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May 2

How to lose weight fast according to US woman who shed 57kg with keto diet – 7NEWS.com.au

A mum who was fat shamed in a wedding dress shop has revealed how she dropped 57kg fast.

Ali Stutz Buch, 29, says a sales assistant told her this wont fit you before having the dress snatched out her hand and being redirected to the plus size section.

After leaving the shop feeling distraught, the hairstylist from Milwaukee, Winconsin, US, became determined to lose weight and 40kg before her big day.

Ali continued to lose more weight totalling 57kg and she was so proud of her achievement that she splashed out US$16,000 (A$20,000) on cosmetic surgery for her new figure.

The mum-of-two said: I went dress shopping and I was already self-conscious but was looking forward to a nice day.

When we arrived at the shop, my eyes fell on one dress and I excitedly picked it up.

The sales assistant took it off me and abruptly said this wont fit you, you need the plus size dresses in that corner.

Of course I was aware of my size but when a stranger says something so blunt to your face it hurts. It really shattered my confidence and her comments stuck with me. It made me so sad.

I realised I needed to change. I have tough skin but this dress was for my special day and I didnt want people to be looking at me and only noticing my weight.

At her heaviest, Ali weighed 120kg when she was 23 and a single mum of one.

My brain doesnt let me have just a small bite of something. I would eat the whole cake.

Ali admits to always being overweight, even in school and when she had her daughter, now six, she struggled more.

She met her now-husband, Jacob, in 2015 when she was at her heaviest. But after getting engaged a year later, Ali decided enough was enough.

She said: I saw a Keto diet plan on Instagram but didnt really know what it was. I saw how good everyone looked and something just clicked and I knew was ready to start. I had tried and failed so many diet plans in the past.

Ali cut out sugar and carbs and wrote down everything she ate.

She said: I was a binge eater. People judged me for eating 6,000 calories a day but they dont realise how quickly calories add up unless you write down every snack. If you dont track what you are putting in your body it is so easy to overdo it.

For me my brain doesnt let me have just a small bite of something. I would eat the whole cake, then feel guilty and then eat another. It was a cycle. I needed a plan where I cut it out completely.

I had ordered a size 22 dress but now I was a size 10.

Ali lost 38kg ahead of her wedding and her seamstress was unable to make the drastic changes to her dress.

I had ordered a size 22 dress but now I was a size 10, she said.

I tried to have it altered, taking a whopping 16 inches out of the waist but it just didnt work.

So I went back to a shop and choose something I didnt dare to look at before. My dress was tightly fitted and I felt amazing. It was the most beautiful dress.

I had so much confidence on the day. For the first time I wanted people to look at me. Looking back at pictures I am so proud of how far Ive come and Im so happy I bought that new wedding dress to show off my new body.

Alis transformation didnt stop once she was married in 2017 and she is now 22kg smaller than her wedding day. She was halved her former weight and now weighs 60kg and has maintained her weight during lockdown.

Ali added: I am where I want to be.

My mental transformation is what I am most proud of, how I feel about myself now is what counts. Its mind-blowing to me what I have achieved.

I hated having photos taken, I was so critical of my body.

My life changed when I had my kids and I was desperate to be healthy for them. I was very close to my gran who was extremely overweight and she died aged 68 because of complications with her weight.

She never saw me graduate or got to meet my kids because she died due to something avoidable and I could see I was on that same path. I want to see my kids grow up, I love to play with them on the beach and race around after them.

After maintaining her weight for a year, Ali booked for tummy tuck surgery and breast augmentation.

She added: I had so much excess skin that the surgery was necessary but I decided on a boob job because I decided I deserved a confidence boost.

BREAKFAST: chocolate waffles / muffins.

LUNCH: pizza and breadsticks

DINNER: pizza, hamburger and fries.

SNACKS: crisps, sweets

BREAKFAST: No breakfast. Intermittent fasting until lunch and drink black coffee.

LUNCH: chicken and salad

DINNER: bun-less hamburger and Brussel sprouts.

SNACKS: peppers, nuts, eggs, berries.

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How to lose weight fast according to US woman who shed 57kg with keto diet - 7NEWS.com.au


May 2

Heavyweight Boxing Champ Andy Ruiz Jr.’s Weight Loss Transformation – menshealth.com

ANDY THE DESTROYER" RUIZ JR. is training at House of Boxing in San Diego in a black t-shirt that shamelessly proclaims Ya No Quiero Estar Gordo: I dont want to be fat anymore. To further highlight the former heavyweight champion of the worlds sense of humor, the words encircle a drawing of a giant pig.

Its easy for the 31-year-old Ruiz to laugh now, on the eve of his May 1 bout with fellow Mexican heavyweight Chris The Nightmare Arreola, for which he is in the best shape of his life. At 6-2, Ruiz is now a well-muscled 255 pounds, but his journey back to fitness from a dark place of excess and indulgence was a tough one.

Team Ruiz

It began last spring with Ruiz, lost, despondent and tipping the scales at 310 pounds. In the span of a little over a year, hed gone from extreme underdog to unified heavyweight champion, only to lose the title in an equally spectacular moment of self-destruction that kept on spiraling. Kneeling by the side of his bed, he asked God to show him the light.

I was so depressed and tired of the way I was living, Ruiz says. I prayed to God to forgive me for the things Ive done, and to give me the strength to change. The next day, all the temptations went away, my mind focused and I knew what I wanted and needed to do.

It sounds overly simple, but the next day, Ruiz had a plan, and he was putting it into action.

IT STARTED WITH another mans mistake. In mid-April of 2019, just seven weeks ahead of a heavyweight title fight with unified heavyweight champion Anthony Joshua of the UK, American challenger Jarrell Miller had failed multiple drug tests and was pulled from the fight.

Team Ruiz

Fight promoter Eddie Hearn needed a qualified and legitimate opponent for Joshua, and he needed one as soon as possible. A half dozen marquee fighters showed interest, but all of them wanted a big paycheck, including Cuban heavyweight Luis Ortiz whose manager declined Hearns offer of $7 million. At that point, Hearn reached out to Ruiz Jr., who had just beaten German heavyweight Alexander Dimitrenko on April 20, 2019 and said after the fight that, if given the opportunity to fight Joshua on short-notice, hed go immediately back into camp to prepare.

The deal was done, and on June 1, 2019, Ruiz stepped into the ring against the undefeated Joshua at Madison Square Garden with four title belts on the line. At a paunchy 268 pounds, Ruiz looked out of his league alongside the chiseled Joshua, who was a 1-25 favorite. But Ruiz moved well and punched hard, dropping the Brit to the canvas four times en-route to a stunning seventh-round TKO and one of biggest boxing upsets in recent memory. This is a surprise to boxing fans and the world, said boxing legend Sugar Ray Leonard, commenting ringside. He called Ruiz the epitome of dont judge a book by his cover.

Al BelloGetty Images

Ruiz, born in Imperial, CA, to Mexican parents, was the first boxer of Mexican descent to become the heavyweight champ. It was a victory for the underdog and the doughy dad-bodRuiz and wife Julie have five childrenand it was a dream come true. But the success went directly to Ruizs head, and to his waistline. Ruiz bought a garage full of luxury carsa Mercedes, two Rolls Royces, a Ferrari, a Lamborghini and a Porsche. He partied hard, drinking and eating to excess. And by the time his December 2019 rematch with Joshua in Saudi Arabia rolled around, Ruiz rolled into the ring at 284 pounds, 16 pounds heavier than he had been in their first fight.

One British boxing writer noted that while Joshua sported a six-pack, his opponent appeared to have consumed one. Joshua danced around the ring, landing speedy hooks and jabs while avoiding trading big blows with the comparably sluggish Ruiz, who was unable to throw his trademark combinations. I didnt prepare how I should have, said Ruiz, who lost by unanimous decision. He boxed me around. I gained too much weight.

Richard HeathcoteGetty Images

And it didnt stop there. Fueled by the embarrassment and regret of losing his title, Ruiz lifestyle deteriorated further. He stopped training altogether, stating matter-of-factly the only running he did was to the grocery store or for fast food. I was empty and sad and I felt I let everyone down, he recalls. I had lost what Id been working for my whole life and I didnt want to do anything, and I was still partying, trying to find stuff to make me forget about my loss.

Until that day in the spring of 2020, when Ruiz finally decided hed had enough.

IN A LATE March Instagram post, Ruiz is slipping and dodging a swinging teardrop heavy bag, with his newly developed teardrop quads peeking out from underneath the bottom hem of his shorts. A similar post appears on the Instagram of super middleweight champion and fellow Mexican Canelo Alvarez, who is widely viewed as the best pound-for-pound boxer in the world. And its no coincidence.

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The day after calling on God for help, Ruiz called on Alvarez. Ruiz told Alvarez he was tired of the way he was living and asked if he and his trainer Eddy Reynosoone of the best in the sportwould consider taking him on. At first, Reynoso was skeptical; he knew Ruiz was a talented boxer, but was concerned about his reputation for being undisciplined and lazy.

But after talking with Ruiz and meeting with his father, Andy Sr., who had coached his son until he was 14 years old, Reynoso agreed to become Ruizs new coach and welcomed him into the Alvarez camp. Eddie told me, Andy, we believe in you and we know you have the potential, but you need to be dedicated and disciplined and you need to give 110 percent, Ruiz recalls. I told him I will do whatever it takes to become champ again.

Sean M. HaffeyGetty Images

Reynoso says there is one key difference between training middleweights and training heavyweights. You can be more intense with middleweights, he explains. With heavyweights, you have to be more gradual. But from the get-go, Reynoso was focused on helping Ruiz shed those extra pounds, which he says were pure fat. They got his diet under control, convincing Ruiz that his beloved barbecue ribs and chilaquiles with beans, eggs and bacon were to be treats rather than habits, and turned him on to salmon, brown rice and veggies. Reynoso also immediately put Ruiz on a weight-training program, the first of his career.

Go back to Ruizs Instagram posts and youll see him throwing rapid-fire left hooks with a resistance band coiled around his body, tossing a heavy med ball against the wall with jumping footwork drills between reps, completing three-minute rounds of 300 punches in a swimming pool and doing barbell supersets. We started doing things I had never done before, and it was really, really hard, Ruiz says. The first month I couldnt bend down I was so sore, but as I saw improvement, I got more and more motivated.

Team Ruiz

The posts helped to silence Instagram critics who had been hurling digital insults at Ruiz, like You better start Sumo wrestling and You need to fight yourself, you are a disgrace to Mexicans. He was called a one-hit wonder, compared to an artic lorry and told to get back in the gym and train.

The workout videos also served to show potential competitors how Ruizs weight loss and muscle gains have accentuated his fighting style, which is naturally different than the typical heavyweights. Most like to keep their distance and land heavy blows from afar, while Ruiz, even when he is overweight, fights with the mentality of a smaller boxer. He likes to close the distance and attack his opponents up close.

But with Alvarez in his corner and Reynoso in his ear, Ruiz has come to also believe in his ability to move like a middleweight. As he dropped weight, replacing fat with muscle, his natural hand speed and quick head movement only increased, and contrary to logic, so did his punching power; as Ruiz trained his legs for the first time ever, he became better able to generate power from the ground up. Absolutely everything has improved, from his agility to his lateral movement to the power in his legs, Reynoso says. He is more powerful everywhere.

Sean M. HaffeyGetty Images

Ruiz agrees. Eddy has helped me perfect every single punch, every combination, every movement, he says. He brought out abilities I didnt even know I had.

Ruiz is now 255 pounds, 55 pounds less than his peak last spring and even 13 pounds less than the first Joshua fight. He looks fit and strong rather than round, and even his jawline is sharper. And while the physical difference is stunning, the change in his mentality is just as stark. The difference is responsibility, says Ruiz Sr. Andy is not a superstar in camp, because Canelo is the superstar. He sees how dedicated Canelo is and it has made him a better fighter and a better man.

ANDY SR. INTRODUCED Andy Jr. to boxing when he was just 6 years old, because his sons boundless energy led to broken toys and busted furniture; as a baby, Ruiz broke two cribs by the time he was a year old. Hence, his nickname, The Destroyer, which carried over into the ring. At age 10, Ruiz, always a big, chubby kid, was already 180 pounds and was sparring with grown men. And he could hurt them, says Andy Sr.

Team Ruiz

What Ruiz was missing, however, was belief. His father says he would make Andy Jr. watch the movie Rocky at least once a week. I would tell him, You are going to be the Mexican Rocky! You will make history! Ruiz Sr. recalls. He thought I was crazy.

But as Ruiz grew, so did his self-confidence. When he was 16 years old, he sparred against the then 25-year-old Mexican heavyweight contender Arreola. At first sight, Arreola thought, That fat kid? But Arreola was quickly impressed with Ruizs hand speed and ability to move in the ring. I knew he was going to be a heavyweight to be reckoned with in the future, Arreola says. And I knew that if I was still in the game, more than likely, I was going to face this mother fucker.

That time is now. Though theyre friendly outside the ring, the smack-talk is flowing. Hes motivated to knock my block off but Im motivated too, said Arreola during a recent press conference. I want to win. He may have been the first Mexican heavyweight champion but the best Mexican is right here.

Arreola is nine years older than Ruiz, but is known for his stamina; he went 12 rounds in his last fight, before losing by unanimous decision to Polish fighter Adam Kownacki. Arreola is also an inch taller and 10 pounds lighter than Ruiz, with two extra inches in reach. But Reynosos plan for Ruiz against Arreola is simple: Move forward, attack, punish, move the waist, and in the 3rd or 4th round, get after it and go for the knockout.

Ruiz Sr. hopes a victory over Arreola could lead to a possible fight against Dillian Whyte, whose trash-talk game has been dirty: Ruiz is glad the only battle hes got now is with diabetes, said Whyte, despite the fact that Ruiz has never had the medical condition. Diabetes he can overcome, but he cant overcome me. But it could also lead to a fight with former longtime WBC champ Deontay Wilder, and then two-time world heavyweight champ Tyson Fury, whom Ruiz will have to best to get a third crack at Joshua to reclaim the heavyweight crown.

I feel like this is my first fight, like the new Andy was born, Ruiz says. I still have a lot more to accomplish and a lot more to prove. I want to get those belts back.

Sean M. HaffeyGetty Images

Whether he does or doesnt, Ruiz has made it as clear as the message on his Gordo t-shirt that his values have changed. He has plans to drop even more weight from his muscled frame, and is focused on surrounding himself with good people and being a role model for his kids.

I want to be a champion in boxing, but I also want to be a champion in life, he says. I want to let everyone know that if you get knocked down, you can get back up.

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Heavyweight Boxing Champ Andy Ruiz Jr.'s Weight Loss Transformation - menshealth.com


May 2

Tiktok, Covid bubbles and body image: Why eating disorders are on the rise – TRT World

One of the many negative impacts of the Covid-19 pandemic on our health is an alarming uptick in reported eating disorders, especially among children and teenagers. Warning: this article may include triggers.

A Tiktok video titled "How to lose a lot of weight quickly" that does not go on to offer any advice received thousands of comments, many along the lines of "I just starve myself for 5 days" or "I'm skinny but I just wanna see my body thin as it can be."

Posted on April 17, it got more than 5,200 comments, many with dangerous tips on how to shed weight quick and easy.

The post had over 416,000 likes by April 27.

Since the start of the pandemic, people who suffer from anorexia nervosa, bulimia nervosa, binge eating and other eating disorders, have been reporting an increase in their desire to restrict food intake and/or to "use food as a means of emotional comfort".

This report from Loma Linda University, several academic studies and individual accounts all suggest the pandemic is having a "profound, negative impact" on people with eating disorders, with increased social isolation, loss of control over circumstances and exposure to triggering messages playing a significant role.

The UK is experiencing a "tsunami of eating disorders, Dr Agnes Ayton, Royal College of Psychiatrists Eating Disorder Faculty chair, told The Guardian.

Ayton said the department observed a 41 percent increase in the number of children and young people completing treatment, with an 86 percent increase in those completing urgent treatment.

The situation seems to be worse in younger age groups. UK eating disorder charity Seed reported a 68 percent rise in those seeking ED support between the ages of 10 to 19, the BBC reported.

Similar reports have been seen in the US, where ED are among the deadliest mental illnesses, resulting in 10,200 deaths a year, second only to opioid addiction, according toNational Association of Anorexia Nervosa and Associated Disorders (ANAD). Anorexia contributes significantly to these deaths.

Calls to the US National Eating Disorders Association increased 70 to 80 percent in 2020, compared to 2019, NPR reported.

Psychiatrists and other experts say this was an expected consequence of the pandemic, given social isolation and increased engagement on social media can trigger new EDs or worsening pre-existing ones.

Factors brought on by the pandemic

There are "three pathways" by which the pandemic may increase symptoms and risk of ED, according to researchers Rachel F Rodgers, Jake Linardon and Sebastien Guillaume.

Their research, published in the International Journal of Eating Disorders in June 2020, said the major factors were disruptions in daily routines, increased exposure to EDspecific or anxietyprovoking media, and fears of Covid-19 contagion that can "increase ED symptoms specifically related to health concerns, or by the pursuit of restrictive diets focused on increasing immunity".

The authors of the study noted social distancing brought on by the pandemic reduced access to social support and much-needed distractions for people working through EDs. The pandemic prevented their access to care because of increased social restrictions.

Disruption in daily routines and a perceived loss of control over life has the run-on effect of stripping people of their known management tools, presenting challenges with emotional regulation in a situation where people with EDs find themselves increasingly isolated.

READ MORE:Covid-19 has triggered a silent pandemic of depression and anxiety

Social isolation

Eating disorders thrive in isolation where fears can go unchallenged.

One UK study found that 86.4 percent of a group of 129 individuals currently experiencing, or in recovery from, an ED, felt greater feelings of social isolation in the pandemic.

For many of these individuals aged between 16 and 65 years, spending time with friends and family represents a vital factor in their ED recovery, the study said.

Ryan Sheldon, a model in Los Angeles who has a binge-eating disorder, told NPR "eating disorders are isolating to begin with, and here we are, isolating ourselves even more.

New Yorker Stephanie Parker shared being alone and confined in her studio apartment brought up past trauma associated with her ED and aggravated symptoms.

"The OCD and anxiety ... just made my eating disorder more intense, and for me that meant I would become obsessed with cleaning everything and then checking in with myself to see if I deserve to eat, said Parker.

Many suffering from ED say they are unable to do activities or engage in social interactions as healthy coping mechanisms because of Covid restrictions.

In a self-reflective piece, Margaret Janse van Rensburg said social isolation meant that there was little available for her in terms of crowding out her ED with other meaningful activities.

Isolation can also impact ED recovery through reduced feelings of accountability and increased opportunity to engage in undetected ED behaviours, as over 20 percent of the studys sample reported feeling less social pressure to recover due to the pandemic.

Triggering media

Research shows young people are spending more time than ever on social media during quarantine, where negative messaging surrounding body image and weight gain, or the quarantine 15" may be perpetrating ED.

App Annie reported an average increase of 20 percent in daily time spent in apps on Android devices worldwide in 2020.

The mobile data and analytics site said China was the worst affected country with a reported 30 percent increase in social media usage to 5 hours per day on average compared to 2019, followed behind by Italy at 11 percent.

In the context of the pandemic, teens are on social media more. That means theyre potentially exposed to more content that could potentially trigger the development or maintenance of an eating disorder, Psychologist Alix Timko, at Childrens Hospital of Philadelphia, toldThe Philadelphia Inquirer.

Professional counsellor and cofounder of the Center for Hope & Health, a treatment centre for ED, Melissa Harrison said her clients, as young as 12 years old, said they learned ways to restrict their eating on TikTok last year.

Dangers of social media algorithms

Harrison said TikToks algorithm is particularly dangerous because if a user spends time watching a triggering video chosen for them on the home page, the app creates a self-fulfilling prophecy to provide similar content over and over again.

TikTok, Instagram and editing apps available on Apple and Android devices also contain numerous filters that allow users to change their appearance and skew their perception of what their body and face should look like.

UK eating disorder charity Beat said these apps and filters "encourage the stigmatisation of weight or promote the idealisation of thinness which could cause distress for people suffering from an eating disorder or vulnerable to one.

The apps make me thinner and curvier than my body, even if I trained all the time, could ever be, Danae Mercer, a health journalist with a history of disordered eating, told the BBC.

They eliminate my pores in a way thats not even possible in nature. They create a me that is, quite simply, unachievable and they do it all with a click of a button, she added.

Psychological stress

Psychiatrists point to heightened psychological stress that people have been facing during the pandemic.

Depression and anxiety have very high comorbidity rates with eating disorders, Dr Ellen Astrachan-Fletcher said, which have heightened exponentially during the pandemic.

Last year at this time, everything was normal, but hundreds of thousands of people have died from Covid and numerous homes will be suffering from a loss, Astrachan-Fletcher pointed out.

Researchers at Biomed Central put together a series of papers called Journal of Eating Disorders that detail all impacts that the global crisis may have, or is having, on people living with an eating disorder.

One study found that 83.1 percent of 207 participants with ED surveyed online, reported that their symptoms had worsened in the pandemic, most notably due to difficulties managing emotions like anxiety around the unknown situation, changes in routine and in physical activity.

Ways to cope

Whilst the full extent of the pandemics impact on ED patients is still unknown, all literature points to the group's enhanced vulnerability during this time and need for more support from the mental health community.

Loma Linda Universitys Behavioural Health Medical Director, Melissa Pereau recommends a list oftop 10 things to do for people struggling with disordered eating during this time.

Pereau recommends people make safe plans to spend time with others, such as online game nights or going on a brief walk with a family member.

She also recommends people stick to online groups that specifically promote body positivity and consider taking a hiatus from or deleting apps that encourage a culture of body shaming.

If you or someone you know needs help, please check outglobal resources at F.E.A.S.T.

Source: TRT World

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Tiktok, Covid bubbles and body image: Why eating disorders are on the rise - TRT World


Apr 18

How Exercise Can Influence What We Eat and How Much – Healthline

Restrictions due to the COVID-19 pandemic have made it more challenging to exercise as often (or as intensely) as some people did before.

In fact, many of us have found ourselves practicing a more sedentary lifestyle, gaining unwanted weight over the past year.

But as restrictions ease, a number of us have started thinking how to approach losing weight and embracing exercise in a healthy, measured way.

New research published in the journal Nutrients may make that task easier.

The study examined the connection between physical activity and its effects on both how and what we eat.

The findings offer some interesting insight into our relationship with fitness and food, and may help provide a clearer road map for people looking to make lifestyle changes.

For the study, researchers from the Technical University of Munich (TUM) and the University of Nebraska surveyed 41 healthy adults 23 women and 18 men between ages 19 and 29.

The participants had an average body mass index (BMI) of 23.7. This is an estimate of body fat based on height and weight.

Generally, a BMI over 25 indicates a person might be overweight.

They were then randomly assigned either a 45-minute session of exercise or a 45-minute rest period at their first visit. They would then switch and complete the opposite session at their second visit with the researchers.

During each visit, those assigned to the exercise group were given electronic questionnaires before physical activity about how hungry or full they were, their preferred amount of food to eat, and a choice between types of food that differed in how long it would take to eat them.

The participants would then let the researchers know what their preferred food quantities were by writing down the portion size they would like for each type of food item.

The researchers collected these preferences for both immediate and later consumption of the food after 4 hours.

Once they answered this questionnaire, participants would complete their 45 minutes of exercise on a bicycle ergometer. Right after finishing, they would complete the questionnaire a second time and then again after a 30-minute recess.

Those who werent in the exercise group still completed all three rounds of questionnaires, but instead of 45 minutes of exercise, they had periods of rest.

The results?

The researchers found that exercise offered a greater increase in food quantities people chose. This was both right after exercise and then 30 minutes later.

They also found that exercise resulted in more desire for immediate consumption right after finishing their workout and 30 minutes after.

Most surprising to us was that the increase in hypothetical preferences for food amount and immediate consumption were already apparent, albeit not as strong, immediately after the exercise bout, study author Karsten Khler, PhD, professor of exercise, nutrition, and health at TUM, told Healthline.

Khler said that his research team expected the increase would be noticeable after the 30-minute postexercise period, but anticipated no increase right after exercise.

He said this is due to whats called exercise-induced anorexia, or a reduction in a persons sense of hunger or appetite during and right after exercise.

This phenomenon is caused by anorexigenic hormones and reactions in appetite-stimulating hormones as a result of exercise.

However, the fact that increases were less robust immediately after exercise when compared to 30-minute postexercise somewhat validates our initial assumption, he added.

When asked why someone might overeat or eat higher quantities of food after exercising, Khler said we generally know that the body responds to both psychological and physiological cues from exercise.

The psychological involves the sense of seeking a reward for completing a workout, while the physiological derives from metabolic and endocrine cues from your body that stimulate food intake in order to compensate for the increased energy expenditure of exercise, he said.

The research done by Khler and his team is certainly timely.

The World Health Organization (WHO) reports that obesity defined as a BMI of 30 or higher has tripled globally since 1975, and that 39 percent of adults 18 and over were overweight, according to 2016 figures.

About 13 percent of these people were living with obesity.

Concerns over weight and whether people are practicing enough physical activity have only been exacerbated during the pandemic.

Another recent study showed 61 percent of U.S. adults gained weight during the current health crisis, citing stress, lack of activity, and unhealthy shifts in eating habits as main drivers for weight changes.

When asked how common it is for people to practice the eating behaviors shown by the new study, Erica Sander, an exercise physiologist at the University of California, San Francisco (UCSF), said that your body is smart, it will want to replace the energy it used.

The highly palatable foods, like pizza, can be more appealing when you are famished from a workout. If you are trying to lose fat mass and continuing rewarding every workout with extra calories, the scale wont budge, she told Healthline.

Sander, who wasnt affiliated with the new study, said that fat loss is not a math equation of calories in and calories out, its more like a chemistry set yoga, running, french fries, kale, stress from work, and a comfy couch at home all have a different impact on hormones in your body.

In order to lose weight, you need to maintain a caloric deficit, which is mainly driven by reduced calorie intake, Sander explained.

David Janke, an exercise physiologist at UCSF, added that most people know in general what they should or shouldnt eat after a workout.

I think there is a portion of people that exercise so they think they can eat whatever they want. However, this is a huge misconception that people have. To lose weight you must consume less calories than your body is using, he told Healthline, echoing Sander.

Janke used the example of someone doing a big workout that burns 600 calories, such as an hour of vigorous cardio exercise. Following that physical activity, they then consume a large jelly doughnut thats also roughly 600 calories.

The hard work and exercise they did is now a wash because consuming a food that has literally no nutritional value and tons [of] calories puts the person right back where they started before the hour of cardio, said Janke, who also wasnt affiliated with the new study.

A huge portion of losing weight comes from what you eat, he added.

Khler said that planning your postexercise snack or meal before you actually work out might be a good way to go, rather than impulsively opting for those doughnuts.

Secondly, we also saw that there is a rather large inter-individual variability. Some participants wanted much more, others wanted less, he said.

That way, not everyone needs to follow my first advice. However, based on what we know from the literature and also from some preliminary analyses of our data set, those who are more likely to overeat following exercise also tend to have a higher weight/BMI, Khler explained.

Janke recommends you try to eat your meals at the same time each day. This allows your body to know when food is coming, and it can have something of a domino effect, helping with your appetite, digestion, and the rate at which your body processes fat, sugar, and cholesterol.

I also recommend that if someone is trying to lose weight and really has to have an unhealthy calorie-dense meal, then they should consume that meal for breakfast, Janke added. Giving your body a chance to use those calories throughout the day and for the exercise session.

Sander agreed with the above points, saying that having a plan is key. You should always plan to fuel your exercise as well as your recovery from exercise.

Your plan doesnt have to be stacked containers of meal prep in the fridge, it can start by only buying the food that fits your plan, she added.

What about recommendations for go-to foods?

Janke encourages people to have a snack of some kind within 30 to 45 minutes after their workout. He said thats the crucial anabolic window when its best to refuel your muscles after exercise.

A few of my go-to recommendations for a postexercise snack include: apples with a natural nut butter no additives hummus with carrots and broccoli, plain organic Greek yogurt with berries, and almonds with sweet potatoes, he said.

Sander said it really depends on the individual.

It varies depending on that persons nutritional needs and the kinds of exercise theyve just completed. A heavy gym session or a long bike ride might require completely different fuel before and after workout.

Sander also asserted that snacks and meals are different.

Some people swear they love a green protein shake after a workout where I usually prefer to have a meal. One of my first suggestions that fits many diet styles is to add more veggies and drink water, Sander said.

As a mountain biker, I need to have a plan for pre-, during, and post-rides. I like having a stack of waffles in the freezer, both sweet and savory; and its always a crowd pleaser if you bring enough to share, Sander added.

Both Janke and Sander said the pandemic weve been living through has certainly made life more complicated especially when it comes to approaching overall health, exercise, and nutrition.

The pandemic has created a unique situation where a lot of people are gaining weight. I believe there are several factors that contribute to the recent gain in weight seen in many Americans. Factors such as stress eating and increased inactivity due to the inability to do the physical activities people once did, Janke said.

Gyms have been closed, group exercise classes have been canceled, and the push to socially distance ourselves have made it harder for a lot of Americans to get the recommended amount of physical activity they should be getting, he added.

Sander said that its been a challenge for many this past year, especially with the loss of a sense of routine.

Today is a great day to start: Can you find an activity that you are comfortable with?' she said.

Read more here:
How Exercise Can Influence What We Eat and How Much - Healthline


Apr 18

9 Ways Bananas Can Help You Lose Weight, Say Dietitians | Eat This Not That – Eat This, Not That

When it comes to weight loss, bananas don't seem like the common fruit to turn to. Berries tend to be a superior fruit due to their low carbohydrate and sugar contentalong with the high fiber contentwhile common fruits like bananas and apples sit on the shelf. Why? Because these fruits are higher in carbohydrates and sugar compared to the rest and many have deemed them to be the "unhealthy" fruit to eat. But this is a wild misconception. In fact, many dietitians say that bananas can help you lose weight quickly, making them one of the best fruits to eat for weight loss.

No matter the fruit or the vegetable, having a diet rich in these natural plant foods is key to weight loss success. The USDA My Plate Guidelines even suggest you fill half your plate with fruits and/or vegetables with every single meal. Bananas are certainly on that list of fruits to include on your plate.

"Fruits and vegetables form a crucial part of a healthy diet," says Edie Reads, RD and chief editor at healthadvise.org. "This usually forms the basic part of my talks, meal plans, and advice to my clients. But given the misinformation in circulation about these fruits, knowing which fruit and when to eat it is crucial. I love bananas, they hardly miss on my and my patients' grocery shopping lists."

Here's why you should consider reaching for a banana if you're trying to slim down, and for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

"If you eat your bananas whilst they are still a little under-ripe (the less ripe the better in this instance) you actually attain a dense source of gut-healthy prebiotic resistant starch," says Kara Landau, RD and founder at Uplift Food Good Mood Food. "This means that you are actually nourishing your gut, assisting with satiety, and helping your cells be more responsive to insulin. When your cells are more responsive to insulin, this impedes one of the usual fat storage mechanisms in your body, and instead, you are able to feel fuller for longer, and may even eat less at your next meal, ultimately supporting total energy intake."

Here's One Major Side Effect of Eating Bananas Every Day, Say Experts.

"Bananas have gotten a bad rap in the nutrition world due to their higher carbohydrate content in a carb-phobic world," says Theresa Gentile, MS, RDN, Owner of Full Plate Nutrition and a media spokesperson for the NY State Academy of Nutrition and Dietetics. "But, bananas can actually help you lose weight if eaten as part of a balanced diet. A medium banana contains 3 grams of total fiber and 0.6 grams of soluble fiber, helping you to feel fuller longer. Unripe bananas also contain resistant starch, which escapes digestion in the gut helping to produce beneficial bacteria in the gut, which may help prevent obesity."

"This fiber found in plant foods helps keep us fuller longer, which may lead to eating fewer overall calories throughout the day," says Mackenzie Burgess, RDN, and recipe developer at Cheerful Choices. "To boost this satiety effect, try pairing bananas with a protein like Greek yogurt, peanut butter, or scrambled eggs."

Not feeling full after your meals? Here'sThe Secret Formula to Always Feeling Full, According to a Dietitian.

"Bananas can help you lose weight by incorporating them into your eating habits as a good replacement for sweets/desserts," says Ricci-Lee Holtz, RD and expert at Testing.com. "If you combine banana with a protein source like almonds, peanut butter, or even a cheese stick, this allows your body to feel satiated and help your mind feel satiated by providing that sweet replacement. By replacing dessert treats with a choice like bananas, it can help you lose weight by providing your body with a more nutrient-dense option as opposed to a calorie-dense option that does not have good nutrition, which benefits your body as a whole."

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"Bananas will help you feel full longer, which can lead to weight loss by avoiding overeating," says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements. "Bananas are full of soluble fiber, pectin, and resistant starch, which reduce appetite and increase feelings of fullness post-banana."

"Bananas are relatively low in calories but have a high fiber content, about 3 grams per medium banana," says Megan Byrd, RD, from The Oregon Dietitian. "Fiber helps to keep us full because it's difficult for our bodies to break down, so it stays in our GI tracts for longer periods of time. This gives us the sensation of fullness that helps to curb our cravings and prevents us from overeating later in the day."

"Bananas improve insulin sensitivity, which helps the body process glucose more efficiently, thereby reducing weight," says Best. "Bananas are an excellent source of resistant starch, which has a positive impact on insulin resistance."

Related: Controlling This Hormone May Help Lower Blood Sugar, Study Finds

"Improvements in sleep can help boost energy throughout the day for more efficient workouts and improved eating," says Best. "Bananas contain melatonin, the natural chemical responsible for sound sleep, and can help to improve sleep quality."

According to a study published by the journalAnnals of Internal Medicine,sleep loss can modify energy intake and expenditure, meaning that a reduced sleep causes a reduced rate of weight loss. Because bananas can help with your sleep quality, they can only benefit your sleep resulting in faster weight loss over time.

Here are the Dangerous Side Effects of Not Sleeping Enough, Say Experts.

"Your workouts may be more efficient due to fewer muscle cramps as well," says Best. "Muscle cramps can be associated with an electrolyte imbalance, especially from potassium, and bananas are packed with this nutrient."

Workouts are important for building muscle, and muscle is closely connected to having a faster metabolismwhich aids weight loss over time. Bananas can help keep your muscles healthy and safe and give you that boost of energy you need for a workout.

"A medium-sized banana has about 100 calories and contains 3 grams of fiber," says Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim. "Bananas are full of fiber which helps keep you full and stabilize blood sugar making them a great food for weight loss. They are also rich in the minerals potassium and magnesium which help muscles relax and may even aid with sleep."

"[The] pack of nutrients is what fascinates me the most," says Reads. "It has a perfect balance of vitamins (B6 and C), fiber, magnesium, manganese, potassium, and carbsa larger percentage of which consists of calories. The number of calories in bananas is often the reason most people associate bananas with weight gain. However, please note that a banana contains only 102 calories, 12% of your recommended calorie intake."

"Banana is a great addition to a healthy diet as it has a wide range of important nutrients and fibers," says Shannon Henry, RD for EZCare Clinic. "It doesn't reduce weight directly but helps to prevent bloating, control appetite, and it is a good replacement for processed sugar."

Now that we've fully convinced you to add bananas to your meal plan, here are 10 Healthiest Banana Recipes to try at home!

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9 Ways Bananas Can Help You Lose Weight, Say Dietitians | Eat This Not That - Eat This, Not That


Apr 18

If You Tried Going Vegan and Didn’t Lose Weight, This Might Be Why – The Beet

Heres something you may have heard uttered in frustration by a friend or family member: I went vegan for a week and didnt lose weight. Many people equate vegan and plant-based eating to automatic weight loss. Unfortunately, thats a fallacy. If weight loss is your motivation for going plant-based (or the desired by-product of choosing to ditch animal products like dairy), you can shed pounds, but the types of vegan foods you eat matter.

Before going into some tips to help your weight-loss goals succeed, lets take a moment to recall the incredible health benefits when you go plant-based and start eating more plant foods and leave animal products behind.

A diet high in plant-based foods like vegetables, fruits, nuts, seeds, and whole grains and low in animal fat has been associated with a lower lifetime risk of heart disease, obesity, type 2 diabetes, strokes, and certain cancers, especially hormonal ones like breast and prostate. (This may be due in part to the estrogen that passes from the cow to cheese to our bodies according to the work of Dr. Neal Barnard, founder of Physicians Committee on Responsible Medicine, which has petitioned the FDA to add warning labels to cheese.) In one study on the health benefits of plant-based eating, the researchers found that there is an association with lowering your risk of premature death from all causes when you give up meat and dairy. You also need to stay away from processed or junk food to protect yourself from disease risk, so while you're skipping dairy, drop the bag of greasy chips.

Next, animal agriculture is a leading cause of greenhouse gas emissions (which is a considerable factor in climate change). Many organizations like the United Nations Environment Program (UNEP) and the National Academy of Sciences have backed up this claim. A study from Oxford University determined that going vegan is the most influential way to help fight climate change. Also, at the core of veganism is animal compassion. Modern-day farming (factory farming or intensive farming) has created some of the worst, systematic exploitation of animals in our history. You can feel good and even be motivated by the fact that you are not supporting that industry.

Generally, a vegan diet is devoid of animal products, but a plant-based diet adds more fruit and vegetables to your daily intake and includes healthy whole grains, nuts, seeds, and especially legumes which are high in protein and fiber. So one possibility is that you are not eating "healthy" vegan foods, since it's easy to fill up on empty-calorie vegan junk foods (Twizzlers or chips for instance) that may be free of animal products but are also completely devoid of nutrients and filling fiber.

First, look at what kind of plant-based foods you are eating. If youre filling up on heavy, calorie-dense foods (pasta, burgers, pizzas, processed snacks, or sweets), just because they are vegan, does not mean you can eat more, or endless amounts instead of thinking: I need to avoid all animal products, start thinking: I need to get as many nutrients in every bite that I possibly can. A general rule would be to focus on eating a whole foods plant-based (WFBP) diet as much as possible. This means choosing items free of added sugar, and cooking with as little oil as you can since oil is calorie-dense and can add up. (The Beets expert, Natalie Rizzo, RD, provides a great guide to starting to eat WFPB here.)

"Whole foods plant-based diets are great for weight loss because they are naturally low in calories, and saturated fat while being high in vitamins, minerals, and fiber, says David Sonenberg, a Registered Dietitian and a Certified Diabetes Care and Education Specialist.

Below, we highlight some of those sneaky foods that might be loading you up with extra calories. Plus, we offer some great foundational tips for healthy and happy weight loss.

An easy rule to follow and eliminate empty calories is to simply not eat fried foods. Always opt for items prepared grilled or steamedor even better try an air fryer. Another calorie-dense food that can sneak up on you is oil; in just one tablespoon is 120 calories. When you are cooking yourself, use vegetable broth or other oil substitutes. When eating out, ask for foods to be cooked with no oil, or opt for foods that wouldn't require them. Also, be mindful of margarine and plant-based butter portioning; they are certainly delicious but can certainly add up.

There are certainly benefits of healthy-fat foods like avocado and nuts, which are whole foods. But consuming these in large quantities can pack in a lot of extra calories. Fats contain 9 calories per gram. Carbs and protein generally only contain 4 calories per gram. This means high-fat foods are more calorie-dense. They can also easily be over-consumed. For example, 10 raw almonds contain 78 calories; while this is a great healthy snack when portion-controlled, over-snacking on these and the calories can quickly add up! Swap those high-fat snacks for lower-calorie items like lupini beans for example. (We have an entire guide to whole food healthy snacks for weight loss: here.) Sonenberg also notes that keeping snacks or tempting foods out of sight can help prevent overeating and excess snacking. For the greatest success remove distractions from mealtime like eating in the car, in front of TVs, phones, and computers. When eating, focus on the flavors of the food, and how they affect your level of hunger."

Wow. How delicious those, rich, creamy vegan dressings and sauces are these days. But, a creamy dressing, for example, can easily turn a light lunch salad or dinner starter salad into a calorie-heavy endeavor. Always ask for the dressings on the side, and only use half the serving. Or, use a little balsamic vinegar or lemon juice instead. The same goes for vegan mayo or other creamy sauces that you might add to a veggie burger. Mustard is typically only 10 calories per tablespoon. And ketchup is about 20 calories per tablespoon, much less than a vegan ranch or cream sauce.

Maybe you have thought that a lighter dinner means you can double up on drinks. But regardless of what you are eating, be mindful of how much alcoholand what kindyou are drinking. If youre out having cocktails, dont be shy to ask for modifications, like leaving the agave out of a margarita. Or, do a simple mixed drink like a vodka soda (and if thats too boring add just a splash of grapefruit or pineapple juice). On the beer front, there are some great tasting options for around 100 calories (that are not the typical light beers). For example, theres the tasteful Ballast Point Lager (99 calories) and Guinness (surprisingly only 125 calories per bottle). Also, hard kombucha is a better-for-you alcohol growing in popularity with transparent labels and ingredientsyou can find many for under 100 calories per can. Drinking can also loosen inhibitions and lead to poor food choices. So, do your research before going out or buying booze for a party. A low-calorie beverage here and there is not going to put a dent in your weight loss.

While what you eat is important (and a very critical factor when it comes to weight loss) your activity level can help or hinder your weight loss and health goals. Plus, activity is important for heart health, endorphin release, and mood balance for general healthy living. You dont need to do high-intensity training to see the benefits. Try a long power walk or some lightweight training. You can also maximize your non-exercise activity thermogenesis (NEAT) which is simply the energy expended for everything you do that is not sleeping, eating, or sports-related exercise like playing with the dog, cleaning the house, etc. Give your NEAT an upgrade by taking the stairs (rather than the elevator) or parking at the end of the parking lot to get extra steps in. These NEAT calories add up and can help burn extra calories throughout the day.

Finally, remember weight loss, no matter what sort of plan you are on, takes time. And, there is no hard-fast rule about when you will see results since everyone's body is different. For people with a lower body mass index, you likely have less weight to lose so it will often come off slower (one to two pounds per week).

I am going to embark on trying a strictly whole food plant plan for a week to see what happens. While I do eat all plant-based on a regular basis, I certainly often splurge on a fair amount of processed vegan foods. And for me, the temptation is sweets (There are so many delicious vegan ones these days!) So going WFPB seems like a perfect way to reset to really focus on whole foods, and maybe learn to love fruits as a sweet fix! Maybe Ill shed a few pounds, have more energy, less mental fog, and all the other benefits people report. But lets see what happens and if and how my body (and mind) changes.

Our expert source and reviewer for this article was David Sonenberg. Sonenberg holds a Master's of Science in nutrition, is a Registered Dietitian, and a Certified Diabetes Care and Education Specialist. He works at a cardiology practice in New Jersey helping patients overcome chronic illness through changes in diet.

More:
If You Tried Going Vegan and Didn't Lose Weight, This Might Be Why - The Beet


Apr 18

What Is Shokuiku, and Should You Try It? – Healthline

Shokuiku is a Japanese philosophy intended to encourage healthy eating habits.

It provides guidelines for how and what you should eat. Its also designed to change the way you think about food.

Shokuiku is a simple, easy approach that can help support weight management and enhance your overall health.

This article takes an in-depth look at shokuiku, including where it comes from, how it works, and whether you should try it.

Shokuiku, which translates to food education in Japanese, is a philosophy that promotes balanced and intuitive eating.

According to anecdotal sources, it was first developed by Sagen Ishizuka, a military doctor who also created the macrobiotic diet.

The practice of shokuiku is based on several key concepts about how and what you should eat.

Over the past few decades, it has become increasingly popular throughout Japan and around the world.

In fact, in 2005, Japan enacted the Basic Law of Shokuiku, which mandated nutrition education programs in schools to help children develop healthy eating habits using the concepts of shokuiku (1).

The program teaches children how to read food labels, the importance of eating seasonally, how foods are produced, and how nutritional needs vary based on different life stages.

Shokuiku is a philosophy that provides recommendations for how and what you should eat. It originated in Japan, where its part of many nutrition education programs in public schools.

Shokuiku is a simple philosophy based on four main principles.

Instead of counting calories, shokuiku encourages intuitive eating and focusing on the way that certain foods make you feel.

This involves tuning into hunger and appetite cues and learning to recognize when youre starting to feel full.

Shokuiku also incorporates a concept called hara hachi bun me, which is the idea that you should stop eating when you feel about 80% full.

This can help prevent overeating while ensuring youre getting enough food to meet your needs.

Shokuiku emphasizes the importance of healthy whole foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes.

These foods are rich in important nutrients that your body needs, including protein, fiber, heart-healthy fats, and micronutrients.

According to shokuiku, you should also limit your consumption of processed foods, which are typically high in calories, sodium, and added sugar.

While most diets in North America and Europe focus on eliminating or restricting specific ingredients, shokuiku highlights the importance of enjoying a variety of foods as part of a healthy, well-rounded diet.

Traditionally, meals consist of several small plates. This allows you to experiment with new ingredients, spices, and seasonings.

Ideally, meals should consist of several types of vegetables, along with some rice and a good source of protein.

Shokuiku also encourages you to try preparing foods in different ways, such as grilling, frying, boiling, or baking, which can help bring some diversity to your diet.

Besides providing sustenance, shokuiku teaches that food should be viewed as a source of enjoyment and pleasure.

According to the principles of shokuiku, food can also help strengthen social connections and enhance emotional and mental well-being.

For this reason, its important to sit down and share meals with others whenever possible.

Taking the time to enjoy meals with friends or family can help promote mindful eating and improve your relationship with food.

The practice of shokuiku is based on four main principles. These include focusing on fullness rather than calories, eating mainly whole foods, enjoying a variety of foods, and sharing your meals with others.

Shokuiku may be associated with several health benefits.

Shokuiku is focused on establishing healthy habits, many of which could be beneficial for long-term weight regulation.

For example, it promotes mindful eating, a practice that involves listening to your body and learning to recognize hunger cues.

Several studies have found that practicing mindful eating could help significantly increase weight loss (2, 3).

Shokuiku encourages eating more nutrient-dense whole foods. It also discourages eating processed foods, which have been linked to weight gain and a higher risk of obesity (4, 5).

Plus, shokuiku promotes sharing more meals with family and friends, which could be associated with better diet quality and a healthier body weight (6, 7).

Shokuiku emphasizes the importance of enjoying a variety of healthy whole foods as part of a balanced diet.

Doing so can not only help fill any gaps in your diet and ensure youre getting the nutrients your body needs but also help support overall health.

In particular, following a well-rounded diet could be beneficial for enhancing blood sugar management, supporting gut health, preventing heart disease, and more (8, 9, 10).

Shokuiku also teaches you to limit processed foods, which may help protect against a range of health conditions, including type 2 diabetes, heart disease, inflammatory bowel disease, depression, and even certain types of cancer (11).

Shokuiku encourages you to listen to your body and learn to recognize hunger and fullness cues rather than counting calories or tracking nutrients.

This can help you foster a healthy relationship with food and your body.

Interestingly, studies show that practicing mindfulness could help prevent emotional eating and reduce the risk of binge eating (12).

One study in 221 students found that mindful eating was linked to a lower risk of mood disturbances and binge eating behaviors (13).

Shokuiku also reframes the way you think about food. It encourages you to enjoy your meals by eating with others and experimenting with new flavors and ingredients.

Shokuiku could help increase weight loss, support overall health, and foster a positive relationship with food.

Practicing the principles of shokuiku can help enhance the quality of your diet and promote healthy eating habits.

Unlike many popular fad diets and meal plans, it doesnt restrict or eliminate any foods entirely.

Instead, it focuses on incorporating a variety of nutrient-dense, whole foods into your meals.

It also encourages you to listen to your body and take the time to enjoy your favorite foods with family and friends. This can support social and emotional well-being.

Plus, shokuiku is very simple and doesnt require you to follow any complicated rules or regulations.

For this reason, it could be an effective and sustainable alternative to other eating patterns and help you make long-lasting healthy changes to your diet and lifestyle.

Practicing the principles of shokuiku can help improve your diet quality and support physical, social, and emotional well-being.

Shokuiku is a Japanese philosophy designed to encourage healthy, sustainable eating habits and attitudes about food.

Its based on four main principles, which include listening to your body, eating more whole foods, enjoying a variety of ingredients, and sharing more meals with family and friends.

It could help enhance overall health, support weight management, and improve your relationship with food.

It may also be a more sustainable and effective alternative to restrictive diets.

Perhaps best of all, studies have shown the practices of shokuiku can promote physical, social, and emotional well-being.

Read the original post:
What Is Shokuiku, and Should You Try It? - Healthline


Apr 18

What are love handles and which exercises can reduce them? – Medical News Today

Love handles are excess fatty areas that sit on either side of the waist above the hips. While body fat spot reduction is not possible, people wanting to minimize the appearance of love handles may consider trying a few exercises to help tone their abs and hips.

Love handles occur due to fat retention around the hips and abdominal area. People can try to take measures to minimize love handles, including regular exercise and maintaining a moderate weight. People may also consider avoiding tight clothing to further reduce the appearance of love handles.

Love handles are not dangerous in themselves, or anything to be ashamed of. People do not have to try to remove them if they do not wish to. That said, love handles can signal obesity, which may lead to a higher risk of certain conditions.

This article looks at love handles and their causes. It also explores exercises and lifestyle changes that may help people to minimize the appearance of love handles.

The term love handles first appeared in the late 1960s. It refers to any weight that may have accumulated around the sides of an individuals waist. This weight may also be visible extending over the edge of their pants or skirt.

Muffin top is another term people may use to describe body fat that extends above the edge of their waistline. The term references the shape of a muffin in a muffin case.

While specifically targeting body fat reduction around the waistline is not possible, a combination of cardiovascular exercises and weightlifting may aid weight loss.

Additionally, people may incorporate exercises that target specific areas of the body, such as the hips and abdomen. These exercises will not remove fat directly from these areas, but they can improve an individuals muscle tone and contribute toward weight loss.

Bicycle crunches involve an individual lying flat on their back with their legs lifted and knees bent.

The individual then contracts their abdominal muscles and twists their right elbow toward their left knee while fully extending their right leg. They then repeat this on the opposite side, 1530 times.

Side planks involve an individual initially lying on one side, using one arm to prop themselves up. They place one leg on top of the other, forming a straight line. They then raise their hips off the ground and hold this position for 30 seconds. They then repeat this on the other side.

Mountain climbers begin in a plank position. A person then brings their right knee up toward their chest while keeping their left leg extended. They hold this position briefly before switching legs in a swift movement, so that their left knee is now up by their chest.

It is important that people evenly distribute weight on both feet and do not shift all their weight to one foot. People can repeat this exercise for 30 sets, with bringing both knees to the chest counting as one set.

Russian twists begin with the individual in a seated position with their knees bent.

The person then twists their torso toward the left side and holds the position. They then turn their torso toward the right and hold. They can repeat this exercise for 30 repetitions.

To increase difficulty, people can perform the exercise with a weight.

The underlying cause of love handles is fat retention around specific areas of the body.

Fat cells accumulate when a person consumes more calories than they burn. Over time, this excessive consumption can lead to fat accumulation, especially in areas surrounding an individuals hips and waist.

While fat can accumulate in any part of the body, fat storage is more common in certain areas of the body such as the abdominal area, hips, and lower back.

Many factors may influence body fat distribution and can contribute to the development of love handles, such as:

Hormones are chemical messengers that regulate bodily processes. Certain hormones such as leptin, insulin, sex hormones, and growth hormones can influence appetite, metabolism, and body fat distribution.

People with obesity may have fluctuations in their hormone levels, which may encourage the accumulation of body fat.

Both sleep deprivation and stress can affect cortisol levels. Cortisol is a glucocorticoid that affects metabolism, boosts appetite, and causes an individuals body to store more fat.

Age may increase an individuals likelihood of developing love handles, as body composition changes as people age. Typically, muscle mass will begin to decrease, while body fat accumulation increases. This can result in body fat accumulating around the hips and waist.

A lack of physical activity or regular exercise can contribute to love handle development. If an individual does not burn more calories than they consume, they may begin to accumulate body fat.

In addition to a lack of physical activity, a diet high in fats, sugars, and high-calorie foods may also contribute to fat accumulation.

Untreated medical conditions, such as hypothyroidism, can also increase the likelihood of weight gain and love handle development.

The thyroid gland produces hormones that help to manage bodily processes. If a persons thyroid is not working correctly, they may gain weight and develop love handles. As hypothyroidism develops slowly, people may not notice symptoms for months or years.

Love handles are not dangerous in themselves. But obesity and body fat accumulation may lead to a higher risk of certain conditions such as:

Losing excess weight can help an individual to eliminate their love handles. In addition to regular exercise, the following tips may help:

People can try to manage love handles through a combination of healthy eating and a variety of exercises. Love handles are not dangerous, but excess weight around the waist may contribute toward potential health complications.

Original post:
What are love handles and which exercises can reduce them? - Medical News Today


Apr 18

I Started A Vegan Diet And Strength Training By Lifting Weights To Lose 50 Pounds – Women’s Health

My name is Hope Peterson (@hopebby_fit), and I'm 21 years old. I live in Las Vegas and I'm a full-time student working on getting my bachelors degree in kinesiology. I'm also a personal trainer. After gaining weight in high school, I started a vegan diet and started lifting weights and doing cardio to lose 50 pounds.

I was really active as a child and I played a ton of sports. As I grew older, I ended up becoming less active, and my bad eating habits really caught up with me.

After high school, I was working a lot and eating fast food for almost every meal. I gained a lot of weight pretty quickly, and I didnt realize how bad things had gotten until I went to a doctors appointment and learned I had gained 80 or 90 pounds. I was in shock! That was definitely the biggest wake up call I had ever had in my life.

After I learned my weight at the doctors office, I also had my vitals taken and got bloodwork done. After this appointment, I also realized that I had high blood pressure, high cholesterol, and high triglycerides. I also had so many stomach issues and food allergies, too. I was really tired of feeling bad all the time.

I started going to the gym and eating a little healthier. At the time I also thought I wanted to enter the Navy, which also put some pressure on me to achieve my goals in a specific time frame.

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After I went to a vegan restaurant with my friends from college for the first time, it shifted my mindset on how I wanted to eat. I have been vegan for about four years now, and I absolutely love it! I enjoy the vegan lifestyle because I have a lot of energy from eating tons of carbs, and I have less stomach issues as well.

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Breakfast: Coffee with chocolate protein soy milk and oatmeal with chocolate chips, chia seeds, and peanut butter.

Lunch: Two Boca veggie burgers, veggies, rice, and some Valentina hot sauce.

Snacks: Green smoothie.

Dinner: Lentil pasta with marinara sauce.

Dessert: A spoonful of crunchy peanut butter with a few chocolate chips.

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I used to go to the gym and do a ton of cardio and nothing else. By doing that, the only progress I saw was weight loss. Once I started lifting weights, I started noticing how much my body was changing.

I then signed up to get my personal training certification and learned how to structure workouts and hit my goals! Now I lift five days a week, and I absolutely love it. I usually do a push/pull/legs workout split.

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I made working out fun. Its common to hear people talking about exercise as such a drag or a chore and that mentality doesnt help. Working out isnt only good for weight loss goals but it also helps with feeling better and just improving your overall health. I lift weights because it is what I love and it makes me feel mentally and physically strong! Do workouts that make you feel good and have a positive attitude about it!

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I stopped saying Ill start tomorrow. This is a really toxic mentality that definitely doesnt help the weight loss process. You can make decisions right now that can change your course. I love this mindset because it can ground you and help you focus on one decision at a time and start the changes now!

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I loved myself where I was at. Making changes to your body can be super exciting and rewarding, but dont forget to love yourself where youre at. Life is too short to focus on the negatives about yourself. Be thankful for your body and pour love into yourself. I promise it will help with this process so much.

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I lost that weight fairly quickly when I started my vegan lifestyle, probably in about six or seven months. It definitely hasnt been linear, and no one's journey is. My weight has fluctuated a few times, but this is the healthiest I have ever felt and maintenance has gotten a lot easier.

Weight-loss journeys are a process. They never really stop, either. Ive learned to not compare myself to others so much because you cant compare your start to someone elses finish. Ive also learned how much trial and error goes into weight loss journeys. Sometimes things dont work out, and when that happens, you gotta be able to make a change and keep on pushing. Make sure to enjoy the processthats my best advice!

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I Started A Vegan Diet And Strength Training By Lifting Weights To Lose 50 Pounds - Women's Health


Apr 18

How Dr. Kojian Is Helping Millions of Americans to Lose Weight Healthily – LatestLY

According to the CDC, over 40% of Americans are obese and nearly three-quarters are overweight. Estimates suggest that an overweight person will pay nearly $1,500 more in medical costs while remaining more susceptible to heart disease, cancer, diabetes, and other serious health complaints.

In other words, every extra pound of fat that you carry impacts your health, wallet, and life expectancy.

Its a scary statistic, and its one that Dr. James Kojian and his team of clinicians are keen to remedy.

As a leading weight-loss specialist, Dr. Kojian has already helped thousands of Americans to shed pounds and improve their health, and every day he moves a little closer to his goal of fixing Americas obesity epidemic, one patient at a time.

Dr. Kojians Weight-Loss Work

These are just a few of Dr. Kojians patients, all of whom acquired his services through the DrToHelp.com website. Dr. Kojian has earned himself a reputation as a caring and professional doctor who gets the job done, as these and countless other patient testimonials prove.

The doctor works alongside a highly experienced team of healthcare experts (including Dr. Peek, Dr. Pearlson, Jennifer Durst, Alecia Iglesias, Melissa Cox, and Catie Collins) and prescribes weight-loss drugs online.

If youre a new customer, you just need to complete a form, answer some basic health questions, and book a Free Consultation. A doctor will then determine if you are a good fit or not, taking your size, age, pre-existing health conditions, and several other factors into consideration.

Once you have a prescription, you can order refills with just a few clicks and ask the doctor anything thats on your mind.

The Benefits of Weight-Loss

Dr. Kojian prescribes a safe and effective weight-loss drug known as Phentermine. It is approved by the FDA and is considered very safe and well-tolerated.

Phentermine causes fast but safe weight loss, helping patients to shed several pounds a week. In fact, the majority of Dr. Kojians patients have lost an average of 40 to 50 lbs. of unhealthy weight and have done so in a way that minimizes side effects and discomfort.

Phentermine was approved by the FDA way back in 1959 and is considered to be one of the safest weight loss drugs on the market, making it a popular choice for Dr. Kojian. It works primarily by suppressing the appetite, thus helping patients to reduce their calorie intake, eliminate binge eating, and beat those cravings.

On paper, weight-loss is a simple and straightforward process and essentially boils down to calories in vs calories out, but in reality, it goes much deeper than that.

Eating the wrong foods means youll still be hungry even after youve met your calorie requirements. And if you use food as a crutch, as is the case for many people who struggle with their weight, its hard to reduce your calories.

Phentermine negates these issues, allowing patients to meet their daily targets without feeling like theyre losing their minds. It has been a godsend, and while its usually recommended for a limited period only, thats often more than enough to start the ball rolling.

Studies show that phentermine users lose an average of 5-10% of their body weight in just 12 weeks. This means that a 300 -person can expect to drop up to 30 pounds, and thats without taking exercise into the equation.

Its an incredibly effective drug, and one that Dr. Kojian has used to help thousands of patients.

Summary: Dr. Kojians Work

By losing so much weight so quickly, Dr. Kojians patients have significantly improved their health and well-being while decreasing the risk of chronic disease.

Dr. Kojians work extends far beyond a simple prescription. He helps his customers by providing weight-loss advice, exercise tips, and encouragement, attacking the problem from every possible angle and increasing the patients chance of success.

Its why Dr. Kojian has been so successful over the years and why hes one of the internets favorite doctors.

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How Dr. Kojian Is Helping Millions of Americans to Lose Weight Healthily - LatestLY



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