood and blood pressure.

Thats according to research published today in JAMA Internal Medicine that found that early time-restricted eating for a period of 8 hours between 7 a.m. and 3 p.m. led to more effective weight loss, blood pressure control, and mood improvement in adults with obesity when compared with a group who ate in an eating window greater than 12 hours.

Early time-restricted eating (eTRE) was more effective for losing weight and lowering diastolic blood pressure than eating over a period of 12 or more hours at 14 weeks, the study authors wrote.

The eTRE intervention may therefore be an effective treatment for both obesity and hypertension. It also improves mood by decreasing fatigue and feelings of depression-dejection and increasing vigor, and those who can stick with eTRE lose more body fat and trunk fat, they added.

The researchers found that the impact of early time-restricted eating on participants with obesity was the equivalent of decreasing calorie intake by 214 calories a day.

Experts say this could make a significant difference in weight loss.

Over a 14-week period, an additional 214 calories/day amounts to 6 pounds (2.7kg) difference in weight loss. For many people, losing 5 percent of the weight is considered a significant health benefit and so, yes, this many calories can absolutely make a difference because in a year this would amount to losing roughly 10kg of weight (22 lb), which for some people would be close to a 10 percent weight loss, Dana Hunnes, PhD, MPH, RD, a senior dietitian at the RR-UCLA Medical Center in California, told Healthline.

The study is the latest in a growing body of research examining the impact of time-restricted eating but focuses specifically on early time-restricted eating.

We tested a version of TRE called early TRE (eTRE), which involves stopping eating in the afternoon and fasting for the rest of the day. Because key circadian rhythms in metabolism such as insulin sensitivity and the thermic effect of foodpeak in the morning, eTRE may confer additional benefits relative to other forms of TRE, the study authors wrote.

The study participants who were tasked with following an early time-restricted eating plan were instructed to eat 500 calories less than their resting energy expenditure every day between the hours of 7 a.m. and 3 p.m.

In the afternoon and evening, they were instructed to fast. They were asked to follow this program at least 6 days a week for 14 weeks.

What was interesting about this study is the timing of the restriction. Earlier restriction seems to have a greater benefit. This would make sense as insulin levels can remain lower for a longer period of time and thereby increase calorie burning, Dr. Mir Ali, a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, told Healthline.

Anyone trying to lose weight may benefit from intermittent fasting or time-restricted eating. The downsides to this way of eating are that a person may feel hungrier during the period where eating is not allowed and may have difficulty adhering to the plan, Mir added.

When it comes to the timing of eating, experts say it is important for those attempting time-restricted eating to find a suitable eating window that suits their needs and lifestyle.

For individuals who dont like to go to bed feeling hungry, this can be a difficult way of eating. Alternatively; for some individuals, beginning to eat later in the day, shifting the time restriction for example to noon to 8 pm works better than 7 a.m. to 3 p.m. It really depends on the person. Also, if you are someone with a history of disordered eating habits, time restriction can be a trigger, Hunnes said.

The study participants who followed early time-restricted eating lost an additional 2.3kg compared with other participants.

They also experienced a reduction in diastolic blood pressure.

Time-restricted eating was also found to be more effective at improving mood disturbances among study participants.

What we eat, how we eat, affects our mood for many reasons, Hunnes said. Dopamine can be triggered from eating certain foods, The way we feel about ourselves can be affected by what we are eating. Inflammation (or anti-inflammation) from foods can affect our mood. The ups and downs of our blood-glucose levels can affect our mood. So, yes, the way we eat, what we eat, when we eat, like circadian rhythms, can affect our mood.

But before embarking on a time-restricted eating plan, experts advise it is a good idea to speak with a doctor for advice.

The first step before trying a time-restricted diet plan, or any diet really, is to see your primary care physician and make sure it is appropriate for your health concerns. Diabetes and other conditions can certainly have an impact on any diet plan, Ali said.

There are a number of ways to implement an intermittent fasting or time-restricted plan, so trying different options to see what will work for your lifestyle is important, he added.

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Time-Restricted Eating and Weight Loss, Mood - Healthline

Aug 9

These 6 dishes are full of protein, will reduce weight fast, will make a strong body – News Day Express

There is no doubt that losing weight is a difficult task. It is often seen that people go to the gym, work out and reduce calories, yet they do not lose weight. Experts believe that to lose weight, as much as workout is needed, diet is also needed.The best way to lose weight in a healthy way is to consume all those things along with exercise, which are low in calories and promote muscle growth. Protein is considered the best solution for this.

Protein is very important for losing weight. This strengthens the muscles, enhances the body and reduces weight. Now the question arises that what are the main sources of protein and how should protein be included in the diet to get a good figure and lose weight? For this, Priyanshi Bhatnagar, the founder and holistic nutritionist of Detoxpri, is telling you high protein dishes.

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It is a mixture of various nutritious vegetables, which will give you various nutrients along with protein. This low-calorie Indo-Chinese dish, unlike any other recipe, will whet your appetite. It is stir-fry in a little oil and spices are added. Dont forget to add cheese to it.(Photo Credits: TOI)

Cauliflower is rich in nutrients and low in fat. There is a better vegetable for those who want to lose weight. Just you should not make it in too much oil and spices. Also, avoid putting potatoes in it.

There is no doubt that eggs are the best and cheapest source of high protein along with taste. If you are losing weight, then you should include eggs in breakfast. All you need is black pepper, milk, eggs and butter to make it. You can also add more vegetables to make it more nutritious.(Photo Credits: TOI)

This Mughlai recipe is high in protein and low in calories. Do not use oil to make it. Just baking will do the job. This will not only satisfy your craving but will also keep your weight in check.

(Photo Credits: TOI)

Another quick and easy recipe is Sprouts Chaat. You can make it by mixing rajma, moong dal and black gram. Mix lemon juice with onion, tomato and green chili in it.

Make a salad by mixing quinoa, a little millet, kidney beans and some vegetables. This blend is a treasure trove of protein and fiber. If you are looking to lose weight, then this option may prove to be better for you.

(Photo Credits: TOI)

Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.

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These 6 dishes are full of protein, will reduce weight fast, will make a strong body - News Day Express

Aug 9

There is no magic pill to lose weight – Jordan Times

Slimming down is on many peoples minds. But as Ive come to learn for myself, there are no shortcuts to melting away fat. Avoid any magic potion that promises to do that!

Many of us remember watching Aladdin as children as he and Jasmine ride on that magic carpet to discover a whole new world. The movie industry has benefited tremendously from capitalising on our love for watching dreams come true and underdogs climbing from rags to riches. It touches that special place in our hearts that desperately wants to believe that miracles do happen.

Its that same desperation we dieters have as we seek that magic pill. That pill that promises to take away your appetite so your scale keeps going down. Or the pill that promises the sun and the moon without you having to do anything to earn it.

The only place for a magic carpet is on the cinema screen and is purely for entertainment. Lets stop fooling ourselves into believing we can manage our weight on a magic carpet while sweeping the real issues under the rug!

No to shortcuts

We may see some results from popping a pill or drinking a mystery solution, but trust me, researchers will discover that very pill causes cancer or kidney failure a few years down the road. Well find ourselves stranded at the side of the road that we thought would be our salvation.

Freedom from overeating isnt free. Like anything else in life that is worth fighting for, it takes courage and hard work to accomplish lasting goals. It also means we have to be willing to give up some things and Im not just referring to food. Food is the tip of the iceberg. Underneath lie a million other reasons we have resorted to feeding this addiction. Until we deal with underlying cause, we cannot even begin to heal from overeating.

Slowing down

This month, lets mindfully and objectively slow down enough to think hard about what we want to accomplish and what small steps we can take to keep us motivated. Do you remember the tortoise and the hare story when we were kids? The hare took a snooze only to lose at the end of the race because as slow as that turtle was, it refused to give up.

We are that turtle. Slow and steady is what it takes, the opposite of what the marketing world advertises as they push one product after another with promises to help us with our weight issues FAST. The only fast thing they may accomplish is quickly depleting our bank accounts as they make money off of our desperation.

I will be honest with you and tell you that I threw out leftover pills just approved by the United States Food and Drug Administration to decrease appetite for the sake of weight loss. It took facing the truth head-on to love my body enough to protect it from something that could potentially prove harmful.

If you are popping those magic pills, youll be surprised at how empowering it is to throw them out before you find youve thrown your health to businesses that line their pockets with profit.

Heres to staying healthy the good old-fashioned way and plugging along without stopping, like that turtle!

Reprinted with permission from Family Flavours magazine

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There is no magic pill to lose weight - Jordan Times

Aug 9

Glam gran from Queensbury who shed five stone now helping others as personal trainer – Halifax Courier

Personal trainer Emma Taylor, 45, tipped the scales at 14st 1lb after her weight ballooned from a diet of fast food and sugary snacks.

She would regularly eat two takeaways a day, including a McDonalds for lunch and a kebab for dinner.

But she was jolted into shifting the pounds after seeing a photo of herself at a party taken by her sister-in-law.

The 5'1" mum-of-five was shocked by the photo and thought she looked like a 'little barrel'.

And she used it as inspiration for her new fitness regime that saw her drop five dress sizes from a tight-fitting size 16, to a loose size 6.

She used to live by the motto 'the bigger the plate, bigger the portion', but has cut out the takeaways and joined a gym - and is now a trim 8st 10lb.

Now Emma will start the day with a healthy breakfast of oats, berries and yoghurt with honey, followed by a light lunch of a chicken and avocado salad and a tea of tuna with a side of veg.

She's lost 15 inches from around her hips, 19 inches from her waist and her bra size has dramatically dropped from a 36DD to a 32A.

Emma, a personal trainer at Black Dyke Mills in Queensbury, said: I was instantly horrified and mortified, and knew I had to take control.

I was upset and I knew I had put on weight, but this was like a lightbulb moment for me.

I was also having health issues because of my weight, I was suffering with my breathing and couldnt sleep at night.

I had tried to lose weight before and tried various diets, I spent so much money on fad diets and I was always on the web looking for a quick fix.

I had tried yoga and pilates before, but I would have rather gone home and had a kebab.

Emma enlisted the help of personal trainer Danni Taylor and boxing coach Mathew Bird to help her lose weight, exercising a whopping 18 times a week, which she said 'is the best thing Ive ever done.

She added: "They pushed me so hard but helped me to believe in myself.

"My body quickly started shrinking - even my feet.

"I didn't set a goal and I think that helped, I just said once I'm happy, I'll know what my goal weight is.

"It's bizarre when I see pictures of myself now."

In her previous job as a nail technician, the grandmother-of-two would often order a McDonalds or portion of fish, chips and curry sauce from the local chippy.

But after losing the weight and falling in love with exercise, she was inspired to quit her job and qualify as a personal trainer, setting up her own business Taylor-Made Fitness.

She said: I tell everyone just to enjoy the journey and treat every day as it comes.

Instead of spending 45 minutes sat on your phone, you could come and spend that with me and do some exercise.

Just be consistent and it will make you feel amazing.

"I'm a bog standard mum and nan, so if I can do it - they can."

Us women are so hard on ourselves and often dont see the difference, so I always encourage them to take before and after pictures.

Emma has said that exercise has 'changed her life completely'

She said: "I'm a changed person, my confidence has gone up so much.

"My whole family have changed their lifestyles with me as well, so it's not just a family affair - they've all been keeping fit with me."

Emma is introducing a brand new womens only class on a Sunday morning from 9:30am. It costs 5 and is for women of all ages. No experience needed.

Continued here:
Glam gran from Queensbury who shed five stone now helping others as personal trainer - Halifax Courier

Aug 9

A Health Phenomenon: Fast facts on fasting – The Financial Express

By Shubhangi Shah

People across the world follow a wide range of religions, which probably have one thing in common: abstaining from food on certain days. Buddhist texts restrict monks from eating after noon; Muslims have Ramadan during which they fast from dawn till sunset. Similarly, Jews practise Taanit, different Christian traditions have their fasting rules, and Hindus fast on several occasions throughout the year. Several religions see abstinence as a crucial aspect in physical and spiritual well-being, says Dr Unni Nilanjan, Ayurvedic doctor at Art of Livings Sri Sri Tattva Panchakarma. It means abstinence from indulgences. Far from being a way to sustain oneself, food often becomes an indulgence. In this regard, fasting helps a person develop an inner strength to withdraw from pleasures of the senses and go deeper within, he adds.

However, with time, fasting has evolved from being a religious practice to becoming a health phenomenon, with several doctors and fitness pundits recommending it. So, what is the fuss all about?

Benefits galoreFasting, intermittent fasting to be specific, is becoming increasingly common as a way to lose weight. In this, one eats in a time-restricted window and fasts otherwise. There is no restriction concerning food. And it has shown to be effective.

A 2014 study showed intermittent fasting led to a 3-8% loss in weight in 3-24 weeks. It also led to a reduction in waist circumference. As many as 40 review studies have found its positive results on weight loss.

However, it is not the only benefit.

According to Sreemathy Venkatraman, a wellness nutritionist, clinical dietician and founder of Mitha Ahara: Eat to Live, intermittent fasting can lead to:

Mental health improves, too, as one has better self-control and does not graze throughout the day, she says. As your weight decreases, so does your chance of developing chronic illnesses, says Neha Pathania, chief dietician, Paras Hospitals, Gurugram. You also experience enhanced cycles of brain health. Life expectancy increases too, she adds.

Dr Nilanjan goes beyond that and points at Japanese biologist Yoshinori Ohsumi, who won the 2016 Nobel Prize in medicine for his work on autophagy, which is the bodys natural cleansing mechanism to purge the body of damaged cells and regenerate newer, healthier cells. This happens while fasting, the Ayurveda doctor says. Some bodies of research have shown that intermittent fasting and calorie restriction can cause autophagy.

However, since religious fasting is practised for a few days, does it undo the benefits? The answer is no, according to Dr Nilanjan. Fasting is similar to taking your car to the workshop. Doing it once in a while ensures that it runs smoothly and has optimum performance for a longer period. The life of the car is also longer when you maintain it regularly. Similarly, fasting increases the quality of life, when done regularly, he explains.

Dos and dontsFasting has been shown to lead to weight loss and other health benefits. However, healthy eating is the way forward. Hence, do not go overboard with high-fat, ultra-processed and ready-to-eat foods, which trigger inflammation and thus lead to more fat deposits. Instead, have a balance of all the food groups, which includes whole grains, healthy fats, good sources of protein, and lots and lots of fibre. The World Health Organisation (WHO) recommends 35 grams of fibre per day for every adult, which is mainly sourced through vegetables and fruits. Hence, include lots of these, which are in season, in your diet, recommends nutritionist Venkatraman, adding: Also, do not forget to drink enough water.

Coming to religious fasting, it is not uncommon to see people breaking fasts with heavy meals consisting of fried and high-fat foods. Dr Nilanjan recommends against it and says fasting is akin to a workout, as both are experiences we put the body through. We would not just jump into a heavy workout or end one abruptly. Fasting puts the body into a particular state, and thus there is a need to ease out of it, he says, recommending breaking a fast with a light meal containing good amounts of carbohydrates.

On the flip sideLike anything else, fasting, too, has its share of pros and cons. When not done properly or under guidance, fasting can have detrimental effects on the body such as wasting and malnutrition, and can induce unfavourable conditions in the body such as ketosis and hypoglycemia, says Dr Nilanjan.

Also, it may result in the rise of cortisol, the stress hormone, which might cause an increased desire for food. Hence, overeating and binge eating are two frequently seen negative effects of intermittent fasting, says Pathania, adding: As you often forget to drink water when you do not eat, it can occasionally lead to dehydration too.

Apart from these, if you experience unpleasant symptoms, including overeating and probable weight gain, and short-term physical ailments, hormonal changes, or menstrual cycles, discontinue your fasting routine immediately or talk to your doctor, recommends Pathania.

Muscle careAlthough fasting can aid fat loss, there can be a concern about losing muscle mass too. It is crucial to understand that weight loss without exercise typically results in a decrease of both lean and fat mass. Everything in a persons mass that is not fat is considered lean. It holds for fasting too. Studies have shown that intermittent fasting for several months can lead to the loss of minor quantities of lean mass, says Pathania.

At the same time, nutritionist Venkatraman recommends including protein in every meal, which can be challenging for vegetarians and vegans. So, include lots of legumes and pulses in your diet. Have rajma, chana, white-eyed peas, nuts, and oilseeds. Vegetarians can have milk, yogurt, paneer, etc, while vegans can replace these with tofu and vegan milk varieties, she says.

In the end, fasting can be a way of a very disciplined life. You become aware of what you eat, and it gives you the power to control your hunger, says Venkatraman. So what is the way to go about it? To not assume it as just another fad and take it slow as benefits take time to show, she adds.

Types of fastingIntermittent fasting is an umbrella term and includes multiple types in its ambit. Here are a few of them

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A Health Phenomenon: Fast facts on fasting - The Financial Express

Jul 8

Key to losing weight is not diet or excessive exercise – best way to shed pounds – Express

Following a healthy eating plan or sticking to a calorie deficit, alongside regular exercise can help you lose weight. spoke to Nicholas Freer, Training Specialist at fitness and lifestyle coaching app Freeletics about the best exercises to do to see maximum results.

Nicholas explained the best forms of exercises to do to lose weight.

He said: Assuming fat loss is the desired weight to be lost, there are three things to consider.

Energy balance: You will need to be in a caloric deficit, or burn more calories than you consume.

This can be accomplished by consuming fewer calories, increasing your activity level, or a combination of both.

Include both cardio and resistance training into your exercise plan.

READ MORE:Diet: Eat well on a budget by looking after your pockets and health

As for whether any specific exercises are best to do to lose weight, the expert said: The exercises that you enjoy!

Unfortunately, there is no magic weight-loss exercise, the biggest key to losing weight is consistency. This means training regularly, even if that starts with two days a week of going for a walk.

Finding an activity that you are motivated to get into your sports clothes and perform is going to help you shed those pounds.

However, if youre pressed for time, aim for full-body exercises like pushups, jumping jacks, burpees, or squats as they can increase total energy expenditure compared to isolated exercises.

READ MORE:Michael Mosley: Eat protein every morning to 'reduce your hunger'

But remember, you wont lose weight if you arent in a caloric deficit at the end of the day/week.

Full-body exercises arent an easy solution to weight loss, however, they will help to make your workout more time-efficient and thus help you stick to a routine more easily.

In terms of how many times a week someone should workout to lose weight, Nicholas said: There is a general weekly recommendation of 150 minutes of moderate-intensity activities like walking, recreational swimming, and yard work, or 75 minutes of vigorous-intensity activities like HIIT, running, and jumping rope (all of which are found in the Freeletics app).

It is also recommended to spread your workouts across at least three days in the week to avoid injury or excessive fatigue.

Keep in mind that you will lose both fat and muscle while in a weight loss phase and one of the best ways to prevent unwanted muscle loss is to incorporate resistance training in your weekly plan consistently.

For this reason, it is recommended to incorporate some form of resistance training at least one to two times a week (these sessions count toward your 150 moderate-intensity or 75 vigorous-intensity minutes of activities).

A healthy weight loss goal is one pound per week, and you should aim for a calorie deficit of 500 calories a day to achieve this.

In terms of burning fat, one pound of fat is equivalent to 3,500 calories.

So if you want to lose one to two pounds per week, 500 or 1,000 calories need to be burnt a day.

Nicholas said: You should aim to achieve your caloric deficit from both a reduction of calories (eating/drinking fewer calories) and by increasing your physical activity per day (working out).

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Key to losing weight is not diet or excessive exercise - best way to shed pounds - Express

Jul 8

European TikToker sparks debate on whether the EU’s food industries are really ‘much more’ nutritious compared to the U.S.: ‘Whether a substance is…

A European woman on TikTok went viral to explain the stark nutritional differences between the U.S.s and European Unions food industries and nutrition experts are weighing in.

Fini (@finieh on TikTok), a Swiss-German woman living in the United States, shared this response to an American tourists video. In the original video, the tourist claimed that she is somehow losing weight faster in Europe than in the States despite not practicing a restrictive diet on her vacation. Fini stitched the original video to share an explanation of the nutritional differences between both cultures.

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Fini grew up in Europe and currently lives in the U.S. as a student. Having experienced life on both sides, Fini states that she has also experienced a weird weight loss phenomenon when spending time in her home country despite making no changes to her diet.

While Fini is not an expert, she attributes the phenomenon to how European food industries are generally so much more regulated than U.S. food industries.

I could go into the nitty-gritty, but all it takes is a quick Google [search] on all the chemicals that are legal in the U.S. but banned in the EU, Fini explained.

Fini then provides a visual example of the impact that banning certain chemicals can have on different food items nutrition levels. In this video, she shows how Fruit Loops look in the U.S. compared with the EU. The American Fruit Loops cup is significantly more colorful than the European cup. However, the appealing presentation of the American cup does not make it the better option for humans to consume.

A lot of the chemicals in the U.S. that make the food look better, taste better and last longer are really, really bad for you, Fini said.

TikTokers took to Finis comment section to discuss more factors as to why spending time in the EU may contribute to a healthier lifestyle and easier weight management.

American [food] portions are comically large to a lot of Europeans, a TikToker commented.

You just walk around a whole lot more while traveling, and the food is less sugary. If you moved more in the U.S., you wouldve also lost weight, another wrote.

While the weight loss phenomenon that Fini and other vacationing TikTokers experienced in the EU is an interesting discussion point, venturing to Europe is not an be-all, end-all solution to getting fit.

Weight is based on the simple principle of energy balance. The laws of physics do not change depending on your geographic location, said Paula Doebrich, MPH, RDN, of Happea Nutrition, based in New York but originally from Germany.

Although the EUs food industries are generally more regulated than those in the United States, it does not eliminate the possibility of weight loss being difficult for Europeans. According to Janet Coleman, a registered dietician and health and wellness contributor for TheConsumerMag, weight loss speed is dependent on an individuals personal diet choices and lifestyle. For example, a city dweller is more prone to weight gain due to fewer outdoor exercise opportunities and more fast food access.

It is true that some countries have stricter food industry regulations than others, but this does not mean that it is easier for someone living in those countries to lose weight compared with someone living in another country with less strict regulations, Coleman said.

While Finis argument that the EUs banning of certain food chemicals leads to Europeans eating healthier diets compared with Americans is compelling, the truth behind her statement is debatable. For one thing, eliminating unhealthy substances from our diets has long-term health benefits.

Banning trans fats, for example, can make certain foods a little bit healthier, or at least less bad for health, less inflammatory, said Dana Ellis Hunnes, PhD, senior dietitian and assistant professor at UCLA and author of Recipe for Survival. Inflammation, especially from the foods we eat, can be associated with weight gain or more difficult weight loss.

However, Doebrich argued that food chemicals do not significantly impact weight loss and clarified specific regulation differences between the United States and EU food industries.

Any known dangerous chemicals are already banned from the food supply in both the United States and the European Union. The belief that the food supply in the U.S. is unsafe is based on a flawed logic that keeps getting repeated by people without sufficient knowledge of regulations in both countries, Doebrich said. Whether a substance is allowed in a country or not says little about its safety.

Furthermore, the topic of how cultural differences between the U.S. and the EU affect nutrition and weight management is also worthy of debate. Many of Finis viewers took to her comment section to share generalized observations of how European culture differs from Americas. Europeans walk more and eat smaller meal portions with less sugary foods. Some even noted that the stress relief from vacationing in Europe could contribute to weight loss.

Coleman agreed with a few of Finis commenters observations but emphasized that they are factors that apply to people worldwide and not just in Europe.

I would say that the most important factor of weight loss would be eating less sugar. This is because sugar has a high amount of calories and lowers your metabolism due to its effect on insulin, Coleman said. I would also suggest walking more often than driving, as this can decrease stress levels and burn calories. It is also important to reduce portion sizes and eat smaller meals, as this will help you feel fuller for longer periods of time, which can prevent overeating in between meals.

The post TikToker shares why Americans might lose weight on the same diet in Europe, and nutritionists have thoughts appeared first on In The Know.

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European TikToker sparks debate on whether the EU's food industries are really 'much more' nutritious compared to the U.S.: 'Whether a substance is...

Jul 8

Eating late is not ideal! Best time to have dinner to lose weight during menopause – Express

The hormonal changes of menopause sees many women gain more weight around the abdomen rather than hips and thighs. But, hormonal changes alone dont necessarily cause menopause weight gain. Instead, the weight gain is usually related to ageing, as well as lifestyle and genetic factors. With some small changes, weight loss can be achieved. spoke to Claire Jones, founder of YourOneLife Healthy Weight Solutionsand she explained how changing the times you eat can impact your body shape.

Claire discussed intermittent fasting, and whether meals times can impact weight - either allowing you to eat more or restricting you to lose weight.

Yes meal times can impact but again its a very individual thing, she said.

Intermittent fasting is a very simple way of reducing the amount of calories we consume in a day, without changing too much else, and can be very effective.

But only if we dont end up eating more during the eating window.

READ MORE:Letitia Dean weight loss: Soap star drops 4 dress sizes with new diet

The 5:2 diet is when you consume only 500-800 calories on two nonconsecutive days of the week, and eat normally the other five days.

Research has shown intermittent fasting is an effective way to manage weight.

Claire added: Its important not to get over-hungry as this is more likely to result in eating too fast, and so overeating, which will also impact on digestion and absorption of nutrients.

Knowing your own limit and when fasting needs to end is important, as is when not to do it, such as missing breakfast before strenuous exercise.

READ MORE:One British habit Kate Middleton likely avoids for a slim figure

It doesnt suit everyone, she added.

I encourage people to read up on it and get advice about whether its a suitable approach for you.

Eating late at night is not ideal as it will interfere with sleep, which will interfere with our mood and choices the next day - when we are tired and grumpy we reach for the comfort foods.

Claire also shared some tips when eating.

My book has practical tips Ive been using myself to manage my weight well for more than a decade now, she explained.

It contains suggestions like making sure we are hungry when we eat, tricks we can employ to reduce the volume like eating more slowly, using a smaller plate, smaller cutlery, being aware of where calories can hide, that sort of thing.

Its not just what and how much we eat, but how we eat, that matters.

This means we dont need to overhaul everything all at once, but can make gradual changes that are not stressful, and that we can easily accommodate.

[In turn] we are more likely to see it through and get the results that we want.

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Eating late is not ideal! Best time to have dinner to lose weight during menopause - Express

Jul 8

Doyel: Theageek needed me always, but never more than at the end – IndyStar

The last day of Gregg Doyel's cat, Theodore

IndyStar columnist Gregg Doyel on his cat, Theodore, who he had to put down Thursday.

Gregg Doyel, Indianapolis Star

GREENWOOD He died looking into my eyes. Thats what I wanted for Theodore, my cat, my companion, my best little buddy. The last thing hed see after 17 years on this earth would be my face, loving him to the end.

You could do this, hold him on your lap like that, because Theageek the only name he knew wasnt like most cats. In temperament he was more like a dog, following me around, sitting nearby as I wrote or watched TV, licking my head as I slept. You could hold him as long as you wanted, however you wanted. He lovedit.

On one of his final days, after another visit to the veterinarian, searching for an answer I already knew, Theageek was on the dining table where he hung out while I wrote. I scooped him up and laid him on my lap, face up, staring at me. His eyes were tired. He was ready.

And so was I, because hed just shown me how this story would end.

Everyone kept saying he was losing weight, but I didnt see it. Hed been a big cat our veterinarian in Ohio, where we lived until 2014, compared him to an NBA center and he still looked big to me. Long, huge, thick body.

Just not as thick, apparently.

Another sign Id missed was his fur. Hed always been kind of nerdy, which is how Theodore became Theodork, which became Theageek. Because he was a geek, his transition from normal cat to nerdy little guy who doesnt groom enough to absolute mess was so gradual I missed it.

A vet wouldve caught this in real time, but Theageek was always so healthy. Didnt see a vet for years.

Bloodwork in 2016 showed the disease.

His thyroid was in overdrive, a caloric furnaceburning too hot. So that's why hed eat himself sick? Feed him twice a day, and hed scarf it down so fast hed throw it up, practically unchewed. Leave food all day, though, and hed graze when hungry. Which was often. Even so, his metabolism burned so fast that he was losing weight.

By then he weighed about 12 pounds. What hed been earlier, in Ohio, I didnt know, but we started him on thyroid medicine, a transdermal appliedto his inner ear. His weight stabilized, and he liked being medicated. It was something we did together.

About six months ago he started losing weight again, from 12 pounds to 10, to nine. Id rubhis hamstrings, and they were gone. The thyroid disease was burning through muscle, and the vertebrae of his back were visible to the eye. Petting him from head to tail was like rubbing a rock garden.

Visits to the vet were coming faster now. He lost a half-pound in a week, then a quarter-pound in three days, then again three days later. He was down to 6 pounds, 6 ounces. Hearing that, you wont believe what hed weighed earlier in his life, in Ohio. Not sure I'lltell you.

Theageek was so stoic, so low maintenance, he walked around with a claw embedded in his paw for Lord knows how long.

This was back in 2016, shortly after Theageek and I had been reunited. Hed shown up like so many pets in my previous life, when I workedfor and livedin Fairfield, Ohio. Id go away for a work trip, come back, and thered be a dog. Then a cat. And another. My boys loved pet stores and seeing kittens and puppies at thrift markets, and their mom couldnt resist. One day, were a family of four. Next thing I know, were a family of 10: mom, dad, two children, three dogs, three cats.

Moved here to work for the IndyStar in 2014, and left behind everyone. Divorced, kids staying in Ohio one starting college, one finishing high school and pets staying, too. Poor Theageek, he was no longer getting the attention he craved. Its nobodys fault; everyones life had been upended. My boys told me Theageek was lonely. Hey, so was I.

Understand, Im allergic to cats. Badly. And he sheds horribly. Geeky little guy, he's so full of dander that when it rained, droplets turned his fur into a glue-like substance. Allergies can be addressed more easily than loneliness, though, so Theageek moved in with me. Petting him meant immediately having to washmy face afterward. Worth it. I loved sniffing on his head.

OK, so the claw in hispaw.

More personal stories from Doyel:

He was so stoic, so easy, and in my meager defense I was so new at being the sole owner of a cat, I didnt trim his nails. Didnt know. When he started limping I scooped him up, put him on my lap like a baby, and studied his paws.

The sight was shattering. One of his claws had grown so long it curved into a circle, into his paw pad, where I clipped it and pulled it out, drawing blood. Im not a tall person, 5-10 on a good day, but never in my life have I felt so small.

Even at the end, I wasnt convinced. Theageek loved Friskies cat food Seafood Sensations flavor, the blue bag and was running low. I got more at Kroger, the biggest bag, 16 pounds.

That was five days ago.

They need us all the time, our pets, but never more than at the end. They need us to see what they cant show us, hear what they cant tell us. This happened Tuesday:

Were at the Franklin Animal Clinic, the original location in Franklin, getting Theageek checked again. A man in the waiting room has a huge dog, a blue Great Dane. Hes saying his dog Blu is about 10 years old, past the breeds life expectancy. Blu looks happy and great, so thick through the chest, and the man nods sadly and mentions Blus legs.

They keep going out on him, he says.

He knows whats happening with Blu, same as I know with Theageek. Were commiserating on the decision we face, wanting to make it at the perfect time not too soon, heavens no, but not a minute too late. At that moment a vet tech comes to fetch Blu for a checkup, and his legs give out right there in the waiting room. Sweet baby dog.

In a minute Ill betelling Javier, Theageeks vettech, about the decision I face, the uncertainty. He mentions a checklist created by a vet at Ohio State University, to help pet owners facing this decision. Would I like a copy? Please, yes.

How Do I Know When Its Time, its titled, with a list of statements to be rated one (strongly agree) thru five (strongly disagree). Im going along, mostly 2s and 3s, when I reach the seventh statement:

My pet does not seem to enjoy life.

I lose it. Because I know. Theageek hasnt been following me around for a few weeks. He doesnt sleep on my bed anymore. When I find him and sniff his little head, he no longer gently purrs. He doesnt even seem to sleep much, come to think of it. Just sits on the floor in that Sphinx position, awake.

My cat is dying, right before my eyes.

Let me tell you about the Franklin Animal Clinic.

Ive written those words before Let me tell you about… when we had to put down my sons cat, Marms, in 2020. The clinic was wonderful then, and wonderful Thursday. Im calling to set up the last appointment Theageek will ever need, struggling to get out the words and apologizing, and the receptionist, an angel named Natalie, is softly saying its OK. Two years ago Id made the same hard phone call about Marms, and another receptionist, Holly, had handled me the same way.

More Doyel on cats:

Now Im asking Natalie if I can speak with Javier, the vet tech. Basically I want him to say Im doing the right thing, putting him in a terrible position and knowing it and apologizing some more. Javiers calm and wonderful and threading the needle just right: supporting my decision without telling me what to do. Hes letting me decide, but not letting me feel terrible about it.

I scoop up Theageek from his Sphinx position in the hall and drive him to the clinics Greenwood location. Javier is there today. So is Dr. Record. Theyve been with me every step of the way. I need them for one more.

Holly leads me into a private room, and guess whats framed on the wall? The story I wrote about Marms in 2020. Theyve given it a place of honor.

Javier comes in, explains the procedure, makes sure Im ready, then takes Theageek to get a catheter in his right paw. While I wait, I call Theageeks vet in Ohio. I tell them whats happening here in Greenwood, and ask a question: "What did Theageek weigh in those days?" They pull up his records, tell me his birthdate Aug. 14, 2005 and say something shocking: He generally weighed about 20 pounds.

This is too much, so hurtful to hear I couldnt see my cat, my responsibility, wasting away? but now Javy is bringing Theageek back to me, making sure Im ready, and then leaving us alone. The door opens soon, and its Dr. Record with several vials of liquid. One is a sedative, a clear liquid that will relax Theageek until he falls asleep. The pink medicine is anesthesia, a lovingly high dose that will send him along his way.

Theageeks lying on my lap, face up.Hes staring at me as the clear medication goes into his vein, and now hes asleep, unconscious really, his eyes still open.

Next comes the pink medicine. Hes gone but still with me, staring at me as I stareback, seeing my reflection in his eyes.

More:Join the text conversation with Gregg Doyel for reader questions, first links to columns and exclusive peeks behind thesports curtain (and under Doyel's hood):

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Doyel: Theageek needed me always, but never more than at the end - IndyStar

Jul 8

The Worst Exercise Habits That Are Aging You Faster, Trainer Says Eat This Not That – Eat This, Not That

You've likely picked up some go-to habits in your workout routine over the yearsgood and bad. Today, we're going to address the absolute worst exercise habits you likely didn't know are aging you faster. This way, if you recognize any of them in your own regimen, you can ditch and fix them ASAP.

No matter your age, you should be getting in regular exercise and activity. If you want to age gracefully, strength training is essential to build and maintain lean muscle, and cardio will improve your heart health and conditioning. Living a healthy, active lifestyle will boost your quality of life and increase longevity, but beware of the below exercise habits that may be doing more harm than good.

Here are three bad habits that are aging you faster and what to do about them. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Although you want to work hard and push your body to get the most out of your weight training sessions, don't go overboard! Make sure you're not training with excessive amounts of volume past your ability to recover. There are only so many muscle fibers and motor units you can recruit in a single session, and any more than that turns into"junk volume," which means you're accumulating fatigue.

When you train too much, your body also produces more cortisol, which is something to avoid at all costs. Excessive cortisol = more stress, which can age you faster. If you're strength training regularly, 3 to 4 working sets in most of your exercises should suffice, and you can incorporate a rest day or two.

Related: The #1 Workout To Lose Your Beer Gut for Good, Trainer Says

HIIT is an awesome form of exercise. You'll be burning calories at a higher rate when compared to regular cardio, in addition to boosting your metabolism and getting a solid sweat in.6254a4d1642c605c54bf1cab17d50f1e

The downside to HIIT is it can also be difficult to recover fromespecially if you're going all-out with your workouts on the other days of the week. Just like strength training, you want to manage fatigue, and don't overdo it. Limit HIIT in your routine to twice a week to allow your body to recover.

Related: These Foolproof Exercises Will Shrink Your Visceral Fat Fast, Trainer Says

It's easy to get into the habit of only lifting and doing HIIT for exercise. For many individuals, this can help them build muscle, burn fat, and get into great shape. However, zone 2 training is something you shouldn't neglect as part of your fitness routine. Getting in aerobic work is important to improve your metabolic health, longevity, mitochondrial function, and resting heart rate.

When you're not including zone 2 training into your routine, you miss these key health benefits and can speed up your aging process. Be sure to incorporate two to three sessions of zone 2 training into your routine, aiming for 30 to 45 minutes in each session.

For more mind and body news, be sure to check out The Most Effective Calf Exercises To Get Rid of Cankles, Trainer Says and Great Beach Workouts That Don't Feel Like Work at All, Experts Say.

Tim Liu, C.S.C.S.

The Worst Exercise Habits That Are Aging You Faster, Trainer Says Eat This Not That - Eat This, Not That

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