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Mar 27

Eat well – NHS

Eating a healthy, balanced dietis an important part of maintaining good health, and can help you feel your best.

This means eatinga wide varietyof foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

This page covers healthy eating advice for people who dont have specific dietary requirements as a result of having a condition like diabetes.

The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:

If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts.

Try to choose a variety of different foods from the 5 main food groups.

Mostpeople in the UKeat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fishor fibre.

Read more about understanding calories and cutting down on calories.

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Fruit and vegetables area vital source of vitamins and minerals, and should make up just over a third of the food you eat each day.

It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.

There's evidence that people whoeat at least5 portions a day have a lower risk of heart disease, stroke and some cancers.

Eating5 portions is not as hard as it sounds. Just 1 apple, banana, pear or similar-sized fruit is 1 portion (80g) each.

A slice of pineapple or melon is 1 portion. Three heaped tablespoons of vegetables is another portion.

Having a sliced bananawith your morning cereal is an easy way to get 1 portion.Swap your mid-morning biscuit for a tangerine, and add a side salad to your lunch.

Have a portion of vegetableswith dinner, and snack on fresh fruitwith natural plain yoghurt in the eveningto reach your 5 A Day.

Read more about what counts towards your 5 A Day.

Starchy foods should make upjust overa third of everything you eat. This means your meals should be based on these foods.

Potatoes with the skins onarea great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too.

Choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre whitebread.

They contain more fibre, and usually more vitamins and minerals, than white varieties.

Read more aboutstarchy foods.

Milk and dairy foods such as cheese and yoghurt are good sources of protein.Theyalso contain calcium, which helps keep your bones healthy.

To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmedmilk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat, lower-sugar yoghurt.

Unsweetened calcium-fortified dairy alternatives like soya milks, soya yoghurts and soya cheeses also count as part of this food group and can make good alternatives to dairy products.

Read more aboutmilk and dairy foods.

These foods are all good sources of protein, which is essential for the body to grow and repair itself. They're also good sources of a range of vitamins and minerals.

Meat is a good source of protein, vitamins and minerals, including iron, zinc and Bvitamins. It's also one of the main sources of vitamin B12.

Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.

Read more about meat.

Fishis another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids.

Aim to eat at least 2 portions of fish a week, including1 portion of oily fish.

You can choose from fresh, frozen or canned, but remember that cannedand smoked fish can oftenbe high in salt.

Eggs and pulses(including beans, nuts and seeds) are also great sources of protein.

Nuts are high in fibre and agood alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation.

Read more abouteggs and pulses and beans.

Some fat in the diet is essential, but should be limited to small amounts.

It's important to get most of your fat from unsaturated oils and spreads. Swapping to unsaturated fats can help lower cholesterol.

Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Read more about why you need to cut down on saturated fat and sugarin your diet, which foodsthey occur in,and how to make healthier choicesin 8 tips for healthy eating.

Most adults in England are overweight or obese. Check whether you're a healthy weight using the BMI calculator.

If you need to lose weight, you can use the NHS weight loss plan. It's a free 12-week diet and exercise plan to help you lose weight and develop healthier habits.

The plan, which has been downloaded more than 2 million times, is designed to help you lose weight safely and keep it off.

Page last reviewed: 11/02/2019Next review due: 11/02/2022

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Eat well - NHS

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Mar 27

Technogym, fitness and home workout gym equipment

Technogym is known all over the world as "The Wellness Company" - a company that has helped to develop the hedonistic concept of "fitness" into a true lifestyle: Wellness. Living the "Wellness" lifestyle means regular physical activity, correct nutrition, and a positive mental attitude.Technogym's mission is to help people live better, and the company achieves this by providing the best possible gym equipment, services, content and programmes, all of which use technology to connect to one another so that users can experience Wellness no matter where they are: this is the Wellness Connected Experience. Indeed, everyone can find their own content and training programmes on any Technogym equipment and on any personal device.Thanks to the modularity of the solutions that Technogym offers, Wellness professionals can enable their customers to enjoy the same Wellness Connected Experience anywhere: gyms, hotels, medical practices, schools. In order to achieve this, Technogym provides operators with all the tools they require: from financial services to interior design guidance, and from after sales assistance to marketing support.Furthermore, both operators and private individuals can enjoy access to the world's most complete range of gym equipment, for cardio training,strength training,functional trainingand group activities. The quality of Technogym products is also a direct result of the decades of experience gained as the official supplier to six Olympic and Paralympic Games. Anyone choosing Technogym products can rest assured that they are training on equipment of the very highest level, just like a professional athlete. Thanks to the extensive range of productsandsolutions available, Technogym is able to help people achieve their sporting and wellbeing goals. Weight loss, strength training, or stretching exercises for the back: with Technogym products, users can achieve all of this, and much more. Products conceived and designed for all types of user: from beginners to professionals. WithMYCYCLINGandSKILLROW, for example, users can hone their cycling and rowing fitness and skills. If the goal is to lose weight, or simply to stay fit, Technogym treadmills, such as the MYRUN, provide the perfect solution. Meanwhile, the PURE STRENGTHrange of products has been designed and conceived for those who want to train and improve their strength, and reach their maximum athletic potential.For those who prefer to train whilst taking part in engaging, sociable activities, Technogym has developed a number of specific formats such asGroup CycleandSKILLROW Class. Finally, the quality, ease of use and safety that distinguish Technogym equipment enable these solutions to provide valuable support in the rehabilitation and medical fields too.Technogym's goal is to make Wellness accessible to everyone, everywhere, regardless of age.Technogym is a leading company in the following products: cable station gym, exercise bikes, fitness accessories, gym benches, gym stretching equipments, professional rowers, selectorised machines, stair climbers, treadmills, and much more

The TECHNOGYM logo is synonymous with WELLNESS worldwide.

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Mar 27

US Army MWR :: Fitness Center

The USAG-Miami Fitness Center provides an array of high quality, customer-driven fitness, health and recreational programs at no or reasonable cost to military, civilian employees and Family members of USSOUTHCOM and USAG-Miami.

1. What are acceptable forms of ID for access to the Fitness Center?

All patrons are required to present a CAC card, badge or drivers license and must be registered in the RecTrac data base. Swiping of ID card is mandatory for all patrons.

2. Who is eligible to use the Fitness Center?

a. The fitness facilities are for the primary use of active duty military personnel who are assigned or attached to USSOUTHCOM and their family members;

b. Members of the Army National Guard (ARNG) and US Army Reserve (USAR) and their Family members, either active or reserve component;

c. Retired military personnel and their Family members;

d. DOD civilians and contractors working at USSOUTHCOM and their Family members;

e. External users such as federal government employees, City of Doral Police Department, City of Doral Fire, Rescue Department and Miami-Dade Police Department, with proper identification during regular fitness center hours.**

** External users do not have authorization to sponsor guests.

3. What is the youth age policy for the Fitness Center?

The age requirement at USAG-Miami Family and MWR Fitness Center is 16 years. Family members ages 12-15 must be accompanied and supervised at all times by a responsible patron eighteen (18) years of age or older and eligible to utilize the facilities.

Children ages 6-11 may utilize the basketball courts and racquetball courts and must be supervised at all times by a responsible patron eighteen (18) years of age or older and eligible to utilize the facilities. Appropriate action will be taken for children left unsupervised.

4. Are strollers or baby carriages allowed in the fitness area?


5. Does the Fitness Center have a dress code?

Yes, appropriate athletic attire must be worn while utilizing the fitness center. Jeans, dress pants, cut offs, etc. are prohibited. Shirt and shoes are required at all times. No exposed midriffs.

Prohibited clothing: shirtless, half-shirts, torn and/or cut shirts, suggestive insignias or pictures, exposed sports bras, bathing suits and bare feet in public areas.

Appropriate athletic attire will be determined by facility personnel on a case-by-case basis.

6. Are personal trainers available by request?


7. Can I request specific music to be played?


8. Can visitors use the Fitness Center?

Yes. Active duty military personnel, Retirees, civilians assigned to USSOUTHCOM and Family members are authorized to sponsor guests at the fitness center. Sponsor and guest must sign a hold harmless agreement before utilizing the facility. The sponsor is responsible for their guests behavior while using the facility and the guest must leave when the sponsor leaves the facility.

External users do not have authorization to sponsor guests.

9. How much are Fitness Center classes?

Indoor cycling, Yoga, and Zumba are $3 per class. Punch passes, which comprise 10 classes, are available for $25 and never expire.

10. Are there spa & wellness services available, i.e. massages, esthetician, dietitians, etc.?

We are currently working on a contract to continue massage services.

11. What are the hours of operation?

Monday - Thursday 5 a.m.- 9 p.m.

Friday - 5 a.m.- 8 p.m.

Saturday & Sunday - 10 a.m.- 5 p.m.

Closed on Holidays.

After hours usages for USSOUTHCOM badge holders only. No guests, dependents or outside agencies before or after MWR staff operational hours.

12. Can I rent a locker?

No. Lockers are for daily use only. No items should be left inside lockers overnight. Three (3) warnings will be given before items are removed. Lockers are checked after normal hours of operation. Items found will be stored in lost and found for a maximum of thirty days.

No BAGS will be allowed on Fitness Center second level, no exceptions.

13. Can I make a reservation for the basketball and racquetball courts?

Yes. Reservations for basketball and racquetball courts can be made at the Fitness Center front desk at +1 (305)-437-0123 or +1 (305)-437-0124. Reservations for ceremonies or special events must be approved by the Fitness Center manager.

14. Does the Fitness Center have towels to wipe down the machines?

No. Gym wipes are provided to wipe down equipment and cardio machines after use. Gym wipes and trash cans are located in each room and around the track in the Fitness Center.

Federal law prohibits firearms in this facility unless on official duty.

Family and Morale, Welfare and Recreation Fitness Center Standard Operating Procedure (SOP). Reference AR 215-1

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US Army MWR :: Fitness Center

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Mar 27

Top 20 Fitness Apparel Brands On Instagram – Gym Clothes

Fitness apparel and Instagram is a match made in heaven

The great thing about fitness apparel on Instagram is that you can admire it and then own it at the click of a button. It goes without saying that the following fitness apparel companies are the best on Instagram and perhaps the industry.

Enjoy the list!

#betterthanyesterday shows the power behind this company

Their apparel is designed for the male athlete looking to surpass barriers with strength and confidence in his life.

Bonus perk: Free shipping on all orders.

Follow them on Instagram @tenthousandgear

This company has unique styles designed for the daring woman. Describing them as creative would be an understatement.

Their Velvet Vibes line has a bold and attractive taste. It definitely catches peoples attention in and out of the gym.

Follow them on Instagram @sukishufu

These bold and fashion forward styles will take your breath away. We personally love their camo looks.

Check out their cool blog on their website for awesome tips.

Follow them on Instagram @wearittoheart

Designed to exercise the state of mind.

This company has paired style and functionality allowing it to become a versatile apparel company.

Keep an eye out for them, they are growing quick!

Follow them on Instagram @eysommenswear

A brand exclusively for men that creates eco-friendly apparel

The ideology behind the brand is to push ourselves and those around us a little further towards greatness everyday.

Our personal favorite item is the Element-Tee Camo

Follow them on Instagram @rhoneapparel

This apparel company is designed for women who dare to feel bare.

Their motto is empowering to women all over the world and rightfully so!

Brazil Wears leggings range from elegant and simplistic to daring and creative.

Follow them on Instagram @brazilwear

Heroine Sport is an authentic hybrid activewear company that makes their apparel locally in the United States.

While Heroine Sport apparel are designed for females, they also have a very fashionable and luxury mens line through @herosportofficial

Our personal favourite item in their store definitely has to be the Tread Leggings.

Follow them on Instagram @heroinesport

Straight out of BC Canada (Lululemon once began in Canada).

This company has created fashion forward activewear for those who engage in yoga, runs, and everyday fitness.

They have an absolutely dazzling website.

Follow them on Instagram @karma_athletics

Designed for high performance and bringing forth the mind muscle connection. This fitness apparel brand is unique and we love it.

Vimmia has allowed the mind to connect with body through their unique fitness apparel.

Follow them on Instagram @vimmia_active

This company caters to men and women by providing apparel, accessories and sponsorship to athletes.

Muscle Club is renown for their exceptional customer service, so you dont have to worry about anything when getting your apparel from them!

Follow them on Instagram @muscleclub

The name says it all.

Theyve built a massive following simply by advertising their customers on their Instagram page.

This growing company is said to have the most comfortable apparel according to some fans.

Follow them on Instagram @squats_fitness_apparel

Beginning as just a sportswear company, Michi has grown in almost all facets of apparel!

This NYC company that began in just 2010 has grown enormously since.

We are a big fan of their Spring 2017 look book! Go check it out on their website.

Follow them on Instagram @michi_ny

This company has made the perfect active wear for the urban lifestyle.

Their unique clothing line has started to expand into shoes and gym bags.

Two thumbs up for P.E. Nation!

Follow them on Instagram @p.e.nation

With headquarters in London & Los Angeles, this company is on a mission to be the innovative leader in fitness apparel.

They have patented technology in proprietary fabrics that are exclusively offered to enhance every movement.

Follow them on Instagram @varley

This beautiful womens active wear company has started to take the internet by storm.

The new Spring 2017 line is so trendy.

To all the females looking to mix fashion and fitness, this is the place to go!

Follow them on Instagram @koralactivewear

This cool innovative brand has so many different styles to choose from!

The lay out on their Instagram feed is truly beautiful.

Follow them on Instagram @gymtopz_vzla

Just the name sounds motivating!

Not only do they sell high-end apparel that is designed with premium quality materials, but they have trainer programs too!

Best part is they ship worldwide!

Squat Wolf is a premium athletic wear brand that began in the UAE.

Two professionals set out on a journey to revolutionize the fitness industry with high-quality products and transparent service.

Today their dream has come true as this business is thriving and providing value worldwide.

With an inspiring motto pushing individuals to dream more, do more, and be more, this company has risen to the top of social media fitness apparel companies.

Their Instagram page is full of high quality images that may just motivate you to pick up some weights and get to work.

Follow them on Instagram @alphalete

Ah, the famous Gym Shark. What an incredible story they have! From starting from the bottom (literally) to over 1.2 million followers.

They have it all, from tank tops, leggings, sweaters, you name it!Gym Shark is has become a great representation of what a good idea and hard work merged together can result in!

Follow them on Instagram @gymshark

The rankings are based on followers of modern fitness apparel companies.

We hope you enjoyed our list of The Top Fitness Apparel Brands on Instagram!

Nowadays it seems as though everyone is trying to be an Instagram influencer, and as a result, it may seem overwhelming even to dream about that lifestyle. The truth is, anyone can do it with enough persistence and the right guidance. If you are looking to become an influencer and make a living doing what you love we have designed a 2-hour course that outlines a step-by-step process to gain a following online and how to convert this following into business for yourself.

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Mar 27

Fort Benning Fitness Centers and Gyms

MWR has five fitness centers on Fort Benning. Four of them are free to our patrons, and the fifth the Breezeway Fitness Center is open 24/7 for members.

Patrons must present a military or dependent ID. Patrons may bring up to two guests only if the guests live outside of a 50-mile radius of Fort Benning. Proof in the form of a federal or state-issued ID card showing the guest's address is required.

Children 12 and younger are not permitted in the cardiovascular and strength training areas, sauna, steam rooms or jacuzzi. Family members 15 years and younger must be actively participating in the same activity and under direct supervision of a parent or guardian.

The 23,142 square foot Audie Murphy Athletic Performance Center is equipped for athletes and Soldiers focused on improving performance on or in the field. The center was dedicated in 1972 to the nations most highly decorated Veteran, 2nd LT Audie Murphy, who earned the Medal of Honor during World War II.

Weve stocked the center with equipment geared toward functional training, including kettle bells, medicine balls, sleds, power racks, dumbbells, TRX, rowers, ladders, climbers, stability balls, battling ropes, slide boards and more.

Between 5:30 and 11 a.m., Soldiers in PT gear are our primary clients and our first priority. Please schedule your visit accordingly and always yield equipment, classroom or floor space to these Soldiers.

Aside from peak PT hours, you will find Audie Murphy to be a quiet facility, perfect for those serious about their workout.

The Breezeway Complex Fitness Center is a membership only facility and open 24/7. Office hours are 7am-4pm weekdays. This facility includes smaller machines, and new equipment for functional fitness. The price of membership is:

membership includes the outdoor fitness park. Equipment includes a multi-station rig, bumper plates, Olympic bars, pull-ups, medicine balls TRX trainers and more.

To reserve any part of the facility, call +1(706) 844-5766.

Kefurt has:

Our newest fitness center is located on Harmony Church and features 24,000 square feet of full range Hammer Strength plate loaded equipment, Nautilus Selectorized Strength Equipment, cable crossovers, squat racks, ultimate Sorinex Battle Rig, and a large functional fitness area. There are also fitness rooms for cardio, spin, wrestling, dumbbells and more.

Santiago Fitness Center opened in 1977, nearly a decade after the death of its namesake, Spec. 4 Hector Santiago-Colon, who earned the Medal of Honor in Vietnam.

The 23,728 square foot facility is a favorite among the Sand Hill cadre and military retirees, who find it more quiet and convenient than facilities on Main Post. Santiago Fitness Center has basketball and racquetball courts; plate loaded, free and selectorized weight equipment; cardio equipment; locker rooms and a co-ed sauna.

Smith Fitness Center is a 100,000 square foot facility with state-of-the-art equipment and amenities. The gymnasium can be configured into basketball courts or two volleyball courts. The center has 12,500 square feet of cardiovascular and weight training space, 7,500 square feet of exercise and training rooms, a rock climbing wall, and two racquetball courts. At Smith Fitness Center, we offerpersonal trainingand fitness classes.

At Smith Fitness Center and Audie Murphy Athletic Performance Center, we offer a variety of classes to help you get in shape and stay in shape! The cost is $25 per month for unlimited classes or $3 per class. For more information, email

Class Descriptions:

Body Pump: This 60 minute workout challenges all major muscle groups by using the best weight-room exercises, such as squats, presses, lifts and curls. The key to Bodypump is the rep effect," which focuses on high repetition with low weight loads.

TRX Combo: Suspension training bodyweight exercise develops strength, balance, flexibility, and core stability. Add cardio bursts for the complete workout!

Muscle Challenge: Strengthen your entire body as you challenge each muscle group.

Ab Attack: Hardcore abdominal work, focuses on toning and defining the abs and strengthening the back to improve posture and core strength.

GRIT: These HIIT workouts build cardiovascular fitness while improving strength, building lean muscle and maximizing calorie burn. A 30-minute high-intensity interval cycle workout helps you smash goals faster! Series: Cardio, Strength, and Plyo

Extreme Cycle: 30 Minute Cardio Peak, High Intensity Interval Training that will improve your fitness and take your cycling experience to the next level!

INSANITY: Total body workout that requires no equipment, using body weight for resistance. Burn up to 1,000 calories an hour!

STRONG by Zumba: Combines bodyweight, muscle conditioning, cardio and plyometric training moves synced to music designed to match every move.

Boxing: Learn the fundamentals of boxing; including stance, footwork, and punches, while doing high intensity workouts that will get you in great shape.

Zumba: A fusion of Latin and international music/dance themes that create dynamic, exciting, and based on the principle that a workout should be fun and easy to do.

RPM/Spin: Ride to the rhythm of powerful music! Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training, all indoors. Sweat and burn to reach your endorphin high.

PiYo: This class combines the music-sculpting, core-firming benefits of Pilates with the strength and flexibility advantages of yoga.

Yoga: Beginner, intermediate, and advanced Yoga moves designed to work on strength, flexibility, and breathing. Improve performance, reduce injury, and provide faster recovery for athletes of all levels.

We have personal trainers to help you reach your fitness goals. We offer consultations and individual or group sessions. For more information, contact the fitness director or call +1(706) 527-2275.

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Fort Benning Fitness Centers and Gyms

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Mar 25

Weight loss: 6 strategies for success – Mayo Clinic

Weight loss: 6 strategies for success

Follow these proven strategies to reduce your weight and boost your health.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

Long-term weight loss takes time and effort and a long-term commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.

So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Once you're ready to launch your weight-loss plan, set a start date and then start.

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5 percent of your current weight may be a realistic goal. Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you're 180 pounds (82 kilograms), that's 9 pounds (4 kilograms).

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise such as brisk walking for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.


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Mar 24

Human growth hormone (HGH): Does it slow aging? – Mayo Clinic

Human growth hormone (HGH): Does it slow aging?

Human growth hormone is described by some as the key to slowing the aging process. Before you sign up, get the facts.

Growth hormone fuels childhood growth and helps maintain tissues and organs throughout life. It's produced by the pea-sized pituitary gland located at the base of the brain. Beginning in middle age, however, the pituitary gland slowly reduces the amount of growth hormone it produces.

This natural slowdown has triggered an interest in using synthetic human growth hormone (HGH) as a way to stave off some of the changes linked to aging, such as decreased muscle and bone mass.

If you're skeptical, good. There's little evidence to suggest human growth hormone can help otherwise healthy adults regain youth and vitality. In fact, experts recommend against using HGH to treat aging or age-related conditions.

Yes. Adults who have true growth hormone deficiency not the expected decline in growth hormone due to aging might be prescribed synthetic human growth hormone by their doctors.

Growth hormone deficiency might be caused by a benign tumor on the pituitary gland (pituitary adenoma). It also might be caused by treatment of an adenoma with surgery or radiotherapy.

For adults who have a growth hormone deficiency, injections of human growth hormone can:

Human growth hormone is also approved to treat adults with AIDS- or HIV-related muscle wasting.

Studies of healthy adults taking human growth hormone are limited. Although it appears that human growth hormone can increase muscle mass and reduce the amount of body fat in healthy older adults, the increase in muscle doesn't translate into increased strength. It isn't clear if human growth hormone might provide other benefits to healthy adults.

Human growth hormone might cause a number of side effects for healthy adults, including:

Human growth hormone might also contribute to conditions such as type 2 diabetes and heart disease and possibly an increased risk of some cancers.

Some research suggests that side effects of human growth hormone treatments might be more likely in older adults than in younger people. Because the studies of healthy adults taking human growth hormone have been short term, it isn't clear whether the side effects could eventually dissipate or become worse.

When prescribed by a doctor, human growth hormone is administered as an injection under the skin. There's no pill form of human growth hormone available by prescription. Some websites sell a pill form of human growth hormone, claiming that it produces results similar to the injected form of the drug.

However, there's no proof that these claims are true. These dietary supplements are sometimes called human growth hormone releasers. There's also no proof that homeopathic remedies claiming to contain human growth hormone work.

If you have specific concerns about aging, ask your doctor about proven ways to improve your health. Remember, healthy lifestyle choices such as eating a healthy diet and including physical activity in your daily routine can help you feel your best as you get older.


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Human growth hormone (HGH): Does it slow aging? - Mayo Clinic

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Mar 23

Sermorelin acetate –

Generic Name: sermorelin acetate (ser-moe-REL-in AH-seh-tate)Brand Name: Geref

Diagnosing and treating growth hormone deficiency in children. It may also be used for other conditions as determined by your doctor.

Sermorelin acetate is a growth hormone-releasing agonist. It works by stimulating the pituitary gland to release growth hormone.

Contact your doctor or health care provider right away if any of these apply to you.

Some medical conditions may interact with sermorelin acetate. Tell your doctor or pharmacist if you have any medical conditions, especially if any of the following apply to you:

Some MEDICINES MAY INTERACT with sermorelin acetate. Tell your health care provider if you are taking any other medicines, especially any of the following:

This may not be a complete list of all interactions that may occur. Ask your health care provider if sermorelin acetate may interact with other medicines that you take. Check with your health care provider before you start, stop, or change the dose of any medicine.

Use sermorelin acetate as directed by your doctor. Check the label on the medicine for exact dosing instructions.

Ask your health care provider any questions you may have about how to use sermorelin acetate.

All medicines may cause side effects, but many people have no, or minor, side effects. Check with your doctor if any of these most COMMON side effects persist or become bothersome:

Facial flushing; headache; nausea; pain, redness, or swelling at injection site; paleness; strange taste in mouth; vomiting.

Severe allergic reactions (rash; hives; itching; difficulty breathing; tightness in the chest; swelling of the mouth, face, lips, or tongue).

This is not a complete list of all side effects that may occur. If you have questions about side effects, contact your health care provider. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. You may also report side effects at .

Contact 1-800-222-1222 (the American Association of Poison Control Centers), your local poison control center, or emergency room immediately. Symptoms may include changes in heart rate and blood pressure.

Store sermorelin acetate in the refrigerator, between 36 and 46 degrees F (2 and 8 degrees C). Do not freeze. Store away from heat, moisture, and light. Do not store in the bathroom. Keep sermorelin acetate out of the reach of children and away from pets.

This information is a summary only. It does not contain all information about sermorelin acetate. If you have questions about the medicine you are taking or would like more information, check with your doctor, pharmacist, or other health care provider.

Issue Date: June 3, 2015

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.

Medical Disclaimer

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Mar 23

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Mar 20

Long-term weight loss on keto: Maintaining a ‘no excuses …

Name: Tami MarinoAge: 51Height: 54 (163 cm)Highest weight: 305 lbs (139 kg)Current weight: 144 lbs (65 kg)Lowest weight: 133 lbs (61 kg)

How do you maintain a weight loss long-term on a keto low-carb diet? Tami Marino has a no excuses approach, which clearly works extremely well for her.

Indeed, this attitude helped her lose 170 pounds (77 kg) during perimenopause a period of hormonal fluctuation that often involves weight gain.

However, for decades her life was consumed by yo-yo dieting, food addiction, and bingeing.

I first became overweight during puberty and got up to 250 pounds (114 kg) in my teens. It was a really tough time, Tami remembers. My mom was always overweight and really concerned about my weight. Shed buy certain foods for my sister, who never had a weight problem, but they were off limits for me. I definitely felt a lot of pressure to lose weight. My grandparents would always say, If you would just lose weight, Ill take you shopping or Ill get you whatever you want if you just lose weight. And that made things very uncomfortable, and its probably what led me to start eating in secret.

She struggled with her weight throughout her teens and into adulthood. Although shed lose weight by following Weight Watchers or starvation diets, she always gained it back.

Although she didnt develop gestational diabetes with any of her three pregnancies, when she was 40, Tami was diagnosed with type 2 diabetes. At the time her HbA1c was 9.4%, which reflects an estimated average blood sugar level of 223 mg/dL (12.4 mmol/L).

Her A1c continued to climb over the next several years, despite doing everything she was told to do, which included taking larger dosages of diabetes medications and following low-fat dietary recommendations. In addition, she developed fatty liver, high blood pressure, and severe depression.

Then in May of 2014, everything changed following a visit to her doctors office.

Id been on metformin and glipizide for a while, and Id also started taking Victoza injections a couple of times within the past month. I was really scared about taking that last medication because of some things Id read about it. I remember my doctor telling me not to test my blood sugar at home, but I would test anyway. And even with all those meds, my blood sugar was still in the 300s mg/dl (16.7 mmol/L) and even in the 400s mg/dl (22.2 mmol/L) sometimes, she recalls.

Then I heard the doctor say, Along with the meds youre already taking, youre going to need to take insulin. And that absolutely petrified me, remembers Tami.

Unwilling to accept that she was destined to take multiple medications and insulin for the rest of her life, she began doing her own research online. She found a Facebook group called Type 2 Rebels and began to realize there might be a way to improve her blood sugar control and potentially even reverse her disease. It was in this group that she learned about the work of Dr. Richard K. Bernstein, a doctor with type 1 diabetes who follows and recommends a very low-carb diet for all types of diabetes.

I read his book Diabetes Solution, and although it made a lot of sense, I didnt start following it immediately, Tami admits. It was just completely different than what Id heard from my doctor and what Id been told for years about nutrition, which was to eat low fat, lots of whole grains, and things like that.

Although it took her about a month to fully embrace the concept of a very low-carb lifestyle, once she did, the results were dramatic and life changing.

I felt so much better, was less hungry, less depressed. It was amazing.

Whats more, she achieved her lowest weight of 133 pounds (61 kg) in May of 2016 and has maintained that loss within 11 pounds for the past 17 months.

Although exercise has become an integral part of her life in maintenance, Tami didnt do much physical activity during her weight loss journey.

I really didnt exercise while I was losing weight, but I became more mobile. I had more energy and could move around a lot more easily, she says.

The powerful changes in her blood sugar, weight and overall health help motivate her to remain low carb at all times. However, she has had several challenges over the past several months.

Im now in menopause, which has been more of a struggle than I ever expected, says Tami. The hormone changes often lead to hunger and trigger binge-eating behaviors. I still eat only low-carb foods, but I sometimes eat too much. Im not perfect, but I do the best I can.

Additionally, a few financial setbacks have led to more limited food choices.

I try to focus on less expensive low-carb options like eggs, canned fish, and chicken. I really cant afford to have some of the foods I love very often, like steak and bacon. Those are like treats for me. But I wont ever eat high-carb foods like rice or pasta, no matter how cheap they are. Staying low carb is my priority,she states, confidently.

No matter what is going on in her life, Tami maintains her characteristic no excuses attitude. In fact, its a hashtag she uses on social media on a regular basis.

Years ago, I would have given up and gone back to where I started. But now I just wont do that. No excuses allowed.

Although she rarely tracks her food intake, Tami believes she stays below 20 grams of net carb per day as a rule. Except when I eat almond butter, she laughs. Thats a tough food for me to consume in moderation, so I try to stay away from it most of the time.

Breakfast (8:00 am):Black coffee

Lunch (2:00-3:00 pm):Hard-boiled eggs, avocado, flaxseed, pickles, salad

Dinner (6:00 pm):Chicken or bunless burgers, vegetables or salad with olive oil or bleu cheese dressing

Snack (8:00-9:00 pm):Sardines, salad, nuts

I actually dont add much fat to my meals, she says. I cook veggies in a little olive oil or coconut oil, and I like bleu cheese dressing on a bacon cheeseburger sometimes.

Treats are few and far between. Ill sometimes have almond butter or other nut butters when theyre on sale. I also like Quest bars because they dont spike my blood sugar and theyre portion controlled, which really helps, says Tami. And once in a great while Ill make a low-carb treat to bring to a holiday party. But overall, I try to keep things as simple as possible and really not focus on food too much because of my food addiction, she says.

In addition, she maintains the same no excuses attitude about exercise, which she finds extremely beneficial for mental, physical and emotional health.

I work out 5-6 times a week, aiming for 6 whenever possible, she says. I prefer to do it first thing in the morning after having coffee. I walk on the treadmill for about an hour on the highest incline. Sometimes Ill do a core class that has some cardio. Ive tried yoga and Zumba, but I dont like classes too much. Ive figured out that I really like doing things at my own pace.

And her favorite form of exercise?

Oh, I absolutely love resistance training, Tami says, enthusiastically. I do at least an hour and lately often closer to two hours because I recently increased my reps. I cant do free weights because I have a hernia, but I do leg presses, incline presses. I also have a good support system at the gym as far as the people who work there and friends I see there. On days I cant get to the gym, Ill do planks on the floor at home or get out and walk as much as I can. No matter what, I get some kind of physical activity in every day.

Here are Tamis tips for maintaining a no excuses attitude:

You can follow Tami on her Instagram account, @tamislowcarblife.

Franziska Spritzler, RD

For more tips on losing weight long term, have a look at one of these guides:

Top 10 tips to lose weight on low carb for women 40+

How to lose weight

Sign up for the free 2-week keto low-carb challenge!

Alternatively, use our free keto low-carb guide, or for maximum simplicity try out our awesome low-carb meal planner service its free to use for a month.

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