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Oct 16

Seed Oil Is the Latest Thing We’re Being Told to Eliminate from Our DietsHere’s Why – GQ Magazine

Highly processed vegetable oils made from corn, soy, sunflower, canola, and other plants are easy to find in home kitchens and grocery stores these days, but theyve been around in human diets for only a short time, relatively speaking. It wasnt until the early 1900s that the technology required to process these oils was invented, resulting in a product still found on grocery shelves: Crisco. Introduced in 1911, it was a cooking fat derived from cottonseed oil that resembled lard, but was manufactured by Procter & Gamble through a chemical process. After bringing Crisco to market, the Ohio-based company went on an advertising blitz selling the notion that its oil was more healthy than the saturated animal fats typically used for cooking at the time. It worked: In a matter of five years, the company was selling tens of millions of pounds of Crisco. Other refined vegetable oils followed over the course of the 20th centurythese days they're often referred to as seed oils as a catchall term.

In recent years, however, seed oils have become something of a nutritional bogeyman. While most mainstream nutrition experts don't consider them particularly unhealthy, many doctors and nutritionists claim that the specific fatty acids found in processed vegetable oils lead to inflammation and chronic health conditions. Last year, Joe Rogan talked to doctor and carnivore diet evangelist Paul Saladino about this for more than three hours. On another podcast in 2020, board-certified family physician Cate Shanahan referred to the most common seed oils on the market today as the hateful eight, to be avoided at all costs. So what gives? Should we forswear all seed oil?

Acid Test

All cooking oils are combinations of fatty acids, but its the generally higher levels of polyunsaturated fats found in seed oils that make them undesirable in the eyes of some dietitians and health professionals.

A healthy person has about 2 percent of polyunsaturated fat in their body fat; on average, however, people contain as much as 30 percent of polyunsaturated fat in their body fat. The cause, Shanahan notes, is due to seed oils. Higher-than-normal levels of polyunsaturated fats can lead to reduced energy and bodily inflammation, which in turn can contribute to obesity, diabetes, and heart disease.

Furthermore, the highly processed nature of seed oilsthere are multiple steps and chemicals involved in their productionmakes them ultra-rich in omega-6 fatty acids, a key contributor to inflammation. According to Chris Kresser, co-director of the California Center for Functional Medicine, the human body works best when its ratio of omega-6 fatty acids and omega-3 fatty acids (the ones you see on any bottle of grocery-store fish-oil supplement) is balanced.

Many Americans diets, however, have thrown this balance way out of whack: We generally get far too much omega-6 than we do omega-3 thanks to our food choices and how were cooking our meals. [S]eed oils are perhaps the most significant contributor to the imbalanced omega-6-to-omega-3 ratio, Kresser writes, and thus play a significant role in chronic inflammatory diseases.

In short, one main argument against consuming seed oils is that the fatty acids they contain promote inflammation, the follow-on effects of which are chronic diseases that wed all like to avoid. There are studies out there that bear out this conclusion, several of which call out omega-6 fatty acids specifically for the roles they play in increased risk for obesity and long-term disease. The Sydney Diet Heart Study from the 1960s also shows that participants who replaced saturated fats with polyunsaturated fats high in linoleic acidanother fatty acid also found in many seed oilshad a higher risk of death from coronary heart disease, as STAT reported several years ago.

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Oct 16

A nutritionist’s top tips for moving to a more plant-based diet – The Courier

Is it OK to just stop eating meat overnight or do we have to do more if we want to move to a plant-based diet? We got some top tips from a nutritionist about what you need to do.

In research conducted by IPSOS Mori, it was estimated 2% of the Scottish population, around 108,000 people, considered themselves to be vegan in 2019.

Since then, plant-based diets have gained a lot more popularity in Scotland and more people are transitioning towards this way of eating.

But, just how easy is it to move to a plant-based diet and is it OK to just stop eating meat overnight?

We spoke to Blairgowrie-based nutritionist Catriona Ronald for her advice on moving to a vegetarian or vegan diet.

The first thing is that people really need to ask themselves why they want to go to a plant-based diet because therell be so many different reasons, says Catriona.

For some people its just because they want to help the planet and have sustainable diets, other people it might be for ethical reasons or religious reasons.

Do your research. What do you want to change your diet to? Know what you want to become and know the implications associated with it.

There is a wide spectrum of plant-based diets that Catriona refers to, from pollo vegetarian to fully vegan.

Start as a flexitarian by including one or two plant-based meals a week then increase at your own pace to two days plant-based per week and so on, adds Catriona.

For every level you go to towards a purely vegan diet you have to plan, think about it and do your research more.

The more you move towards a plant-based diet, the higher risk you have of missing out on certain nutrients.

Other tips that Catriona recommends include experimenting with a variety of fruit, vegetables, wholegrains, pulses, beans, nuts and seeds to ensure that those moving towards a plant-based diet get all of the nutrients they need.

Try to avoid processed foods as well, though thats the same for everyone, continues Catriona.

As veganism becomes more popular, more companies are jumping on the bandwagon with ready-made meals and other processed vegan products, but they arent better for you.

Becoming vegan or vegetarian requires planning to ensure that our diets contain the right amount of nutrients.

Having a plan, and even writing out a meal plan, will be very beneficial in ensuring you are getting the right nutrients into your diet.

It is important research is carried out before moving to the more extreme end of the plant-based diet spectrum.

Catriona said: Above all plan the change to your diet. There are some great resources available through vegetarian and vegan societies which have vegetarian and vegan versions of the NHS Eat Well Guide, plus recipes and other advice.

Its also worth looking at the resources available through the British Dietetic Association and One Blue Dot.

Just because you are vegetarian, or vegan does not necessarily mean you are having a healthy balanced diet.

Somebody could just go I want to be vegan now and if they planned it and knew the problems they might face and the nutrients they have to supplement or they can get fortified food for, they could become vegan basically overnight.

It really is dependent on the person themselves and how much research they do.

Cutting out entire food groups and moving to any kind of diet means that some nutrients that come from these cut foods wont be getting into the body and often have to be supplemented.

Catriona says that everyone should eat a wide variety of fruit, vegetables, wholegrains, beans, pulses, nuts and seeds for a healthy diet. And that most meals should be based around the vegetables and wholegrains.

While some nutrients can be sourced from other food groups, others, like vitamin B-12, are commonly taken as supplements.

Certain nutrients like vitamin B-12 in particular is only available from animal products, so cutting this out requires fortified foods or supplements for B-12.

Its a similar case for iodine which is from seafood. If youre not eating seafood then youve got to think about the sources of iodine you can get fortified milks and things like that.

Selenium is another one and even vitamin D, although generally people tend to take supplements for vitamin D with government guidance over the winter anyway.

It really depends on what people are eating. If they are eating the right vegetables and theyre still having a little bit of fish, chicken and meat then you dont actually need a huge amount of seafood and meat to get the nutrients that you need.

Catriona also highlights some nutrients that may be missed by those who have opted for the more extreme end of the plant-based diet spectrum, by transitioning to a vegan diet.

Iron is another nutrient that we need and its best source is from red meat, she says.

Iron-rich plant options include kale, raisins, dried apricots, figs and cooked spinach. Iron absorption can also be boosted by adding vitamin C sources to meals, such as including pepper, broccoli, cabbage, kiwi, strawberries, pineapple or lemon juice.

For calcium, the best sources are dairy and tinned fish with bones such as salmon and sardines.

Plant-based diet sources usually come from fortified plant-based milks, yoghurts, tofu and is also available in foods such as sesame seeds, chia seeds, chickpeas, kale and almonds.

Vitamin D and magnesium are also important as they are required to work with calcium for bone health, which can sometimes be an issue in the vegan diet.

Vitamin D advice in Scotland is to take a supplement of at least 10 micrograms per day between September to April.

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Oct 16

Dementia diet: Limiting this food item every day to just a tablespoon can reduce risk, shows MIND nutrition plan that protects brain and heart health…

Watch what you eat as it affects your brain and heart 

Dementia is an illness usually associated with old age, often characterized by a progressive decline in cognitive functions from the previous level. Loss of memory for recent events is a classical feature. According to a study published in the Indian Journal of Public Healththat cites various epidemiological evidence, it has been reported that the prevalence rate of Dementia in India ranges from 2 per 1000 to 35 per 1000 people.

This assumes scary dimensions as India is currently undergoing a phase of demographic transition wherein the aged population is rapidly growing. With life expectancy having increased, India currently has an elderly population that ranges around 104 million compared to 5.63 million in 1961.

Simply put, we need to be aware of how to lower or avert this dementia epidemic that looms.

According to a report published by the British Heart Foundation, experts acknowledge that what you eat can affect your physical health and by that logic, what affects your heart affects your brain too. Theres now some evidence that the right diet could reduce your risk of developing dementia as well as being heart-healthy. Having heart or circulatory disease can raise your risk of dementia, so it makes sense to look after both your heart and your brain.

The MIND diet to prevent Dementia:The acronym MIND stands for a diet method called Mediterranean-DASH Intervention for Neurodegenerative Delay.

Here again, DASH stands for Dietary Approaches to Stop Hypertension (DASH) meant to help patients combat and beat hypertension or high blood pressure through sensible, heart-friendly eating choices.

The DASH diet lays emphasis on the intake of vegetables, fruits, and whole grains. Fat-free or low-fat dairy products, fish, poultry, beans and nuts are a part of the DASH diet that limits foods that are high in saturated fat, such as fatty meats and full-fat dairy products.

The MIND diet plan was created by researchers at Rush University in Chicago, to help prevent dementia and slow age-related loss of brain function.Its a combination of two diets already known to reduce the risk of heart and circulatory disease: the Mediterranean diet (based on whole grains, fish, pulses, fruits and vegetables) and the DASH diet.

5 foods to AVOID to reduce chances of onset ofDementia:

WHAT can one eat on thebrain-friendly MIND diet?

(This list is courtesy of Express.co.uk)

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Oct 16

5 Reasons to Add Sorghum to Your Diet, Starting with Protein – The Beet

Looking for a little more protein with your grains? Look no further than sorghum, which may be the most healthy, protein-packed, fiber-filled, and overlooked grain in America. For anyone seeking to avoid wheat, get more nutrients from their meals, and power up the protein, sorghum is the answer.

With 10 grams of protein in a half a cup of sorghum, along with 6 grams of fiber and a host of healthy nutrients such as: Potassium, Niacin, Thiamin, Vitamin B6, and Magnesium, and Maganese, sorghum reads like a multivitamin of whole foods and it definitely deserves more respect.Anancientgrain believed to haveoriginated in Africa, sorghum is a staple the world over: It's the fifth most commonly growncrop in the world after wheat, rice, corn, and barley and across the globe, some 500 million people rely on sorghum as a staple of their diet.So why are Americans still not familiar with it?

Outside of the Southeast US, sorghum is relegated to animal feed, or as an ingredient in packaged or processed foods, as a syrup or alcohol to fill out the nutritional value. Yet sorghum is a versatile plant food: It's gluten-free, easily grown, andinexpensive. The sorghum crop is known to withstand drought and extremely arid conditions as easily as it can grow in the wake of floods, and sorghum is better for the environment than most other grains. Still, it's most commonly added to our foods across categories as "cheap filler" from cereals to beverages but is largely passed over as a staple in Western diets.

Worldwide, there aremore than 30 different species of sorghum grown invarious regions. Other names for sorghum are great millet, Indian millet, and jowar. In many parts of the world, sorghum is a popular animal feed and more recently, an emerging biofuel.

The main applicationfor sorghum in the USis as animal feed or used as a syrup added to processed grain products. However, in other parts of the world, sorghum is a household grain often used to make bread, couscous, and a delicious popped snack. It can also be fermented andadded to beverages. The versatile grain isa great alternative to wheat amonggluten-free consumers since it is safe for anyone with a gluten allergy.

Sorghum is used in more than 350 productsinthe US market, across food categories.But most commonly sorghum is used in agricultureas an environmentally friendly option that is lessimpactful to grow than wheat. Sorghum is both cheap and healthy packed with plant-based protein.

But when looking at the future of food, it has one other benefit: Sorghum captures carbon released into the air and sends it back down its stalk and root system to replenish the soil and create a more enriching environment for crops to grow in. Unlike most crops that require rotation and allowing the soil to replenish, sorghum does this naturally, and now the Salk Institute with a grant from the Bezos Global Fund is looking into ways to further enhance this function and grow super-sorghum crops that will help the world's climate crisis by sucking carbon emissions out of the atmosphere.

Consumers worldwide look for antioxidants in their foods, beverages, or just about any way possible. One key highlight of sorghum is that it's rich in antioxidants.Sorghum contains several phytochemicals including flavonoids, tannins, and anthocyanins. In short, sorghumdelivers several active nutrients that help reduce oxidative stress in the body. Diets high in antioxidants have been connected to a lower risk of chronic diseases such as cancer, heart disease, diabetes, and more.

Sorghums bran layer contains higher levels of antioxidants than fruits, including blueberries, plums, and strawberries.

Specific varieties of sorghum contain even rarer nutrients that are difficult to find in nature. Sumac sorghum contains condensed tannins known as proanthocyanidins that help protect the cardiovascular system. Black sorghum contains 3-dexoanthocyanins that are the purple, blue or deeply pigmented antioxidants that give berries their color but once eaten, they help fight free radicals in the body. Studieshave found that eating sorghum can help combat the development of malignant cells associated with certain cancers, such as melanoma.

Among the grain family, sorghum is among the leaderswhen it comes to protein content. The grain contains approximately 22 grams of protein in one cup of cooked whole grain sorghum. Other grains such as rice contain 6.5 grams; quinoa contains 8.1 grams; Kamut contains 11.1 grams. When looking toboost yourprotein intake, sorghum is an easy substitute forother grains, especially mixed into salads, soups, and cereals.

Sorghum is a key example of how a plant-based grain can be eaten to supplement this protein value. The recommended daily protein intake ranges from 46 grams (for women) to 56 grams for men, and about 10 to 20 grams more if you are active. So one cup ofsorghum contains approximatelyhalf of what women need daily and about one-third of what active men require.When looking for plant-based sourcesof protein, sorghum is a key source thatis similar to other grain sources in its amino acid profiles.

Sorghum offers arich source for dietary fiber, containing 12 grams per cup, orclose to half the dailyrecommended intake for fiber (which should exceed 24 grams per day). Sorghums fibercontentsurpasses several other popular grains: Quinoa is a high fiber grain, butone cup of quinoa contains 5 grams of fiber, whereas sorghum has more than twice that. This is one reason sorghum isbeneficial for digestive health.

Sorghums high fiber helps regular blood sugar levels and slows the absorption of nutrients, making you feel fuller longer. The fiber in sorghum can also prevent kidney stones, lower the risk of hemorrhoids, and help to lower LDL (or so-called bad) cholesterol.

Researchhas found that the activenutrients in sorghum have been linked in lab studies to preventing or at least reducing thegrowth of certain cancer cells, including gastrointestinal cancer and skin cancer, specifically melanoma, the deadliest form of skin cancer.

Thephytochemicals in sorghum have been associated witha lowerincidence of cancerous cell development in the lab. Still morestudies have linked eating a diet high in sorghum with suppressed rates of esophageal cancer in countries where the population lives on sorghum: South Africa, India, China, Iran, and Russia. The study points out that othergrains such as wheat and corn have been linked to elevated esophageal cancer levels. Yet another lab study showed that sorghum haled cell growth in breast cancer cells in animals.

Sorghum contains vitamins that are often lacking in a standard American diet, such as iron, B vitamins, and phosphorous. A single cup of sorghumprovides8.4 mg of iron, which is 47 percent of the daily recommended value for iron; 55 percent of the recommended amount of phosphorous, and large quantities of magnesium, copper, calcium, zinc, and potassium. Sorghum's profile of micro-nutrientsis a list of powerfulvitamins and minerals known tohelp boost overall health.

Sorghum is an excellent source of niacin and thiamin, two B vitamins that help the body maximize metabolism and help get more nutrients from the food you eat.One cup of sorghum contains 30 percent of the recommended daily amount for both these B-vitamins. Along with metabolic support, niacin and thiamin help convert calories intoenergy easier so that anyone who eats sorghum is likely to feel energized and burn off their food rather than store it as fat. These important B vitamins also benefit skin and hair health, and neural development.

Sorghums value has beenenhanced beyond nutritional value to human health. The Salk Instituteis betting thatsorghum can become aclimatehero, and is funding a project to investigate sorghums ability to store atmospheric carbon.Sorghum essentially vacuums the carbonout of the atmosphere and delivers it back into the soil to help create more nutritious crops in the future and reduce our greenhouse gas emissions.

Salklaunched its Harnessing Plant Initiative to develop a strain of sorghum thatpumps up this natural ability, making its carbon retention as efficient as possible. The five-year, $6.2 million campaign plans to test sorghum strains and determinehow to best utilize the cropone of the reasons sorghum is enjoying renewed attention.

Our research community has the opportunity to use cutting-edge science and innovation to help change the course of climate change, Nadia Shakoor, the senior research scientist at the Donald Danforth Plant Science Center, which is working with the Salk HPI, said. Sorghum is an incredible plant that holds great promise as a carbon-sequestering crop

For many consumers, this is their first time hearing about sorghum. Sorghum has a mild taste withearthy and sweetnotes. The texture is most closely associated with wheat berries. Even though the grain is commonly grown, many of its applications are unknown. When cooking sorghum at home, theres plenty of ways to prepare the ancient grain. The common crop can be cooked and boiled into a substantive base for any grain bowl or even grain salad.

The grain works perfectly as a substitute for many mixed dishes including couscous, risotto, and farro salad. To get more experimental, sorghum syrup is a perfect base for a dressing, providing a natural sweetness that can make for a delicious marinade or possible salad dressing. Finally, there is the classic popped sorghum. Similar to popcorn, the grain can be popped to produce a similarly textured snack, but full of the nutrients and health benefits that sorghum brings to the table.

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Oct 16

How to lose 20 pounds quickly and safely – Medical News Today

Losing weight can be challenging, regardless if people want to lose a few pounds or 20. While weight loss usually requires dietary and lifestyle changes, as well as patience, some strategies may help people lose weight more quickly and safely.

To lose weight successfully, people will likely need to follow a healthy diet and get regular exercise. Some popular diets are effective initially but may be challenging to maintain long-term. Individuals should personalize approaches to losing weight and consider their needs and lifestyle.

This article looks at what scientific studies suggest about how to lose weight successfully and safely. Using these tips may help someone lose 20 pounds or achieve their target weight, whatever that is.

More than 1 in 3 adults in the United States are overweight or have obesity. Experts agree that being overweight increases the risk of health conditions, including heart disease, diabetes, and high blood pressure.

To assess if they are overweight, a person can measure their waist circumference and calculate their body mass index (BMI). They can find out how much weight they need to lose to stay in healthy parameters.

According to the National Heart, Lung, and Blood Institute (NHLBI), people should initially aim to reduce their body weight by 10%. A sensible approach is to lose 1 to 2 pounds per week for 6 months. After that, someone can base their weight loss strategy on the results they have achieved.

If someone has a lot of weight to lose, it may be wise to consult a doctor or registered dietitian to help them plan the best way to do this safely.

There are several diet and lifestyle approaches to losing weight. The following are tips that experts recognize as safe and effective ways to lose weight.

The NHLBI suggest a person should reduce their daily calories by 5001000 calories a day to lose weight.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) offer a Body Weight Planner to help someone make a personalized calorie and activity plan.

Experts devised the planner according to how diet and exercise quantitatively influence someones weight and help them maintain weight loss.

Being mindful of portion size can help someone reduce their overall calorie intake. Eating mindfully and appreciating tastes and textures can help people reduce overeating. Avoiding eating meals in front of the TV or on the go can also help.

Research suggests eating refined carbohydrates is associated with increased adiposity, insulin resistance, and obesity.

Refined carbohydrates include foods made from white flour, such as white bread and pasta, pastries, and baked goods. To try and lose weight, people should consider choosing whole grain versions of carbohydrates and limiting their portion size.

The Dietary Guidelines for Americans advise people to limit added sugars to less than 10% of their daily calories. Processed foods, sweetened drinks, and sauces often contain added sugars.

A 2015 review indicates that higher-protein diets are beneficial for weight loss and satiety. The review suggests that the quantity of protein necessary to promote improved weight management is between 89119 grams daily for women and 104138 g daily for men.

Protein foods include:

A 2015 study indicates that reducing fats in the diet does not lead to more weight loss. The study also suggests that people eating a higher percentage of fats had slightly greater weight loss and better adherence compared to other diets.

Another study indicates that people on weight loss diets that permit nuts, which contain healthy fats, lose more weight and comply better.

Including smaller portions of healthful fats may help someone feel satisfied while they are losing weight. Doing this could help them avoid the temptation of sweet foods or refined carbohydrates. Healthy fats include:

Research suggests that people can maintain their weight loss by increasing fruit and vegetable consumption.

Data from three ongoing prospective cohort studies in the United States suggests that plant-based diets are associated with less weight gain over 4 years.

However, according to the study, an unhealthy plant-based diet does not have the same effect. The emphasis should be on whole foods that contain fiber. Fiber can positively affect satiety and the gut microbiome, leading to less adiposity, according to the study.

Including more plant-based foods such as vegetables, fruits, and whole grains may help someone achieve their weight loss goals. People should try to avoid processed plant-based foods, as these can contain added sugars and unhealthy fats.

A 2017 review concluded that consistently performing exercise for longer than the basic recommendations for health (150 min/week of moderate-intensity exercise) does appear to be more likely to contribute to weight loss and weight maintenance efforts over the long term.

However, the same review recognized that variations in diet, BMI, and sex make conclusive recommendations more difficult. The study found that all types of exercise resulted in multiple health benefits for people with type 2 diabetes.

Another 2019 systematic review found strong evidence that people can maintain weight loss by increasing physical activity.

People should do exercise that they enjoy and try different types to see what suits them. Types of activity could include walking or running, strength training, or yoga. Some people may prefer gym classes or team sports, and others may choose to follow instructions on a video class at home.

Research suggests that reduced sleep may lead to overeating and increased abdominal fat. Scientists believe short sleep duration over-activates the bodys stress responses, which may lead to weight gain.

People can try having a regular bedtime routine to promote sleep in the evening. Strategies such as avoiding screens, sleeping in a dark and quiet room, or exercising during the day may work for some people.

A study in Obesity Reviews concluded that the adverse effects of stress can influence weight gain and abdominal obesity. The research indicates that improving nutritional status and sleep can counteract some of the impacts of stress.

According to the authors, during stressful times, someone may have increased needs for individual nutrients, including B vitamins and omega-3 fatty acids.

Along with improving their nutrient intake and sleep, people can try meditation, mindfulness, and yoga for stress relief. If a person has severe stress or trauma, they should see their doctor or consult a psychological practitioner.

A 2019 systematic review concluded that behavior change techniques such as selfmonitoring are key to maintaining weight loss.

Making themselves accountable can help someone to manage their weight. Having an exercise buddy or using food and exercise apps can also help. Keeping a food journal and regularly recording meals and weight may also be useful.

There are several strategies people can use to approach losing 20 pounds. To lose weight effectively and safely, people should aim to lose 12 pounds per week, helping them maintain their weight loss.

Having a healthy diet that includes plant foods, protein, and healthful fats can help someone lose weight successfully. People should also pay attention to their calorie intake and physical activity. Reducing stress and getting a good nights sleep are essential too.

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Oct 16

How to naturally lose weight fast – Medical News Today

Methods of weight loss that scientific research supports include the following:

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.

If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.

Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weight.

One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.

As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.

Techniques for mindful eating include:

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

The Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages rather than food.

Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

These foods are quick to digest, and they convert to glucose rapidly.

Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

One emerging area of research is focusing on the role of bacteria in the gut on weight management.

The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria.

Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.

Some foods can increase the number of good bacteria in the gut, including:

Numerous studies have shown that getting less than 56 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.

Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.

Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the bodys fight or flight response.

However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.

Cortisol signals the need to replenish the bodys nutritional stores from the preferred source of fuel, which is carbohydrate.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.

Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of overweight and obese children and adolescents.

Some methods of managing stress include:

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Oct 16

Weight Loss – La Leche League International

You can print to paper or to a PDF file.

For best printing results, open the llli.org site in Google Chrome or Microsoft Edge. Although you can view the site well in any browser, printing from other browsers might not operate correctly.

1. Browse to the web document that you want to print.

2. Click the Print button that is displayed on the web page (not the Print command on the browser menu or toolbar).This opens the browser print window. The window displays a preview of the document that will be printed. The preview might take a minute to display, depending on the document size.

3. In the Printer box, select the desired printer.For example, if you are working on a Windows computer, and you want to print to a PDF file, select Save as PDF.

4. As required, configure the other options such as the pages to print.

5. Click the Print button.If you are generating a PDF, click Save. You are prompted for the name and folder location to save the file.

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Oct 16

This Is How Much Weight Is Safe to … – Eat This Not That

Whether you have a dress you want to fit into for an important party or just want to improve your health, it's not uncommon to set small weight loss objectives in the hopes of eventually achieving a bigger goal. But people often set their sights on a number far too lofty, which, unfortunately, can lead to failure. Or worse, even to bigger health issues down the line. So how much weight is safe to lose in a week?

Our experts weigh in on how much weight is actually healthy to try to lose in a week.

Our understanding of the science behind weight loss is changing for the better, according to Cyrus Khambatta, PhD, an expert in insulin resistance and weight loss and co-founder of Mastering Diabetes.

"For many years, the weight loss industry has been plagued by promises of rapid weight loss in short periods of time, brainwashing people into believing that rapid weight loss is (a) possible (b) safe and (c) normal," Khambatta says.

But sustainable weight loss is far more complexin large part because reducing body fat is more than just a number on a scale.

When you start a new weight loss regimen, your hope is always to reduce body fat. But fat isn't the only thing contributing to weight loss or gains. Water and muscle can both contribute to a rising or falling number on the scale, and as a result, your weight can actually fluctuate several pounds in a given weekor even in a given daywithout actually reflecting true fat loss.

"People want to lose fat and not be fooled by losing water weight," says Robert S. Herbst, powerlifter, personal trainer, and weight loss and wellness expert. "We are constantly losing water through respiration (breathing), perspiration, and urination. Water weight loss is temporary and will be regained as soon as the person drinks water."

Rapid weight loss, at least at the beginning of a regimen that you might notice when you start making these lifestyle changes, is frequently actually water, not fat, especially if one is opting for a low-carb diet to lose weight. Because the body stores carbohydrates as glycogen for quick energy, and each gram of pure glycogen binds three or four grams of water, burning glycogenwhich happens as part of any weight loss protocol, but especially with a low-carb regimenleads to quick weight loss, at least at the start.

"You can burn through the majority of your glycogen reserve within approximately 24 hours," says Khambatta. "It is not a very large storage tank of energy. As you lose glycogen, you also lose three times as much water, resulting in rapid weight loss in the initial phase of a weight-loss program."

To monitor your true weight loss, try to always weigh yourself at the same time of day: first thing in the morning after going to the bathroom.

"If that morning weight goes down over time, they will be losing fat," says Herbst.

RELATED: Get lean for life with this 14-day flat belly plan.

Most experts, including the CDC and Academy of Nutrition and Dietetics, agree that a loss of between one and two pounds of fat per week is an appropriate, healthy benchmark to shoot for.

That may sound like a lot, but never fear. Choosing nutrient-dense foods that keep you full such as produce, lean meats, and healthy fats will help make this transition easier. And as Keith-Thomas Ayoob, EdD, RD, FAND, Associate Clinical Professor Emeritus at the Albert Einstein College of Medicine says, "The deficit doesn't have to come from diet alone."

"Some exercise to burn some of those 500 or 1,000 calories will help you lose as well and can take some of the burden from the dietary intake," he says.

There are, nevertheless, a few exceptions to this rulenotably people who have more to lose.

"Just like when a bodybuilder lifts weights at the gym, an overweight person lifts their body weight as they move through their day," says Becky Gillaspy of Dr. Becky Fitness.com. "As you lose weight, there is less of a strain on your muscles, so you do not expend as many calories as you [do] near your goal weight."

Some people are tempted to cut back furtheror over-exercisein an attempt to lose weight even faster. Our experts discourage this vehemently, as it can lead you to lose lean muscle, slow your metabolism, miss out on key nutrients, or you could even develop gallstones, which can form from breakdown products that are not excreted.

Losing weight at a slower rate also ensures you're doing so sustainably, and you'll be far more likely to keep the weight off in the future.

"Slow weight loss gives the person time to adapt to new healthy lifestyle changes," says Summer Yule, MS, RDN. "They may be more likely to sustain the loss if they do not treat it as a quick-fix diet and instead modify their diet and physical activity pattern in a way that they can sustain for life."

Tracy Rodriguez, NASM certified personal trainer, agrees.

"Rapid weight loss with too large of caloric deficit can slow down your metabolism, meaning that it will be challenging to keep the weight off," she says. "If you lose weight too quickly, it will fight to get back to the weight it's used to. If you lose weight slowly and steadily, it will fight to keep you at your new weight."

Ultimately, however, setting additional goals unrelated to the number of pounds lost is the best way to encourage sustainable weight loss.

Dr. Nicole Avena, PhD, author of Why Diets Fail (Because You're Addicted to Sugar), says that she doesn't like to give a number goal at all.

"Every person differs on how quickly they can lose weight safely," she says. "A number is just a number.It should be about fitness and health, not a number."

And this, frankly, is the best course of action.

"Setting other goals like fitting into an old pair of jeans, or developing more muscle definition, is oftentimes more helpful," says Jennifer Fiddler, M.A., CPPC. "In general, a combination of outcome goals (I want to weigh [a certain number of pounds], I want to be able to do [a certain number of] push-ups, etc) and process goals (I will hit the gym three times a week, I will drink 60 ounces of water a day) usually is the best way to keep somebody motivated and provide little wins along the way."

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Oct 16

Plan Calories to Lose Weight – Calculator Online

An ultimate weight loss calculator helps you to estimate how many calories you should have to eat to lose weight and even helps to plan your weightloss progress.

No doubt, putting on weight is easier than getting rid of extra pounds. Weight loss is not as easy as you seem, it can be a daunting challenge. But, the weight loss program becomes easier, if you have an actual idea about your calorie intake to lose weight. You can use an online weight loss planner to plan your calorie intake for your desired weight loss goal. Also, this lose weight calculator tells you how long it will take to achieve your optimal weight loss goals in less time.

Well, give a thorough read to know about each & everything about healthy weight loss, fat loss/calorie weight loss calculator and different other significant information! But, first, lets we begin with some basics that you need to know before moving ahead!

Also, if you want to calculate your body weight loss percentage, then try this online weight loss percentage calculator that finds weight loss percentage by comparing your current and initial weight.

No doubt, being obese or overweight is not a sign of good health. The National Institutes of Health (NIH) depicted that the obesity-related diseases claim about 300,000 lives per year. So, if you are overweight or prone to stubborn excess flab, then you should have to lose the extra pounds. Of course, weight loss takes lots of time, commitment, and even physical works and simply its almost never a smooth ride. But, dont fret, our online free body weight planner helps you to make personalized calorie for your physical activity plans to reach a healthy goal weight within a specific time period. Also, you can try the above quick weight loss calculator to help you to estimate your calorie intake according to your weight loss plan chart.

So, why should I lose weight? In fact, there are certain reasons to improve your health, flexibility, stamina, and look fabulous. But, do you have an idea that obesity can trigger mental illness like depression, bipolar disorder, and anxiety. Studies depict that there are serious issues that affect 1 out of 6 people, leading to bigger problems. So, you should have to accept that you have to lose extra pounds if youre overweight or obese. It does not mean at all that you will become a rock star just by losing weight, but it will assist you to boost your confidence and even develop a positive attitude towards yourself and everything else! Simple use a rapid or extreme weight loss calculator, slow weight loss progress, and whatever your target weight loss goal is!

Digging Deeper!

Folks often reduce excess flab just for a stunning look. But its not enough, reaching and maintaining a healthy weight is imperatively important for your overall health. Additionally, your healthy weight is the basic factor that helps you prevent and control many diseases and conditions. Obese and overweight people are at higher risk of developing serious health problems like heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Thats the major reason why maintaining a healthy weight is so important for everyone. A healthy weight helps you feel good about yourself and boost your energy level. So, utilize our goal weight calculator to achieve your healthy weight goals within a specific time.

Your weight is the measure of two things which are:

Thats all because doctors are aware of the long-term effects of rapid weight loss, one of which is said to be lean muscle mass. Rapid weight loss ultimately slows down your metabolism, even leading to numerous health issues along with eating disorders. Let us elaborate it in more simple words, Read on!

When an individual lose weight at the right rate (1-2 pounds per week), then he/she will burn around 3500 calories (1 pound fat = 3500 calories) each week or 500 calories each day. When it comes to quick weight loss by consuming fewer calories, instead of losing fat, then you will begin to lose muscle mass. Studies depicts that this leads to a reduction in the number of mitochondria, thus, slowing down your metabolism. Thereby, you can lose fat, become lethargic, storing more fat, and all your organs will slow down. So, try our target weight calculator to achieve healthy weight loss!

A weight/fat loss calculator allows you to estimate the exact number of calories that you need to lose weight and also tells how long it will take to reach your goal for weight loss. Simply, try this target weight calculator to keep yourself in an ideal body weight range. Plan your calories intake according to healthy weight ranges becomes easy with our weight loss planner. In simple words, this weight goal calculator helps you to reach your targeted weight loss dates.

Read on, to get the different health parameters related to healthy weight loss with this calculator:

The calculator is 100% free and provides you with the precise results; you just need to stick to the given steps to calculate weight loss measurements:

Inputs:

Output:

The weight loss calculator calculates:

The lose weight calculator will help to answer certain terms:

Yes, there are several ways to lose a lot of weight, but most of them will make you hungry and unsatisfied. Well, give a read to know the simple steps to lose weight or excess flab:

At the journey of weight loss, the most crucial part is to cut back on sugars and starches (carbs). Optimistic studies reveal that by doing so, the hunger levels go down and you end up consuming much fewer calories.

Now, your body begins feeding off of stored fat, instead of burning carbohydrates for energy. Cutting carbs not only lowers insulin levels, causing your kidneys to shed extra sodium and water out of your body. Also, this reduces bloat and even unnecessary water weight.

At the first week of eating this way, it is not uncommon to lose up to 10 pounds, both body fat, and water weight.

The low-fat group is calorie-restricted and hungry, while the low-carb is eating until fullness. Once you cut the carbs, automatically you will start to consume fewer calories and without hunger. Try a simple weight loss calculator to know how many calories you should eat to lose weight.

Key-point:

Remember that removing sugars and starches (carbs) from your diet will assist to reduce appetite, lower your insulin levels, and also make you lose extra pounds without hunger.

Experts reveal that you each meal should contain an adequate amount of protein, a fat source and low-carb vegetables.Automatically, this blend of meals brings your carb intake into the recommended range of 2050 grams per day. Also, try our fat loss calculator accurately estimates how many calories to intake for fat loss also shows you the day by day progress for fat loss.

Studies show that high protein diets can reduce cravings and even obsessive thoughts about food by 60 percent. Also, it reduces your desire for late-night snacking by half and even make you feel full and you automatically consume 441 fewer calories per day. However, you can compute intake of calories for weight loss using our weight loss planner.

You have to load your plate with these low-carb vegetables. Dont fret, you can consume bulk amount of them without going over 20-50 net carbs each day.

You have to consume 2 to 3 meals per day. If you feel hungry in the afternoon, then you ought to add a 4th meal.

Key-point:

You have to assemble each meal out of protein source, a fat source, and low-carb vegetables. This will significantly lower your hunger levels and also put you in the 20-50 gram carb range.

To get the best, you ought to head to the gym 3 to 4 times a week. You just have to do a warm-up and lift some weights. If you are a beginner to the gym, then hire a PRO for some advice.

How Many Calories Should I Burn A Day To Lose Weight Calculator?

By lifting weights, you will be able to burn lots of calories and it prevents your metabolism from slowing down.Experts depict that you can even gain a bit of muscle while losing an adequate amount of body fat. However, if lifting weights is not a suitable option for you, then do some cardio workouts, like:

Key-point:

You have to do some sort of resistance training like weight-lifting. If that is not for you, then simply stick on cardio workouts. Well, select your daily activity phase from the above weight loss calculator and know what your weight loss goal requires.

Intake of calories is important for everyone, but many people think that calories are only essential for dieters. In simple words, a calorie is the unit of energy that helps to measures the amount of energy in the food and beverages that you consume.

When it comes to healthy weight loss, you have to intake fewer calories or burn more calories with workout/exercise to lose weight. According to WHO, you have to burn off more calorie for weight loss than you ingest.

Any weight loss plan that you adopt to reduce excess flab often sticks with calorie intake to lose weight. Well, come to the point you can about your every single calorie that you need to shed weight with the assistance of calories per day calculator.

People who want to lose a pound; they have to burn an extra 3,500 calories. There are 7 days in a week; if you want to lose a pound within a week, then there is a need for a 500 calorie daily deficit. So, utilize our accurate calorie weight loss calculator to know your calorie deficit status.

It is NOT as compulsory to count calories as long as your keep the carbs very low and stick to fat, protein, and low-carb vegetables.

Our weight loss plan calculator also suggests your calorie intake to lose weight.

Key-point:

It is not compulsory to count calories to lose weight on this plan, but it is essential to strictly keep your carbs in the 20-50 gram range, and the rest of the calories from protein & fat.

Studies show that you tend to feel hungry when you are actually thirsty. Dehydration makes you feel hungry and cause a lot of imbalances in your body. So, you ought to drink at least 3 liters of water per day. If you participate in vigorous workouts every day, you have to intake 4 to 5 liters.

Dont aim to eat chocolates, cakes, ice creams, etc! These foods are the prominent factors that rise in the obesity epidemic. You should have to give up on refined carbs include bread, pasta, white sugar, flour, cookies, etc. Once you get rid of such addictions, you will lose weight quickly.

When it comes to low-cal foods, veggies become at the top of the list. They are not only low in calories & nutrition dense, but also loaded with vitamins, minerals, & dietary fiber. The vitamins and minerals assist to boost your metabolism, immunity, and other body functions. Also, the dietary fiber keeps you satiated for a long duration.

Fruits are not only delicious & nutritious but also packed with fruit sugar or fructose. Overeating fruits lead to an insulin spike. No doubt, fruits are healthy but avoid to overeating high glycemic index (GI) fruits like grapes, mango, jackfruit, etc.

Forget about breakfast skipping! You have to intake it within an hour of waking up. And, even take care of how much and what you consume for breakfast. You ought to swap breakfast cereal, waffles, and pancakes with broken wheat, millets, oats, quinoa, and eggs, nuts or seeds, avocado, a few berries, etc.

Studies reported that skipping meals can make you feel hungrier, and leads to overeating! Also, starvation slows down your metabolism and leads to gain weight gain and looks sluggish.

Yes, this is the ideal approach to know how many calories are there in half a broccoli or a tbsp of quinoa. If you are decided to losing extra pounds effectively, you should weigh your food!

Sound strange, but it does! The best way to control your portion is to use a tall glass for drinking fruit juices, smoothies, and vegetable juices. Thereby, you will not only consume less (as compared to other glasses), but enjoy your beverage more by sipping slowly.

Yes, you can consume some crunchy snacks in limited amounts such as sweet potato chips, popcorn, kale chips, etc. But, the story is different, when you consume them directly from a box or bag as you end up consuming ample amount of calories, even exceed the recommended portion size and serving size. So, you SHOULD stop consuming from the box or bag. Simply, take the snack out in a bowl and enjoy it!

It is the most typical question that frequently asked by those who really try to lose weight. Well, never give up in the battle of weight loss! Here we are going to tells about you the calories needed to lose weight that might work for you! You just have to utilize our efficient and daily calorie calculator for weight loss to monitor your daily calorie intake and stick with the below points:

The above are the intake of calories to lose weight before start consuming these calories, get your weight loss plan and consult your doctor, also you have to monitor your calorie counter utilizing simple weight calculator.

According to the World Health Organization (WHO), fiber plays a vital role in shedding weight. Means you have to consume an adequate amount of fiber to get rid of excess flab. Whole Grains are fully packed with natural fiber. When you bring some goods from the market, you ought to check the nutrition fact label and how much fiber each product contains. According to optimistic studies, you have to consume 20 to 35 grams of fiber per day for a healthy weight.

Grapefruit, Apples, Berries, Stone Fruits, Passion Fruit, Rhubarb, Kiwifruit, Melons, and Oranges

Spinach And Other Leafy Greens, Mushrooms, Cauliflower And Broccoli, Chillies, Pumpkin, Carrots, Beans,

Asparagus, and Cucumbers

French Fries, Sugary Drinks, White Bread, Candy Bars, Artificial Flavour Juices, Pastries, Cookies, Alcohol (Especially Beer), Ice Cream, Pizza, High-Calorie Coffee Drinks, and Foods High in Added Sugar

It is important to stick with to the above-mentioned three rules, but there are few other things that assist to speed things up! Read on to know about some evidence-based weight loss tips:

A good energy deficit for weight loss is referred to as cutting anywhere between 500 to 1000 cals per day. While, you might be tempted to cut more calories per day to lose weight, it is not worth it because it leads to certain nutrient deficiencies, heart & digestive problems and even may cause eating disorders. Once you know about your calories for weight loss, simply use an online target weight calculator that allows you to compute the target dates for goal weight.

Remember that creating a calorie deficit for losing weight is not such an easy task as you people seem. You should have to make a specific energy deficit for fat loss to happen. Health Experts estimate that an individual need a calorie deficit of 3500 calories per week to lose one pound of fat.

Sounds like a lot of calories, but in actual, the weekly calorie deficit can be broken into daily energy deficits to make weight loss process more manageable. All you need to create a calorie deficit of 500 calories per day to reach a total deficit of 3500 calories per week. Also, you can use goal weight calculator that helps you in reaching your healthy weight goal corresponding to your calories deficit status.

Well, come to the point, theres no need to starve you with a trendy diet or juice fast. Just get your weight loss planner to plan your calorie intake for healthy weight loss and stick to three healthy ways to create a calorie deficit for extreme and quick weight loss.

So, how many calories do i need to eat to lose weight! Remember that if you cut your portion sizes, simply cut back on snacking and add lower-calorie foods in your weight loss diet plan, you will consume fewer calories each day. And, if you reduce your caloric intake enough, you will make a calorie deficit large enough for healthy weight loss.

The number of calories that an individual body needs each day based on his/her activity level. You can try an online weight loss predictor that simply predicts the number of calories to lose weight. Activity level includes exercise that you do every day and even your non-exercise physical movement. Remember that if you increase the number of calories that your body requires, but still you intake the same number of calorie from certain foods, you will reach a calorie deficit.

No doubt, most accomplished dieters combine both diet and exercise to lose weight. Its simply means that they might be consume 250 fewer calories per day and then ahead to a 60-minute brisk walk to burn an additional 250 calories. Means, the calories deficit for losing weight would total 500 calories. So, simply use the above weight loss planner to create a similar plan for each day to reach the 3,500 calorie deficit needed for weight loss.

Weight Loss Percentage Formula!

The formula to calculate your weight loss percentage, you have to do:

Recent optimistic studies say only 0.5 to 2 lb a week. This all depends on a daily calorie deficit of 500 calories. Remember that one pound of fat contains 3,500 calories; technically, an individual should lose 1 lb over seven days.

In fact, 3,500 calories are equals to 1 pound, means (0.45 kilogram) of fat, it is estimated that your body need to burn about 3,500 calories to lose 1 pound. So, generally, if you cut about 500-1000 calories a day from your routine diet, youd lose about 1 to 2 pounds per week.

It depends on your gender, current weight, and activity level a 20-pound weight loss could be taken between 10 and 20 weeks, or even longer. It could require up to 40 weeks losing 20 pounds.

Physical activity, such as walking is essential for weight control as it assist you to burn calories. If you stick to 30 minutes of brisk walking (daily routine), then you will be able to burn about 150 more calories a day. Obviously, the more you walk and the significant amount of calories you will burn.

Some individuals go on a very low-calorie diet for quick weight loss, typically consume only 800 calories a day. Usually, this type of diet includes special foods like shakes, soups, or bars to replace meals and for added vitamins. Studies depict that very-low-calorie diets can assist an individual to achieve weight loss of up to 3 to 5 pounds per week.

Shedding weight within a week depends on different food and physical activity variables. When it comes to healthy weight loss, losing 1 to 3 pounds per week is a great approach and highly recommended for safe and sustainable weight loss.

Experts reveal that you will be able to lose extra pounds or (excess flab) on any diet, if you consume less than 910 calories per day. But, remember that losing 10 pounds in 3 days is both unlikely and unhealthy. If you want to lose just 1 pound of body fat, then you ought to reduce your daily calories by about 500 a day for a whole week. Means, give up 3,500 calories over the course of 7 days.

The Centers for Disease Control and Prevention (CDC) reveals that it is 1 to 2 pounds per week. If you move ahead with this amount then 40 pounds is 20 weeks which is 4 to 5 months. No doubt, thats a quite long time and weight loss can take a while.

Experts depict that an individual will start to lose the initial water weight gain (of roughly 1 to 3 pounds) a few weeks or even take month after starting an exercise routine.

The calculation that provided by our weight loss calculator is not more than estimations, and even our team make no claims of the accuracy of the information contained herein. For more questions regarding your weight loss plan, you should consult to MEDICAL EXPERTS!

From Wikipedia, the free encyclopedia Weight Loss Guide Intentional and Unintentional Weight Loss Causes (Disease-related) Myths Health Effects Long term weight loss weight loss industry along with references

Most Recent updates on Weight loss from the source of healthline Written by Gavin Van De Walle, MS, RD How Long Does It Take to Lose Weight Weight Loss basics How weight loss occurs Factors affecting weight loss Best diet for weight loss Safe rates of weight loss

From the source of medicalnewstoday best-proven tips for successful weight loss Medically reviewed by Gerhard Whitworth, RN Written by Kathleen Davis, FNP

The source of webmd provided you Diet & Weight Management How to Lose Weight Safely All you need to know about your weight loss plan

From the source of mayoclinic The Mayo Clinic Diet: A weight-loss program for life By Mayo Clinic Staff Follow the Mayo Clinic Healthy Weight Pyramid Eat healthy foods and portions Other health benefits Risks The Mayo Clinic Diet is generally safe for most adult

Other Languages: Calculadora De Perda De Peso, Calculateur De Perte De Poids, Calcolatore Di Perdita Di Peso, Calculadora De Prdida De Peso,

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Plan Calories to Lose Weight - Calculator Online

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Oct 16

5 Sneaky Food Additives Preventing You From Losing Weight | Eat This Not That – Eat This, Not That

If you have ever looked at the nutrition label of a processed food item and have been met with confusion, then you are not alone. Many processed foods today contain a multitude of additives, which can be anything from emulsifiers and preservatives to artificial colors and flavoring, under the guise of unfamiliar words. Potassium metabisulfite, anyone?

Although many additives, such as preservatives, help to ensure the safety and shelf stability of foods and aid in inhibiting the growth of bacteria, they do also have their downside. According to The Internation Journal of Pharmaceutical Sciences and Research, artificial additives have been linked to everything from asthma to cancer. A number of additives can even cause weight gain over time.

Read ahead if you are interested in learning more about common additives found in many processed foods. From preservatives that may cause gradual weight gain to a pickling agent that suppresses the body's natural satiety hormone, here are 5 additives that could hinder weight loss goals. Plus, read up on the25 Food Myths Preventing You From Losing Weight.

As explained by Toby Amidor, MS, RD, CDN, FAND, award-winning nutrition expert and Wall Street Journal best-selling author of The Family Immunity Cookbook, propionate is a preservative used to inhibit mold from growing in foods such as baked goods, breads, and cheeses. According to a study in Science, conducted using humans and rodents, it was found that mice's chronic exposure to a dose of propionate caused gradual weight gain.

"However, when it comes to food, demonizing food additives that help minimize foodborne illness is questionable and makes us become afraid of food," Amidor advised, "Certainly more research is needed to see what happens to humans who consume foods with this additive chronically, as most people do not." Because of this, Amidor suggests eating a variety of different types of foods and to know the importance of moderating portions. Here are 18 Easy Ways to Control Your Portion Sizes.

Laura Gilstrap RD, LD/N, Owner of LG Nutrition LLC, shares that sodium benzoate, the sodium salt of benzoic acid, is a highly studied additive that may have adverse reactions to our health. "It works by suppressing a hormone called leptin, the body's natural satiety hormone," said Gilstrap. This commonly used preservative is often found in foods such as soda, salad dressing, and fruit juices, and is also used as a pickling agent.

RELATED:33 Fruit-Flavored Sodas Ranked By How Toxic They Are

Gilstrap explains that evaporated cane juice is another food additive that has been linked through scientific studies to obesity, weight gain, and diabetes. This additive may be found wherever sweetener is used, such as in coffee, teas, and baked goods. "[This] sugar substitute is just as dangerous as sugar," says Gilstrap, "which means it can still affect your waistline and promote inflammation." According to Cleveland Clinic research, inflammation in the body has been connected to almost every major disease, including heart disease and cancer.

"As a culture, we have been taught to limit sugary and fatty foods if we want to lose weight," says Gilstrap, "Sometimes, however, the problem isn't quantity, it's the quality of our food." Because of this, Gilstrap advises being on the lookout for highly processed foods that may still try to brand themselves as "healthy". "Highly processed foods, even those labeled as "healthy," can contain additives that may prevent weight loss," she adds.

RELATED:The Scary Connection Between Ultra-Processed Foods, Sugar, and Cancer, Doctor Reveals

Jackie Newgent, RDN, CDN, and Forbes Health board member, shares that an additive, known as sucralose, may also hinder weight loss and fuel weight gain. "Sucralose is a non-nutritive sweetener that's used to sweeten foods and drinks, like diet sodas, in a zero-calorie manner," explains Newgent, "A recent study from JAMA Network, found that when compared to sugar, intake of sucralose may basically fool the brain and increase appetite in females and people with obesity."

However, Newgent points out that studies conducted previously have shown that non-nutritive sweeteners may actually aid in weight loss, so you may want to keep an eye out for future research on this one. In the meantime, Newgent suggests eating minimally processed, whole foods. "One of the easiest ways to reduce food additives from your diet is to aim to eat mostly fresh, wholesome, unprocessed or minimally processed foods and mostly plants," Newgent says, "In other words, keep it real."

RELATED:Turns Out, Diet Soda Is Even Worse for You Than We Thought

Bisphenol A, also known as BPA. is a common additive that has popularly been highlighted in the public forum for years. Lon Ben-Asher, MS, RD, LD/N, Nutritionist at Pritikin Longevity Center, shares that this additive can have adverse effects on our health. "There are various studies that suggest bisphenol A (BPA), which is found in the lining of canned foods and bottled beverages, may have an association to increased risk of obesity due to hormonal changes," Ben-Asher explains. If you would like to limit your intake of BPA, moderate how many canned foods you consume or be on the lookout for "BPA-free" brands, such as Whole Foods' 365 brand, Amy's, Muir Glen, and Tyson.

Read more:

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5 Sneaky Food Additives Preventing You From Losing Weight | Eat This Not That - Eat This, Not That

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