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Posted: January 9, 2021 at 6:50 am
I M on a bit of a diet at the moment. I like to think that Im still a fine figure of a man - but, basically I am looking to recalibrate my lifestyle.
Good eh? You see Lifestyle in this context, is the new buzzword for shedding a few unwanted kilos and flattening ones stomach. To be totally honest with you, it appears that only really fat people go on diets, the rest of us Seek to improve our Lifestyle.
There is a theory that all diets, by their very nature, are condemned to failure. Nobody can survive on 500 calories a day ad-infinitum, without ever eating another pizza, bag of chips, or supping a cold beer on a summers day - so the best way to slim down, is to make small but long term adjustments to your eating habits.
Nor does it help when a censorious partner points out to you, when you are enjoying a glass of wine after a hard days toil writing for you lot - Every glass of that stuff, is like eating a cream doughnut you know. I may be on a change of Lifestyle with all that this entails, but Im certainly not going to become a fanatic about it. However, as one tries ones best to resist hunks of cheese in crusty baguettes approximately six inches thick; there is no doubt that the battle to stay looking fabulous, is not fought on an even playing field.
I have a female friend who tells me that she only has to look at a sausage roll and hey-presto - there it is, on her thighs, or was that her bum? Many years ago a colleague of mine decided to try to lose some weight that he had acquired sat at a typewriter staring into space. For six months all he ate was tinned tuna on a baked potato, three times a day.
Being a journalist he wasnt going to give up the demon drink, and as he explained to me at the time - Im not a complete nutcase you know. Happily, or perhaps unhappily, my old friend was a single man and so without any distractions he lost more than 10 kilos in just over 4 months. Alas, because his diet was so extreme - there was no-way he could sustain it - and after just a few more months he was back to his old chubby and tuna free ways.
I thought that I would stick that bit in - so as to warn you against following such drastic action in your own battle-of-the-bulge(s). Recently, I noticed that our food at home was being served on different plates.As you can imagine - hunger and the tricks it can play on a chaps mind has started to show itself; but, Im assured that subtle moves to cut down on food portions, such as using smaller plates are a much better bet than a starvation diet of baked potatoes, tinned fish and six pints a day.
Indeed, it was explained to me once, in an extremely patronising manner - that when it comes to the food you eat Your eyes are the only arbiter of portion control, which I have to say made me want to punch him really hard. Anyway, this Lifestyle approach to food and eating certainly has its merits, the main one being - that nothing, yet nothing, you want to eat is forbidden; its all about when and how much it seems. And if thats the deal, I am happy for a change in Lifestyle - but are you fatso?
Before I get too carried away with food and eating, it is a painful fact that eating less food is only one way of losing excess weight - and crucially keeping that weight off you! Indeed, that old adage regarding fighting-the-flab i.e. eat less, move about more - is much more than just an inane slogan. As a bloke who is prone to piling on the pounds at this time of year, I have recently foresworn all manner of foodstuffs, this wont last of course - but, its a start isnt it?
No, the key to weight loss, is not the latest diet or Lifestyle pronouncement, but the simple fact that as humans we are designed to move around, not to sit on a sofa eating inappropriate foodstuffs and breaking wind. I read somewhere recently, that one of the few plusses of this pandemic was that more and more people, certainly here in Majorca, have literally taken to the hills with their families and friends and spent time walking. You remember walking dont you? Yes, you know - one foot in front of the other - leaving the car at home or parked up safely somewhere and stretching your legs.
Alas, there are always people who want to turn this modest exercise activity into something far grander - competitive almost! It seems that on a persons iPhone there is an App that can count the steps that you have made at any given time during the day. Dear Lord, what will they think of next? Anyway, if you are out walking, be prepared to be confronted by a very smug person who will tell you that they have walked approximately - 4,763 steps already today and just as you start to laugh you realise that theyre serious.
This leads me to the ultimate question regarding whether you are a couch potato or not. If you mostly watch the television stood up in the kitchen and constantly wander around the house and garden with your hands behind your back, you need help. But, not as much help - if you sit watching the telly in a sedentary position with your mouth open all day long, save for the regular consumption of a nutritious takeaway.
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A moment on the lips, a lifetime on the......! - Majorca Daily Bulletin
Posted: January 9, 2021 at 6:50 am
Yunaidi Joepoet/ Getty Images Green coffee is an unroasted form of coffee. Yunaidi Joepoet/ Getty Images
Green coffee beans are the same type of beans that you use to make coffee each morning. The difference is that the beans you use are brown because they've been roasted, whereas green coffee beans are raw beans that have not been roasted.
Green coffee is marketed as a weight loss supplement that can help you burn fat fast, without any diet or exercise. However, while there is some preliminary evidence that it could potentially help with weight loss and blood pressure, some studies have been found to be flawed and further research is required to establish its benefits.People also take green coffee for other conditions like Alzheimer's disease and bacterial infections, although there isn't much evidence that it helps.
Here's what you need to know about green coffee and its benefits and side effects.
Green coffee is sold as a beverage or as a supplement. A cup of green coffee looks and tastes similar to a green tea drink. The supplement is typically a pill containing a concentrated green coffee extract.
Green coffee contains polyphenol compounds known as chlorogenic acids, which are plant-based micronutrients. The roasting process can reduce these compounds, so regular coffee doesn't have as much chlorogenic acid as green coffee.
Like regular coffee, green coffee also contains caffeine. Green coffee extracts can contain up to 17% caffeine. The amount of caffeine you get would vary depending on the brand, method of preparation, and amount consumed.
"Green coffee is thought to have health benefits due to the high amount of chlorogenic acids, which act as antioxidants," says Rebecca Tonnessen, RDN, at the Hospital for Special Surgery's Department of Food & Nutrition Services.
However, any benefits still have to be conclusively proven by science; while there has been some research investigating the benefits of green coffee, it is still preliminary. "Many studies done on green coffee have been conducted on animals or have a very small sample size," says Tonnessen.
Gallery: 12 Side Effects of Drinking Tea Every Day (Eat This, Not That!)
For instance, a small 2018 study with around 40 participants diagnosed with metabolic syndrome found that green coffee extract combined with a balanced diet helped participants lose weight. The participants also saw improvements in their blood pressure as well as some markers of diabetes, like fasting blood sugar, and insulin resistance. The participants took 400 milligrams of green coffee extract twice a day for four weeks.
According to the United States National Library of Medicine, the evidence from studies investigating the impact of green coffee on obesity and blood pressure is still inconclusive. There also isn't sufficient evidence showing that green coffee can benefit diabetes, Alzheimer's disease, or other health conditions.
"Green coffee as a drink can be safely taken as long as your daily caffeine intake does not exceed 400 milligrams," says Tonnessen. If consumed in larger quantities, caffeine can cause side effects like:
Caffeine - whether from green or black coffee - is also not recommended for people who have certain health conditions. For instance, people who have heart problems may be advised to avoid caffeine as it can cause the heart to start pounding harder or beating erratically.
People who experience anxiety and insomnia may also find that caffeine exacerbates their symptoms.
If you're on any medication, you should consult your healthcare provider before you take caffeine supplements.Caffeine-free green coffee capsules are on the market, but you should still take caution when using them. Consult your healthcare professional first before taking them.
"Drinking green coffee in liquid form is fine if you prefer green coffee to regular coffee. Consult with your healthcare practitioner regarding green coffee supplements. Caution should be taken with green coffee supplements due to their caffeine content and potential to interact with other medications," says Tonnessen.
There are countless supplements that are marketed as miraculous weight loss remedies, green coffee among them. While preliminary research on green coffee supplements has shown promise, its benefits have yet to be established with conclusive evidence. In fact, green coffee supplements have come under scrutiny for deceptive marketing practices and fraudulent weight loss claims. Therefore, a cautionary approach is recommended when it comes to the supplements, although drinking moderate amounts of green coffee is considered safe for most people.
"Green coffee can add variety and flavor to your morning routine and may provide some additional benefits over coffee. It may be more of a trend; however if you prefer green coffee over regular coffee, tea, or matcha, there's no harm in drinking it," says Tonnessen.
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What is green coffee? Why the supplement's weight loss benefits aren't backed by science - msnNOW
Posted: January 9, 2021 at 6:50 am
ALBANY, N.Y. (NEWS10) Many people are spending more time outdoors during the COVID pandemic. Some may consider going fishing this winter. The Cornell Cooperative Extension (CCE) of Albany County wants to make sure New Yorkers in the East-Central region fish safely in the coming months.
According to the CCE, the Department of Environmental Conservation says ice is not safe yet on ponds, bays of lakes and river backwaters.Due to mild weather in recent weeks, it may be possible to access local bodies of water close to your home. This can help keep your trip short and help you avoid high traffic destinations.
Fish can be an important part of a healthy diet.However, in the section of the Hudson River from the Troy Dam to the Rip Van Winkle Bridge in Catskill, the CCE says there are unsafe levels of polychlorinated biphenyls (PCBs) in the water and in the fish. PCBs are an industrial waste chemicals which can build up in your body over time.
Health problems that may result from eating fish with PCBs range from small changes over time, that are hard to detect, to effects on birthweight and cancer. Women who eat highly contaminated fish and become pregnant may have an increased risk of having children who are slower to develop and learn.
The CCE says exposure to contaminants may have a greater effect on young children than adults. For women over 50 years of age and men older than 15, four species of fish (rock bass, yellow perch, alewife and blueback herring) from this stretch of the Hudson River can be eaten once a month. South of the Rip Van Winkle Bridge in Catskill, more species fish can be eaten up to one meal per month, including striped bass.
Fortunately, the CCE says the majority of waters in Albany County are clean and the whole family can eat a meal of fish caught in them once a week.
Two water bodies in Albany County are Ann Lee Pond in Colonie, and Thompsons Lake in Berne/Knox. They are both popular for ice fishing and have public access to fishing. Go to http://www.health.ny.gov/fish to find a list of fishing waters with public access.
Fish species that are common in Ann Lee Pond include Common Carp, Brown Bullhead, Pumpkinseed, Bluegill, Largemouth Bass, White Crappie, Black Crappie and Yellow Perch. In addition to those fish, Thompsons Lake also has Rainbow Trout, Brown Trout, Smallmouth Bass, and Chain Pickerel.
Be prepared for changing winter weather conditions like snow, ice and cold weather by wearing layers of clothing.In case of an emergency, you might consider planning ahead and bringing things like first aid supplies, food and water, a map and sun protection. Finally, you should let someone know your route and return time in the case of getting lost or stuck at your fishing location.
Check the DEC website for licenses and regulations pertaining to fresh water fishing in Upstate New York.
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Cornell Cooperative Extension shares how to safely fish this winter - NEWS10 ABC
Posted: January 9, 2021 at 6:50 am
Jan. 8, 2021 -- Lucy McBride, MD, is a primary care doctor in Washington, DC, who makes time during appointments to address her patients physical and mental health in tandem. Never in her 20-year career, she says, has she seen the need for mental health support as great as it is now.
COVID-19 has basically poured lighter fluid on a preexisting fire, she says. We already had diseases of despair at very high levels in terms of addiction, depression, trauma, anxiety, isolation, loneliness, and more. The pandemic has only heightened preexisting mental health challenges. And many people are being forced to reckon with their mental health for the first time."
Kati Duncan, PsyD, a licensed clinical psychologist in Chesapeake, VA, is seeing the same. Ive been in practice for 15 years and have never seen it like this, she says. The need for therapy has increased, but the number of therapists has not. We all have waitlists, are working more days and longer hours, and taking tougher cases.
Duncan says she cant take on any more patients, and many of her colleagues are also booked solid. In fact, I recently tried to get somebody help who was in crisis, and I really had to pull some strings to make it happen, she says.
Theres no question the nations mental health system is stressed and strained amid the increased need that COVID-19 continues to create. And that help is also harder to find -- not only because of the availability of mental health professionals, but also because money is tight for many, counseling often isnt covered by insurance, and many simply cant afford it.
So what should you do if you or someone you love is in need of support? Here are some ideas.
Doctors say that first, its important to understand the toll COVID-19 is taking on our collective mental health. McBride says were seeing the effects of widespread trauma on society. Trauma is the reaction to feeling unsafe. Were wired for safety, and with an invisible, ubiquitous, and potentially lethal virus in circulation, we simply don't feel safe. As a result, people are struggling with fear, vulnerability, worry, depression, and often adopt behaviors to numb those uncomfortable feelings.
The DC-based doctor says the trauma is only worsened when you or someone you know or love actually gets COVID-19, as her husband did in November. The anxiety of having it in your home is intense. You have no idea if your loved one will experience minor symptoms, end up in the hospital, or die. You also worry about who else you might have infected without knowing it. The ripple effects are huge."
With more than 21 million cases confirmed in the United States, these fears are widespread.
Having this level of fear, vulnerability and uncertainty hang over our heads for months takes a toll that has vast amounts of people needing professional mental health support. But that help can be hard to find for a variety of reasons.
That's one of the hardest things about seeking mental health care. When we need it, we're often emotionally and mentally overwhelmed and unable to find it, says Lynn Bufka, PhD, senior director of practice transformation and quality at the American Psychological Association, and a licensed clinical psychologist who sees patients in Maryland.
Add to that, right now, the sources of support we normally rely on like friends and family are likely socially distant because of the pandemic and may also be equally overwhelmed, stressed, struggling, and unable to help like they typically do. Our capacity to cope is stretched pretty thin right now.
There are often financial barriers, too. Mental health services often arent covered by insurance, and getting help is generally pricey. A session of therapy costs $65 to $250 in the U.S., but most people pay between $100 and $200 per session.
Mental health professionals in the U.S. are also stretched quite thin now. We have our members telling us that they are busier now than they have been and that they have more referrals than they know what to do with, Bufka says. People are seeking help everywhere. There are waitlists, and its very hard to keep up with the demand right now.
There were shortages of mental health professionals before the pandemic. Data shows there were 30 psychologists and 15 psychiatrists per every 100,000 people in the U.S., and in some places, that radio dropped to just one professional for every 30,000 people. (Thats compared to nearly 280 doctors in general per 100,000 people in the United States). Data from Mental Health America also shows almost a quarter (22.3%) of all adults with a mental illness say they arent able to get the treatment they need. That number has stayed steady since 2011.
Bufka says theres no doubt the search for mental health help is complicated by the fact that providers arent always where the need is. We know that there are many more mental health providers on the coasts than in the middle of the country; and in the South, there are fewer than say in other parts of the country. But that doesn't mean the need is less in those parts of the country, she says.
Its a complex situation, and experts say there are no easy answers. If somebody is having suicidal thoughts or is in crisis, certainly go to an emergency room, call 911, or talk to your health care provider to get immediate help. For those not at that crisis point, but still feeling distressed and overwhelmed, Bufka admits that accessing care becomes far more challenging amid such demand. Thats where the options for help become harder to find. Youre not going to be pushed to the top of the list to get into care because you're not an imminent threat to yourself or others. But how long does a person continue struggling and struggling and struggling?
The pandemic is highlighting a variety of ways to access support. Telehealth is one, and Bufka says research does show that it works well. I think it's important to make sure people know that telehealth, receiving mental health care via video conferencing and actually over the phone, has been demonstrated to be as effective as in the office, face-to-face with somebody, she says.
Other places you can look for support:
Digital resources: Mental health apps offer support through cognitive behavioral therapy, self-care exercises, meditation, and more, including Happify, Headspace, Calm, MoodKit, MindShift, Bloom CBT Therapy and Self Care App, and others. The Anxiety and Depression Association of America reviews some of them and posts the results on its website.
Many people are turning to text therapy, too. The services have been around since before the pandemic through companies like BetterHelp, Talkspace, and others. They allow patients to send audio, photos, video, or texts to therapists. Some offer live video sessions and telehealth options.
Amy Cirbus, PhD, is a licensed mental health counselor in New York City and a licensed professional counselor in New Jersey. She saw patients face-to-face for 10 years before becoming the director of clinical content at Talkspace, an online therapy platform with thousands of providers. She now sees clients in her private practice and on the Talkspace platform and says demand is definitely up during the pandemic.
Weve seen an overall increase in demand for services, specifically with clients who are seeking therapy for the first time, and these numbers continue to climb, she says. Likewise, we're seeing people who have previously felt they've overcome mental health hurdles feel they need to return to therapy, but are unable to get to there for a number of different reasons.
Cirbus says that therapy through digital platforms is different from traditional methods and that its important to set clear expectations at the start. But she says this format can be incredibly useful for many.
Bufka says that data isnt as clear or robust when it comes to text therapy. There have been some studies showing patients connect well with their therapists via text, but the studies are very small. The American Psychological Association has tips on its website if you are considering online therapy.
McBride, the primary care doctor, says virtual therapy is only as good as the relationship with your therapist, but it can be very helpful -- and provide a lifeline -- for many.
Ultimately, you need a safe, nonjudgmental space to work on mental health issues, she says. If that starts with your doctor, great. And if you can find that through online or virtual therapy, that is a step in the right direction.
Experts stress that in an ideal world, you should have a therapist if you need one, and they urge people to keep looking for one, even if its hard. But they also stress there is much we can do -- with or without a therapist -- to manage increased stress with small life changes and mental mind shifts.
For the person who's lost their job or facing eviction, this will feel out of touch with their world, Bufka stresses. But for those who are feeling stressed and overwhelmed but still have some stability, there is an opportunity to reframe what's going on.
Start with an evaluation of 24 hours of your life, and look at small tweaks you can make to help your mental and emotional health.
I do this with myself, she says. Have I been sitting all day? OK, I need to get up and go on a walk. Have I been eating cookies and Doritos and Diet Coke all day? I know Ill feel better if I have a salad too. I try to do a little self-assessment and then correct what I can.
Focus on just one thing at a time rather than trying to make many changes to your life at once, she says. No one thing in isolation will solve your problems, but it could be the first step to giving you more control over your day and perhaps a little space in your life to slow down and not feel overwhelmed. That could be going for a short walk each day, eating dinner as a family, or having a dance party when the school day ends.
Bufka suggests talking with friends or loved ones about becoming someone you check in with daily to stay on track with your goals. She also says if you find yourself spiraling into anxious thoughts about all that you cant control with the virus, you can zero in on what is in your control. I can control whether I wear a mask when I go out in public, whether I call my mom and talk to her every week just to check in, or have long conversations with my best friend who lives 700 miles away when we're both walking our dogs, Bufka says.
Intentionally searching for the good in your day -- even if its small things like no longer having to commute, deal with traffic, spend money on tolls, etc. -- can also help shift you toward a more positive mindset she says.
McBride offers suggestions to people in a newsletter she started during the pandemic that now has more than 8,000 subscribers. She writes often about the intersection of physical and mental health during the pandemic and what people can do to manage all they are feeling or struggling with. Some of her recommendations include:
She says she urges her patients to have hope because, she says, as hard as this pandemic has been, there are hopeful signs on the horizon.
She recently got the first dose of a COVID vaccine and says she was amazed at the mental load that lifted for her. She shared this in her newsletter and is talking about it with patients to make sure people realize there is a light at the end of the tunnel.
Now that we have a little bit of hope, it can make it feel a bit easier to get through the day, McBride says. It feels like help is on the way.
WebMD Health News
Amy Cirbus, PhD, Talkspace, New York City.
Lucy McBride, MD, Foxhall Internists, Washington, DC.
LucyMcBride.com.
Lynn Bufka, PhD, American Psychological Association, Washington, DC.
American Psychological Association.
Death Studies: Internet-based cognitive-behavioral therapy for complicated grief: a randomized controlled trial.
Psychiatric Services: Outcomes of 98,609 U.S. Department of Veterans Affairs patients enrolled in telemental health services, 2006-2010.
Alcoholics Anonymous: Physically Distanced but Digitally Connected: The Alcoholics Anonymous Message Carries On Amid Coronavirus (COVID-19).
Anxiety and Depression Association of America: ADAA-Reviewed Mental Health Apps.
American Psychological Association. What You Need to Know Before Choosing Online Therapy.
Goodtherapy.org: Is There a Shortage of Mental Health Professionals in America? How Much Does Therapy Cost?
Mental Health America: Adults With AMI Reporting Unmet Need 2020.
National Alliance on Mental Illness: NAMI HelpLine.
Substance Abuse and Mental Health Services Administration.
Talkspace.com.
The Trevor Project
UnitedWay.org.
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COVID Stressing the Nation's Stress Therapy System - WebMD
Posted: January 9, 2021 at 6:50 am
Waist trainers have gained popularity as a tool to help achieve an hourglass figure, but there's no proof that they are able to permanently change the shape of your body or aid in long-term weight loss. Rather, they may do more harm than good.
Waist trainers are compression garments that many celebrities claim can aid in weight loss and slimming waists.
Waist trainers are a modern iteration of corsets, a garment that dates back to the 1500s. They are commonly made of a thick material like latex, neoprene, or spandex, and use zippers, velcro, or hook-and-eye closures like the ones found on the back of bras to compress the waist and abdomen into an "hourglass" shape.
But personal trainers say waist trainers are unlikely to help with long-term weight loss and can have dangerous side effects. Here's why:
Waist trainers compress the abdomen and diaphragm. The diaphragm is a muscle in the chest right below your lungs that helps you breathe. As the diaphragm contracts and relaxes, air is pushed into and expelled from the lungs.
Natalie Toshkoff, DPT, a pelvic floor physical therapist based in New York, says that waist trainers restrict the diaphragm and can interrupt the natural breathing process.
"Waist trainers interfere with the natural pattern of breathing, not allowing the diaphragm to fully descend as the lungs fill with air and compressing the outward motion of the ribcage," Toshkoff says. "This can lead to using smaller accessory muscles in your shoulders and neck for breathing, leading to shallower breaths and tension in your upper body."
A small 2018 study found women who took various pulmonary function tests, or tests that measure the amount of air inhaled and exhaled by the lungs, exhibited shortness of breath, sweating, and increased pain while wearing waist trainers compared to without.
"The core's natural process of contracting and stretching during physical activity becomes prohibited by the compression and pressure from waist trainers," says Brandon Nicholas, a National Academy of Sports Medicine certified personal trainer. "It also causes the diaphragm muscles to slowly degrade and ultimately cause breathing issues in the long run."
While waist trainers may provide the appearance of a slimmer physique, any weight loss experienced while using one is temporary, as it's mostly water weight.
Water makes up a large part of the human body. But water retention or "bloating" occurs when excess water is stored in the body's tissue and membranes, oftentimes in the abdomen. Compression garments, like waist trainers, reduce the amount of swelling or bloating by promoting blood flow, but the effect is temporary.
"When the body's water gets replenished again, that weight will come back," Nicholas says. "Real weight loss happens when superficial water weight is eliminated and you've managed to actually burn fat underneath. This prompts a slimmer physique and toned appearance."
Additionally, waist trainers can lead to a loss of muscle, causing a lowered metabolism, increased risk of injury, and fatigue.
"Waist trainers completely support the canister of your midsection known as your core and therefore your muscles do not have to work to actively support you, thereby weakening over time," Toshkoff says.
During pregnancy, the muscles in the abdomen stretch, which can sometimes lead to diastasis recti, a condition where the rectus muscles two parallel bands of muscles that meet in the middle of the abdomen become separated. Diastasis recti can cause a bulge in the abdomen and can weaken abdominal muscles.
According to Toshkoff, some people use a waist trainer to help bring rectus muscles back together. However, this method doesn't promote the long-term recovery needed to heal the condition.
Although waist trainers may temporarily help postpartum, you still should not wear one. That's because they increase the risk of uterine prolapse. Uterine prolapse is a common condition after childbirth whereby the weakened muscles and ligaments in the abdomen cause the uterus to slip down into the birth canal or even outside of the vagina.
"Waist trainers cause increased pressure on your abdomen, leading to more stress on your pelvic floor," Toshkoff says. "While most prolapse improves over time, using a waist trainer can worsen prolapse given the increased pressure downward on the pelvic floor."
While mild uterine prolapse generally doesn't cause symptoms, signs of a more severe prolapse can include:
Modern fashion and popular culture place intense pressure on women to achieve an hourglass figure, but having a slim waist does not equate to health, and it might not be possible for you depending on your unique bone structure and body shape.
If you are overweight and concerned about your health, it's possible to lose weight with healthy habits rather than wearing a waist trainer. If you want to safely lose weight, the CDC recommends:
Waist trainers may be an appealing shortcut to a slim figure, but there is no proof that they actually aid in weight loss efforts. Rather, waist trainers can have negative health consequences like disrupting breathing and increasing the risk of postpartum prolapse.
If you're having trouble losing weight, consider talking to a healthcare professional instead of spending your money on a gimmick.
"Waist trainers, and other similar quick fixes do not help anybody achieve long-term fitness goals," Nicholas says. "Before using one, be mindful of how much of your body will be compromised just to get that perfect hourglass body shape."
Posted: January 9, 2021 at 6:50 am
Risk stratify patients before recommending a return to physical activity in people who have had covid-19. Patients with ongoing symptoms or who had severe covid-19 or a history suggestive of cardiac involvement need further clinical assessment
Only return to exercise after at least seven days free of symptoms, and begin with at least two weeks of minimal exertion
Use daily self monitoring to track progress, including when to seek further help
Our professional experience suggests that, after mild suspected covid-19, a proportion of people experience a prolonged recovery, particularly when trying to return to exercise. Moreover, there is increasing recognition of potential long term complications of covid-19, including enduring illness (post-acute or long covid), cardiopulmonary disease, and psychological sequelae in some people.1234 This article offers a pragmatic approach to help patients safely return to physical activity after symptomatic SARS-CoV-2 infection, focusing on those who have lost fitness or had a prolonged period of inactivity but who do not have an enduring post-acute covid-19 illness. It is based on current evidence and consensus statements, and our own multidisciplinary experience in sports and exercise medicine, rehabilitation, and primary care.
The health benefits of being physically active, from cardiovascular to mental health, are well established.56 Conversely, the harms of physical inactivity mean it is a major risk factor for non-communicable disease worldwide, alongside others such as cigarette smoking or obesity.7 Before the covid-19 pandemic, over a third of people in the UK were not physically active enough for good health.8 There is evidence of a further decline in physical activity since the start of the pandemic for people with chronic conditions such as obesity and hypertension9; conditions associated with worse outcomes from covid-19.10 Brief advice in primary care can help people to
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Returning to physical activity after covid-19 | The BMJ - The BMJ
Posted: January 5, 2021 at 5:54 am
As a follow up to an article I wrote two months ago about the importance of cardiovascular training, I wanted to give information on the importance of strength training to stay fit and healthy as well.
For some, safety is found in the simplicity of running on a treadmill or tightly grasping the handles of the moving elliptical machine as they glide their way into an active state. Or maybe the simple but demanding step-by-step climb of the StairMaster is your equipment of choice to burn some extra calories. All of these are a great way to elevate your heart rate and exercise your cardio system. For many of us, we were taught that this is how you get into shape without being given much inspiration to try resistance training.
I think most people would be shocked to learn that in some studies, strength training can burn more fat than aerobic training, if done correctly. Strength training can also improve metabolism, aesthetics and confidence, and joint and bone health which is essential for older populations.
In a column a few months ago I mentioned EPOC (Excess Post Oxygen Consumption), which is the concept that your body will continue to burn calories after your workout, thus keeping your metabolism boosted. EPOC lasts longer during intense strength training and HIIT (High Intensity Interval Training) workouts. The more intense the strength workout, the higher the EPOC.
You may have heard the term muscle burns fat, which is not 100% true. The truth is that if your body has more muscle, then you are burning more calories at a quicker rate than if you had fat in its place. It is estimated that one pound of muscle burns six calories per day at rest, while one pound of fat burns about two calories per day. It might not sound like much, but if you think of this in terms of your whole body, those numbers become exponential!
Using compound movements, or movements that use multiple joints and muscles in the body, is one of the most effective ways to attain functional strength, burn more calories and build more muscle. Some of the more common compound movements are the overhead press, squat, bench press and deadlift. While these exercises are most effective for results, they are also a bit more dangerous and if you are new to trying them you should hire a trainer or find a workout partner with some experience. Since compound movements require multiple joints and muscles to activate, they teach the body to work synergistically, thus they are considered functional. These types of exercises also require a lot of demand on the central nervous system. For best results, it is good to train these movements no more than two times per week, varying in repetitions, and allowing 72 hours between doing them again for optimal recovery for your brain and body.
One common myth Id like to debunk is that women will get bulky if they lift weights. The truth is, it is really hard to build muscle! It takes hundreds or thousands of sets and repetitions to progressively build adequate muscle and strength. It is a slow process, and if at any point you feel like you would like to lean out a bit, you can always increase cardio and decrease the calories in your diet. Also, since women produce lower levels of testosterone, they are unable to build muscle as quickly as men are.
One of the best benefits of strength training for the retired population is the building of joint strength, bone density and connective tissue, and fighting muscle atrophy. As the body ages, bones are likely to become more porous and susceptible to fractures. During strength training, bones get tiny microfractures, just like muscles get micro tears. Assuming you are taking in adequate nutrients, your bones and muscles will be repaired by an array of vitamins and minerals. Doing resistance exercises safely can help prevent fractures for older populations, leading to living a more independent and pleasant life.
Strength training also boosts brain health and helps with cognitive function. In a study by the Journal of American Geriatrics, men and women ages 55 to 86 with a mild cognitive impairment who engaged in weight training twice a week for six months and saw significant increases in their cognitive tests. These results were compared to another test group that only engaged in stretching exercises and saw a decrease in cognitive testing.
Strength training is for everyone. Even endurance athletes use it to maintain muscle in high volumes of cardio training periodization. It helps men and women with their metabolisms and overall wellness.
If you are new to strength training, do not hesitate to seek help from a trusted professional or experienced friend to get your training regimen on the best course it can be.
Nate Wilson is a certified personal trainer through NASM and is the owner of Elite Fitness LLC. He is certified for Fitness Nutrition and is a Behavior Change Specialist. Contact Nate at 640-0668 or Natewilson0223@gmail.com.
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Strength training. Yes, you need it! | Fit and Healthy - Colorado Springs Gazette
Posted: January 5, 2021 at 5:54 am
This year has been filled with unprecedented challenges physically, mentally, financially and families are looking forward to putting 2020 behind them. As we collectively usher in a new year, its an opportune time to think about small changes we can make to better childrens health in 2021.
Dr. Pooja Tandon, a researcher in the Center for Child Health, Behavior and Development, says this year has caused all kinds of disruptions to childrens lives, unlike anything weve seen before. Routines have been shattered, physical activity has decreased, sleep has been affected and the hardships of the year like uncertainty and isolation have impacted childrens mental health.
Many things are hard right now, Tandon said. But for the things we have control over, we can make little changes that can promote health.
Below, three experts break down three key areas to help support better health in 2021 physical activity, sleep and nutrition.
When schools shuttered, it didnt just affect childrens ability to learn in a classroom, the closures also affected opportunities for physical activity.
When schools closed, recess and school-related sports stopped, which for some children may be their only or main source of daily physical activity, Tandon said. We know kids need 60 minutes of physical activity every day. When its not happening at school, kids are left to whatever is possible in the context of their families, neighborhoods, communities, or socioeconomic circumstance.
Tandon says the pandemic has also disproportionately affected underserved and under-resourced children.
Its really important for children to move every day. Today, children are spending more time indoors and on screens, she said. The lack of sufficient physical activity sets them up for all kinds of physical and mental health challenges, and some children are disproportionately burdened by that. I think the pandemic has magnified the importance and need for physical activity. It highlights how challenging access can be and how essential schools are to providing those opportunities.
As a scientist, pediatrician and mother, these issues worry Tandon, and much of her research centers on how children can increase physical activity in fun and attainable ways. Getting outdoors is one such example.
According to the World Health Organization (WHO), children and adolescents ages 5 17 need a minimum of 60 minutes of moderate to vigorous physical activity a day. Preschoolers need lots of active play time. For this age, the goal is at least 2 hours (120 minutes) of active play each day. Exercise can help protect againstcardiovascular disease, diabetes, depression and anxiety, as well as improve sleep and cognition.
We are intentionally focusing on how to do physical activity safely in the context of COVID. Families can think about what physical activities are possible for them. Whether thats taking a virtual class, using equipment they already have or can easily acquire, and getting outdoors, are all good steps. Being outdoors is one of those ways because youre removing one layer of risk related to greater risk of virus transmission indoors, she said.
Tandon believes even as the cold winter months approach, getting outdoors is a great way to promote physical health. Below, shes compiled a list of things families can do together outdoors.
Go on a nature walk
Exploring the outdoors, whether its a park, neighborhood or garden can be done with proper social distancing. Tandon said her family likes to go on scavenger hunts.
You can create a list of items to find in the neighborhood or natural environment, Tandon said. For Halloween, we found spiders and other decorative items.
Search for plants, animals or other items. Each scavenger hunt can be a unique adventure.
Make nature sculptures
Use twigs, leaves, rocks or other collected items from nature to make sculptures. Tandon says its a great way to encourage motor skills.
Bike, walk or hike as a family
Find a hike or explore a new park with your family. Tandon says its fun to explore your local neighborhood, but sometimes going just outside the city can feel like a big adventure as well.
Not just mixing up the locations you go, but also the environment, is a great way to promote physical activity. Go on a night walk with glow sticks and flashlights (in a location you feel safe) or bring out rain gear for a rain walk.
The novelty of using an umbrella and putting on your boots and walking in the rain can be a fun experience, Tandon said.
Take story time outdoors
Families may need to bundle up if temperatures drop, but by choosing appropriate clothing, many activities can migrate outdoors.
Play with sidewalk chalk
Sidewalk chalk is a great way to express creativity and play outdoors.
Snow play
Help set kids up for success by thinking about ways to overcome the weather barriers, Tandon said. Its about being warm and dry, and doing physical activity for the amount of time that is fun and comfortable for everyone involved.
The American Academy of Pediatrics (AAP) offers more great ways to get active at any age.
Tandon says shes seen an increase in weight gain and mental health issues in children.
There are clearly physical health challenges, but there are also mental health components that seem to be related to the pandemic, Tandon said. They are hard to disentangle. Weve seen l mental health issues increase anxiety, depression. Even if they arent meeting official criteria for depression, children are feeling isolated or are struggling in school. I think that finding ways for kids to be more active and be outdoors can be one part of the solution for both physical and mental health issues.
Small changes can make a big difference according to Tandon.
I dont want to add more burden to families, she said. Get children involved in coming up with solutions that will help get everybody moving.
Tandon says it could be as simple as incorporating a walk at the end of the day, climbing stairs between virtual classes, or even jumping jacks during commercial breaks when watching TV.
Dr. Michelle Garrison, a researcher in the Center for Child Health, Behavior and Development, says sleep has also been greatly impacted by changes incurred due to the pandemic, but there are small steps families can take to get back on track.
In 2021, Garrison says there are a few areas families should focus on to help children get better sleep.
She says for preschool aged children, its important to get at least 11 hours of sleep a day, and consistency is just as important as the amount of sleep a child gets.
One of the things we are seeing, not surprisingly, is that families are being affected differently, Garrison said. Some children are getting more sleep, some children are not getting enough sleep, some childrens sleep schedules have shifted, and many families are struggling.
All children need sleep. Its important for growth and development and hormonal regulation.
We know sleep has a huge impact on our ability to deal with challenging emotions, Garrison said. This is a time where were all dealing with extra stress. Having an extra boost of sleep to cope with emotional regulation challenges is really helpful. Sleep also has a big impact on how our immune system responds to certain things. When we dont get enough sleep, we can be in a chronic state of inflammation, making us more vulnerable to infections. Sleep also can have an impact on growth and obesity.
According to Garrison, an increase in 20 minutes a night can be incredibly beneficial even if that means a child still wont be reaching the recommended amount of sleep for their age, small improvements still pay off. She says that parents should try to keep bedtime within the same hour timeframe each night. Aim for consistency.
Parents are exhausted right now, too, especially as it gets close to bedtime. We may not have the same end of the day parenting capacity that we did a year ago, Garrison said.
And thats okay. For some families, the bedtime routine that worked great a year ago may be too ambitious for right now. Instead of beating ourselves up, lets simplify bedtime routines. Kids do not need complicated bedtime routines. Find something that is calming for your child, but that is feasible for you as a parent to stick with every night without it being a source of extra stress. It can be parent-child foot massages or sitting on the floor to do some stretching exercises together. My child and I listen to really slow music, and we move our bodies really slowly. It brings his body to a more calming place. Find what works for you.
Garrison says that shifting other aspects of your routine may help make bedtime easier.
Weve shifted our big family meal together to breakfast, she said. Most of our dinners are things we can have on the table under 10 minutes, like making your own veggie pizzas in the toaster oven or lentil quesadillas in the microwave.
For her family, that shift has made a big impact. An intricate meal at night wasnt feasible to squeeze in between a long day of work plus homeschooling on one side and the early bedtime her child needed on the other, and so they changed their routine to better fit into their life. As a single parent of a 5-year-old, she found having a simpler evening was a huge help.
When making changes to bedtime rules, schedules, or routines, Garrison recommends not making too many big changes all at once, and to not give up too quickly when trying something new.
Its really common to get really frustrated and shift course before the benefits of the change have had a chance to kick in, Garrison said. It is really common for there to be some bumps where things seem harder at first with a change, and then it starts to smooth out and so once youve made a change, hold it consistent for about two weeks. Then take stock and think about what is working for your family and what small change you might want to make next.
If your family is trying to get children to bed at an earlier time, dont abruptly and drastically make the shift. Garrison advises parents to move bedtime by 15 minutes every few days, so the childs body clock has enough time to shift as well.
Some families have found it helpful to set an alarm for when to start the bedtime routine instead of for bedtime itself, Garrison said. If youre aiming to get your children in bed by 7:30 p.m., try setting an alarm at 6:45 p.m. That way families have a reminder that tells them when its time to start winding down, and dont feel rushed trying to squeeze in the bedtime routine.
Many schools have shifted to online learning, and so children are using media much more. Physical activity has decreased while media use has exponentially increased. Many children are spending up to eight hours a day in virtual school and then more hours on screens to socially connect with friends and family or playing video games at night.
Garrison says its important to limit screen time an hour before bed.
The blue light emitted by screens can throw off melatonin and have a negative impact on sleep, she said.
Many people assume children are relaxed watching screens because they are quiet and seem to zone out, but according to Garrison, their minds can be running quickly to keep up with the video or game. When that happens, Garrison said, they can feel so pulled in that they arent noticing when they are tired (or even when a parent calls to them from across the room!), and they can have a hard time calming down enough mentally for sleep.
Most importantly, Garrison says its important to create a bedtime routine that is truly feasible for your unique lifestyle, and to make changes that will be attainable.
Be consistent, make sure children are getting an adequate amount of sleep and limit screen time before bed, Garrison said.
Thats a good recipe for better sleep and a healthier 2021.
Phuong Truong, a clinical dietitian at Seattle Childrens Odessa Brown Childrens Clinic (OBCC), helps under-resourced families and children with myriad issues from failure to thrive, lactation, obesity and more. One area that has been especially impactful this year is an area in which shes passionate: food insecurity.
She said since the pandemic began, shes seen an increase in families without enough access to food, children overeating, families feeling strained, inactivity and stress.
Its the perfect storm to create weight problems, said Truong.
Truong wants families to know she is here for them however they may need help. Beyond providing thoughtful and compassionate dietary advice, she helps families with other needs as well, like making sure they have enough diapers.
Im here to help take some stress off of your shoulders, she said. Its heartbreaking to see families in need. Many of my conversations with families start not by asking what is in the three meals they are eating a day, but if they are getting three meals a day.
What fulfills Truong is finding solutions to make the lives of the families she serves easier. She wants them to know she is in their corner, advocating for them, supporting them and cheering them on.
According to Truong, eating three meals a day is important, so above and beyond helping to ensure they are getting three meals a day, she also helps them understand food using a simple analogy.
We are all different sizes and different shapes. Were all beautiful, said Truong. Nutrition is the fuel. We are like cars. Food helps keep our cars running, but some fuel is better than others. Together, we find things that will work and focus on whats most important. Whats inside matters. If people feel good, they will feel better inside and out. The kid is the driver, the parent is in the passenger seat; Im just the navigator. Im not there to tell them what to do or what not to do, Im here to help.
Truong advises families to try to eat a balanced diet, incorporating protein, whole grains, starch, fruits and vegetables.
She recommends beans and lentils, peanut butter, canned vegetables and frozen vegetables to help stretch budgets.
For fun ways to incorporate frozen vegetables into a familys diet, she recommends recipes like macaroni and cheese broccoli. Not only is the recipe budget friendly, but it incorporates vegetables.
Truong says she, like many other providers at Seattle Childrens, has seen an increase in children who are overeating and not being active. Truong advises to get children involved in the kitchen. It helps them understand the food they are eating and also can help make them feel accomplished and more likely to eat the foods they create.
Kids can help meal plan or prepare foods in the kitchen, she said. Give them a little task like sorting vegetables. Kids love helping.
There are many helpful websites that families can peruse for inspiration, like recipesfrom ChooseMyPlate.
As the pandemic continues and families continue to be burdened financially, physically and emotionally, Truong says its important to be able to find resources to help.
Were all in this together, she said.
Truong wears many hats at OBCC and in the community. In March, in response to the disruption of a bi-monthly pop-up food bank at OBCC, the community team (community care coordinators, social workers and dietitian) started a mobile food bank. The team helped provide food to families in clinic, but they also delivered food to families in the community more than 1,800 bags of food since March.
We will continue for as long as were needed, said Truong.
Below are additional food resources for families in need of food.
Meals for Children and Teens
Washington State Food Resources
King County
Related
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Amid Unprecedented Challenges - On the Pulse
Posted: January 5, 2021 at 5:54 am
Police are urging drivers to put away their phones and watch their speeds, as they head home from their holidays.
Eleven people have already lost their lives on New Zealand roads this holiday period, more than double the four lives lost last summer holidays.
The latest fatality involved a collision between a truck and a car on State Highway 29, in the Lower Kaimai area, on Monday morning. The road re-opened at about 10am.
Andy Jackson/Stuff
Police are urging motorists to drive to the conditions on the last day of the official summer holidays. (File photo)
On New Years Day, a two-car crash in Northlands Hikurangi killed Wellington 6-year-old Myka Tuala.
READ MORE:* One dead after car and truck collide on Kaimai Range* Boy, 6, who died in Northland crash 'happy, kind and gentle'* Crash survivor and safety campaigner unveils 'world first' centre to cut road tragedies
As Monday is the last day of the official holiday period, police Assistant Commissioner Scott Fraser said there will be a lot of traffic on the roads around the country.
Brodie Jaeger/Supplied
Flooding near Opotiki on Sunday nearly submerged small cars now police are warning motorists to drive to the conditions.
Many areas have been impacted by bad weather in the last few days, making it even more important for all drivers to remain focused and make the right decisions, he said.
We know people will be keen to get home and the weather conditions will make driving challenging in many parts of New Zealand, he said.
But we don't want to see any more families impacted by tragedy this holiday period, and we need all road users to play their part in getting everyone home safely.
Fraser said drivers need to keep their speed down, drive to the conditions, watch their following distances, put the phones away and take a break if they feel tired.
By doing these simple things, we look after our families, each other and everyone on the roads.
The official holiday period began at 4pm on Christmas Eve and runs until 6am on January 5.
On Christmas Day, two people were killed in rural south Auckland when the car they were in crashed into a power pole.
On Boxing Day, two more people died when their car hit a bridge in West Auckland.
A man and a woman died after a milk tanker and a motorbike collided in Southland on December 28.
A person died when two cars smashed together in Pahatua north of Masterton on December 29.
Another person died following a crash in Dairy Flats, Auckland, on December 29.
The Christmas-New Year road toll rose to nine following a single-car crash on Russley Rd, Christchurch on December 30.
The toll then rose to 10 on New Year's Day following the death of a 6-year-old Wellington boy. He died following a two-car crash on State Highway 1 at Hikurangi, just north of Whangrei in Northland.
The latest fatality involved a collision between a truck and a car on State Highway 29, in the Lower Kaimai area, on Monday.
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Police urge motorists to drive safely as road toll is almost triple last summer's - Stuff.co.nz
Posted: January 5, 2021 at 5:54 am
If youre trying to lose weight fast, we have some bad news for you: nothing will turn things around all that quickly. However, if you want to lose weight in a safe and sustainable way, we can help you with that.
The NHS recommends that you aim to lose no more than 2 lbs (1kg) per week; anymore than that and you risk burning out and giving up. Thats especially true given the fact that were all currently living in varying states of lockdown, meaning motivation is even harder to come by.
While gyms are open again, its likely that youll have adopted a much more sedentary lifestyle, perhaps because youre working from home and your walk to the train station and up and down the office stairs has been swapped for walking from your bed to the sofa (and to the kitchen multiple times a day). In fact, a recent survey from Kings College London and Ipsos MORI suggests that 48% of UK adults have put on weight during lockdown.
Each of the twelve steps in this guide is a step you can take towards quick but sustainable weight loss that is achievable for everyone. You don't have to do them all, but adopt as many as you can into your lifestyle. We've tried to keep these diet, workout and weight-loss tips as simple as possible so you can get fit and in shape in 2020, despite lockdown.
(Image credit: Pixabay)
For the overwhelming majority of people, losing weight comes down to achieving a constant calorie deficit, which means you need to burn more calories through activity than you consume through food and drink. If you eat 2,500 calories a day the recommended daily amount for a man, although of course this can vary wildly depending on your height, weight and frame and burn 3,000, you are in a calorie deficit. If, however, you consume 3,500, you won't be in a calorie deficit.
The best way for you to lose weight fast will depend on your starting point, your end goal, and your lifestyle. In this article we lay out ten strategies that are applicable to everyone, whether you're a fitness novice looking to shed several stone, or you simply require motivation to keep going.
Generally speaking the best way to lose weight quickly, and maintain that weight loss, is to follow a steady, manageable plan. Dont try to take on more than you can reasonably fit into one day, unless youre willing to make the sacrifice. Most likely sleep or your social life.
With that in mind, here are 12 strategies to get you losing weight quickly.
Spiralizing vegetables is a great alternative to pasta
(Image credit: Pexels )
As mentioned above, weight loss comes down to consistently burning more calories than you consume. Cutting calories is therefore the most obvious way to lose weight, but this doesnt always mean eating less. Instead, we recommend adapting your diet to get the most out of your calories.
All foods have different energy densities. Foods like fruits, vegetables and whole grains have low energy density, which means you will get fuller faster when eating these than you would high energy density foods (for example pasta, crisps, chocolate, nuts and seeds).
Nutritionist Jenna Hope explains: Proteins and healthy fats promote more stable blood glucose levels, keeping you fuller across a time period and less likely to crave sugar or over eat, and so these are the kinds of foods you should get the majority of your calories from.
For example, unless you're training to become a weightlifter, there's nothing wrong with carbs per se despite what keto diet fans might tell you but the biggest food culprit when it comes to hindering weight loss is the simple carbohydrate.
Complex carbs like beans, whole grains and vegetables break down and release energy slowly, thereby keeping you full and energised. However simple carbs such as sugar and starchy foods pasta and spuds are the classics give you a shorter boost of energy, then leave you wanting more. The likelihood is that the more simple carbs you eat, the more youll end up eating overall, harming the balance of your calorie deficit.
One easy trick if you're a carb fan is to swap out white pasta or rice for courgetti, or noodles made from other vegetables like butternut squash. This can make an arrabiata, curry or stir fry much lower in calories. Youll hardly notice the difference when youre eating it, but youll be fuller for longer despite consuming fewer calories.
Cutting down on sugar will help reduce your waistline
An easy way to reduce your calories without feeling like youre making a huge sacrifice is to cut out empty calories. Empty calories are calories that supply energy (and therefore calories) but little to no other nutritional value (i.e. no vitamins, minerals, protein or fibre). Common culprits include sugary drinks (whether thats squash, a caramel latte or a pint of cider), sweets, and of course alcohol.
In addition to these empty calorie foods, we recommend you assess what is empty to you; what foods do you consume calories from without any real enjoyment? For example, did you know there is more sugar in three tablespoons of ketchup as there is a powdered-sugar donut? I dont know about you, but Id happily give up ketchup to be able to treat myself to a donut at the weekend guilt free.
The calories that you dont get any real nutritional value or enjoyment from should be the easiest for you to cut from your diet.
Controlling your portion size can help with weight loss
(Image credit: Getty Images)
Spoon Guru nutritionist Isabel Butler (MSc, ANutr) recommends that the best way to reduce weight and maintain the weight loss is by simply eating a balanced and healthy diet, without refusing yourself particular foods If you do cut out foods, you need to make sure your diet is still balanced and you are getting the nutrients your body needs from other sources.
If youre eating a balanced diet filled with healthy foods, it could be that portion control is your issue. It takes approximately twenty minutes for the signals to reach your brain when your body has enough food to meet its needs, so you should aim to finish a meal feeling satisfied, but not full.
If you struggle with overfilling your plate, and are unable to save some even if you feel really full, try using a smaller plate. Also, try to eat more slowly and always drink at least a glass of water during your meal. This will help you to feel fuller faster.
Huel is a food replacement system in shake form
(Image credit: Huel)
Sometimes its a real struggle to get started with prepping healthy, balanced meals in the right quantity for weight loss, especially if youre constantly on the move and dont have the time to count calories.
One option is to try a food substitute such as Huel.Huel products all contain a good mix of nutrients, as well as all-important protein. Its your choice whether you opt for something like Huel, which isnt marketed as a dietary aid, or something like Slim Fast, which is, but the key thing is that all of these food substitutes are highly nutritious and make calorie counting a lot easier.
Note that you might find this step difficult if the reason youre struggling to lose weight is because you love your food: these shakes may replace meals from a nutritional standpoint, but cool milkshakes cant replace healthy, warm, home-cooked food for satisfaction. You need to be highly motivated to lose weight this way.
Some people thrive on intermittent fasting, which means significantly cutting calories or completely fasting for a portion of the day or week, and then eating normally for the rest.
The most popular form of intermittent fasting is the 5:2 diet, where you eat normally for five days a week but then eating no more than 600 calories two days a week. The 5:2 diet is popular because while your calories are significantly restricted two days a week, you dont have to count calories during the other five days of the week. Guilt free weekends? Yes please!
Theres also the 16:8 diet, which is a bit different. With this diet you can eat anything for 8 hours a day, but can only drink water during a 16 hour fast. The recommended time to eat is between 10am and 6pm, although this can be flexible depending on what time youd prefer to start or end eating (as long as you stay within an eight hour window). With this option, youre unlikely to restrict your calories as much as you would on the 5:2, however you have to follow the rules seven days a week.
The benefits of intermittent fasting is that during the fast period the body will run out of carbohydrates to run on, and so start to take energy from the bodys fat stores, thus starting to burn that belly fat once and for all.
However you choose to adapt your diet to decrease your calorie intake, you're making a considered choice, right? Mindfuleating, based on theconcept of Mindfulness,is a method you can use to gain control over your eating habits, thereby aiding weight loss.
The idea is that you give consideration to everything that you eat, and the experience of waitingit. For example, by sitting at a table without the television or other distractions and eating slowly, you savour the food you're eating. As well paying more attention to what you're putting into your body and thereby helping you make good choices, mindful eating slows down your eating, giving your brain time to recognise that you're full (much like what we talked about with portion control).
(Image credit: Pexels )
Reducing the amount of alcohol we drink also comes with benefits. Most obviously, alcoholic drinks are often very calorific, so drinking less alcohol means consuming fewer calories. Simple. When you do want to enjoy a drink, stick to spirits (neat or with slimline mixer), red or dry white wine which all contain far fewer calories than other options.
Secondly, drinking alcohol increases our appetite, so were more likely to eat more than usual and more of the bad stuff when weve been drinking. Cheesy chips, Im looking at you.
Lastly, we all know how we feel after a night of heavy drinking. Ready for a session and the gym and a day eating fruit, veg and simple carbohydrates? We didnt think so. Drinking alcohol not only means we take in more calories at the time, but can affect our ability to function well and make healthy choices the next day.
(Image credit: Victor Freitas from Pexels )
Now weve tackled diet and nutrition (calories in), its time to look at exercise (calories out).
Even if you're eating healthily and are reasonably active in your daily life, its unlikely youll be able to lose weight quickly without additional exercise, whether that's running, gym, crossfit, team sports, cycling or any of the other myriad activities available.
What's more, working out will make you look and feel better and in our view, once you start looking and feeling better, it gets a lot easier to find the will power needed to improve your diet.
When it comes to choosing what type of exercise you do, the most important thing is that it's something you enjoy and will stick to. Don't force yourself to run if chances are you'll be walking ten minutes in.
We recommend starting with a high impact exercise that gets your heart rate up and FAST, helping you start burning calories quickly. Skipping has become a lockdown favourite of ours: all you need is a skipping rope, good music and as little as ten minutes to get in a high intensity workout. Other high intensity workouts include this 20-minute HIIT workout and boxing (both great options if your local gym has restarted classes or you have the workout gear at home).
(Image credit: Pexels)
There are two main types of exercise: cardio training and weight or resistance training.Both burn calories, the difference is that whilst cardio burns a lot of calories upfront, weight training continues to to burn calories post workout.
This is because weight training builds muscle, and muscle burns more than fat as you carry out day-to-day tasks. In short, the greater your muscle:fat ratio, the more calories you burn even when you are standing still.
Weight training may seem daunting, but you dont have to join a gym and face up to the squat rack right away. There are so many weight exercises you can do at home with simple bits of equipment from dumbbells to kettlebells, and balls to ropes.
Were not going to cover all the exercises you can do with weights here, so why not pick the body part you want to start burning fat from and toning up, and check out one of our guides below:
All of this aside, dont neglect cardio, as cardio workouts are important for fitness and stamina, and will still burn calories.
Kettlebells are a very powerful weightloss tool
As well doing both cardio and weight training, if you want to lose weight its also important to vary the intensity with which you exercise.
In any given week, and within any given workout, you should exercise both aerobically (a little out of breath but not gasping) and anaerobically (going flat out, like when running for a bus).
Aerobic exercise needs oxygen to give muscles energy and generally requires moderate exertion. Examples include gentler running, cycling and swimming.
Its a crucial part of losing weight quickly because it uses both sugar and fat as its energy source, but to burn fat you need to do it for long enough that youve burned through your sugar stores first.
Anaerobic exercise, on the other hand, primarily uses sugar as its fuel. This doesnt mean that its not good for weight loss, though. Anaerobic exercise helps build muscle, and as we explained above, this will help you burn calories even when youre resting. Anaerobic exercises are generally high intensity, for example sprinting and weight lifting.
A running watch or fitness tracker will help you to know what intensity exercise you're doing. As they either have built-in heart-rate trackers or pair with ones you strap to your chest, they can show you how hard you're working out and let you know when you need to push it harder.
Find out more about heart rate zone training
Keep track of your weight loss and fitness goals with a running watch
Its important to decide how you want to measure your success and keep track consistently, understanding that you will see daily fluctuations due to things like digestive contents and water retention.
Running watches are the easiest way to track your progress, remain motivated and keep weight off. Depending how fancy you go, you can track pretty much any metric that works for you, certainly way beyond whether youve achieved your 10,000 steps. Whether its weight, BMI, resting heart rate, calories burned or activity level, the best running watch will track it all.
Many wearables branded as fitness trackers also have a stab at these more advanced metrics nowadays, but we'd always recommend a watch over a band.
Another way to keep track of your progress is the old fashioned method of weighing yourself. The great thing about modern bathroom scales is they don't just tell you your weight; they also let you know your body fat percentage.
The best bathroom scales to monitor weight loss
This is a much, much better metric to track than weight alone. If you're working out while dieting you can easily put on weight, even when running a calorie deficit, just because muscle is denser than fat so there can be less of you, yet weight more.
Now, although the calculations of body fat percentage scales produce are based on sound science, accuracy can vary. The key thing to note is that if the overall trend is going down, you're doing well.
(Image credit: Veganliftz via Pixabay)
No, glugging vinegar won't help you lose weight on its own, despite what the Daily Mail might tell you. But it could be of some help alongside more proven weight loss methods.
Apple cider vinegar is believed to help weight loss due to its high levels of acetic acid, which has been shown to stabilise blood sugar spikes after consuming carbohydrates. In one study, the blood sugar of a group who took apple cider vinegar with a high-carb meal spiked by 55% less than the control group one hour after eating.
It also helps aid digestion thanks to its probiotic bacteria content (the gross-looking cloudy substance youll see at the bottom of a bottle of unfiltered apple cider vinegar). This bacteria stimulates the growth of more healthy gut bacteria exactly what our bodies need to extract nutrients from our food.
Before you reach for the bottle it is NOT recommended to drink apple cider vinegar neat as its highly acidic. Instead, in the morning or before your heaviest meal dilute a tablespoon (15 ml) of the stuff in 250 ml of water. You can then also add lemon or mint to add a nicer flavour.
A few tips to avoid frustration and burnout
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We can't stress enough the importance of giving your body time to lose weight. You can lose weight faster by using the right gear and having the right knowledge and attitude, but you'll likely need to redefine what 'fast' means to you.
You've likely read about a crash diet if you've opened an article titled 'How to lose a stone in a week', or similar. Crash diets promise and can deliver rapid weight loss, but leave you feeling hungry and even unwell because they are generally nutritionally unbalanced.
What's more, they're completely unsustainable, and as soon as you start to reintroduce the foods you've stopped eating back into your diet, you'll start to regain weight. This is why we advocate not cutting out any foods altogether.
If you want to see real, fast (but not instant) weight loss, we recommend that you try and adopt as many of the steps listed in this guide into your lifestyle. They won't all suit you, for example you may not be partial to food substitutes or fasting, but don't rely just on giving up the booze if you want to see your body really transform.
This is part of T3's Fit for 2021 programme, which will be running throughout January. We'll bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.
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How to lose weight: 12 safe strategies for weight loss that REALLY work - T3
