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My breakfast:

I used to have a glass of milk/ vegetable oats/ upma/ besan chilla/ vermicelli/ paneer roti/ egg whites omelette on a regular basis.

My lunch: Any green sabzi made at home, with curd and salad, along with one chapati.

My dinner: Super light and easy. I used to choose between clear vegetable soup, vegetable oats, sandwich or paneer chat.

Pre-workout meal: 2 Boiled Egg whites or Fruits

Post-workout meal: My Lunch, since I used to workout before lunchtime.

I indulge in (What you eat on your cheat days):I love eating dosa, chole bhature, noodles and momos and try to have them in little quantities on my cheat days. But, even then, I try my best to stick to homemade food.

My workout: My exercise regime was strictly home-based as I didn't go to any gym. It wasn't fixed but consisted of a combination of treadmill running (3-4 km), full-body workout moves, and some to target thigh and arm fat.

I also follow the K-Pop dance workout, which is my all-time favourite. Super engaging.

Also, I used to work out for 1.5-2 hours, five days a week. Two days rest for my sore muscles to recover.

Low-calorie recipes I swear by: Throughout these six months, my total calorie intake stayed between 1200-1400 calories. So, I used to have a lot of low-calorie meals such as poha, chilla, and some healthy versions of my favourite junk food (steamed wheat momos, paneer tikka wrap, bhel puri with no ketchup and loads of veggies). Of course, all usually homemade.

See more here:
Weight loss story: I started having jeera water, chia seeds water, green tea and black coffee - Times of India

In order to lose weight, you should know your body type first. People tend to start intaking diet food without having proper knowledge about the right ingredients, proportions and combination. As a result, they start losing enthusiasm when they do not get any positive result. Suggested by Pooja Banga, specialist in the field of Diet and Nutrition, here are some vegetable hacks which will definitely boost your weight loss process.Raw veggies as snacksTo beat the frequent hunger pangs, you can replace the junk food with raw vegetables. The fiber in them will keep you full for a long time. Raw carrot sticks, radishes, broccoli florets or cherry tomatoes are popular snacks among health freaks. To increase the taste, you can add a little bit of olive oil, black pepper, Italian seasonings etc. or can add dips like hummus.

High protein meals with more vegetablesBoth the low fiber meals like noodles, pasta etc. and high protein meals should be balanced with some vegetables. The soluble fiber in vegetables like French beans, carrots, beetroots, cabbage, broccoli, bell peppers will improve the digestive system. You can saut the vegetables or can add in salad form.

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Try this healthy way to lose weight - Times of India

WOBURN, MA / ACCESSWIRE / December 2, 2020 / Losing weight and reaching your fitness goals is tough, even in the best circumstances.

Throw in a pandemic and a year marked by chaos, and losing weight can feel nearly impossible. However, according to Nico Dandini, fitness professional and coach at the renowned Mike Boyle Strength and Conditioning gym (MBSC), achieving your fitness goals is still completely possible.

Nico Dandini graduated from the University of Massachusetts Amherst in 2018 with a Bachelor's of Science degree in Kinesiology. He subsequently landed a job as a personal trainer at MBSC. Mike Boyle Strength and Conditioning has been recognized as a Top 10 Gym in the nation in multiple publications, including Men's Health and Women's Health Magazines. The gym is well known for both their functional training and sports performance training programs.

Over the last 2 years, Nico Dandini has trained athletes, teams, and individuals of all levels and equipped his clients with the tools, resources, and knowledge to reach their greatest fitness goals. When the pandemic altered the routines of gym-enthusiasts across the globe, MBSC pivoted, first offering exclusively online training programs, then outdoor only workouts, and eventually restricted indoor workouts. During this time, Nico improved his online coaching services through MBSC, and presently offers 1-1 (in-person and online) training and nutritional programs tailored to his client's goals, equipment access, and fitness level.

For many, the turbulence of 2020 has caused them to lapse into unhealthy eating habits and allow their training to fall to the wayside because getting to the gym was impossible.

However, Nico is clear, "With the right knowledge and mindset, it is entirely possible to achieve our greatest goals, even amid a pandemic."

Nico Dandini shares his top three tips to lose weight during unprecedented times.

1. Figure out why you want to get healthy or lose weight. It's very important to have a clear "why". Perhaps you want to live longer, so you can spend more time with your family. Or maybe you want to improve your quality of life.

Story continues

According to Nico, "Weight loss doesn't necessarily mean getting shredded, oftentimes it just means feeling better and having more physical freedom."

Whatever your "why" is, write it down, and keep it in a spot where you'll see it everyday. That way, you are constantly reminded of your purpose to lose weight.

2. Formulate a nutrition plan. Nico's boss and mentor Mike Boyle once said, "You can't out train a bad diet." Therefore, if you want to lose weight, develop a nutrition plan that puts you in a calorie deficit. A calorie deficit is when you burn more calories than you consume. It's the foundation of weight loss, so it's important your nutrition plan checks that box.

There are two ways to achieve a calorie deficit. The first is by determining how many calories you can eat per day to get into a calorie deficit than counting calories throughout your day. Counting calories is great for individuals who enjoy numbers, percentages, and having clear goals to stay within. Nico recommends the free My Fitness Pal app which makes counting calories simple! If you want to know how many calories you need to eat per day to get into a calorie deficit, download Nico's eBook titled The Beginner's Guide to Fat Loss.

However, this method can be overwhelming or stressful for others who may prefer a more fluid approach to nutrition. For these folks, Nico shares the second strategy you can use to achieve a calorie deficit. Base each meal around a protein source, a serving of fruits/veggies, and at least 8oz of water. Regardless of the method you choose, remember to be realistic, and take baby steps.

"Sustainable methods lead to sustainable results," says Nico.

3. Create a consistent training routine. Get moving to burn calories. When you develop your training routine, Nico advises to start small.

"The biggest mistake I see people make is biting off more than they can chew and then burning out," he explains.

The best way to see results is through consistency, so it's important to use sustainable methods that allow you to be consistent.

"You don't have to workout 7 days a week to the point of exhaustion. Rather 2-3 quality workouts per week and 10-20min walks everyday will help you lose weight sustainably," Nico says.

Another way to stay consistent is to find an accountability partner or hire a coach who will push you towards your goals even on days you don't feel like it.

BONUS TIP: Be patient

You can't expect change within the first 2 weeks of making a change. Instead, stay on the path and be consistent, over time, you'll start to see change. Remember, health is a lifelong journey!

To learn more about Nico Dandini or inquiry about his training services at MBSC, visit https://nicodandini.com/onlinecoaching/.

Contact Name: Nico DandiniBusiness Name: Mike Boyle Strength and ConditioningAddress: 29 Draper St, Woburn, MA 01801Website Link: http://www.nicodandini.com/Send Email

SOURCE: Mike Boyle Strength and Conditioning

https://www.accesswire.com/618776/How-To-Lose-Weight-In-Unprecedented-Times-With-Nico-Dandini-Fitness-Professional-And-Coach-At-Mike-Boyle-Strength-and-Conditioning

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How To Lose Weight In Unprecedented Times With Nico Dandini, Fitness Professional And Coach At Mike Boyle Strength and Conditioning - Yahoo Finance

The best way to start is with a good breakfast which provides lots of nutrients and keeps you feeling fuller for longer.

It seems there is one simple dish that tops the list of nutritious breakfast foods.

Several studies show eating eggs for breakfast could be the key to slimming down to a healthy weight.

By comparing the effects of eating eggs in the morning, versus other breakfast foods of the same calorie content, it was found that eggs can increase the feeling of fullness.

READ MORE:How to live longer: Habits to boost longevity

A large egg has only 78 calories but is packed with 7 grams of protein.

A small egg can contain up to 4.9 grams of protein.

Another expert study discovered that eating a high protein diet helped to reduce "obsessive thoughts" about food by up to 60 percent.

It may also curb the desire for late-night snacking.

Not only are eggs a great source of protein, but they are also filled with many vitamins and minerals which are commonly lacking in the diet.

What's more, they are inexpensive and can be whipped up into a satisfying meal in just minutes, perfect for those with an on-the-go lifestyle.

Some popular, easy-to-make breakfast dishes include omelettes, boiled eggs, poached eggs and scrambled eggs.

However, experts warn that adding bread to a morning dish could drastically decrease its benefits.

According to Livestrong, egg sandwiches have up to four times as much low-quality carbs as protein.

This is because they are only made with one egg and therefore low in protein, which could lead to you snacking later in the day.Of course, with the increasing popularity of vegan diets, not everyone is able to eat eggs.

The good news is there are now plenty of healthy alternatives to eggs available in supermarkets.

Tofu can also be used to make a scrambled-egg stye dish which is equally as filling and packed with protein.

Other protein-packed foods which can be incorporated into your diet include nuts, lentils, legumes such as kidney beans and even broccoli.

Continued here:
Weight loss: Eating eggs for breakfast is a simple way to slim down and boost metabolism - Express

When most people stand in front of a mirror, theres indeed some aspect of their bodies they dont like. However, what you dont see in the mirror is how healthy you are. Being healthy isnt all about losing weight, but also changing some parts of your lifestyle. Living an unhealthy lifestyle may not only make you overweight, but may put you at risk of other diseases as you grow older. Being healthy isnt easy, but the results will last you a lifetime. Youll have good health, skin, hair, and nails.

Changing your lifestyle doesnt mean counting calories, exercising every minute, or avoiding all your favorite foods. It means making little adjustments and building healthy habits while still enjoying the things you love, but with moderation. Here are a few tips to inspire you to start living healthy today, which will make you healthier, but still make your life enjoyable.

Thin may not necessarily be healthier, but losing weight should be your starting point to improving your health, and something that most guys can benefit from. Being overweight can increase the risk of many health problems like gynecomastia, diabetes, certain cancers, liver disease, heart disease, and even sleeping problems.

There are hundreds of diets and exercises to choose from that help with losing weight. Starting by ditching the processed foods and fatty foods is a good start, and if you havent been exercising, start small. Swimming, water aerobics, or deep-water aerobics is recommended and is joint-friendly for an overweight guy. Then, slowly graduate to a walking program and increase the time walked, without worrying about how much distance youve covered until you can walk for half an hour or more. Afterward, slowly incorporate resistance training into your routine, and youll notice the pounds starting to shed off. Exercise will help you build muscle and increase your metabolism, while also losing weight without starving yourself.

Start small, too, as youre changing your eating habits. You can start by eating smaller portions while ditching the pizzas and fries. Also, ensure that you add some fruits and vegetables to your diet, which will also help you eat less and is healthier. If you like to watch TV and snack on chips or popcorns, change that to snacking on fruits like strawberries, apples, or watermelon. They are healthier, and they will make you feel fuller fast.

You may feel great, but as you grow older, the risk of age-related disease increases with hormonal imbalance. Prostate cancer and gynecomastia are particularly common in men over 50. Get an appointment with your doctor and get tested. Long ago, people would only go to see a doctor when they get sick. Today, preventative health is becoming common, and is an excellent way to educate and empower people about their overall health. Getting checkups will decrease the risk of getting some diseases, while getting advice from your doctor about maintaining a healthy diet, physical activity, and weight.

Regular medical checkups will help you find any irregular issues in your body before they become a problem. Early detection will help you get the best treatment quickly and avoid any complications. Dont forget to check your teeth also as some gum disease has been linked to causing stroke, heart attack, and other serious cardiovascular diseases.

Alcohol is among the greatest pleasures in life, and were not suggesting you should give it up completely. However, you should regulate the amount youre taking and reduce it a bit. In time, you can stop drinking entirely and leave it to that glass of champagne on special occasions. Drinking in moderation is great for your health because alcoholic drinks have many calories, and we all know those beers and wings wont do any good for your gut.

On the other hand, cigarettes contain toxic chemicals that penetrate your bloodstream and create many issues in your system, not just lung cancer. Quitting smoking isnt an easy journey, but you can start reducing your intake and using nicotine patches to suppress your need for tobacco. It will be a tough thing to do, but your health is worth it.

Getting enough sleep every day is essential for your overall health; around six to eight hours of sleep per day is enough. When youre asleep, thats when your body repairs, recovers, and balances your hormones. Getting enough sleep every night will help curb your appetite, and prevent you from overindulging or overeating the wrong foods.

Depriving yourself of enough sleep will also increase your risk of chronic diseases, including high blood pressure, diabetes, and even obesity. Create a good quiet environment for sleeping without disturbance. Remove TVs, gaming, and any entertainment gadgets from the bedroom, and this will ensure youre getting the hours you need for enough sleep.

Water is essential for your skin and health, and its useful in flushing out nasty toxins from your system. It would be best to drink at least 2 liters of water per day from morning to evening. Youll probably visit the bathroom a couple of times when you start drinking more water, but with time, when your body gets used to it, the visits to the restrooms will reduce.

If you want to improve your health and lose some weight, then incorporate these tips one at a time until youve included all of them into your daily routine. Taking your time to follow these tips will help you reduce weight, have a healthy body, look good, and feel good, too. It also boosts your confidence and self-esteem. If you still got some weight left around the chest area, check out https://www.confidencebodywear.com/how-to-hide-man-boobs/ for some unique bodywear that will help hide the enlarged breasts.

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Health tips for men: Lifestyle changes that will help you lose weight and improve your overall health - fingerlakes1.com

Findings from the retrospective study, based on analysis of patient records from a hospital-based obesity service, were reported in the journal Clinical Endocrinology.

For this study, the researchers randomly picked 242 patients being treated for obesity at the Warwickshire Institute for the Study of Diabetes, Endocrinology and Metabolism at UHCW from 2005 to 2016. The put the patients in two groups younger than 60 and 60-78 years old and compared the weight loss they achieved during their time being treated.

The hospital-based WISDEM program used only lifestyle-based changes tailored to each individual patient, focusing on dietary changes, psychological support and encouragement of physical activity. Most of the patients referred to the obesity service were morbidly obese with BMIs typically over 40Kgm-2.

All patients had their body weight measured both before and after lifestyle interventions, and the percentage of weight loss was calculated across both groups.

When compared, the two groups were equivalent statistically, with those aged 60 years and over on average reducing their body weight by 7.3% compared with a body weight reduction of 6.9% in those aged under 60 years. Both groups spent a similar amount of time within the obesity service, on average 33.6 months for those 60 years and over, and 41.5 months for those younger than 60 years, the researchers wrote.

Barber added: Age should be no barrier to lifestyle management of obesity. Rather than putting up barriers to older people accessing weight loss programmes, we should be proactively facilitating that process. To do otherwise would risk further and unnecessary neglect of older people through societal ageist misconceptions.

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Age is not a barrier to losing weight, study finds - Atlanta Journal Constitution

A new study from the University of Warwick and University Hospitals Coventry and Warwickshire (UHCW) NHS Trust, 60-year-old and above obese patients can lose an equivalent weight as younger people do just by changing their lifestyle.

According to a report byScience Daily, the researchers hope that their study will correct the misconceptions society has on the effectiveness of weight loss programs for the elderly, and dispel myths about the benefits of weight loss on older people.

The researchers used an analysis of patient records from hospital-based obesity services in conducting their retrospective study. They published theirfindingsin the journalClinical Endocrinology.

242 patients were randomly selected to participate in the WISDEM-based obesity service between 2005 and 2016. They were divided into two groups for the weight loss they achieved during the program: below 60 years old and those aged 60 to 70.

Their weight was measure before and after lifestyle interventions were administered, and then their percentage of weight loss was calculated. Both groups underwent the same obesity service, wherein those over 60 years old joined the program for an average of 33.6 months while 41.5 months for under 60.

They found that those 60 years old and above reduced average body weight by 7.3% while those under 60 years old reduced an average of 6.9% of their weight.

The program used lifestyle-based changes that are tailored to each participant that focus on their diet, psychological support, and encouragement of physical activity, Science Daily reported

The researchers noted that over 50 comorbidities are present in obese patients can be lessened as they lose weight. These conditions include diabetes, depression and anxiety, osteoarthritis, and many others. Besides, obesity is also linked to high mortality and poor well-being.

Read Also: Weight Loss: Is Counting Calories Better Than Macronutrients?

Study lead author Thomas Barberfrom the University of Warwick said that weight loss is important no matter what age a person may be as people are likely to develop comorbidities at any age due to obesity.

Since many of these comorbidities are similar to symptoms experienced while aging, it can also be said that age plays a role in having these conditions. That is why weight loss is heightened as people get older and that it is something that people should embrace, Barber said.

Moreover, an 'ageist' perspective on weight loss not being relevant to older people and the misconceptions surrounding it have led many people to discount the many reasons why weight loss is still relevant even in old age.

Barber also said that service providers and policymakers must appreciate the importance of weight loss in obese older people for the well-being of healthy aging. Age should not become a barrier in the clinical decisions on the implementation of lifestyle changes of older people.

In other words, there should be a proactive effort in facilitating services for older patients with obesity to avoid unnecessary neglect due to 'ageist' misconceptions.

Read More: Busy People Put On More Weight Studies Say

Check out more news and information on Weight Losson Science Times.

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Age Doesn't Matter When It Comes to Losing Weight, Study - Science Times

Most people put on a few extra pounds from time to time especially around the holidays.

When you want to lose 10, 20 or even 30 pounds, you may tackle it with diet and exercise. But what if you have 100 pounds or more to lose?

Diet and exercise are always a vital part of getting to and maintaining a healthy weight, but dealing with obesity may add an extra degree of difficulty. Some people may consider weight loss surgery to help lose excess weight. In fact, more than 250,000 people across the United States chose this avenue in 2018.

If this is an option you are considering, here are some things you should know before taking the plunge:

There are several weight loss procedures, and your doctor can help you decide which will work best for you. For example, gastric bypass involves creating a small stomach pouch that attaches to a section of the small intestine. Food skips over a portion of the small intestine, so your body doesnt absorb as many calories. The smaller stomach also doesnt hold as much food, so you should feel more full. Or you might go with a gastric band surgery, which puts an adjustable band around your stomach to make you feel full sooner. And in a gastric sleeve or duodenal switch surgery, the surgeon removes the majority of your stomach. While all these achieve similar results, your doctor may feel one is more appropriate for your condition than another.

Obesity is a serious health concern among all age groups, including elderly individuals, says Sarah Hilton, a registered nurse. Although all surgeries have some risks, weight loss surgery can be a safe option to help lose weight and improve quality of life.

Being overweight doesnt make you a good candidate for weight loss surgery automatically. A person with a body mass index of 25 is generally considered overweight, but this BMI would not be a good candidate for the surgeries mentioned thus far. However, someone with a BMI of 40 might be considered for surgery. A person with a BMI of 35 and certain health conditions like high blood pressure, diabetes and breathing injuries could also be a candidate. Along with these criteria, somebody who wants to have weight loss surgery needs to be prepared to make lifestyle changes and undergo follow-up care to ensure the surgery is successful in the long-term.

After you have weight loss surgery, you should not expect all your extra pounds to fall off right away. These surgeries can help you lose weight and improve health conditions associated with obesity, but surgery doesnt do all this on its own. Healthy eating and exercise are necessary to lose weight and keep it off, whether you undergo surgery or not. After having surgery, you will likely need to take vitamin supplements to make sure you are getting enough nutrients. You might have to eat small portion sizes. Some of the lifestyle changes you will have to make could be difficult, and joining a support group can help.

Dont expect weight loss surgery to be the only answer to your trouble with excess weight. It can be a big help, but you will need to put in the work to stay healthy long-term. Your doctor can give you the information and support you need to stick with a healthy lifestyle to ensure your weight loss surgery is as successful as possible.

See the article here:
Health: 3 things you should know about weight loss surgery - Daily Herald

As they say, when you get used to seeing results, it becomes your passion. So, the gradual changes like witnessing the number on the weighing scale, a difference in how you look, not feeling bloated or lethargic were enough to keep me going for long.

How do you ensure you dont lose focus? Initially, I have to say, it was tough to manage my routine and get used to new tastes. But, as I did my research, I read a lot and came up with healthy and tasty low-carb recipes which turned out to be super yummy! Soon enough, results started to show and it became a routine.

Also, I give all the credit of my weight loss to my will power which never left me alone during those pizza parties and booze sessions with my friends. While they were bingeing, I would enjoy my bowl of salad.

Whats the most difficult part of being overweight?

I couldn't wear some of the clothes I liked and it pained to see other girls wearing beautiful dresses which wouldnt fit my size. I felt it was a dream I could never achieve!

Also, I always felt lazy and lethargic when I was overweight.

What shape do you see yourself 10 years down the line? I just want to stay fit and healthy. I want to focus on breathing exercises which would keep my skin glowing and ageless. Also, I want to educate people regarding weight loss and yoga. I plan to take up yoga as a full-time career in the coming years.

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Weight loss story: I have a hot cup of amla jeera water every morning - Times of India

Green tea is full of health benefits, particularly for those looking to drop a few pounds in time for the holidays.

Plus, this drink is easy to incorporate into your regular morning routine; it takes only a couple of minutes to make and it contains caffeine, which can help you feel more awake in the morning. Coupled with its metabolism-boosting benefits, green tea is one hot drink experts swear by to kickstart fat loss.

Keep reading for more information!

100+ Gift Ideas For Everyone On Your Holiday List

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Dr. Josh Axe, founder ofAncient NutritionandDrAxe.com, explains, "Green tea is a healthy addition to your diet since its consumption has been considered a natural metabolism booster for centuries thanks to special antioxidant compounds."

He adds, "Green tea isnt just beneficial due to its antioxidant content; its also been shown to be a natural fat burning beverage, in part due to its caffeine. Sipping on a cup ofmatcha green teais not only soothing; drinking it regularly may help to reduce body fat and lower cholesterol levels."

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It can also be a good idea to brew yourself a cup of green tea after a morning workout.

Dr. Axe explains, "Plus, it helps your body repair more quickly after high-intensity workouts."

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Larabeth Guthrie, a natural wellness expert, certified herbal consultant, and PhD candidate in natural medicine, also mentions the importance in picking out a sweetener that will not detract from the tea's health benefits.

She explains, "Picking a sweetenerthat is natural and supportive of your body is important.Steviahas been studied for its potential to increase insulin sensitivity. Increased insulin sensitivity may help make it easier to lose weight."

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Although stevia might be the most popular natural sweetener, it's not the only one on the market, which is good because its flavor can depend on the brand.

Guthrie also recommends monk fruit as a healthy alternative.

Adding a bit of honey could also help sweeten the tea.

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The One Hot Drink You Should Have Every Morning To Lose Weight By The Holidays, According To Experts: Green Tea - SheFinds

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