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To overcome a weight loss plateau, decrease your calories or increase your activity level. Getty

If you aren't losing weight while following a healthy plan, it might be because you're not getting enough sleep, not drinking enough water, or not exercising enough.

To get back on track with your weight loss goals, you should also make sure to cut back on alcohol, reduce your calories, and try to relieve stress.

If you are still not losing weight, check in with your doctor, as it may be due to an underlying medical condition or certain medications you are taking.

Visit Insider's Health Reference library for more advice.

Countless guides exist on how to lose weight, which makes it hard to figure out what approach is right for you. However, before you start trying to lose weight, it's important to consider whether or not you shouldlose weight - and if so, how much is healthy.

Therefore, you should consult with your doctor before beginning any weight loss program, as they can help you decide if losing weight is right for you. They can also help you determine the safest way to lose weight based on your own unique health needs. While shedding pounds may help decrease your risk for heart disease and diabetes, losing too much weight can also come with its own set of health conditions such as fatigue, weak bones, and fertility problems.

Once you're in a healthy weight-loss plan, there's always the risk of not losing as much weight as you like. Adjusting your diet or activity level might be all you need to do to see results. But sometimes, your efforts can fall flat. Here are some common reasons why you may be struggling to lose weight:

To lose weight, you need to take in fewer calories than you burn. This is called a calorie deficit. If you're in a calorie surplus, your body stores those extra calories as fat.

To ensure you're consuming the right amount of calories, monitor your caloric intake, as well as physical activity. You can do this by keeping track of the calories you're eating and burning through fitness apps or in a food log. A large 2006 study found that those who planned meals and tracked calories successfully lost weight and maintained weight loss more than those who did not.

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Alcohol is energy dense, meaning it contains a high amount of calories per volume, says Ariana Chao, CRNP, the medical director of the Center for Weight and Eating Disorders at the University of Pennsylvania's Perelman School of Medicine.

For reference, alcohol has about seven calories per gram, while a carbohydrate has four calories per gram. Alcohol can also reduce inhibitions about eating, making you more likely to choose high-calorie foods if you're drinking, Chao says.

A large 2018 study of overweight and obese people with type 2 diabetes found that people who drank heavily lost less weight over a four-year period than those who did not drink and decreasing alcohol consumption may improve weight management in people with diabetes.

Mixed drinks are especially high in calories due to the sugar-laden fruit juices and other ingredients often mixed in. For example, one pina colada can contain 526 calories. Therefore, if you're trying to lose weight, it's important to limit alcohol intake to stay within your calorie goals, Chao says.

Drinking water can help you lose weight by boosting your metabolism and suppressing your appetite, thus making you feel fuller.

A small 2007 study found that drinking 500 mL (two cups) of water increased energy expenditure by 24% in overweight or obese individuals. Additionally, a small 2015 study of obese people compared participants who drank two cups of water before meals with those who did not. It found those who drank water lost an average of almost three more pounds.

If you usually drink sugary beverages, replace them with water. This will not only keep you more hydrated, but you will also no longer be consuming those calories from sugar, Chao says.

Insufficient sleep can also make it difficult to lose weight, according to a small 2010 study of overweight adults. All participants ate a reduced-calorie diet, and those who slept 8.5 hours lost an average of two pounds more than those who slept 5.5 hours.

Also, a 2008 review found that sleep deprivation can harm metabolism - the process your body uses to convert calories into energy. It found less sleep disrupts hormones that regulate appetite, possibly making people hungrier.

"If people are sleepy and fatigued, they're more likely to choose foods that are more energy dense," such as high-sugar or high-carbohydrate foods like ice cream and pizza, Chao says. And if people are awake late at night, "they might be more likely to reach for a snack or have something extra to eat," she says.

Stress makes it difficult to lose weight because it affects your metabolism. A 2011 study of obese adults found that people with lower stress levels lost more weight.

"Some of my work has shown that when people are stressed, they're more likely to choose energy-dense foods, compared to lower energy-dense foods, to help cope," Chao says. Also, if you're stressed, you may be less likely to find time to exercise or cook, instead, relying on fast food.

To reduce stress, try exercising. This will also help you burn more calories.

If you're sitting all day, you're not expending as much energy as you would if you were moving around, and "that in itself can contribute to not losing as much weight," Chao says.

There's a difference between being sedentary and being physically inactive. For example, if you sit all day for work, but also meet the recommended 150 minutes of weekly physical activity, you're still considered sedentary.

Obese people are more likely to be seated for 2.5 more hours per day than their normal-weight counterparts, according to a 2006 study. The study suggests spending 2.5 more hours - separate from exercise - standing and walking per day to help fight obesity. This could include holding work meetings or watching TV while standing.

If your weight loss has stalled for no apparent reason, you've hit a plateau. As you lose weight, your metabolism starts to decline, so you burn fewer calories than you did initially.

A small 2014 study found that people's failure to adhere to their reduced-calorie diet caused them to hit a weight loss plateau earlier. "What happens is it's harder and harder to maintain that low caloric intake - an intake that is less than you're expending - and the hunger mechanisms kick in stronger and stronger," Dale Schoeller, professor emeritus of nutritional sciences at the University of Wisconsin College of Agricultural and Life Sciences.

People often hit a weight loss plateau at around six to 12 months, Chao says. "Usually, what I recommend people start with is to self-monitor again, to track their food intake as well as their physical activity, and to track it pretty closely." That way, they can make modifications, she says.

To get past a plateau, you may need to increase your exercise. "We know that having higher amounts of exercise is really important for keeping weight off long term," Chao says.

If you need help losing weight, you can see a doctor or dietitian who specializes in weight loss. They can help you find a plan that works for you. "A lot of long-term weight loss is really about being able to adhere to something that they'll be able to stick with for their whole lifetime," Chao says.

Some underlying medical conditions can make weight loss more difficult, such as hypothyroidism - when your thyroid isn't functioning properly. Certain medications, such as some steroids and antidepressants, can also make weight loss challenging, Chao says. Your doctor can treat these conditions or change medications.

Sometimes, you're taking the right steps to lose weight, but you might not realize how sleep or stress are preventing your progress. By paying attention to your daily activities - what you're eating and drinking, how much you're moving, your feelings, and your sleep schedule - you can get back on track for weight loss.

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7 common reasons why you're not losing weight and tips to help you shed stubborn pounds - Yahoo! Voices

Healthy snacking can prevent cravings and overeating

How to have snacks that can keep you full for longer? If you have failed to answer this question several times, then this article will be of great help to you. Healthy snacking is an important part of a healthy diet. It can make or break your diet regime, especially if you are trying to lose weight. The snacks that you eat in between meals should ideally be easy-to-cook, filling and nutritious. They should satisfy your in-between meal hunger pangs, but should also not make you skip your main meals.

Making healthy food choices isn't as simple as it sounds. A lot of things need to be taken into consideration, like cooking practice, food combinations, calorie count of meals, their overall taste and nutrition profile of course. In this article, we are going to talk about healthy snacking options and food combinations that are nutritious and can also keep you full for longer.

Also read:Weight Loss: Are Banana Chips A Healthy Snacking Option? Nutritionist Tells

Nutritionist Rachel Paul constantly shares easy-to-prepare and nutritious meals that can keep you full for hours. A few simple hacks are all you need to add that extra quotient of taste and nourishment to your snacks.

Many of us for example, love snacking on fruits. Celebrity nutritionist Rujuta Diwekar says that we must have at least one seasonal fruit every day. Fruits are rich in fibre and several nutrients that help in improving our health and immunity.

So, when you feel hungry in between meals, eating one apple can be a good pick. It will take no cooking time and is also weight loss friendly. But, it will keep you full for only a few minutes. And, you may end up thinking about food even more!

Also read:Trying To Lose Weight? 5 Snacking Mistakes You Need To Avoid

But, if you eat one apple with one or two tbsp of peanut butter, or one string of cheese, or 1/8 or 1/4 cup of nuts, then it can keep you full for hours. "Yes, eating a piece of fruit like an apple is a healthy choice. But many people get hungry and reach for another snack if the fruit is the only food they're eating," writes Paul in the caption of her Insta post.

All of these food combinations can be effective in making your meals more nutritious and filling, thereby reducing your overall calorie intake and aiding weight loss.

Also read:Weight Loss: Is Eating Roti Better Than Eating Rice For Losing Weight?

Try one of these snack combinations today and let us know how it works for you in the comments below.

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.

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Weight Loss: Try These Easy Snacking Hacks That Can Keep You Full For Hours - NDTV

Health plays a vital part in the life of an individual, as the success, work performance, and ways by which individuals spend their lives depend upon their physical and mental health. Losing weight so that individuals can achieve their goal for health is the first step towards healthy living.

Your mental and physical health are both contributing to your personality as well as your work efficiency, no matter which field you belong to. Your health affects your social activities, professional and personal life by keeping yourself fit and improving your quality of life.

Being under-weight or over-weight can be a hurdle in your life, especially your professional life. For example, if you want to join forces, whether air-forces, navy, or army, you need to have a healthy physical and mental condition for selection into the armed forces. Similarly, many other fields do have requirements of which health attributes are the priority.

ALSO READ:Making Diet Easy With Healthy Cheat Meals

You can improve your life by encouraging yourself to adopt a healthy lifestyle and eating habits. Also, try to understand the composition and amount of food you eat and the recommended quantity of each nutrient you must take daily. You can follow diet plans, do physical activity, and encourage yourself to improve your physical state as well as a mental health condition.

Apart from these, understand your body requirements as well as body physiology. Observing your bodys response to different activities and food items enables you to know your bodys relationship with food. Moreover, eat a balanced diet to maintain a healthy body weight. You can control your calorie intake to reduce your weight and reach your goal.

Cheat meals are meals that are not part of your diet plan, and these meals are rich in sugar, salt, or fats. As the risk of gaining weight is high if individuals consume such food items, so dieters avoid such foods whatever their diet plan is.

According to Taub Dix, cheat meals shall not be known as cheat meals, rather they must be known as exciting meals or feast meals. That is because the word cheat gives a negative feeling, the person who has a cheat meal feels guilty about it, but in reality, it is not a sin to eat once a week for a day the food items you love or have a craving for.

The risk of gaining weight becomes high when you are stressed over what you eat, sometimes you do stress-eating and feel anxious because of overeating, such feelings cause a bad influence on the body. As a result, not only do you develop stress or anxiety of over-eating but also feel tired of dieting, living, and becoming lazy to do other physical activities as you become sad for not being able to eat your favorite dishes.

Eating can make you feel energetic, but over-eating can increase your stress levels. Similarly, these changes in emotions cause an effect on body weight. Also, such feelings and habits produce a negative impact on your health. As a result, some people become weak, and others become obese. The overall mental and physical health of individuals suffers.

Bonnie Taub-Dix is a registered dietitian nutritionist and also the author ofRead It Before You Eat It Taking You From Label To Table.According to Taub-Dix, a few days of hearty portions of enjoying rich foods will not jeopardize your diet plan or weight loss strategy. But if you feel guilty, anxious, depressed due to over-eating or avoiding enjoyable foods, you are more likely to experience adverse effects on your health.

If you have a complicated relationship with food, you need to have healthy lifestyle habits that can help you to get back on track with diet and weight loss.

Cheat days are the feast days or celebrations days on which you can enjoy food that you love and are usually avoiding due to your strict diet. Here is the good news, now you can enjoy your favorite dishes, whether they are rich in sugar or salt or are deep-fried. However, what you need to do to eat and enjoy while maintaining weight is that you must control the portion of the dish that you want to eat out of your specific diet.

There are several ways to maintain weight as well as enjoy cheat meals that include accepting your desire for food and the amount of food you consume. Secondly, do not stress over over-eating as you have eaten it, there is nothing illegal in it, and you can only accept it. Moreover, eating a scoop of ice-cream or a chocolate bar will not endanger your health or the hard-work of eating.

Eat every nutrient in a balanced amount, whether its carbohydrates, fats, proteins, or vitamins, as excess and deficiency of any vital nutrient can be lethal for your health. The purpose of eating is to gain energy as well as feel happy about the food you eat.

Do any physical activity but do it daily. Moreover, if you have a cheat meal on a day, it is not compulsory to do heavy exercise on the same day to burn the additional calories. Yet you must do your regular physical activity. It can be walking, jogging, rope skipping, running, or swimming.

ALSO READ:Eat Food In Variety To Improve Your Health

While you are eating any dish out of your diet plan, try to make sure it is organic and nutritious, as the variety of food consumption is beneficial for health. It brings a change in your meal and taste, which in the long-run prevents you from getting bored from your diet.

Once you have a cheat meal, you shall try to get back on track, do not make cheat meals part of your daily routine. However, you can have these meals once a week or a month. Detoxifying drinks can help you lose weight, remove toxins from the body, and boost the immune system.

Eating the right amount at the right time containing the right nutrients is the success of health. Furthermore, exercise also contributes to maintaining muscles active and healthy. Once you achieve your goal for the weight, you can continue the healthy habits with cheat meals from time to time.

In the longer run, cheat meals do more good than bad as you can maintain weight and continue being healthy, fit, attractive, and young, with the right mind and healthy habits. The rule is to eat balanced nutrients and do exercise of and on, to stay mentally and physically fit as well as improve the quality of life you live.

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Now You Can Lose Weight With Cheat Meals, Here Is How? - Health Writeups

When you think of fasting, your mind might jump to religion. In the Quran, Mohammed fasted, and Muslims honour this by fasting for certain hours of the day during Ramadan. People of other religions, such as Judaism, Christianity, and Buddhism also demonstrate their loyalty and resilience by fasting.

The general principle of spiritual fasting lies in its difficulty. During Ramadan, Muslims think of those less fortunate and learn the patience needed to dedicate themselves to Allah. Fasting involves not eating, either at all or during certain hours of the day.

It may surprise you, then, that fasting currently is one of the most popular trends in the western world. Often, it is innocent, for example leaving eight hours between your last meal of the day and the first of the next. However, fasting can have negative effects if taken too far.

Intermittent fasting, a type of short, daily, fast where the same number of calories is still consumed, is the most widely practised form of non-religious fasting. Those on this diet eat within a small period of the day and can have positive impacts on your lifestyle. Cynthia Thurlow, a womans nutritionist, states in her TEDx talk that keeping your eating within only a small window causes you to lose weight, age more slowly, and be less hungry.

Thurlow states that when we fast our insulin levels are low and the body taps into fat stores for energy. This also improves mental clarity and can help prevent Alzheimers. She calls it spring cleaning for the self and recommends that anybody healthy enough should be practising a short fast daily.

The science is simple: energy from the carbohydrates we consume is stored as fat and can be tapped into when blood sugar levels are low. However, this process can only occur with the aid of insulin an essential hormone which carries sugars into the cells, and therefore if this is low less fat is stored in the body.

But this is not always a good thing. If you are overweight when practising then intermittent fasting is a safe way to lose weight as long as you still consume enough calories to function. On the other hand, if you are underweight, low insulin levels can be dangerous to your health.

Therefore, Thurlows insistence that most people should fast neglects to take into account natural metabolisms and is dangerous to those who are underweight or already in a healthy position.

Intermittent fasting ensures that the same amount of energy is taken in, only leaving a greater window for lower insulin levels. However, some fasts are more extreme.

In the Eat-Stop-Eat diet, dieters fast for twenty-four hours twice a week. This drastically lowers their weekly calorie intake. Additionally, in the same way as intermittent fasting, this causes low insulin levels but for a longer time frame. Therefore, those on this diet have the potential to lose far more weight.

In 1966, Angus Barbieri ate nothing for 382 days. At the beginning of his fast he weighed 207kg and by the end was only 82kg, more than half of his original weight. During this time, all his energy came from fat burned, and doctors monitored his progress to make sure he remained relatively healthy.

This is a raresuccessful case in the 60s and 70s, long term fasting was popular but was retired by doctors when they began to see patients die during the refeeding period. To keep the practice safe experts usually encourage doing it on only a few non-consecutive days within a week. Safe, however, is a relative term.

In a fast period dieters consume zero nutrients. This can lead to deficiencies and linked health conditions such as anaemia or even rickets and scurvy.

Even more concerningly, fasting may be linked to disordered eating. There has been a shift in terminology- previously, if someone didnt eat for several days, they may be described as starving themselves. Now, it is easy to hide behind the word fasting itself. Fasting evokes spirituality and being at one with your body. It is difficult to spot an eating disorder in someone whose goal appears to be self-care.

On social media, you can find accounts of fasting under tags such as thinspo or pro-ana (pro-anorexia). In some parts of the internet, disordered eating appears to be encouraged, and some believe it is a lifestyle and not a disease. In Whatsapp support groups, they compete to go without food for the longest and berate each other when they fail.

Vice writer Nadja spent a week within a pro-ana group chat. Each week girls as young as thirteen were forced to post photos of themselves and their weigh-ins or were kicked out. The moderator frequently imposed periods of fast and asked each girl how many calories they consumed daily. Tomorrow, one girl said, Ill try to eat almost nothing [but Ill] compensate on the weekend when my parents are gone.

While intermittent fasting may be trendy and accepted, it is clear that the scale of fast those in the pro-ana community are practising is vastly different. The question is, where do we draw the line on what is dangerous?

Can fasting ever be truly safe when it normalises not eating for days at a time? Is there any way to catch an eating disorder early in a world where not eating is advertised as a mental and physical cleanse?

The other obvious issue surrounding the trend of not eating is the clear links to body image. During lockdown people have been left alone with their own minds and insecurities. If you know anyone who has lost a lot of weight recently and doesnt seem like themselves, ask them how theyre really doing.

Fasting without religion is notoriously hard, and can be especially dangerous when it starts to play a role in things like body image and mental health.

Read the rest here:
Fasting: Health trend or dangerous relic of the past? - The Mancunion

Losing the extra belly fat seems almost impossible. But by doing these simple exercises, you can tone your muscles and get your body back in shape.

Weight loss is always a much-talked-about issue. Other than the aesthetical issue, excess belly fat can be harmful and can make you prone to heart and lung diseases. While there are many diets to reduce belly fat, starving oneself is not the best solution to lose weight. Exercising regularly is easily the most effective way to get rid of that excess belly fat and to get in shape.

Some simple lifestyle changes and regular physical activity can help you to tone your body and to remain fit and active. Here are 5 exercises that will help you manage your belly fat and will get you in shape in no time.

Sit-ups

To do this exercise, lie flat on the floor with your knees bent and keep your hands at the back of your head. Try to bring your upper body off the floor to come in a sit-up position by your core strength and repeat. This will strengthen your abdominal muscles and will help you build strength.

Planks

Planks tone the muscles and keep your whole body engaged. Lie on the mat with your head towards the ground and balance your weight on your forearms. Keep your elbows bent and maintain this position for around 10-20 seconds.

Burpees

Stand straight and then bend your knees and go down on the floor starting with your hands. Push your legs back to get in the plank position. Jump up and stand straight with your hand raised above your head and repeat.

Russian Twist

This exercise will improve your strength and will work your core. Lie down on the ground and flex your knees. Keep your feet off the floor and hold a ball at your chest level and turn your upper body to both the sides alternatively.

Crunches

Lie down on the floor with your knees bent. Hold the back of your head with your hands and try to bring your head till your knees. This will help you tone your lower and upper abs and will strengthen your belly muscles.

Also Read:5 Yoga poses to achieve a flexible body and mobility by Grand Master Akshar

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Weight loss: Do these 5 EASY exercises to get rid of the excess belly fat - PINKVILLA

The COVID-19 virus continues to wreak havoc on countries around the world. While there is some promise of an effective and safe vaccine on the horizon, it is still going to take time and a huge amount of effort to distribute. This means that we still face several more months or years living with the virus.

One thing is for sure, at this present time, we are unable to stop the spread of COVID-19, due to a number of reasons. One of the main reasons for this is because many people who have the virus are asymptomatic. Individuals who are asymptomatic have no symptoms. This means that they are unaware that they have the virus so continue to go about their normal business unknowingly passing it on to other people.

COVID-19 can affect people in different ways. While some people can be asymptomatic, others can become seriously ill. Research has shown that there are a number of risk factors that could increase your chances of becoming seriously ill or dying from COVID. Keep reading below to find out if you have any of the risk factors:

Although coronavirus can affect anyone of any age, older adults are more likely to get seriously ill from it. Scientists have found that the average age of people dying from COVID is 65.8 years.

Many professionals believe that our immune system plays a part in this. As we get older, our immune system weakens, meaning we are no longer able to fight serious infections like we once could. As our body is unable to fight off these serious infections, secondary infections like pneumonia are likely to develop.

Individuals who are overweight or obese fall into the high-risk category for COVID-19. Not only does being overweight weaken the bodys immune system, meaning it is unable to fight off viruses, but being overweight can also limit the amount of oxygen within our bodies. This is because a persons diaphragm and lungs are unable to expand fully in people who have excess weight.

Doctors and scientists have found that people who have a BMI of 40 or above are much more likely to suffer from complications if they catch the virus. Their research also shows that over 60% of all patients who were admitted to the intensive care unit with Coronavirus were overweight or obese.

Thankfully, this is a risk factor that we can do something about. While we cannot change our age, or our gender, we are able to make sure we are a healthy weight. To do this we need to make sure we exercise on a regular basis, eat healthy meals and drink lots of water. If you are severely overweight, then now might be the time to consider rapid weight loss options. Shake That Weight is a safe, rapid weight loss method which could help you lose weight quickly. They have a range of products including snacks and shakes that will help you on your weight loss journey.

Research has shown that coronavirus is more likely to cause serious illness or death in men than it is women. In actual fact, over 62% of people under 85 in the UK who have died from COVID were male.

Many scientists and doctors believe that there are a number of reasons why COVID is more likely to affect men than women. Here are some examples:

Evidence has suggested that the majority of individuals who were seriously ill or died from COVID-19 had an underlying health condition such as diabetes or a heart condition. In fact, a recent study suggested that having just one underlying health condition could increase your chances of mortality by 80%. And, if you have two or more pre-existing medical conditions, your chances of being admitted to intensive care are even greater.

Adults of any age who have one of the following underlying conditions are at an increased risk of becoming seriously ill with COVID-19:

There are also a number of other conditions that could increase your risk of dying from COVID-19. These include:

Those who are immunocompromised or pregnant are also at risk.

White blood cells help us to fight off infections, so they are extremely important in the fight against the COVID-19 virus. Doctors believe that people who have a low white blood cell count are at an increased risk of dying from this disease. In fact, evidence has shown that over 81% of people who died from the virus had low white blood cell counts when they were admitted to intensive care.

While there is still a lot of research that needs to be done in order to slow and prevent the spread of the disease, scientists, and doctors all around the world have come a long way in the last few months. In December 2019, truly little was known about this deadly virus. Since then, scientists have found out lots of useful information about how this virus behaves, how it is spread, who is most at risk and how to overcome it in the future.

COVID-19 can affect anyone, and this virus can cause symptoms varying from mild to extremely serious. Similar to other respiratory conditions, like influenza, some individuals may have a more serious illness than others because they have medical conditions or other factors that increase their risk.

However, it is important to remember that the risk factors we have outlined above may not be the only risk factors that could increase your chances of becoming seriously unwell with this virus. The coronavirus is still a relatively new virus and we are still learning about it. Not only that, but the virus may also mutate over time, so we need to make sure we continue to learn about how it is acting and evolving.

Although everyone needs to follow the rules set out by governments and leaders around the world, people who are in the above high-risk categories need to be extra careful in order to avoid ending up in intensive care. Remember to wear PPE such as face masks, stay at least two metres apart from individuals who are not in your household, and wash your hands on a regular basis. All of these things can help to keep you and your loved ones safe.

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The Most Common Risk Factors for Severe COVID-19 Illness Click Liverpool - Click Liverpool

Worried about gaining weight this COVID-19 holiday season?

Fret not.

Experts say this pandemic December may be a perfect opportunity to break the holiday weight gain cycle.

They say the fact that traditions such as office parties, cookie swaps, and even holiday dinners are for the most part on hold presents an opportunity for change.

Its a chance, nutritionists say, to tweak things toward a healthier diet and lifestyle.

2020s circumstances do present a golden opportunity for people to conveniently practice healthy living as the worlds usual distractions are currently hard to reach, Brandon Nichols, NMAS, a personal trainer at The Fitness Tribe, told Healthline.

Nichols said he believes theres no wrong time to make a move toward better health and fitness.

That means that while many think the holidays wont work, they can with the right steps. And this year could be easier without those distractions, he said.

How does a person make this holiday season a healthy time of year?

Heres how experts weighed in.

First off, as much as most of us perceive that we gain lots of weight this time of year, the truth may be otherwise.

According to 2016 research, people in the United States gain slightly more than a pound, on average, during the Christmas season.

Studies done in previous years found similar results.

Part of the challenge is how we feel.

Its important to distinguish between weight gain due to an increase in body fat versus temporary bloating, said Kelli McGrane, RD, a nutritionist working with the fitness app Lose It, as well as a nutrition writer for Healthline.

Many holiday foods are higher in sodium, and we may not be drinking as much water, she told Healthline. So, its not uncommon for water weight to be behind the jump in the scale the morning after a celebration.

Solution?

Consider skipping your daily weigh-in for the holidays.

And when you feel bloated, drink more water and get some exercise.

Outdoor sports such as cycling and hiking as well as golf saw an increase during the 2020 pandemic summer.

Experts say winter doesnt need to be different.

Finding a new way to move or just setting up a regular schedule of activity in some way could be a great gift to yourself, according to Melissa Joy Dobbins, MS, RDN, CDE, who touches on the topic in her podcast Sound Bites.

Move your body for fun, not for weight loss, Dobbins told Healthline. Do it for stress management, fresh air, for fun.

How to stick with it?

Make it part of your holiday (and beyond) routine, Dobbins said. An after meal walk with a friend or alone can be great.

So, too, can a regular family bike ride, a weekly hike, and even a dance party in your living room.

In this unusual year, it may be natural to lean toward traditions we can still take part in when so many are at arms length.

But how we embrace that in a healthy way comes down to considering how important something is to you and, when you can, tweaking things for the better.

Ask yourself: Is it really important for me to have something normal or traditional? said Dobbins. Or, could you take a family favorite and lighten it up?

Its important, she added, for that effort to be fun.

For some, cooking and baking and finding new ways is fun, she said.

In other words, take the bake fresh bread fad of last springs lockdown and tweak it into a healthier favorite holiday food challenge.

It is important, too, Dobbins said, that you not deny yourself the treats that make the holidays special.

Find out what works for you in a way that does not make you feel deprived, she said.

If you can, choose traditional treats that you can have around the house without going overboard. But if you want something special, go ahead and indulge.

However, McGrane said, be careful not to overeat.

Make only your favorite baked goods, she said. Pick just one or two favorite holiday recipes, or make half-batches.

Also keep in mind that cookie dough generally freezes really well. So, if you cant easily halve your recipe, store half of your dough in the freezer to bake later in the year, McGrane recommended.

And what of that tradition of noshing on leftovers?

Cesar Sauza, RD, a registered dietitian with AltaMed Health Services, suggests rethinking how you enjoy them.

Use the components of leftovers as part of your meal prep for the next few days, Sauza told Healthline. We dont need to have a holiday meal for 5 straight days. However, the leftover turkey or chicken could be used for different dinners each day. Leftover side dishes can be added with protein to create a new main dish.

Little things do add up. Dont discount them, Dobbins said. Im talking about the positive little things.

Those wanting to lose or maintain weight tend to think in an all-or-nothing mode, she said, plunging them into despair should they eat something or do something they view as not positive toward that effort.

Rather, she said, we should all do little things and celebrate them.

Trust that every small choice helps, she said. Have that piece of pie but skip the last bite. One less bite is a positive.

Another little thing can be better monitoring of liquid consumption choices, said Sauza.

Avoid drinking your calories, Sauza said. Alcohol, hot chocolate, coffee, or other dessert drinks contribute a high number of empty calories during the holidays. Avoiding (or limiting) these drinks alone could be the difference between gaining or not gaining weight.

So too can drinking water between higher calories items you eat.

So how does one stay mentally healthy while trying to restrict typical activities?

Dobbins suggests that rather than look at maintaining or losing weight this holiday season as stressful, try to reframe it as a gift to yourself.

Attach a different meaning to your weight management, she said.

She suggests thinking about what it feels like to move better, feel better, sleep better, wear clothes you like, and other positive attributes.

When you really focus on the why, it clicks, she said.

And should you falter? Give yourself a break.

2020 should bring less parties and temptations, but it also brings more stress, boredom, and uncertainty, all of which could lead to emotional eating and decreased motivation to be active, Sauza said.

We should all be going outside and doing something active for physical health but even more importantly for mental health, he said. A simple walk around your neighborhood could be the difference that stops you from emotional eating at home. I encourage all families to plan daily activities (preferably outside if possible). This is safe as long as you wear a mask and practice social distancing.

Sauza also thinks that done correctly, this holiday is a rare chance to reset your holiday health choices for good.

For many of us, we may never have an opportunity like this for the rest of our lives, a time in which our typical hectic lives have actually slowed down, he said.

At the end of all this, there will be those people that took advantage and improved themselves. In my opinion, this rare opportunity is the silver lining of 2020, he added.

Read more:
How to Eat Healthy and Lose Weight This Holiday Season - Healthline

The proportion of teenagers who are overweight or obese has risen over the past 30 years. In parallel, there has been an increase in societal focus on weight loss and dieting namely in the form of anti-obesity public health campaigns, the expansion of the weight-loss and fitness industry, and weight-focused media content from TV shows to social media trends. We know that these messages have not translated in a decrease in the prevalence of obesity, which has remained relatively stable over the past 15 years. However, what we dont know is whether dieting behaviours and weight concerns have increased and what impact this might have had on teenagers mental health.

Our study found that teenagers born in 2000-2002 (often called Generation Z) are more concerned about their weight and losing weight than previous generations. We also found that Gen Z teenagers who dieted and thought of themselves as being overweight had greater symptoms of depression than those who did in previous generations.

To conduct our study, we used data from 22,503 adolescents who took part in three large UK general population cohorts. This included the British Cohort Study of people born in 1970, the Avon Longitudinal Study of Parents and Children, which looked at children born in 1991-92, and the Millennium Cohort study of children born in 2000-2002. In 1986, 2005, and 2015, when participants were aged 14-16, these studies collected information on weight loss behaviours and weight perception in early adolescence.

We found that compared to teenagers from 1986 and 2005, more teens in 2015 were trying (or had tried) to lose weight by dieting or exercising, or described themselves as overweight. Although these behaviours were more common in girls, their prevalence increased more in boys over these 30 years.

We also observed that more teens in this generation were exercising to lose weight. This is interesting, because we know from other research that the proportion of young people engaging in physical activity has remained relatively stable. So although todays teens arent necessarily exercising more than past generations, our findings suggest that teens today are increasingly exercising with the aim of losing or controlling their weight.

Finally, we found that adolescents who were trying to lose weight or described themselves as overweight had greater symptoms of depression. For girls in particular, these symptoms have become more severe in Gen Z compared to prior generations.

Crucially though, none of the differences that we observed in this study were explained by higher BMI in the more recent cohorts.

Its well known that pressures to lose weight and weight stigma are associated with increased risk of body dissatisfaction and dieting. Our study adds to existing evidence that making weight loss the main focus of public health campaigns might create more harm than good by increasing mental health problems in teenagers.

Public health campaigns aimed at reducing the prevalence of obesity often focus on calorie labelling and exercise as means to achieve or maintain a healthy weight. Yet evidence suggests that dieting is ineffective for long-term weight loss.

Obesity is also known to be influenced by a number of social determinants such as being from a socio-economically disadvantaged background. Framing weight loss as a personal responsibility, as it has been done so far, is therefore not only ineffective, but also dangerous. Pressures to lose weight can lead to internalising weight stigma, body dissatisfaction, and disordered eating behaviours, all known to increase mental health as well as physical health problems.

Praising young people for weight loss or showing concerns for them depending on their BMI ignores the fact that disordered eating behaviours and body dissatisfaction are associated with negative mental health outcomes at all levels of BMI, which is what we observed in our study.

Its therefore crucial that good physical and mental health are promoted above healthy weight and weight loss and that children are taught to enjoy exercise as a time to learn new skills, and spend time with friends, as opposed to as justification for eating. It will also be important for anti-obesity campaigns to consider how they can prevent adverse mental health outcomes or disordered eating when theyre designed.

Read the rest here:
Gen Z teens dieting and worrying about weight more than previous generations - The Conversation UK

In his most recent video, YouTuber Craig Benzine, a.k.a. WheezyWaiter, provided an update on his weight loss progress, and broke down the changes he has made to his lifestyle on a day-to-day basis which have helped him to lose 12 pounds over the last couple of months, including intermittent fasting, keeping close count of his daily calories, exercising every day, limiting his alcohol intake, and avoiding sugar-heavy foods.

While these were all things he had tried in order to lose weight in the past, he found that the unique circumstances of this yeari.e. living in lockdown where every day feels the samehelped him build the habit and maintain more consistency than he had ever managed before.

Craig wakes up at the same time every day and weighs himself. He doesn't eat until 10 or 11 a.m., but he does allow himself coffee before then. He initially adopted intermittent fasting as part of a challenge for a YouTube video, and ate all of his daily meals in an 8-hour window between 11 a.m. and 7 p.m. Since then, he has found it fits his lifestyle quite well, although he isn't quite as strict with it. "After doing it for a long time, I generally don't get hungry until around 10 or 11," he says.

He's currently eating at a slight calorie deficit, aiming to consume up to 2,000 each day instead of the 2,500 that would be required to maintain his prior weight. Craig eats the same breakfast every morning; eggs, black beans, with an apple and peanut butter. "Basically, eat a lot of protein-y things early in the day because it'll make you feel full for longer." After that, it's time for a workout followed by a runusually between 3 and 5 miles.

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Craig follows his exercise with a small lunch, and then a light snack later in the afternoon, ensuring it's something that will make him feel full, and isn't packed with sugar, and remembering to track his calories. In the evenings, he'll eat a hearty, protein-rich dinner with plenty of vegetables, and often allow himself a treat or snack, as long as it falls within his calorie count.

"I'm feeling generally healthier than perhaps ever in my life," he says.

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Read more:
An Average Guy Shared the Simple Daily Routine Thats Helped Him Drop 12 Pounds - menshealth.com

San Francisco, CA, December 1, 2020 Candied sweet potatoes. Egg nog. Mac n cheese. Stuffing. Pumpkin pie. Traditional holiday meals are resplendent with taste-of-home fare thats easy to overeat. Based on original research by holistic nutrition researcher Deborah Kesten, M.P.H., and behavioral scientist Larry Scherwitz, Ph.D., Whole Person Integrative Eating offers in-depth insights into the reasons we overeat and gain weight, and a science-backed, step-by-step dietary lifestyle that can halteven reverseovereating and weight gain during the holidaysand throughout the year.

Now is the time to reset and rethink what and how we eat; to replace traditional dieting with a scientifically sound way of eating thatlessens overeatingand that leads naturally to weight loss, health, and healing, says Kesten.

In their award-winning book, Whole Person Integrative Eating: A Breakthrough Dietary Lifestyle to Treat the Root Causes of Overeating, Overweight, and Obesity, authors Kesten and Scherwitz share a simple yet powerful premise: Identify the reasons you overeat (your overeating styles) and gain weightwith the illuminating self-assessment quizthen overcome overeating and lose weight by replacing your overeating styles with the antidotes: the elements of the Whole Person Integrative Eating program.

By shedding light on the root causes of overeating, Kesten and Scherwitz present a program that empowers readers with a personalized plan, and in turn new hope and new choices to help them reduce overeating, lose weight and keep it off.

WPIE is not a diet that a person goes on then off. It is a scientifically sound, dietary lifestyle designed to be practiced for a lifetime.

If people follow the revolutionary program outlined in this game-changing, insightful book, it may be the most helpful step they can take toward losing weight and keeping it off, says bestselling author Kenneth Pelletier, M.D., clinical professor of medicine at University of California School of Medicine, San Francisco.The authors paradigm-shifting message is that food influences not only the physical dimensions of health, but also our emotional, spiritual and social well-being. Their dietary lifestyle can build bridges between the millions who struggle with overeating and weight issues and the medical community. And it can inspire us all to re-envision our relationships with food, eating and weight, so that each time we eat, we are nourished for life.

Deborah Kesten, M.P.H., is an international nutrition researcher, award-winning author and medical/health writer, with a specialty in preventing and reversing obesity and heart disease. She served as Nutritionist on Dean Ornish, M.D.s first clinical trial for reversing heart disease through lifestyle changes, the results of which were published in the Journal of the American Medical Association. She has served as Director of Nutrition at cardiovascular clinics in Europe and on the Board of Directors of the American Heart Association, San Francisco.

Kesten has published more than 400 nutrition and health articles. Her first book, Feeding the Body, Nourishing the Soul, received the first-place gold award in the Spirituality category from the Independent Publisher Book Awards. Whole Person Integrative Eating has been honored with the No.1 gold, best-book award in the Health category by Book Excellence Awards and is a No. 1 Amazon best seller. Kesten is a VIP Contributor at Arianna Huffingtons Thrive Global, and is married to behavioral scientist and co-author of Whole Person Integrative Eating, Larry Scherwitz, Ph.D.

For more information, please visit http://www.IntegrativeEating.com. You can also connect with the author on the following social media sites: https://www.instagram.com/integrativeeating/;

https://www.facebook.com/WholePersonIntegrativeEating; https://twitter.com/IntegrativeEat1.

Whole Person Integrative Eating: A Breakthrough Dietary Lifestyle to Treat the Root Causes of Overeating, Overweight, and Obesity

Publisher: White River Press

ISBN-10: 1887043543

ISBN-13: 978-1887043540

Available from Amazon.com and integrativeeating.com

Go here to read the rest:
Overcome OvereatingDuring the Holidays and Throughout the Year - Milwaukee Community Journal

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