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Feb 4

Are There Dangers to Eating Too Much Protein? – Healthline

Protein one of the three macronutrients along with carbs and fat is essential for human health.

Many types of protein exist in the body. Theyre involved in critical bodily processes, including oxygen transport, immune function, the transmission of nerve impulses, and growth (1).

High protein diets have been linked to a number of health benefits, including improvements in body composition and reduced blood sugar levels.

However, you may wonder whether you can get too much of a good thing.

This article reviews the science behind protein in the diet and whether you should be concerned about eating too much of it.

The amount of protein your body needs depends on many factors, including your weight, age, body composition goals, physical activity level, and overall health.

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight (2).

However, its important to note that this is the minimum intake most people need to prevent muscle loss, meet amino acid requirements, and maintain nitrogen balance. Eating higher amounts of this nutrient may offer some benefits (3).

Some experts argue that physically active individuals need much higher amounts of protein than the RDA. Many professional organizations recommend 0.540.9 grams of protein per pound (1.22 grams per kg) per day (3, 4).

For athletes, needs may be even higher (2, 3).

Additionally, pregnant and breastfeeding people, older adults, and those with certain medical conditions have higher protein needs than the general population (5, 6, 7).

For example, the protein RDA for pregnant people is 0.5 grams per pound (1.1 grams per kg) (5).

However, research shows that daily protein requirements during pregnancy are much higher than this, at around 0.75 grams per pound (1.66 grams per kg) during early pregnancy and 0.8 grams per pound (1.77 grams per kg) in late pregnancy (5).

Your protein needs depend on many factors, including your activity level, age, and health status. Experts agree that the current protein RDA is likely too low for most active people.

High protein diets have been associated with a number of health benefits.

For example, higher protein diets increase feelings of fullness, reduce hunger, and boost resting energy expenditure, all of which may encourage weight loss.

Studies show that high protein diets promote weight loss and improve body composition in many populations (6, 7).

One high quality study had 54 women with overweight or obesity exercise and consume either a high protein diet or a low calorie, high carb diet for 14 weeks (8).

The women who followed the higher protein diet lost significantly more weight and body fat than the women following the low calorie, high carb diet (8).

High protein diets can also help improve body composition by increasing muscle mass. Studies have demonstrated this in different populations, including trained athletes and older adults (9, 10, 11).

In addition to improving body composition and possibly enhancing fat loss, high protein diets may increase blood sugar control, reduce blood fat levels, and increase bone density in older adults (12, 13, 14, 15).

Research has found high protein diets may provide health benefits, including fat loss and improved body composition.

There have been some concerns over the safety of high protein diets, including their effects on kidney, heart, and bone health.

However, most of these concerns are not supported by scientific research.

A common misconception about high protein diets is that theyre harmful to kidney health (16).

Research has shown that even though high protein diets increase the workload of the kidneys, they dont negatively affect people with healthy kidney function (3, 17).

In fact, one study looked at protein intake and kidney function in 48 trained men and women (18).

Consuming a diet containing 1.5 grams of protein per pound (3.4 grams per kg) for 8 weeks in combination with resistance training did not lead participants to experience any adverse health effects (18).

It did not change any blood parameters, including kidney function markers like glomerular filtration rate (GFR), blood urea nitrogen (BUN), and creatinine (18).

Though high protein diets may be safe for people with normal kidney function, people with decreased kidney function should avoid them. High dietary protein may accelerate the decline of kidney function in this population (19).

The kidneys filter and remove waste products of protein metabolism from the body. In those with decreased kidney function, a high protein diet may lead to kidney damage and the accumulation of toxic substances.

Research has shown that people with kidney disease benefit from protein-restricted diets, as they slow the rate at which kidney function declines (20).

Some people fear that a high protein diet may increase the risk of heart disease. However, research shows that higher protein diets dont typically harm heart health.

For example, a study that included 12,066 adults found no association between animal or plant protein intake and increased heart disease risk (21).

Another 2020 study in 38 adults with excess weight found that a high protein diet did not harm heart health or blood vessel function after a 34-month intervention, compared with a moderate protein diet (22).

Some research also suggests that higher protein diets may help reduce blood pressure levels, decrease belly fat, and increase HDL (good) cholesterol, which may help reduce the risk of heart disease (23, 24, 25).

Additionally, a 2020 review found no association between higher total protein intake and the risk of death from heart disease (25).

However, the study found that higher plant protein intake may have a protective effect against death from heart disease, while higher animal protein intake may be associated with an increased risk (26).

Its important to note that some studies suggest that higher protein, lower carb diets may increase heart disease risk factors in specific populations, including Korean men (27).

Researchers have also argued that excessive protein intake may accelerate atherosclerosis, or plaque buildup in the arteries (28).

Scientists need to conduct more well-designed studies to investigate the effects of different dietary protein sources and macronutrient ratios on heart health (28, 29).

Studies have shown that total protein intake is not significantly linked to the risk of breast, esophageal, colorectal, ovarian, or prostate cancer (30, 31, 32, 33, 34).

A 2020 review found no association between higher total protein intake and risk of death from cancer (26).

In fact, a 2016 study found that a higher protein intake was associated with better survival rates in women with breast cancer (35).

However, research shows that specific sources of protein may increase cancer risk. For example, processed meat products are associated with an increased risk of colorectal, breast, and gastric cancer (36, 37, 38, 39).

Older studies have raised concerns that high protein diets may lead to low bone mineral density. However, more recent studies have shown that higher protein diets may be beneficial for bone health.

A 2019 review of 13 studies found that higher protein intake above the current RDA was significantly associated with a reduced risk of hip fracture and increased bone mineral density (13).

Furthermore, a 2017 review of 36 studies found high protein intake had no adverse effects on bone health. It also found that higher protein intake may have beneficial effects on the bone mineral density of the lumbar spine, compared with lower protein intake (40).

Protein is essential for bone health, along with other nutrients, including calcium and vitamin D. In fact, over one-third of bone mass is made of protein (41).

This is why organizations like the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommend higher protein intakes of 0.450.54 grams per pound (11.2 grams per kg) per day (41).

High protein intake is not associated with certain major health conditions in most populations and healthy people. However, particular protein sources, such as processed meat, are associated with health concerns.

Protein is essential to your health, and high protein diets have been linked to certain health benefits. However, this does not mean that following a diet very high in protein is the right choice for you.

Keep in mind that the overall quality and nutrient density of your diet is what matters most when it comes to health promotion and disease prevention. The exact macronutrient composition of your diet is less important.

As mentioned above, your protein needs depend on many factors, including your body weight, age, body composition goals, overall health, and activity level.

Most physically active people would benefit from following a diet that delivers 0.540.9 grams per pound (1.22 grams per kg) of protein per day.

However, others may need more. These people include athletes, those with physically demanding jobs, pregnant and breastfeeding people, and those with certain health issues (3, 4).

If youre interested in learning more about high protein diets or unsure how much protein you should be eating per day, talk with your healthcare provider about it. They can help develop a dietary pattern that works best for your needs.

Its important to choose a dietary pattern that suits your health and wellness goals. Most active people would benefit from a diet that delivers 0.540.9 grams of protein per pound (1.22 grams per kg) per day.

High protein diets have been linked to a number of health benefits. Theyre popular for promoting weight loss, building muscle mass, and more.

Some people may be concerned that high protein diets could harm their health. However, research shows high protein diets are relatively safe and not linked to serious side effects in most healthy people.

If youre thinking about increasing your protein intake or following a high protein diet, consider working with a qualified healthcare provider like a registered dietitian.

They can help ensure that your diet is nutritionally complete and suits your needs.

Read this article:
Are There Dangers to Eating Too Much Protein? - Healthline


Feb 4

Evaluating the Connection Between Obesity and Low Core Body Temperature – How Can Meticore Help? | LondonDailyPost.com – London Daily Post

It is without a doubt that the current lifestyle followed by most people is extremely unhealthy and has only made it more difficult to lose weight and maintain good health. Most people have no time to invest in a proper weight loss regime and others have resorted to consuming processed junk on a daily basis just to save time. All these practices have significantly added to the current burden of obesity, making it an even more dangerous condition that needs to be tackled immediately.

In these circumstances, it is understandable why people are looking out for a natural weight loss solution that can help them trigger fat loss without frequent workouts or adopting dietary restrictions. For all such people, the availability of a natural supplement under the name of Meticore has emerged as a new ray of hope with many Meticore customer reviews highlighting its strong potential to fight weight gain naturally and safely.

The working of Meticore seems to rely on the fact that all obese people exhibit a common set of features in their bodies, including a slow metabolism and a low core body temperature. These two factors are directly connected to each other and both can eventually increase the risk of excessive weight gain which is extremely difficult to get rid of. However, with the proper use of Meticore pills, these problems can be addressed and sorted out so that easy weight loss can occur.

To understand how Meticore pills work and why you should consider using them this year, it is important to understand how low core body temperature and metabolism are associated with obesity.

Low Core Body Temperature and Obesity

The core body temperature is the internal temperature of the body. It is determined by the level and speed of activities taking place inside every individual body cell. When a person starts gaining weight, these cellular activities tend to reduce and, as a result, the core body temperature goes down. The core body temperature is directly linked to the bodys metabolism and any reduction in the former means a slowing down of the latter. So with a reduced core body temperature, the metabolism takes a hit and is unable to break down the incoming fat particles to release energy.

Multiple independent research studies have found an underlying connection between a low core body temperature and obesity. These studies have concluded that obesity can cool down the internal temperatures of the body and eventually hit the metabolic activities, making them slower and sluggish. With a slower than usual metabolism, the ability of the body to process and burn fats takes a hit and the chances of further weight gain are increased.

To get rid of these extra fat layers, the body needs much more than simple exercise and diet plans. It requires something that can reignite its metabolism by increasing the core body temperature. Since the obese are unable to attain these effects on their own, they often require extra support from the outside, which can be efficiently provided by none other than the Meticore pills.

Metabolism and Obesity

Metabolism is a term used to collectively describe all the processes taking place inside the body that break down the incoming food particles to derive energy. It is the bodys metabolism that determines how many calories will be burnt and how many of them will be sent to storage in the form of fat. The higher the metabolism is, the higher is calorie-burning which means less fat is stored inside the body. On the contrary, a slow metabolism means more calories are stored in the body as fat which eventually causes weight gain. So to trigger effective weight loss inside the body, it is important to target the metabolism and try different ways to boost it up. Also check out peninsuladailynews for the latest meticore review.

The metabolic speed in every individual varies, depending on different factors like genetics, diet, activity level, lifestyle, and whether or not a person is using a metabolic booster like Meticore. With this natural fat burner, it is possible to naturally improve the speed at which metabolism is taking place. This will maximize calorie burning and set the body on a path of natural weight loss.

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Evaluating the Connection Between Obesity and Low Core Body Temperature - How Can Meticore Help? | LondonDailyPost.com - London Daily Post


Feb 4

I’m A Breathing Expert: This Is How Breathwork Can Affect Your Weight Loss – mindbodygreen.com

We should note that this oxidation process happens only when you're losing the actual weightyou can't expect to level up your breathing and instantly drop pounds. Movement and diet are still important for weight loss; that weight lost is just released through your breath, which is pretty fascinating.

As Bentley explains, "Movement, exercise, and diet, they help release the carbon dioxide from those fat cells, which helps change the whole structure of those cells and helps with weight loss," says Bentley.

But if you do eventually breathe out the fat once it's transformed into carbon dioxide, a proper breathwork practice doesn't hurt. We still don't know if breathwork itself helps speed the process along (there's no data yet to support this claim), but we do know that slow, deep breathing can engage the diaphragm and help the body take in more oxygen. If that uptick in oxygen, coupled with traditional weight loss methodslike movement and dietcontributes to the oxidation process in the fat cells, well, it's too early to say for sure.

So if you are trying to shed stubborn weight, perhaps add in some box or belly breathing to your exercise regimen: Breathwork has tons of other benefits for well-being, anyway, and who knowsyou might support your fat cells' oxidation process, too.

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I'm A Breathing Expert: This Is How Breathwork Can Affect Your Weight Loss - mindbodygreen.com


Feb 4

Liposuction Recovery: What to Expect – Healthline

Liposuction is the second most popular cosmetic surgery treatment, according to the American Society of Plastic Surgeons.

Its a major procedure that removes unwanted fat in certain areas of your body. Your doctor performs this surgery by sculpting and contouring the areas of your body to permanently remove fat cells.

The areas of your body that receive this surgery commonly include your:

Its important to note that there are limits to the volume of fat that can be safely removed (about 5 liters), especially for an outpatient surgery.

If youre considering liposuction, heres what you need to know about the recovery process, including how long it will take, and tips that may help you heal faster.

According toboard certified plastic surgeon, Dr. Rady Rahban, recovery can be broken up into two categories: immediate and long-term.

Immediate recovery, meaning when you can go back to work, depends on the areas that are liposuctioned and the technique used, he explains.

This can take anywhere from 5 to 7 days before you can return to work and 4 to 6 weeks before you can get back to physical activities, such as exercise.

A long-term recovery typically lasts 3 months. This allows swelling to decrease.

Keep in mind that the recovery process varies for everyone and the type of liposuction that was performed.

These tips can help you feel more comfortable during recovery. They may also help you heal faster.

First, youll want to wear a compression garment to promote comfort and healing.

Use of compression garments in the first 72 hours after liposuction is critical in accelerating the drainage of large volumes of anesthetic fluid, speeding up the recovery process, and reducing pain, swelling, and bruising, explains Dr. Daniel P. Friedmann, MD, FAAD, board certified dermatologist and cosmetic surgeon at Westlake Dermatology.

Surgeons vary in the duration they recommend for compression garments, but its typically worn for 4 to 6 weeks to prevent bruising and help the skin adhere to its new contour, adds Dr. Howard Sobel, founder of Sobel Skin and attending dermatologist and dermatological surgeon at Lennox Hill Hospital in New York.

You dont want to push yourself too hard while recovering from liposuction.

Rest is important, especially in the first 3 days of recovery when the incision(s) site is left open to drain anesthetic fluid.

During this time, Friedmann says that immersion bathing of any kind should be avoided until incisions have closed completely, which takes approximately 7 to 10 days.

Working out or doing strenuous activities is not recommended during recovery, according to Sobel. You should, however, walk around to get your blood flowing.

In addition to light exercise, such as walking, you can resume these activities 24 hours after surgery:

Even if you dont feel a lot of discomfort, Rahban cautions that you dont resume regular activities too soon.

Liposuction is a surgery like any other surgery, and therefore, you need to be careful to not be overly active too soon as it will cause extra swelling and more discomfort.

As with any cosmetic procedure, complications can occur.

While oral antibiotics and proper wound care help prevent infection, these additional complications, although some rare, could happen:

If you experience any of these symptoms, speak with your doctor immediately. Its so important that you choose an experienced surgeon to perform your liposuction, which may help prevent these symptoms.

Sobel recommends choosing a board certified plastic surgeon who specializes in cosmetic procedures. The procedure must also be performed in an accredited surgical facility only.

According to Friedmann, your doctor should stay in close contact with you to help ensure your smooth recovery. This includes scheduling a follow-up appointment after the first few days, and staying in close contact over the following weeks.

You should also reach out to your doctor if you experience any of the above complications. No matter how big or small, any concerns you have should be addressed by having an open dialogue with your healthcare provider.

Liposuction is a plastic surgery procedure that removes unwanted fat from a persons body. But as major surgery, there are steps and precautions that must be taken to ensure a smooth recovery. This includes:

You should also keep in contact with your doctor (preferably a board certified one) to address any concerns and avoid complications. They can help address your specific needs before and after treatment.

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Liposuction Recovery: What to Expect - Healthline


Jan 31

This 25-Minute Treadmill Workout Is Expert-Approved to Help You Lose Weight – Yahoo Lifestyle

Not to get super old-school on you, but we all know that fitness trends come and go. One thing that never goes out of style? Treadmill workouts. They're just too darn versatile - cardio sessions that can help you work up a sweat, build endurance, and even lose weight, especially if you opt for intervals.

In fact, treadmill interval training has multiple weight loss benefits, said Heather Milton, MS, exercise physiologist supervisor at NYU Langone Health's Sports Performance Center. This style of training (also known as HIIT, or high-intensity interval training), has been scientifically proven to burn more fat than moderate-intensity, steady-state workouts, according to a 2019 review. HIIT workouts are also known for triggering something called the EPOC (excess postexercise oxygen consumption) effect, which means the workout is so intense, your body continues to burn a modest amount of calories even after it's over.

It's important to note that, while exercise like this workout is a key part of weight loss, your diet and other healthy habits are crucial too. You want to eat a balanced, nutritious diet (think: veggies, whole grains, healthy fats like avocados, and lean protein like chicken and fish) while also prioritizing sleep and staying in a modest calorie deficit. Milton also recommended balancing cardio workouts with strength training, which helps to build muscle and boost your metabolism.

Milton created this treadmill interval workout to be a "safe and effective" way to help with your weight loss goals. It's 25 minutes long and you'll be feeling every second of it, but the sweat is all worth it in the end! Hop on the treadmill, ramp up the speed, and get ready to burn some calories.

Related: If You Have Back or Knee Pain, You May Need to Strengthen Your Hips - Here's How

Directions: Start with a bodyweight warmup, then begin the treadmill interval workout listed below. After the workout, cool down with a full-body stretching session.

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This workout is based on your rate of perceived exertion (RPE), aka how hard it feels like you're working. A zero means you're at rest, while a 10 is your greatest possible effort, going so hard you have to stop.

Time Notes RPE 0:00-2:00 Jog lightly at warmup pace 2-3 2:00-3:00 Slowly increase your speed. Try starting at 5.5 mph with a 5 percent grade, adjusting as necessary. 7-8 3:00-4:00 Slowly decrease your speed back to the warmup pace. 2-3 4:00-5:00 Slowly increase your speed. 7-8 5:00-6:00 Slowly decrease your speed back to the warmup pace. 2-3 6:00-7:00 Slowly increase your speed. 7-8 7:00-8:00 Slowly decrease your speed back to the warmup pace. 2-3 8:00-9:00 Slowly increase your speed. 7-8 9:00-10:00 Slowly decrease your speed back to the warmup pace. 2-3 10:00-11:00 Slowly increase your speed. 7-8 11:00-12:00 Slowly decrease your speed back to the warmup pace. 2-3 12:00-13:00 Slowly increase your speed. 7-8 13:00-14:00 Slowly decrease your speed back to the warmup pace. 2-3 14:00-15:00 Slowly increase your speed. 7-8 15:00-16:00 Slowly decrease your speed back to the warmup pace. 2-3 16:00-17:00 Slowly increase your speed. 7-8 17:00-18:00 Slowly decrease your speed back to the warmup pace. 2-3 18:00-19:00 Slowly increase your speed. 7-8 19:00-20:00 Slowly decrease your speed back to the warmup pace. 2-3 20:00-21:00 Slowly increase your speed. 7-8 21:00-22:00 Slowly decrease your speed back to the warmup pace. 2-3 21:00-22:00 Cooldown walk at around 2.5 mph. 2

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

Read more from the original source:
This 25-Minute Treadmill Workout Is Expert-Approved to Help You Lose Weight - Yahoo Lifestyle


Jan 24

You can be obese and healthy, but you can also lose weight in a positive way – Insider – INSIDER

Over the past decade, the body positive movement has grown, encouraging people to love themselves as they are, regardless of whether they fit a body ideal widely perpetuated in western society.

Body positivity (which was created by plus-size Black women and stemmed from the fat activism movement which gained momentum in the 1960s), anti-diet, "health at every size" there are various growing camps of people loudly championing self-love online.

At the same time, discussing weight loss has become somewhat taboo.

However, obesity is a huge problem globally. In September 2020, the rate of obesity in the US hit a new high of 42%, which is an increase of 26% since 2008.

As links between weight and risk of death from the coronavirus came to light last year, is it time we lifted the weight loss taboo? Insider asked an array of experts in medicine, nutrition, fitness, and self-love to weigh in on the matter.

As the body positivity movement has gained traction, it's become a trend that everyone, from influencers to glossy magazines, wants to capitalize on (a recent Vox article deemed this "performative activism.")

Cosmopolitan UK sparked a debate with a feature in its latest issue, titled "This is healthy," including 11 women of different body shapes and sizes.

A post shared by Cosmopolitan UK (@cosmopolitanuk)

British personal trainer James Smith posted a video on Instagram saying that, while he is against the idea that everyone should be shredded, "we shouldn't really be putting 'this is healthy' with an obese person, irrespective of how they feel about it. Because objectively, obesity isn't healthy. As a society, we shouldn't be shaming it, but we shouldn't be glorifying it either."

A post shared by James Smith (@jamessmithpt)

Alex Light, an anti-diet influencer and one of the women in the feature, said: "Health doesn't have a size, that's a diet culture lie. The right size for you is the one where your body is fed and nourished and you're not restricting."

A spokesperson for the magazine told Insider: "Our aim is to make sure that no-one feels excluded from the wellness space and we hope this issue will help inspire our readers, whatever stage of their fitness journey, feel empowered to make their mental and physical health a priority during this time."

Stephanie Yeboah, self-love advocate and author of "Fattily Ever After," told Insider she thinks it's strange when people say features like Cosmo's promote obesity, because "the whole point of the body positivity and fat acceptance movement is to include bigger bodies in the conversation around respect and desirability."

Stephanie Yeboah is the author of "Fattily Ever After." Stephanie Yeboah

Yeboah believes many fat people are scared to exercise in public because they are often shamed (which is increasingly publicized), and this the perception of overweight people is a big issue.

"I think, for the most part, people tend to disguise their fat-phobia as health concerns," Yeboah said.

This is a sentiment shared by Dr. Natasha Larmie, a British general practitioner who runs a blog about her own weight issues called The Fat Doctor. Larmie is against intentional weight loss. Instead, she encourages people to focus on healthy habits losing weight without focusing on it.

"In order to have good health physical, mental, emotional you have to do certain things," Larmie told Insider. "And one of those is, be careful about what you eat make sure you have good nutrition and a healthy relationship with food."

However, she accepts that obesity is an issue that needs tackling and encourages healthy behaviors that will, for many people, lead to weight loss.

Dr Natasha Larmie is a British GP who writes a blog called The Fat Doctor. Natasha Larmie

Last year, a meta-analysis of 72 studies concluded that abdominal fat was linked to higher mortality risk and obesity was linked to lower health-related quality of life.

According to Dr. Spencer Nadolsky, an American cardio-metabolic medicine physician specializing in obesity and lipidology, a person is metabolically healthy if they have zero components of "metabolic syndrome."

That means not having any of the following: low HDL cholesterol, elevated triglycerides, elevated waist circumference, elevated blood pressure, and elevated fasting blood glucose levels.

But it's not so straight-forward for people with obesity, he says.

"In general, obesity puts you at a higher health risk," Nadolsky told Insider. "If you take an obese person who's fit and has no metabolic abnormalities, they are still probably at a higher risk than someone who doesn't have obesity and is also fit."

Dr Spencer Nadolsky mainly works with obese and overweight patients. Dr Spencer Nadolsky

A post shared by Dr. Spencer Nadolsky (@drnadolsky)

Larmie agrees that "obesity is definitely a risk factor for disease" but said it's "not a proven fact that obesity causes illness."

The cause of obesity is complex, she said involving lifestyle, genetics, medical conditions, socioeconomic status, education, and poverty. "But those very things that are causing obesity are also causing illness, rather than the obesity itself causing illness."

A study published in October 2020 reinforces Larmie's view, finding that healthy lifestyle habits are linked to a significant decrease in mortality, regardless of BMI (body mass index generally a flawed concept on an individual level but still useful for assessing large groups).

And in January 2021, a new study reinforced research associating obesity with diabetes, high blood pressure, and high cholesterol, but confirmed that keeping physically active, regardless of BMI, can lower your risk of all these.

Personal trainer Luke Worthington believes part of the problem is that a lot of knowledgeable trainers and media outlets are afraid to answer questions about fat loss or even acknowledge it as a valid goal.

"When someone has either identified themselves, or been advised by a healthcare professional, that their weight is a health concern (either too high or too low), it can't be the answer to tell them just to accept it. That can't be all that we do," he told Insider.

Luke Worthington suggests deload weeks. Luke Worthington

Worthington believes that instead of not talking about weight loss at all, we should be educating people on how it can be done safely and healthily. If qualified trainers and media organizations won't talk about healthy weight management, that's when things get dangerous, because people turn to unqualified and less knowledgeable influencers for the answers, he said.

Nadolsky agrees that the dichotomy seen on social media between both ends of the scale doesn't reflect reality for the general population.

Yeboah works out every morning for her mental health and to improve her strength and flexibility. She has exercised with the aim of losing weight in the past, but said it "triggered bad eating disorder habits."

"Focusing on a number, whether on the scale or your clothing size, leads to being obsessive with eating and exercise and losing the enjoyment," registered dietitian Shana Spence told Insider.

Shana Spence is a dietitian based in New York. Shana Spence

Some people try to lose weight, but are unsuccessful or regain it, and are psychologically harmed by the experience. Some become unhealthily lean. However, this isn't the case for everyone.

Personal trainer Emily Rickettsregularly posts on Instagram about how losing weight was linked to developing a healthier relationship with food and her body.

A post shared by EM RICKETTS (@emrickettz)

Similarly, personal trainer and fat loss coach Anjuli Mack told Insider that many of her clients fall in love with how much better they feel once they start making healthier habits, even if the initial aim was weight loss.

"A lot of the women who come to me are looking to increase their confidence," she told Insider. "Most of them start feeling better within the first two weeks and it's nothing to do with the scale, it's down to the foods they're putting into their body and the actions they're taking each day."

Anjuli Mack is a personal trainer in New Zealand. Anjuli Mack

Research shows that weight loss can improve various health markers, including risk of diabetes, cardiovascular disease, and cancer, for overweight and obese people.

"Just because a lot of people fail doesn't mean you shouldn't try," Nadolsky said. "There may be individuals whom intentional weight loss will harm. There's the anti-diet crew on one side and the pro-weight loss on the other, but a good clinician knows that things really lie in the middle."

Ultimately, this is not a black and white issue. As personal trainer Ben Carpenter said in a recent Instagram video, health and weight aren't perfectly intertwined.

A post shared by Ben Carpenter (@bdccarpenter)

"We need to start getting used to the idea of body diversity," Spence said. "Everyone has a predisposed body type which is influenced largely by genetics. Not everyone is going to be thin, can be thin, or even wants to be thin."

Yeboah added: "It's important for people to know that you can be beautiful and attractive and worthy at any size."

However, we can talk about weight loss without reinforcing the message that a person's worth is based on a number on the scale.

You can be obese and healthy, but you can also lose weight and be healthy.

"Self-love is keeping yourself healthy," Worthington said. "It's not being so overweight that it compromises your health, or being so lean that you lose your periods. Not addressing issues at either extreme isn't self-love, it's self-neglect."

Read more:

Labeling foods with the amount of exercise needed to burn off the calories sends a terrible message about both eating and exercising

I lost 35 pounds in 6 months without going on a diet, and it taught me 7 lessons about eating for healthy fat loss

I've always worked out, but nobody took me seriously until I lost weight. Here's why being lean doesn't always mean being fit.

Excerpt from:
You can be obese and healthy, but you can also lose weight in a positive way - Insider - INSIDER


Jan 24

Nutritionists Say Eat These Winter Superfoods to Lose Weight – The Beet

New year, new goals. And if youre all aboard the Lets Shed the Pounds This Year Train, then its hard to do better than the vegan diet for healthy, sustainable weight loss. But if youre anything like us, sometimes you simply arent sure where to start. So many recipes, so many cookbooks...what should I add tomy grocery cart? Well, thats exactly why we reached out to the nutrition pros to cut through the noise and share the best foods in season during the winter to load up on if youre looking to lose weight. Read on, and please pass the pomegranate seeds.

Broccoli is a superhero when it comes to fighting inflammation and helping to prevent disease. It helps to fight against heart disease and cancer, lower cholesterol, decrease the risk of age-related eye disease, aid in healthy digestion, and it helps to keep the brain healthy, remark Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, aka The Nutrition Twins, authors of The Nutrition Twins Veggie Cure and co-founders of NutritionTwins.com and the 21-Day Body Reboot.

In terms of crushing your weight loss goals, its also quite low in caloriesclocking in at only 31 calories a cup, and its 89% water say The Nutrition Twins. You could eat it and fill up on cups of it and still not gain weight.

Another cool thing worth noting? Recent researchfound that the phytochemical, sulforaphane found in broccoli (and especially broccoli sprouts) gives metabolism a boost by activating brown fat cells and also undoes the damage of high-fat food on your gut microbiome to help reduce inflammation and stop weight gain, say The Nutrition Twins.

Amy Gorin, MS, RDN, a plant-based registered dietitianand owner of Plant-Based Eatsin Stamford, CT, loves using ginger in warming winter recipes, and were totally with her. I find that by flavoring recipes with it, I can often reduce or even eliminate added sugar in a recipe because it has such a strong flavor, she says.

Personally, were big fans of drinking hot water with ginger to promote weight loss and boost immunity. And its amazing how a fast weeknight dinner like a quick tempeh and veggie bowl over brown rice gets a gourmet boost by the addition of fresh sauted ginger.

Trista K. Best, MPH, RD, at Balance One Supplementsattributes two main characteristics that make sweet potatoes an ideal weight-loss food: First, sweet potatoes are high in fiber. Fiber works towards weight loss efforts in two ways. One, fiber leaves the consumer feeling fuller which makes them less likely to overeat at mealtimes and eat less between meals. Two, fiber removes toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight, she explains.

Need more convincing? Second, the low-calorie content of sweet potatoes makes them a great addition to just about any meal when trying to lose weight. They are extremely versatile and add robust flavor to many recipes, she continues.

Try one of our tuber go-to's: Sweet Potato Mexican Fry Up.

These fruits are a winter nutrient powerhouse, according to The Nutrition Twins, who also note that they contain potent antioxidants and anti-inflammatory compounds that have been shown to do everything from reducing inflammatory activity in breast cancer cells, colon cancer cells, and the digestive tract; reduce the risk of heart disease, diabetes, and obesity; fight against bacteria and fungus; improve memory, and possibly even protect against Alzheimers disease.

Pomegranate arils are a deliciously sweet-tart burst of flavor that explodes in your mouth as you bite into them, they comment, noting that theyre an ideal no-sugar-added treat to indulge in when you have a craving for sweets. We love that our clients happily choose them over typical sugary, calorie-dense snacks like candy bars and cookies, which helps them to achieve their weight loss goals. One cup of pomegranate arils contains seven grams of fiber, which helps you stay fuller for longer, making them an ideal add-on to oatmeal, salads, or your favorite plant-based yogurt.

The Nutrition Twins have eaten one of these winter superfoods nearly every day since high school, and were betting adding apples to our daily routine would do a whole lot of good for us, too. Researchshows that their flavonoids are great for your heart since they lower blood pressure and the risk of stroke while their soluble fiber helps to lower blood cholesterol, all important factors when it comes to heart health. They also protect against cancer, promote the good bacteria in the gut, and protect against mental decline. Several studies show apples can benefit weight loss, The Nutrition Twins say of the 80-calorie fruit (thats assuming your serving size is one medium-sized apple)

Bonus: One study showed that people who started their meal with apple slices ate 200 calories fewer than people who didnt! they add.

Gorin often incorporates these wholesome nuts when cooking in the winter, and based on the nutrition profile she shared with us, were pretty impressed: Pistachios are a good source of plant protein and fiber and about 90% of the fats found in pistachios are unsaturated, for a trio of nutrients that may help keep you fuller longer, she says.

If youre snacking on pistachios, you get even more weight-management benefits. A preliminary studyin Appetite found that people eating in-shell pistachios consumed 41 percent fewer calories than people snacking on the shelled version.

Best praises butternut squash for both supplying 40% of the daily vitamin C recommendation and 100% of the daily requirement for vitamin A in one serving. These two nutrients are just the tip of all that butternut squash provides, but are possibly the most important for its ability to boost the immune system, says Best. Additionally, with nearly three grams of fiber per cup, butternut squash is a good source of fiber, and with fiber intake linked to dropping weight, its a solid choice for a side dish or snack (try it roasted with cinnamon!) if youre hoping to slim down.

Butternut squash is versatile and can be used to enhance a wide variety of dishes and boost their nutrient content, she adds. Well, were sensing this creamy vegan butternut squash soupin our near future, dear readers.

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Nutritionists Say Eat These Winter Superfoods to Lose Weight - The Beet


Jan 24

The One Hot Drink You Should Have Every Morning To Lose Weight In 2021 – SheFinds

Adding in anti-inflammatory and metabolism-boosting ingredients into your diet can be an effective way of speeding up weight loss. One of the easiest ways to start reaping the benefits of these ingredients is to add a hot drink to your morning ritual. Green tea, in particular, is a popular choice for the early mornings since the caffeine can also help you wake up.

Keep reading for one popular green tea recipe thats the perfect hot drink for a diet-friendly morning.

Add this to your diet to help with your skin, bones, and joints

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What You'll Need: water, green tea bags, lemon, fresh ginger, ground cayenne pepper, cinnamon, turmeric, raw honey

Full Recipe: Everyday Eileen

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Green tea is full of antioxidants and can be a healthy addition to any diet. Additionally, green tea has weight loss benefits for those who want to drop a few pounds.

According to Healthline, "Green tea extract can aid weight loss by increasing the number of calories your body burns through thermogenesis."

READ MORE: Why People Who Add This Spice To All Their Meals Never Gain Weight

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The other ingredients in this hot drinkrecipe--ginger, cayenne pepper, cinnamon, and turmeric--have their own anti-inflammatory benefits with potential to speed up weight loss.

READ MORE: The One Hot Drink You Should Have Before Breakfast To Burn More Calories And Lose Weight Fast

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One wrote, "I just made this with a couple of table spoons of fresh ginger, a sprinkle of cayenne, juice of two lemons, and ten tea bags. Simmered it all in a tea pots worth of water. Then, I put it in a pitcher and added enough filtered cold water to make a gallon. Spicy and delicious!"

Another reviewer gave it five stars, commenting, "Lovely. One of our favorite drinks, anytime of the year. I dont use teabags ever, so we either make it with loose green tea or matcha."

READ MORE: These Are The Anti-Inflammatory Foods You Can Eat Non-Stop, According To Health Experts

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The One Hot Drink You Should Have Every Morning To Lose Weight In 2021 - SheFinds


Jan 24

Weight loss: Benefits of a high-protein and low-carb diet – Express

Numerous studies have found a high-protein diet has major benefits for weight loss and metabolic health, according to Healthline. Replacing carbohydrates and fats with protein can be an easy way to lose weight.

However, experts recommend avoiding protein sources that contain highly processed carbohydrates and saturated fat.

Another benefit of eating protein is that it maintains the bodys muscle mass and strength.

If you are doing more exercise in order to lose weight, protein can ensure that you dont also lose muscle.

Drinking protein shakes can be a simple way to add high amounts of protein to your diet when doing cardiovascular activity, such as running or weightlifting.

But some protein powders may lead to health risks, especially flavoured ones such as chocolate or vanilla.

These powders may include other ingredients such as added sugars, artificial flavourings, thickeners, vitamins, and minerals.

There is also limited data on the possible side effects of high protein intake from supplements.

Because of this, experts recommend drinking only one protein shake a day.

The Dukan diet is popular among people trying out a high-protein and low-carb diet.

Claiming to lead to rapid weight loss without hunger, it was created by Dr. Pierre Dukan, a French general practitioner who specialises in managing patients weight.

A diet reportedly followed by Pippa Middleton before the 2011 Royal wedding, the Dukan is to be done in four stages: the first two are when youll lose the most weight, and the last two are designed to maintain your goal weight.

According to Healthline, studies show that protein can help many people to maintain their weight loss in an easy and healthy way.

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Weight loss: Benefits of a high-protein and low-carb diet - Express


Jan 24

Should you do cardio or weights? Why both are essential to lose weight, burn fat, and build muscle – Insider – INSIDER

Cardio and weight training are both incredibly popular and useful tools in a broad array of athletic training. It can be difficult, especially for those just starting out, to decide which may be most useful for them.

While the best training regimens tend to include forms of both, knowing the varying benefits and general recommendations for each can give people a great starting point for their fitness journey.

Cardio exercises primarily work the cardiovascular system, which is made up of our heart and blood vessels. There are multiple forms of cardio, each with its own unique benefits from steady-state like running or biking, to high-intensity bursts like sprints or plyometrics.

Regardless of which form you choose, cardio provides a host of health benefits:

1. Cardio improves heart health and endurance

Cardio exercises are meant to get your heart rate up, which trains your body to use oxygen more efficiently. Regular cardio workouts can:

Over time, this can reduce your risk of diabetes and mortality from a wide array of cardiovascular conditions, including:

"If I could put all the beneficial effects of cardio into a pill, it would be the most highly prescribed drug in the world," says Tim Werner, a professor of exercise science at Salisbury University.

Cardio is relatively low-risk, even for people with heart disease . However, the American College of Sports Medicine (ACSM) recommends people with cardiovascular conditions tailor the intensity of their workouts to their fitness level, and it's always a good idea to consult with your doctor before beginning any new exercise regimen.

2. Cardio burns more calories than weight training

Here's how many calories a 185-pound person would burn doing common forms of cardio for an hour:

If you're crunched for time, you may opt for high-intensity interval training, otherwise known as HIIT. HIIT alternates between short bursts of high-intensity activity like sprinting with equally short breaks.

3. Cardio is budget-friendly

Most aerobic exercise only requires a pair of running shoes and free time. Almost anyone can walk or run without a gym membership or fancy equipment.

Not everyone may enjoy the intensity of HIIT, or the time commitment of steady-state cardio, but there is a form of aerobic training for everyone. Ultimately, any form of cardio requires little equipment and boasts numerous health benefits.

That's why the National Academy of Sports Medicine (NASM) recommends people get 150 minutes of moderate-intensity cardio a week, or 75 minutes for those working out at a higher intensity. Whether one should sprint quarter miles or jog through the forest preserve comes down to which they enjoy more and are more likely to stick with.

Weight training offers health benefits just as important as cardio. However, weight training uses external weights, such as barbells or resistance bands, to target specific muscle groups with a particular form and range of motion to enhance muscle size and strength.

There are, broadly, two types of weight training:

Both types of strength training offer the following health benefits:

1. Lifting weights can increase your metabolism

Weight training may not burn as many calories as cardio, but it can increase participants' metabolism for three days after training, sometimes burning up to 50% more calories per pound of muscle.

According to Werner, high volume weight training may be more efficient at increasing metabolism.

2. Lifting weights helps build muscle

Weight training is extremely effective for increasing muscle mass. It can also prevent muscle loss associated with age, dieting, and cardio-centric workout routines, says Werner. The ACSM generally recommends high volume sets, with moderate or slow repetitions, and short rests, for muscle growth.

Under optimal conditions, people can expect to add one to two pounds of muscle per month. New lifters occasionally see faster growth, while sleep deprivation and calorie-restrictive diets can detract from growth.

3. Lifting weights can increase strength

Weight training can be extremely effective for improving strength, though high intensity, low-volume training tends to be more effective, especially in fit participants.

This improves strength by training a person's nervous system to efficiently and effectively move heavier loads unlike high-volume training, which just maximizes the time during which muscles move a load to stimulate muscle growth.

4. Lifting weights may help you avoid future injuries

Wescott says weight training can help you avoid injuries, especially for athletes. Weaknesses in areas such as the rotator cuff, lower back, hip abductors, and the posterior chain a whole suite of muscles including the hamstrings, glutes, hips, and spinal erector muscles, that aid in pulling movements and mobility can contribute to injuries and pain. Weight training can strengthen such supporting muscles, shoring up weak links before problems occur.

How often one should lift weights depends on the intensity and duration of their workouts, and how long they need to recover, but the ACSM recommends that people do strength training two to three times a week.

Most people will benefit more from cross-training with weights and cardio. Regardless of which one you prioritize, cross-training can reduce muscle loss associated with solely steady-state cardio, and can enable many people to see greater fat loss.

Cross-training has also been shown to lower risk factors for cardiovascular diseases more than weight or cardio training alone and can reduce chances of injury.

Overall, the ACSM recommends people program their weight training primarily around compound movements like pull-ups or squats, which involve multiple joints and several muscle groups, instead of isolation movements such as bicep curls and leg extensions. It also advises hitting every major muscle group.

For those focused on improving strength or size, it may be best to do cardio and lifting on separate days, or at least after lifting. Performing HIIT or cardio on the same day as weight training, especially doing them before, has been shown to compromise strength and mass gains.

Werner recommends that people looking to get into weight training or cross-training consult educational strength and conditioning books, such as those published by the ACSM.

But the most important thing, says Werner, is for people to know why they're training, and to have concrete, non-aesthetic goals. Coming up with performance-oriented goals, such as running a certain speed or lifting a certain amount of weight, can enable people to tailor their workouts towards achieving a specific objective, see more progress more easily, and feel more motivated on an off day than they can by just resolving to "look better."

Excerpt from:
Should you do cardio or weights? Why both are essential to lose weight, burn fat, and build muscle - Insider - INSIDER



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