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So you want to feel healthier and you want it before NYE. Done. Heres the good news!

80% Nutrition + 10% Workout + 10% Genetics = 100% You

The fitness of your body largely depends on what you eat which is why a few tweaks in your diet and lifestyle can show positive results. Nutrients present in some superfoods added to these low-calorie smoothies can fill you up real nice, allowing you to cut the junk out of your diet. Now, thats a powerful strategy!

These plant-based protein smoothiescan help in revving up your metabolism, healing the digestive system, toning your muscles and turning off the genes that contribute to fat storage.

All you have to do is blend the ingredients and drink up.

cup of unsweetened almond milk

cup of tea (brewed and chilled)

scoop of plant-based vanilla protein powder

frozen banana

teaspoon ground cinnamon

tablespoon unsalted natural almond butter

Add water to blend (optional)

cup of apple juice without sugar

cup of water

scoop of plant-based protein powder

pear, chopped

cup of baby spinach

frozen banana

ripe avocado

banana

2 blocks of dark chocolate

1 cup of unsweetened almond milk

cup of chopped walnuts

cup of chocolate plant-based protein powder

6 ice cubes

Add water to blend (optional)

cup of unsweetened almond milk

1 scoop of vanilla plant-based protein powder

cup of frozen blueberries

tablespoon of natural unsalted almond butter

Add water to blend (optional)

cup of unsweetened almond milk

1 scoop of vanilla or chocolate plant-based protein powder

1 tablespoon of unsweetened cocoa powder

frozen banana

tablespoon of natural unsalted peanut butter

Add water to blend (optional)

iStock

These plant-based protein smoothies are also popular as "zero belly smoothies". They are a part of Zero Belly Diet, a book and a diet plan created by David Zinczenko. This diet plan claims to target stubborn belly fat and promotes highly-nutritious power foods that can alleviate fat storage, boost your metabolism and tone up the muscles.

When combined with a few lifestyle changes, zero belly smoothies can show better results.

Take a brisk walk before breakfast as morning light regulates your bodys circadian clock and improves cardiovascular health.

Load your breakfast with fibre.

Choose red fruits over the green. The higher levels of flavonoidscompounds that give the fruit its red colourcalm the action of fat-storage genes.

Fill up on avocados as its highly nutritious and keeps you full for longer.

Add plant protein to your smoothies and eat eggs, whole foods and healthy fats.

Start your day by drinking citrus-infused (lemons, oranges or grapefruits) water to flush out the toxins.

While rapid weight loss is not the best strategy (as its not a sustainable practice), sometimes you have exciting deadlines to fuel your fitness goals like a cousins wedding or New Years Eve party.

So try these delicious blends once, feel the change and end your year on a positive note!

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Photo: iStock (Main Image)

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Struggling To Lose Weight? Try These Low-Calorie Smoothies For 2 Weeks & End The Year On A High - MensXP.com

I check and track down my progress every week to see how well I am doing.

My husband is also a great source of motivation. To keep my enthusiasm high, he would skip dinner with me sometimes!

I also put on some of my clothes which I couldn't even fit into earlier. This encourages me to keep working on myself and move forward every week.

How do you ensure you dont lose focus? To be very honest, I lost focus a lot many times. I always felt low on confidence and when I couldnt really see a difference in the number initially, it pained me. Plus, PCOS battle made it more difficult.

However, each time I failed, I learnt a lesson. Over the course of 1.5 years, I learnt to chase progress, and not just the number on the scale.

Whats the most difficult part of being overweight? Quite a lot. Simple tasks become difficult, you encounter so many challenges on a daily basis. Plus, being body shamed impacts your self-esteem and confidence levels. I was seldom mocked at, and referred to as the fattest woman in the room. Hormonal imbalances, mood swings and the pressure you face from society, it makes things so difficult.

Read this article:
Weight loss: I followed 16 hours of daily fasting and walked every day - Times of India

Credit: Getty

During the first few weeks of lockdown, it felt like all we had was time. Time to spend finally reading that untouched stack of books, time to try new recipes and, most importantly, time to get back into a healthy routine consisting of more exercise, less alcohol and a fridge thatd make mum proud.

But as the weeks went on, the at-home workout videos that wed been avidly bookmarking on Instagram started to look less appealing and the motivation to optimise every hour waned. Cooking Ottolenghi recipes morphed into baking banana bread and a delivery of pet nat wine became more common than that of the local health food store.

Though many of us are silently struggling to continue to self-motivate with yoga mats on our living room floor gyms are still closed in London, where Im writing this from, and were now battling the pitch black and subzero temperatures for any outdoor activity before 8am the feeling that we shouldve all come out of lockdown with pandemic glow-ups still persists.

Thankfully, theres Lena Dunham. The director, writer and actress posted a lengthy message on Instagram yesterday addressing the stress and added thoughts shes had about weight loss and her body since the pandemic began.

Oh hey, just self-isolating with my pod, AKA my pot belly and my sunglasses, she began the post, alongside a photo of herself sitting with a bikini on. You know Ive been thinking a lot about my pot belly in quarantine especially as I notice an unusual amount of articles with titles like How I Lost The Weight and Diet Is Everything. Are there more of them or do I just have more time to notice?

Dunham went on to say that pressures she previously felt able to shrug off surrounding weight and body image are hitting a little differently right now. Somehow, headlines that used to roll off my flesh rolls sting in a new way not because I think thats the body Im meant to have, but because it feels like its adding yet another item to the epic to-do list we are all creating for ourselves in COVID you know the one: Now that I cant be in the world, maybe Ill finally take up karate build my own furniture grow geraniums.

For most people, pandemic life has not proven to be a break from the world or themselves. And so the list grows, the items remain unchecked, and the suggestion of a revamped clean eating plan in my newsfeed somehow feels like a personal assault, she continued. Growing up chubby, fat, thicc, whatever you wanna call it, I always felt my body was a sign that read Im lazy and I have done less.

Over the years, as my body guided me through my career and illness and disability, I started to appreciate what it was capable of, Dunham wrote, referencing her endometriosis diagnosis and subsequent hysterectomy. But somehow, this pandemic time has brought back some of those old feelings of self-loathing and I think it all comes back to that damned to-do list, the one that started when we went into lockdown.

Should I be revamping my fridge with veggies and showing off before/after pics, emerging from quarantine with a revenge body? And why, after all these years spent fostering self love, do I still feel like weight loss is an item for my to-do [list]? When I could be adding learn Spanish? or fall in love with a firefighter?.

Dunham finished her post by asking her following of 2.1 million to reflect on their own relationship with their bodies during lockdown: Im so curious what has this period brought up for you as youve sat with the body you were given, no matter where self isolation has taken it? Please share with me in the comments Ill be reading faithfully from right here in this bikini top.

The rest is here:
Lena Dunham's Refreshing Post About The Pressure To Lose Weight In The Pandemic Is A Must-Read - Grazia

December 13, 2020 00:19 hs

It is increasingly common to hear about the detox water, a preparation based on the vital liquid but enriched with vegetables that have a diuretic effect and help to rid the body of substances that harm it.

This time we bring you a recipe for one detox water which among other ingredients contains parsley, ginger and lemon, and is also very easy to make. Remember that this recipe is for a single day, so you will have to calculate more if you will make several doses or prepare it every day.

Ingredients (For a single day)

1.5 liters of water 2 lemons or limes cucumber A piece of fresh ginger 1 sprig of spearmint or parsley (or both)

Preparation and how to consume it:

Wash the vegetables very well, including the lemon, because we will use all the vegetables with their peel. Cut the cucumber thinly slices, and one of the lemons or limes chop into quarters and the other into thin slices. Now we will infuse the ingredients by heating the water until it begins to smoke and is about to boil. Now we will add the rest of the ingredients: ginger, mint and slices of cucumber and one of the lemons. The other lemon is squeezed over the water and we also add the cochas with the rest of the pulp. Now we let it cool overnight in the fridge and it will be ready to consume throughout the day. You can consume it every day without problem.

The rest is here:
The best way to lose weight and rid the body of toxins naturally | Entertainment | December 13, 2020 - Explica

My breakfast: Before having breakfast, I had a cup of turmeric water, which is usually raw turmeric boiled in water. It also helped me beat acne issues and give me clear skin.

After this, I used to have my main meal, which was yoghurt/milk with granola with a fruit apple or banana. I used to switch it up with toasted multigrain bread with some sauteed vegetables.

P.S.- I baked my own granola at home so I knew it was all healthy.

My lunch: I used to take my lunch at around 1 in the afternoon. I feel it's really important to time your meals well. I usually ate one of two multigrain chapatis with homemade subzi.

I preferred having seasonal veggies and avoided potatoes and rice. With my meals, I always had some curd of lassi and one serving of salad/kachumber.

Sometime after my lunch, I would drink a cup of green tea, which helped with digestion. And, one thing I always do after having my food is to sit in 'vajrasana', which smoothes digestion and improves body posture.

My dinner: Now this was the only meal I really skipped. By skipped, I mean I usually had some dry fruits with black coffee or chana salad during evening snack time. And, if I was ever hungry, I just ate something like a bowl of dalia before 6 pm and this was very rare.

Pre-workout meal: I begin my workouts in the morning empty stomach, but sometimes, I just have one cup of black coffee.

Post-workout meal: One glass of warm water with a little bit of lemon juice, followed by breakfast.

I indulge in (What you eat on your cheat days): Well, I am a big foodie and love eating everything-from aloo puri, pizza, burgers. Maggi was my comfort food. But now, I avoid having them altogether. Sometimes, I can't believe that I have gone without having these for so long. I only make exceptions on festivals, but then I compensate by working out twice as hard.

My workout: My workout included 30 minutes of cardio, which I later switched it up with morning walk, which was a nice warmup move. Later, I used to follow it up with 30 minutes of abs and legs moves.

On days I felt tired, I used to do yoga or pilates.

Also, I love dancing, so I try to dance every day for 20-30 minutes every evening.

Low-calorie recipes I swear by: Oats and vermicelli pulao or jhalmuri.

Continued here:
Lockdown weight loss: " I had a cup of turmeric water before breakfast" - Times of India

Ross Mathews has earned a reputation for being brutally honest (and funny!) in his role as a television host, and so it comes as no surprise that he's getting real about losing weight during the pandemic. The frequent E! Network correspondent is celebrating a milestone on a new health journey that he's kicked off in 2020: Ross has lost 50 pounds after first deciding to take charge of his health.

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On Instagram, the 41-year-old personality explained he's now about 50 pounds slimmer from his heaviest weight ever, while 5 months into a brand new routine one that was actually inspired by a personal tragedy. "Breaking the pattern. 50lbs down today from my height in early June when I decided to reclaim my health after my mom died," Ross told fans in November.

Ross has been sharing snippets on Instagram of his year in quarantine, mostly inside cozy homes while socially distancing during the COVID-19 pandemic, while occasionally filming new projects (like 25 Words or Less!). But friends and fans first noticed his trim figure in playful snapshots: "You look happy and gorgeous," Carnie Wilson, of the musical group Wilson Phillips, shared on Ross' Insta shot of a vibrant new outfit.

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This isn't the first time that Ross has directly opened up about his weight, as he appeared on Celebrity Fit Club in 2007 after entertaining audiences as the "intern" on The Tonight Show with Jay Leno in the early 2000s.

"I will always be a work in progress," he continued on Instagram. "I may mess up again. I dunno. All I know is that I'm very grateful. And very happy. On we go"

In a revealing interview with NBC's Today, Ross explained how he managed to optimize his diet and introduce more exercise into his routine and how his drive for change stemmed from his mother's passing earlier this year. Below, how Ross has tackled weight loss and exercise amid a year of many challenges, in his own words.

On Instagram, Ross has shared more of his devastation following the death of his 69-year-old mother, Gaye, to breast cancer in May. "I can't imagine a world without her. Will colors be less vibrant? Flavors dulled?" he quipped in an emotional public tribute. "She was my audience of one, my head cheerleader, my VIP. And now she's gone, taken before any of us were ready."

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But Ross also said that it was his goal to tackle life with gusto, just as his mother had. "I hope no, I know that her spirit lives within me and I will spend the rest of my life trying to be as good as she was, as kind as she was, and authentic as she was. I am who I am because of how she loved me. We should all be so lucky."

Speaking with NBC's Today, Ross admitted that his mother's death prompted him to reevaluate his own health after the pain it caused. "My mom and I were so close, just beyond close, and all my life, I've lost weight and gained weight, done unhealthy things to my body," he said. "And I decided, you know, this is the one thing I can control and what I can gain in this time when we're losing so much Because I think if you lose a parent, and you don't pay attention, you're missing out on a gift. And so I paid attention to what it means to have your health."

I feel like everyone during this COVID thing has been focused on what we've been losing, Ross told Today. You know, I've lost time from my family. I've lost time from my job. I've lost this and everyone feels like they've lost a year. And I just thought: How can I gain something during this time?

Ross adds that he couldn't justify weight gain during the pandemic in his own life after losing his mother in May. I refuse to do that. I want to come out of this in a better position than when I entered it. The reason? Because I can," he said. "I have a choice. I have the power to choose that. Not to be totally a cheese-fest, but I think any other choice that I made would be disrespectful to what my mother's death taught me.

Believe it or not, Ross has had to face the loss of a parent to cancer before this year, back in 2004, when his father died due to the disease. It's reportedly why Ross quit smoking cigarettes after college, and the loss first challenged him to think more about his own health and the reason why he signed up for Celebrity Fit Club in the first place.

"I was 230 pounds at the end of college. I got it down 16 pounds by making decisions like eating a bag of baked Lays as opposed to a bag of Cheetos. But I didn't attack the real issue," Ross told People magazine back in 2007, revealing why he began openly discussing his health. "My father had passed away. It made me take inventory of my life, to say, it's now or never."

Believe it or not, Ross doesn't credit any particular diet to his weight loss this year he's made holistic health choices across the board after taking time to learn about proper nutrition. It's a shift in his diet that he plans to maintain forever, rather than a short-term diet. "I didn't do a real diet," he told Today. "I just started learning about food, talking to people, dabbling in this and that and then I started making my 'Rosscipes'. I've done it just eating as healthy and health-fully as I can, while not feeling like I'm giving up anything.

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Because he doesn't follow any one particular diet, Ross is practicing moderation (a key component of intuitive eating!) and adapting some of his favorite recipes to be a bit lighter. "As I am learning how to eat healthy, I don't want to give up what I love," he said in a recipe video, shared on Instagram in September, as what he likes to call a 'Rosscipe.' "I met with a nutritionist when I decided it was time to get healthy It's the middle of a pandemic, and I'm grieving, as I've lost my mom. I said, 'I'm not going to cut out alcohol, honey. Not going to happen.'"

He's gone on to share recipes for things like lighter chicken tacos, better-for-you lasagna, and bountiful taco salads on his profile, sharing some of the tips and tricks he's incorporating into his life (all without cutting out entire food groups!).

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In 2007, after his appearance on Celebrity Fit Club, Ross made his opinions about fitness and gym routines quite clear: "Exercise sucks. It will never not [suck]," he told People magazine at the time. "The reason it feels good when you're done, is that you're done."

His feelings about the gym haven't really changed since then, but one thing is for certain Ross is staying active as possible these days to change his health. And it's an activity that's free(!) and doesn't require you to head to the gym. "I just moved to New York City, so I'm walking tons, which helps," he told Today. "There's nothing scarier than the gym. I'd rather watch those awful Halloween movies over and over again. Yeah, the gym is not for me."

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"Snacking at night is my downfall," Ross told Today. I'll be pretty good during the day, and then it's like, a bag of Doritos at night, because I'm sorry, but when you're watching 90 Day Fianc, you gotta eat something!"

He changed his snacking habits by adjusting meal times and reaching for items that were less of a drag on his diet. "It was about cutting out snacking or, if I did, I would snack on like, a pickle or something. I was looking for the crunch," he explained. "It was about replacing some things and really just knowing that if nothing changed, nothing changed. That if I didn't make some changes, I would be stuck in the same unhealthy place that I was."

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For Ross, working on his health was much more than achieving a slim waistline which is why he began therapy in 2020. I promise you I will mess up along the way, but the thing that is different this time is that I talked to a therapist throughout this process, he told Today. I really wanted to understand why I could lose it but not maintain it, because losing is not the problem, gaining it is not the problem maintaining is the problem."

Ross believes that the therapist has helped him make a more sustainable commitment to his health now than ever before. "I think you have to get down to the root of that and all weight-related issues are not really about the food, I don't think. I think it's about why you're overeating? What are you pushing down by shoving food in?

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Ross Mathews' Weight Loss and Fitness Journey In His Own Words - GoodHousekeeping.com

For a long time, gymnastics was a game of numbers for Kathryn Chia.

On the competition floor, scores were an indication of her ability. Off it, the figures on the weighing scale determined the former rhythmic gymnast's self-worth.

At 14, Kathryn's daily diet comprised six grapes for breakfast, 20 baby spinach leaves and three mushrooms for lunch, and half a cup of milk for dinner. Meals with family and friends became a dreaded affair for her because she was afraid that they would ask her to eat more than she wanted to.

Her insecurities about her body were further compounded by coaches who constantly remarked on her body. One was a former coach in the national rhythmic gymnastics set-upwho continually stressed the need to be slim. Kathryn, who was under that coach for several weeks, trained at the national training centre from April to October last year.

Kathryn, now 16, said: "I was feeling particularly self-conscious and we were being pressured to lose weight.

"Not only did it hurt me mentally because I was always comparing myself to others and thinking about what I would eat and coming to training feeling a bit self-conscious, it really took away my passion for the sport."

Wanting to start conversations about this topic in the gymnastics community, Kathryn, who moved to England to study in September, published a post about how she and 15 other local gymnasts struggled with body image issues on her website, ApotheKathryn.

Another Singapore gymnast, who declined to be named, resorted to eating a fruit a day out of fear that she would be punished by her coach in school for not losing weight.

Such punishments included being forced to issue an apology and exercising till the point that she felt faint.

Singapore Gymnastics general manager Karen Norden yesterday emphasised the association does not tolerate body-shaming and said it has been working with the Singapore Sport Institute and the National Youth Sports Institute to come up with programmes to educate parents, athletes and coaches.

She added: "There is still some hesitation for these types of things to be discussed and even brought to our attention."

The governing body has five safeguarding officers, with two assigned to monitor athletes at the national training centre daily. It also plans to hire an athletes' health performance manager to oversee its gymnasts and will conduct surveys with athletes to better understand their concerns.

In recent months, gymnasts worldwide have broken their silence on the abuse they endured during their careers. The release of Netflix documentary Athlete A and the #GymnastAlliance movement this year have played a huge role in emboldening athletes globally to come forward. The film details how former USA Gymnastics doctor Larry Nassar abused the girls and young women in his care and how the association hid his misdeeds.

In Singapore, former national women's artistic gymnastics head coach Gerrit Beltman admitted to a Dutch newspaper in July to having previously "mistreated and humiliated young gymnasts to win medals" prior to his appointment at Singapore Gymnastics in August last year.

The Dutchman resigned from his post that same month to return to the Netherlands to be with his family but told The Straits Times that he wants to be accountable and not be the person and coach he once was and that he hoped to contribute to the process of change.

Following the spate of abuse scandals, the International Gymnastics Federation (FIG) held a conference last month aimed at changing the practices in the sport and improving athlete safety.

The reports inspired those outside gymnastics too, with former national figure skater Yu Shuran, a 2017 SEA Games gold medallist, coming forward to reveal the horrific practices that were part of her practice regimen while she was training in China.

Athletes in sports that focus heavily on how one looks are at a higher risk of developing body image issues, said sports psychologist Edgar Tham from SportPsych Consulting.

He added: "Unfortunately, that's what the culture of the sport propagates - if you fit in, you'll be able to stay. If you don't, you either find a way to fit or drop out."

National synchronised swimmer Debbie Soh, who spoke to ST earlier this year about her struggles with body image, understands what it is like to deal with the pressures that Kathryn faced.

"When we join the sport, we don't expect that this is what comes with it," said Soh, 22, and a five-gold SEA Games champion.

"Puberty changes your body a lot and a lot of girls don't know how to deal with it. Sometimes coaches don't realise that young girls are very insecure about their bodies, especially when it's changing."

Coaches ST spoke to emphasised the need to approach weight-related issues carefully.

Victoria Karpenko, founder and head coach of Karpenko Gymnastics Academy here, described the situation as hugely disappointing.

The two-time Russian rhythmic gymnastics national champion, 33, said: "I have seen it myself when competing and coaching over 30 years in the sport and not enough progress seems to have been made. Some girls are naturally leaner than others and it is heartbreaking to see those who are not so being targeted by coaches."

Cherrie Kwek, Releve Rhythmic Gymnastics Academy head coach and founder, does not pressure any of the gymnasts she coaches to lose weight, but has seen several young gymnasts resort to drastic measures to do so.

Although the reason behind it may not always be linked to the sport, the 29-year-old and former national gymnast believes it is crucial for coaches to intervene quickly in such situations.

Former national artistic gymnast Lim Heem Wei, who is now a coach at Singapore Gymnastics, noted the importance of being tactful when approaching weight-related issues as different athletes may perceive the same remark differently.

In some cases, Lim, the country's first gymnast to compete at the Olympics, said she would talk to the parent instead of raising the matter directly with the athlete. A dietitian or nutritionist and psychologist may also be involved in the process to make sure the athlete's well-being is taken care of.

With weight and body image issues just two of the deep-seated problems that plague the sport worldwide, the 31-year-old believes a paradigm shift is required.

"It needs to be a culture across the entire national sports association to make sure there is awareness and education. It's not a one-off thing - it has to be constant, it has to be very structured so that it becomes the norm," she said.

Tham, who has accompanied the Singapore contingent to major sports events like the Olympics and Asian Games, said that if not dealt with properly, negative body image could lead to athletes developing eating disorders.

"Sometimes it's so subtle that they don't even know," he added.

There could also be adverse effects on the athlete's mental health as they may experience social physique anxiety, which makes them extremely self-conscious around others.

Tham said: "There could be athletes who are suffering in silence without knowing that others are going through the same thing. There's the need to raise awareness to watch out for signs, symptoms or certain mindsets that helps them to put a red flag to things if they see something."

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'Pressured to lose weight', Sport News & Top Stories - The Straits Times

People often say that the best way to lose weight is by eating healthy and in a moderate amount. But a new and interesting study says that working out six days a week, or around 300 minutes a week can help you lose weight. The study emphasized that you should be burning roughly 3,000 calories a week to get the desired result. Well, that goes beyond the recommended 30 minutes workout for 5 days a week physical activity guideline. Also Read - New Research Reveals COVID-19 Antibodies May Fade Rapidly, Read On!

The fascinating research was published in the journal Medicine & Science in Sports & Exercise analysed a group of 44 overweight men and women, between the age of 18-year-old to 49-year-old who was picked by the researchers. The participants were divided into groups where they were asked to work out six days a week, two days a week, and those who didnt exercise at all. The participants can choose to either run, walk, or lift weights. The study found out that those who worked out six days a week burned a maximum amount of calories and body fat. At the end of the study, those in the first group simply burned more calories and lost more body fat. Also Read - Fardeen Khan's Weight Loss Journey: How he Lost 18 Kgs in 6 Months at 46

The study which was led by Kyle Flack, an assistant professor at the University of Kentucky said that people need to burn around 3,000 calories per week through exercise if they want to see significant weight loss, which creates a tricky slope when it comes to the relationship between exercise and eating. Also Read - 7 Best Foods To Eat In Winter Season To Stay Healthy And Fit

The research also shed light that participants who burned 3,000 calories a week showed changes in their bodies levels of leptin, an appetite hormone that reduces appetite.

When you start working out, you tend to eat more in order to refuel thats because your appetite increases. Exercise isnt useless for weight loss, but we do tend to eat more when we exercise, which offsets some of the calories that we have burned, Flack said in a press release. Both groups compensated about 1,000 calories per week more because they were exercising, which was mostly due to eating more. Their metabolic rate only decreased slightly.

So, if you planning to shed those extra kilos, as per the study you must workout for 300 minutes per week to reach your goal weight.

Read this article:
Best Weight Loss Exercise: This Could Be The Easiest And The Most Effective Workout Routine to Lose Those Ext - India.com

How do you stay motivated?

My body experienced very evident results which helped me to get going. I focused one day at a time and not the big goal, though weight loss wouldn't be possible at all my vision of playing professional cricket again which had apparently stopped because of getting obese. Along with this, turning to meditation and spirituality helped me a lot.

How do you ensure you dont lose focus?

Once I started to give my body the breaks it needed and better understand my needs, I felt way better. My regime worked to deliver consistent results as well. There were days I felt tired and drained to exercise, so I would compensate by consuming fewer calories. It all became a good change. I fell in love with the process and never really lost focus or out of faith!

Whats the most difficult part of being overweight?

The tasks which I can easily do, I couldn't do that.

My wardrobe changed exceptionally- all I had were big, oversized clothes.

More than that, my weight made it difficult to continue playing cricket and I was forced to take a break. It was so disappointing.

The extra problems that come with it, I suffered depression due to my weight gain, I felt so lost, confused and sad. People's perception about you changes, friendships fall apart and you get sleepless nights. I had no schedule or discipline before.

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Weight loss story: " I started having Jowar and Bajra rotis and lost 30 kilos" - Times of India

We are on a constant search for ways to lose weight on both sides of the equation, meaning we are always looking for ways to decrease calorie intake (and still be able to eat Christmas cookies) and we are always searching for ways to burn more calories.

We really like the idea of burning more calories without working for it. Really, isnt that the magic pill people are looking for?

The thermic effect of food is one of those exercise-free mechanisms to burn more calories. The thermic effect refers to an increase of metabolic rate after eating food. It costs energy to eat and digest food. Our basal metabolic rate is when we are sitting around doing nothing. As soon as we start doing something, tapping a finger, or even digesting a cookie we are burning calories. Well skip the benefits of chewing every bite an extra 20 times as we dont want to become a country of round-headed, muscle-faced, pit bull-looking over-chewers. Instead, well focus on the heat produced by digesting and storing food.

Chilies, not celery

Some foods are easier to process than others. Studies show that 20% to 35% of protein calories consumed is used up during the digestive process. Whereas fats and carbohydrates range from 5% to 15% of energy consumed. The joke that celery burns more calories than you eat because of the work needed to digest it has not been verified. A study did show that adding chilies to a diet increases the thermic effect, which technically means that eating hot peppers helps you lose weight.

The mechanism of the thermic effect of food are not fully understood. It is hypothesized that vegans who eat a low-fat diet have increased the thermic effect of the food they eat. This might be due to depleting fats within liver and muscle cells. This lack of fat is believed to increase mitochondrial energy (remember the powerhouse of the cell?) and an increase in metabolism after eating.

A recent four-month study of 244 overweight to obese people measured these effects. One half of the participants were put on a low-fat vegan diet and the other half just kept eating their normal diet. Obviously, this was a major change for many of the participants. The weight lost wasnt just due to a change of thermic effect many people were now eating a diet much higher in fiber, lower in fat, and lower in energy density.

The study group was put on a diet of 75% carbohydrates, 15% protein, and 10% fat. The group receive classes and cooking demos as well as printed materials on what foods to eat and what meals to make. The researchers didnt provide any meals and trusted the participants to make their own food, not break the rules and accurately report what they ate. This degree of freedom was a real weakness in the study, but at the same time, replicates real life. After all, if this article stimulates anyone to change their diet, rest assured I wont be looking over their shoulder to tsk tsk when they break the rules.

Less booze, same exercise

Both groups were asked to limit alcohol and make no change to their exercise habits. Then, over the next four months a bunch of tests were taken.

The newly vegan group lost an average of about 14 pounds each. The control group lost about 1 pound each. This implies just knowing someone is looking over your shoulder at what you eat isnt a real motivator to change a diet. Cholesterol and LDL levels decreased significantly. So did insulin resistance. This is important for diabetics and those with pre-diabetes.

Forty-four subjects underwent imaging to examine liver fat levels. Pate lovers know that fatty livers taste better, but they definitely arent healthier. The study group has their liver fat levels drop by just over one-third. The decrease in liver fat level is believed to increase the thermic effect of food. It was also directly related to decreased insulin resistance. This study was one of the first to show that direct relationship.

Although hard to prove, the study did show that switching to a vegan diet for only four months had a significant effect on insulin resistance and weight loss.

Just maybe, this New Years resolution should include becoming vegan. It isnt easy. Some start with a day a week, then two, and keep moving up as they learn what meals they like. Others quit cold turkey (literally and figuratively) now that were past Thanksgiving it should be easier.

Dr. Salvatore Iaquinta is a head and neck surgeon at Kaiser Permanente San Rafael and the author of The Year They Tried To Kill Me. He takes you on the Highway to Health every fourth Monday.

Excerpt from:
Looking to lose weight? This might be the answer - Marin Independent Journal

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