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Aug 25

6 Simple Steps To Follow When You’re Trying To Lose Weight – MensXP.com

What do you do to lose weight? Gym, diet and everything in between?

However, if your strategy and foundation aren't correct, weight loss starts looking like an impossible task.

Remember that you'll need to make some permanent changes to your lifestyle and adopt healthy habits to lose weight and maintain it for a long time.

Now the question is, how can you make those permanent changes? You have to follow these six steps to achieve success when you're trying to lose weight permanently.

Table of Contents

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Long-term weight loss also requires commitment along with time and effort. If you want to lose weight, you must make sure that you are ready to make permanent changes in your eating and activity habits. Before your preparation you must ask yourself these questions:

If you need help with stress or feelings, you should talk to your doctor. When you're ready, it'll be easier for you to set goals, stay committed, and change habits.

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Remember that no one else can make you lose weight. You have to make changes in eating and exercise for yourself. To stick with your weight loss plan, you need to find what motivates you.

Make a list of what's important to help you stay motivated and focused, whether it's an upcoming vacation or better health. Then find a way to make sure you remember your motivational factor when you're about to stray from your goals. For example, you can post a motivational note for yourself on the pantry door or refrigerator.

To support your weight loss journey, choose people who can encourage you in a positive way without being shy. Find people who will listen to your concerns and feelings, spend time with you exercising or creating a healthy menu, and help you develop a healthy lifestyle.

If you prefer to keep your weight loss plan private, hold yourself accountable by regularly checking your weight, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

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Setting weight loss goals is a better option. But do you really know what your real goal is? Over the long term, aiming to lose 1 to 2 pounds (0.5 to 1 kg) a week is a smart decision.

To typically lose 1 to 2 pounds in a week, you need to burn 500 to 1,000 calories through a low-calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal for a beginner. If you weigh 180 pounds (82 kilograms), your goal might be 9 pounds (4 kilograms).

Even this level of weight loss can help reduce the risk of chronic health problems such as heart disease and type 2 diabetes.

When you're setting goals, think about both the process and the outcome of the goal. "Walk for 30 minutes every day" is an example of a precise goal. An example of achieving a target is "losing 10 pounds".

You don't have to have a solid goal, but you should definitely set a process goal because changing your habits is the key to weight loss.

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When adopting a new eating style to promote weight loss, you should reduce your total calorie intake. But reducing calories doesn't mean giving up on taste or satisfaction.

You can reduce your calorie intake by eating more plant-based foods, fruits, vegetables and whole grains. Try a variety of foods to achieve your goals without sacrificing flavour or nutrition.

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You can also lose weight through physical activity and calorie restriction, but exercise is still very important. Exercise can help you burn extra calories, which you cannot reduce with diet alone.

Exercise also provides many health benefits, including boosting your mood, strengthening your cardiovascular system, and lowering your blood pressure.

Exercise also helps in maintaining weight loss. Studies show that people who maintain a low weight for a long time have more physical activity.

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If you want to lose weight over the long term, just eating healthy foods and exercising for a few weeks or months isn't enough. These habits should become a way of life. Lifestyle changes begin with an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working on a strategy to gradually change the habits and attitudes that have stalled your previous efforts.

Then recognize your challenges and move on. Plan how you will deal with them. If you deal with them once, you can be successful in losing weight forever.

Continued here:
6 Simple Steps To Follow When You're Trying To Lose Weight - MensXP.com


Aug 25

Are You Among the ‘Diet-Resistant’? Workouts May Be Key to Weight Loss – HealthDay News

MONDAY, Aug. 22, 2022 (HealthDay News) -- "You can't run from the fork."

It's an old weight-loss saying, reminding folks that diet is more important than exercise when it comes to shedding excess pounds.

But is that true for everyone?

New research suggests there's a category of "diet-resistant" people who need to work out and watch what they eat if they want to shed pounds.

In fact, these folks should prioritize exercise, because it decreases their fat mass and boosts their muscles' ability to burn calories, the Canadian study concluded.

We found that the slow losers responded much better to exercise than the fast losers did," said senior study author Mary-Ellen Harper. She is research chair of mitochondrial bioenergetics at the University of Ottawa.

"We hope these findings will allow a better, more personalized approach for adults with obesity who are seeking to lose weight, and especially those individuals who have very great difficulties losing weight," Harper said.

She noted that previous research has shown that the ability of muscle cells to burn energy varies widely between people.

People who struggle to lose weight tend to have very efficient muscle cells; these cells are very good at storing energy rather than burning it away, Harper said.

In fact, sometimes a diet will slow down a person's metabolism even more, said David Creel, a psychologist and registered dietitian in the Bariatric and Metabolic Institute at the Cleveland Clinic.

"Their metabolism reacts to this lower calorie intake by becoming even more efficient," Creel said. "They're not going to respond as well because they're just not burning as many calories."

To see if exercise could change that up, Harper and her colleagues mined clinical data from more than 5,000 people who'd participated in a low-calorie weight-loss program at Ottawa Hospital.

The program restricted people to 900 calories a day, but there still was a group of people who lost weight at a much lower rate than others.

From those records, the researchers matched 10 "diet-resistant" people with 10 "diet-sensitive" women, and had them all take part in a six-week exercise program. The participants were matched based on their age, weight and BMI, and told to eat as usual.

Participants worked out three times a week. Each exercise session consisted of 30 minutes of treadmill walking, followed by weightlifting and core strength training.

"We do know from the exercise physiology literature that you don't have to do that much to receive health benefits from exercise interventions," Harper said. "The greatest benefits are at the lower end of the spectrum of physical activity."

The exercise didn't cause weight loss in either group, but the workouts decreased fat mass, waist circumference and body fat only in the diet-resistant participants.

Diet-resistant people also tended to have greater improvements in their muscle cell metabolism, researchers discovered. Their muscles started to burn more calories, even at rest.

One expert said those changes likely would have eventually led to weight loss.

"I think if the intervention had been longer, there may have been a difference in weight loss between the groups," said Dr. Reshmi Srinath, director of the Weight Loss and Metabolism Management Program at the Icahn School of Medicine at Mount Sinai in New York City

The Canadian research team is now recruiting for a follow-up study with a larger sample size.

People who struggle to lose weight tend to have "pear-shaped" obesity, with their extra weight in the hips, thighs and butt, as opposed to "apple-shaped" bodies with excess weight around their middle, Harper and Creel said.

Previous studies have shown that regular physical activity is one of the best predictors of who will be able to keep lost weight off.

Creel noted that the exercise in this study was relatively mild, and that people might experience even better results if they can get between 250 and 300 minutes of physical activity a week.

"We know that maybe a higher level of exercise is needed for some people to keep weight off than is needed just for general health," said Creel, noting that U.S. guidelines call for 150 minutes of cardio a week to maintain health.

The new paper shows that exercise could be the key ingredient for people who have trouble losing weight solely through diet, Creel said.

"I think it's just important that we understand that not everyone responds to diet in the same way," Creel said. "I think that helps us kind of take away that judgment around people who are maybe struggling within an intervention."

The new study was published recently in the eBioMedicinejournal.

More information

The Harvard T.H. Chan School of Public Health has more about physical activity and weight control.

SOURCES: Mary-Ellen Harper, PhD, research chair, mitochondrial bioenergetics, University of Ottawa, Canada; David Creel, PhD, RD, psychologist and registered dietitian, Bariatric and Metabolic Institute, Cleveland Clinic, Ohio; Reshmi Srinath, MD, director, Weight Loss and Metabolism Management Program, Icahn School of Medicine at Mount Sinai, New York City; eBioMedicine, Aug. 11, 2022, online

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Aug 25

Does intermittent fasting help lose weight? Is it a safe choice for diabetics? – The Indian Express

When a patient says, I am on an intermittent fasting diet regimen, my mind goes to fasting as an ancient religious ritual by wise men of the past, and its continuing practice in most religions. I am also reminded of a Hindi movie where the protagonist goes on a punitive 30-day fast after committing a sin. Religious people remind me that the purpose of fasting is to strengthen the mind, detoxify the body and to add years to life. Looks too good, or maybe only some parts are good.

A fasted state rings physiological alarm bells to body systems. It sets in motion three important processes: maintenance and repair, consolidating security (stress responses) and switches on the survival mode. The body stops using sugar as fuel and instead starts consuming an acid called ketone bodies. When fasting is intermittent or prolonged but provision of essential nutrients is ensured, body systems become better protected and survival is enhanced. Studies in animals show that fasting prolongs life. Indeed, among so many potential options, this may be the only way to prolong life.

Unlike research in animals, whose lifespan is limited hence permitting survival studies, it is impossible to do so in humans. Hence, we look towards other benefits which could be studied over a short time; weight loss, decrease in blood sugar and so on. These processes have been studied using three fasting regimens, alternate day fasting, 5:2 fasting (2 days fasting in a week) and time restricted eating (8-18 hours daily fasting, akin to Ramadan fasting). Results are mostly good in human studies. Body weight, body fat, blood pressure and cholesterol decreases. Weight loss over 6-12 months ranges from 3-10 per cent. Patients with diabetes improve their blood glucose profile. Fat from organs gets dissolved, thus enabling better functional state. Finally, there is some experimental data to show that it may increase memory and delay onset of Alzheimers disease.

The questions arise, should we leave traditional daily calorie restrictive eating (eating a low calorie diet daily without fasting in hours or days) and embrace intermittent fasting as an approach to weight loss and metabolic control? Could these fasting diets be integrated into the lifestyle of everybody? These are some of the unknowns that we are facing today. Most studies comparing fasting diets with calorie restrictive diets are of short duration (3-6 months). A few studies of one year duration show no difference between intermittent fasting regime and daily calorie restriction diets. Further, people are also not able to follow stricter regimen like alternate day fasting, and many dropouts are seen in studies.

Our fasting sages were very calm, composed and energetic, but that may not always be the case in those following intermittent fasting. Some people develop irritability, mood disorders, dizziness, fatigue and headache, especially during the early days of the diet regimen. Some patients with diabetes may have a surge of blood glucose in a non-fasting period because of unselected and high calorie consumption (I can eat whatever I want during the non-fasting period).

Patients with diabetes must also follow caution as they may have low sugar levels (hypoglycemia), especially during fasting periods, and high sugar during non-fasting periods, thus majorly upsetting metabolic balance. Such ups and downs of blood sugar may weaken organ systems. Another important point: patients with diabetes taking SGLT2 inhibitor drugs (Empagliflozin, Canagliflozin and Dapagliflozin) may face particularly hazardous and acutely developing acidic body ailment (ketoacidosis). Finally, once you lose body fat with intermittent fasting, you may lose muscle too; and, become weaker! Hence you cannot learn intermittent fasting from the internet and have a go at it. Your hand must be held by nutritionists and physicians when you decide to walk this way.

If you want weight loss and good control in diabetes, blood pressure and lipids, traditional daily calorie restrictive diets and intermittent fasting diets both produce similar results. However, if you want a longer life and stop memory loss and brain degenerative diseases, intermittent fasting has positive potential, although no long-term human studies are available. So, what will it be? A long-term intermittent fasting? Probably only for a few who can follow it, and with uncertain benefits.

(The author is a Padmashree awardee and has written the book Diabetes with Delight)

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Does intermittent fasting help lose weight? Is it a safe choice for diabetics? - The Indian Express


Aug 25

Kim Kardashians baggy pants almost slip off her tiny waist & hips as concerned fans beg star to stop los… – The US Sun

KIM Kardashian struggled to fit into her baggy pants as she headed out to shoot Hailey Bieber's YouTube show.

The reality star - who fans are begging to "stop losing weight" - wore a Balenciaga outfit to film Hailey's Who's In My Bathroom show in LA on Tuesday.

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Kim, 41, wore a monogrammed one-shoulder bodysuit teamed with high-waisted pants that seemed to gape at her waist.

She finished off her outfit with a pair of pointed black boots.

The mother-of-four wore her blond hair slicked back in a topknot and framed her face with glam makeup.

Last week, fans shared their concern over Kim's shrinking frame on Reddit, with one writing, "She actually looks gaunt now."

Another added: "I wish she would stop losing weight."

Kim has faced backlash since she admitted todropping 16lbs in three weeksto fit intoMarilyn Monroes iconic dress for theMet Galain May.

She recentlyhit back at criticsof her weight loss, insisting she has dropped the weight in a "healthy way".

If I was starving and doing it really unhealthy, I would say that, of course, thats not a good message," theHulustar toldAllure.

"But I had a nutritionist, I had a trainer. I have never drunk more water in my life.

"I dont see the criticism for other people when they lost weight for roles they are [considered] geniuses for their craft.

The star added: There are so many things out there that are so not accurate and not true.

Back in May, Kim revealed the measures she took to drop so much weight.

TheSKIMSfounder toldVogueat the Met Gala: "I tried [the dress] on and it didn't fit me. I said, 'Give me three weeks.'

"I had to lose 16 pounds down today. It was such a challenge. It was like a [movie] role. I was determined to fit [into] it. I haven't had carbs or sugar in about three weeks."

And in June, theKeeping Up With the Kardashiansalum admitted she has lost even more weight after sticking to the ultra-strict diet.

She said onThe TODAY show: "It actually taught me a lot about my lifestyle and my health, and since then, afterward, I continued to eat really healthy.

"I mean, I'm down 21 pounds now. I'm not trying to lose any more weight, but I have more energy than ever."

Meanwhile,The U.S. Sunexclusively revealed thatKim's familyisconcerned she's losing too much weightand is "barely sleeping."

She previously admitted that studying to become a lawyer and looking after her four children had taken its toll.

Kim looks amazing, always, but shes good at keeping how stressed she is hidden, an insider toldThe U.S. Sun.

She's the skinniest she's ever been and barely sleeping. Her family knows that a lot of this is her rebounding from a very controlling marriage, and her determination to show Kanye how much better she is doing without him."

The source added: But whereas before she was incredibly healthy and well-rested, now she's constantly jetlagged and shes finding it hard to fit workouts in.

"I think Kims really struggling but won't admit it."

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Aug 25

How to Get Toned Like Megan Thee Stallion: Her Diet, Workout Routine, and Weight Loss Journey – Goalcast

Getting healthy and in shape requires hard work and finding the right weight loss motivation isnt always easy. When embarking on a personal weight loss journey, its important not to focus too much on mere weight loss and the number on the scale.

Rather, as Megan Thee Stallion shows us, you should make health a priority and set smart goals. In other words, goals that reflect the results you want while being realistic and achievable. Indeed, the WAP rapper is a prime example of what losing weight the right way is all about.

Megan Thee Stallion has always looked great, but in January 2021, she told fans she was embarking on a journey to lose weight and get fit. As Megan noted, she planned to do so in a healthy, sustainable way by switching up her eating habits and exercise routine.

Megan shared she was cutting out junk food, embracing a healthy diet, and getting a personal trainer who would push her to work out. She also promised to document her progress in a vlog series called Hottie Bootcamp. Explaining why it was important to make her weight loss journey so public, the rapper admitted it was because she knew it would hold her accountable.

However, she also made sure to explain that this journey is not necessarily about me losing weight. This is about me just getting healthier in general and me seeing how I can transform my body in the healthiest way possible and figuring out whats best for me and my overall health.

The two major pillars of Megan Thee Stallions health journey were diet and exercise. She teamed up with personal trainer Timothy Boutte to help her in both departments and when it came to the latter, he made sure to work all aspects of her body.

Every few days, the rapper shared footage of herself keeping things fresh and trying new exercises as she took part in an anaerobic workout, booty workout, cardio with weight training, and strength HIIT training.

She also tried boxing and pole dancing lessons and made use of everyday workout gear found in most gyms, like the elliptical, BOSU ball, resistance bands, and dumbbells.

By February 2021, Megan had already lost 10 pounds and by March 2021, her abs were the stuff of envy.

Consistency and dedication are key when embracing a new workout plan and the rapper had plenty of both. In fact, as of July 2022, she was still fully committed to exercise. Showing off three intense workouts in a single Instagram video, Megan shared some more of her go-tos, including doing kettlebell exercises, using a cable machine, and walking the stair-climber.

The other major key to Hottie Bootcamps success was diet. As Megan Thee Stallion explained at the start of her transformation, she loves food but she wanted to establish healthier eating habits. As she told fans, I like to snack and I like to eat whatever I want to eat and I just feel like the things that Ive been eating have been not so good for my body and been slowing me down, especially while performing.

Once again, personal trainer Timothy Boutte stepped in and revolutionized her meals. Her days would now start with a pre-workout smoothie for breakfast. Made with strawberries, blackberries, bananas, kale, organic peanut butter, almond milk, and ice, the smoothie provided plenty of flavors, as well as fuel for exercising.

As for lunch and dinner, meals consist of a healthy protein, like sea bass, and plenty of veggies. And when it came to her favorite snacking Boutte stocked her fridge and pantry with plenty of healthy options, like fresh cut fruit, almonds, and everything shed need to make a healthy yogurt parfait with granola and berries.

He also made sure that she threw out all of her junk food and while showing off a grocery haul, explained the importance of switching to fresh ingredients, saying theyd be doing groceries every two days.

Proper hydration was also a priority. One thing that has helped me a lot is drinking a gallon of water a day, Megan told fans.

Megan Thee Stallion was a proponent of body positivity long before her weight loss journey began. In 2020, she released the self-love anthem Body (which appeared on her debut album, Good News) and, as she told Stephen Colbert, the song is definitely about people just celebrating their bodies.

That year, she also performed the track at the American Music Awards and before she hit the stage, she shared a powerful message with all those listening. I love my body. Every curve. Every inch. Every mark. Every dimple, she proclaimed. You may not think my body is perfect, and it probably never will be. But when I look in the mirror, I love what I see.

In fact, Megan is so passionate about self-love and self-acceptance that shes actually the one who coined the phrase Hot Girl Summer. As she explained to The Root, its just basically about women and men just being unapologetically them, just having a good-a** time, hyping up your friends, doing you, not giving a damn about what nobody got to say about it.

Everyones journey to healthy living will look different, but Megan Thee Stallion shows us that the goals should be the same for everyone: getting healthy, rather than shedding pounds. Make sure to love yourself, rather than chasing modern beauty standards.

Excerpt from:
How to Get Toned Like Megan Thee Stallion: Her Diet, Workout Routine, and Weight Loss Journey - Goalcast


Aug 25

Stop snacking and lose weight by eating big meals with protein: dietitian – Insider

Ashley, 40, submitted her eating routine to Insider's Nutrition Clinic, where qualified dietitians and nutritionists offer advice on readers' eating habits.

She told Insider her goal is to lose 15 pounds. She eats small meals but snacks regularly.

Ashley works from home in front of a computer all day but tries to fit in 30-60 minutes of daily activity, such as walking or jogging on the treadmill, hiking, biking, or swimming, she said.

Registered dietitian Alix Turoff told Insider that it's great to exercise around a desk job every day, but Ashley should consider replacing some of the cardio with strength training to help build muscle, improve her body composition,and protect her bone density as she ages.

While eating small meals may seem like the right thing to do to lose weight, if your meals don't keep you full and you end up craving high-calorie snacks, this can backfire so Turoff recommendseating bigger meals with more protein.

Ashley starts her day with a banana and coffee. Throughout the day, she snacks on foods like chocolate, chips, and cookies, she said.

Turoff said Ashley should consider eating more protein in her meals, as protein is the most satiating macronutrient, meaning it keeps you full.

"It seems like her snacks are mostly carbohydrate-based which might be because she's not eating adequate protein or calories throughout the day," Turoff said.

Instead of just having a banana for breakfast, she recommends Ashley have it with somehigh-protein foods likeeggs, Greek yogurt, cottage cheese, plus a fat source like nuts, nut butter, or avocado.

Ashley could also consider replacing some of her sugary, processed snacks with more balanced alternatives, Turoff said. Try Greek yogurt with some granola and berries, she said.

Ashley's lunch is yogurt and granola, she said.

Turoff said this is a great option for a healthy snack later in the day, but she recommends having a lunch that consists of a protein source, carbs, and vegetables.

For dinner, Ashley has chicken with vegetables and sweet potato, followed by cake or pie with ice cream, she said.

Her main dish is a balanced meal, and Turoff recommends replicating this at lunch.

"I don't think there's a problem with having a sweet snack for dessert but I would just be mindful of the portion if she's going with cake or pie with ice cream," Turoff said.

"If she's not having the chocolate, cookies, and chips throughout the day then she might be able to still fit in the cake or pie at dessert, so I would first focus on building some more balanced snacks in."

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Stop snacking and lose weight by eating big meals with protein: dietitian - Insider


Aug 25

The 5 fat burning mistakes that are killing your metabolism and when to eat MORE to lose weight… – The US Sun

IF weight loss is important to you, you will know that metabolism can play a big role.

But there are habits that may be spoiling yours, making weight loss far tougher than it needs to be.

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Lucy Gornall asks, are you guilty of these metabolism mistakes?

YES, you can eat too little! A calorie-deficit diet consuming less than you burn is the foundation of weight loss.

But David Wiener, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics, says it can become counterproductive if you are not eating enough calories to begin with.

He adds: Our bodies are incredibly clever and when we drastically lower our calorie intake, it knows we are not eating enough and reduces the rate at which we burn calories and therefore slows our metabolism.

This is what some people call starvation mode, and our body will begin storing the fat we already have because it predicts we wont be getting any more food.

Rather than eating less, focus on what you are eating, and make sure its nutritious.

FEWER meals, fewer calories, right? Not necessarily, according to Chelsea Labadini, personal trainer and founder of Chelsea Labadinis Online Coaching.

She says: You may think skipping meals means youre not having as many calories. But all it makes us do is binge.

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Not having enough calories during the day will make us reach for the quickest fixes in the cupboard, which are also usually the most unhealthy, and we binge to satisfy our hunger.

Food is fuel, she says, and should never be skipped.

Chelsea adds: Focusing on having three protein-filled meals and nutritious snacks is a much healthier way of keeping you in calorie deficit and losing weight.

ITS a total misconception that a high-protein diet is just for body builders, reveals David.

While protein is needed for muscle growth, its also needed for a lot of other reasons, including maintaining a healthy weight and metabolism.

Protein keeps you feeling fuller for longer, cutting your risk of binge-eating.

David says: Upping your intake can help your body burn more calories. This is because our resting energy expenditure is related to how much muscle mass we have, and the bigger the muscle mass, the more well burn calories even when not exercising.

So make sure you enjoy protein-rich foods, such as chicken, turkey, fish, seafood, tofu, eggs, beef, dairy, nuts and legumes, at every meal.

DO you spend all day sitting at a desk and come the evening, flop on to the sofa to relax? Yep, we do it too.

But David says one of the best ways to boost your metabolism is to keep moving.

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He adds: It takes just 30 minutes of sitting for our metabolism to slow down by 90 per cent, which can affect the amount of fat your body is burning.

If you sit down for long periods of time, you are not burning as many calories compared with if you were exercising, walking or even standing up.

Set a timer every hour and move for five minutes, take the stairs instead of the lift, work at a standing desk or walk short journeys instead of driving.

MANY of us are guilty of not getting enough sleep. In fact, Mental Health UK claims one in five people arent getting the right amount.

Lack of kip and sleep disorders can have a huge impact on metabolism and, says David, we need eight hours a night.

He adds: Taking steps to improve the quality of your sleep can help your metabolism to stay high, so do your best to switch off before bed, avoiding blue light emitted from your phone or digital devices.

"Try mindfulness or meditation before you drift off.

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The 5 fat burning mistakes that are killing your metabolism and when to eat MORE to lose weight... - The US Sun


Aug 25

RT’s Daithi O’Se cut out two things that helped him to lose weight ahead of Rose of Tralee – RSVP Live

Dith O'Se has made no secret of the fact he always puts extra effort into looking his best for the Rose of Tralee.

Over the years, the Kerry man has donned sauna suits and signed up for specific gym routines before presenting the annual festival in his home county.

This year, he ditched alcohol for most of the summer, gave up junk food and increased his daily intake of water as he slimmed down and lost weight.

Read more: Rose of Tralee Rachel Duffy didn't get a tiara after winning - she explains why

Dith always begins his summer regime after The Today Show goes off air in June before the Rose of Tralee officially begins in August.

He told RSVP Live: "I lost a few pounds in 2019, but I found a lot of them. I didnt have the Rose the Tralee last year or the year after to straighten myself out so I got going early this year.

"There are no gimmicks, no sauna suits, just proper eating, exercise and lots of water.

"To be honest, I should be doing it all year round. I did make an effort after 2019 but the whole pandemic changed things."

"I went teetotal, I had one or two drinks over the summer and thats it."

Dith joked that his teetotal plan ended after the live shows on RT on Monday and Tuesday.

He said: "Look out, I am lowering the blade."

This year, the party pieces were better than ever on screen, so if Dith was a rose what would his party piece be?

He said: "Well, I can sing but I dont think I would sing though. I dont know if I would enjoy it as much.

"I dont know to be honest with you but I know the team sometimes if you dont have a party piece they can get one for you so I might get them to get me something. Maybe like being in the circus, get some wild animals."

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RT's Daithi O'Se cut out two things that helped him to lose weight ahead of Rose of Tralee - RSVP Live


Aug 1

Weight Loss Experts Tells Us How Much Fiber To Eat Every Day For The Best Results – SheFinds

Fiber is one of the most important pillars of a healthy, balanced diet, especially when it comes to your gut health. This is true no matter what your health goals are, but it can be particularly vital if youre trying to lose weight or prevent unwanted weight gain. But how much, exactly, should you eat every day to shed those pounds, and what are the best types of fiber to aid weight loss?

To answer these questions, we spoke to Certified Nutrition Specialist Megan Barnett, MS, CNS and Personal Trainer Thomas Dean. They not only broke down the importance of ample fiber intake, but also shared the crucial difference between two types of fiberas it turns out, you should prioritize soluble fiber over insoluble for weight loss. Read on to learn more!

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Dean and Barnett both stress that fiber is an important part of any balanced diet. The benefits of this nutrient are numerous; Dean notes that it offers "improved digestion and reduced risk for certain diseases like diabetes." Additionally, eating an ample amount of fiber is a great way to lower your cholesterol levels and reduce the risk of heart disease.

Unfortunately, Barnett points out that the average American only eats about half as much fiber as the recommended daily intake. "This contributes to the chronic and pervasive prevalence of constipation and diarrhea treated daily in the U.S," she notes. These problems, along with other gut-related issues, may hold you back from your weight loss goals. Improving your digestion is one major key to promoting healthy weight loss because it allows your body to make better use of all those nutrients you consume.

Overall, Barnett says eating enough fiber is a vital component of your overall healthand you may not be getting enough of it. "Whether through fresh whole foods or a dietary supplement, fiber should become a prioritized part of your daily diet. Most people are likely not getting enough fiber to optimize their health even with a focused nutritional approach," she says.

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So, how much fiber is enough? Barnett says that your sweet spot is probably around a minimum of *25-35 grams* of dietary fiber every day. But here's the catch: around half of that should be coming specifically from *soluble fiber.* This type of fiber, which is found in foods like oats, peas, and legumes, dissolves in water and can help lower your blood sugar and cholesterol. "Without a particular focus on soluble fiber, it's unlikely that you're reaching your full potential," Barnett explains. "Veggies and fruits alone won't do the trick, though they are loaded with insoluble fiber."

That means that, especially if you're trying to lose weight, the type of fiber you eat is just as important as the amount you're eating. If you want to shed pounds at a steady rate, Barnett offers some advice. "Research shows that an increase of 14 grams per say of soluble fiber from diet or supplementation is associated with a 10% decrease in daily caloric consumption as well as weight loss," she says. Time to start upping your oatmeal intake, then!

Of course, while anywhere from 25-25 grams is a good rule of thumb, the exact amount of fiber you should eat every day depends on your personal needs and your body. "To determine how much fiber someone should be eating each day, they should look at their age, gender, and the amount of weight they need to lose," Dean says. "At the end of the day, it is up to you to find out what your daily recommended fiber intake should be," he concludes.

Excerpt from:
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Jun 19

5 Quick Tips To Help You Lose Weight Without Exercising, Trainer Says Eat This Not That – Eat This, Not That

Most people typically have a few pounds they'd love to lose. The problem is that many individuals don't have the desire or time to work out. We get itlife is busy, and between working, making time for family and loved ones, and getting chores done, your time is truly precious. So, we're here with some tips on how you can easily lose weight without "exercising." Ditch the typical exercise route, and opt for some (or all!) of these alternatives.

Eat This, Not That! reached out to Tim Liu, C.S.C.S., an online fitness and nutrition coach. Liu explains the importance of getting in daily physical activity. "You want to be as active as possible in order to maximize your NEAT and calorie burn. It makes a big difference even if you're already getting in your workout for the day," he tells us. That being said, he shares some great suggestions that you can be conscious of to get started on a non-exercise weight loss plan.

Read on to learn more about these quick tips to help you lose weight without exercising. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

First off, Liu recommends walking more. Getting in some steps is a great way to burn up unwanted calories. According to Mayo Clinic, just 30 minutes of a brisk walk weaved into your routine each day can torch around 150 extra calories. Keep in mind that the faster you move and the more steps you take, the greater the number of calories you will burn off.6254a4d1642c605c54bf1cab17d50f1e

Make a conscious effort to park further than necessary wherever you go, and get in the habit of taking the stairs instead of the elevator. Walk down every aisle in the supermarket even when you don't need something in every category. You will be surprised how fast the steps add up!

Related: 3 Quick Ways To Burn Calories Without "Exercising," Trainer Says

Try to increase your movement every single day. It's been proven that keeping weight down requires being physically active. Not to mention, getting in healthy activity decreases your risk for so many chronic conditions, including diabetes, stroke, heart attack, some types of cancer, and cardiovascular disease. It also will lower high blood pressure, arthritis pain, anxiety, depression, the risk of osteoporosis, and so much more.

Be creative while spending time doing household chores and lawn work. Consider cutting your own grass or taking your dog around the block or to the park more often. Make several trips putting clean laundry away rather than packing it all in a basket. Plan a bike ride with a friend or neighbor to catch up. The possibilities are truly endless.

If your goal is to lose weight without exercising, Liu tells us that tracking your food consumption is extremely helpful. There are lots of affordable, easy-to-use smartphone apps that can come in handy. In fact, a study performed at Duke University shows that overweight individuals who kept track of their daily food intake by means of a smartphone app reduced their weight significantly. There are so many helpful options available, and they have truly altered the process of weight control for so many people. They are affordable, and in some cases, free! What's better than that?

Related: The #1 Bodyweight Workout To Shrink Your Waistline After 40

Liu cannot stress enough the importance of drinking plenty of water. First off, your body requires waterand it has no cholesterol or fat. So drink up! It's something natural that you can sip that will add zero calories. Meaningless calories will definitely hamper your end game of losing a few pounds. Drinking water can give you a sense of feeling full, potentially preventing you from eating extra.

There are other non-traditional types of exercise that can help you lose weight while having fun. Liu recommends hiking, jumping rope, and even considering participating in local charitable events where you can be active and help your community. Look into joining a local kickball league, or learn how to play pickleball. Plogging is something that can benefit your neighborhood and town, think about starting your own group!

Not only are all of these choices a great way to spend time and stay in shape, but they are very social options as well.

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Alexa Mellardo

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5 Quick Tips To Help You Lose Weight Without Exercising, Trainer Says Eat This Not That - Eat This, Not That



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