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We have been working with MAN v FAT for more than 12 months now on Football365 and were delighted to be able to tell the stories of two readers who were inspired to sign up for the weight-loss programme by this very website.

MAN v FAT was established in 2014 by Andrew Shanahan, who was frustrated at how his local slimming clubs were targeted at women, with MAN v FAT Football following two years later in 2016.

It has been endorsed by the Football Association and Sports England; gained recognition from the National Obesity Forum, Weight Concern and the British Dietetic Association; and in December it got together some of the MAN v FAT Football players at Wembley to kick off its 10-year anniversary celebrations.

In short, its a fantastic programme that were proud to support and even prouder to hear stories from our own F365 readers about how they have benefitted from the discount code MAN v FAT continue to offer:simply add the promo code F365 at checkout to see the cost to sign up reduced from 9.99 to 3.65.

Once signed up, you get assigned a local club, then play weekly games of five, six or seven-aside football.But MAN v FAT results are not calculated only by goals scored on the pitch; teams are awarded and deducted weight loss and weight gain goal bonuses and punishments that are addedbefore points are calculated.

For example, any player to have reached 5% or 10% lost from their registration weight earns their team three goals.You can read more about how MAN v FAT works here, butits open to anyone with a BMI of 27.50 or over and can have a hugely positive impact on mental well-being as well as the obvious physical benefits.

But dont take our word for it here are the experiences of two Football365 readers

Since joining the club in Reading in January 2023, Julian, 43, has lost 10% of his body weight (11.5 kilograms) after deciding to lose weight for the sake of his children, aged five and three.

Chris, meanwhile, is a more recent recruit having signed up to the Peterborough-based club in June but the 39-year-old is already seeing major results having lost almost 17kg in little more than six months.

The moment that made him decide to lose weight will sound familiar to millions.

Since the pandemic, my companys moved to working from home, he says. And I didnt realise how unfit Id become, and how much weight Id put on, until I ran up the stairs once because my phone was ringing.

I was out of breath by the time I got to the top of the stairs. I just thought: Yeah, this needs to change.

That was the catalyst for everything.

Man vs Fat Football players in action Robbie Stephenson/JMP

Motivation and consistency are often seen as barriers to exercise, but MAN v FAT solves that age-old problem by ensuring that weight loss has a direct impact on the outcome of matches as much as goals scored on the pitch with players weighed every week before each game to track their progress.

Both Julian and Chris agree that having their team-mates depend on them to lose weight to give their team a match-winning edge is a huge motivating factor.

Julian says: It certainly provides additional motivation and makes you stop and think before you polish off the kids dinner or pry open the biscuit tin due to the accountability to each other.

Having that consistent accountability and seeing others success also helps motivate you to keep going, as becoming healthier is a journey which has its ups and downs.

Chris adds: Ive tried to lose weight before and Ive lost a little bit and put it back on, its always been a bit of a yo-yo. But thats because Ive never had people depending on me for it as such.

Now I know that if I do my tracking, if I lose weight even if I lose 0.1 per cent, its a loss its helping the team. We can get beat 5-0 on the pitch, but knowing that weve still got a chance to win it [is incredibly motivating].

Through the week, when Im sitting there hungry and Im looking at a chocolate bar and thinking I could have it, Im like: No, no. Ive got people that need me to help out here and sort this out.

So I put it to the back of my mind and have a bit of fruit instead. Having that responsibility for other people is a driver for me.

Even if youre not the greatest footballer on the pitch, you can still win it because if you lose that weight and youre consistent enough you do the business for the team and for yourself as well.

The reach of MAN v FAT extends way beyond the pitch with online exercise classes, webinars and recipes available for players.

Julian has found himself giving a lot more thought to what he eats and drinks and has taken up swimming to supplement his weight-loss journey, while Chris credits MAN v FAT with boosting his well-being after being left in a really bad place following hernia surgery in early 2023.

I was quite down about everything because I thought all the weight is going to go back on, he says. And it did all the weight Id lost prior to that went back on.

But joining up with MAN v FAT gives you that something to look forward to every week.

Football has always been great to have a laugh, just having a kickabout on the field with your mates, and its that sort of memory and enjoyment that you get from it that just gives your mental health a boost.

Im going on holiday soon and normally Id be wearing t-shirts and hoodies and things like that, but Im actually taking some basketball jerseys with me this time because Ive lost that bit of weight and Im feeling a bit more confident to go: Im on holiday, I should wear something a bit more comfortable and a bit more realistic for the weather.

Its definitely helping my self-esteem and my body image as well as my mental health.

Action from the MAN v FAT National Finals Day 2022

And if youre reading this, considering joining up but a little hesitant about taking the plunge? Chris has a message for you: Dont hesitate.

The first week I went down, I thought: Im going to walk in, Im going to be the biggest guy there, Im going to be the worst footballer there, Im going to be the outlier, Im not going to be up to speed, Im going to let the team down.

And you go down there and its actually the complete opposite. Youll be supported. Theres guys that will be a lot further on their journeys than you, but started where youre starting.

And theyll be able to give you that help and motivation: If that guy was my weight and now hes down to that, and hes looking like that and running around for half an hour because hes got the fitness and energy to keep running, I can do it too.

Thats a big thing for me. Ive met guys that are nearing the end of their journey that were where I was. Theres no barrier to it. If you want to do it, you can do it.

MAN v FAT has been the best weight-loss programme Ive ever done. Ive had the best results of anything Ive ever tried and Ive made friends out of it as well.

Its not just on the Monday night when we meet up and chat, were chatting through the week. Its a real community and a real family that weve got down there.

The main thing Id say is dont hesitate, pull the trigger, get on it and start the journey now.

You wont regret it.

MAN v FAT are offering Football365 readers a discount on new memberships simply add the promo code F365 to see the cost reduced from 9.99 to 3.65.

Read more from the original source:
Football365 readers tell their stories of MAN v FAT weight loss inspired by this very website - Football365

Cycling is well known for its health benefits. It can boost mental health and increase the performance of the cardiovascular system. It is also seen as a great method for losing weight but how true is that and whats the right way to go about it? In this video, Ollie helps us understand it.

The relationship between cyclists and weight has forever been complicated. It is simple physics that if you lose some excess weight and retain your power, you will ride faster especially as the road points upwards. It is also no secret that the overwhelming majority of riders could drop a kilo or two without experiencing any issues, however, how this is done is where the problems really come into play.

Disordered eating is an affliction that is not reserved for professional riders looking to squeeze out every performance gain they can on the hunt for the lightest possible physique. Any performance-based rider who keeps an eye on the scales can find themselves at risk of developing an unhealthy relationship with food.

This statement sounds like complete rubbish on the face of it. We have long been told that exercise is one of the key components of weight loss and that without a fair amount of physical activity, it would be a hard ask to shed some pounds.

A recent study looked at something called the constrained energy model that was devised by a scientist called Ponser. The research looked at the behaviour around exercise and found that people who participated in physical activities, such as long bike rides, would conserve energy elsewhere in the day. This is something we can all relate to after getting in from a long tough ride. The sofa is all too inviting and more often than not, where we find ourselves for the rest of the day.

The saying goes, You cant out-exercise a bad diet and that is exactly what Ollie focuses on here. The solution for losing weight is not to ride your bike for more hours per week, instead, it is to be aware of how you are fueling your body.

The number one thing to avoid if you are looking to lose weight and keep it off is any fad diet. It is possible to find some level of success with these diets however it is typically short-lived, difficult to maintain and will ultimately end in a blowout. More often than not that results in weight gain rather than weight loss.

Wherever you turn online youll likely be bombarded with influencers promoting their diet surrounded by bold claims that make it sound like exactly what you have been looking for. If you dig a little deeper most of these diets are based on zero scientific research.

Fad diets tend to draw you in by offering fast results or making it sound incredibly easy by allowing you to eat your favourite foods. The harsh reality is that there are no shortcuts to sustainable and manageable weight loss. To go about things properly the process should be slow with small changes made over a larger period.

Consuming fruits and vegetables is a great way of eating plenty of food to feel full, without cramming the calories in. When compared to processed foods, fruits and vegetables contain far fewer calories per gram consumed as well as providing vital micronutrients for good gut health along with a generous helping of fibre.

It comes as quite a shock to find out that around 75% of the world's food comes from just 12 plants and five animals. This lack of diversity in our diets is far from beneficial for our health as it can leave massive gaps in the vitamins, minerals and nutrients that we need. As a rough guideline aim to consume 30 different plants a week. This can come from fruits, vegetables, nuts, seeds, beans and spices.

At the other end of the spectrum, we have ultra-processed foods. These are often nutritionally lacking but calorically dense. These foods are also far more easily absorbed into the body meaning that they can cause far greater spikes in blood sugar levels, contribute to weight gain and reduce the diversity of your microbiome. As the name suggests these foods have a combination of hard-to-pronounce chemicals in the absence of fibre, further reducing the benefit of consuming these foods.

It might not come as a great surprise to find out that the more research that is carried out on the chemicals used in ultra-processed foods the more it appears that these could harm health.

But how exactly can you spot an ultra-processed food? There are plenty of foods out there that have some level of processing so how can we identify the ones that are ultra processed? The easiest way is to use a method devised by Brazilian scientist Carlos Montero which is to ask yourself the following questions. Does it come in plastic packaging? Does it contain one or more ingredients that you wouldnt typically expect to find in the kitchen?

With this in mind, it becomes a rather shocking statistic that for Brits and Americans more than half of our calories come in the form of ultra-processed foods. When you realise that things such as breakfast cereals, premade sandwiches, bread and yoghurts all fall under the umbrella of ultra-processed it becomes clear just how much of an issue it really is.

On long endurance rides having a source of fuel that is calorie-dense and quickly absorbed by the body can be a benefit. Fuelling purely on natural foods such as fruits and nuts is great however these can take a long time to get absorbed into the body and can offer a slow and steady release of energy.

Sometimes this is not what is needed and being able to get valuable glycogen to your muscles as fast as possible is required. This is where specific ultra-processed nutritional products come in and serve a valid purpose.

This is another counterintuitive step. We are often told the best way to lose weight is to count your calories so you can form a slight calorie deficit to allow body fat to be used to fill in the gap. We have to eat a bit of humble pie here and admit that some of our advice in the past has been to count calories; however, fresh research has shown that this is simply not an effective way to go about sustainable weight loss.

Although this is a method we are all familiar with, it might surprise you to find out that there have been zero long-term studies that have shown that calorie restriction has led to weight loss beyond the initial few weeks. From a simple thermodynamics approach, the logic behind calorie restriction checks out, the issue is the human body is not a machine. When the amount of calories coming in is reduced the body simply adapts to this by altering your metabolic rate. This means that if you restrict calories, your body will adjust the rate at which it burns the food to match.

The issue with calorie counting is that it massively simplifies what is actually a very complex process. Calorie counting is incredibly hard to do with any level of accuracy as foods can differ in their caloric content with the regulations only stipulating that labels have to be correct +/- 20%.

Firstly the unit of a calorie is as far removed from how we use them in our bodies as it is possible to be. One calorie is a measure of the amount of energy it takes to warm 1cm^3 of water by one degree Celsius. Then there is how food caloric values are calculated which has remained largely unchanged since the 1800s which involves incinerating the food to see how much energy is released.

The issue with this is humans are not incinerators and although we refer to the energy of food being burnt off we dont actually have a furnace inside us. This means that the calorie data we see is heavily caveated all the way from the unit through to what the caloric value of food actually means for us.

One of the easiest ways for weight loss to become unsustainable is to make it too rigid and difficult to follow. Trying to stick to whole foods religiously or exclude food groups can make it incredibly difficult to follow and can have you fighting an eternal battle for cravings and tastes that you enjoy.

Instead, everything should be in moderation and being aware of what you eat and having some broad guidelines to follow on what you are looking to consume is the best way to take a holistic and sustainable approach.

Consistency is the biggest component of weight loss so having a treat once in a while will not throw everything out of the window. Equally, stress has been associated with weight gain so adding stress in the form of a restrictive diet could have counterproductive results.

Blood sugar spikes are when easily absorbed foods are consumed rapidly causing the level of sugar in the blood to increase very quickly. They are attributed to numerous negative health outcomes when spikes are commonly repeated day after day.

Something that a lot of us can all benefit from is spending a little bit longer chewing our food. Not only does it allow us to enjoy the taste and texture of the food more but it also slows down the rate at which the components of the food are absorbed, including sugars.

As cyclists, we typically consume more carbohydrates than the general population which can lead to blood sugar spikes. The best time to consume a lot of these carbohydrates is whilst we are exercising as our body is in a different metabolic state that is more adept at processing and using carbohydrates than when sedentary.

Sleep is one of the other vital components attributed to weight loss, with poor sleep linked to health issues such as type two diabetes and heart disease. It goes one step further than this with studies showing that people who consistently get insufficient sleep are at greater risk of obesity and weight gain.

The hormones present in your body after a poor night's sleep can leave you feeling hungrier and have you reaching for sweet foods more so than if you had a restorative sleep. So putting in the effort to establish an evening and morning routine that facilitates adequate sleep can seriously help your weight loss ambitions.

Do you have any experience with weight loss, we would love to hear your thoughts and stories in the comments section below. For even more fitness features like this one head over to the fitness section of the website.

Read more from the original source:
The truth behind cycling and the science of weight loss - Global Cycling Network

A medical scare allowedKelly Clarksonto catch her breath andreexamine her diet andwellness.

Weeks after speaking publicly about her recent weight loss,theKelly Clarkson Show host has revealedthat part of herroad towards better healthwas due to a diagnosis with pre-diabetes.

After guest Kevin James told her on the Jan. 29 episode of hershow that she looked "great," the41-year-old responded, "Oh, thank you. Well, I was told I was pre-diabetic."

Clarkson recalled her reaction to the news."I wasn't shocked," she said. "I was a tiny bit overweight, so, yeah. But I wasn't shocked by it. But they did, they were like, 'You're pre-diabetic, you're right on the borderline.' I was like, 'But I'm not there yet.'"

The "Because of You" singer said two years later, she decided to "do something" about it.

Earlier this month, Clarkson confirmed she had lost some weight and spoke aboutwhat she did to shed the pounds.

Read this article:
Kelly Clarkson Shares How Pre-Diabetic Diagnosis Led Her to Lose Weight - E! Online - E! NEWS

What do Squid Game and a healthy food you should be eating more of have in common? They both originated in South Korea. Korean pop culture has seen a surge in popularity in the United States in recent years, and along with it has come a voracious appetite for the Korean veggie dish, kimchi.

In 2023 alone, more than 10,000 tons of kimchi were imported to the US,according toVOA. Kimchi is a dish made by salting vegetables, often cabbage, and adding spices like garlic, ginger, and Korean red pepper along with fish sauce. The mixture is then left to ferment for several days before appearing on the table as a side or a condiment.

If you havent tried kimchi, a new epidemiology study published in the peer-reviewedBritish Medical Journal might be your wake-up call to give it a taste. The study set out to see if the consumption of different types of kimchi could have an effect on weight.

The study narrowed in on over 100,000 Koreans aged 40 to 69 years, with an average age of about 52, who were enrolled in a long-term study that tracked their diet and health metrics in an attempt to identify risks for common diseases. For this study, participants were categorized by how many servings of different types of kimchi they consumed per day and then analyzed for their likelihood of being obese or gaining weight as they aged.

Overall, consuming moderate amounts of kimchi was associated with weight loss, but the effect of kimchi and the type consumed varied between men and women. In men, consuming one to three servings of any type of kimchi was associated with a healthier weight. Men who ate the most kimchi made with cabbage had a 10% lower risk of becoming obese or developing abdominal obesity. Consuming kimchi made with radish lowered the risk of obesity for men by about 10%, and for women by about 8%.

50 Ways to Lose Weight Without a Lick of Exercise

The sweet spot for kimchi consumption appeared to be between one and three servings per day. Eating more than five kimchi servings per day was associated with an increase in weight. That may be because kimchi is often consumed with other foods, such as rice, too much of which could lead to a consumption of excess calories, the researchers theorized. They also noted that kimchi is relatively high in sodium, which could lead to greater detriments to health. As kimchi is one of the major sources of sodium intake, a moderate amount of kimchi should be recommended for the health benefits of its other components, they concluded.

Regarding the reasons that kimchi contributes to weight loss and stability, several studies have pointed to the beneficial bacteria that thrive when kimchi ferments. The condiment has also been shown to improve fasting blood glucose, which can contribute to weight loss. In addition, the spices traditionally used to make kimchigarlic, ginger, and red pepperhave been shown to have beneficial effects on weight in some studies.

If you want to try kimchi, you could always make your own. For the less adventurous, most supermarkets now carry at least one variety. You can use it as a topping for rice, mix it into a sauce, spice up a soup, mix it into scrambled eggs, or eat it for a snack. Just be sure to consider it as you monitor your sodium intake for the day.

Visit link:
Study: Eating More of This Tangy Condiment Could Help You Lose Weight - The Healthy

Answer:

As a beginner, you can try five below steps to lose weight:

Step 1: Eat in order

Drink a small glass of water before your meal to completely eliminate hunger. Start your meal with a bowl of vegetable soup to partly fill up your stomach. Consume protein dishes afterwards, and then conclude your meal with a smaller portion of carbohydrates.

This eating order helps you to better control your calorie intake.

Step 2: Increase your vegetables and protein intake for each meal

Eating too few vegetables and protein food sources may lead to an imbalanced meal. Consuming these nutrition groups also keeps you full for a longer time, which can prevent quick hunger and cravings, some of the things that make it hard to lose weight.

A standard main meal should keep you full for four to six hours. To achieve this, people weighing between 50 and 70 kg should consume at least 20 to 25 grams of protein and two servings of vegetables per meal. This is equivalent to a bowl of steamed greens or two hand-size plates of salads.

You should always have a plate of vegetables and a bowl of soup on the table, along with readily available sources of protein like eggs, seaweed, lean chicken floss, or mushroom floss to increase your protein intake in each meal.

A woman in sportswear holding an apple and a tape measure. Illustration photo by Freepik

Step 3: Replace refined with whole grains carbohydrates, chew thoroughly, and extend your mealtime to at least 25 minutes

Starch is one of the essential macronutrients that need to be consumed daily, accounting for 30% to 60% of vital energy. Therefore, replacing refined starches (those without bran or husk) with whole grains (those with bran and husk) is a top priority in the journey towards a healthy diet. The simplest way is to substitute white rice with brown rice, or other options like quinoa, oats, barley, or incorporate various legumes while cooking for diversity and to avoid monotony.

Chewing your food thoroughly and extending your mealtime to at least 25 minutes is essential. Chewing thoroughly helps reduce mindless eating and drinking, while also helping you stay full longer. 25 minutes is the time it takes for your brain to receive signals of fullness from your stomach, so maintaining a meal lasting for this period helps you feel satisfied for a longer period.

Step 4: Exercise before consuming less healthy dishes

If you plan to eat dishes that are high in oil or fried, it is a good idea to engage in at least 30 minutes of exercise before your meal. Oils are high in fat content (9 kcal/g of fat), making it easy for the body to store excess energy and not create the calorie deficit needed for weight loss.

In general, if you exercise regularly for at least 30 minutes every day, you can enjoy foods with higher fat content. Otherwise, it is better to stick to steamed or boiled dishes.

Step 5: Use healthier seasonings in your meals

You should limit the use of industrial seasonings as well as highly processed ingredients like bouillon cubes, MSG, refined salt, and refined sugar. Instead, it is more beneficial to use natural flavorings like dried shrimp, bone broth, boiled meat broth, turnips, carrots, seaweed, and healthy seasonings such as herbs and vegetable sauces.

This may be challenging because your taste buds have become accustomed to industrial seasonings, but it is crucial for gut health and overall well-being.

Dr. Phan Thai Tan

Fitness center HomeFits nutrition coach

Read more from the original source:
Five weight loss steps for beginners - VnExpress International

Can Thinking Harder Help You Lose Weight?

Recent research suggests that engaging in mentally challenging tasks might cause a slight increase in calorie expenditure. It seems that the brains rigorous exercise can contribute to burning calories. However, its crucial to note that the impact on weight loss isnt significant enough to replace traditional methods. Rigorous physical exercise and a balanced diet continue to be the most effective strategies for weight loss.

A study reveals that individuals who show more compassion for themselves when encountering a setback are more successful in maintaining self-control over their eating and exercise behaviors. The data collected from 140 participants attempting to lose weight through a lifestyle modification program shows promising results. Researchers believe that effective interventions could be developed to teach and practice self-care in moments of disappointment, thereby improving weight loss outcomes. To read more about this study, click here.

Another essential aspect of weight management is a good nights sleep. There is a strong link between sleep, metabolism, and weight gain. Lack of sufficient sleep can disrupt hormonal balance, affect energy levels, alter physical activity, and disturb eating patterns. Adequate and quality sleep plays a crucial role in supporting weight loss efforts and maintaining overall health. To read more about how sleep deprivation can affect your weight loss goals, click here.

The human body, through evolution, is programmed to retain fat. This is because fat plays a crucial role in providing energy and supporting reproduction. Hence, losing weight can be challenging, as the body naturally resists this process. It is reported that more than 80% of people who lose a substantial amount of weight regain it within five years. Therefore, it is essential to recognize that small fluctuations in weight are normal and that blaming oneself for finding it difficult to lose weight is unhelpful. Exercise and dieting are both important for weight loss, with exercise helping to prevent gaining or regaining weight. To read more about these facts, click here.

Insulin resistance, a condition where cells in the body do not properly respond to insulin, is often linked with weight loss. However, it is emphasized that weight loss is not the only solution to insulin resistance. A weight-inclusive approach to health is suggested, which includes mindful movements, a non-diet approach to eating, and stress management. Scientific studies back up these recommendations. To read more about insulin resistance and its relation to weight loss, click here.

See the original post here:
The Mind-Body Connection in Weight Loss: Thinking Harder, Self-Compassion, Sleep, Evolution, and More - Medriva

For the 55 years I have been a Registered Dietitian, there have been a series of newest and best diets for weight loss, better health, or solving a variety of problems that no one else has been able to solve.

In each of these cases, I have watched them come and go as people realized, for many reasons, they were not a solution.

Remember that if any of these diets worked, we wouldnt need a new one.

An assortment of cut-up oranges and whole strawberries.

The best eating plan for you is the one you can follow over time and feel satisfied with. Any dietary pattern that asks you to eliminate entire categories of food that you normally eat is very unlikely to work. As Ive written before in this column, we all have our favorite comfort foods and discomfort foods. Trying to eliminate these favorites often does not work over time. We eat what we like and like what we eat.

If you have tried eliminating desserts, dairy, gluten, or carbohydrates, you have probably found that you eventually return to eating these favorite foods.

A popular diet is the keto or ketogenic diet.

This is not a new idea. It was developed in the 1920s to treat intractable seizures in children. It worked pretty well but wasnt sustainable. The children on this diet lost weight, which sparked the idea that this might work for other people to lose weight.

Half of an avocado surrounded by granola.

Ketogenic is a term for a low-carbohydrate diet. Carbohydrates are used first for energy and then protein and fat. The body doesnt store much carbohydrates; small amounts are stored in the liver and muscles. When you dont eat foods with carbohydrates, the stores are depleted quickly. You then begin to burn protein and fat for energy, which produces a waste product called ketones, so you are in a state of ketosis. Note that under normal conditions, this is an abnormal state for the body. The human body is designed to burn carbohydrates first for fuel.

People will tell you that you dont feel hungry since ketones depress the appetite, and foods high in protein and fat fill you up quickly. This is often true, but they dont tell you that you might have constipation, bloating, gas, bad breath, and fatigue, at least for the first few days. You will probably lose much weight in the first couple of weeks, sometimes as much as 8-10 pounds. This is mostly water loss and not body fat because each gram of carbohydrate is stored with 2-3 grams of water.

A plate with eggs, avocado, mushroom, and bacon strips.

Most keto diets tell you to eat less than 30 grams of carbohydrates daily, depending on your calorie needs. This means you must completely eliminate foods high in sugar, such as soda, fruit juice, and all sweets; all grains or starches, such as bread, rice, pasta, and cereal; all fruit except small portions of berries like strawberries; beans or legumes such as kidney beans, lentils, and chickpeas; all starchy vegetables such as potatoes, sweet potatoes, carrots, parsnips, and onions; condiments or sauces such as barbecue sauce, honey mustard, teriyaki sauce, and ketchup; most dairy products except high-fat cheeses; all alcoholic beverages including beer and wine and any processed food that contains ANY sugar including maple syrup and honey. Does this sound like something you want to do??

Lets put 30 grams of carbohydrate in context. One medium piece of fresh fruit has 15-40 grams of carbs; one slice of bread (of any type) has 15-20 grams; one small potato has 15 grams; cup of pasta or rice has 20 grams; 1 cup of milk has 12 grams, and one cup of tossed salad has 3-5 grams, depending on whats in it.

A well-balanced breakfast with different protein, fats, and drinks.

You cant cheat on a keto diet because the body will immediately store any carbohydrate you eat, and you will regain at least some of your lost weight quite quickly. You would then have to start all over again.

What do you eat on a keto diet? The diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, avocado and very low-carbohydrate vegetables.

A keto diet is unsafe if you have a chronic health problem such as diabetes, cancer, kidney problems, cardiovascular disease, or an eating disorder, if you are pregnant or nursing or if you are under age 12.

If you are considering trying this approach, talk with your healthcare provider to be sure it will be safe for you. A Registered Dietitian is your best adviser on your diet and nutritional health.

Ellen Glovsky is a Key Biscayne resident, published author and Registered Dietitian and Nutrition Coach. Her work focuses on helping people explore and enhance their relationship with food, using a Health At Every Size approach. She is also involved in the island community with her work on KBCFs Womens Giving Circle.

To learn more, visit Ellen online atnutrition-coach.com.

For Ellen Glovksy's last #tasteofkb piece,clickhere.

For the Islander's last #tasteofkb feature,clickhere.

See the original post here:
Dietician: The Keto Diet is not a safe and effective way for people to lose weight - Islander News.com

Berries are high in fibre and low in calories, making them great options for weight loss

Losing weight can be challenging in winter due to various factors, such as colder weather, reduced physical activity, and holiday festivities. However, with the right strategies, it is possible to achieve weight loss during this season.

Thermogenic foods are those that can increase metabolism and generate heat in the body. They can slightly elevate the body's core temperature and enhance fat-burning processes. In this article, we will share a list of thermogenic foods you can add to your diet for weight loss in winter.

Green tea contains catechins, which can boost metabolism and increase fat oxidation, leading to weight loss. To consume, steep green tea leaves in hot water for a few minutes and enjoy it as a beverage.

Ginger has thermogenic properties that can increase calorie burning and suppress appetite. It can be consumed by adding grated ginger to dishes, drinking ginger tea, or using it in smoothies.

Chilli peppers contain capsaicin, which raises body temperature, boosts metabolism, and promotes fat burning. They can be added to dishes, sauces, or consumed as a spice to increase thermogenesis.

Cinnamon helps control blood sugar levels, which can prevent storing excess fat. Add cinnamon to your oatmeal, smoothies, or sprinkle it on top of fruits.

Coffee contains caffeine, which can boost metabolism and enhance fat burning. However, consume coffee in moderation and avoid adding excessive sugar or cream.

Consuming apple cider vinegar can suppress appetite and improve digestion, leading to weight loss. Mix a tablespoon of apple cider vinegar with water and drink it before meals.

Protein-rich foods like chicken, turkey, fish, and tofu require more energy to digest, thus boosting metabolism and facilitating weight loss. Include lean proteins in your meals to increase thermogenesis.

Whole grain foods like oats, quinoa, and brown rice require more energy to be broken down, increasing metabolism and promoting weight loss. Opt for whole-grain alternatives instead of refined grains.

Berries like blueberries, strawberries, and raspberries are high in fibre and low in calories, making them great options for weight loss. Enjoy them on their own, in smoothies, or as toppings for your cereal or yogurt.

Consuming coconut oil can increase metabolism, reduce appetite, and help burn fat. However, it is high in calories, so consume it in moderation as a cooking oil or add it to smoothies.

In winter, it is important to maintain a healthy eating pattern and incorporate nutritious foods into your meals. This can include a mix of thermogenic foods along with fruits, vegetables, whole grains, and lean proteins. Staying physically active, even if it means finding indoor exercises or engaging in winter sports, will also contribute to weight loss efforts during this season.

Remember, sustainable weight loss requires a holistic approach that considers lifestyle changes, not solely depending on thermogenic foods. Consult with a healthcare professional or a registered dietitian for personalised advice and guidance on your weight loss journey.

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

Link:
Trying To Lose Weight In Winter? Add These Thermogenic Foods To Your Diet - NDTV

Having difficulties getting into shape? We all know we could eat a little healthier, maybe cut down on the odd cake at the cafe stop, but it can be hard to stick to a diet. Ollie talks you through what foods you should eat, alongside other lifestyle choices that could help you lose a few pounds and boost your cycling performance.

00:00 Intro 00:46 Exercise doesn't help you lose weight? 02:53 Avoid fad diets 04:50 Avoid ultra-processed foods 08:40 Stop counting calories 11:44 Don't go too hard too early 12:35 Avoid blood sugar spikes 15:20 How important is sleep?

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Here's How To Actually Lose Weight - Global Cycling Network

Much has been made about Kelly Clarkson's recent weight loss. Now, we know what spurred her to do so.

The original American Idol winner revealed she was prediabetic on the Jan. 29 episode of her talk show.

She and guest Kevin James exchanged compliments about how wonderful the other looked when she opened up about her health.

You look great! she told him.

Look at you! You look great, he replied.

Oh, thank you. Well, I was told I was prediabetic, the Miss Independent singer said.

That was literally what happened. They were like and I was, well, I wasnt shocked. I was a tiny bit overweight. So, yeah, but I wasnt shocked by it. But they did. They were like, Youre prediabetic. Youre right on the borderline. And I was like, But Im not there yet. And then I waited two years and then did, however, move into the I was like, OK, Ill do something about it.

If someone receives a prediabetes diagnosis, it means their blood sugar number is higher than normal but that number is "not high enough to be considered Type 2 diabetes yet," according to the Mayo Clinic. Exercise and eating better can help to lower blood sugar levels and prevent Type 2 diabetes.

Clarkson has previously said she worked on what she ate.

I eat a healthy mix, she told People in January. I dropped weight because Ive been listening to my doctor a couple years I didnt. And 90% of the time Im really good at it because aprotein dietis good for me anyway. Im a Texas girl, so I like meat sorry, vegetarians in the world!

The Grammy winner, who moved her talk show from Los Angeles to New York City last year, also told People her lifestyle has changed living in the Big Apple.

Walking in the city is quite the workout, she said.

Im really into infrared saunas right now. And I just got acold plungebecause everybody wore me down, she added.

Clarkson had previously lost 37 pounds in 2018, telling TODAY that it was a side effect after reading a book called The Plant Paradox, by Dr. Steven R. Gundry. The book also helped her go off medicine she had been on and control her autoimmune disease and thyroid condition by eating different foods.

I know the industry loves the weight gone, but for me it wasnt (about) the weight, she said. For me, it was, Im not on my medicine any more.

This article was originally published on TODAY.com

More here:
Kelly Clarkson says being told she was prediabetic inspired her to lose weight: 'I wasn't shocked' - Yahoo News

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