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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

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

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

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

Virgie Tovar's message is clear. (Photo: @virgietovar/Instagram)

Im about to be so skinny. You wont know who I am. Im about to be so slim. You will not recognize me, comedian B. Simone sings in a TikTok video about manifesting weight loss in 2021.

Although Simone is making light of the vast pressure for people to lose weight at the start of the year, the influx of emails about discounted gym memberships, convenient diet plans and the idea that theres still time to become your best self by dropping pounds is very much not a joke.

In fact, Virgie Tovar, host of the Rebel Eaters Club podcast and author of You Have the Right to Remain Fat and The Self Love Revolution, Radical Body Positivity for Girls of Color, explains that its a cultural norm dating back centuries with no end in sight.

She explains that Jan. 1st has become a deadline where we have to go back to being the citizens that we expect from our society and in our culture is a society that expects people to undertake weight loss.

As a writer who highlights the effects of weight-based discrimination, she further notes that the concept of weight holds extreme value within western culture, allowing the number on the scale to be not only a priority within our society, but also a determining factor of what kind of citizen you are.

Weight loss is about saying, I take responsibility for my body and my weight because that is what my culture expects from me, she says. And so weight loss is a way that people perform this understanding. It's a way of saying, I understand that the culture expects to take full responsibility for my life. And that includes my finances. That includes any number of things. And that also includes my weight.

Related: Experts say give yourself a break when it comes to New Year's resolutions

The start of a new year incentivizes people to double down when it comes to taking control of those things that society values, including healthy minds and bodies. According to Tovar, however, the push to do everything in ones power to attain the ideal healthy body is as much of a sham as the companies marketing the new year, new you mindset for their own gain.

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We live in a culture that thinks that 100 percent of our longevity and our wellness has to do with what we eat and that attitude is just not bared out by the data. It's a non-scientific attitude, Tovar explains. As someone who studies this, I'm deeply aware, for example, that only thirty percent of our overall health is determined by individual behaviors. Seventy percent of our overall health is determined by factors that are out of our control, that are called social determinants of health. And within that thirty percent number of individual control, eating is another smaller slice of that pie.

For this reason, Tovar emphasizes that weight loss is a cultural norm that has a social purpose something that a number of body positive influencers are calling attention to and condemning on their platforms.

Even as some people are taking steps to distance themselves from this pressure, Tovar explains that the isolation that many experienced in 2020 may push people further into the mentality of extreme diet and exercise.

People, more than anything I've found, want community. So with weight loss, you get a sense that not only are you on the same page with your coworkers, who are all doing a weight loss challenge or your family whos doing a weight loss challenge, but you're on the same page as the culture at large, she says. And not that sense of belonging can not be underestimated. Its very powerful and it motivates people to do anti-scientific behavior.

When it comes to living through a pandemic, people may also be looking for something to control.

COVID was the biggest thing that our generation faced just showing us that there are these factors that are outside of our hands, she says. This idea that we can deal with these things that feel outside of our control by doubling down on our weight and how we eat. And that sense of control helps people feel okay. It helps people feel okay in a world where there's a lot of factors that we can't control.

She adds, The idea that anyone can become anything if they work hard enough is perhaps the most important ideological cornerstone of our culture. And it's a big cornerstone of diet culture as well.

Kanoa Greene, body-positive fitness coach and founder of Plus-Size Adventure Retreats, however, has worked to shift her focus to becoming the active person that she wanted to be without the pressure of weight loss and body image attached to it.

Its so ingrained in me that movement is about burning calories, getting smaller, and that's kind of where you find your worth. And so movement for me for a lot of my life was tied to that, she tells Yahoo Life. It wasn't joyful at all. It was like an obligation. And if I didn't do it, I felt guilty. I felt ashamed. There was just so much tied to it. So then for me, I realized I'm like, there's gotta be a better way.

Greene explains that she wanted to lean into fitness for the community, but the idea that it was just a means to an end of losing weight kept her from truly feeling accomplished. Then she began to push herself to just move without certain incentives attached.

It eventually evolved to where I discovered I can have strength in my body. I can gain agility and athleticism and not be focused about making that size smaller on my jeans or that number go down on this scale, she explains. That's when I was able to discover all that my body could do.

The intention that Greene had set for herself to gain fitness for the sake of climbing to the top of a mountain or to learn how to surf without working to shrink her body was not something she had seen represented before. It was either you're fat and you can't do things or you're this model of what we think an athlete should look like and they can do all the things, she says. Soon she realized, I can do all the things in the body that I'm in right now. I just need to move my body and gain strength and mobility and flexibility, and I can do those things.

She even proves that you can set fitness goals for yourself without the desire to lose weight something she does every year as the new year approaches.

It's like, is this the thing that's going to give me joy? I knew for myself going after a number literally served me not. I have lost tons of weight, I was following the number, but was I doing anything active? No, my body didn't have the things that it needed. It was smaller but it wasn't just more capable, Greene says. And for me, that capability is what brings me joy.

Tovar adds that its helpful to reframe goals to understand the true intention behind them.

Instead of saying, I'm going to start a weight loss accountability group, is the actual outcome that you want more friends? Because if that's what you want then maybe the weight loss group isn't necessarily the route, she explains. Like I want to have more energy and I want to have more energy through physical activity. Okay, fine. The goal ultimately is I want to explore the green spaces near my house. I want to feel more of a sense of wonder.

Greene does just this by setting goals like getting to the top of a mountain on a hike or learning how to surf and snowboard two physical things that she wants to do for fun. Ultimately, Tovar says this is the key to embracing movement in the new year.

Regardless of weight, every single person benefits from movement. And when we take weight off the table, we take the pressure off of the table and we leave more room for fun, Tovar says. At the end of the day, every person who's ever been on a diet understands the failure, success feedback loop that ultimately just kills your spirit. Whats really great is when you take weight loss out of the equation, you take out the failure part of the feedback loop. That's really powerful.

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Why people are expected to lose weight in the new year, and why many still want to - Yahoo Lifestyle

You've heard over and over that the key to losing weight is reducing food intake, not exercise. And exercise plus control of portion size is what's needed to keep weight off once you lose it. Well, that's technically true. But healthful weight loss isn't just about numbers. You want the reward for all your hard work to be looking good and feeling strong -- and that means you want to maintain and even build muscle as you shed excess pounds.

A new study published in Medicine & Science in Sports & Exercise looked at the results of a six-month weight loss program for postmenopausal women. It reveals that if you combine a protein-rich diet with exercise, you can maintain and build muscle strength while you lose weight. But if you just opt for a high-protein diet without exercise, you will lose strength as you shed pounds.

So it's essential that any weight loss program be paired with 30 to 60 minutes of physical activity five or more days a week. That should include two weekly 20-minute resistance exercise sessions. We also recommend you balance protein intake with healthy carbs like 100% whole grains and fiber-rich veggies and fruits.

Weight loss is not won by the speedy but by the consistent, committed and controlled. To shed one to two pounds a week, reduce your calorie intake by 300-500 a day as you increase your exercise routine. And don't let increased exercise fool you into thinking you can eat anything you want -- it's still necessary to reduce your calorie intake.

Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer Emeritus at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit http://www.sharecare.com.

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Drs. Oz and Roizen: Want to keep muscle as you lose weight? Exercise is essential - The Union Leader

Dr. Timothy Panah explains why some people have trouble losing weight, even with a good diet and exercise. Sponsored by Skinny Seattle

SEATTLE With the start of the new year comes new goals. Many people's resolutions revolve around eating better and being more active. However, a couple of months in, some people may find that their new lifestyle choices aren't giving them the results they were expecting.

Dr. Timothy Panah is the founder of Skinny Seattle, which is a personalized weight loss program that looks at individuals holistically to find out exactly what they need to do to help them lose weight and keep it off. The all-natural program isn't a bandaid fix nor a one-size-fits-all, which makes it so unique compared to other options.

SPECIAL OFFER: For a limited time,Skinny Seattleis offering New Day viewers a 30 minute weight loss consultation and body composition analysis for $27, normally a $99 value.

Sponsored by Skinny Seattle.Segment Producer Joseph Suttner. Watch New Day Northwest 11 AM weekdays on KING 5and streaming live on KING5.com. Contact New Day.

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The personalized weight-loss program that helps you burn stubborn fat - KING5.com

In just 15 months, this 441-pound man who couldnt fit in a theater seat lost 228 pounds and completed a full marathon.

The motivation to change came when the 31-year-old recognized that he didnt have the energy to play with his two young children.

Since that realization a little over a year ago, Rob Sparkes has changed his eating habits, taken up running during the pandemic, and he now weighs just 216 pounds.

Before, I couldnt even walk up a flight of stairs without feeling out of breath, said Sparkes, a salesman from Weston-Super-Mare, in England.

Prior to his weight loss, Sparkes was eating a whopping 6,000 calories a day and led a completely sedentary lifestyle, saying, The furthest Id walk is from work down to the shop to get food.

He detailed his food intake on a typical day:

4 pieces of toast before work; a bacon roll, a Coke, and some chips mid-morning; half-pound burger and fries or massive sandwich and family-sized bag of potato chips for lunch; snack mid-afternoon with chips and chocolate from the vending machine; then start snacking on more chips the second he got home from work.

For dinner, he recalls, Id order takeaway, typically a massive pizza, and later on Id watch television and eat popcorn.

Id also drink about two liters of Coke every day. I just couldnt stop. I got in a really bad rut.

His doctor was actually shocked that he didnt have any underlying health issues, but warned him that it was only a matter of time until he would develop diabetes and joint problems.

Id only just had my second child and I was worried I wouldnt be around for my children, he told SWNS.

So in September of 2019, he changed his diet and started trying to lose weight.

LOOK: Vicar Overcomes His Vertigo To Climb 165-feet to the Top Of His Church Spire, Calling it Exhilarating

I dont really snack at all anymore. I eat a lot of chicken and veggies.

After losing some weight, Sparkes turned his attention to his physical fitness.

In March of 2020, he started running using the Couch to 5K app and joined a running club. On December 20th he ran his first marathon.

It was meant to be an official one, but they all got postponed due to Covid, so my running club did an unofficial one.

RELATED: American Woman Became First Paralyzed Veteran to Complete a Marathon Using a Robotic Exoskeleton

I had my wife and kids there waiting for me at the end, and it felt amazing. I ran it in five hours and 24 minutes, but I ran the whole thing.

He has four marathons booked for 2021 and runs a half marathon on most weekends to stay in shape.

He also raised 1,280 for the Alzheimer Society by hiking the Yorkshire Three Peaks Challengea 25-mile hike up the 3 highest peaks in Yorkshire.

Sparkes says that his wife has played a big role in his success by being so supportive.

She was worried when she saw me gaining weight, but there was no stress or strain with the marriage, he said. But, she absolutely loves the weight loss.

CHECK OUT: Coffee Could Be Used to Fight Obesity, Says Pioneering New Study

Now that hes achieved his fitness goals and lost the weight, Sparkes is looking into reconstructive surgery to remove his excess skin.

After 2021 he also plans to begin training for his first ultramarathon, a 50-mile race that only the most hardcore runners ever attempt.

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In 15 Months, This 441-lb Man Lost 228 Pounds and Now Runs Marathons to Be Healthy For His Kids - Good News Network

There are so many reasons to love cycling. You can do it indoors or outdoors, at home or at the gym. It's also low-impact, making it easier on achy joints, and of course, it burns calories! But if you're someone who uses cycling as your go-to workout or you're considering adding it to your workout regimen you may be wondering if cycling can really lead to better overall health, especially if you have little time to spare. POPSUGAR spoke with experts to find out if cycling for even 30 minutes a day is enough to lose weight and put you on the path to feeling stronger and healthier.

"It is possible to lose weight from cycling 30 minutes a day," Jennifer Chew, MPT, MSc, an NASM-certified personal trainer and weight loss specialist, told POPSUGAR. Thirty minutes of cycling burns 200 calories on average, although that number depends on a few factors, including your weight, the intensity of your workout, and the resistance, Chew explained.

If you're looking to burn the maximum number of calories you can in those 30 minutes, there are a couple of ways to make that happen:

While weight loss is possible while cycling 30 minutes a day, Sayer and Chew stressed the importance of incorporating strength training and making other lifestyle changes in order to ensure you make progress on your goals.

"When you're pairing a strength training regimen with cardiovascular activity, [like cycling], your body composition will change significantly by increasing calorie burn and muscle mass," Krystal Goodman, an NCSF-certified personal trainer and coach at Orangetheory, told POPSUGAR. Goodman explained that the combination of elevating your heart rate through cycling and adding in that strength-training component will "give you the real bang for your buck" when it comes to fat burn and weight loss. Chew agreed, noting that increased muscle mass "promotes better metabolism," which ultimately allows your body to lose weight more sustainably.

A combination of cardio and strength training, paired with a healthy diet, should help you get results. But the diet is key: "At the end of the day, the most important point to losing weight is daily caloric intake versus daily caloric expenditure," Chew said. "If you are constantly eating less calories than you are burning, you will lose weight."

So, now that you've committed to cycling 30 minutes a day, you may be wondering how you can sustain that moving forward! Here are some effective, easy-to-apply suggestions from the experts.

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Is 30 Minutes of Cycling a Day Enough For Weight Loss? Experts Say Yes and No - POPSUGAR

Inflammation is one of the most common digestion problems and can be a major roadblock for seeing the results of your healthy eating habits. Inflammation can often manifest as bloating and discomfort in the abdomen, making you appear distended and larger than you actually are. This can mimic the appearance of weight gain when it is in fact often just a build up of gas.

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

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While inflammation is certainly frustrating, there are a number of solutions to ease the issue, such as some gentle stretching and exercise, or even specific foods which have been known to cut through bloat and soothe discomfort in the belly. If youve been working to lose weight but are unable to see the results of your hard work due to abdominal bloating, this is the best recipe for easing inflammation and promoting overall digestional health.

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Turmeric Chicken Rice Soup

Turmeric is well known for its powerful anti-inflammatory properties, which is why it makes a valuable addition to any dish. This seasoning, in tandem with a number of other ingredients in this soup, will work to cut through bloat quickly. Brown rice and other whole grains have also been known to aid in digestion as they are high in fiber, so this recipe provides a healthy carb source and soothes any inflammation.

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Ingredients: Chicken breast, onion, carrots, celery, chicken or bone broth, long grain brown rice, olive oil, rosemary, thyme and turmeric

Full Recipe

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The One Anti-Inflammatory Crockpot Recipe You Should Have Every Day If You Want To Lose Weight Quickly - SheFinds

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