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Dec 28

In brief: Dean’s list, networking and more in the Carnegie, Bridgeville area – TribLIVE

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In brief: Dean's list, networking and more in the Carnegie, Bridgeville area - TribLIVE

Dec 26

Ginger for weight loss: How it works and how to consume it – Medical News Today

Some evidence suggests that ginger may help with weight loss. Ginger is generally safe to use, and people can include it in drinks and recipes or take it as a supplement.

This article discusses the evidence, ways to use ginger for weight loss, precautions, and potential side effects. It also gives other tips for weight loss.

Ginger, or Zingiber officinale, is a flowering plant native to Southeast Asia. People have been using the plants edible root for hundreds of years as a culinary spice and an herbal remedy.

People can use the raw fresh root or dried powder.

Some evidence suggests the compounds in ginger may have medicinal properties, including antioxidant and anti-inflammatory effects. These may benefit the body in numerous ways.

Some people believe ginger can be helpful for weight loss.

According to a 2017 review, compounds called zingerone and shogaols in ginger may help with weight loss. These compounds may be beneficial in the complex bodily processes that burn and store fat.

A 2015 study had women with obesity take two 1-gram (g) tablets of powdered ginger per day for 12 weeks. This group experienced significantly decreased appetite and body measurements compared with those who took a placebo.

The effect was more pronounced in people who had a particular set of genes. This may be a clue that ginger may work better for weight loss in some people than in others. However, scientists need to do more research to investigate this.

A connected study found that taking ginger had a small beneficial effect compared with a placebo, decreasing body mass index (BMI) and increasing markers of blood sugar control in women with obesity.

Another small study had 10 men take 2 g of ginger powder in a hot drink at breakfast. The participants experienced reduced feelings of hunger and enhanced thermogenesis, or heat production from calorie burning.

The study highlighted the potential role of ginger in weight management.

A 2018 review assessed the evidence for gingers effects on weight loss and other markers associated with obesity. The authors included 14 high quality studies in the systematic analysis.

Overall, it found ginger intake reduced the participants body weight, waist-to-hip ratio, and some markers that reflected blood glucose metabolism. Ginger did not affect other markers, such as BMI and total cholesterol.

The current evidence for the effects of ginger on certain weight loss markers is promising but mixed. Scientists need to do more research on these topics before they can draw firm conclusions.

Even though the scientific evidence supporting the effects of ginger on weight loss is weak and mixed, authorities generally consider ginger safe to include in the diet.

People can add fresh root ginger to their recipes or use it to make tea.

Here is how to make a simple ginger tea.

Grocery stores also sell ginger tea in tea bags.

According to some scientific research and anecdotal reports, other remedies, such as apple cider vinegar, green tea, and lemon, may help with weight loss.

It is important to note that there is not much evidence backing the weight loss effects of these foods, depending on the food. As with ginger, scientists need to carry out more research to further investigate their effects.

People can try combining ginger and lemon with green tea or making a spicy dressing with apple cider vinegar, olive oil, and grated fresh ginger.

It is also worth noting that the amount of ginger present in ginger tea is likely to be a lot less than the quantities used in the studies cited here.

It is not advisable to drink ginger beer or ginger ale for weight loss. These drinks usually contain high amounts of added sugar.

However, drinking or making ginger kombucha or kefir without added sugar may be beneficial. These drinks contain natural probiotic bacteria.

Probiotics may be helpful for weight loss, according to some research.

People that prefer the convenience of supplements or do not like the taste of ginger can also take ginger supplements in capsule form.

Adverse effects of ginger are rare with doses of 5001,000 milligrams per day, according to a 2017 review. The main side effect seems to be gastrointestinal discomfort.

The daily dose of ginger should not be higher than 1 g for pregnant people and 4 g for the general public.

Taking ginger as a powder may give some people heartburn. In these cases, people may prefer to take encapsulated ginger tablets.

Ginger may also increase the risk of bleeding, so people should stop taking ginger 12 weeks before they have any planned surgical procedures.

People taking medications that thin the blood, such as warfarin or aspirin, should speak with their doctor before taking ginger.

Limited evidence suggests that ginger may interfere with some medications by increasing stomach acid production. People taking antacids, H2 antagonists, and proton pump inhibitors should consult their doctor before taking ginger.

Some people have an allergy or sensitivity to plants in the Zingiberaceae family, to which ginger belongs. These individuals may experience symptoms such as dermatitis when using ginger.

A person can lose weight using many different methods. Here are a few basic, science-backed tips a person can follow to achieve healthful weight loss:

Some studies suggest that ginger may be beneficial for weight loss. Compounds in ginger have antioxidant and anti-inflammatory properties. They may help a person burn fat and regulate their blood sugar.

However, the research support for gingers weight loss effect is limited, and therefore more research into its properties is needed.

Ginger is easy to include in the diet as a tea or in recipes. A person may also opt to take ginger as a capsule. This may help protect against its potential gastrointestinal side effects, such as heartburn.

If a person is taking medication for a health condition or is planning for surgery, they should consult their doctor before taking ginger.

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Ginger for weight loss: How it works and how to consume it - Medical News Today

Dec 26

Excess Weight Can Increase The Risk Of Cancer- Here’s What You Need To Know – NDTV Doctor

Excessive body fat can lead to chronic inflammation. The excess inflammation can make the pancreas release more insulin. Excess fat cells also make extra oestrogen. Extra hormones can trigger the body cells to divide more. These new cells can result in formation of tumours.

Being overweight can be bad for you for several reasons

Being overweight is bad for your for several reasons. It increases the risk of obesity, diabetes, thyroid issues, PCOD and several other health conditions related to hormonal imbalance. What's more shocking is that studies have found that obesity is responsible for 20% of cancer deaths in women and 14% in men. For every unit increase in body mass index (BMI), the death rate increased by 10%, the study found, reports ANI. It further reported that since 2014, 40% of cancers were linked to obesity.

Excessive body fat can lead to chronic inflammation. The excess inflammation can make the pancreas release more insulin. Excess fat cells also make extra oestrogen. Extra hormones can trigger the body cells to divide more. These new cells can result in formation of tumours.

Also read:Good Night's Sleep: Obesity, Blood Pressure And Cardiovascular Diseases And Other Risks Of Being Sleep Deprived

The good news, however, is that the increased risk caused by obesity can be reduced and managed by treating obesity, the root cause of it.

It is important to understand that obesity is a progressive, complex and multifactorial disease which needs medical intervention. Your BMI determines if you are obese or not. It measures body weight in relation to height. BMI more than 30 is classified as class 1 obesity; above 35 is class 2 serious obesity; and above 40 is classified as class 3 severe obesity.

Also read:Understanding The Link Between Hypertension And Obesity: Know How To Regulate Your Blood Pressure Numbers

For people who fall in the category of class 2 or class 3 obesity, losing weight through normal diet and exercise routine may be difficult. Bariatric weight loss surgery can be of help. But you need to consult your doctor to thoroughly find out if bariatric surgery is absolutely safe for you!

Besides, here's a workout plan that can help you lose weight safely at home. Along with this, you need to follow a low-calorie diet plan, but ensure that you don't miss out on the nutrition as well.

Here's a high intensity no jumping workout you can do at home. All you need is a pair of dumbbells to do this workout. Watch the video below to see how each exercise is done. Make sure you get the technique right too.


(With inputs from ANI)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Excess Weight Can Increase The Risk Of Cancer- Here's What You Need To Know - NDTV Doctor

Dec 26

7-day bodybuilding meal plan: Benefits, nutrition, and grocery list – Medical News Today

Bodybuilding involves developing muscle and improving physique through progressive weight training and intentional dietary changes.

Bodybuilders are interested in increasing the size of their muscles and improving their appearance, not just developing their overall strength.

A person can apply the same techniques of bodybuilding for their regular workout routines. People interested in growing muscle, whether for bodybuilding or general fitness, need to focus on challenging resistance training to trigger the development of larger muscles.

People can also consider the following three potential mechanisms of muscle hypertrophy:

In addition to workouts, bodybuilders need to focus on their diet. A good understanding of how foods affect their size and current goals is important for those looking to bulk up or lean out.

A bulk-up period can last several months to years. During this time, a person will consume a high calorie and protein-rich diet to grow as much muscle mass as possible.

During the lean-out stage, the person focuses on losing as much body fat as possible while maintaining as much muscle mass as possible.

Bodybuilding can yield several health benefits. One clear advantage comes from exercise frequently with aerobic and strength training sessions.

People often use aerobic exercise to lose body fat. According to a recent review, there is overwhelming evidence that regular exercise increases a persons lifespan and helps prevent several chronic conditions and diseases.

Strength training also plays an important role in overall health. According to another review, muscular strength reduces the risk of several mortality risk factors.

Although the review article indicates scientists need to do more research on the subject, the benefit of strength training plays an important role in keeping people healthful.

In developing their diet, bodybuilders will want to focus on healthful foods and nutrition. They should follow a healthful dietary eating plan that includes the foods they need to develop muscle mass safely.

According to the Dietary Guidelines for Americans, following a nutrient-rich diet can also help reduce the risk of developing health conditions that negatively impact a persons quality of life and life expectancy.

To effectively gain muscle mass or reduce body fat, a person needs to focus on eating the right number of calories.

They also need to concentrate on their macronutrient consumption and eating strategy, or how many times they eat throughout the day.

The number of calories a person eats, combined with exercise, affects whether they will gain, lose, or maintain their current weight.

In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, they need to eat fewer calories than they need each day to lose fat while preserving muscle mass.

According to an older review, a bodybuilder should increase their necessary caloric intake by 15% during the off-season or bulk-up periods. To lose fat, they should eat 15% fewer calories than the number they need daily to maintain their weight.

A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculator.

A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.

Macronutrients, or macros, are three general types of nutrients that provide energy to a person. They are:

A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups.

Various methods can determine how much of each macronutrient a person should consume. Here are a couple of approaches:

According to an older review, a person should eat the following percentages of each macro during both the bulking and leaning phase:

A more recent review suggests the following distribution of macros:

There is still debate about the number of meals a person should eat each day within the bodybuilding community.

One review indicates that a person can consume between three and six meals daily. It states the timing of meals and workouts has no impact on retaining muscle or reducing fat.

A bodybuilder can choose from many different foods when preparing their meal plan across the week. In general, they should focus on foods that provide adequate calories and nutrients.

During the cutting phase, it is desirable for a bodybuilder to feel fuller on a given amount of calories. However, they may struggle with the opposite problem during the bulking phase. This is because they may need to continue eating to hit high calorie intake goals, despite possibly feeling full.

Proteins should make up a portion of a bodybuilding diet.

Sources should include lean proteins, including:

A person who is bodybuilding needs carbs to provide additional energy during workouts.

They can include the following as examples:

Fats are the third macronutrient people need to focus on in their diet.

Health-promoting fats include:

A person should note that many foods provide more than one macronutrient. For example, nuts can provide both fat and protein.

A persons specific needs for each food will vary based on their size and daily calorie requirements.

Eating plans will vary from person to person based on biological gender, size, and goals.

Additionally, different coaches and nutritionists may make varying recommendations based on whether the person following a bodybuilding meal plan is trying to cut excess body fat or build lean muscle mass.

According to a study in the Journal of the International Society of Sports Nutrition, bodybuilders at the start of the prep phase will take in more calories than those nearing competition.

The most abundant macronutrient in the bodybuilders diet plan across all phases was carbohydrates from fruit, whole grains, and vegetables.

The same study states that protein from white meats, dairy, nuts, and seafood was the second most abundant macronutrient in a bodybuilders diet.

The study notes that bodybuilders ate fewer red meats and eggs, though they still received protein from those sources.

Portions will vary from person to person. For portion recommendations, a person should calculate their own macro needs or consult a certified nutritionist.

Here is a sample 7-day meal plan for bodybuilding.

Supplements can play an important role in providing nutrients to a bodybuilder.

According to a recent review, supplements and vitamins that may help a bodybuilder include:

There is some debate about whether protein shakes are necessary for bodybuilding.

Protein shakes can help people who cannot get all the protein they need from their daily diet. A person may want to avoid shakes with excessive added sugar unless it is consistent with their nutritional needs.

When choosing any supplement, a person should note that the regulation of the supplement industry by the Food and Drug Administration (FDA) is not as strict as for pharmaceuticals. People should look for supplements that verify their products using a third party.

They should also seek advice from their doctor or nutritionist when choosing a supplement or shake.

There are some risks associated with bodybuilding.

One risk is overtraining, which could lead to injury or even illness. Some experts recommend taking a rest day every 710 days to ensure their muscles have a chance to recover fully. A person may also wish to avoid overworking the same muscle groups two days in a row.

Another risk of bodybuilding is that some participants may have body dissatisfaction and eating disorders.

A 2018 study found a correlation between eating disorders and body dissatisfaction and body dysmorphic disorders in biologically male bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.

A bodybuilding meal plan should consist of healthful fats, proteins, and carbs. A person should plan to eat between three and six times a day and adjust their total caloric count based on whether trying to bulk up or lean out.

A person should talk to their doctor or a certified fitness professional before starting a bodybuilding routine or meal plan for the first time. That way, they can get additional information on how to implement a new program safely.

Originally posted here:
7-day bodybuilding meal plan: Benefits, nutrition, and grocery list - Medical News Today

Dec 26

Why so many of us can’t lose weight with exercise? – Borneo Bulletin Online

Gretchen Reynolds

THE NEW YORK TIMES/ CNA Can exercise help us shed kilos? An interesting new study involving overweight men and women found that working out can help us lose weight, in part by remodelling appetite hormones. But to benefit, the study suggested, we most likely have to exercise a lot burning at least 3,000 calories a week. In the study, that meant working out six days a week for up to an hour, or around 300 minutes a week.

The relationship between working out and our waistlines is famously snarled. The process seems as if it should straightforward: we exercise, expend calories and, if life and metabolisms were just, develop an energy deficit. At that point, we would start to use stored fat to fuel our bodies continuing operations, leaving us leaner.

But our bodies are not always cooperative. Primed by evolution to maintain energy stores in case of famine, our bodies tend to undermine our attempts to drop kilos. Start working out and your appetite rises, so you consume more calories, compensating for those lost.

The upshot, according to many past studies of exercise and weight loss, is that most people who start a new exercise programme without also strictly monitoring what they eat do not lose as much weight as they expect and some pack on kilos.

But Assistant Professor of Nutrition at the University of Kentucky Kyle Flack began to wonder a few years ago if this outcome was inevitable. Maybe, he speculated, there was a ceiling to peoples caloric compensations after exercise, meaning that if they upped their exercise hours, they would compensate for fewer of the lost calories and lose weight.

For a study published in 2018, he and his colleagues explored that idea, asking overweight, sedentary men and women to start exercising enough that they burned either 1,500 or 3,000 calories a week during their workouts. After three months, the researchers checked everyones weight loss, if any, and used metabolic calculations to determine how many calories the volunteers had consumed in compensation for their exertions.

The total, it turned out, was an average of about 1,000 calories a week of compensatory eating, no matter how much people had worked out. By that math, the men and women who had burned 1,500 calories a week with exercise had clawed back all but about 500 calories a week of their expenditures, while those burning through 3,000 calories with exercise ended up with a net weekly deficit of about 2,000 calories. (No ones overall metabolic rate changed much.)

Unsurprisingly, the group exercising the most lost weight; the others did not.

But that study left many questions unanswered, Dr Flack felt. The participants had performed similar, supervised workouts, walking moderately for 30 or 60 minutes, five times a week. Would varying lengths or frequencies of workouts matter to peoples caloric compensation? And what was driving peoples eating? Did the differing amounts of exercise affect peoples appetite hormones differently?

To find out, he and his colleagues decided to repeat much of the earlier experiment, but with novel exercise schedules this time.

So, for the new study, which was published in November in Medicine & Science in Sports & Exercise, they gathered another group of 44 sedentary, overweight men and women, checked their body compositions, and asked half of them to start exercising twice a week, for at least 90 minutes, until they had burned about 750 calories a session, or 1,500 for the week. They could work out however they wished many chose to walk, but some chose other activities and they wore a heart rate monitor to track their efforts.

The rest of the volunteers began exercising six times a week for about 40 to 60 minutes, burning close to 500 calories a session, for a weekly total of about 3,000 a week. The researchers also drew blood, to check on the levels of certain hormones that can affect peoples appetites.

After 12 weeks, everyone returned to the lab, where the researchers refigured body compositions, repeated the blood draws and began calculating compensations.

And again, they found a compensatory threshold of about 1,000 calories. As a consequence, only the men and women in the group that had exercised the most six days a week, for a total of 3,000 calories had shed much weight, dropping about 1.8kg of body fat. Interestingly, the researchers did uncover one unexpected difference between the groups. Those burning about 3,000 calories a week showed changes now in their bodies levels of leptin, a hormone that can reduce appetite.

These alterations suggested that exercise had increased the exercisers sensitivity to the hormone, enabling them to better regulate their desire to eat. There were no comparable hormonal changes in the men and women working out less.

In essence, Dr Flack said, the new experiment reinforces the earlier finding that most of us will eat more if we exercise, but only up to about the 1,000-calories-a-week inflection point. If we somehow can manage to burn more than that amount with exercise, we probably can drop weight.

But, of course, burning thousands of calories a week with exercise is daunting, Dr Flack said. Plus, this study lasted only a few months, and cannot tell us whether later changes to our appetites or metabolisms would augment or undercut any subsequent fat declines.

Still, for those of us hoping that exercise might help us trim our waistlines during the coming holidays, the more we can move, it seems, the better.

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Why so many of us can't lose weight with exercise? - Borneo Bulletin Online

Dec 26

7 Teas That Melt Belly Fat, Say Dietitians | Eat This Not That – Eat This, Not That

When it comes to losing weight, you already know that what you put on your plate can make a big difference in your progress. But did you know that there's one beverage in your pantry that could seriously help your efforts? Experts say that regularly drinking tea is an excellent habit to form if you're aiming to shed pounds. Not just any tea, thoughyou'll want to go for teas that are scientifically proven to help melt belly fat for the long haul.

Of course, drinking tea alone won't magically melt fat. That said, some teas contain certain ingredients and properties that can support your overall efforts to slim down.

"There are no shortcuts or magic pills for weight loss," says Michelle Zive, a registered dietitian and NASM-Certified Nutrition Coach. "However, there is some research that suggests tea may help you lose a small amount of weight if you pair it with a healthy lifestyle of good eating and physical activity. The real way tea can help you lose weight is if you substitute your morning mocha, lunchtime soda, and/or your after-dinner martini for a cup of tea."

Additionally, Gina Keatley, a certified dietitian and nutritionist at Keatley Medical Nutrition Therapyin New York City, notes that drinking tea can inhibit the effect of enzymes that aid in digestion, thus reducing the rate of sugar and fat absorption and reducing the caloric load of a meal.

"Some of the sugars that go undigested will be turned into short-chain fatty acids by bacteria in the gut," she explains. "These molecules have been known to prevent glucose in the blood from turning into fat."

With all of that in mind, here are some of the teas that can help melt belly fat, and for more healthy tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Without a doubt, the most well-studied tea for the purposes of weight loss is green tea. For example, one 2008 study of obese individuals found that when those who regularly drank green tea lost 7.3 more pounds than those who didn't consume it.

According to Zive, one reason why green tea is such a phenomenal choice when you're trying to lose weight is that it's packed with catechinsa type of antioxidant that may boost your metabolism and assist with breaking down fats more rapidly.

"Catechins are very good at activating AMP-activated protein kinase (AMPK)which helps the body to use fat as a fuel," adds Keatley.

Not only that, but it also contains caffeineand a 2011 study determined that the mixture of caffeine and catechins is particularly beneficial for breaking down fat and burning calories.

Note that matcha, a concentrated form of powdered green tea, can offer these same benefits. Here'sWhat Happens To Your Body When You Drink Green Tea.

Black tea generally has the highest caffeine content of any teawhich lends it a major advantage in terms of weight loss.

"Teas with caffeine can boost the body's energy use, which means your body burns more calories," says Zive.

In fact, one 2014 study revealed that drinking three cups of black tea daily over the course of three months significantly increased weight loss as well as reduced waist circumference.

In addition to offering a hefty dose of caffeine, black tea is also chock-full of flavonoidsand a 14-year study of 4,280 adults discovered that people who consumed more flavones from foods and beverages had a lower body mass index (BMI).

Convinced? Here areThe 12 Healthiest Teas on Grocery Store Shelves you can buy.

Oolong tea is made from the leaves of the same plant that green tea and black tea come fromand so according to Keatley, it offers many of the same benefits where weight loss is concerned. Moreover, research suggests that the polyphenols in this traditional Chinese tea can rev up your metabolism. Polyphenols have been shown to help your body use stored fat for energy, which can obviously be a huge perk when you're aiming to trim down.

"A lot of the polyphenols from this type of tea are hard for the intestines to bring into the body so they find their way to our colon where they are used by the bacteria living there," says Keatley. "Short-chain fatty acids are produced by the bacteria which helps to regulate fat metabolism by increasing fat burning and reducing fat storage."

One 2009 study of overweight Chinese women revealed that subjects who drank four cups of oolong tea per day lost an extra 2.2 pounds over the course of six weeks. Researchers theorized that this was because the caffeine in oolong tea can increase energy expenditure for hours after it's ingested. And science backs this up, too: a 2001 study found that drinking oolong tea for just three days increased energy expenditure by 2.9% compared to waterand that's the equivalent of burning about 281 more calories per day.

To learn more about the wonders of tea, get started on a 7-day plan that will melt up to 10 pounds and buy the7-Day Flat-Belly Tea Cleansenow.

This Chinese black tea isn't just known for its distinct earthy aromait's also known for its potential weight loss benefits. Animal studies have demonstrated that pu-erh tea may help with burning more stored body fat while also synthesizing fewer new fats as well. That might explain why one study linked this tea to a slight reduction in body weight and BMI for people with metabolic syndrome. However, it's worth noting that these effects were more significant in the study's male subjects than they were for women.

Not to mention, since it's a fermented tea, pu-erh tea may offer a healthy dose of probiotics, which can benefit your gut in general while also improving blood sugar controlwhich is a crucial component involved in weight loss and management.

Did you know that dandelion is a natural diuretic? That means it may help you to lose water weight, which can definitely sabotage your efforts to slim down. Not only that, but a 2008 study discovered that dandelion can function as a lipase inhibitor by decreasing the gastrointestinal absorption of fats, thus making it a viable natural alternative to certain weight loss medications (like Orlistat).

Dandelion has also been found to have anti-inflammatory properties, which is noteworthy given that chronic inflammation is linked to weight gain.

While dandelion tea is safe for most people, you should consult with your doctor before drinking it if you currently take any prescription medications to make sure there aren't any potentially dangerous interactions.

Here are 7 Ways Tea Can Help You Lose Weight.

If you find yourself mindlessly snacking a lot between meals, you might consider pouring a soothing cup of peppermint tea, which can act as a natural appetite and craving suppressant. And as it turns out, even just taking a whiff of the tea can provide these benefits: a study conducted by a psychology professor at Wheeling Jesuit University found that when people smelled peppermint every two hours throughout the day, they consumed a whopping 1,800 fewer calories than they did on days when they didn't sniff the aromatic herb.

To boot, research has demonstrated time and again that peppermint tea can support more regular bowel movementsand keeping things moving in that regard can help you avoid constipation, which can cause inflammation and bloating.

Since white tea leaves are quickly dried as soon as they're picked, they are not only one of the least processed varieties of tea, but also one of the highest in the fat-blasting micronutrients known as polyphenols.

One 2009 test-tube study discovered that white tea extract not only stimulated the breakdown of fat but also prevented new fat cells from forming. Meanwhile, another review concluded that white tea can help boost your metabolism by 4-5%, resulting in burning an extra 70 to 100 calories per day.

Remember: no matter what tea you're drinking, the best way to ensure that it supports your weight loss efforts is to enjoy it as-is.

"Black tea and green tea are the most studied and have the largest amount of positive research behind them but one thing all of the studies have in common is that there is no added sugar, milk, or cream," explains Keatley. "Because at the end of the day, the amount of calories tea prevents you from digesting is not very highand it is the regulation of calories that is the most important aspect of any diet."

Don't like the taste of tea plain? Try adding a squeeze of lemon, or a splash of unsweetened almond milk or oat milk to enhance the flavor without adding much to the calorie content.

Now that you know which teas to sip on to melt belly fat, here's What Happens to Your Body If You Drink Tea Every Day.

7 Teas That Melt Belly Fat, Say Dietitians | Eat This Not That - Eat This, Not That

Dec 26

Lost weight is nearly equal to weight of five family cars – Wiltshire Times

SLIMMERS in Trowbridge bucked the lockdown trend and lost over 1,000 stones, the weight of nearly five family cars, in 2020.

Theyve lost an incredible 1,173st in their Slimming World groups during 2020 - or over seven tonnes. Local consultants Sarah Foley, Judy James, Nicola Watters, Katherine Storey and Sarah Dearden are delighted to be back helping members to lose weight and improve their health in person, and the results on the scales show just how much members are loving being back together too.

Nicola Watters, who has lost five stones as a member herself, said: Weve been supporting members virtually in online weekly groups since March, when the national lockdown first closed our community groups and returned to physical groups whenever it was safe to do so.

"We have been absolutely blown away by the commitment of our Trowbridge members, whether joining us in our at home virtual groups, or in our safe, Covid-compliant real life groups, its proven that Slimming World helps people lose weight no matter what with our generous healthy eating plan - no dieting here!

This year has been far from easy for all of us, with some people struggling more than others, but for lots of my members all of the challenges and anxieties have actually made them more determined than ever to achieve their goals and improve their health. Theyve proved anyone wanting to lose weight and feel healthier which research shows could protect against disease doesnt have to give up on their dreams."

Member Nicky Vine, who runs her own cleaning company Miss Sparkle, joined the Walwayne Court School group in January 2020 and has lost 1 stone 10lb. She said: Like a lot of people, I found lockdown challenging and I was worried Id gain a few extra pounds.

"With so much in the news about weight and associated health risks including Covid-19, I wanted to lose weight and take my health into my own hands. I was so pleased I followed Slimming World throughout 2020, Judys weekly group really kept me motivated.

I know it can be nerve-wracking to walk into a Slimming World group for the first time, especially at the moment, but I can assure anyone whos worrying about their weight that theres no judgment at Slimming World, just respect and care and its absolutely safe. Every single person in the room has been there themselves, everyone understands exactly how it feels and everyones welcome at our group.

"I know that I was taking comfort in food and alcohol. As well as being able to share how were feeling, being able to share ideas about how to enjoy delicious food and feel fitter and healthier has made a real difference not just to my weight, its helped me have a much more positive outlook too. If anyones worrying about going hungry before I joined I definitely thought losing weight meant Id be starving dont, Slimming Worlds plan is about eating everyday foods and all your favourite meals, you just find out how to make small changes to how you cook them that make a big difference to your weight.

To find out more about your local Slimming World group or to find out how to book your place visit and enter your postcode.

Local consultant Judy says: If youre worrying about your weight and feeling alone and desperate, dont give up. Dont put it off. Our Slimming World group is here and getting together every week no matter what. So if youre thinking of joining, come and be part of that success youll be welcomed by every one of us.

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Lost weight is nearly equal to weight of five family cars - Wiltshire Times

Dec 26

Not able to lose weight? Biggest workout mistakes that are killing your results – TheHealthSite

Exercise with a perfect weight loss diet plan is considered the best way to lose those extra pounds of fats which has accumulated in your body over the months. Are you also spending hours at the gym and still not getting the desired results? Is your workout plan not working for you? You might not know but there are a few important factors that can prevent you from losing those extra pounds even after investing every effort. Some of the very minor habits can increase your weight instead of helping you lose it. So, if you are trying to lose weight and are not able to do so for many days now, you are in the right place. Read this article to know such mistakes that you should avoid, to make your weight loss plan successfully. Also Read - Is your workout killing you? What really happens to your body when you exercise too much

Here are some of the most common workout mistakes that might be sabotaging your fitness goals. Also Read - 5 lifestyle habits that are increasing your numbers on the weighing scale

Eating, breathing, and stretching are three basics that work together to keep you safe before, during, and after your workout. Also Read - 3 exercises that really work for weight loss

Large meals are best avoided before a workout better to snack on fresh fruit, energy bars, or yogurt. Have a complete meal after a workout to help muscles recover.

Remember to drink water before, during, and after your workout.

The fastest way to kill your progress is to do the same workouts over and over. Change it too often however and your results will be average at best as well.

This is one of those boring topics you dont really care about or want to know about but if you warm-up correctly you could burn up to 25% more calories with every workout. That means getting results 25% faster and cutting the time before you see your abs even further.

Warming up before exercise prepares your muscles, heart, and lungs for physical activity, lowers the risk of injuries, and helps gear up your mind for the workout ahead. When you do warm-up right, the temperature of your muscles and overall body rises which increases blood flow. This, in turn, improves circulation and muscle elasticity which can increase the range of motion. All of these factors can enhance speed, strength, and endurance.

Working out too much but failing to take proper rest is what is killing your results. According to the experts, inadequate rest can drastically increase the likelihood of injury and is an essential part of a good fitness regimen.

Longer workouts do NOT necessarily equal better or faster results. Unfortunately, it is quite common for fitness newbies to fall prey to this notion and in fact end up overtraining, a condition in which your body hits a plateau and could even end up in a Catabolic state (Especially if you are on a calorie deficit diet) and without going into too much detail here, for anyone who is trying to burn fat and increase lean muscle mass, this state is one which should be avoided at all costs!

Putting up big numbers in the weight room has its benefits, to be sure. Building strength and lean muscle mass can lead to more powerful fat-burning metabolism. But, if youre not doing it right you could be doing more harm than good.

Slow controlled movement with an intention of what muscle you are working on with a stable core is your best bet for safe great results. Slow controlled eccentric muscle contraction (e.g. the slow lowering of the barbell in a bicep curl, or lowering the straight bar down in a bench press) gives you more bang for your buck and gets your muscles stronger faster.

Fixing the above mentioned fundamental exercise flaws are very important to achieve your weight loss goals. Maintaining these basic exercise tips will help you make the best out of your weight loss plan and give you the best results of the hard work you do at the gym.

Published : December 24, 2020 5:26 pm

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Not able to lose weight? Biggest workout mistakes that are killing your results - TheHealthSite

Dec 26

How to count macros: Measuring your protein, carb, and fat intake – Insider – INSIDER

Macronutrients (or macros) are the kinds of nutrients that y our body needs in large amounts to provide energy. Think carbohydrates, fat, and protein. Some people prefer to track their macros, rather than calorie intake, when improving their diet.

"Macronutrients contribute calories, so by tracking macronutrients, you are essentially counting total calories intake as well," says Emily Field, MPH, RD, a registered dietitian with a private practice in New York City. Macro counting (sometimes called "flexible dieting") is often considered more beneficial than calorie counting because it takes into account where the calories are coming from.

For example, small servings of a chocolate chip muffin and a fillet of steamed salmon are both roughly 275 calories, but they're not equally healthy and they don't have the same amount of nutrients. Macro counting helps you make that distinction whereas calorie counting does not.

Here's what you need to know about counting macros and how you can calculate the recommended intake for weight loss.

"Counting macros means that you are simply adding up the total number of grams of carbohydrates, fats, and proteins of the food items that you are consuming per meal or per day," says Andrea Marincovich, RD, registered dietitian and founder of The Realistic Dietitian.

To start counting macros, you need to figure out your caloric needs and set your ideal macros distribution. Once you set your calorie and macro goals, then you can start paying better attention to where their calories are coming from.

First, you need to calculate your total daily energy expenditure (TDEE) or the total number of calories that you burn in a day, which accounts for your resting energy expenditure (REE) and activity level. You can compute your TDEE using the Mifflin-St Jeor formula, an equation for REE that was developed in 1990:

Next, consider your activity level. For example, people who are lightly active generally exercise one to three days a week, compared to moderately active or very active people who exercise six to seven days a week or twice a day. Multiply your TDEE with the multiplier based on your current daily activity level:

The number you end up with is your TDEE or the number of calories that you need every day.

"Macronutrient needs, or targets, are determined by variables like sex, age, weight, height, and physical activity level," says Field. Here is the Acceptable Macronutrient Distribution Range (AMDR), according to the Food and Nutrition Board:

It's a broad range, so you can adjust the macro ratio depending on your dietary preferences. For example, a strength-training athlete can increase their protein and carbohydrates, while a person monitoring their blood sugar might want to reduce their carbohydrate percentage and increase their fat intake instead.

After establishing your TDEE and ideal macro ratio, you need to compute the number of macros you need in order to fulfill your TDEE, or any particular caloric target. Each gram of macronutrient produces a specific number of calories:

Calculating macros is often confusing at first and it may take some time to adjust, even for experienced calorie counters. Here is a sample computation for an individual intending to consume 1,500 calories a day composed of 45% carbohydrates, 20% protein, and 35% fat:

With these proportions, here's how a day's meals might look like:

This example has about 162.61 grams of carbohydrates, 90.40 grams of protein, and 53.59 grams of fat, which comes close to the intended macro intake. "For the most part, getting even close to your macro targets on a regular basis will produce results. Perfection is not required for macro tracking to work," says Field.

"By counting macros and getting enough protein, fat, and carbohydrate to support your body, you can eliminate 'hangry' feelings, cravings, and low energy as you lose weight," says Field.

People often track their macros intake to meet their nutrition and fitness goals. However, if your objective is to lose weight, you need to eat fewer calories than your TDEE to have a calorie deficit, which results in weight loss. You can eat the foods you like as long as you hit your macronutrient targets consistently. It's important to increase physical activity and maintain a healthy diet as well.

The US Department of Agriculture has a calculator that will help you determine the average dietary needs based on age, height, weight, sex, and activity level, but it's best to consult a registered dietitian to determine your individual requirements.

"Counting macros is a diet in its own right where an individual consumes balanced meals composed of food items that they select," says Marincovich. Regardless of which macros you choose to reduce or prioritize, you can lose weight as long as there is an overall caloric deficit.

By tracking macros such as carbohydrates, protein, and fat, you can monitor where your daily intake of calories are coming from. Calories aren't always indicative of nutritional content, so some individuals monitor their macros intake instead.

To count macros, you calculate the number of calories that you burn per day (or your total daily energy expenditure) and then set a macro ratio that works with your lifestyle and dietary preferences. If you want to lose weight, you need to eat fewer calories than you burn every day.

"It's not hard to count macros, but it does take effort and energy, which can make it hard for some people. Learning to count macros is a behavior change," says Marincovich. It can be overwhelming to establish a whole new way of looking at food and putting together meals, but there is definitely a learning curve to it, she says.

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How to count macros: Measuring your protein, carb, and fat intake - Insider - INSIDER

Dec 26

Weight Loss Plateau? Here’s Why You’re Probably Not Losing Weight – Seekers Time

They say summer bodies are made in the winter, and being that we are smack dab in the beginning of winter, now is the perfect time to get your weight loss journey started. If your like most people, your weight loss efforts consist of working out and eating a well-balanced diet (or trying to). But sometimes, in your efforts to lose weight the right way, you can hit a plateau and all weight loss progress has seemingly come to a complete stop.

Why does this happen?

Hitting a weight loss plateau can be absolutely devastating, frustrating, and actually make you want to give up but giving up isnt the solution here. There are indeed ways to get over weight loss plateaus like intensifying your workouts or reducing your portions even more, but until you look at your current fitness plan, you wont know which direction to go in to start seeing results again.

Everything from water consumption to not reading labels, there are certain things you could be doing that is causing you to slow your weight loss progress and not even know it. The following are possible reasons why your weight loss progress has come to a screeching halt.

In most cases, when youre having trouble losing weight, its likely because youre consuming too many calories, and believe it or not, we tend to underestimate how many calories we take in. The good news is that there are tools to help you in this area. A food scale will help in weighing your food and a calorie counter will help you keep track of your daily caloric intake, which is especially helpful if youre trying to remain under a certain number.

Portion size is really a state of mind. When most people have big plates, they tend to put more food on the plate than they really need to feel full. Also, just because you put a certain amount of food on your plate, that doesnt mean you have to eat it all, despite our parents telling us to eat everything on our plates when we were kids.

The thing to remember is that you can always go back for more if youre still hungry But you also have to remember that youre not supposed to eat till youre stuffed you eat just enough to feel content. If you know you struggle with portion control, there are actually sectioned plates and containers with proper portions made into the plate or container to help you get a feel of the right amount of food to consume.

To be fair, some people just dont like vegetables, either due to the taste or the texture but its still a very necessary part of your diet. Instead of not eating vegetables all together, consider drinking your vegetables in a weight loss juice cleanse. Juice cleanses are a wonderful alternative to get your necessary veggie intake versus running the risk of overcooking your vegetables and losing all of its nutritional value. The only thing you want to do is make sure youre choosing a juice cleanse thats 100% raw.

If youre dealing with a sleep disorder, there are products to help you with that, but at the same time, exercise is one of the best ways to get a good nights rest. The important thing here is to be able to recognize that youre not getting enough sleep.

When you sleep, your body is recharging itself to repair and rebuild tissues, and when you dont give your body the proper time to do that, it can leave you feeling tired, weak, and ultimately, unmotivated to even continue on your weight loss journey. Melatonin is a natural supplement designed to aid with getting ample sleep, and exercise is as well. If youre still not getting enough sleep, consult with your doctor.

You can do all the cardio in the world but if you dont build muscle in conjunction with your cardio workouts, youll only break down your muscle. Any form of resistance training is going to burn a significant amount of calories than just doing cardio. This will build your metabolism and sculpt your body to stay toned and muscular, which will enhance your appearance even more when combined with a cardio regimen.

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Weight Loss Plateau? Here's Why You're Probably Not Losing Weight - Seekers Time

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