Search Weight Loss Topics:

Page 41234

Home » nutrition » Page 4

THURSDAY, Dec. 28, 2023 (HealthDay News) -- New research offers yet more evidence that veggies, whole grains and low-fat dairy products are good for you in the long run.

"Our study goes beyond the simple question of, 'To carb or not to carb?'" said lead study author Binkai Liu, a research assistant in the nutrition department at Harvard T.H. Chan School of Public Health in Boston.

"It dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months," Liu explained in a Harvard news release.

The key takeaway: Not all low-carb diets are the same when it comes to managing weight over the long haul.

In the study, researchers analyzed data from more than 123,000 healthy adults who were part of major research studies between 1986 and 2018.

Participants reported on their diets and weights every four years, and they were scored based on adherence to five types of low-carb diet. They included ones based on animal proteins, plant-based proteins and ones that emphasized animal proteins, unhealthy fats and processed grains.

Low-carb regimens high in proteins, fats and carbs from healthy, plant-based sources were linked to slower long-term weight gain.

Participants who stuck with total low-carb or animal-based eating regimens gained more weight, on average, than those who followed a healthy low-carb eating plan over time.

These links were strongest for participants who were overweight or obese, younger than 55 and/or less physical active, the study found.

The findings were published Dec. 27 in the journal JAMA Network Open.

"Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasize healthful foods like whole grains, fruits, vegetables and low-fat dairy products," said senior study author Dr. Qi Sun, an associate professor of nutrition at Harvard.

More information

The Mayo Clinic has more about low-carb diets.

SOURCE: Harvard University T.H. Chan School of Public Health, news release, Dec. 27, 2023

See the rest here:
Going Low-Carb? Avoid Meat to Keep the Weight Off Long-Term - HealthDay

Read More..

Low-carbohydrate diets comprised mostly of plant-based proteins and fats with healthy carbohydrates such as whole grains were associated with slower long-term weight gain than low-carbohydrate diets comprised mostly of animal proteins and fats with unhealthy carbohydrates like refined starches, according to a new study led by Harvard T.H. Chan School of Public Health.

The study will be published on December 27, 2023, inJAMA Network Open.

Our study goes beyond the simple question of, To carb or not to carb? said lead author Binkai Liu, research assistant in the Department of Nutrition. It dissects the low-carbohydrate diet and provides a nuanced look at how the composition of these diets can affect health over years, not just weeks or months.

While many studies have shown the benefits of cutting carbohydrates for short-term weight loss, little research has been conducted on low-carbohydrate diets effect on long-term weight maintenance and the role of food group quality.

Using data from the Nurses Health Study, Nurses Health Study II, and Health Professionals Follow-up Study, the researchers analyzed the diets and weights of 123,332 healthy adults from as early as 1986 to as recently as 2018. Each participant provided self-reports of their diets and weights every four years. The researchers scored participants diets based on how well they adhered to five categories of low-carbohydrate diet: total low-carbohydrate diet (TLCD), emphasizing overall lower carbohydrate intake; animal-based low-carbohydrate diet (ALCD), emphasizing animal-based proteins and fats; vegetable-based low-carbohydrate diet (VLCD), emphasizing plant-based proteins and fats; healthy low-carbohydrate diet (HLCD), emphasizing plant-based proteins, healthy fats, and fewer refined carbohydrates; and unhealthy low-carbohydrate diet (ULCD), emphasizing animal-based proteins, unhealthy fats, and carbohydrates coming from unhealthy sources such as processed breads and cereals.

The study found that diets comprised of plant-based proteins and fats and healthy carbohydrates were significantly associated with slower long-term weight gain. Participants who increased their adherence to TLCD, ALCD, and ULCD on average gained more weight compared to those who increased their adherence to HLCD over time. These associations were most pronounced among participants who were younger (<55 years old), overweight or obese, and/or less physically active. The results for the vegetable-based low carbohydrate diet were more ambiguous: Data from the Nurses Health Study II showed an association between higher VLCD scores and less weight gain over time, while data around VLCD scores from the Nurses Health Study and Health Professionals Follow-up Study were more mixed.

The key takeaway here is that not all low-carbohydrate diets are created equal when it comes to managing weight in the long-term, said senior author Qi Sun, associate professor in the Department of Nutrition. Our findings could shake up the way we think about popular low-carbohydrate diets and suggest that public health initiatives should continue to promote dietary patterns that emphasize healthful foods like whole grains, fruits, vegetables, and low-fat dairy products.

Other Harvard Chan authors included Molin Wang, associate professor in the Departments of Epidemiology and Biostatistics, and Yang Hu, research scientist; Sharan Rai, postdoctoral research fellow; and Frank Hu, professor, in the Department of Nutrition.

The study was funded by research grants from the National Institutes of Health: UM1 CA186107, U01 CA176726, U01 CA167552, P01 CA87969, R01 HL034594, R01 HL035464, R01 HL60712, R01 DK120870, R01 DK126698, R01 DK119268, U2C DK129670, DK119268, R01 ES022981, and R21 AG070375.

Low-Carbohydrate Diet Macronutrient Quality and Weight Change, Binkai Liu, Yang Hu, Sharan K. Rai, Molin Wang, Frank B. Hu, Qi Sun,JAMA Network Open, December 27, 2023, doi: 10.1001/jamanetworkopen.2023.49552

The material in this press release comes from the originating research organization. Content may be edited for style and length. Want more? Sign up for our daily email.

See the article here:
Low-carbohydrate diets emphasizing healthy, plant-based sources associated with slower long-term weight gain - ScienceBlog.com

Read More..

If you want to lose weight in a sustainable way that isn't self-punishing, it might be hard to find people who inspire you. Thats because so much advice on social media is coming from a place of negativity with a focus on restriction and miracle products (though now users on Instagram can now remove weight loss ads from their feeds, according to CNBC).

Theres also a growing group of influencers promoting self-compassion and self-love as a way to achieve better health and theyre worth following ASAP if youre looking to shed pounds. Self-love is a key aspect of the weight loss process, says Kristen Smith, RDN, spokesperson for the Academy of Nutrition and Dietetics and the founder of 360FamilyNutrition. Regardless of what someone may tell you, weight loss is difficult and can be extremely mentally challenging; if you have a strong love for yourself, then you will be more motivated to make healthy diet and lifestyle changes, Smith says.

And the benefits of body positivity and self-compassion extend beyond what people may even realize. One study found that a positive body image was linked to better life satisfaction and psychological well-being. In fact, a recent survey by Everyday Health, which involved more than 3,000 people, found that a preoccupation with weight and body image issues increased during participants' weight loss journey. Participants had all attempted weight loss in the preceding six months.

RELATED:Everyday Healths Survey and Special Report: Weight Loss Reframed

Some of these self-compassionate health influencers even prefer not to mention weight loss in their posts, and instead focus on concepts like self-care, fitness, and intuitive eating (which encourages paying attention to natural hunger cues, according to Harvard Health Publishing). When our focus is on weight loss, we are fighting against our genetics and our bodys current state for many people, they use weight loss as their goal, but by focusing on weight loss we are misplacing our focus and setting ourselves up for failure, says Adelle Cadieux, PsyD. Our focus needs to be on being healthy, not achieving a certain size or body shape, she says.

So whether your focus is on adopting new healthy habits or losing weight in a sustainable, body positive (or body neutral) way, here, discover nine influencers who take a self-compassionate approach, so you can find some inspiration for your own experience.

In addition to healthy meal ideas for the whole family, the TikTok feed of the mother-of-two Ayat Sleymann, RDN, is full of advice that can help you reach your goals without restriction. In one TikTok video she shares her top five tips for sustainable weight loss, including to start slow. Completely changing the way you eat and working out seven days a week when you used to do none of that is going to burn you out and youll probably end up quitting, she says in her video.

Smith also supports a slow and steady approach to weight loss. If you are losing weight quickly, it is likely an indicator you are doing something that may not be feasible to maintain for the long haul, says Smith. Interventions that lead to rapid weight loss are typically not attainable. The Cleveland Clinic notes that a slow path toward weight loss allows you to keep muscle mass and increases the chances you'll get the nutrition your body needs.

This inclusive National Academy of Sports Medicine (NASM) certified trainer encourages body positivity and emphasizes importance of movement for things like strength and better mental health. In one Instagram post, published in October 2023, she wrote: Fitness progress beyond weight loss Able to lift heavier weights. More endurance. Better sleep. Feeling more confident. Increased mobility. This focus on what you can gain from exercise beyond simply losing weight is a key step in a health journey. We are more likely to build healthy lifestyle habits when we focus on specific behavior changes that we are making and the positive outcomes from those changes, says Cadieux. One study found that physical activity was directly associated with self-esteem.

Leavell shares body-positive fitness tips on her account; for instance, that you dont have to solely do crunches to work your core. You can and should be working your core in a variety of exercises in your workouts. You can train your core without the goal being a flat tummy. And you can have a strong core and a belly! she wrote on Instagram in November 2023.

The registered dietitian-nutritionist Diana Rodriguez has a goal to provide her followers with sustainable ways to lose weight without having to give up their cultural foods. In one post in November 2023 on Instagram she shared how to make your breakfast more satisfying. So, instead of having just a cafecito con leche with pan dulce, Rodriguez suggested enjoying them with eggs for more protein and fat as well as papaya pieces for fiber. By making small tweaks to the way you eat your favorite foods, not only can it help you lose weight, but you'll also feel confident doing so, says Rodriguez.

In November 2023 on Instagram, she reminded her followers: Remember this the next time you look at someones before and after photos, quick results, and misinformation on social media! Not everything you see and read on social media is true.

She then went on to say, This is why I teach sustainable, easy-to-implement strategies to help you lose and maintain weight without giving up on your culture. Comparing yourself to, say, a post on Instagram, can be problematic, Smith also says. An individual's weight loss journey can differ significantly from others due to numerous factors including metabolic rates, medical history, physical ability and environment, Smith adds. Whats more, as the Mayo Clinic notes, genetics may play a role in your appetite and fullness levels, which is why its so important to focus on your own journey.

Megan Jayne Crabbe, author of Body Positive Power, regularly shares with her 1.2 million followers on Instagram the importance of self-love and body positivity. While Crabbe isnt a fan of diet culture, she is a regular supporter of self-care, and how even little steps are beneficial to your health. In July 2023 on Instagram she shared, Self care note: you dont have to do the whole thing for it to count. She went on to say, Five minutes of stretching is better than none. One extra glass of water is wonderful. little bits of housework are still a win. Cant make it out? A quick call is still socializing. A few deep breaths before bed? Beautiful.

This advice with a focus on achievable lifestyle wins can help with sustainable health goals. We need to celebrate even small steps because a lot of hard work goes into making even small changes, says Cadieux.

While the word dieting is not in the registered dietitian Laura Ius vocabulary (shes a self-proclaimed anti-diet dietitian), her Instagram account is full of health-promoting advice that can help her followers reach their goals, whether thats to grocery shop so you have options for the week or work on sleep hygiene and permission to rest, she says in one pinned post on Instagram from November 2021.

Cadieux also suggests shifting your focus to healthy habits you have control over and to stop weighing yourself. The first step is to focus on being healthier and not the number on the scale, says Cadieux. Engaging in healthy habits such as eating healthy, being physically active, and getting good sleep should be our focus, Cadieux adds.

The self-proclaimed weight-inclusive dietitian and author of Unapologetic Eating provides advice on self-love as well as gentle nutrition tips (as she calls it) on Instagram. In one Instagram post, published in February 2022, she says, Think about what you can add to your meals, instead of taking foods away, and Approach food decisions with curiosity rather than judgment.

A restricted diet that focuses on taking away foods rather than adding can be detrimental, says Cadieux. If we are engaging in restrictive eating habits because our goal is weight loss, we may achieve weight loss, but it will not necessarily make us healthier or feel any better, says Cadieux.

The registered dietitian-nutritionist Samar Kullab has a TikTok feed full of nutrition tips to help her followers on their health and weight loss journeys. Among her advice: how to balance your meal (with enough protein, veggies, and grains on your plate) and make a satisfying, veggie-packed salad-in-a-jar. Kullab also approaches nutrition with self-compassionate advice, sharing that certain foods including fast food shouldnt be off-limits. For example, she posted a TikTok video in September 2023 about what she ordered at Taco Bell (including how she added extra veggies, jalapeos, and beans for more protein). Do not think that just because its fast food its not going to be healthy, she said.

Smith advises, too, that to increase your odds of long-term success on a weight loss journey, its important to choose a weight loss intervention that you enjoy (which for some may include fast food), and doesnt feel like personal punishment. If a weight loss intervention feels like punishment you are likely to abandon it quickly, says Smith.

The body positivity dietitian creates videos on TikTok on everything from healthy family meals under $15 to how to build a healthier relationship with food. You can also find her raising awareness about diet culture and weight stigma.

In one TikTok post from September 2023 she wrote, After breaking up with diet culture, I can finally eat pizza without feelings of guilt & shame. It may seem counterintuitive, but when trying to lose weight, leaving room for indulgences can be a smart move doing so is healthy, and can help prevent feelings of guilt and deprivation, as Harvard Health Publishing notes.

In another TikTok video from September 2023, Mathis urges her followers to focus on their own journeys, writing, Sometimes we get into the habit of comparing ourselves to others, but we have to remember that our path was uniquely created just for us. Its time to show ourselves a little self-love and embrace our differences and enjoy the journey. Smith says, No two weight loss journeys will have the exact same pathway or results.

Rachel Paul, RDN, PhD, has a doctorate in nutrition and behavior change, and online she shares with her almost 800,000 followers the importance of a healthy mindset when trying to lose weight. In one September 2023 Instagram post, for example, she said, I used to think in order to lose weight, I needed to scold myself whenever I overate. I would say things like: Whats wrong with you, you slob? You need to eat perfectly starting tomorrow. Do you ever have those thoughts? She then went on to say, The great news is that that type of negative self-talk is actually completely unnecessary for long-term weight loss. Instead, self-compassion is key to actually staying consistent.

Cadieux, too, promotes self-love as part of a health journey. We need to love ourselves in the present, as we are, and not as we think we should be, says Cadieux. Her advice? Practice challenging those negative thoughts or beliefs and recognizing our positive characteristics; practice recognizing that our body shape or size does not determine who we are as a person or what we can accomplish, says Cadieux.

Everyday Health's Weight Loss Reframed Survey queried 3,144 Americans nationwide ages 18 and older who had tried losing weight in the previous six months. The study was fielded between July 10 and August 18, 2023, across demographic groups, genders, and health conditions. Survey recruitment took place via an online portal, in app, and via email. The margin of error for the sample size of 3,144 is +/-1.7 percent at a 95 percent confidence level.

View post:
9 Self-Compassionate Health Influencers for Sustainable Weight Loss - Everyday Health

Read More..

When you lose weight fast and well, you may feel good in your body and mind. But you may also feel sad about the extra skin on your arms, belly, and other parts. Having extra skin is normal and shows that you lost weight well. But you can do some things to stop it from happening to you. Getting older and gaining weight can make these strings weaker and hurt. When you lose a lot of weight, it is hard for the collagen and elastin strings to go back to how they were before you gained weight. This happens more when you lose weight very fast, because the strings get smaller and tighter too fast.

Best Weight Loss Alternative In the Market

#1. PhenQ: Click Here To Buy (Official Website)

#2. Capsiplex: Click Here To Buy (Official Website)

#3. PhenGold: Click Here To Buy (Official Website)

#4. Phen24: Click Here To Buy (Official Website)

#5. PrimeShred: Click Here To Buy (Official Website)

Your skin has two important proteins called elastin and collagen. They make your skin look tight, strong, and stretchy. The strings in collagen and elastin let your skin stretch without breaking when you gain weight or grow fast. This is why you get extra or loose skin when you lose a lot of weight. The strings get weaker over time, and the skin cannot get tight like before. Younger skin can get tight better, so your age can also affect how much extra skin you get.

Also, the more weight you gain, the more your skin strings will stretch. These strings will change when you are overweight, so when you lose weight very fast, it will be very hard for the stretched skin strings to go back to their normal size.

This is different for different people. But usually, losing a little weight, like 20 pounds or less, does not make extra skin.

But losing a lot of weight, like 50 pounds or more, especially in a short time, can make you more likely to get extra skin. Your genes and age will also affect how much weight loss makes extra skin.

For example, some research has said that people with white skin get older signs on their skin sooner and are more likely to get saggy skin than other people, because of how their skin works.

When people lose a lot of weight, their skin may become loose. This is normal and does not hurt their health. They should be proud of their weight loss. But some people may not like how their loose skin looks or feels. It may also cause problems like itching or infection.

The best way to avoid loose skin is to keep your muscles strong and healthy. This will make your skin look tight and smooth. If you lose muscles along with fat, your skin may look more loose.

Here are some things you can do to lower the chance of getting loose skin:

Do not rush to lose weight. Your body needs time to get used to having less fat. Losing weight slowly is also better for keeping it off. Try to lose between one and five pounds every week, especially at the start.

Some things in the environment can make your skin worse. For example, the suns rays can change how your skin works and looks. Older skin can be dry and wrinkled and may sag more.

Water is good for your body and your skin. It helps your skin stay stretchy and moist. A study showed that drinking more water made the skin better, especially for people who did not drink enough water before.

Exercise is good for your fitness, but also for your skin. Do some exercises that use weights or resistance to keep and grow your muscles. This will help your skin look less saggy.

Some things in your body can harm your skin. They are called free radicals. You can fight them by eating foods that have a lot of vitamins C, E, and A. These are called antioxidants. Fish oil also has omega-3, which is good for your skin.

You should also eat foods that have collagen or help your body make more collagen. Collagen is a substance that makes your skin strong and elastic. Some foods that have collagen or help with collagen are bone soup, fish without skin, chicken, eggs, green leaves, and fruits and vegetables with vitamin C. You can also take collagen pills.

Things that make skin loose How much loose skin you get after losing a lot of weight depends on your situation. Your skins stretchiness can change because of many things. Some people may have a lot of loose skin that needs surgery to fix. Others may have no loose skin, even after losing a lot of weight.

Some things that make skin loose are:

Losing weight very fast Smoking in the past

Your genes and family history

Your age

Your health

Losing muscles

When you lose a lot of weight, your skin may become loose and saggy. This can be hard to fix with just changing your habits. But you can use some ways at home and with a doctor to make your skin better and smoother.

These ways will not make your loose skin go away completely, but they can be good things to do every day.

Keep your weight loss, get stronger, and grow healthy muscles with regular exercise and lifting weights. Growing new muscles can help fill some of the loose skin from losing fat. Changing fat to muscles can make you healthier and make you look and feel good.

If your loose skin is not very bad, but still makes you uncomfortable or sore, wearing tight clothes can help. Tight shirts, socks, and pants can hold your loose skin and make it less rubbing, itching, and hurting from touching other skin.

Tight clothes will not make your loose skin smaller, but they can help with the problems. Other helpful methods that do not need surgery are creams that help lift, shape, and firm your skin, and small needles that make tiny holes in your skin, helping it make more collagen and make your skin tighter.

If your loose skin is very bad or makes your life hard, a doctor can do skin removal surgery. This surgery takes away the extra skin from your body; the doctor will also shape the skin that is left to make it look smooth. Skin removal surgeries have different costs and ways of doing them, so talk to your doctor if you want to try this. Types of surgery are tummy tuck, lower body lift, arm lift, butt lift, or breast lift.

Skin removal surgery will not stop your skin from getting loose again if you gain or lose weight again. Also, it is usually done in parts and may take many months or even years to finish. This kind of surgery also has many dangers and possible problems and so, it is better to try all your other choices before thinking about this solution.

Food When you eat food to make your skin tighter, it is important that you eat collagen. You can find it in bone soup, eggs, meat, fish and seaweed. Dr Kapoor says, Eating food with a lot of protein and drinking a lot of water will also make your skin stretchy and soft and stop it from getting dry. You should also eat food with vitamin C and E to help make more collagen and make your skin healthier.

Treatments that do not hurt Treatments that do not hurt such as using radio waves and light that you cannot see give energy under the skin and make the cells smaller and new collagen and elastin are made. The result is skin that is firm and flexible.

Skin tightening surgery These are a group of ways such as the popular tummy tuck, arm lift, breast lift, face lift and lower body lifts. The doctor takes away the extra skin and fat from the body and wraps the skin around to make it look smoother. But, for this surgery, you need to have the same weight for the last six months and it should be more than two years since the weight loss surgery.

You can fix loose skin problems. Image from: Shutterstock

Creams that make your skin firmer

This may not be a very good solution but it can make some difference. Creams that make your skin firmer help to make your skin look better by making more collagen and elastin. Always pick one that has ingredients that make you look younger such as collagen and retinoids. Use them every day and take good care of your skin.

You might have seen tight clothes in the shops that say they can fix floppy skin. But remember that they do not make the skin better but only hide the problems of floppy skin. They can help with soreness, hurting, scratching, and the chance of getting sick but they do not make the skin firmer.

Talk to your beauty doctor about the best way to keep your weight loss and stop and fix floppy skin.

You may wish for a firmer, more shaped body while you work hard to lose some weight. But if you get floppy skin after losing a lot of weight, you might feel a bit sad. Losing weight to control being too fat can lower your risk of getting many illnesses. But it can also cause floppy skin.

This is a normal thing that happens when you lose weight. In fact, up to 70 percent of people who have weight loss surgery may also have it, according to a study by PubMed Central and the National Center for Biotechnology Information. Even though this is not a bad thing and not a sign of trouble, it can still be annoying and make your skin look older. So, how to make your skin firmer after losing weight? Lets see.

Lose weight in a slow and steady way to avoid floppy skin. Picture by: Dr Kapoor says, Besides the beauty reasons, keeping a healthy weight also has many health benefits such as good heart and energy and a bright skin. There is only one problem of losing weight and that is floppy and dull skin.

People who have lost a lot of weight by exercising or by weight loss surgery, often find the floppy skin upsetting. Dr Kapoor says, The amount of floppy skin is not related to how much weight you lose but it is also influenced by many things such as your food habits, genes, smoking and sun light.

The good news is that some easy ways can help stop or fix floppy skin. He says, Floppy skin happens because of weakening of collagen and elastic threads. This not only makes you look older but the skin folds can also be a place for germs, causing infection and rubbing.

If you want to avoid floppy skin because of losing weight, follow these 5 tips:

Exercise Making your muscles bigger by doing muscle strengthening and weight lifting exercises can help fill the skin and make the floppy skin less visible. As a result, your skin will look firmer and nicer.

While you cannot stop floppy skin completely if you are losing a lot of weight, there are some ways to help avoid too much sagging.

Losing weight slowly is the best way to avoid too much sagging. Most experts suggest trying for 1 to 2 pounds a week, which means 4 to 8 pounds a month. This will help you lose more fat than muscle and let your skin change as you lose weight. Focus on Nutrition

Getting enough big and small nutrients is important to keep your skin healthy and stretchy. Skin-healthy foods have unsaturated and polyunsaturated fats; vitamins A, C, and E; selenium; zinc; copper; polyphenols; and carotenoids.5

It is good to work on your fitness, and it can also help your skin. For example, one study says that people who exercise often have more moist skin.6 Some studies have tried to find out if exercise can make more collagen, but they need more evidence. Exercise does make more blood flow, which is good for the skin.

You might have loose skin if you have lost a lot of weight. You are not the only one, as loose or saggy skin is a common issue after losing a lot of weight (100 pounds or more) fast. After some time, you might see your skin get more elastic, but some people might need surgery to take away extra skin.1

Everyone has different skin, and the same amount of weight loss will look different on different people. Many things decide how your skin will change after weight loss:

Age: As you get older, your skin gets less elastic.2

Amount of weight lost: Weight loss of 100 pounds or more usually causes more hanging skin. Genetics: Genes decide how much tightness your skin keeps. Some people are just more likely to have sagging skin than others.

How long youve been overweight: If youre overweight for a longer time, your skin might not be able to shrink when you lose weight.

How quickly you lose weight: When you lose weight fast, like with weight loss surgery, your skins elasticity does not have time to adjust. The result is loose skin.3

Nutrition and water intake: Your skin might not be as healthy or firm if you dont get balanced nutrition, vitamins, and minerals (especially vitamins C and E) and drink enough water.4

Smoking: Smoking can make your skin age faster. Sun exposure: Your past, present, and future exposure to the sun can harm your skin.

Because were all different, people will react differently after losing weight. Some people might recover quickly, while others might think about body contouring surgery to remove extra skin. Body contouring is a costly and serious procedure that needs a long recovery time. Plastic surgery experts suggest waiting at least a year after weight loss to let your weight stay stable before thinking about body contouring plastic surgery.

You might be able to make a difference with other options, like exercise and a healthy diet. A basic cardio and strength training program can help you lose body fat while building muscle. When you add muscle, you can make your skin look better and maybe reduce some sagging.

Loose skin is a common result of big weight loss. While there are ways to lower your chance of getting loose skin, loose skin is normal and usually wont bother you. For some, though, loose skin can affect how they feel about themselves. The health of their skin can be improved with natural at-home options or with surgery.

View original post here:
How To Avoid Loose Skin After Weight Loss - 5 Tips In 2024 - Deccan Herald

Read More..

Here's how to avoid common exercise myths.

Image Credit: Reign Total Body Fuel/LIVESTRONG.com Creative

We live in an age when misinformation is a part of our daily lives. Whether you read a social media post touting a "life-changing" new workout or see a billboard for a "miracle" weight-loss supplement, it can become hard to distinguish fact from fiction.

Fitness trainers, Reign Total Body Fuel athletes, and husband and wife duo Natalie Eva Marie and Jonathan Coyle know this all too well over the course of their fitness journeys, they tried every fad diet and trending workout.

"We've done it all," says Coyle, who is a master trainer with the International Sports Sciences Association (ISSA). "But what doesn't get talked about a lot is everybody's body is different."

As they've charted their path through the fitness world, Marie and Coyle have learned much the hard way and now their goal is to help others avoid the trial-and-error process by debunking some of the most common myths.

Tailoring your diet to your fitness goals can help improve your fitness performance.

Image Credit: Reign Body Fuel/LIVESTRONG.com Creative

Nutrition is equally as important as exercise for supporting your overall health, and your diet plays a key role in helping you hit your goals in the gym, too. Skimping on nutrition can compromise your workout performance and cause fatigue, according to the Mayo Clinic.

"Your nutrition has to be dialed in, and it has to complement what you're doing in the gym or else it just doesn't work," says Marie, who is a former WWE wrestler and lead trainer and founder of NEM FIT. "You're not going to see the results, and you have to take into consideration what is happening inside your body."

For example, if building muscle is your goal, you'll want to focus on getting enough protein each day. Whereas if your goal is to build endurance, you'll need to ensure your body is fueled up with carbs.

Another nutrition tip Coyle and Marie recommend is switching out your caffeinated sodas, syrupy coffee or sugary energy drinks for a Reign Storm. The sugar-free drink is packed with vitamins A, B, C and zinc, and it tastes delicious. Plus, it contains 200 milligrams of plant-based caffeine along with green tea extract, panax ginseng and guarana, all of which are known for their naturally energy-boosting properties.

Consuming caffeine before a workout has been linked to enhanced physical performance and cognitive function, according to a 2018 Nutrients review. So next time you head to the gym, leave some room in your gym bag for a Reign Storm to help you make the most out of your workout.

Natalie Eva Marie opts for a quick 30 to 45 minutes of high-intensity interval training because she knows that's what works for her body.

Image Credit: Reign Total Body Fuel/LIVESTRONG.com Creative

Have you ever tried a workout program after hearing about someone else's results, only for it to not yield the same results for you? Lots of people have (the entire fitness influencer industry is built around it, after all), which is why Coyle emphasizes the importance of finding what works best for you when it comes to diet and exercise.

Case in point: Coyle and Marie work out very differently. While Marie opts for a quick 30 to 45 minutes of high-intensity interval training, Coyle takes his weight training slow and does low-intensity cardio so he can check his emails while he exercises, which means he's usually at the gym for over two hours. But that doesn't mean one of their workouts is more effective than the other it's just what works for their bodies and lifestyles.

In fact, a small June 2020 study in the Journal of Physiology that followed 42 pairs of healthy twins found people's physiques reacted differently to the same exercise and that the right exercise program differs from person to person. So don't sweat it if your results don't match those of that TikTok influencer you admire whatever workout they're praising might not be the right approach for your body.

Stretching, foam rolling, massage therapy, hydration, compression and cold therapy are all ACM-recommended forms of recovery.

Image Credit: Reign Total Body Fuel/LIVESTRONG.com Creative

After a sweaty workout, all you want to do is relax but skipping your post-workout recovery isn't a good idea. Giving your body time to recuperate after you work out is essential to preventing injuries and allowing your muscles to rebuild themselves, according to the American College of Sports Medicine (ACSM).

"One of my biggest regrets is that when I was younger I didn't take my recovery after working out as seriously, like I would never want to stretch," Marie says. "I always thought, 'Why? It's boring and it's not going to do anything for you.' But it's been proven now that your recovery is essential for longevity."

Not sure what effective recovery looks like? Stretching is always a good place to start, and the ACSM also recommends foam rolling, massage therapy, hydration, compression and one of Marie and Coyle's favorites: cold therapy (they swear by cold plunges). If you're feeling too drained to do a full recovery routine, Marie and Coyle suggest cracking open a Reign Storm for an energy boost. Your muscles will thank you for the extra TLC.

More:
3 Workout Myths, Debunked by Fitness Professionals - Livestrong

Read More..

Contact Us Today

Page 41234

Home » nutrition » Page 4