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Finding a weight-loss plan on which you can be successful may require some trial and error. Research suggests you'll have better luck finding a strategy that works for you, if you avoid these five common pitfalls:

Only counting calories -- Calorie intake is important to monitor when losing weight, but it takes more than that. You have to adjust both diet and exercise. While modifying your diet is vital, studies show that maintaining weight loss is achieved through regular exercise.

Choosing the wrong reward -- If you choose a caloric snack as a reward after exercise, you may not be burning enough calories to achieve your weight-loss goals. Consider non-caloric rewards, such as taking a warm bath, watching a movie or shopping with a friend.

Thinking weight training bulks you up -- Studies show that incorporating resistance training is the most efficient way to prevent and overcome excess weight.

Setting unrealistic goals -- Set goals that are smaller, more manageable and offer early visible signs of success. Even moderate weight loss -- such as 5 to 10 percent of your body weight -- can lead to health benefits.

Going too fast too soon -- To maintain a lifestyle change, start slowly. Add 10 minutes a day of exercise. Go for a walk after dinner instead of watching TV. Break up your exercise into shorter time periods during the day. If you start out pledging to exercise an hour a day, six days a week, you run the risk of getting injured or burned out.

Exercise for life

Aim for two hours and 30 minutes of aerobic exercise per week. Don't let this number overwhelm you. Use these tips to make it happen.

Make a plan. Look at your calendar each week and schedule daily exercise.

Include a friend. Having a workout buddy will help you stay motivated and make your workouts more fun.

Switch it up. From walking and biking to weight lifting and yoga, switch up favorite activities throughout the week to keep your exercise plan from becoming mundane.

Be sure to talk with your provider before starting an exercise program. The providers at Siloam Springs Family Medicine are accepting new patients and walk-ins are welcome. If you would like to schedule an appointment, contact Siloam Springs Family Medicine at 479-215-3035.

Everything counts

Exercise alone will not achieve weight-loss results. Healthy eating plays an essential role in every successful weight-loss strategy. A few simple changes can help you lose weight and keep it off.

Aim for smaller portions.

Choose foods higher in fiber.

Eat more vegetables and fruit.

Avoid foods that include empty calories, such as desserts and sugary drinks.

Keep a food journal to become more aware of what you are eating.

Community on 01/22/2020

Print Headline: Five common weight-loss pitfalls

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HEALTHY LIVING: Five common weight-loss pitfalls - NWAOnline

Charleston, WV, Jan. 22, 2020 (GLOBE NEWSWIRE) -- Its no secret that carbohydrates are a major factor when it comes to weight loss. Most diets will place an emphasis on proteins and vegetables while minimizing carb intake in order to reduce blood sugar spikes as well as eliminate excess sugars from the body. Despite how it seems, carbohydrates arent inherently bad. Carbs are units of energy that are needed for physical activity, but weight issues occur when energy output isnt enough to burn off extra carbs. At that point, they become stored in the body as glycogen in the liver and muscle, ultimately converting to body fat. While many diets such as keto and diabetic dieting recommend reducing carb intake to very low amounts, carb cycling is a great option for people who routinely utilize carbs for energy to fuel physical activity.

Telemedicine weight loss provider - Diet Demand utilizes a low carb diet followed by carb cycling for many patients who need quick weight loss results for health reasons. Diet Demands Medical Director Dr. Tom Burns states, When you go on lowcarbdiets, your glycogen tank will empty after a few days so you can enter ketosis. Maintaining a lowcarbintake can be helpful in these earlier stages to keep blood sugar and insulin better regulated which can aid in fat loss. However, Dr. Burns notes that over time the decrease incarbscan cause changes in hormone levels and it can be difficult to make gains in lean body mass when glycogen stores andcarbintake is low.

This is wherecarbcyclingcan come into play, he states. This approach is originally targeted at athletes trying to become leaner but still wish to maintain and build muscle mass which is a very difficult balance to strike. On training days, the athlete will increasecarbintake to create an anabolic environment and provide glucose and glycogen to the muscle tissue. Then during non-training days dietarycarbswill be decreased, and the glycogen tank will start to empty again creating the environment of low glucose and glycogen which can help with fat loss. For non-athletes, longer intervals between filling the glycogen tank can be helpful for initial fat loss with the occasional glycogen re-fill orcarbcycling. Diet Demand uses this method with obese patients to allow them to continue losing weight over longer periods of time without plateaus, muscle loss or excessive hormone changes.Muscle preservation is particularly important in overall health and weight maintenance as it burns fat and increases dexterity, balance and youthfulness in general.

Get a FREE Diet Demand consultation to assess your need for safe and quick low-carb diet results by visiting https: http://www.dietdemand.com/ to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDemands physicians all received specialized training in nutritional science and fast weight loss. DietDemand reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDemand patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At DietDemand, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to DietDemand for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

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About the Company:

DietDemand is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, DietDemand has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

DietDemand Contact Information:

Providing care across the USA

Headquarters:

Escondido, CA

(888) 786-9568

info@dietdemand.com

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Diet Demand Utilizes Carb Cycling & Low-Carb Dieting Combination to Help Patients Achieve Fast Weight Loss - Yahoo Finance

While there are no shortcuts to lose weight and get ripped in a record-breaking time, there are many diverse weight loss plans and routines that you can club together to work in your favour. Much like what 25-year-old Himanshu Sharma did to lose 58 kgs and trim from 120 kgs (with a body fat percentage of 45 per cent) to 62 kgs (with a body fat percentage of 9 per cent).

Sharma says, I mixed a lot of approaches as it wasn't just about losing weight faster; it was more about staying and being healthy. He also adds that there was no real motivation for him to lose weight in the beginning but an upcoming trip made him want to get fit. I was going to Thailand and had actually just decided to lose some weight before it. However, nothing happened overnight or even in the one month I had prior to this trip. But when I came back, I started working on myself because it gave me a good feeling. After that, for the next 6 months, I worked really hard to get in shape without taking any breaks and gaining knowledge on fitness via the internet. Consequently, the results started reflecting and then the motivation to do even better followed. Below, he highlights the weight loss plan that helped him get in shape - a mixture of multiple different sustainable dietary changes.

I started my journey with cleaning my diet slowly and also eating whole foods and protein-rich meals. During the same time I also completely ignored processed foods and started indulging in body weight and HIIT interval training.

After following this routine for a couple of months, I learned about the caloric deficit diet and started following it along with strength training in the gym.

A caloric deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need to create without harming your health.

The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

Sharma says that he didn't follow any specific diet chart to achieve this and instead made his diet around his schedule. I followed this diet for a few months and then started following a Low Carb diet (Not Keto but less carbs) for about 3 months. During this phase, cardio became a small part of my training routine, which comprised Sprints mixed with HIIT or Swimming. I love to mix a lot of training styles together as your body never gets used to it and you will not hit a plateau. Below, he highlights his general workout schedule that went hand in hand with these changing diets.

I used to workout 7 days a week or until I felt there was a need for rest. This is what my General workout schedule looked like:

Legs:

Squats - (60-70% of My one rep max ) x 8-10 reps | 5 sets

Jumping squats - Until Failure.

Lunges 5 sets of 10 Reps - Comfortable weight

Core:

Hollow Body Holds - 15 sec x 5 Sets

Planks - 1 Min hold - 4 Sets

Hanging Raises - 5 Sets x 10 Reps

Weighted Sit Ups with Hold (Grab a barbell, get in tuck position and lift your upper body till your knees and arms extended, HOLD)

Balance:

Single Leg RDL - Light weight + Holds

One leg Balance HOLD (Alternating)

Chest:

Flat Bench Press - 5 Sets of 15 Reps ( 30-40 % of 1 Rep max)

Decline Dumbbell press - 5 Sets of 10 Reps (Comfortable weight)

Bar Dips - 4-5 Sets of 10 (Bodyweight)

Cable Flyes with Contraction (Light weight) - 5 sets of 10-11 Reps

Triceps:

Rope Pushdowns 3 Sets of 10 Reps

Skull Crushers : 3 Sets of 10 Reps - Light weight

Wednesdays: Back and Cardio

Back:

Deadlift- Warmup (Empty Bar)

50-60% of 1 rep max - 4 Sets of 10 Reps (I mix sumo and Conventional)

Lat Pull Downs - Comfortable weight - 5 Sets of 8-10 Reps (Squeeze)

Cable Row - 4 Sets of 8-10 Reps

Cardio:

Rowing (Row machine ) - 1 min x 5 With Rest Intervals

PullUps with Burpees (As many as possible)

Front Dumbbell Raise - Comfortable weight - 10 reps x 4 Sets

Barbell Military Press - 8 -10 Reps x 3 Sets

Barbell Curls (Full Range of Motion) - Comfortable Weight - 10-15 Reps x 3 Sets

Cable Front Raise for Deltoids with Slight pause - Light weight - 10 Reps x 3 Sets

Side Lying leg raises - 10 sets x 10 reps (Alternate Legs)

Stiff Leg Deadlift - 10 Reps x 4 Sets

Glute Machine - Hip Adduction and Abduction - Comfortable weight - 10 Reps x 3 Sets each

Sprints with rest - 30- 40 sec at 85% intensity

Battle ropes

Body Holds

HandStand Practices, etc

At the end of my transformation, I weighed 62 kgs at 9% body fat (July 2018 - July 2019). Now, I am doing body recomposition and am currently at 72 kgs with 12% body fat. But as far as maintenance goes, once you know how it works it's easy but consistency is the key.

-Identify your food. Cleanse your diet, eat whole natural foods, and less processed food. Start working out, it will boost your energy and enthusiasm and be at it, results will come!

-Make time for exercise. Don't run after fad diets and shortcuts, it will do more harm than good. It's a slow and steady process.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Weight loss: How to lose weight like this guy who lost 58 kgs by following this diverse yet sustainable routine - GQ India

First things first, the goal of losing weight is something personal to everybody.

Sure, there are plenty of health and wellbeing benefits if you do decide to lose weight. But if you choose not to, that is just fine too!

However, if you do wish to do something about those extra pounds this year and have no clue where you should start, you are not alone.

Youd be surprised to know that a quarter of people in the US who resolve to change different aspects of their lives for the better this New Year will also be hoping to lose weight. And that means they are also going to hope for cookie-cutter solutions fast weight loss alternatives, fad diets, quick fat burn exercises, etc.

You see, the thing is, losing weight successfully and without suffering any adverse side effects is something frightfully complicated.

There is a lot of dedication, will power and commitment attached to losing weight, not just following a strict diet. Anybody can go on a diet; a few can stick to it. Remember, this is something long-term that is you want to bring about a positive change in your life truly.

It is good to be determined and committed to attaining a goal, such as weight loss. However, what is equally vital to achieving that goal is being realistic.

The ability to effectively lose weight is directly proportional to personal honesty. Always make sure that your weight loss goals are realistic and in tandem to your lifestyle.

What that means is you will never have the time to cook a diet-conscious meal every night. And that is especially a truism if you dont like spending the on standing in front of your stove.

As per a study published in the American Journal of Clinical Nutrition, it was identified that many diet relapsers did lose weight by going on fast or by taking fat loss supplements. However, the same study also discovered that those relapsers were able to maintain their weight loss in the long term.

A good workaround to staying committed yet comfortable is to cook for two nights any day of the week and ordering healthy options for the rest of the week.

Moreover, it is also crucial that you stay honest when it comes to your food preferences. If you dont like to eat quinoa to lose weight, dont. Go for something that suites your taste buds.

It is one thing to jump on a weight-loss bandwagon with a free gym pass and then quitting a week into your routine. To stay consistent, you have to first intrinsically realize why it is that you want to lose weight.

Knowing why you are setting a goal will help you stick to the pathways that lead towards a positive outcome.

Ask yourself questions like:

Jot down your answers in a notebook and keep reminding yourself!

Dont get sucked into new diet fads those so-called magical tips and ingredients to melt fat. There is no such thing as a secret to lose weight. The only secret is to understand what suits you.

The best diet is one that you can comfortably accommodate in your lifestyle while giving you all the nourishment you need to function normally.

Dont look at food as just means to curb your calories encourage yourself to eat healthier foods overall. Go for more wholesome foods, minimize your daily sugar intake, balance your calories, etc.

Practicing moderation is a heck of a way to stay healthy and lose weight at the same time rather than trying and forcing yourself to stick to a strict meal plan each day.

Sure, you may experience rapid weight loss. However, keep in mind that this is very short-term and is challenging to sustain. Slow and gradual weight loss far outweighs melting your fat as fast as you can.

That is because taking things slowly will enable you to get used to your routine. Losing half to two pounds every week is normal. But dont get too worked up about numbers practice moderation and consistency.

Gradually change your habits, start making time to go to the gym you dont have to go every day, every alternate day is fine.

It is effortless to concentrate on what just what you are consuming day in and day out. However, losing weight more sustainably requires a couple of other elements as well.

For example, hire a personal health coach if you can join a supportive community, etc. You see, without good moral support, you will never be able to get the knowledge that is vital to designing a long-term eating plan you can sustain.

It is essential to understand that your weight loss journey can be exciting, and at the same time, it can also be a total letdown.

When you slowly lose the motivation to attaining a goal, it can knock the socks off you. This is one of the most challenging parts of losing weight.

To maintain and sustain your weight loss, you are going to have fuel your resolve and keep moving forward!

Just keep on eating healthy, you can have a cheat day once or twice a month but be sure never to quite your physical training sessions.

As you take the first steps in your weight loss journey, endeavor and fight your desires, never forget to be your cheerleader. Dont neglect self-care! Remember to reward yourself in full when you achieve a goal. But more importantly, never compare yourself to anyone else!

Originally posted here:
5 Fast Ways To Get Back On Track After Holiday Indulging - RecentlyHeard.com

By Steven PetersJanuary 22, 2020 9:11 pm

The American diet is not a healthy one. Typical eating patterns dont match current dietary guidelines set by federal health agencies, according to the Department of Health. The majority of people dont eat enough vegetables or fruits, yet eat too much sugar, saturated fats, and salt.

Whether it is to lose weight for appearances sake or for health, people sometimes change their diet. Food trends develop every year, and 2019 was no exception. 24/7 Tempo spoke to nutritionists with years of experience to find out how American diet has changed over the last year.

Many people go to great lengths to shed a few pounds from following very restrictive diets that health experts warn are not sustainable long-term to spending a lot of money on foods that ingredients labels deceivingly describe as healthy. Fad diets seem to be popping up in greater numbers these days, but the basics of healthy eating are simple these are 29 healthy eating habits that will change your life.

Click here for the 16 ways the American diet has changed over the last year.

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16 Ways American Diet Has Changed Over the Last Year - 24/7 Wall St.

Weight loss has attracted a lot of interest from scientists as the incidence of overweight and obesity keeps increasing, affecting adults and children, and losing weight is difficult. Scientific evidence confirms that losing extra body fat is hard and the risk of regaining the lost weight is high. They have estimated the proportion of individuals who lose weight and successfully maintain the weight loss to be as low as 1% to 3%.

Here is what some of the latest research says about weight loss

Avoid common weight loss diets

Many people struggle to lose weight because of the restrictive diets that are not easy to maintain. When they lose weight at all, they end up binging on unhealthy foods again. It is better to aim for health and get weight loss as a benefit.

Plant foods

A diet rich in fruits, vegetables and legumes has been found to promote health while providing less calories and it helps to lose weight fast and keep it gone. They provide the calories needed for energy but release it slowly, meaning that a person does not feel the sugar-high and the sugar crush that comes from high-calorie foods. The food is also rich in fiber which stays longer in the gut and gives the feeling of being full. Therefore, these foods prevent the need for high-calorie snacks and weight loss results.

Water

Scientists have discovered that drinking water before a meal leads to weight loss. Water gives the feeling of being full and leads to the consumption of less food. It also improves metabolism for up to 3 hours after a meal.

High-protein diet

It is said that avoiding breakfast cereals and having eggs or some other proteins will prevent consumption of too many calories leading to weight loss. Having a huge portion of protein in other meals also controls how many calories are being taken in. Vegans can get their protein from legumes such as lentils, chick peas and all types of beans.

High calorie foods

Evidence says people can cut back on calories and actually lose weight if they avoid sugared foods and refined carbohydrates. They can then eat small portions of complex carbohydrates such as sweet potatoes and whole grains.

Particularly its been found that high-fructose corn syrup leads to weight gain and even obesity, belly fat and too many triglycerides in the blood more than sugar. By avoiding all products containing high-fructose corn syrup, people can lose weight.

Fast foods

Scientists have found that people can achieve weight loss on fast foods if they choose foods that are low in sodium and calories. Such foods are easier to find in Mexican, Japanese, Korean and Chinese outlets.

Intermittent fasting

Intermittent fasting has been found to be effective for weight loss as the body is forced to burn fat for energy during the fasting period.

Healthy snacks

Eating healthy snacks such whole fruits, baby carrots and nuts has been found to aid with weight loss as this avoids empty calories in regular snacks.

Exercise

Exercise is work and it helps to burn calories and to increase metabolism. The best for weight loss is aerobic exercise which includes cycling, walking, jogging, stationary biking and swimming. Resistance exercise, such as weight lifting, has been found to increase metabolism, prevent muscle loss and even increase muscle mass.

Sleep

Sleeping for at least 7 hours per day has been linked to weight loss. That is because sleep is related to insulin, leptin, cortisol and ghrelin production all of which play a role in the metabolism of fat and the feeling of hunger. More sleep means less fat storage, less hunger pangs and less weight gain.

Food addiction

Getting professional help for food addiction helps to lose weight. If weight gain is due to inability to stay away from food and eating too much, then a person may be suffering from food addiction, an emotional and mental health problem.

Genes

Scientist say genes contribute to weight gain in only 10% of the population. They cannot be blamed for the high increase in overweight and obesity (about 2/3 of the population in the U.S. and U.K) in the past few decades. There is evidence that humans have more control over their gene expression and how it affects weight and they can lose weight through the choices they make.

Weight loss supplements

While people are doing all the right things to lose weight, diet pills, probiotics and fat burners have been found to help accelerate weight loss. One such supplement is Shed Fast which increases metabolism, controls cravings and appetite, increases energy and lifts the mood.

The bottom line

It is difficult to lose weight but it can be done successfully through a combination of a healthy diet, exercise, supplementing, sleeping well and getting psychotherapy.

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This is What Research Says About Weight Loss - eNews 2.0

You cannot waste your life away because of food. There is more to life, Jake Sikora told himself. A 38-year-old commercial loan officer from Indianapolis, Indiana, hed been a chubby kid growing up, and after college, with too much fast food and almost no physical activity, he saw his weight climb.

He started avoiding the scale and refusing to look at himself in the mirror. Daily tasks were a challengethings like tying his shoelaces or climb a flight of stairs. He constantly felt tired, and he disliked how he looked. He shopped online for clothes because otherwise he couldnt find anything to fit him. Embarrassingly, he was told he was too large to ride a rollercoaster. And finally came the day when his doctor told him he had high blood pressure, diabetes, and sleep apnea. He was 35 and weighed 326 pounds.

That forced Sikora to confront himself and his relationship with food. Hed tried to lose weight before, with little success. He looked for help, and walked into his first WW (formerly Weight Watchers) workshop. There he learned how to focus on small, sustainable changes that would add up over time.

He started by walking around the neighborhood with his dog. It didnt feel like working out and it was something I enjoyed doing, he says. Hed never really thought of exercise as something he could enjoy. Once he got acclimated, he started going to the gym, doing 30 minutes of cardio three times a week. Today hes up to an hour in the gym, six days a week, doing a mix of cardio, weight training and core exercises.

Finding activities he could enjoy helped him stick with his regimen, but he also says, I have learned discipline is more important than motivation. I view exercise just as important as going to work, getting dressed in the morning, or brushing my teeth. Its simply a non-negotiable part of his routine now. I have realized that I am a priority in life, he says. Not only for myself but my loved onesI need to be healthy.

He started slimming down in February 2017, and reached his goal weight in July 2019. All told, hes lost nearly 140 pounds. I feel the best Ive ever felt, he says. I have new leg on life. The changes havent been just physical; he says, The best transformation has been internally. I have more confidence and self-love than I ever have before. He has a newly positive outlook on life.

Now, even though he never considered himself an athlete before, hes become an avid runner. Hes run 28 races since 2017, including 5 and 10ks, and half marathons. He plans to complete a mini triathlon soon, building on his success so far.

Looking back, Sikora wants to remind people it all begin with baby steps. He wanted to be healthier but didnt know where to begin, so he started small. Start with small changes and build up from there, he says. You will be surprised by how small changes will create big changes.

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Going for Short Walks Every Day Led to This Guy Losing 140 Pounds - menshealth.com

By far, the most popular forms of intermittent fasting are the 18:6, 16:8, and 14:10 time-restricted eatingplans, in which you abstain from food for 18, 16, and 14 hours per day, respectively. While breaking these types of fasts doesn't require quite as much planning as breaking an extended fast, there are still some general recommendations.

First and foremost, stick to whole foods and opt for a mix of macronutrients when you break a fastyou don't want a straight shot of carbohydrates (especially refined carbs) on an empty stomach.

"Definitely avoid carb-loaded meals and sugary drinks as they will cause a blood sugar roller coaster, raising your insulin levels and making you feel even more hungry," says Amy Shah, M.D., who uses intermittent fasting in her practice. "Additionally, having lots of sugar will make fasting for the next day even harder because your hunger hormones [like ghrelin] will be raised."

So what should you eat?"For a standard 16:8 plan, one could break a fast with a low-glycemic meal of choice," says Ali Miller R.D., L.D., CDE, registered dietitian and functional medicine practitioner. "If you're going to have carbs, ensure that they're balanced with protein and fat. A salad with protein, eggs with avocado and vegetables, a homemade protein shake, or a leftover protein and roasted veggies could all work as meal number one."

Portion size matters a bitparticularly when you get into the more intense time-restricted eating plans like 18:6 or 20:4. Even though you may be quite hungry when breaking your fast, particularly if you're new to IF, avoid eating a huge meal or you might overload your digestive system and experience symptoms like bloating. Typically, "hefty snack or small meal is best," says Miller.

Some specific foods you can mix and match to incorporate into your first post-fast meal include:

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Intermittent Fasting? Here's The Right Way To Break Your Fast - mindbodygreen.com

WHILE 2019 was the year of keto and going vegan, it seems as though 2020 is shaping up to be the year of the Noom diet.

On New Year's Day alone, 55,000 people signed up to the weight loss plan - which claims to help you shed pounds easily and keep it off.

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It's an app and personalised meal-planning service that already has more than 45 million users.

And studies have even shown that people who use Noom lose an average of 18 pounds or just over one stone in just 16 weeks.

But is it really worth downloading? Here's what you should know before you sign up to the app...

Noom is a health app designed by behavioural psychologists which claims to help users lose weight and keep it off.

It's targeted at millennials and says it has already helped 32,905 women in their twenties successfully reach their target weight.

It focuses on making easy, sustainable lifestyle changes rather than making dramatic and "restrictive" changes to your diet such as cutting out specific food groups or nutrients.

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The app, which is like having a trainer, nutritionist and health coach all in one place, allows you to:

Noom states that the ideology behind the coaching and content is designed to "'trick' your body into building healthy habits, faster."

The website says it aims to help people "create healthier habits, reduce the risk of chronic health problems, reverse disease and foster healthier relationships with themselves".

Unlike many diets that can be restrictive, Noom actually encourages eating real, whole foods as well as snacks as often as possible.

And this can make weight loss more sustainable as it means users don't feel like they're ever really missing out.

Medical experts and studies have also backed Noom, with the British Medical Journal finding 64 per cent of Noom users have lost more than 5 per cent of their weight.

And Scientific Reports found that 78 per cent of Noom users sustained weight loss over nine months.

On top of this, Noom's own social media accounts show some pretty impressive transformations from users who have shed a significant amount of body weight.

For example, one couple Steve and Anne (pictured above) credited the app for helping them to blitz excess body fat and find their "healthy balance".

Users have also raved about the individualised coaching - since it provides a cheerleading team through your phone who can help you stay motivated with your weight loss journey.

The Noom app is not cheap and costs around 48 a month when you download it from theGoogle PlayoriOS app store.

Otherhealth and fitness apps apps - like MyFitnessPal - provide similar food tracking capabilities designed for weight loss free of charge.

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It therefore might be worth doing the 14-day trial period and cancelling at any time during those two weeks.

On top of this, some people have found the one-to-one coaching "impersonal" and as if the coaches are "bots".

The coaches are also not available outside business hours which can make things tricky if you work long hours or want support outside the work day.

Read more here:
What is the Noom weight loss diet? New app helps you shed pounds and keep it off - The Sun

SUMMARY

For purposes of this discussion, a calorie can simply be defined as a unit of energy that is obtained from food.

If you eat food with more calories than your body needs for daily functions, the extra calories get stored as fat mostly, and you gain weight.

It is January, and many people make resolutions or set goals about what they want to achieve in the new year. Many people include a goal to lose weight, and when people think of losing weight, many of them think of jogging or 'hitting the gym.' Let us examine if this is really a good strategy for achieving weight loss.

Before we go on, I would like to say that exercise is indeed a good thing. Exercise helps your heart and lungs be healthy. The correct type of exercise strengthens your muscles and helps bone density. Exercise helps manage blood pressure. Exercise helps relieve stress and supports mental health, among other benefits.

Therefore, exercise is good and should be pursued regularly by everyone. However, in this article, we will examine using exercise specifically as one's main weight loss strategy. We will talk about calories.

For purposes of this discussion, a calorie can simply be defined as a unit of energy that is obtained from food. If you eat food with more calories than your body needs for daily functions, the extra calories get stored as fat mostly, and you gain weight. If you eat fewer calories than you need, your body uses previously-stored calories for energy, and you lose weight.

This is a simplified explanation, but it will do for our purposes. Now, let us do some calculations. Let us assume that you weigh 80 kg, and you want to lose 10 kg. It is said that a pound of fat is about 3,500 calories. A kilogram is, therefore, 3,500 x 2.2, which is 7,700 calories. Therefore, to lose 10 kg, the calories to be used up (or 'burned') through exercise is 7,700 x 10, which is 77,000 calories.

If you decide to start jogging to lose this weight, how many calories would you burn through jogging daily? I used an online calorie calculator to find out. If you jog for an hour and cover 8 km, you will burn about 697 calories in that hour. To burn a total of 77,000 calories, you will need to jog an hour each day for (77,000 / 697 =) about 110 days, while still controlling your eating to ensure that you do not consume extra calories, because then you would regain some of what you have jogged off.

If you jog this way three times a week, it will take you about nine months to lose 10 kg. In all this, we have not accounted for the time it will take for you to be able to build endurance to allow you to jog for 8 km in an hour, nor have we accounted for your body adapting to the jogging and therefore using fewer calories for each run. This is, therefore, an optimistic calculation.

So we can see three things from the above: First, by one losing 10 kg in 9 months, we see that exercise is a rather slow way to attempt to lose weight. Second, even while exercising, you still need to control your food intake, or you will lose weight at a slower rate, or even gain weight.

Third, to lose 10 kg in 9 months through exercise, you will need a rather high level of discipline, to both consistently maintain the exercise habit - three times a week for an hour each time - for nine months, while still controlling your eating for the entire period.

However, do not despair; if you want to lose weight, proper eating habits can yield satisfactory results faster and in a realistic manner. People lose even one kilo (or more) per week through controlling the calories they take in, rather than consuming them, then trying to burn them off.

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This is why you may have heard it said that you could not out-train a bad diet, or you cannot outrun your fork.

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Is jogging really effective for weight loss? - The Standard

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