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Jan 20

Is A Vegan Diet Healthier? Five Reasons Why We Can’t Tell For Sure – SheThePeople

While there are many reasons why a person may choose to go vegan, health is often cited as a popular motive. But although vegan diets are often touted as being healthier in the media, this isnt always reflected by scientific research.

While some research has shown that vegan diets have positive health effects, such as lower risks of heart disease, diabetes and diverticular disease, our recent study also showed that vegans may have a higher risk of fractures, and vegans and vegetarians combined may have a higher risk of haemorrhagic stroke.

The mixed body of evidence makes it difficult to understand what the overall health impacts of vegan diets are. But why is the evidence so inconclusive?

Though the number of vegans worldwide is rising, this group still only makes up a small minority of the worlds population. In order to truly understand the health impacts of vegan diets, wed need to collect data from a large number of vegans, and monitor them over a long period of time to see if they develop any different diseases compared to meat-eaters.

Currently, the two largest studies tracking multiple major health outcomes (such as cancer) in vegans are the Adventist Health Study 2 (which includes data from around 5,550 vegans) and the EPIC-Oxford Study (which includes data from around 2,600 vegans). In contrast, some studies include over 400,000 meat eaters.

Given that few studies have long-term data on vegans, this makes it hard to track how vegan diets might affect health. It becomes even more difficult given that most diseases only affect a modest proportion of the population (such as breast cancer, which affects only 48 per 100,000 women a year globally. Without data on vegans to begin with, researchers wont know precisely how this group may be affected by certain diseases and if theyll be more or less susceptible to them. The current number of vegans enrolled in studies is still too small to look at how these diets affect many health outcomes in the long term. Including more vegans in future research will be needed to see how this diet truly affects long-term health.

Vegan diets are defined by the exclusion of animal products. But the type of vegan diet a person follows can differ substantially in terms of what foods they actually eat.

For example, a vegan diet can be highly nutritious with lots of fresh vegetables and fruit, beans and pulses for extra protein, and nuts and seeds for healthy fats. For others, it may solely contain white pasta, tomato sauce and bread with margarine. These differences might affect diet quality (such as consuming higher saturated fat content), which can have different health implications.

New large studies would need to both look at the nutritional quality of different vegan diets, and their potential health impacts.

To avoid nutritional deficiencies while following vegan diets, supplementation with vitamins and minerals (such as iron or vitamin B12) has been recommended. This can be achieved through a daily pill or fortified foods.

Fortification can vary by product or brand, change over time, and regulations if they exist can vary in different parts of the world. For example, calcium is added to some, but not all brands of plant-based milks. Supplements can also differ by type, brand, dosage and how regularly theyre taken.

Supplementing diets with certain nutrients might lower the risk of some nutrient-related health conditions, such as iron-deficiency anaemia. But how supplement use affects other health outcomes is largely unknown, and few studies have tracked what supplements vegans take.

While supplement use by anyone (vegan and non-vegans alike) can impact nutritional studies, the impact on certain health outcomes would be magnified in people who have inadequate intake compared to those who meet the minimum threshold. This is why knowing how taking supplements or eating fortified foods affect health outcomes is important when trying to understand the health effects of vegan diets.

Most of the current published studies on vegan diets and health are older than many plant-based products which have become increasingly popular among vegans.

And since many of these plant-based products are relatively new, theres no information on the nutritional quality of them, how often theyre consumed by vegans, and how these plant-based products affect long-term health.

What we know about the effects of diet on health often comes from large epidemiological studies. In these studies, researchers compare the risk of different diseases in groups of people with different dietary habits for example, people who consume vegan diets to those who dont. This means that findings from available studies can only inform health risks for groups of people and not for individuals.

For example, in our recent study we found that vegans (as a group) had a 2.3 times higher risk of hip fractures than meat-eaters. However, this does not mean that an individual is 2.3 times more likely to have a hip fracture if they go vegan. Different risk factors (such as genetics or lifestyle) contribute to a persons overall health and disease risk. An individual also cannot be compared to themselves so the findings from any epidemiological study from a group will not apply to any particular individual.

To get conclusive answers on the overall health impacts of both short and long-term vegan diets (including the types eaten today), we will need more information. This means collecting data in people following different types of vegan diets, in different countries, and tracking them over long periods of time.

Image Credit: Unsplash

Keren Papier, Nutritional Epidemiologist, University of Oxford, Anika Knppel, Nutritional Epidemiologist, University of Oxford and Tammy Tong, Nutritional Epidemiologist, University of Oxford published this article first on The Conversation. The views expressed are the authors own.

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Is A Vegan Diet Healthier? Five Reasons Why We Can't Tell For Sure - SheThePeople

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Jan 20

Learn How Diet & Supplements Can Jump Start Your System For Better Overall Health With The East West Way –

Posted: Jan 18, 2021 / 12:02 PM CST / Updated: Jan 18, 2021 / 12:02 PM CST

Wellness Expert Taz Bhatia, MD. Explains How to Put Yourself Back Together & Recover from the Stresses of 2020

2020 has been a very stressful year with challenges that we havent faced in recent times. We have collectively experienced trauma which can wreck havoc on the body, and as a result, many people are experiencing new health issues. So, how do we recover? We have one of the top integrative medicine physicians in the nation available to share timely tips for making a full recovery from 2020 and getting back on track for 2021.

Dr. Taz Bhatia will tackle a critical topic as we move into the New Year. Shell share her 2020 Recovery Checklist and explain how some new supplements can help with better sleep, boost energy, lose weight and maintain overall health. Dr. Bhatias practice is nationally recognized for creating specialized treatments plans. Her unique approach has earned her guest appearances on the Today Show, Dr. Oz, and numerous other network TV shows. Some of her best-selling books include: WHATDOCTORS EAT, THE 21-DAY BELLY FIX and SUPER WOMAN RX.

Dr. Taz Bhatia, M.D. is an integrative medicine physician and wellness expert who gained national recognition as a best-selling author of the books, What Doctors Eat, The 21 Day Belly Fix, and Super Woman Rx. Her integration of Eastern medical wisdom with modern science has led to featured segments on The Today Show, Dr. Oz, Live with Kelly & Ryan and eventually the premiere of her own PBS special Super Woman RX with Dr. Taz. She is also the host of the Super Woman Wellness with Dr. Taz podcast. Personal health challenges in her twenties led Dr. Bhatia to opening her now nationally recognized practice. Today, Dr. Taz and her team work to help patients understand their core health issues and develop personalized treatment plans, pulling from multiple systems of medicine, including integrative, functional, Chinese, and holistic medicine.

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Sponsored by The East West Way. Opinions expressed by the guest(s) on this program are solely those of the guest(s) and are not endorsed by this television station.

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Jan 20

Rethinking Meat: Why Is It So Hard to Change Someone’s Mind? – The Beet

Despite overwhelming scientific evidence that shows meat-free diets are better for your health, the environment, and animal welfare,manyare reluctant to embrace a plant-based diet. Perhaps one of those people was once you. Myths and misperceptions surrounding veganism make changing someones mind about eating meat tougher than a well-done steak. If you're plant-based yourself, you canprobablythink about one or twoloved ones who you would love to see give up meat for their health. Instead of pushing them hard, share with them what it was that prompted you to make the switch. Instead of trying to change their approach, telling them what changed yours canbe a gentler, more effective way to havethem consider another perspective.

When trying to convince someone you care about to do so, its essential to address the misinformation around adopting a plant-based diet. Dont write off veganism as a bunch of salad leaves on a plate until youve explored the growing world of meat alternatives. Before they bite into another burger, offer them a chance to try your favorite alternatives. And offer information about the dangers associated with meat consumption.

Anytime you challenge someones long-held beliefs, youre going to be met with resistance. Rethinking meat is no exception. However, when you tackle the misconceptions and layout the proven benefits, you have a good chance of changing someones mind.

Tell someone you're vegan and they look at you like you're "one of those" people who probably bike everywhere and weave sandals out of hemp. That is both an old and new view of vegans,because the movement has had many iterations dating back to the 70s and before, andsince its inception sustainable fashion, leather-free sneakers, boots, and yes, biking, have all taken on a new-found mainstream cool.

But when it comes to eating for your health, especially to avoid heart disease, diabetes, cancers, and high blood pressure, the urgency of eating healthy has led nearly one-quarter of all Americans to say they are consuming plant-based foods, even if they are not fully vegan or plant-based at the exclusion of all meat or dairy. Coronavirus showed up on our radar inearly 2020 and since then more consumers as eating more fruits and vegetables, taking vitamins C and D, and other supplements in an effort to protect their immune system and build up their response to the virus. Eating plant-based is no longer something you do for your future health and wellbeing, now it's something you do to be healthiertoday, right now.

Still, most die-hard meat eaters will tell you they need meat for protein, or for strength, or to cut down on carbs, and still, theyre reluctant to make the switch to plant-based eating. Consequently, those of us who follow plant-based diets have trouble getting our loved ones to accept their eating choices. Opening someones mind to the benefits of veganism starts with breaking down the myths and misconceptions they believe to be true.

Let's assume that the loved one already knows that a diet high in plant-based foods and low in animal products lowers their risk of death from all causesincluding heart disease, diabetes, and cancerby 24 percent. They may tell you it's inconvenient or more expensive, both not true: You actually save money at the grocery store when you cut out meat, an estimated $1,260 a year. But when you tell them that, some people will still say theyre not willing to sacrifice taste.

What these meat lovers dont realize is that it has never been easier to eat plant-based. In response to an increase in demand from consumers, restaurants, supermarkets, and food manufacturers are preparing, stocking, and developing a variety of affordable and tasty meat alternatives. Furthermore, rethinking meat doesnt mean you have to give it up entirely. You can take steps to adopt a mostly plant-based diet and still reap the benefits of removing meat from your diet.

Many people turn to plant-based diets to reap the health benefits of removing (entirely or partially) meat from their diet. Even if you can't get their attention on the long-term health effects of a plant-based diet, you can tell them that plant-based foods lower the risk of inflammation and infection, and help their digestive health. Want to get really personal? Tell your loved one who spends too much time in the bathroom or suffering from gut health issues that consuming red meat can lead to constipation which puts excessive pressure on veins throughout your body. On the other hand, vegan and plant-based diets are high in fiber which aids digestion and reduces vein stress.

While constipation is undoubtedly a negative side effect of too much meat in your diet, an even more serious consequence is the potential for antibiotic resistance. To boost growth rates and prevent infections, livestock farmers include antibiotics in the feed of food animals such as cows, pigs, and chickens. Over time, germs build up a resistance to antibiotics, and when a human catches one of these infections, drugs are ineffective. Why this matters more now: When someone contracts COVID-19 it's the secondary infections that make them sickest, so while the coronavirus is not resolved by antibiotics, the secondary lung infection like pneumonia is.

In recent years, public health investigators have noted that drug-resistant infections from food animals are steadily rising. To avoid building up a resistance to antibiotics, you should reduce your meat intake or cut it out of your diet entirely. Going vegan or embracing a mostly plant-based diet will support beneficial bacterial functions and help to protect you against intestinal diseases.

Despite scientists and health experts spelling out the repercussions of eating too much meat, some people are still hesitant to make potentially lifesaving dietary changes. If youre still on the fence about veganism, you need to explore the world of meat alternatives. Its a lot more varied (and a lot tastier) than many people realize, and it can be a great way to transition from being a meat-love to incorporating more plants onto your plate.

Just because you decide to give up meat doesnt mean youll never bite into a burger again. Companies like Impossible Foods and Beyond Meat are hard at work developing plant-based products that look and taste like actual meat. Food manufacturer Lightlife offers a tasty bacon alternative with zero cholesterol. These plant-based products are similarly priced to meat-based products which dash the misconception that a vegan diet is more expensive.

There are meat replacements for virtually any situation. You may have already tried tofu in stir fry, but it works as a replacement for eggs or cheese. Need a stand-in for chicken or beef? You can use seitan in pretty much any recipe that calls for them. Dont forget about mushrooms: A portobello burger has a hearty flavor and surprisingly meaty texture.

Organizing a taste test of a variety of meat alternatives is a fun (and convincing) way to get someone to rethink meat. Changing someones mind is difficult, but with a creative and fact-based approach, its possible.

Each day, more scientific evidence comes to light supporting meat-free diets. Regardless of who you are trying to convince, its important to highlight the benefits of adopting a plant-based diet as well as address the myths and misperceptions surrounding veganism. This year, instead of asking your loved one to go the whole way, try swapping out a vegan version of their favorite meal. Giving up meat is a big leap for many people, but like anything, it's doable when broken down into smaller steps.

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Rethinking Meat: Why Is It So Hard to Change Someone's Mind? - The Beet

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Jan 20

HGH Biosimilars Market Size By Analysis, Key Vendors, Regions, Type and Application, and Forecasts to 2027 – NeighborWebSJ

Fort Collins, Colorado: Reports Globe has published the latest study on HGH Biosimilars Market Report Analysis by Size with Future Outlook, Key Players SWOT Analysis and Forecast to 2026. It uses exploratory techniques such as qualitative and quantitative analysis to identify and present data on the target market. Successful sales strategies have been mentioned that will help you do business in record time and multiply customers.

This report is presented clearly and concisely to help you better understand the structure and dynamics of the market. The trends and recent developments in the HGH Biosimilars market were analyzed. The opportunities that lead to the growth of the market were analyzed and presented. Focusing on the global market, the report provides answers to the key questions stakeholders are facing today around the world. Information on market size raises the problem of increasing competitiveness and hampering market-leading sectors and market growth.

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HGH Biosimilars market research report provides detailed information on the following aspects: Industry Size, Market Share, Growth, Segmentation, Manufacturers and Advancement, Key Trends, Market Drivers, Challenges, Standardization, Deployment Models, Opportunities, Strategies, Future Roadmaps and Annual Forecasts to 2027, etc. The report will help you also in understanding the dynamic structure of the HGH Biosimilars market by identifying and analyzing market segments. The Global HGH Biosimilars 2021 Industry Research Report has given the expected compound annual growth rate (CAGR) as a% of value for a given period of time and clearly helps the user make their decision based on the futuristic chart of the key players on the global HGH Biosimilars market. The report introduces some of the major players in the global HGH Biosimilars market and offers insightful information about the HGH Biosimilars industry such as Business Overview, HGH Biosimilars Market Product Segmentation, Revenue Segmentation, and the Latest Information. Developments.

Additionally, the HGH Biosimilars market report includes a comprehensive strategic review as well as summarized studies of the growth, key factors, and market opportunity by which to evaluate the HGH Biosimilars market and other important market related details on HGH Biosimilars. The investigation of the research report also helps uncover accurate industry statistics depicting the ultimate model of the global HGH Biosimilars market, including various types, applications, market growth structures, and opportunities. In addition, the study of the market research report provides an investigation and analysis of the past and current performance of the regional market that includes regions by department and subdivision. This regional analysis studies various key market parameters such as HGH Biosimilars market growth rate in each region, production volume and capacity, market demand and supply, and return on investment (RoI).

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Global HGH Biosimilars market is segmented based by type, application and region.

HGH Biosimilars Market Segmentation, By Type

HGH Biosimilars Market Segmentation, By Application

The prime objective of this report is to help the user understand the market in terms of its definition, segmentation, market potential, influential trends, and the challenges that the market is facing. Deep researches and analysis were done during the preparation of the report. The readers will find this report very helpful in understanding the market in depth. The data and the information regarding the market are taken from reliable sources such as websites, annual reports of the companies, journals, and others and were checked and validated by the industry experts. The facts and data are represented in the report using diagrams, graphs, pie charts, and other pictorial representations. This enhances the visual representation and also helps in understanding the facts much better.

Global HGH Biosimilarsmarket Key Report Highlights:

This in-depth research documentation offers an illustrative overview of the entire market outlook with details on scope, executive summary, and market segments The report also includes sections on the competitive spectrum, highlighting major players, with a detailed assessment of supply chain management, competition dynamics, and growth objectives. Other crucial details on Porters Five Forces assessment, SWOT analysis, and data triangulation methods have also been included in the report. Other relevant details on production patterns, growth rate, market share of each of the segments have also been pinned in the report. The report also houses crucial analytical details on revenue share and sales projections, besides volumetric estimations of each of the product segments have also been highlighted in the report to encourage unfaltering market decisions and sustainable revenue streams in the global HGH Biosimilars market.A dedicated chapter on COVID-19 analysis has therefore been included in this versatile report to encourage future-ready business discretion aligning with post-COVID-19 market environment.

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1. Executive Summary2. Assumptions and Acronyms Used3. Research Methodology4. HGH Biosimilars Market Overview5. HGH Biosimilars Supply Chain Analysis6. HGH Biosimilars Pricing Analysis7. Global HGH Biosimilars Market Analysis and Forecast by Type8. Global HGH Biosimilars Market Analysis and Forecast by Application9. Global HGH Biosimilars Market Analysis and Forecast by Sales Channel10. Global HGH Biosimilars Market Analysis and Forecast by Region11. North America HGH Biosimilars Market Analysis and Forecast12. Latin America HGH Biosimilars Market Analysis and Forecast13. Europe HGH Biosimilars Market Analysis and Forecast14. Asia Pacific HGH Biosimilars Market Analysis and Forecast15. Middle East & Africa HGH Biosimilars Market Analysis and Forecast16. Competition Landscape

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Jan 20

What Are the Different Stages of Intermittent Fasting? – Healthline

Intermittent fasting refers to eating patterns that cycle between periods of eating and fasting.

Although several forms of intermittent fasting exist, most involve abstaining from food for periods of 1624 hours at a time.

When practicing fasting, your body moves through the fed-fast cycle, which is characterized by changes in your metabolism and hormone levels.

This cycle is not only responsible for the metabolic changes that occur during intermittent fasting but also credited with providing some of its health benefits.

This article takes an in-depth look at the different stages of fasting.

The fed state occurs within the first few hours after eating as your body digests and absorbs nutrients from food.

During this period, your blood sugar levels increase and higher amounts of insulin are secreted. Insulin is the hormone responsible for transporting sugar from your bloodstream into your cells (1).

The amount of insulin released depends on the composition of your meal, the amount of carbs consumed, and how sensitive your body is to insulin (2).

Extra glucose (sugar) is stored in the liver and muscles as glycogen. Glycogen is your bodys primary form of stored carbs, and it can be converted back into sugar as a source of energy as needed (3).

During this time, levels of other hormones, including leptin and ghrelin, also shift.

Ghrelin is a type of hormone that stimulates hunger, and its levels decrease after you eat. Meanwhile, leptin, which has an appetite-suppressing effect, increased after eating (4, 5, 6).

Note that the fed-fast cycle resets back to the fed state as soon as food is consumed during a fast.

Also, the size and composition of your meal affect how long your body remains in the fed state.

The fed state occurs within the first few hours after eating. During this state, your blood sugar and insulin levels increase, while levels of other hormones, including leptin and ghrelin, shift.

Around 34 hours after eating, your body transitions into the early fasting state, which lasts until around 18 hours after eating.

During this phase, your blood sugar and insulin levels start to decline, causing your body to start converting glycogen into glucose (sugar) to use as energy (1).

Toward the end of this phase, your body will slowly run out of liver glycogen stores and start searching for another energy source.

This intensifies lipolysis, a process in which triglycerides from fat cells are broken down into smaller molecules that can be used as an alternative source of fuel (7).

Your body also converts amino acids, which are the building blocks of proteins, into energy.

Many common forms of intermittent fasting, such as the 16/8 method, cycle between the fed state and early fasting state.

A few hours after eating, your body transitions into the early fasting state, which occurs when glycogen, amino acids, and fatty acids are converted into energy.

The fasting state lasts from about 18 hours to 2 days of fasting.

By this point, your glycogen stores in the liver have been depleted, and your body begins breaking down protein and fat stores for energy instead.

This results in the production of ketone bodies, a type of compound produced when your body converts fat into fuel (8).

This also causes your body to transition into ketosis, a metabolic state in which your body uses fat as its primary source of energy (9).

However, the transition into ketosis may not happen immediately as you enter the fasting state, but likely later on (10).

As with the fasting state in general, the size and composition of your usual diet and last meal, along with individual differences, affect how quickly you enter ketosis.

Some of the most common signs of ketosis include decreased appetite, weight loss, fatigue, bad or fruity-smelling breath, and increased levels of ketone bodies in the blood, breath, or urine (11).

Ketosis can also be achieved through other methods, including by following the ketogenic diet, which involves significantly decreasing your intake of carbs (12).

Keep in mind that ketosis is different from ketoacidosis, which is a dangerous condition that occurs when your blood becomes too acidic (13).

Ketoacidosis generally occurs as a result of illness, infection, or unmanaged diabetes, and unlike ketosis, it requires immediate medical attention (13).

Additionally, note that forms of intermittent fasting that have shorter windows of fasting ranging from 1218 hours per day may not reach this state, as ketosis may not be achieved with fasts lasting less than 24 hours, unless you also follow a very low carb diet.

The fasting state lasts from about 18 hours to 2 days of fasting. At some point during this state, your body enters ketosis, a metabolic state in which fats are broken down and used as an energy source.

During extended periods of fasting, your body enters the long-term fasting state, which typically occurs around 48 hours after food intake. Some people refer to this state as the starvation state.

In the long-term fasting state, insulin levels will continue to decrease and levels of beta-hydroxybutyrate (BHB), a type of ketone body, will steadily rise (1, 14).

Your kidneys also continue to generate sugar via a process called gluconeogenesis, which serves as the main source of fuel for the brain. Ketone bodies provide energy for the brain as well at this point (1, 15).

The breakdown of branched-chain amino acids (BCAAs), which are three of the essential amino acids, is also reduced to help conserve muscle tissue in the body (1).

Keep in mind that long-term fasts are not recommended for most people and should only be performed under medical supervision.

The long-term fasting state, or starvation state, occurs around 48 hours into fasting. During this period, insulin levels decrease, ketone levels increase, and protein breakdown is reduced to conserve muscle tissue.

While practicing intermittent fasting, your body moves through several phases of the fed-fast cycle, depending on the amount of time that you fast.

The four phases include the fed state, early fasting state, fasting state, and long-term fasting state (starvation state).

Each phase varies based on the primary source of energy used for the body, as well as how it affects your metabolism and levels of specific hormones.

If you have any underlying health conditions or are taking any medications, be sure to talk with your healthcare provider before trying intermittent fasting.

Additionally, keep in mind that prolonged fasting should only be conducted under medical supervision.

What Are the Different Stages of Intermittent Fasting? - Healthline

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Jan 20

Weight loss: "I finish my dinner before 7 pm to stay fit" | The Times of India – Times of India

2020 was difficult for most of us. But it also made me realize that darkness is always bad. After all, there's always light at the end of the tunnel.

So my journey to fitness has been quite complicated. I used to work out and train actively, until 2018. Then, my weight got stuck and I quit the gym.

Later, I went through some personal issues. Stress and anxiety made me gain weight rapidly. I reached a point where I didn't even realize my weight had gotten so out of control. Health complications came up too.

It was only when my sister came home on a vacation that I emerged out of the dark. She really motivated me and urged me to get moving. So, in March 2020, when the country went into a lockdown, I started my fitness journey again and lost weight, with the help of my supportive family.

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Weight loss: "I finish my dinner before 7 pm to stay fit" | The Times of India - Times of India

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Jan 20

I Ate A Modified Low-Carb Diet To Lose 110 Pounds After Being Diagnosed With A Heart Condition – Women’s Health

My name is Susana Rodriguez (@myhealth.iswealth), and Im 29 years old. I live in Los Angeles and I'm a full-time mom. After being diagnosed with heart issues, I decided to start eating a flexible low-carb diet, practicing portion control with the Lose It! app, and walking for weight loss to lose 110 pounds.

Before I started my weight-loss journey, I struggled a lot with having the energy to do simple things. Putting on my shoes or playing with my daughters took so much effort. I also struggled with self confidence. Being overweight made me so insecure. Though being overweight didnt stop me from having happy moments in my life, I was unhappy with myself. At my heaviest I weighed 273 pounds.

I started suffering from heart palpitations and an irregular rhythm. I also experienced chest pain and pressure, faintness, and fatigue. I couldnt even walk for seven minutes to pick my daughter up from school without feeling like I was going to black out. I was in and out of the ER all year, and I kept getting misdiagnosed with anxiety. But I knew something was wrong with my heart.

After finally being referred to a cardiologist in December 2019, I had an echocardiogram and other tests done. My cardiologist told me that I had moderate left ventricular hypertrophy (LVH), which basically means I have an enlarged heart and, if left untreated, it could lead to sudden cardiac arrest or heart failure.

I had spent all of 2019 depressed, and imagining dying and leaving my girls. I was desperate to feel well. So in January 2020, I knew the time was now to turn my lifestyle around and take control of my health.

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When I looked at the guidelines for a low-carb diet and what that meant, they said I needed to limit certain healthy things like fruit, oatmeal, and dairy that I didnt want to cut out. So I decided to do a low-carb diet my own way.

For my heart health, I avoid greasy and fried foods, and I pay attention to sodium, sugar, and cholesterol on nutrition labels. I also try to avoid foods high in trans and saturated fats. I track my food in the Lose It! app and practice portion control. If there is anything I want but it isnt heart-healthy, I make my own healthy alternative. I dont feel deprived or restricted, and I feel in control of how I eat.

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I would walk three to five times a week for at least 30 minutes. It was really challenging at first because I wasn't used to getting any movement in, and I would get dizzy and feel faint. But it quickly became my favorite way to de-stress and move my body. Eventually, I was cleared to exercise.

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Now, a typical week of exercise includes walking two miles, five days a week. I also enjoy doing Zumba Toning twice a week and HIIT with dumbbells or bodyweight three times a week. I got into HIIT by playing games on the WayBetter app, and I fell in love with how strong it made me feel.

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These three changes made the biggest difference in my weight-loss results.

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The 110 pounds I have lost doesnt compare to the weight lifted off my shoulders. I am now truly happy. It's not about the weight you lose itself, but the life you gain. I have never felt stronger. I feel unstoppable. Everyday isnt easy, but its worth it. Id rather struggle every day with trying to better my health than struggle with the consequences of neglecting it.

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I Ate A Modified Low-Carb Diet To Lose 110 Pounds After Being Diagnosed With A Heart Condition - Women's Health

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Jan 20

5 Ways to Get Back on Track With Healthy Habits, From a Doctor – The Beet

Just about now, halfway through the month of January, you are likely one of the 60 percent of Americans who has already "broken" your resolutions to eat healthily, get daily exercise, and go dry for January. But there's a simple fix, to help you get back on track and stay on track according to Dr. Amy Lee, an expert in weight control, obesity, and nutrition who has treated over 15,000 patients and is the chief medical officer of Lindora Clinics of Souther California. She has given talks to HBO, Hulu, PBS, and UCLA's famed "Vital Signs" series, and worked on weight control methods published in the medical journal Nutrition and Metabolism.

Dr. Lee first started her career as a medical practitioner, in Southern California, treating patients for weight-related ailments, always treating the symptoms and never the root cause. She said her work as a doctor, seeing patients who were obese or overweight and giving them medicines to try toalleviate their symptoms,and then watching them get worse, andneed more medications, and still more, never getting better or losing weight, but just getting sicker and sicker, made her want to step off that endless treadmill and become a specialist in nutritional health and medicine. So she changed everything, including her approach, and made her practice centered around the ways people can lose weight and keep it off, be healthy and avoid the need for medications in the first place.

"I realized that endlessly medicating people who had disorders related to lifestyle diseases like hypertension, obesity, type 2 diabetes, and heart disease were never going to change anything. the only way to change that cycle is to start at the beginning and help teach people to eat healthier and lose weight, not withintervention, but by helping them learn to make better choices," she explains. She has 4 simple strategies for getting back on track and staying on track, for the rest of the month, year, and a lifetime ahead.

Dr. Lee: Thinking about things in absolutes is the problem. It's not "all or nothing," that leads to success. It's taking things in the right direction.There are levels of success and you don't have to be too hard on yourself if you're doing better than last month or last year.

Tip 1. Stop thinking in terms of "all or nothing behavior." Whether you're talking about Dry January or other resolutions, we all bring in the New Year with ways that we think we can do better. And we set up these unnatural expectations. So let's say you usually have 8 drinks a week, instead of telling yourself you're going to have zero, tell yourself you're going to have 2 drinks a week, and then plan those occasions. Or if you're trying to lose weight, you can say: I am not going to eat cookies ever again,but then you have a cookie. It's how you react that makes the difference between success and failure. Don't tell yourself messed up. Tell yourself you planned to have 2 cookies a week and you're still on track.It's the "all or nothing" mentality that trips us up and makes us think we have failed. And then that leads to giving up. You can't be perfect all the time but if you are reaching realistic goals and doing better than before, or last year, then your resolutions are a success.

Understand what your goal is. If you think of Dry January, it's similar to diets in general. Realizing "Why I want to make a change this year" is part of it. If you're treating your stress with alcohol, break that cycle. Use something healthy like a walk or bike ride to get rid of stress. The habit that you're breaking is more important than being perfect all the time. So if you have a drink, tell yourself, that's one of my two, and then get right back on track.

Weget into that mindset of "all or nothing" or "black and white" thinking. When we get into that mindsetand we don't do it perfectly we have failed. But you are not going to gain weight with one cookie. So if you have a cookie, it is not going to make you fat. But when you give in and have cookies day after day, it will. So just step out of that mindset and tell yourself "I'm doing better."

Dr. Lee: Give up just one thing first.Tell yourself, no more sugar. Or if it were my choice, I would have all my patients decide: No more packaged food. Then if it's in the house you can either tell yourself -- "That's not my food" and keep your snacks in another cabinet, or if you live alone, you can just throw it all away or give it all away.

Tip 2: Give up all packaged foods and especially added sugar. The first and most important thing for us to do as healthy eaters is to get rid of junk food, added sugar, and processed food. Then eat a piece of fruit or a small number of nuts instead. If you know you have a snack attack at 3 p.m. then go eat an apple or some nuts at that time. Make the decision to give up added sugars and it will help you lose weight and feel better fast. It's the number one thing I tell my patients to change.

Tip 3. Don't compare yourselves to others. They may have a different physical makeup. Sadly, just because your husbandor your brothercan eat chips and snack all day long and not gain weight (though junk foods aren't good for him either) as women we have a harder time maintaining a healthy weight when we eat that junk. It's just metabolic. Some people can get away with it and not gain weight, or they can lose it quickly if they decide to give up beer or chips or high calories foods. As women, we are smaller and we don't handle junk food as readily as the male body does. Don't feel bad about it, just tell yourself it's a biological difference and stay away from that stuff.

Dr. Lee. You are always going to be able to have a treat or some people like to call it a cheat meal, as long as you recognize that it is the exception. If you think of it as a slippery slope then you won't be in a good mindset to get back on track. Instead think: Consistency is the key to being healthy.

Tip 4. Be Consistent. Don't make exceptions all the time, but if you are consistent, approximately 90 percent of the time you will end up with healthy results. Your body has the ability to be resilient so if you are eating a healthy breakfast and a big salad for lunch and you get nutrients 90 percent of the time, then the 10 percent of the time that you don't make a healthy choice won't make you fat or gain weight. Just tell yourself, I want to be consistently healthy, and get back to behaving that way.

Dr. Lee: I have a simple one. I ask myself, Is it worth it?

Tip 5.Ask yourself, Is it worth it? If I stop and think:Is this unhealthy choice or snack, or lapse, worth giving up my goals for, is it going to be worth it, most of the time it isn't the momentary satisfaction that will pass, but the long-term lifestyle of being healthy and maintaining a healthy weight and avoiding all the problems that come along with being overweight, either in terms of diseases or just how you feel day to day, then that reward is so much bigger than the momentary satisfaction of eating a cookie.

If you want to learn more from Dr. Lee, she is reachable at the Lindora Clinicwebsite.

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5 Ways to Get Back on Track With Healthy Habits, From a Doctor - The Beet

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Jan 20

Consume eggs in this way if you want to lose weight – OrissaPOST

If you are worried about your increasing weight, then start eating eggs. Yes! You heard it right. You might be thinking that eggs lead to weight gain. But, then eggs can also help reduce your weight.

Some people like to eat eggs very much, while some people avoid because their intake will lead to weight gain. But let us tell you that if egg is used in certain ways, then the egg can reduce your weight.

Eggs are rich in protein and many nutrients that are necessary for your weight loss. Eggs help to increase the metabolic rate of the body which is necessary to lose weight. If you are fond of eating eggs, then include these things with eggs that can reduce your weight quickly.

Black pepper with eggs: If you eat an egg, take black pepper with it. Pepper powder contains piperine which prevents the formation of fat cells in the body. If you have fat in your waist then use black pepper powder on boiled eggs. Pepper will increase test as well as control your weight.

Coconut oil: Coconut oil is considered excellent for weight loss. Coconut oil can help reduce the fat around the waist. You can cook and eat eggs in coconut oil. According to a study people lost 1.1 inches from their waistline after intake of two tbsp of coconut oil regularly for a month.

Use spinach and eggs: Spinach is a very useful vegetable for health. Eating spinach in eggs during the winter season not only adds taste in your dish, but also keeps your weight under control. Spinach has fewer calories and reduces your weight rapidly. The use of spinach also helps in improving muscle growth.

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Jan 20

Transformation Coach’s Surprisingly Helpful Post Gives Hope To Anyone Wanting To Lose Fat – DMARGE

It may sound obvious, but if you want to gain muscle, you need to do more than lift weights and drink protein shakes. You need to follow a meal plan too, and track your calorie intake.

In order to make gains of any description, you need to be a calorie surplus, meaning you consume more calories than your burn, and which also needs to be a higher figure than your BMR. This is your Basal Metabolic Rate; the number of calories you need to consume just to maintain your current weight.

But, of course, life gets in the way. You may enjoy a few beers every now and then, or like to reward yourself for a good week with a calorific cheat meal although this can potentially provide more negatives than positives.

So what is the best plan to follow in order to see consistent gains throughout the year? Personal trainer and online fitness coach James Kew may havethe answer.

Taking to Instagram, James posted an image detailing what happens if you try to shed any excess body fat by following strict diets, as opposed to consistent training and eating sensibly.

If youre someone who is overweight, your natural instincts are going to be diet. This means youll cut out meals entirely, or swap out previous junk food favourites with much healthier options, all the name of eating clean. But as we said, life happens. These healthy foods can become boring over time, and youre more likely to gorge on sweet treats or foods high in fat, because you feel it wont make too much of a difference in terms of your goals.


Bingeing regularly say every other weekend can have serious detrimental effects and in most cases, will completely reverse the work youve put into eating clean, says James.

On the contrary, James says that eating in a moderate calorie surplus, somewhere between 200-300 calories over the maintenance for most of the year (around 9 months) in combination with cutting for 2-3 months to remove body fat, can provide more beneficial and more sustainable results.

This figure can potentially change depending on your body type: ectomorphs, for example, may find they need to consume a larger number of calories to see similar results to mesomorphs. Just make sure you dont make the same bulking mistake as this guy, who put on too much body fat too quickly in the pursuit of muscle gains.

Let it be known, eating more food sources such as carbohydrates (commonly associated with weight gain) can actually help you lose fat, just as long as you eat the right foods and the right amount.

In a separate post, James adds that these foods should include high amounts of protein, plenty of fruit and vegetables and carbohydrates, and shouldnt include all the wonder miracle fat loss supplements and food products that fill up supermarket shelves. When youre in your cutting phase of the year, as long as you are in a calorie deficit, you are going to lose body fat.

For the remainder of the year, go into a caloric surplus (ensuring you consume plenty of protein) and watch that muscle grow. Just dont expect results overnight.

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