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Avoid the crash diets to get a leaner, fitter you this year

BelfastTelegraph.co.uk

January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

https://www.belfasttelegraph.co.uk/life/weekend/avoid-the-crash-diets-to-get-a-leaner-fitter-you-this-year-38847944.html

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January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to 'be your best self', often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire food groups overnight, and demonise food to the point where your whole relationship with eating can be under threat.

According to fitness guru Joe Wicks -who has successfully helped thousands of people to lose weight - staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, it's not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68%) of UK adults believe the one-size-fits-all model just doesn't work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips...

Why should people avoid restrictive diets in January?

"It's the time of year now where everyone wants to make changes to their life, whether that's with exercise or food, but the last thing you want to do - especially if you're someone who really loves food - is to go on a low-calorie diet," says Wicks, 33.

"Sure, it will work in the short-term and you'll probably lose weight on the scales, but emotionally it's going to absolutely ruin you. You're going to be so exhausted, you won't enjoy it and it's not going to be a sustainable approach.

"Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; you're much more likely to succeed throughout the year."

Why do people fail at New Year's diets?

"Because they're awful, aren't they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

"If I could give you one tip, it's to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

"Trying to do everything all at once is a bit much," he adds. "Focus on fitness first, and the rest will hopefully follow."

What other tips do you have for those looking to lose weight this year?

"Have a look at your portion control. I'm not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you don't want to go and put junk food in your body afterwards. Meal prepping is one of the best things you can do, too. If you leave the house without food, you're going to grab options on-the-go, which will likely be unhealthy convenience food.

"That's fine to do once or twice a week, but if you're doing it a lot, you're never going to truly know exactly how much you're consuming.

"The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean."

What are your favourite ingredients for healthy eating?

"I really think it's great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

"There's no magic fat-loss food; it's all about getting a good balance of everything and getting lots of fruits and veg in your diet.

"It's good to be a bit intuitive with it - ask yourself what foods make you feel energised and healthy?

"Don't think you have to jump onto a certain diet because everyone else is doing it."

Do you follow a flexitarian diet yourself?

"Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

"That's a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. I'm still not fully committed to going hardcore vegan though."

Many people feel like they don't have time to cook healthily, do you think that's untrue?

"I really think you have to remove that time barrier from your mind.

"We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well - if we prioritise it.

"It doesn't need to be hours in the kitchen either.

"My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

"It's that kind of mentality of prepping in advance and being organised that works in the long-run."

Belfast Telegraph

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Avoid the crash diets to get a leaner, fitter you this year - Belfast Telegraph

We all know that worshipping at the altar of appearances and gimmicky weight-loss fads is so 2019. So why didn't Khloe Kardashian get the memo?

The only way to lose weight is to eat more healthy food and train ranted fitness fan Vogue Williams who accused Khloe Kardashian of tricking fans into buying a Flat Tummy Shake for the 'sake of a quick buck'.

The US-based mogul faced backlash from her followers after urging them to buy a 'shake-like' product that could help them achieve a slimmer-looking midrift.

She told her followers: "Ive posted with @flattummycos Shakes many times in the past and YES, I also use a personal trainer and a nutritionist. But seriously guys, everything counts. THESE SHAKES WORK to help get that tummy back to flat, especially after a super busy holiday season, and thats exactly what Ive been doing."

Mother to the adorable Theodore, Dubliner Vogue Williams hit out at reality star saying that the post 'annoyed' her and that the shakes were 'ridiculous'. Vogue posted on her Instagram stories: Flat tummy shakes DO NOT WORK. This is all done for money, please don't believe it. The only way to lose weight is to eat more healthy foods and train. Shame on you Khloe Kardashian, you know this is bulls***."

She added that although she is a fan of the Kardashian franchise, this was a step too far. "Money isn't everything and they shouldn't be pushing ridiculous products on people who trust them.

In the post uploaded by Khloe Kardashian, she is sitting cross-legged at the gym on a yoga mat, posing in fitness gear and showing off a pink Flat Tummy Shake bottle to the camera. She continues: "Start 2020 off right and get back on track, their New Year, New Tummy Sale is in full swing. Trust me, guys"

Former Britain's Next Top Model contestant Holly Carpenter was one of the first of her followers to call her out. She wrote: Ffs girl with a hand-in-your-face emoji indicating the misstep. Meanwhile, body-confidence activist Jameela Jamil also added her own take to the controversial paid partnership. She has been critical of Khloe Kardashian in the past for promoting weight-loss products, urging her to please be 'smarter than that'.

This week she shared a screen-shot of the post writing 'Blah blah blah eating disorder culture blah blah, captioning the picture with: IS SHE POOR?'

Shemessaged the Keeping Up With The Kardashian's star directly months back, writing: "It's incredibly awful that this industry bullied you until you became this fixated on your appearance. That's the media's fault. But now please don't put that back into the world and hurt other girls the way you have been hurt."

Many fans too felt that this latest post was a step too far for their idol. "Stop posting this garbage, wrote one. Another said: "Love you and love your commitment to health and fitness. But pushing these products is wrong. They are not about health."

There are thousands of comments calling her out for collaborating with the brand that promotes the so-called 'diet culture', saying they are disappointed in such an alignment. You were the only real one, in my opinion. But this.... no, we are done."

Instagram user Mimi86 hit the nail on the head. "Stop posting this nonsense. You have such a good platform to be a great role model. What the hell are you doing?

'Selling out' to your fans and asking them to 'trust you' risks exploiting the already confusing relationship between celebrity and follower. Could this be the beginning of the end of this type of advertising by this type of celebrity?

Here's hoping.

Image via Instagram

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'Trust me, guys': The sell-out post that prompted Kardashian fans to finally turn on their idol - image.ie

Optimizing your brainpower is something many people arelooking to achieve. If you have a better functioning brain, then you willperform better. We will talk about some of the things you can do to helpincrease your brainpower so that you can perform better at work or in differentaspects of your life.

Get good quality sleep

Just like your muscles, your brain needs adequate rest torecuperate and function better. This is why many people recommend that you getat least 7 to 9 hours of sleep, as this will help your brain to perform muchbetter. If you can only do one thing that will help you optimize your brainpower, it should be sleep.

Making sure you get quality sleep will help you to function better, and increase your brainpower. One of the most important things to consider when getting the proper sleep would be for you to get a mattress that fits your needs and helps you to get quality sleep. Make sure to reasearch and invest in a top comfortable mattress, since it is the first step in improving your sleeping patterns

Drink coffee with L-theanine

Drinking your coffee with L-theanine can be a quick way tooptimize your brain function, L-theanine has many benefits that will help yourbrain work on a higher level. The first thing L-theanine helps you with wouldbe that it reduces anxiety; there are many studies suggesting that L-theaninecan reduce anxiety levels. L- Theanine also makes you feel more relaxed as itincreases the production of GABA.

When you mix coffee with L-theanine, you will notice that your brain will startto function a lot more quickly and efficiently. Make sure to mix L-theaninewith coffee sparingly, as using it regularly can cause you to develop a toleranceand decrease its potency.

Intermittent fasting

Not only does intermittent fasting help you to lose weight,but it can also optimize your brainpower. When your body goes throughintermittent hunger, it tends to clear out the mind and awakens all of yoursenses, which overall increases your brainpower. Think of it as a hard resetfor your body.

Intermittent fasting also lowers your blood sugar level, which means you will not feel lethargic throughout the day. Many people dont understand this concept but when you eat a lot of food, your sugar level spikes, which makes you feel super energetic for a couple of minutes, then you crash and feel lazy. With intermittent fasting, you will get steady clean energy that will help you to enhance your brainpower.

Go outside

It is recommended that you go out and experience natureevery day for at least 20 to 30 minutes.When you go outside and experience nature, many have noticed that their anxietylevels drop, and it helps them to feel a lot more positive throughout the day.When you are feeling positive, your brain function by default, increases. Tryyour best to go out for a walk at least every other day, so that you can getthe benefits from experiencing nature.

Final thoughts

There are many other tips you can use to increase yourbrainpower, but the ones we recommend are listed above. The most criticalaspect of improving your brainpower would be to get optimal sleep. Make sure toinvest in a comfortable mattress that will provide you with the sleep that yourequire.

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Ways to Invest in Yourself in 2020 - UTV Ireland

Weight loss: Here is how one minute of plank can be all you need for a toned body   |  Photo Credit: Getty Images

New Delhi: The New Year 2020 has begun, and many people might have made a New Year's Resolution to get fit and healthy, this year. If you are one of those people and are looking to lose weight quickly this month, you must ensure that you include an exercise routine in your lifestyle. For people who are the right weight, but want a more toned, proportionate body, including certain exercises in your routine can help.

One such exercise is the planks. Though every one who knows about the exercise dreads it, you will always find fitness enthusiasts vouching for the benefits of the exercise. If you are looking forward to getting a toned body, you must include a minute of the plank exercise in your exercise routine.

Getting in the plank exercise is pretty basic and simple. Lie down on your stomach, and face up. Place the part of your arms from the elbows to the palm on the floor, making support. Move the weight of the body on your arms, and your toes, and extend your body upwards from the belly. Imagine a straight plank, and try to imitate the posture with your body. Your body should not be swinging from the belly. Make sure you use your core muscles to hold the pose. While holding the pose, look straight, and breathe normally. Hold the position for one minute.

Initially, holding for one minute will be difficult. So aim for 45 seconds, and hold for as long as you can, and not less than 30 seconds. With time and practice, you will be able to hold the plank for a minute.

The plank exercise is a full-body exercise, even when it engages the core muscles as primary. It tones all parts of your body, from your shoulders, arms, and core, to your glutes and hamstrings. Since all the muscles are put into action when doing the plank exercise, it can help make them stronger and more toned, giving your body a really nice, chiselled, and fit look. The plank exercise can also help you get abs if you are aiming for them.

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

Originally posted here:
Weight loss: Here is how one minute of plank can be all you need for a toned body - Times Now

Today, people across the country will put their New Year's resolutions into practice. These goals represent an honest attempt at self-improvement, but they often fall apart as the year progresses. What if the next car you buy can help you get motivated? A new car to fit a resolution is a huge commitment, but it might just be the thing to (sometimes literally) drive you to your goal.

Here are the cars Edmunds believes will help achieve some of the most popular New Year's resolutions.

Lose weight:2019 Mazda MX-5 Miata

Shedding those pesky holiday pounds is a common resolution, and few things inspire losing weight more than a tight fit. That's especially true for cars, which is why we recommend the 2019 Mazda MX-5 Miata. The Miata is a small roadster that recently underwent a diet of its own. When the engineers designed this Miata generation, they wanted it to weigh the same as the first model that debuted in 1990.

Nimble handling and a peppy engine make the Miata fun to drive, but it's the compact cabin that provides the primary motivation for hitting the gym. The Miata is also well suited for resolvers tackling their weight loss journey with a buddy since the cramped two-seat interior will cause wider passengers to rub shoulders.

Starting price (including destination and handling): $26,650

Be more spontaneous: 2020 Jeep Wrangler

Those looking to add more off-the-cuff adventure to their lives need a vehicle that is similarly ready to go at a moment's notice. The 2020 Jeep Wrangler embodies that spirit more than any other vehicle on sale today. Even though its on-road manners are unrefined compared to modern crossover SUVs, the Jeep Wrangler offers unsurpassed capability when pavement turns to dirt.

Every Wrangler comes standard with four-wheel drive and plenty of ground clearance to aid with off-road adventure. Specialty models such as the Rubicon are equipped with specialized features to enhance the Wrangler's abilities further. Five passengers can get in on the muddy fun thanks to the four-door Wrangler Unlimited's ample rear legroom.

Starting price (including destination and handling): $29,790

Take more family vacations: 2020 Kia Telluride

It can be difficult getting the entire family on the same page for much-needed rest and relaxation. Even then, choosing the right vehicle to shuttle everyone around presents a challenge. Edmunds' suggestion is the 2020 Kia Telluride.

Most adults will have no problem fitting in the third row of the Telluride, unlike many SUVs in the midsize class. There's also room for everyone's luggage because the Telluride offers a useful amount of cargo space, even with the third-row seat deployed.

The Telluride can further incentivize you to head out for a trip thanks to its easy-driving nature. It doesn't feel overly large or bulky, and its V6 engine has no problem with launching you into quick-moving highway traffic. Your new family hauler won't cost an arm and a leg either because the Telluride is less expensive than similarly equipped competitors.

Starting price (including destination and handling): $32,785

Treat yourself: 2020 Mercedes-Benz A-Class

Self-care has become a hot topic over the last few years, and if your budget can support it, a luxury car is a way to treat yourself day after day. Edmunds recently named the 2020 Mercedes-Benz A-Class the top-rated luxury sedan. Mercedes' smallest four-door, which was introduced last year, provides a true luxury experience. The cabin materials are high-quality and rival those found in larger, more expensive sedans.

The A-Class also provides a smooth and controlled ride and quick acceleration when you put your foot down. Even an A-Class loaded up with premium features such as 64-color ambient lighting and premium audio are priced within reason.

Starting price (including destination and handling): $33,795

Save more money: 2017 Hyundai Elantra

Reducing expenses is one of the most popular resolutions, and shoppers looking for a new ride can save quite a bit by going with a slightly used car. In general, you can save 30% to 40% by going this route. Small cars, in particular, offer strong value. One of our favorites in the wallet-friendly compact segment is the current-generation Hyundai Elantra, which was introduced for the 2017 model year.

Highlights include an unusually spacious cabin, comfortable seats and a user-friendly infotainment system. The 2017 Hyundai Elantra comes in a number of trims, starting with the SE. High-mileage used Elantras can be had for under $10,000. Models with moderate mileage and the desirable Popular Equipment package list for about $12,000.

You'll save on fuel costs, too, since the standard 2.0-liter engine sips fuel at a rate of 32 mpg in combined city/highway driving, according to the EPA.

Edmunds says: Whether you're looking to lose weight, save money or take on new adventures, there are a variety of new and used cars to help you achieve your New Year's resolutions.

Cameron Rogers is a reviews editor at Edmunds. Twitter: @_crogers.

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Edmunds: Best cars for achieving your New Years resolutions - The Providence Journal

We know that erratic eating patterns, shift work and modern day eating habits like get up and go breakfasts and midnight snacks can contribute to obesity, diabetes and heart disease. In complete contrast, those who manage to have their breakfast, lunch, dinner and any other snacks in between, within a 10-hour window, are more likely to lose weight and improve their blood pressure (BP), blood sugar and cholesterol levels, a new study has found.

The study was conducted by researchers from the Salk Institute in La Jolla (US) and published in the journal Cell Metabolism. Participants in the study were asked to undergo a regimen called time-restricted eating which is a variation of the now widely popular method of intermittent fasting.

Those fasting intermittently, to either lose weight or improve health, follow a diet that mimics fasting for a day or more, every week or month, whereas time-restricted eating limits a person to consuming all the daily calories in a relatively narrow window. Research indicates that time-restricted eating, practised daily, can widen the period during which our bodys major visceral organs are put into a state of rest and recovery.

Unlike counting calories, time-restricted eating is a simple dietary intervention to incorporate, and we found that participants were able to keep the eating schedule, said Dr Satchidananda Panda, co-author and professor at Salks Regulatory Biology Laboratory.

In an earlier study published by the Salk team, researchers suggested that time-restricted eating supports an individuals circadian rhythms and can maximise health benefits. Circadian rhythms are the 24-hour cycles of biological processes that affect nearly every cell in the body. Increasingly, scientists are finding that erratic eating patterns can disrupt this system and increase the risk of diabetes and other metabolic disorders with such symptoms as increased abdominal fat, abnormal cholesterol or triglycerides and high BP and blood sugar levels.

For the study, Dr Panda and his colleagues measured the results of 19 participants who completed their eating during a 10-hour window every day for 12 weeks. The participants were allowed to choose their own 10-hour window and could vary it slightly, if they had an early breakfast one day or a late dinner on another.

All participants had a condition known as metabolic syndrome, sometimes known as pre-diabetes, which makes a person five times more likely to develop type-2 diabetes. The condition is diagnosed when a patient tests positive for three or more conditions - obesity, high BP, problematic cholesterol, impaired metabolic function and excessive waist circumference (indicator of abdominal fat).

Eating and drinking everything (except water) within a consistent 10-hour window allows your body to rest and restore for 14 hours at night. Your body can also anticipate when you will eat so it can prepare to optimise metabolism, explained Dr Emily Manoogian, co-author and post-doctoral fellow at Dr Pandas lab.

After limiting their intake for a restricted period daily, participants experienced a reduced calorie intake by almost 9%, lost an average of 3% of their body weight and reported more restful sleep. None of the participants reported any adverse effects during the intervention. In order to reduce food intake to the 10-hour window, most participants delayed their first meal and advanced their last meal each day, to ensure that no meals were skipped.

Researchers also found that, overall, participants experienced improved sleep as well as a 3%-4% reduction in body weight, body mass index, abdominal fat and waist circumference. Major risk factors for heart disease were diminished as participants showed reduced BP and total cholesterol. Blood sugar levels and insulin levels also showed a trend toward improvement.

It is important to note that these changes came about without any increase in participants physical activity and the improvements did not rise or fall with changes in weight. Time-restricted eating did induce weight loss which, typically, improves many bodily functions. But it appeared to effect key changes in direct ways, rather than just by helping participants lose weight.

Metabolism is closely linked with circadian rhythms, and knowing this, we were able to develop an intervention to help patients with metabolic syndrome without decreasing calories or increasing physical exercise. If we can optimise circadian rhythms then we might be able to optimise the metabolic system. said Dr Pam Taub, co-author and cardiologist at UC San Diego Health.

Adapting this 10-hour time-restricted eating is an easy and cost-effective method for reducing symptoms of metabolic syndrome and improving health, adds Dr Panda. By delaying the onset of diabetes by even one year in a million people with pre-diabetes, the intervention could save roughly 9.6 billion dollars in health care costs.

Readers should take note that none of these findings can be considered conclusive as the research was conducted with only 19 participants and no control group. Instead, the results of this study lay the foundation for further research to be conducted. The team from Salk Institute is currently conducting a clinical trial to examine the benefits of time-restricted eating in a larger group of more than 100 participants with metabolic syndrome. While studying benefits of time-restricted eating, the study hopes to also look at risks for people who prolong their fasts in a bid to gain more benefits.

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Fast Intermittently To Improve Health and Lifespan - Moneylife

Now that 2020 has arrived and youre done with partying and binge-eating, were sure youre thinking of the best way to lose the holiday weight. You might also have made a New Year's resolution to get fitter and maintain better diet practices. If you have, then suggestions made by a recent study may be of great interest to you.

The study, done by neuroscientist Mark Mattson, and published inThe New England Journal of Medicine, suggests that triggering the metabolic switch in the body through intermittent fasting, frequently and for longer durations, can benefit your health in many ways - starting with shedding the extra kilos.

Metabolic switching is one of the key factors behind evolution, Mattson claims. Individuals who thrived despite long durations of food scarcity that is, their brain and body function improved when they fasted were more successful at surviving. During a period of food scarcity or fasting, the metabolism of the body switches: the cells break down the easily accessible stores of sugar or glucose and fat to get fuel.

If paired with exercise or physical activity, this metabolic switching results in the depletion of glycogen stores in the liver and fatty acids from adipose cells. Whats more, it also triggers autophagy, which is the bodys way of flushing out damaged cells which can be replaced by newer and healthier ones. This replacement happens when the period of fasting is over and the body goes through a recovery period by eating, resting and sleeping.

Sounds familiar? Intermittent fasting, a type of diet where the body is put in fasting mode for a particular period and then in recovery mode for a fixed duration, depends exclusively on triggering the metabolic switch.

Also read:12 diets India tried in 2019

The way metabolic switching works is very simple, but if you have a sedentary lifestyle then the switch can never be triggered, no matter how long you fast for. The period of fasting has to be paired with physical exercise or activity so that your metabolism actually switches and starts to break down the stored fats and glucose in the body.

The benefits you can reap from metabolic switching are many, and not limited to weight loss. Mattson claims that apart from regulating blood sugar levels, cholesterol levels and blood pressure, metabolic switching also suppresses inflammation, reduces the resting heart rate, builds resistance to stress and improves brain health (especially memory and cognitive function). So giving intermittent fasting a try might just be what you need to do to maintain a healthy lifestyle.

The biggest issue people face when going on an intermittent fasting diet is dealing with the hunger pangs. Intermittent fasting can be done in two ways: first, you have a daily time-restricted feeding type, where you eat for 6-8 hours in a day and fast for the remaining period. Second, the 5:2 type involves eating a normally for five days and tiny meals on the remaining two days in the week.

Admittedly both can be difficult to adapt to, especially if you are used to eating three meals a day interspersed with snacks and junk food. Here are some things you should keep in mind before you start an intermittent fasting diet to trigger metabolic switching properly:

Also read:Hangry is now a commonly-used term is it real? What does it actually mean?

For more on this topic, please read our articles onHow to lose weight fast, and safely.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Jan 04, 2020 21:08:55 IST

Tags : Better Metabolism, How To Do Intermittent Fasting, How To Increase Your Metabolism, Intermittent Fasting, Intermittent Fasting Method, Lose Weight, Metabolic Switching, NewsTracker, Weight Loss

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Metabolic switching may be the key to weight loss and good health - Firstpost

Losing weight is something most people have struggled with. Whether you're looking to drop a few pounds from the holiday dinners, or perhaps looking to lose a larger amount of weight, it's hard to know what is good and what is bad to do. J.D. Roth, producer of The Biggest Loser and Extreme Weight Loss, shared some of the tips he's noticed from the successful contestants on his show.

It could be a spouse, a friend, a co-worker, or maybe a neighbor you're looking to get to know better. Getting a buddy to work out and eat healthier with is always a good idea.

"Youll get out and move because there is someone there to hold you accountable (just as you are there to hold the other person accountable)," Roth noted.

Set a schedule with your buddy for walks, grocery shopping, or just a quick coffee to catch each other up on how your progress is going. Having someone to share the journey with will help you feel less alone in the process.

Tricking your stomach is a lot easier than you may think. Piling up a dinner plate full of yummy food is our instinct, and if your family was anything like mine, you were taught to clean your plate before leaving the table. The thing is, we often eat more than we need just because it's in front of us. Instead of eating your meals on dinner plates, try using the salad plate. You'll still get the satisfaction of "emptying your plate," but it won't be as much food.

"If youre using smaller plates and bowls, youll still eat whats there, but it will be lessthough your brain wont register that," Roth explained. "Its all about perception."

How many times a day do you say "I can't" to yourself? Even if it's not about food? I know that I say it a lot. "I can't handle this much work," "I can't get all of this done today," "I can't do these dishes I'm too tired." We stop ourselves every day from doing things, all because we don't think we're capable.

Try changing up the "can'ts" to "cans." Start by just acknowledging how often you say you can't do things - keep a list if you have to. Then, slowly start training your brain to saying you "can." Start with the small things, like "I can wait until I'm home before eating dinner, instead of stopping for a snack." Reduce the number of things you CAN'T do each day, and you'll be amazed by the things you CAN do.

Anyone who works a desk job knows that it's hard to get moving when you're sitting all day. While you may not be able to get a full workout in during the day, try taking the "top of the hour" workout challenge. From 9 to 5, at the top of every hour, pick a small exercise to do. Five pushups, 10 sit ups, walking around the office three times (depending on how big your space is), going up a flight of stairs...just get moving. It may not seem like a lot at the time, but by the time you're done for the day you'll have done 80 sit ups, 40 pushups, 8 flights of stairs, or whatever your exercise of choice was.

A lot of the time, we eat out or order food because we don't have anything ready to eat. Buy your food at the beginning of the week, portion it out, and have healthy snacks on hand for when those hunger cravings hit. Chopping up your fruits and veggies at the beginning of the week also helps, because it's a lot easier to grab a handful of cut up carrots in a pinch than having to pull out the peeler, cutting board, and knife to do it when you're hungry.

Each morning when you're getting ready, have a list of daily affirmations to explain to yourself why you're a wonderful person. We focus on the negative all the time, and taking time out of your day to focus on the positive it's worth it.

So today its not, I cant believe Im so fat or I hate myself because I have no willpower; instead its I am a strong person who can overcome adversity and I am a good person who has done good for others,"" Roth suggested. "Give yourself the love, forgiveness, and encouragement that you give other people, and amazing things will start to happen in your life and with your health."

We can all agree there are more commercials on TV than there used to be, but that doesn't have to be a bad thing. Instead of sitting around watching the commercials, get up and move.

"Every one-hour show has 18 minutes of commercials; if you watch two hours of TV without moving, thats 36 minutes of exercise that youre losing out on," Roth explained. "Make it heart-pumping and nonstop for the whole breakjumping jacks and squats are always good."

If you're someone who watches TV on a streaming network or through your DVR, make a rule that for every show you watch, you stop and do some type of exercise before the next one.

Sometimes an entire day can go by and you're not really paying attention, you just kind of go through the motions. This means you probably forget to get up and move around. A lot of fitness trackers have a reminder set that alerts you to move every hour, but if you don't have an Apple Watch or a FitBit, then just set a reminder on your phone! This is especially important for when you get home from work. We all have a tendency to sit down on the couch until it's time for bed, but that's a lot of time you could be moving around.

Pick a single day to weigh yourself each week and stick to that plan. Weighing yourself every day is a recipe for disaster. Things fluctuate all the time, so picking one day to track is the best way to approach it. It's also important that as you weigh yourself, you keep things positive.

Step on the scale and look at the number. Then say to yourself, great week, good week, or needs work," Roth suggested. "Then step off the scale, look at it, and say, great week. The last thing your brain hears is going to be overwhelmingly positive."

Weighing yourself is obviously a part of losing weight, but you shouldn't be dreading stepping on the scale. Keep things positive and you'll do fine.

Yes, it's that simple. Go for a walk in the morning, go for a walk on your lunch break, go for a walk after dinner...whatever works for you. Walking just 30 minutes a day is a great form of exercise, and it's a good way to segue into more intense forms of exercise. Don't worry about your speed or distance, just go for the walk. Build the habit into part of your routine. It's best to add the walk into your schedule before you usually shower. If you like to shower in the morning before work, head for a walk first thing in the morning and then continue on with your day. If you like to shower before bed, head for a walk after dinner and then come home and wind down.

Before you do the things you want to do, make sure you do the things you must do. This includes working out, eating right, and taking care of yourself before indulging or relaxing. Even if the "must dos" aren't related to weight loss (cleaning, paying bills, running errands), get them done before anything else. You'll find that you feel more structured and accomplished, and you'll be more motivated to stay on track with everything.

You might think you're making a healthy choice, but the hidden sugars in certain foods could be tricking you. This is especially true for things like smoothies or protein shakes. They're marketed as 'healthy' options, but the reality is they're pumped full of artificial sugars. If you really want a smoothie, try making your own using frozen fruit.

"Look for less obvious sugary foods, things like ketchup, BBQ sauce, salad dressings, Chinese sauces, pasta sauces, fruit yogurt, energy drinks, and even seemingly healthy things like dried fruit," Roth warned. "Check labels for dead-giveaway ingredients: honey, brown sugar, turbinado, molasses, high fructose corn syrup, other syrups, raw sugar, agave and glucose (including other sweeteners ending in ose)."

You need a reason to keep going, whether it's something you tell yourself when you're doing the last 5 minutes on the treadmill or debating between toaster pastries and frozen veggies at the grocery store. It needs to be something that you can repeat to yourself that motivates you to keep going. A good one I like to use is "nothing changes if nothing changes." If you don't change your bad habits, then you won't get the results that you want.

Would you break a promise to your best friend? No. So don't break promises to yourself.

"If you say youre going to eat a healthy lunch, dont grab a bag of potato chips at the register," Roth suggested. "As with everything, go for reasonable, not radical. Dont promise to do an hour of cardio if you havent exercised in a year. Make a list of your promises for the day."

The promise could be "I promise to get out of bed when my alarm goes off and make a proper breakfast." It could also be "I promise to drink 8 glasses of water today." Whatever you promise yourself, make sure you keep it.

If you have the option, use a standing desk at your office instead of sitting in your chair all day. If that's not possible, make an effort to stand in meetings or even just get up and walk over to a coworkers desk to talk through a work issue rather than sending an email. Even thought standing won't technically help you lose weight, it will help you live longer. Plus, new studies show that exercising for more than an hour a day doesn't undo the bad effects you experience from sitting all day.

Obviously if your stomach is growling, you're hungry. But sometimes what we THINK is hunger is actually just thirst, boredom, or a desire to emotionally eat. When you find yourself reaching for a snack or a meal, ask yourself three things:

If the answer to any of those is yes, maybe find something else to do than grabbing a snack. If you're bored or emotional, going for a quick walk can help clear your head.

Yes, exercise is important, but so is rest. Make sure you give yourself time to relax, unwind, and enjoy some down time. Every day, take 15 minutes to unplug, be with yourself, and just focus on your breathing and self-reflection. There are a lot of apps and websites that can help with calming breathing techniques or meditation, and these can help your mind stay focused on the bigger picture.

Oversharing is often frowned upon when it comes to social media, but you can use social media to your advantage when you want to lose weight. There are communities on platforms like Instagram that are dedicated to weight loss and wellness. Create a new account where you post about your journey, and you'll quickly find that others are sharing the same experiences. Your new account will hold you accountable as you post pictures of your meals, your workouts, and even just explain cravings you might be having. Let social media keep you motivated.

Much like keeping promises to yourself like you would a friend, it's important to give yourself compliments and motivation. It's a sign of low self-esteem when you can't compliment yourself, but once you learn to do that you'll notice a change in how you present yourself. Allow yourself to acknowledge when you've done a great job or are having a good hair day - whatever you think you've done well!

Walking through the grocery store can become a bad habit. You have your go-tos and you rarely go outside of your comfort zone. When you're trying to change your life, though, you need to change up the foods you're buying. Next time you go grocery shopping, keep track of how many packaged goods you've got vs fresh food (veggies, protein, fruits, etc.). Keep count of your packaged goods, and try to lower that number each time you go shopping. Swap it out for fresh food. You'll notice your habits will change as time goes on.

Goal weights are good, but events or challenges to work towards are also great. Sign up for a charity walk or run a few months from now and train towards that. It could also be a holiday or milestone birthday that you want to feel your best for. Goals don't always have to be around a number, they can also be around how you feel or things you're able to do, like climb the stairs at work without being totally winded.

It's not great to use shame to remind yourself of your goals, but gentle reminders are okay! Maybe it's a picture of an outfit you want to wear in three months that you keep near the cupboard, or maybe it's a picture of you at your lowest point next to the mirror in the morning to remind yourself of how far you've come. It could even be inspirational quotes that you keep in every room - things that will keep you motivated towards your goal even when you feel like you're starting to slip.

Interval training means going very hard for a short period of time, slowing down, then speeding up again. It increases and decreases your heart rate quickly, and will help you burn more fat in a shorter amount of time.

"In 2008, researchers at the University of New South Wales, Sydney, Australia, had a group of women ride stationary bikes at intervals of 8 seconds sprinting and 12 seconds slow riding for 20 minutes (60 repeats in all)," Roth wrote. "The researchers then compared them to the second group of women who rode for 40 minutes straight at the same speed only to find that, at the end of 15 weeks, the interval trainers lost more weight and more body fat than the steady riders."

When you start asking yourself why you're not meeting your goals...be honest with your answers. Did you really stay on track this week, or did you snack at night? When you were at the gym did you go as hard as you could? Or did you do the bare minimum. To be clear: there's nothing wrong with making mistakes, but people will often get discouraged because they lie to themselves saying "well I've done everything I could and nothing is changing." But, if you really sit down and be honest with yourself, you'll be able to find places you can improve.

Every day you accomplish something good, you just don't always notice it. Take the time to write down all the little victories you have in a gratitude journal. Some days it might be as simple as "only had half a donut that was in the lunch room instead of whole one." Other days you might find that it's even more exciting, like "walked an extra mile on the treadmill at the gym." Whatever the victory is, it's still a victory. As you write them all down, you'll be able to reflect on them when things don't seem to be going your way.

In the end, weight loss journeys are all about patience and persistence. With a little of both, you'll find that things end up changing quicker than you thought.

[H/T: Reader's Digest]

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25 Weight Loss Tips From "The Biggest Loser" To Get You On Track - Shared

Humans are incredible living machines, with legs strong enough to run marathons and brains smart enough to know that invisible dark matter exists. Our bodies make sure we hear the correct frequencies, send the right immune cells to a paper cut and know when to stop drinking water. But there's still much to untangle about our human bodies, so all the time, we are discovering new organs and new secrets about how all of our nooks and crannies keep us going. This past year, new discoveries revealed an invisible network of immune cells, a "Jell-O" violin in our ears and how the oldest people in this world survived to such extreme ages.

Humans might hear so well because of a tiny "Jell-O" violin that sits inside the ears. The thin, blob of tissue, otherwise known as the tectorial membrane, is made up of 97% water. This tissue helps to bring sound waves from the ear to nerve receptors, which then translate that vibration into an electrical signal the brain can read. New research conducted on mice has found that this ear Jell-O helps the cochlea a cavity in the inner ear that contains these nerve receptors separate high frequencies from low frequencies. It does so by changing its stiffness, based on water flow that runs through its tiny pores, similar to what happens when you tune a violin or guitar. [Read more about the 'Jell-O' Violin]

Our bones might be full of a previously unknown network of microscopic tunnels. These pathways might be vital for transporting immune cells made in bones out to the blood for circulation. A group of researchers discovered hundreds of these tiny blood vessels, or capillaries, in the leg bones of mice. But finding something in mice doesn't necessarily translate to humans, so one of the researchers decided to stick his own leg into an MRI machine. The scans of the researcher's leg showed that there were holes in the bone tissue that could indicate that these capillaries also exist in humans. [Read more about these microscopic tunnels]

The brain makes sure that we don't drink too much or too little water, using a prediction mechanism in the gut, according to new research. The group figured this out by implanting optical fibers and lenses in mice near the hypothalamus a brain region that regulates blood pressure and other bodily processes and is home to "thirst cells." A few seconds after drinking something, the mouth and throat begin firing signals to the brain. These signals tell the brain that you feel less thirsty so you stop drinking. That way, you don't keep drinking for the 10 minutes to an hour it takes for that liquid to actually enter the bloodstream and circulate to cells in the body.

But your mouth and throat would tell your brain to quench your thirst, irrespective of the type of liquid you're drinking, if it weren't for another mysterious signal. This one comes from the gut, and it makes sure the brain knows that the water reaching it is salty which can dehydrate the body or nonsalty, ensuring that the brain quenches thirst only when the mice drank fresh water. [Read more about how the body knows when to stop]

This year, scientists discovered a previously unknown organ that sits right under the skin, and it may help you feel the pain of a pinprick. It was previously thought that needle pricks were sensed by nerve endings that sit below the outer layer of the skin. But a new study conducted on mice (but which is also thought to apply to humans) found that nerves tangled up in special cells are what help us feel this sensation. This mesh of branched cells called "Schwann cells" and nerves together makes up a new "sensory organ" because it responds to external pressure signals (pricks or jabs) and relays that information to the brain. [Read more about this new organ]

Human embryos grow extra, lizardlike muscles in their hands and feet that disappear before birth, scientists found. By looking at 3D images from an embryonic image database, a group found that at about week seven of gestation, human fetuses had hands and feet that contained about 30 muscles each. Six weeks later, they contained only 20. Before the baby is born, those extra muscles either meld into other muscles or shrink away, but it's unclear why or how.

These temporary muscles might be leftovers from our ancestors and may have vanished from adult humans over 250 million years ago, when mammals first began evolving from mammal-like reptiles, the researchers suggest. But because the study was small, it needs to be replicated with a much larger group before researchers can say for certain that these appearing and disappearing muscles exist in all fetuses. [Read more about these minimuscles]

Supercentenarians, or people who are 110 years of age or older, might have a secret. A study published this year found that supercentenarians have higher-than-average concentrations of an immune cell called a "T helper cell" that may protect them from viruses and tumors. To figure this out, researchers drew blood from seven supercentenarians and five control participants, who ranged in age from those in their 50s to those in their 80s. They then isolated the immune cells and figured out what they were doing by measuring the messenger RNA that is produced by the genes in the cells.Messenger RNA translates genetic instructions from DNA and brings it to the nucleus of the cell, so that specific proteins can be produced.

The supercentenarians had a type of T helper cell called CD4 CTLs that had the capability to attack and kill other cells. Of course, it's not clear if supercentenarians owe their longevity to these immune cells, but previously, such cells have been shown to attack tumor cells and protect against viruses in mice. [Read more about the world's oldest people]

There might be a reason why some people are really good at trivia and seem to "know everything": very efficiently wired brains. A group of researchers in Germany analyzed the brains of 324 people who had varying degrees of general knowledge or semantic memory (the type of information that would come up in a game of trivia), based on questions given to them concerning various fields such as art, architecture and science.

Brain scans of the participants showed that those people who had retained and could recall more general knowledge had more efficient brain connections stronger and shorter connections between brain cells. This makes sense, because imagine answering the question, "What year did the moon landing happen?"

We might have the word "moon" stored in one area of the brain, but the "moon landing" in another, and knowledge of the year it happened in yet another. People with an efficient brain can better connect those various items together to quickly answer the question. (But, the researchers didn't find any link between more general knowledge and more brain cells.) [Read more about how trivia masters do it]

Scientists have discovered a previously unknown type of cell in the human body called the "immune cell X," and it could act as two other immune cell types, playing a role in triggering type 1 diabetes, new research suggests. There is likely not a lot of these cells in the human body maybe less than 7 out of every 10,000 white blood cells, but they might be powerful players in driving autoimmunity when the body mistakes its own cells for something foreign and attacks them.

These X cells resemble both B cells and T cells, two cell types that are important for fighting infections (but are also responsible for autoimmune diseases). The X cell makes antibodies like B cells that activate T cells, which then go on to attack anything it deems foreign. In the case of type 1 diabetes, immune cells mistakenly destroy healthy beta cells in the pancreas that make the hormone insulin. The researchers found evidence that these X cells exist in those with type 1 diabetes, but not in healthy controls. Even so, it's not clear if there are one or multiple cells responsible for the disease. [Read more about these rogue cells]

In other news, the cells in your tongues have the ability to smell. Researchers discovered this after growing human taste cells in the lab. They found that those cells contained a couple of molecules found in olfactory cells, the cells found in the nose that are responsible for, well, smelling. When they exposed taste cells to odor molecules, the cells responded just like the olfactory cells do. But this isn't uncommon olfactory cells have also previously been found in the gut, in sperm cells and even in hair. Though we knew that taste and smell were greatly intertwined (which becomes apparent when a blocked-up nose makes food taste more bland), this study suggests human taste cells might be much more complicated than previously thought. [Read more about your tongue's strange ability]

It turns out, humans, even endurance athletes, have limited energy. Scientists calculated the limit of human endurance to be around 2.5 times the body's resting metabolic rate (the number of calories the body burns for basic physiological needs such as maintaining body temperature or breathing), or 4,000 calories per day for an average person. They calculated this by analyzing data from some of the most extreme endurance events that take place on our planet, such as the Race Across the USA, and by comparing that data to other endurance events.

They found that the longer the event, the more difficult it became to burn calories. But athletes don't fall to the ground when they reach this 2.5-times threshold. They can keep going, but they can't maintain a balance of the number of calories consumed and the amount burned, so they begin to lose weight, which isn't sustainable in the long term. What's more, researchers found that pregnant women operated at around 2.2 times their resting metabolic rate, just by growing a baby. So no matter the activity, growing a baby, cycling or running across the U.S., the body seems to have a limit to the amount of energy it can give you in the long term. [Read more about this ultimate limit]

Originally published on Live Science.

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10 Things We Learned About Humans in 2019 - Livescience.com

Share on PinterestHanging, also known as Movement, has been around for a decade, but its catching on at some fitness studios. Getty Images

As 2019 draws to a close, many people are pondering their fitness goals for next year.

Running, spinning, and high-intensity interval training (HIIT) workouts are well known, but now gym-goers can just hang out literally.

This fitness practice, part of a philosophy known as Movement, has already garnered a following in studios in New York City and Colorado.

The principle behind the exercise routine is that by moving the body in the right way, a person can improve their fitness and strength without the use of equipment or weights.

One studio refers to it as a mixture of yoga, CrossFit, capoeira (a form of martial arts), gymnastics, and circus skills.

A newly opened studio in the West Village in New York City states that the exercise can awaken the muscles and joints that modern fitness methods often overlook.

Walt Thompson, PhD, an associate dean and professor at Georgia State University and a former president of the American College of Sports Medicine (ACSM), says the principles of Movement have been around for a while.

Its a nice way to package bodyweight exercise, but nothing new, Thompson told Healthline. Using body weight as a way to exercise has been trending worldwide since the economic recession of 2008. Gyms were looking for low-cost delivery of exercise programming, and whats more economical than using no equipment? Bodyweight training has been used effectively as a form of exercise even as simple as a pushup, a pullup, or situp for many years, if not centuries.

Movement instructors encourage students to develop their minds and bodies while building strength, coordination, and mobility.

The exercise can involve kicking, hanging from a bar, balancing, climbing, and floor work as well as breathing techniques.

Experts say Movement is the latest example of how exercise methods can change over time.

Fitness has evolved from the same repetitive exercises to what we now refer to as functional training. This is more about being able to move your body in many planes so you can mimic actual activities in the real world, Pam Peeke, MD, MPH, FACP, FACSM, a fitness expert and national spokesperson for the ACSM, told Healthline.

Challenging your body with a variety of body positions and postures is always a good way to stay fit, she explained. However, to be optimally fit, one needs to make certain to include training with balance, flexibility, endurance, and strength as well as high-intensity interval training.

One Movement studio in Boulder, Colorado, states that this fitness philosophy will enable users to build a robust user manual for your body. You will know how to connect and disconnect, how to be hard and how to be soft, how to be strong and how to be flexible, how to be quick and how to be still.

The Boulder studio says they work with people of all ages, sizes, abilities, and injuries.

But Peeke argues it may not be suitable for everybody.

Physical disabilities limit this form of exercise, she said. Any issues with joints and ligaments in those involved parts of the body will limit the ability to perform this. Also, some people have equilibrium problems and may not feel comfortable in that position. Body size may also pose technical problems.

For some, Thompson argues the hanging aspect of Movement would be nearly impossible due to lack of strength. He says those who are just beginning their fitness journey should consult a professional.

I cant stress enough that beginners who are trying exercise for the first time should seek out a certified fitness professional in their community who can help establish an exercise designed specifically for them after establishing short-term goals, long-term goals, and identifying barriers that could lead to noncompliance, he said.

Every year the ACSM conducts a survey of fitness professionals to determine fitness trends for the following year.

In 2020, predicted trends include group training, training with free weights, circuit training, yoga, and HIIT workouts.

Thompson says there are a number of exercise options for people in different circumstances.

He suggests a person without a lot of free time who wishes to lose weight could try bodyweight training and walking.

An office worker can use the stairs instead of the elevator and park their car farther away from their building, he said.

He advises an older person wanting to improve flexibility or heart health should check with their doctor first, but may enjoy group classes.

Both Thompson and Peeke advise that almost anyone will benefit from going for a brisk walk.

Frank Petrigliano, MD, is chief of the University of Southern California Epstein Family Center for Sports Medicine. He says the best form of exercise is something a person will stick to.

When people ask what exercises they should do to lose weight or build muscle mass, it has to be something that becomes part of a routine in your life. It cant be something youre going to do for 6 weeks or 6 months and then its going to fall off, he told Healthline.

Petrigliano says that instead of setting a weight loss goal or focusing on physical appearance for motivation, its best to have a goal of incorporating exercise into daily life.

It should be something enjoyable, easy, accessible, and something you dont get injured doing, he said. Focus on doing something that gets your heart rate up every day, whatever it is thats probably the best change you can make in your life.

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Fitness 2020: 'Hanging' and Other Trends to Look For - Healthline

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