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Sep 26

3 Different Types of Fat Cells and How to Lose Them Eat This Not That – Eat This, Not That

While we use the term fat to describe all body fat, there's actually various types and it's important to note their distinction because each one serves a different role. We need some fat to give us energy, protect our organs and absorb nutrients, but too much is unhealthy and Eat This, Not That! Health spoke with experts who explained the different types of fat and why some are dangerous. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Christopher McGowan, Gastroenterologist and founder of True You Weight Loss tells us, "White adipose (fat) cells are what most people would view as "fat." White fat is located under the skin (subcutaneous) and around the organs (visceral). The primary function of white fat is energy storage. In times of excess calorie ingestion, fat cells store energy as triglycerides. In times of fasting, the triglycerides are broken down via lipolysis to provide energy for the body. White fat also contributes to metabolism and weight regulation, producing key hormones like leptin a hormone critical in regulating satiety and weight."

Subcutaneous and visceral fat are both white fats and Dr. Gabriela Rodrguez Ruiz, MD PhD FACS, a board-certified bariatric surgeon at VIDA Wellness and Beauty adds, "Subcutaneous fat is the layer of fat beneath the skin, which you can pinch. This type of fat can be more visible in certain areas, such as the thighs, hips, and buttocks. While subcutaneous fat isn't as dangerous as visceral fat, excessive subcutaneous fat storage can still lead to health issues like diabetes and heart disease. Both visceral and subcutaneous fat are types of belly fat. Abdominal or central obesity occurs when too much fat accumulates in the abdominal area."

Dr. McGowan explains, "Brown fat specializes in generating heat to protect against hypothermia in cold environments. The presence of mitochondria, which generate heat, is responsible for the 'brown' color of this type of adipose tissue. Brown fat is more present in newborns, and progressively decreases with age. In adults, brown fat is located primarily in the interscapular (between the shoulders) and perirenal (around the kidney) regions. In contrast to white fat, brown fat may actually protect against obesity and metabolic disease."6254a4d1642c605c54bf1cab17d50f1e

Dr. McGowan says, "Beige fat is a combination of white and brown fat. Also known as 'brite" fat (brown in white), beige fat is composed of white fat interspersed with brown fat cells. Beige fat is located in similar areas as white fat, such as the subcutaneous tissue. Beige fat is dynamic, and can shift to a greater concentration of white or brown cells in response to certain triggers, such as cold temperature, stress, and exercise. This shift of white toward brown cell composition may be protective against obesity and its related disease, which is currently an area of intense scientific research."

Dr. McGowan emphasizes, "Fat itself is not dangerous. In all forms, it is a critical component of metabolism, energy homeostasis, and hormone production. However, excess white cell fat mass defines the condition of obesity. Obesity is the underlying cause of numerous health conditions, including diabetes, hypertension, heart disease, and multiple cancers."

According to Dr. Rodrguez Ruiz, "Visceral fat is the most dangerous because it surrounds the organs and can lead to insulin resistance and inflammation. This is because visceral fat is linked with high levels of triglycerides, cholesterol, and free fatty acids, which contain pro-inflammatory molecules. They are often found in processed foods and sugary drinks. The normal visceral fat range sits at 10% of your body fat."

Dr. Dimitar Marinov, MD, Ph.D., and an Assistant Professor in Hygiene and Epidemiology tells us, "White fat cells can be dangerous depending on the area where they are stored as well as the amount of fat that has accumulated in them. White fat cells make up 3 types of fat essential fat, subcutaneous fat, and visceral fat. Essential fat is not dangerous as it helps support the structure of the brain, the nerves, and the internal organs. It has protective functions and helps keep these organs in proper shape and "in place.

Visceral fat is a dangerous type of fat and it is also made entirely of white fat cells. That's because the visceral white fat cells release a lot of free fatty acids and other proinflammatory molecules, which can disrupt various metabolic processes, reduce insulin sensitivity, increase levels of bad cholesterol,cause systemic inflammation, and ultimately contribute to the development of chronic diseases heart disease, diabetes, cancer, etc.

Subcutaneous fat is made mostly of white fat cells but this is also where you can find the other 2 types brown and beige fat cells. Unfortunately, too much subcutaneous white fat can lead to similar risks as visceral fat. What is more, too much subcutaneouswhite fat in the legs can disrupt normal blood circulation and lead to stasis of the blood in the veins. This can lead to circulation problems such as thrombophlebitis and even thromboembolism."

Dr. McGowan states, "Weight loss is the primary mechanism for reducing overall fat mass. Whether through diet, exercise, or bariatric and metabolic surgery, a decrease in total body weight loss will result in a corresponding decrease in total fat mass. Exercise even in the absence of absolute weight loss may also lead to a reduction in fat mass. Targeted removal of fat, such as through liposuction, may lead to a focal reduction in fat mass but does not appear to confer the same metabolic benefits as generalized weight loss."

Dr. Rodrguez Ruiz says, "Specifically, movement is the best medicine for getting rid of visceral fat. Regular exercise, such as walking, biking, or running, can help. People who exercised for 30 minutes a day had lower visceral fat levels than those who didn't exercise.

To get rid of subcutaneous fat, you need to burn more calories than you consume. This can be done through diet and exercise. A combination of cardio exercises (like jogging and rowing) and strength training (like lifting weights) is the most effective way to lose subcutaneous fat, as they work by increasing your metabolism. Lifting also helps you stimulate muscle tissue, which can help to burn more calories even when you're at rest. Central obesity can be reduced by following a healthy diet and exercising regularly. Eating plenty of fruits, vegetables, and whole grains can help your body to burn more calories and lose weight. High-intensity interval training (HIIT) is a type of exercise that has been shown to be effective in reducing abdominal fat. It involves short bursts of intense activity followed by recovery periods, helping you burn more calories in a shorter time. Plus, you can do it at home with no equipment needed. For instance, you could run for 30 seconds, followed by a one-minute recovery period. Then, repeat this cycle for 10 minutes to complete a HIIT workout."

Dr. Rodrguez Ruiz explains, "In general, lifestyle changes are the best way to lose weight and keep it off. This includes eating a healthy diet, exercising regularly, and reducing stress levels. Making these changes can help you to reduce your risk of developing chronic diseases such as heart disease, stroke, and type 2 diabetes."

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3 Different Types of Fat Cells and How to Lose Them Eat This Not That - Eat This, Not That


Sep 26

Is The Lose It Weight Loss App Worth The Money? – The List

If you do decide you want to incorporate a calorie counting app into your life, make sure to consult your doctor first.

The basic version of the Loses It! app is free and includes basic calorie tracking, access to their community, and Snap It feature. The Snap It smart camera feature allows you to log food just by taking a picture of it. According to Healthline, taking photos of meals can help you better visualize portion sizes and keep track of your eating habits. While even the basics can help you move towards your goals, the premium subscription adds even more helpful features. The Lose It! site lists a premium subscription at $39.99 per year. It includes advanced tracking features, meal planning, and the ability to sync the app with smartwatches.

If your fitness goals include tracking calories, Lose It! could be a great place to start. However, the free version may be enough for beginners. While the reviews are overwhelmingly positive, always be cautious when going forward with a fitness plan. It may be safer to rely on your body's hunger cues and good nutrition (via NourishedRX). Regardless, pair solid nutrition with some of our favorite beginner workouts to start crushing your fitness goals.

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Is The Lose It Weight Loss App Worth The Money? - The List


Sep 26

Woman Who Lost A Lot Of Weight Can’t Believe How Differently Everyone Treats Her Now, Calls Out Relatives – Bored Panda

Weight loss is always a struggle. Venturing into this arduous endeavor requires tremendous willpower, discipline, strength, and a genuine dedication to your health. Its frustrating and exhausting. But you try to commit to yourself every single day, come rain or shine. Because whether you like it or not, the unfortunate truth is that looks have an influence on your life, particularly how the rest of society, your friends, and your loved ones perceive and treat you.

But it seems that the challenge becomes even more magnified once you achieve your desired target. Something that Redditor euisalk knows from personal experience. As she detailed in her recent AITA confession, the world started treating her differently as soon as she slimmed down.

People are nicer to me, she wrote. Im the same person Ive always been, but the way I move in the world has improved because my body is smaller. While this change may seem heartening from the outside, it is also startling. While the woman felt disgusted by such behavior, she tried to keep her cool. Until she snapped. Read on to find out how her story escalated, and be sure to weigh in on the discussion in the comments!

Image credits: Huha Inc. (not the actual photo)

Image credits: Towfiqu barbhuiya (not the actual photo)

Image credits: cottonbro (not the actual photo)

Image credits: euisalk

After reading the story, Redditors offered overwhelming support for the woman and shared some insightful thoughts on the whole situation. After all, body image and weight loss are huge issues for millions of people around the world, so the post resonated with many readers. As much as we believe that beauty comes from the inside out, the harsh reality is that the size and shape of your body matters for the majority of society.

In this age when unrealistic beauty standards and diet culture are still a thing, navigating the twists and turns of your own health can be overwhelming. But once you achieve your desired target after weeks, months, or even years of grueling effort and immense courage, all is well, right? Well, as this story proves, not entirely.

Losing a drastic amount of weight is an incredibly demanding process that can take a toll on your physical and psychological health. According to Rachel Goldman, a psychologist in New York City and a clinical assistant professor in the Department of Psychiatry at NYU School of Medicine, navigating the social shifts that come with this change can be difficult.

Her patients often reveal getting more attention, being approached by strangers, and feeling seen in a way they had never before all because they lost weight. There is this weight bias and negative attitudes towards individuals in a larger body, Goldman said. And after people lose a significant amount of weight, they really do start experiencing this. People are kinder and nicer. And its like theyre no longer invisible.

While the compliments may seem genuine at first, they can ignite a series of doubts and make people lose their self-esteem. It really affects their mental health, their self-image, and self-confidence, trying to understand, How did somebody see them so differently before?' Goldman added.

Its very disappointing and very frustrating, you know, for me as well, being in the mental health field and hearing about these experiences. Its very sad. And this is really why we want to educate the public as much as we can in terms of how harmful weight bias can be.

Thankfully, the body positivity movement has been growing stronger. It has made tremendous strides in increasing acceptance of different body types that would otherwise fall outside unrealistic beauty standards. It has inspired people to make their bodies seen and their voices heard. But while we celebrate these accomplishments, its important to remember that fatphobia is still alive and well. Standing up to it takes strength and courage, something the author of the story demonstrated so well.

While theres a long way to go in dismantling fatphobia, the womans story brings attention to the issue, and we hope that she will find a way to open her family members minds and help them unlearn harmful beauty expectations. Wed love to hear your thoughts about the matter in the comments below. What do you think about the story? Was the woman right to call out her relatives? Feel free to share your opinions, personal experiences, and any tips for people experiencing similar situations in the comments below.

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Woman Who Lost A Lot Of Weight Can't Believe How Differently Everyone Treats Her Now, Calls Out Relatives - Bored Panda


Sep 26

Constipation Can Increase IBD and Cancer Risk: Two Flavors of Tea Relieve Constipation, Aid Weight Loss – The Epoch Times

Many people are tormented by constipation. People today have a refined diet, do less exercise, and are more prone to constipation. Almost everyone has suffered from constipation at some time.

The daily feeling of calling something out of the body is sometimes painful and can exceed our tolerance. To get rid of constipation, one should learn more about it.

Constipation is the difficulty in eliminating feces from the body, resulting in motions often less than three times per week. The hard and dry form of feces results in extra energy and time expelling, feeling feces still stuck in the anus and rectum, and even the need for manual assistance.

There are many reasons for constipation. The first one is laziness. Some people are too lazy to go to the toilet. The feces inside become harder, which causes people to be unwilling to defecate. The accumulation of wastes may reach several kilograms in the abdomen, resulting in constipation.

The fragility of the spleen and stomach can also be a cause of constipation. The poor peristaltic movement of the stomach and intestines would make for the slow motion of feces, resulting in the lack of urge for defecation.

Drinking water insufficiently is one of the causes of constipation. Since water can soften feces, they become harder when less water is available. Intake of delicate foods which lacks dietary fibers would likely lead to constipation.

Constipation can lead to damage to the mucous lining of the anus, resulting in ulcers and bleeding. The broken lining exacerbates laceration of the anus and hemorrhoid, which in turn causes proctitis and, in the worst cases, colorectal cancer.

Feces are the waste products of the human body, releasing toxins that accumulate in the rectum. Once the toxicity is absorbed into the body, the skin looks lusterless with the appearance of spots and acne. One then looks older. Constipation may accompany Hiccupping, bitter taste, bad breath, and the releasing wind.

In the worst scenario, one would have an urge to vomit. Since feces block the intestinal tracks, the food swallowed cannot go down further. The food accumulated in the digestive ways causes the desire to vomit. It is the severity of constipation due to blockage of the intestines.

To treat constipation, one can prepare a drink of Chinese hemp seeds, arborvitae seeds, pine nuts, Bunge cherry seeds, and others, which provide lubricating effects for the intestines. One spoonful of powder of any blend of seeds mixed with a spoonful of honey in a glass of warm water should be sufficient. The drink is tasty, provides nourishing food, and can relieve constipation.

Suppose one gets severe constipation and wants to lose weight simultaneously, brew and drink tea with 37.5 grams (1.3 ounces) of Cassia seeds daily. The tea can reduce the oil droplets in the blood and promote the removal of waste products, resulting in weight loss.

One with constipation should exercise regularly. Physical exercise is not only good for stretching body muscles and tendons but also for peristaltic movement. Drink more water which will soften the feces. Furthermore, water can help to remove waste products from the body.

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Constipation Can Increase IBD and Cancer Risk: Two Flavors of Tea Relieve Constipation, Aid Weight Loss - The Epoch Times


Sep 26

Maintenance and Weight Loss Calorie Calculator Forbes Health – Forbes

The Forbes Health Calorie Calculator estimates the number of calories your body uses each day. If you want to lose weight, it calculates the number of daily calories you need to consume to achieve your weight loss goal. It also displays how long it will take you to reach your goal weight safely.

To Maintain Your WeightTo calculate your daily calorie needs to maintain your weight, the calculator considers your:

Each of these components requires a different amount of calories.

1. Your RMR requires the most energy, far more than physical activity or food processing. It can be measured scientifically in a lab or estimated using an equation. In this calculator, your RMR is measured using the Mifflin-St Jeor equation. Its the most reliable formula, according to a review of studies in the Journal of the American Dietetic Association. It calculates your RMR based on your sex, weight, height and age.

2. Physical activity burns calories, so athletes need to consume more calories than people who dont exercise. An activity factorranging from 1.2 for people who are sedentary to 1.9 for extremely active peopleis assigned based on your physical activity level. The calculator then multiplies your RMR by this number.

3. The thermogenic effect of food makes up the remainder of your daily energy needs (approximately 10%). To find this number, the calculator takes your RMR multiplied by your activity factor and multiplies that number by 10%.

To Lose WeightTo determine your daily calorie needs to lose weight, the calculator decreases the number of calories you use each day by 25%, resulting in a new recommended daily calorie intake. Our Forbes Health Calorie Calculator panel of experts recommended this equation for safe, sustainable weight loss.

The calculator wont display fewer than 1,200 calories a day no matter your starting weight. If you go below that, its very difficult to get all the macronutrients and micronutrients you need for optimal health, says Melina Jampolis, M.D., a Forbes Health Advisory Board member.

The Forbes Health editorial team consulted 2021 Forbes Health Advisory Board members Melina Jampolis, M.D., Toby Amidor, R.D. and Sabrena Jo, M.S., the senior director of science and research at the American Council on Exercise (ACE), for this calculator. They reviewed the methods used by this tool to calculate daily calorie needs to maintain and lose weight.

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Maintenance and Weight Loss Calorie Calculator Forbes Health - Forbes


Sep 26

Artificial Sweeteners Tied to Increased Cardiovascular Disease Risk – Everyday Health

Lots of people who want to lose weight or cut down on calories may turn to artificial sweeteners as one way to help achieve these goals. But a new study suggests that swapping out real sugar for artificial sweeteners may increase the risk of cardiovascular disease.

This study, which followed more than 100,000 adults for about a decade, is among the largest to date to identify cardiovascular health problems with sugar substitutes. Overall, artificial sweeteners were associated with a 9 percent higher risk of any type of cardiovascular disease event and an 18 percent greater chance of stroke, according to results published in The BMJ.

Our results indicate that these food additives, consumed daily by millions of people and present in thousands of foods and beverages, should not be considered a healthy and safe alternative to sugar, the study authors wrote in The BMJ.

At the start of the study, none of the participants had a history of cardiovascular disease or diabetes and none of them were diagnosed with these conditions during the first two years of follow-up. Participants were 42 years old on average and most of them were female.

Participants completed a series of about five food questionnaires over the first two years of the study, which showed 37 percent of them consumed artificial sweeteners. Those who did consumed an average of about 43 milligrams (mg) daily, roughly the amount in one tabletop sweetener packet or 100 milliliters (3.4 ounces) of diet soda, according to the study. People with the highest artificial sugar consumption took in an average of about 78 mg daily, while individuals with the lowest intake consumed about 7.5 mg daily on average.

During the study period, participants had a total of 1,502 cardiovascular events, including heart attacks, strokes, damage and clogging in blood vessels, and medical procedures to restore blood flow in obstructed arteries or veins.

The annual absolute risk of cardiovascular disease was 314 cases per 100,000 people among participants who didnt consume artificial sweeteners, compared with 346 cases for those with the highest consumption of sugar substitutes.

Certain risks were higher with specific sweeteners, the study also found. For example, aspartame, sold under the brand names NutraSweet and Equal, was tied to a 17 percent higher risk of stroke. Acesulfame potassium, sold under the brand names Sweet One and Sunett, was linked to a 40 percent greater risk of coronary heart disease.

The study wasnt a controlled experiment designed to prove whether or how artificial sweeteners might directly cause cardiovascular disease events. Its also possible that results were skewed by participants poor recollection of what they ate and drank, since this was determined using questionnaires.

Several artificial sweeteners have been approved as safe as food additives by the U.S. Food and Drug Administration (FDA). Recommended daily limits vary by sweetener type, but the equivalent of at 23 table top packets a day is considered safe, according to the Harvard T.H. Chan School of Public Health.

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Artificial Sweeteners Tied to Increased Cardiovascular Disease Risk - Everyday Health


Sep 18

5 Terrible Eating Habits That Cause Weight Gain – SciTechDaily

If you struggle with your weight, it might not just be bad food choices that are to blame. Its also how you eat your meals. Choose what you put on your plate wisely, but also learn how to eat in a way that maximizes the satiety benefits you get from your diet. Here are five habits that can wreak havoc on your best-made weight loss plans.

Eating on the run is a common habit that can lead to weight gain over time. When you eat on the run, you grab convenience foods you can devour in a hurry, and theyre rarely a healthy choice. The problem with eating fast food is that it contains high amounts of fat and sugar, which are linked to obesity and other health problems like diabetes and heart disease.

Fast food can also be expensive compared to preparing your meals at home. Despite the popular belief that fast food is cheap, you can prepare a healthier meal at home for less. Plus, youll pay for that low-nutrition fast food meal later with poor health.

If you wolf down your food, your brain doesnt get the notification that youre full. It takes about twenty minutes for your brain to get that message. Eating on the move also increases cortisol the stress hormone that promotes weight gain in undesirable areas like your waist and abdomen. Slow down and savor your food and appreciate its sensory attributes and youll be more satisfied!

If you know youll be rushed, plan ahead. There are healthy snacks that can tide you over until dinner or lunchtime. For example, try carrots with hummus or half an avocado with a side of whole grain crackers. If you dont have time for a proper meal, grab a salad from your local grocery store or make one yourself using fresh ingredients.

Do you watch your favorite television show or work on the computer while you munch? Such habits can expand your waistline and reduce the enjoyment you get from a meal. You might even eat your meal without tasting it!

We all have bad habits that were not proud of, but they dont need to stay that way. Here are some tips to help you break the bad habit of multitasking while eating:

1) Sit down at a table when you eat. Dont eat in front of the television or computer screen. If possible, create a specific space for eating mealsone thats away from other activities like watching TV or working on your computer.

2) Turn off electronics before sitting down to eat. No checking email, reading tweets, or watching videos while you eateven if its just for 10 minutes! This is an important step because it will help you focus on what youre eating. With this strategy, youll enjoy your food more and feel satisfied after every meal.

3) Take small bites and chew slowly. This allows your brain time to recognize youre full, so you dont overeat! It also ensures you taste and appreciate whats going into your body.

Research shows the size of the plate or bowl you eat out of can affect how much you eat. If you dine on larger dinnerware, food looks smaller on the plate, and you feel like youre eating less. Therefore, youre more likely to go back for seconds. In contrast, a meal looks like more when its on a small plate, so youre satisfied with less. If you want to cut back on your calorie intake without suffering from hunger pangs, try setting your table with smaller dishes.

Choose subdued colors for your plates too. Red, orange, and yellow are bright, motivating colors that stimulate appetite, while muted shapes of blue, green, or brown are less likely to perk up your appetite and cause you to eat more.

Research findings suggest people consume more calories while dining with others than when eating alone. Why? When you eat with others, you focus less on your food because youre distracted by conversation and good times.

Plus, with social events, youre more likely to justify ordering a high-calorie dessert or sipping a high-calorie alcoholic beverage. You may feel like its expected or socially acceptable to consume more calories at restaurants than at home.

For example, if everyone around the table orders an appetizer or dessert, one persons indulgent choice can influence everyone elses choices. Plus, drinking alcohol can cause you to lose track of how much youre eating.

Stick with meals balanced in terms of protein, carbohydrates, and fats (like salmon with brown rice and broccoli). And if youre going out for dinner with friends or family members who are less than healthy eaters? Maybe you can talk them into ordering something healthier.

Weve all been there: youre in a stressful situation, and all you want is comfort food. Maybe its a giant bowl of ice cream or a plate of fries. But heres the thing: eating your feelings doesnt make you feel better! It can also cause weight gain.

Eating high-calorie foods when youre stressed can increase your blood sugar levels, increase insulin production, and tell your body to store fat rather than burn it off. That means instead of losing weight because youre stressed about work, you might start gaining weight because of stress!

So, what should you do? Put down the ice cream (or dont buy it at all) and find other ways to alleviate stresslike listening to music or talking with friends who make you laugh.

Eating better isnt just about making healthier food choices. Its also about creating an environment that helps you resist temptation. Keep these tips in mind to avoid eating habits that cause weight gain.

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5 Terrible Eating Habits That Cause Weight Gain - SciTechDaily


Sep 18

How To Manage Weight Loss When You Have Asthma – Health Digest

Have you noticed how full you feel after eating popcorn, salads, or fresh fruits? These foods are high in water and fiber, which may help suppress hunger. Plus, they're low in calories, making it easier to reduce your energy intake and lose weight. For example, cucumbers and lettuce are 95% water and have roughly 15-17 calories per 3.5 ounces, reports MyFoodData. The same goes for soups, citrus fruits, spinach, kale, berries, and other high-volume foods.

Paula Norris, an Australian dietician, explains that volume eating can curb appetite without increasing your calorie intake. Basically, it's a strategy that allows you to eat more and feel full for longer. The Centers for Disease Prevention and Control recommends filling up on soup, stews, fruits, legumes, vegetables, and salads. You could mix spinach or kale into brown rice, snack on veggie sticks, add fruit to yogurt, drink green smoothies between meals, and so on. With this approach, you'll get full faster and stay hydrated while upping your fiber intake.

All in all, losing weight when you have asthma isn't that different from leaning out when you're perfectly healthy. You still need to get active, cut calories, and practice portion control. Also, it's important to choose whole foods whenever possible and meet your nutritional needs. Intermittent fasting and other strategies can bring you closer to your goals, but it's your overall diet and exercise habits that matter most.

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How To Manage Weight Loss When You Have Asthma - Health Digest


Sep 18

I tried popular weight loss diet for two weeks heres the surprising things I learned… – The US Sun

WE'RE told many things when it comes to food: dont skip meals, but skip snacks, eat intuitively, but not too much

It can all get very confusing! So its easy to see how the simplicity of intermittent fasting where, sticking to your usual calorie intake, you restrict eating to certain times of the day can seem attractive.

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Even more so if youre keen to lose weight, which lots of us are this summer saw a whopping 1,100% increase in Google searches for: How to lose stubborn belly fat.

According to research by Harvard School of Public Health, intermittent fasting sees a typical weight loss of 7-11lb when followed for 10 weeks.

Ten weeks seemed a bit much for my first try, but would two make a difference to my health, happiness and the number on my bathroom scales?

A drop in insulin during fasting is shown to facilitate fat burning. Growth hormone levels may also increase, which can support fat burning and muscle formation, says nutritionist Rob Hobson, co-author of The Detox Kitchen Bible.

Fasting also appears to improve insulin sensitivity, which helps maintain healthy blood sugar levels and reduce the risk of type 2 diabetes, says Rob.

Studies have also found fasting can help ward off arthritis*, chronic pain** and high blood pressure***, while the increased levels of healthy gut bacteria that come from intermittent fasting aid digestion, and a happy gut is linked to improved mental health.

So far, fasting almost sounds too good to be true, and Im not one for calorie-counting either, which makes it even more appealing.

As someone who suffers from irritable bowel syndrome, cutting down my window of eating, avoiding late-night snacking and allowing my digestive system time to work its magic also seemed like something I couldbenefit from.

I opt for the 16:8 diet, which involves eating within an eight-hour window, then fasting for 16 hours (other variations include 14:10, and 5:2, in which you fast for two days in a week).

In theory, you sleep through the bulk of the 16 hours, setting your eating window as 9am-5pm or 12pm-8pm, so you can fit in your usual breakfast, lunch and dinner times.

But you can set any hours that suit you. During week one, it was difficult to get a handle on my fasting window.

Due to a busy schedule, I had to alternate the hours I ate to avoid being antisocial, which at times meant not eating for a whole 24 hours.

As a result, during the eight-hour window I could eat, I was gorging on everything I could get my hands on, which was counter-productive.

There is huge scope for giving in to hunger, says Rob, which could result in binge-eating and unhealthy snacking.

To keep energy levels up, I was snacking a lot on apples, as theyre said to curb hunger pangs, and bananas, but also crisps and biscuits.

I was so tired and irritable, getting annoyed over silly things, such as my boyfriend eating when I couldnt.

I even cancelled plans because I couldnt face doing anything.

On the plus side, by the end of the first week, Id noticed my bowel movements had become more regular, because my body had time to actually digest what I was eating and, as a result, I felt less bloated.

Even still, the number on the scales hadnt budged.

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For week two, I wanted to be more mindful about what and when I was eating.

I set my feasting window from 12pm-8pm, stuck to it and squeezed in three meals. It was tough though.

Rob told me to increase my fibre and protein intake to ward off hunger pangs.

Breakfast (eaten more around lunchtime) was peanut butter on toast, overnight oats or Greek yoghurt and fruit.

Id try to make a falafel wrap for lunch, and for dinner found myself having carbs like potatoes or pasta to keep me fuller for longer.

When I ate light options, such as salmon and broccoli, Id wake up starving in the night.

I assumed fasting meant avoiding tea, coffee or other drinks that help take the edge off tummy rumbles, but you dont have to rule them out.

In fact, Rob suggests getting creative with your options. You are going to get hungry, so stock up on miso soup and low-calorie hot chocolate to have during your fasting window, he says.

I upped my fluids throughout the day and realised that when I thought I was hungry, sometimes I was actually just dehydrated.

Although I didnt drop any weight during my fortnight on the 16:8 plan, at times I did feel less bloated and could fit comfortably into a tighter skirt than usual.

I also drank more water, became mindful about what I was eating to stay energised and I ditched evening snacking (which is a real culprit when it comes to piling on the pounds).

However, I underestimated how hard fasting would be.

Cavemen were pros at it, fasting until they caught and killed their next meal, and some religions regularly feature periods of fasting, so its doable, but my concentration, tolerance level and sleep suffered drastically, plus I ended up avoiding exercise because I felt too weak.

Rob suggests exercising between meals so you are fuelled up with the energy and protein to promote muscle recovery, but I found it exhausting.

Logistically, fasting is tricky. When I meal-prepped in advance, it felt easier but knowing those healthy meals were waiting for me in the fridge, Id want to eat them sooner, which made it even more difficult to stick to my feasting window.

For me, fasting for weight loss just didnt feel sustainable for more than a couple of weeks even if it did kick my late-night snacking habits into touch!

Your Feasting-Window Meal Plan

Follow Rob Hobsons menu to keep you from reaching for the snacks

Breakfast

Porridge with milk and topped with honey, nuts, seeds, cinnamon and fruit. Stir in yoghurt for extra protein and calcium.

Lunch

Wholemeal wrap or pitta bread, filled with salad and a protein (meat, fish, tofu or cheese). Add a handful of grain, such as brown rice or quinoa, and mashed avocado.

Dinner

Grain-based salad with veg, a protein and healthy fats (avocado, nuts, seeds). Dress the salad with olive oil and lemon juice. Follow with a dessert of yoghurt and fruit.

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I tried popular weight loss diet for two weeks heres the surprising things I learned... - The US Sun


Sep 18

Exercise prolongs life, even if you don’t lose weight. Here are suggestions as the weather turns cold – cleveland.com

CLEVELAND, Ohio If youre exercising to lose weight, dont give up even if its apparent youll never be a size 2.

Exercise may prolong your life, even if it doesnt lead to weight loss, suggests a new study.

Regular physical activity was linked with lower rates of death from cardiovascular disease and other causes, a recently published study of Taiwanese adults suggests. Weight loss was not strongly associated with lower rates of death.

It is probably more important and beneficial to be physically active and prevent weight gain, rather than focus on dieting to get to a low body weight but staying sedentary, said Dr. Ian Neeland, cardiologist at University Hospitals Harrington Heart & Vascular Institute, and director of UH Center for Cardiovascular Prevention.

Physical activity alone can improve the body fat profile, reduce the unhealthy fat and build muscle, even if the overall weight doesnt change much, Neeland said.

Neeland co-authored an editorial discussing this study on weight loss and longevity, though he was not involved in the study itself. Both the editorial and study were recently published in the International Journal of Obesity.

If this study is correct, its important to keep moving, especially through the coming winter. Inactivity is linked to weight gain, loss of muscle tone and decreased overall health.

Small changes, such as buying a treadmill or stationary bike, using the stairs instead of the elevator and buying warm layers and appropriate footwear for winter walks, can make a difference, Neeland said.

Obesity has been on the rise, nationally and in Ohio.

Between 35% and 40% of Ohioans are obese, according to the U.S. Centers for Disease Control and Prevention.

Nearly 42% of Americans are obese, and the prevalence of severe obesity increased from about 5% to 9% from 1999 to 2020, according to CDC data.

Obesity is associated with heart disease, stroke, type 2 diabetes and certain types of cancer leading causes of preventable, premature death.

The study that looked at weight loss and longevity involved more than 100,000 Taiwanese adults. Over 12 years, their levels of physical activity, body weight and body composition were measured, and deaths from cardiovascular disease or cancer among the participants were recorded.

Whether the participants in the study lost weight or not, being physically active was associated with lower rates of death. On the other hand, losing weight alone without being physically active did not have a substantial effect on longer lives.

The findings align with the fact that size and weight are not good indicators of health, said Kamna Jain, an integrative nutrition health coach based in Solon.

Many people exercise just to lose weight, but thats not exercises sole purpose, Jain said.

The reason that we want to keep exercising is, like that study said, it improves your cardiac health, brain health, digestive health there are so many benefits to exercise, Jain said.

How much physical activity does it take to reap health benefits? Aim for at least 150 minutes per week of moderate physical activity, Neeland said.

For weight loss, youll need to increase to around 225 minutes per week of moderate to vigorous physical activity. Aiming for at least 10,000 steps per day is also useful, he said.

With fall and winter around the corner, now is the time to make plans for staying active throughout the cold season. Exercise can improve mood and boost energy, in addition to promoting heart health.

Taking care of your health should be a year-round priority, said Erin Troy, wellness director and association personal training specialist at West Shore Family YMCA.

Getting outside also affords opportunities to see nature in its winter glory.

While it is tempting to snuggle up indoors, youd be missing out on those seasonal wintertime highlights, such as seeing an animal scurry across the snow-covered trail or the moonlight reflecting off the snow as you go snowshoeing, cross-country skiing, or hiking at night, said Rachel Nagle, Cleveland Metroparks outdoor recreation manager.

Here are some ideas for staying active during fall and winter, from the Cleveland Metroparks, Cuyahoga Valley National Park, Holden Forest and Gardens, Neeland, Summit Metro Parks, YMCA of Greater Cleveland and YWCA Greater Cleveland.

Check with parks or nature centers near you to find additional opportunities for fall and winter fun. Though the winter is a few months off, you may want to shop for gear now, so youre ready to go when the snow falls.

Indoor exercising

There are lots of ways to exercise heart and lungs while staying indoors. Buy a home treadmill or exercise bike, or dust off the home exercise equipment you bought years ago and never used.

Check out exercise videos on YouTube, or find fitness DVDs at the library. Libraries often offer free tai chi, Jazzercize or yoga classes.

Join a gym or buy a fitness pass at your community center.

Use the stairs instead of the elevator.

RELATED:

Treadmills available from Dicks Sporting Goods and Amazon

Stationary bikes available from Dicks Sporting Goods and Amazon

Group fitness classes

When its too cold to head outside for exercise, try a new group fitness classes, such as spin classes, Pilates, CrossFit, yoga and more. Find indoor workout classes here.

Ice skating

Is it more fun to ice skate indoors or outdoors? Try a little of both and then decide. Ice rinks are plentiful across Northern Ohio. Theres the Rink at Wade Oval, Mentor Civic Ice Arena, North Olmsted Recreation Center Ice Rink, Serpentini Arena Winterhurst in Lakewood and more.

Find additional indoor and outdoor ice skating rinks here.

Related: Get winter sports gear such as skates, sleds, skis, boots, accessories and more from Dicks Sporting Goods and Amazon

Downhill skiing and snowboarding

If youve never strapped on skis, make this the winter that you try skiing. Ski resorts have trails for beginners and experts, and offer classes for various skill levels. Check out Alpine Valley Ski Resort near Chesterland, Boston Mills and Brandywine Ski Resort near Peninsula, and more.

Cross-country skiing

Cleveland Metroparks has one-hour introductory classes and cross-country ski rental. Sign up for the Cleveland Metroparks Winter Impromptu Program Notification program, which sends out alerts for additional snowshoeing and cross-country skiing activities when weather conditions are favorable.

All trails in Cuyahoga Valley National Park are open, when the conditions are right, to cross-country skiing. Bring your own skiis and get your heart pumping on flat or hilly terrain. Check for cross-country skiing opportunities at the Lake County Metroparks and Findley State Park in Lorain County, and other locations. Among the places to rent, conditions permitting, are the Lake Metroparks Chapin Forest and the Cleveland Metroparks Big Met Golf Course.

Sledding

There are sled-riding hills in many locations in Cuyahoga and surrounding counties. Summit Metro Parks offers sledding among its winter activities.

Cuyahoga Valleys Kendall Hills has family sledding, parking, a restroom and a fire pit, located at Pine Hollow Trailhead in Peninsula. Find more sledding locations here. And check out these sledding safety tips before heading out.

Snowshoeing

Snowshoes make it easier to trek through the snow and experience the wonder of a trail in winter.

It can be done about anywhere, or on an organized trail. For example, the Holden Arboretum in Lake County offers a beautiful snowshoeing experience, said Margaret Thresher, vice president of public relations and marketing for Holden Forests and Gardens. Start with Blueberry Pond Loop as a beginner trail, then move to the Corning Lake Loop or Layer Rhododendron Garden when youre more confident. Snowshoe rental is available.

The Cleveland Metroparks offers a one-hour Try-It: Snowshoeing Scavenger Hunt or a two-hour Snowshoeing Adventure. Snowshoe rental is available at the Metroparks Big Met Golf Course, Hinckley Lake Boathouse and North Chagrin Nature Center.

Borrow snowshoes (for free) from Cuyahoga Valley National Parks winter sports center, located at MD Garage, across the river from Boston Mill Visitor Center. Snowshoeing is also available at the Summit Metro Parks, Cuyahoga Valley National Park, Chapin Forest Reservation in Lake County and other locations.

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Exercise prolongs life, even if you don't lose weight. Here are suggestions as the weather turns cold - cleveland.com



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