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Protein has long held a place in the hearts of body builders, athletes and fitness enthusiasts for its crucial role in muscle recovery, growth and strength. It's not just those groups who need protein, though: The average adult should get about 0.8 to 1 gram of protein per kilogram of body weight (PDF) -- if you weigh 150 pounds (68 kg), you should aim for about 55 to 68 grams of protein per day.

People who lift weights, compete in sports or work laborious jobs may benefit from eating more protein than the current 0.8 gram per kilogram of bodyweight recommendation. Older adults, especially those at risk for sarcopenia (age-related muscle loss) may also benefit from more protein. Try this DRI (dietary reference intake) calculator from the USDA to find out approximately how much protein you need.

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Adding protein to your diet can feel tough at first, but like anything, it can eventually turn into a habit and a nonnegotiable. If you're looking to eat more protein, try these seven easy ways to up your intake every day.

Read more: How to calculate and track your macros

The "consistency is key" adage has become universal advice because it's true and applicable for just about any habit you want to start and keep -- or any habit you want to quit.

Ritualizing things -- or attaching one action to another action -- can help with consistency, which eventually leads to habits. For example, if you're trying to get more steps in every day, you could say, "I'll walk for 10 minutes after breakfast, lunch and dinner each day." Boom -- that's 30 extra minutes of walking every day.

Try ritualizing protein in that sense. Maybe you drink milk with breakfast every morning, or perhaps drink a protein shake instead and then protein becomes part of your breakfast ritual. With 20 to 40 grams of protein, a daily protein shake can quickly up your overall protein intake.

You can also ritualize protein by drinking a post-workout shake. This may seem like common sense, but trust me, it's easy to forget your post-workout drink if you say, "Eh, I'll drink it after dinner or after I shower." Go ahead and make it as soon as your workout is over; drink it during your post-workout stretches or cool down and it'll become a ritual.

Read more: Eat more, weigh less: Eat these high-volume foods for weight loss

When you eat meals with protein sources, try eating the bulk of the protein before moving onto the other food sources on your plate, especially grains, which can fill you up fast. Eating your protein source first ensures you'll eat it all before you get too full.

An added bonus: Protein can make you feel fuller, so if you're trying to lose weight, eating adequate protein can help you reach your health goals.

Read more: Meal replacement shakes: Can they help you lose weight or not?

Nuts aren't necessarily the best source of protein by volume, but adding them atop your meals throughout the day can give you a nice protein boost.

Try adding chopped walnuts (4.3 grams of protein per serving) to salads, chopped peanuts (6.7 grams per serving or almonds (six grams per serving) to oatmeal and chopped cashews (5.2 grams per serving) to stir-fries.

In addition to their protein content, nuts also contain lots of healthy fats, fiber, vitamins and minerals, so you'll be doing your health a service in all aspects by adding nuts to meals.

Add nuts to salads, oatmeal, stir fries and more to get a protein boost.

Read more: Does lifting weights help you lose weight? And other weightlifting questions answered

Leaner meats have less fat per portion, which means they have more lean meat, thus more protein, per portion. This is one super easy way to add more protein to your daily intake if you eat animal proteins every day.

Leaner meats have fewer calories than fattier meats and protein induces satiety, so this is a good tactic for anyone who's trying to lose weight. According to the Mayo Clinic, the leanest cuts of beef are:

If you're going for poultry, a good rule of thumb is to choose white meat over dark meat. And for pork, Mayo Clinic says the leanest cuts of pork are tenderloin, loin chop and leg.

Read more: Want to lose belly fat? Stop with the crunches and change your diet

Quinoa packs more protein than white rice.

This is one easy swap you can use often to get more protein in your diet. Both quinoa and brown rice have more protein per serving than white rice and can replace white rice in most meals.

The texture is similar, although quinoa does have a more earthy taste than rice. Each serving of cooked quinoa packs 8 grams of protein per cup, while brown rice contains 5.3 grams per cup -- white rice, on the other hand, contains just 4.4 grams of protein per cup.

Quinoa surpasses both white and brown rice in terms of protein, but brown rice still offers more protein than white rice and is a good choice if you don't enjoy quinoa.

Read more: A dietitian tells you why you should stop cutting carbs

Beans are an often overlooked and underappreciated protein source. They're so easy to add to salads, pastas, tacos and many other dishes and, depending on the type of bean, can add up to 10 grams of protein per half-cup.

This isn't much compared to animal sources of protein such as poultry and eggs, but adding beans to meals can definitely fill some gaps in your daily protein intake. Plus, beans are a great source of fiber and other nutrients.

Read more: Noom vs. Weight Watchers: Cost and more compared

Bread is an unassuming place to up your protein intake, but some breads actually pack quite the protein punch: Just like brown rice has more protein than white rice, whole-grain bread has more protein than white bread.

This is because whole-grain foods keep all parts of the grain -- the germ, the bran and the endosperm -- whereas the refining process strips grains down to just the endosperm, which doesn't contain many nutrients.

Dave's Killer Bread 21 Whole Seeds and Grains, for instance, contains five grams of protein per slice. If you eat two slices for breakfast, that's an automatic 10 grams of protein that you wouldn't get with refined white bread.

Read more: Body recomposition: How to lose fat and gain muscle at the same time

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Are you getting enough protein? 7 ways to eat more every day - CNET

Much of todays society is aware of the importance of maintaining a healthy lifestyle that allows us to feel good. For it, diet and physical exercise play a fundamental role. And is that, following a healthy diet, varied and away from processed products, while maintaining an active lifestyle is essential to fully enjoy our body.

Contrary to what many believe, keep our body active and exercise daily it doesnt have to be linked to going to the gym. And it is that, for many people training in these centers is uncomfortable or they do not feel good and they do not enjoy. Even in these times of coronavirus that the world lives, many people avoid training in the gym for fear of getting it. Therefore, in this article we collect some simple exercises that beginners can do to get fit and lose weight.

But, first of all, it should be emphasized that, in order to aspire to this type of life, we must sign a pact with ourselves in which we commit ourselves to fight one of our great enemies: laziness. To face this adversary it is usually helpful to create a plan in which we distribute the physical work that we will do every day.

One of the basic and easiest tips to follow is to go for a walk every day. There are many people who enjoy this sport activity, since it is not necessary to be fit to do it and it allows you to speak or listen to a podcast, the radio or anything that entertains you. All this makes this activity something very fun with which escape from stress.

If with practice you acquire better physical shape you can gradually increase the rhythm, to force the body a little more. Even, if you look capable, you can alternate some sections jogging with others, longer, walking. In the end, you can end up enjoying running that so many people have fallen in love with these days.

Going up and down stairs is a great exercise for strengthen our legs, at the same time that we accelerate our heart rate and burn calories. It is advisable to do this exercise in an outdoor park, since climbing the steps of a building can end up making you dizzy from the constant turns it requires you to make. We can maintain a constant rhythm or we can make time bands in which we increase the intensity.

Isometric exercises are one of the best exercises to strengthen the abdomen. Its about staying still with the abdomen in tension as if you were going to do a flexion, but supported on your flexed elbows and without moving.

This exercise can also be performed on your side and supported only on one of the elbows, so we will work the lateral area. This isometric technique is very widespread nowadays because it does not require the movements of the spine or cervical movements that we do in traditional abdominals.

High intensity interval training or HIIT training stands out above other exercises, because doing it properly can get results faster than with other types of activities. Although to carry out these activities sometimes a minimum level of technique and physical form is required, there are routines for beginners with simpler exercises to start with.

To start, we will point out some HIIT exercises that have a global impact on our body. All of them serve us to speed up our pulse and start sweating in a few minutes. This type of training must be done quickly, reaching high intensity levels. Here are some moves to target: Star Jump, Climber, Double Climber, Burpee, and Burrol.

The lifelong push-ups are another of the best exercises that exist to tone the upper body while losing fat. Lying on your stomach, place your arms extended at the same height as your shoulders and keep your back straight and your hips aligned. At this point the tips of the feet is the only part of the body, other than the hands, that touches the ground. Lower the body folding the arms and return to the starting position spreading them out again.

If you dont have too much strength in your arms you can try its lighter version: using the knees as a support point while you cross and keep your feet up.

Finally, we want to emphasize the idea that the part of the body that we should train the most is our brain. And it is that, if we let ourselves be carried false expectations or if we want reach our goals too fast We will fall into a trap that will be difficult to get out of.

Changing our life towards a healthier style will be difficult if we believe that in a couple of weeks we will see great changes. Therefore, it is also not positive to speak of triumphs or failures. Only, follow a healthy diet and engage in physical activity continuously, consuming fewer calories than you spend. Thus, you will get results without putting your physical or psychological health at risk.

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How to get fit and lose weight with five simple exercises - Explica

Cameron and Tyler Winklevoss have announced their collaboration with Stampede Ventures to produce a feature film adaptation of Bitcoin Billionaires.

The best-selling book was written by Ben Mezrich, who also penned The Accidental Billionaires. If that sounds familiar, theres a good reason The Accidental Billionaires was adapted into David Finchers award-winning film, The Social Network.

The story will follow the brothers journey for redemption and revenge in the wake of their widely publicised legal battle with Facebook. The Winklevoss twins had initially attempted to start their careers as venture capitalists only to discover that no one wanted to even touch them. There was, apparently, this perceived risk of alienating Mark Zuckerberg if you dealt with them back in the day.

While nursing their wounds in Ibiza, the Winklevoss twins would run into a shady character who tips them off on a hot new trend: cryptocurrency. Thats when they decide to immerse themselves in what was then an obscure and sometimes sinister world. Yes, I know. It all sounds very cinematic.

Spoilers: not only would the Winklevoss twins become the worlds first bitcoin billionaires as indicated in the title they would also take quite the hit post-crypto bloodbath of 18. So it should make for some interesting viewing.

Currently, additional details about the Bitcoin Billionaires movie are rather sparse. But well be sure to let you know when the juicy casting details and killer trailers present themselves.

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Bitcoin Billionaires Movie In Development With The Winklevoss Twins - Boss Hunting

James Allison, Mercedes technical director, has made clear his opinion about the 18-inch wheels that will be implemented in Formula 1 in 2022. He assures that they are slower than the current ones, although they hardly intervene in aerodynamics.

One of the novelties of the technical revolution of Formula 1 in 2022 is the introduction of 18-inch wheels in Formula 1 tires. Something that, after years of testing and requests from fans, will reach the highest category of the motorsport, but that is not to everyones liking. James Allison, Mercedes technical director, has been against its implementation due to its worse performance compared to the current 13-inch.

The new wheels are going to be heavier, with less grip, and with worse performance. They are going to make the cars slower, between one and two seconds. If you are a 13 year old or a fan of Fast and Furious you will surely like themAllison commented on the question of a Twitter user in a round of questions and answers from the Mercedes teams home.

The British insists that this type of tire profile is more suitable for street cars, and that this introduction is more to link the world of Formula 1 with utility vehicles.

In street cars, the economy is much more important, so it is more relevant to link with these vehicles. It is also important for tire builders to be interested in being part of Formula 1, added Allison.

In closing, Allison understands the FIA and Libertys reasons for introducing these tires. With future cars where the aerodynamics will lose weight to favor the show, this change will be effective for it.

If you are the FIA and the FOM, who want to compress the grill with wheels that do not affect aerodynamics, it is good. But its also a good opportunity to shake our heads. Time will tell if it finally gives that result, has influenced to finish.

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Mercedes mocks the 18-inch: If you are a fan of Fast and Furious you will like them - Explica

The "Status Report of The U.S. Weight Loss Market in 2020: Effects of The Pandemic" report has been added to ResearchAndMarkets.com's offering.

This new report presents a wrap-up of 2019 performance for the U.S. weight loss market, and a forecast for 2020 in view of the COVID-19 pandemic.

The value of the total market is projected to decline by 9% to $71 billion this year as a result of temporary closures of weight loss centers and medical programs in March-May. However, some market segments have actually prospered due to shifting dieter behaviors - frozen dinner entrees, meal replacements, weight loss apps and other virtual services, and multi-level marketing channels.

The report covers discussions of:

2019 market/revenue performance, recent competitor developments (Weight Watchers, Jenny Craig, Nutrisystem, Medifast, Noom, others), latest dieter trends, shifting of the diet season in 2020, MLM channels, weight loss & fitness apps.

Individual Status Reports and the probable Effects of the Pandemic on operations and revenues, for ALL major weight loss market segments diet soft drinks, artificial sweeteners, health clubs, commercial weight loss chains, health clubs, OTC meal replacements and diet pills, medical programs (physicians, hospitals/clinic programs, prescription diet drugs, bariatricians, modified fasting programs, weight loss surgeries), and low-calorie dinner entrees.

Key Topics Covered

Introduction, Scope, Methodology

Overview: Weight Loss Market Size & Market Segments

Table:

Effects of COVID-19 on Consumer Dieting Behavior

Commercial Weight Loss Programs

Table:

Company Outlooks, 2019 performance & developments, 2020 Revenue Forecasts:

Retail Meal Replacements & Appetite Suppressants Market

Tables:

Company Outlooks & 2020 Sales Forecasts:

Medical Weight Loss Programs

Hospital & Clinic Chains, MD programs

Table:

Physician-based diet programs:

VLCD/LCD Modified Fasting Programs

The Weight Loss (bariatric) Surgery Market

Tables:

The Diet Drugs Market

The Diet Soft Drinks & Artificial Sweeteners Market

The Diet Soft Drinks Market

Table:

The Artificial Sweeteners Market

Table:

Frozen Diet Dinner Entrees Market

Low-cal Frozen Diet Entrees & Low-cal Foods Market

Health Clubs Industry

Reference Directory of Industry Sources

Companies Mentioned

For more information about this report visit https://www.researchandmarkets.com/r/n6bry1.

Research and Markets also offers Custom Research services providing focused, comprehensive and tailored research.

View source version on businesswire.com: https://www.businesswire.com/news/home/20200604005296/en/

Contacts

ResearchAndMarkets.comLaura Wood, Senior Press Managerpress@researchandmarkets.com

For E.S.T Office Hours Call 1-917-300-0470For U.S./CAN Toll Free Call 1-800-526-8630For GMT Office Hours Call +353-1-416-8900

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United States Weight Loss Market in 2020: Effects of the COVID-19 Pandemic - ResearchAndMarkets.com - Yahoo Finance

IT's said to be the most important meal of the day.

And by picking the right food, you could make breakfast the healthiest too.

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In particular, there are several different breakfast meals that you could and should start your day with to maximise your weight lossgoals.

And having awell-balanced dietis vital in blitzing body fat, especially around your stomach.

Here, we talk you through the five best breakfasts to eat in order to achieve your weight loss goals...

While many people believe anything carb-heavy can ruin an otherwise gooddiet, they are a vital part when it comes to starting the day.

In particular, fibre is a powerful appetite suppressant, so starting your day with foods such as a bowl of granola is great way to stay on track with your weight loss journey.

Top nutritionist Susie Burrell says: "Unless you are specifically following a low carb or keto program, adding some wholegrain low GI carbs to your breakfast mix is the best way to help replenish your body after the overnight fast, and ensure your brain and muscles have all the energy they need to be at their best.

"If cereal is your thing look out for low sugar granola options or oats, fresh fruit is a great option to add too."

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With it being low in both fat and calories, yoghurt is the ideal food to eat for breakfast if your hoping to lose weight.

It can help improve your digestive health, and combat against any potential bloating and excessive gas through the probiotics it contains.

Meghan Markle's nutritionist even emphasised the benefits of yoghurt- admitting that she tells her clients to eat the dairy treat before every meal.

And a recent study undertaken at the University of Tennessee revealed just how good yoghurt is for blitzing belly fat.

The results revealed that participants who ate 18 ounces of yoghurt per day (as well as reducing their overall calorie intake) lost, on average, 81 per cent more belly fat compared to those who opted to diet without eating yoghurt.

It's also a great source for vitamins and minerals too, with zinc, iodine, potassium and vitamin B5 all active within yoghurt.

Having protein at the start of the day is a great way to help stay healthy and remain lean.

Nutritionist Susie says: "Consuming 20-30g of high quality protein via foods such as eggs is the easiest way to set the platform for a day of healthy eating.

"Not only will a high protein breakfast help to regulate blood glucose levels throughout the morning and keep you full for several hours, but protein rich foods actually require more calories to digest than carbohydrate rich foods thus helping to boost metabolic rate."

Studies have shown that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day.

Quick breakfast tips

Source:Diabetes UK

Berries are a bit of a secret weapon when it comes to achieving a slim physique.

Research has found that going for red or blue coloured fruit - such as cherries, blueberries, blackberries and red grapes - can help you lose that unwanted belly fat.

The chemicals which give the fruit their brightly-coloured appearance can also burn stomach fat and help you get the abdominal area youre after.

One quick way you can your daily dose of berries is through the new AroniaX Berry Shot - which is a quick daily shot of berries which helps digestion and improves your gut health.

We don't always need tocut out fatwhen it comes toweight loss.

Susie says: "Goods fats not only offer a range of key nutrients but adding some good fat to a meal helps to ensure that you will be kept fuller for longer after eating.

"Avocado works well with toast and smoothies."

Just make sure you always choose brown over white bread if you're planning on putting avocado on toast.

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

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

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

It's almost important for your liver and kidney health too.

But it is possible to drink too much, which can have the opposite desired effect, so it's key to strike a balance.

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Guidelines suggest about two litres per day, but it can vary from person to person, so simply drink when you're thirsty and stop when you feel well hydrated.

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

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

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The 5 best breakfasts to eat to blast belly fat and lose weight - The Irish Sun

Infertility is becoming to be one of the most common health issues facing young couples. Estimates suggest that infertility affects about 1520 percent couples globally. Infertility is defined as not being able to get pregnant despite having regular, unprotected sexual intercourse for at least a year. It may result from an issue with either male or female, or a combination of factors that prevent pregnancy. Also Read - Female infertility: 6 herbs that can help you get pregnant

According to studies, infertility levels are rising faster in developing countries than in developed countries. Inadequate healthcare, unsafe abortions or untreated infections of the reproductive organs are cited as some of the reasons behind rising infertility cases in developing countries. In India, infertility affects about 10 to 14 percent of couples in the country as reported by the Indian Society of Assisted Reproduction. The cases are higher in urban areas where one out of six couples is infertile. Also Read - Signs of infertility that most women ignore

Of the total recorded cases of infertility in India, approximately 40-50 per cent are said to be due to female bodily conditions. Another 20 per cent are linked to abnormal sperm conditions and the rest are classified as unidentified factors. Multiple factors affect the fertility of an individual, including age, sedentary lifestyle, obesity, smoking, pollution, stress, medical conditions, etc. Also Read - PCOS may make it difficult for you to get pregnant: 5 effective yoga poses to treat the condition

Age is one of the most prominent factors. Fertility usually starts to drop after the age of 32 in women, and after 50 in men. Recent trend and analysis suggest that increasing number of Indian women in the Metro Cities are delaying their pregnancy owing to their career and competitive jobs. Another cause of infertility among Indian women is their lifestyle choices, with sedentary lifestyle and addictions being the major culprits here.

Smoking is major factor leading to infertility. Women who smoke do not conceive as efficiently as non-smokers and they are also at a greater risk of miscarriage. Smoking can also decrease sperm quality in men. Obesity and sedentary lifestyle are also linked to increased risk of infertility in both females and males. Women with lifestyle issues like obesity and diabetes are more likely to suffer from infertility than the heathy peers. Polycystic ovarian syndrome (PCOS), premature ovarian failure, damage to fallopian tubes, fibroids, widespread use of emergency contraception, surgical abortions are other common factors for infertility in women.

A balanced diet and lifestyle changes can help significantly boost your fertility. Here are a few natural ways to increase your fertility and become pregnant faster.

Eat antioxidant-rich foods: Antioxidants fight free radicals in your body, which can damage both sperm and egg cells. Foods such as fruits, vegetables, nuts and grains are loaded with antioxidants like vitamins C and E, folate, beta-carotene and lutein.

Stay active: Regular exercise can do wonder to your health, including increased fertility. However, excessive high-intensity exercise can have the opposite effect. Exercising too much may disrupt the energy balance in your body, and negatively affect the reproductive system.

Keep stress away: Too much stress can decrease your chances of getting pregnant. Stress can lead to hormonal changes and reduce your chances of conception.

Maintain a healthy weight: Both underweight and overweight are associated with increased infertility. So, lose weight if youre overweight and gain weight if youre underweight.

Avoid Excess Alcohol: Studies have linked high alcohol consumption to infertility in women. Therefore, it is advisable to reduce or avoid alcohol to improve your chances of getting pregnant.

Published : June 4, 2020 5:12 pm | Updated:June 4, 2020 5:15 pm

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Infertility cases are rising in India: 5 natural ways to improve your chances of getting pregnant - TheHealthSite

When it comes to losing weight, people often want know the best way to shed excess pounds and theres no shortage of fad diets or fitness crazes claiming to have the secret to fat loss. One theory even suggests that exercising at around 60% of your maximum heart rate will bring our bodies into a so-called fat burning zone, optimal for losing weight.

But does this fat burning zone even exist?

First, its important to understand a little about our metabolism. Even if we were to sit at our desk all day, our body still needs fuel to meet energy demands. This energy comes from carbohydrates, proteins, fats and phosphates. However, the rate at which we use them, and how much we have available, varies between people. It depends on a number of factors, such as dietary intake, age, sex and how hard or often we exercise.

Generally, exercising at lower intensities such as sustained walking or light jogging doesnt require as much effort by our muscles as sprinting, for example. This means the amount of energy needed by the body is lower, so energy supply predominantly comes from fats.

But as exercise intensity increases, fat cant be metabolized fast enough to meet increased energy demand. So the body will use carbohydrates, as these can be metabolized more rapidly. This means there is indeed an exercise intensity where fat is the predominant energy source.

At the lower end of this spectrum is our resting state. Here, the number of calories our body needs to function is considerably low, so the body primarily metabolizes fat to use for energy. This means the potential zone for metabolizing fat is between the rested state and the level of exercise intensity where carbohydrates become the dominant energy source (in terms of percent contribution to energy demand).

But this is a wide range, which lies between a resting heart rate of around 70 beats per minute to around 160 beats per minute during moderate effort exercise (such as cycling at a constant speed where holding a conversation becomes challenging), where the crossover from using fat to carbohydrates for energy occurs.

The issue with such a wide zone is that the person exercising wouldnt necessarily be optimizing their ability to metabolize fat, because as the exercise intensity increases theres a gradual change in the balance of fat and carbohydrates your body uses for energy.

Fat burning zone

So how can we know at which point our body will switch from using fat to other fuels for energy? One approach researchers take is assessing how much fat is being used for energy during different exercise intensities.

By measuring how much air a person expels during an exercise test which gets progressively harder, physiologists have been able to calculate the relative contributions of fat and carbohydrates to meet the exercise demand at different intensities. The highest amount of fat burned is called the maximal fat oxidation rate (or MFO), and the intensity this occurs at is termed FATmax.

Since this method was first used by researchers, studies have shown that as the intensity rises from around 40-70% of a persons VO max which is the maximum amount of oxygen a person can use during exercise theres an increase in the rate of carbohydrates and fats being used. The rate of fat being burned starts to decline at higher intensities as the body requires energy more rapidly.

The so-called fat burning zone has been shown to occur anywhere between about 50-72% of a persons VO max. However, the ability to burn fat is also based on genetics, with studies showing that this fat burning zone is likely to be lower in overweight or obese people around 24-46% of their VO max and higher in endurance athletes.

Another point to consider is how much fat we actually burn during exercise (if we express it in grams per minute). The answer is: surprisingly little. Even in studies with athletes, at FATmax, participants only burned on average a mere 0.5 grams of fat per minute. This would equate to around 30 grams of fat per hour.

In the average person, this appears to be even lower, ranging between 0.1 and 0.4 grams of fat per minute. To put it in perspective, one pound of fat weighs around 454 grams. So, though training in this fat burning zone will help with fat loss, this might also help explain why it takes some people longer to lose fat through exercise.

But there is evidence that following certain diets (such as intermittent fasting or a ketogenic, high fat diet) and longer exercise can increase the actual amount of fat we burn.

Perhaps its time to no longer consider burning fat to have a zone, but rather an individualized sweet spot which can be used to optimize our exercise regimes to lose weight. Regular physical activity around this sweet spot (which typically occurs at a low to moderate feeling of effort, for example 30-60% of your maximal effort, or a perceived exertion level of one to four out of ten) will likely improve our bodys efficiency in using fat for energy and translate to a lower overall body fat percentage.

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Justin Roberts, Principal Lecturer, Anglia Ruskin University; Ash Willmott, Lecturer in Sport and Exercise Science, Anglia Ruskin University, and Dan Gordon, Principal Lecturer Sport and Exercise Sciences, Anglia Ruskin University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Disclaimer: The opinions expressed in this article are those of the author and do not reflect the official stance of The Jakarta Post.

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'Fat burning zone'? The best way to exercise to burn fat - Jakarta Post

Usually the two folks participating in the Salisbury Post wellness program have lots of alternatives for exercise. With the YMCA and the Forum shut down for the whole month, Robin Satterwhite and Isaac Miller had a few extra challenges.

I asked them to recap with a broad stroke the program so far. Robin Satterwhite, humanities department chair for RCCC, said, The past five months have been an eye-opening experience and a great learning process. FEAR (False Evidence Appearing Real) is my worst enemy. The whole wellness experience for me has been equally mental and physical. I think I cant do things, but I have had to work to overcome that. Some of this may be remnants of the anxiety I have suffered my entire life, but regular exercise continues to help.

The knee discomfort is history, so Im back to where I was at the beginning of March. I will not give in to injury or fear! Life is full of obstacles and roadblocks and we have to keep pushing forward. I am very fortunate to be in this program and want to give my best for maximum results.

Salisbury Police officer Isaac Miller said, The first little bit was rough but once I got into a groove, I have loved working out. There has been plenty of ups and downs, but the last five months have been great. We have the gym at the PD, so a good run mixed with weight training workouts has been my standard.

In mid 2018, I had a heart issue that put me in the hospital for a week and out of work for a few weeks. I was at my heaviest weight ever, around 340 pounds and this was a wake-up call for me. This program was what I was looking for to try and save my life. I now exercise 5-6 days a week. With Robin as my accountability partner and David as my coach, I want to only go back to the hospital as a visitor.

I asked about their strengths and weaknesses so far. Robin said, For strengths, I have had great support from family, friends and the community. Everyone cheers me on! Regarding weaknesses, I have always been a procrastinator! I fight this bad habit daily! Also, menopause seems to make weight loss a bit more difficult. It gets frustrating to follow what my coach says to do, but see the pounds melting slower than expected. Another weakness is patience, obviously!

Isaac added, My strength is my desire to be better than yesterday. I always push myself to surpass goals that I set for myself. My weakness would be that I dont know when to stop. I will go to exhausting lengths to beat my personal best. Sometimes I push a little too hard with no regard to the negative effect it will have on my body.

Our gyms will likely still be closed for the most part through June 26although certain legal challenges to the shutdown have begun. Isaac does weights, Robin does YouTube classes, and both run. I asked both what else they can do.

Robin said, I am very disappointed the gyms are remaining closed for almost another month! As the humidity picks up outside, running becomes more of a challenge. I plan to keep running outside and doing a better job of running earlier in the day, plus mixing in YouTube videos. I have a step bench at home and use online classes there. Zumba videos are another option I am experimenting with. I miss the kickboxing classes at the YMCA and cant wait for them to resume.

Isaac said, I need to be consistent. Using MyFitnessPal to track my calories lets me adjust if Im struggling to lose weight.

Neither Robin nor Isaac had met a monthly goal through April and Robin said, My past monthly weight loss goals have been a bit unrealistic. For June, I would like to see at least four pounds gone and want more. Isaac again wants to lose 10 pounds.

With an exciting, fast finish to May, Robin lost five pounds and Isaac lost 10 and is down to 292. Robin is now down 10 pounds and Isaac 32 for the year.

The best month yet! Robin and Isaac want another one in June. See you in a month!

More:
Robin and Isaac: Moving forward with best month yet - Salisbury Post - Salisbury Post

How would you like to lose weight, improve your health and help the planet? And fast?

If you answered yes to any of the above questions, then my Zombie Apocalypse Diet might be just for you.

In only four weeks on the Zombie Apocalypse Diet, I lost 9.8 kilograms, my blood cholesterol dropped from an unhealthy 6.1 to a respectable 4.4, my waist circumference dropped from 99 to 91 centimetres, my liver function improved and my BMI came back into the healthy range.

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I'm still working out the sales pitch, but it sounds pretty good right?

It worked for me when for four weeks, I acted as if the zombie apocalypse had struck without warning no food in the shops, nothing in my fridge or cupboards. Everything I ate I had to grow, catch, or forage.

If you want to catch up on the backstory, and the rules of the challenge, the video for episode 1 (below) should answer all your questions.

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Here's a quick recap of what was on the menu during the four weeks.

There are plenty of people out there with the knowledge and skills to be completely self-sufficient in their sleep. They might even be able to put on weight.

But most people, me included, aren't that person. And that was the point I wanted to see whether a relative novice could make it if the food taps were suddenly turned off.

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As well as looking at the health impacts of such a diet and lifestyle change, I wanted to compare the environmental pros and cons of this diet with a commercially sourced one, and to see how much money would be saved.

So, here are the results:

The early health indicators of this diet appear to be pretty positive.

Waist circumference is an indicator of cardiovascular risk, and lower cholesterol can reduce the chance of complications like clogged arteries.

There are two main reasons that my weight loss was so rapid on the diet.

Firstly, eating far less food means you go into kilojoule deficit I got less energy from food than I expended, and my body started to convert stored fat to energy.

The second reason is the lack of carbohydrate-heavy foods like potatoes, legumes and even milk. My body entered a state of ketosis where it burns fat to compensate for the lack of carbs.

However, losing weight rapidly increases the risk of rebounding back to your original weight, or even gaining more weight if you take up old habits, according to GP Krystyna de Lange.

"Certainly if we look at your physical parameters and bio-chemical parameters, we have seen some positive changes," Dr de Lange said.

"[But] rapid weight loss, where you're just going into a caloric deficit isn't always the healthiest way to do it, and it is making sure that those changes are then sustainable."

The money was almost a no-brainer.

For four weeks I was paying nothing for food. And if you can keep your foraging and catching local, you'll spend hardly any money on fuel either.

In my case, I estimate I came out about $250 ahead each week on average.

Those savings mostly came down to avoiding the four horsemen of the bank-balance apocalypse takeaway lunches, coffee, booze and fuel.

Grazing cows and sheep are the biggest individual contributors to Australia's food emissions, so taking out all red meat puts you ahead from an emissions perspective.

But what about the roosters I killed and ate?

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The biggest source of emissions, as well as water use and resource consumption in the commercial farming of chickens in Australia, is the production of feed stock according to a life cycle analysis from 2017.

Typically, meat birds sold at supermarkets are grown extremely fast, and are killed at between six and eight weeks old.

In my case, the roosters, who were hatched from a neighbour's backyard eggs, were several months old and had been fed some grain in their diet.

While it could be argued that they enjoyed a higher standard of living than some of their commercially raised counterparts, it's likely that more resources went into keeping them alive longer.

The biggest environmental considerations for seafood are the sustainability of the species you're eating and how they're caught, according to agronomist Daniel Tan from the University of Sydney.

"We want to eat species that are at the bottom of the food chain, [that] there are lots of, and try to avoid the top-order predators things like sharks and tuna," Associate Professor Tan said.

That's because there are typically fewer top order predators, and they're more susceptible to overfishing.

Apart from a bonito [tuna] and flathead, all the seafood on the menu mullet, pipis, snails, prawns fit into that lower-order category.

And the fishing methods cast-netting and line fishing were pretty low-impact as well, Dr Tan said.

"If you look at a lot of trawlers out there, there is sometimes a lot of bycatch. It could be up to 50 per cent of bycatch is not eaten and is thrown back in the ocean that's a lot of waste there."

There needs to be a big warning here: firstly, some insects and arachnids are poisonous and expert identification is required.

Secondly, even non-poisonous insects in urban areas can contain pesticides and environmental poisons that make them unsafe to eat.

However, from a sustainability perspective, insects, especially when sourced locally, are extremely low impact.

Grasshoppers, termites, scorpions and crickets can all be caught and don't require any inputs like feed.

For this reason and more, insects are going to become a key protein source of the future, according to insect farmer Olympia Yarger.

"In a climate-change world we're going to need resilience in producing food. Animals don't do well when it's 45 degrees [Celsius] outside, but we can create climate-controlled environments in our cities for insects," she said.

""I'm not wanting to do away with cattle farming, that's not where I'm trying to go. But the two things can't be true at the same time: Climate change is real, but we'll be able to farm the same."

If you're anything like I was up until recently, that's not an appetising thought. But here's an inside tip: Deep-fried scorpions are delicious, grasshoppers taste like prawns, and crickets taste like cashew nuts.

Termites on the other hand, taste like...dirt.

The biggest environmental issues with our veggies and salads are land-clearing for cropping, water use, food miles, and fertiliser and pesticide use.

In my case, those factors were negated by growing the veggies in my garden or foraging them nearby, and the water I used came from tanks.

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The answer to this question is yes, with a few caveats.

I went into this challenge with an advantage. I live on a few acres with room to grow plenty of food, and access to clean water.

Want more science plus health, environment, tech and more? Subscribe to our channel.

And I also wasn't really facing a zombie apocalypse. I had plenty of time to prepare. Which is what most experts say we need to be doing collectively right now.

Whether we'll ever face a real zombie apocalypse is still unwritten, but climate change is making the strongest bid to throw our food systems into disarray.

Forecasts say some crops will no longer be able to be grown in Australia, and longer, harsher droughts and storms will make growing seasons less predictable.

The good news is by making changes to how we produce and consume food, we can reduce greenhouse gas emissions and create more climate-change resilient food production.

The other good news is we don't have to do anything as drastic as being completely self-sufficient.

Experts say diversifying what we eat, sourcing local and seasonally available foods, and reducing the amount of red meat we consume can all help us avoid having to adopt a real-life zombie apocalypse diet.

Get all the latest science stories from across the ABC.

Follow this link:
Want to lose weight, get healthy and help the planet? The Zombie Apocalypse Diet could be for you - ABC News

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