Category Archives: Lose Weight Fast

Are you wondering why you are not losing weight? What you eat is a major factor in weight loss, but it is not the only one. The measurement of ones health or fitness is really influenced by a variety of factors, including energy levels, sleeping habits, monthly cycle patterns in women, hormonal health, proclivity to autoimmune disorders, dependency, or addiction, and so on. When you deprive your body of the essential nutrients, it can sometimes affect the proper functioning of your system and take a toll on your health for the worst. Also Read - Low-fat cheeses that may actually contribute to weight loss

Studies have proved that weight loss consists of 80 per cent diet and 20 per cent exercise. While most people are aware of this, they cant help but fall for the fad diets that are popular on the internet. But mind you, not every diet you come across is good for weight loss. The first thing you need to understand is that weight loss is about eating healthy, and not about eating less to be skinny. With that said, here are reasons why fad diets are not good for weight loss. Also Read - Skipping breakfast: What happens to the body when you miss your morning meal?

Being healthy and fit cannot be achieved just by resorting to just a diet, let alone a fad diet. It is vital to contemplate the inner workings of your body, meaning you need to be aware of the bodily functions to be able to lose weight effectively. And this can only be achieved over a period of time, and fad diets are not the way to do that. Also Read - Can intermittent fasting on the keto diet help you lose weight faster?

Fad diets are frequently either too abundant in one element or too low in another, are excessively skewed to certain macro groups, or are goal-driven. For instance, the keto diet is high in healthy fats and protein and low in carbs, which causes the body to enter ketosis and burn fat for energy instead of carbs. This diet was initially created and developed to combat epilepsy and associated epileptic disorders. This is not the best for a healthy persons health.

At the molecular level, our bodies are blessed with mitochondria, which oxidise carbohydrates to make ATP (adenosine Triphosphate our energy currency) for the cell. Since you have to maintain a low carb intake when on a keto diet, it can cause ATP production to decline.

Theres no doubt that movement and good nutritional practices are the best tools to be healthy and fit. So, here are some ways you can achieve a healthy weight without compromising your health.

When you eat good, healthy foods, you create a good microbiome in the gut, which in turn promotes a healthy gut, which in turn is connected to the majority of brain and body processes and hormonal health. When your system is in good health, then it helps enhance your performance, alertness, agility, focus and enhances your ability to think clearly. In other words, the healthier you eat, the better your bodys functions.

Weight loss is not an easy journey, it is one where you need to be persistent and patient. If you want to switch to a routine that involves movement and good nutritional practices, you have to be consistent, and it has to become a way of life. Achieving good health and a fit body takes time, so you should take your time. Dont fall for fad diets or programs that claim to help you achieve abs in a few days.

As we have understood, a body needs a healthy diet to develop properly. That includes a proper protein, carbohydrate, and fat balance, as well as a variety of other nutrients. Include lean protein, complex carbs such as whole grains, fruits, and vegetables, and healthy fats such as omega-3 fats from fish and monounsaturated fats from avocados, almonds, and olives or olive oil in your diet. When you follow a fad diet that excludes essential nutrients, you put yourself at risk of becoming unwell. A lack of any vitamin may not produce an immediate consequence. However, if it is not there for an extended period of time, you may have health concerns.

Food portions have become bigger throughout the years and studies have shown that increased portion sizes are thought to contribute to overeating and unwanted weight gain. People consume nearly all of what they offer themselves. As a result, regulating portion sizes can aid in avoiding overindulgence. There are many practical steps you can take to control portions like measuring your food, using smaller dishes, drinking water prior to meals, and eating slowly. Finally, portion control is a fast remedy that enhances your quality of life and may help you avoid bingeing.

Set a goal of five to six mini meals every day. You should eat every 3 to 4 hours. Snack on low-fat cheese and whole-grain crackers at school or work or consume a spoonful of peanut butter with one slice of whole-grain bread. Find items that are both healthful and filling.

Fad diets are incredibly popular for weight loss. They often claim speedy weight reduction and other health advantages, but there is often no scientific proof to back them up. They are frequently nutritionally unbalanced and unproductive in the long run. While there is no shortage of fad diets around, it is better to look for a way that gives you long-lasting results.

Published : June 2, 2021 2:43 pm | Updated:June 2, 2021 2:59 pm

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Are You Eating Right? Know Why Fad Diets Aren't The Best Option For Weight Loss - TheHealthSite

Chances are you were taught that breakfast is the most important meal of the day. A meal that refuels you after the overnight fast and provides you with the energy and nutrients to get through the morning; a meal that should be the largest we eat, especially to aid weight control and digestive comfort.

But the popularity of fasting regimes, and a coffee culture in which many of us replace our daily cereal with a large, milky coffee has significantly changed the way we eat breakfast.

So where does this leave our favourite breakfast cereal or hearty cafe breakfast meals? And how do we know if we should be loading up at breakfast or fasting it out until lunchtime? The most up-to-date research on breakfast is right here.

Some data suggests eating a hearty meal early in the day aids metabolic rate. Photo: Edwina Pickles

There is no one-sized-fits-all model when it comes to eating breakfast. Every person is different, as are their energy and nutritional requirements, which can differ on a daily basis. Nutritionally there are some key benefits associated with eating a meal early in the day, with regular breakfast eaters eating more dietary fibre, vitamins and less junk food and added sugars overall. There is also data to suggest that eating a hearty meal early in the day aids metabolic rate, with one study showing thatpeople who ate a larger breakfast meal burnt twice as much energy as those who consumed a larger dinner.

In Australia at least 12 per cent of adults skip breakfast regularly, and with intermittent fasting regimes dominating health headlines for some time now, more and more people appear to be moving away from a bowl of cereal and waiting until mid- to late morning before eating. While intermittent fasting has been shown to have a number of metabolic benefits, and is also associated with moderate weight loss over time, for lean individuals with high energy demands, there'sno extra benefit that comes from extending the overnight fast beyond 12 hours. A 12-hour fast has been shown to support appetite regulation, weight control and digestive health.

The less frequently mentioned issue associated with our breakfast choices is that we love to pick up breakfast from our local cafe, and cafebreakfasts are very different from those we prepare at home. Whether it is a jumbo milky coffee, which can containmore energy than a meal,fried bacon and egg dishes or sweet pastries and baked goods,many cafe breakfast options are packed with fat, energyand sugars.

Our love for lattes and flat whites can come at a nutritional price. A regular milk-based coffee contains a similar number of kilojoulesas a slice of toast, and while the milk can be a nutritious addition, the growth of sweet plant-based milks commonly used by baristas can mean that you are getting a hit of added sugar with your morning brew without realising it. Replacing food in the morning with a milk coffee means you run the risk of delaying your hunger until later in themorning, when we are more likely to grab a sweet snack to take us through until lunchtime. Or, adding a large coffee to your regular breakfast can easily blow out your breakfast kilojoules.

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Nutritionally, a morning meal that contains quality protein and some fibre-rich, wholegrain carbohydrate will create a nutritional mix that will help to refuel the body after the night's fast, and keep you full and satisfied for several hours after eating. Specifically, protein-rich options that offer 2-3g of the amino acid leucine such as smoked salmon,Greek yoghurt, a couple of eggs,or a serve of pea-based protein powder will help to keep the hormones that regulate appetite under control, while fibre-rich foods such as wholegrain cereal or bread, fruit or even vegetables offer slowly digested fuel to help keep blood glucose levels controlled through the morning. If a milk coffee is a routine part of your breakfast order, factor it in as a part of the meal, and aim for less toast or cereal to account for the extra energy. Black coffee, coffee or tea enjoyed with a dash of milk or a piccolo on the other hand are low-kilojouleoptions that can be enjoyed freely.

Breakfast dishes of between 1250 and 1650kilojoules, along with 20-30g of carbohydrates and 20g of protein will help to support appetite and weight control. A couple of eggs with a slice of wholegrain sourdough, a small breakfast wrap with smoked salmon, Greek yoghurt with berries and a couple of tablespoons of wholegrain cereal or a meal replacement shake are all healthy low-energyoptions.

The most important thing to consider when it comes to breakfast is whether or not you are hungry when you are eating it. There is nothing wrong with waiting an hour or two after waking to eat, and in some cases, it is actually a better option as you are more likely to be hungry rather than eating simply because it is breakfast time. If you find that you are never hungry in the morning, aim to allow at least 12 hours between your evening meal and breakfast. Opting for light dinners such as grills with salad, soup or veg-based dishes too will aid digestion and help you to feel hungry in the morning. Failing that, if you are not hungry within two hours of waking, start with a small 1250-1650kilojoule breakfastsuch as a slice of wholegrain toast with an egg or Greek yoghurt with fruit to give your metabolism a boost. A good general rule of thumb is to aim to eat something by 9am each day.

Fasting is a dietary technique that can help improve metabolic health and may have positive effects on cell health longer term. Fasting can also be used as an extremely effective way to get back in touch with your natural hunger signals. There are different fasting models, including low-kilojouleeating or longer overnight fasts of 14-16 hours. As a weight-loss strategy, aiming for 14-16 hours overnight without food may help to support weight loss, while low-kilojouledays may benefit all of us occasionally. If your goal is weight loss, and fasting is helping you achieve that, then continue fasting as you see fit. If, on the other hand, you have been fasting until lunchtime for some time and your weight is not changing, itmay be time to reintroduce a morning meal.

Again, it really depends on your goals. There is some evidence to show that exercising in a fasting state helps to increase the amount of fat being metabolised. If your workout is moderate (for example, a walk or early morning fitness sessionthat is less than an hour), you do not need to eat. On the other hand, if you are active, lean and train at high intensity regularly, a small meal that contains some carbohydrate and protein such as an energy bar, slice of toast with nut spread or protein-rich yoghurt will help to fuel your workout and support muscle recovery.

Susie Burrell is a nutritionist and dietitian.

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Is breakfast really the most important meal of the day? - Good Food

The COVID-19 pandemic completely changed the world last year. Between stay-at-home orders and higher than usual levels of anxiety and depression, many of us are emerging from the haze of the pandemic weighing more than when we went into itand thats understandable.

According to a March 2021 poll by the American Psychological Association, 61% of U.S. adults experienced undesired weight changeseither weight gain or lossduring the pandemic. The poll also found that 42% of adults gained more weight than they intended. Participants reported that they gained an average of 29 pounds (the median amount gained was 15 pounds) and 10% said they gained more than 50 pounds.

As a Registered Dietitian, I feel like many people gained the Quarantine 15 or even more during the pandemic not just because gyms were closed, but truly because their eating habits changed, says Lauren Hubert, MS, RD, registered dietitian and founder of The Sorority Nutritionist. While the beginning of the pandemic brought many people to eat more at home, cook meals from scratch and get outside for socially distanced and pandemic-safe physical activity, the truth is many of these habits and motivation just didnt stick. Now, over a year later, many individuals have gained weight and feel off their routines.

As life starts to get back to normal, it can feel overwhelming to know where to start with a weight loss journey. And while it may be tempting to go on a fad diet to lose the Quarantine 15 quickly (especially if you feel youve gained a lot this past year), its a bad idea for many reasons.

Most fad diets are designed to cause you to drop weight quicklywhich almost inevitably puts us in a position of likely weight re-gain, says Jen Bruning, MS, RDN, LDN, Spokesperson for the Academy of Nutrition & Dietetics. Thats because we lose a lot of water weight upfront with some diets, and then our bodies kind of freak out and try to conserve resources by dropping our metabolic rate.

Instead, there are many safe and healthy ways to lose (and keep off) any weight you gained during quarantine for good. Here are 8 weight loss tips from nutritionists.

While calorie tracking is not something I want you to depend on forever, it is a known, wildly effective tool for men and women to build awareness around their food choices instead of following fad diets, says Hubert. If you have never sustainably lost weight or find yourself heavier with this pandemic, tracking food even if its out to eat (and estimating it) is a great way to understand a rough idea of your caloric intake and what foods are providing what nutrients to your diet! Research shows that tracking makes you more aware of what you eat leading you to eat less than you would without it alongside giving you the much-needed information on your calories and nutritional intake that is required to understand how to lose weight and body fat.

Enjoying physical activity helps us stick with it. Was there something you really missed doing during quarantine? Did the added downtime help you remember something you enjoyed doing years ago, but havent done lately, like a sport or solo activity? Lots of us feel the desire to really get back out into life, says Bruning. When you can do it safely, consider jumping back into that activity that you used to love.

Related: 20 Best Weight Loss Drinks

It sounds like a simple tip, but youd be surprised how many men and women dont eat enough protein at meals. Protein is crucial for weight loss because as you eat fewer calories than what you burn (what is required for weight loss) you will put your body at risk for losing muscle mass and being hungry, says Hubert. Protein will help you stay fuller for longer at meals due to its satiating effect, leading to a lesser chance of overeating. That coupled with how it has a higher thermic effect of food (aka it burns more calories than carbs and fat to break down) and how beneficial it is at preserving muscle masswhich helps with metabolismwell, protein needs to be your best friend.

According to Hubert, good sources of protein include chicken, turkey, fish like tuna or salmon, steak, soy (edamame or tofu if vegetarian/vegan), eggs, and Greek yogurt.

Many people picked up new cooking and baking skills during the pandemic. Hold on to these new skills and use them to craft healthful meals for you and your family! says Bruning. Home-cooked meals are typically lower in added fat, salt, and sugar than restaurant meals, so keeping up with your home cooking, at least some nights per week, can help achieve a healthy weight. It also helps kids form a healthy relationship with food, increases their self-sufficiency, and reinforces family bonds. Win-win-win.

Related: 13 Reasons Youre Not Losing Weight, According to Experts

Consistent exercise has been shown to lead not just to weight loss but also weight maintenance, says Hubert. Because many people have fitness watches (and if you dontour phones track our steps, too!) it has made it easier to understand how active we are throughout the day. If you work from home, its especially important if you arent seeing weight loss to get more active even if you arent going back to the gym! Aiming for 10,000 steps per day can encourage more physical activity. And even if you dont hit 10,000, even making an effort to be more active can have beneficial effects on your health and weight.

Related: 25 Walking Tips For Weight Loss

Using a tool like MyPlate as a guide, work on crafting meals that are about complex carb, lean protein, and fruits and veggies, says Bruning. This basic balance helps keep us satisfied and ensures we get the nutrients we need to help achieve a healthy weight and stave off chronic disease. Be sure you get plenty of fiber from whole grains, beans and legumes, and of course those fruits and veggies. Drink plenty of water as you ramp up your fiber intake- you wont believe how full you can feel when you get enough fiber, which makes overeating much harder to do.

We all know fruits and veggies are healthy foods, but lets be real! So many men and women forget to eat these nourishing, high fiber, and natural foods when trying to lose weight and instead follow fad diets that promote boxed meal replacements, bars and shakes, says Hubert. Fruits and veggies are packed with vitamins and minerals good for your health, but also contain water and fiber! Fiber helps you stay full and satisfied, making these foods healthy carbohydrates for your weight loss goals.

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When your focus is on your health, truly, and not on weight loss, your body will feel at its best to perform for you. Your energy levels will support your activities, which may end up leading to weight loss, says Bruning. But if it doesnt and you feel strongly about losing your Quarantine 15, try working with a registered dietitian nutritionist on healthy ways to return to your pre-pandemic weight.

Next up, heres everything you should know about unexplained weight gain.

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How to Lose the 'Quarantine 15': Why Nutritionists Don't Want You to Go On a Fad Diet - Parade

If you want to lose weight, but have no idea what approach to take, there are a number of diets claiming you'll get the outcome you want by following their way of eating. But as a registered dietitian, I know dieting isn't a one-size-fits-all kind of deal. While others may have success with a specific eating plan, your results could wind up being completely different. Read on to learn about 10 of the most effective weight loss diets, why they are effective, and who they work best forand to ensure your health and the health of others, don't miss these 19 Ways You're Ruining Your Body, Say Health Experts.

keto

Although the ketogenic diet (AKA keto diet) was originally created for individuals with epilepsy, nowadays it's commonly used for weight loss. The diet focuses on high fat intake, moderate protein, and low carbohydrates. You typically consume around 55% to 60% of your daily calories from fat, 30% to 35% from protein, and 5% to 10% from carbohydrates.

The purpose of eating high fat with low carbs is to get into a state of ketosis, which is when your body begins to utilize stored fat as energy instead of glucose. So with the decrease in fat storage, you're likely to see a decrease in weight. Research also indicates your appetite may be more suppressed following the keto diet due to the slow digestion rates of fat and protein as well as changes in hunger hormones.

This diet is ideal for anyone that is overweight or obese, but can result in weight gain if the diet is not sustained long-term. Individuals with type 2 diabetes may see improved blood sugar levels and weight loss when following the keto diet, but should work with a healthcare provider or registered dietitian in order to do so safely.

The keto diet is not suitable for those that have pancreatitis, liver or kidney failure, or fat metabolism disorders.

RELATED: The #1 Key to Weight Loss, According to Experts

paleo vegetable variety

Flash back to the way our ancestors ate in the Paleolithic eragetting all of their food solely from hunting and gathering. This includes eating foods such as:

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This also means eliminating foods that our paleo ancestors wouldn't have had access to such as grains, legumes, dairy, and processed foods.

With the decreased intake of high calorie processed foods along with the high protein lifestyle of paleo, weight loss typically occurs. Unfortunately, it may be challenging to stay committed to the restrictions of the diet and sustain the weight loss.

Concerns have been raised regarding the high meat intake of the paleo diet and individuals diagnosed with heart and/or kidney disease. Post-menopausal women or those with bone diseases, such as osteoporosis, should also be medically supervised before going paleo due to the low levels of calcium and vitamin D.

RELATED: 15 Weight Loss Tips That Are Evidence Based, Say Experts

intermittent fasting

There are several styles of intermittent fasting, but the purpose is to set aside a time frame of when you can eat and then you fast the remainder of the day. This can range from having a 12 hour eating window, down to an 8 hour window, or even full 24 hour fasts.

This fasting process can make your body go through various cellular and molecular changes, but the reason behind the weight loss is likely due to the decreased number of calories eaten over the week. Studies even found that intermittent fasting had effective weight loss results, but it was comparable to the participants who decreased their energy intake continuously by about 25% each day.

Intermittent fasting can be safe, as long as you're not undereating during your eating window and choosing nutrient-dense foods. This diet may not be right for you if you have a history of disordered eating since the fasting time frames could trigger past harmful eating patterns. Women may also not benefit from intermittent fasting as it can disrupt certain hormones.

Plant based vegan salad bowl

Although many people follow the vegan diet for ethical purposes, it can also lead to weight loss. When you eat vegan, you're eliminating all animal food sources including eggs and dairy. Instead your diet consists of plant-based foods such as vegetables, grains, nuts, and fruits.

Losing weight while going vegan may be slightly more complicated than other diets because it does not restrict macronutrients or calories. It's also easy to turn to processed vegan foods that can be high in sugar, fat, and sodium which will prevent the scale from moving down. In order to make this diet work for weight loss, choose whole, minimally processed foods that are high in fiber and protein.

Going vegan is generally safe for anyone, but it should be planned properly. Due to the elimination of meats and animal products, you could be lacking on certain essential nutrients including calcium, iron, and vitamin B12.

RELATED: This Supplement Can Raise Your Heart Attack Risk, Experts Say

Whole30 grilled chicken salad

The Whole30 diet doesn't put itself in the category of a weight loss diet. In fact, they discourage those that follow the diet to weigh themselves and it doesn't require calorie counting, skipped meals, or carb elimination. However, the purpose of the diet is to eat whole, unprocessed foods for 30 days which often leads to a decrease in weight.

The elimination of sugar, alcohol, and junk foods (even if they have "approved ingredients") for 30 days will likely have you consuming less calories than normal, leading to weight loss. After that point, individuals are able to reintroduce foods one by one to pinpoint food groups that they may be sensitive to.

This diet is ideal for those looking to "reset" their eating habits, which is the main purpose of Whole 30. This will require a lot of time and attention to detail in order to ensure you're eating foods with approved ingredients.

RELATED: Everyday Habits That Make You Look Older, According to Science

atkins diet

The Atkins diet was developed back in the 1960s by cardiologist Robert C. Atkins. It's nearly the same as the ketogenic diet, with an emphasis on low-carbohydrate, but comes with four different phases. In the introduction phase you cut back carbohydrate intake to 20 grams per day, aiming to get the majority from vegetables. As you progress closer to your goal weight, you can add 10 grams of carbs to your week but will need to cut back again if you start to gain weight.

Similar to the keto diet, the Atkins diet likely promotes weight loss due to the appetite suppressing effects of a high protein and low carb eating pattern. It will also likely put you into ketosis, depending on how many carbs you consume each day.

Before following this diet, it's important to consult with your doctor especially if you have diabetes. Those with liver or kidney disease should also completely avoid trying the Atkins diet.

RELATED: The #1 Cause of Obesity, According to Science

mediterranean platter

The Mediterranean diet is taking a page out of the eating patterns of those in the Mediterranean, which includes high intakes of plant-based foods. Although nothing is technically off limits, this diet recommends only eating poultry, eggs, cheese, yogurt, and red meat in moderation.

Even though calories don't need to be counted, many people lose weight following the Mediterranean diet due to it's healthy fat and high vegetable content. Research even indicates it may lead to lower central weight (around your belly area) compared to a diet with reduced fat intake.

The easy-to-follow plan of the Mediterranean diet makes it an ideal option for individuals seeking sustainable weight loss. It's also been linked with reducing your risk of chronic conditions such as heart disease and diabetes.

Happy woman enjoying her dinner of soup

The purpose of the volumetrics diet is to fill up on low calorie dense foods which leads to a reduction in daily calorie intake. Very low-dense foods include non starchy fruits and vegetables, nonfat milk, and broth based soups. Low dense foods include starchy fruits and veggies, grains, low-fat milk, legumes, and low-fat mixed dishes. Once you get into medium and high dense foods, portion sizes need to be considered. This includes meat, cheese, salad dressings, chips, nuts, butter, and oil.

Since this method does require analyzing and tracking foods for their caloric density, it's an ideal option for those that have the patience and time to do so. It's also generally safe for most people as long as their calorie intake isn't too low.

Low sodium

Although the DASH (Dietary Approaches to Stop Hypertension) was created for those dealing with high blood pressure, it has also been rated as one of the top weight loss diets by the U.S. News and World Report.

Since the DASH diet focuses on low sodium intake, people following the diet tend to steer clear of highly processed and packaged foods that use sodium as a preservative. In doing this, it reduces the intake of high fat and calorie-dense foods.

Sodium is necessary for our muscles and nerves to work properly, but too much can impact our health negatively. If you deal with hyponatremia (low salt concentration in your blood) or are an athlete who loses a lot of salt through sweat, you should check with your doctor before following a diet that reduces sodium intake.

flexitarian diet foods

A combination of a flexible diet and a vegetarian diet equals the flexitarian diet. The diet emphasizes eating plant-based foods, but you are allowed to eat animal products in moderation. In doing this, you're eating more nutritious and fiber-rich foods that can both improve overall health and help you lose weight.

If you don't want to go fully vegetarian or vegan, the flexitarian diet may be the right option for you. Since it doesn't limit any food groups, it can be safely done by many individuals but does require more effort to make a diet change since it's a flexible option. And now that you've got a great foundation, don't miss these additional 19 Weight Loss Foods That Really Work, Say Experts.

Lacey Dunn, MS, RD, LD, CPT, founder of UpliftFit Nutrition and host of the UpliftFit Nutrition podcast, functional medicine dietitian with a fiery passion for helping women feel and look their very best. People call her the "Hormone Fairy Godmother," as her one mission in life is to help women go from surviving to thriving. Dunn specializes in all things hormones, thyroid, gut, and metabolism and incorporates on-going education into her daily life. She has Master's in Nutrition from Texas Women's University, Bachelor's in Dietetics from University of Georgia, Certified Personal Trainer (NASM), Functional Medicine Nutrition Specialist (FMNS) in training, and author of The Women's Guide to Hormonal Harmony: How to Rebalance Your Hormones, Master Your Metabolism, and Become the Boss of Your Own Body.

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The Most Effective Weight Loss Diets, According to Experts - Yahoo Lifestyle

The U.S. is in far different shape today than it was last Memorial Day, and many Americans are, too.

According to a recent survey by the American Psychological Association, undesired changes in weight driven by pandemic stress are widespread: 42% of adults reported gaining weight, with a median weight gain of 15 pounds, while 18% reported undesired weight loss. About 66% of people reported changes in their sleep habits, and 23% of respondents reported an increase in alcohol use.

In addition, many people have delayed routine medical and dental maintenance: Think mammograms, childhood immunizations and teeth cleaning. Theres also a mental health pandemic underway in parallel with increased substance use, which must also be addressed.

I am a physician and associate professor of medicine at Michigan State Universitys College of Human Medicine. In my role as the director of wellness, resiliency and vulnerable populations, I hear the concerns of faculty and staff regarding returning to on-site work.

The switch that got flipped in March 2020 to social distancing, remote schooling, mask-wearing and long-distance work or no work is switching back almost as abruptly. With little preparation time, many people are faced with wanting to be in top form for reentry. Resuming or beginning healthier habits is a wonderful goal. Trying to get back to normal too quickly, however, may be hard on joints and hearts. Here is a guide to help you get back in shape without hurting yourself.

It is vital to begin with acceptance of your current state while you plan and implement changes. It may be necessary to hold two seemingly contradictory truths at once a core tenet of dialectical behavioral therapy, or DBT. A classic example of DBT is when a therapist tells a client, I love you exactly the way you are, and Im here to help you change. The statements are simultaneously in opposition to each other and true.

Setting concrete, actionable goals can help make them feel more achievable. (Photo by Glenn Carstens-Peters/Unsplash, CC BY)

Doing this in terms of pandemic-driven changes involves three steps:

Also, wanting to take good care of oneself, rather than wanting to look or be a certain way, is an important focus. A little self-knowledge goes a long way here. People who tend to go all in, rather than doing things gradually, need to be sure their plans are safe by seeking professional guidance from a reliable source, such as getting weight loss advice from a family doctor rather than from people or companies that a New York Times opinion writer recently described as weight-loss profiteers.

How can this process be applied to some common pandemic-driven health problems? Here are some suggestions.

One of the most effective and simple but not easy ways to normalize sleep is to pay attention to ones sleep hygiene. Good sleep hygiene includes having a distraction-free, dark, quiet place to sleep. This may require using a sleep mask, blackout curtains or a white noise machine, and having no TV in the bedroom.

Even parents of very young children who may find these steps unrealistic can make some changes to help improve sleep, such as avoiding naps, sticking to a schedule, developing a routine, and engaging in some physical activity to tire oneself out before bedtime. Having a cutoff time for caffeinated beverages, as well as avoiding late night dining and too much alcohol, also help.

Small behavior changes can help build healthy sleep habits. (Photo by Matheus Vinicius/Unsplash, CC BY)

If excessive snoring is a problem, or getting very sleepy and dozing off throughout the day, or any other unusual symptoms, consulting a doctor should be part of the plan.

There are many shades of alcohol consumption between complete abstinence and full blown alcohol use disorder. If the goal is to stop drinking alcohol entirely, its important to stay alert to signs of alcohol withdrawal, which can range in severity from symptoms of a mild hangover to delirium tremens (experiencing a sudden and severe state of confusion), seizures and delusions. The good news is that there are now medications in addition to behavioral and support groups that can help.

If youre concerned, try a brief self-screening test and talk with your physician.

To come up with a safe exercise plan, start with an honest self-assessment. This includes looking at your current age and physical condition (particularly knees, hips, lungs, heart and balance); weight and weight changes during the pandemic; and activity levels before and during lockdown. The National Academy of Sports Medicine offers a downloadable questionnaire that can help with making this self-assessment.

Checking in with your body can help you safely and effectively reach your health targets. (Photo by Bruno Nascimento/Unsplash, CC BY)

Remember there are weight bearing, aerobic and stretching types of exercises. With each, begin at a level of comfort and gradually go slightly further. For example, if the goal is to start running, consider starting small, with a 30-minute routine a few days a week that involves a jog for one minute followed by walking for four minutes. Each week up the ante, such as shifting on the second week to jogging for two minutes then walking for three.

If the goal is to start walking, setting a time limit can help to achieve tangible goals: a 10-minute walk a few days the first week, 15 minutes the next week and so on, until the walk lasts 30 minutes and happens a few times a week. Then focus on increasing the pace.

Chest or arm pain, dizziness or extreme discomfort, are all signs to stop. While its useful to get to know what it feels like to be a little sore from working hard and how that differs from pushing it too far, its also a good idea to become familiar with the warning signs of a heart attack.

Whether they involve mental or physical health while this tends to be an artificial separation post-lockdown behavior changes should begin with an accurate assessment of how things are, a realistic goal for what they will become, and a plan to get there. All of these should reflect care and love for ones self and ones body.

Have a happy and safe reentry!

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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How to build better health habits after the pandemic year - Iowa Capital Dispatch

I believe the true beauty of following a quantified nutrition plan is not having to give up anything- you can have everything and anything as long as it falls within your macros. Believe it or not, during this 6-pack-abs journey of mine, I had stuffed parathas, biryani, chicken curry, rice, omelettes, ice cream almost daily and still maintained my 1600 calorie limit. I also ensure that my protein intake is minimum 1.2-1.5 grams of body weight.

It was only after I started coaching under experts did I realize that the reason I wasn't losing weight before was my bad metabolism. My calorie intake was way less than my BMR and that's the reason I was not reducing weight so we started working on it and gradually increased food intake from 1400 cals to 2600 cals diet over a period of 3 months along with basic weight training.

My metabolism recovered and that was the perfect time to cut down that extra mass so we started reducing calories and came down to 1600 in 3 months with a regular workout. You know I have only reduced 4 KGs of weight during this period but have lost 4 inches from waist another miracle.. the extra fat converts into muscle mass .

Pre-workout meal: A black coffee

Post-workout meal: Nothing as such

P.S.- My dinner is always the heaviest meal (700+ calories) and that too after 8:30 P.M.

I indulge in (What you eat on your cheat days): I can have all my favourites at home so having a specific cheat day is absolutely not required.

Low-calorie recipes I swear by: No food is bad food until its fitting into your macros, still, I like the white eggs and chicken breast most as it has good protein when compared to its total calorie and price index.

I also have 5L of water every day.

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Weight loss story: "I had stuffed paranthas and rice every day and still went from XXL to S. Here's how" | The Times of India - Times of...

Pairing semaglutide, a drug used to treat diabetes, with a minimally invasive endoscopic sleeve gastroplasty (ESG) can provide significant weight loss benefits for patients who are not candidates for invasive weight loss surgery, according to a study presented at Digestive Disease Week 2021.

For the double-blind study, the researchers randomized 61 patients undergoing ESG into 2 groups: 1 receiving semaglutidean injectable glucagon-like peptide-1 receptor that has been found to stimulate weight loss1 month after the procedure, and the other receiving a placebo administered through look-alike injector pens. Participants were monitored each month for body weight and body composition, with blood panels taken every 3 months.

According to the authors of the study, patients receiving semaglutide lost 26.7% of their total body weight on average, compared to 19.6% in the control group. The semaglutide group lost 86.3% of their excess weight (the amount of weight the participants needed to lose to reach normal BMI) compared to 60.4% for the control group. Additionally, body fat by weight decreased by 12.7% in the semaglutide group versus 9% in the control group, and glycated hemoglobin levels fell 0.95 for the semaglutide group and 0.61 for the controls.

As the worldwide obesity rate continues to climb, so do the number of people seeking bariatric surgery to treat their condition, said Anna Carolina Hoff, MD, lead researcher on the study and founder and clinical director of Angioskope Brazil, So Jos dos Campos, in a press release. Surgical procedures are some of the most successful ways to help patients lose weight, but they can eventually come with complications. Our study shows that patients may not have to undergo invasive surgery to get similar results.

More invasive surgical procedures, such as laparoscopic sleeve gastrectomy, come with increased costs and a higher risk for complications, such as gastroesophageal reflux disease. These procedures are normally restricted to patients with a BMI of at least 35 with comorbidities, or a BMI above 40.

ESG can be performed at an earlier stage of disease and at a lower BMI, allowing more patients to get the treatment they need before their disease progresses. Providing earlier treatment to patients with obesity can reduce the risk of mortality and comorbidities, as well as lower costs associated with treatment.

ESG has been available to patients for years, but it has not always been as successful as surgical options in helping patients lose weight, Hoff said in the release. We now have a minimally invasive procedure that can be just as successful when combined with semaglutide and can be made available to even more people looking to lose a significant amount of weight.

ESG is performed through guiding a device through the patients throat into the stomach, where an endoscopist uses sutures to decrease the size of the stomach. This assists in weight loss by limiting the amount that a patient can eat. Patients are candidates for ESG if they have a BMI at or above 30, and diet and exercise have not helped them lose weight, or if they are not a candidate for surgery, or do not wish to pursue surgery.

Long-term durability of the treatment still has yet to be determined, according to the researchers.

REFERENCE

Pairing bariatric procedure with diabetes drug increases weight loss [news release]. EurekAlert; May 14, 2021. Accessed May 17, 2021. https://www.eurekalert.org/pub_releases/2021-05/ddw-pbp051221.php

See the article here:
Study: Combining Minimally Invasive Bariatric Surgery With Semaglutide Increases Weight Loss - Pharmacy Times

For health care platform Noom, 2020 was a banner year. The company generated $400 million in revenue, thanks to millions of people looking to shed pandemic-fueled pounds. The artificial intelligence-driven app integrates fitness tracking, nutrition, and sleep and stress management to form a one-stop shop for health and wellness. But it took a lot of trial and error for the 13-year-old company, founded by Korean entrepreneur Saeju Jeong and Ukrainian Artem Petakov, to become a success story. Noom is atwo-time honoree on the Inc. 5000 ranking of the fastest-growing U.S. private companies and on the Inc. Best Workplaces roster. AccordingtoBloombergthe companyhas just closed a mega-round of private-equity investment at a $4 billion valuation and plans an initial public offeringin the next year.

Jeong spoke with Tom Foster, an Inc.editor-at-large, in an exclusive stream eventon Tuesday about lessons learned from the company's early stumbles and how it finally found a healthy balance. Here are the biggest takeaways for entrepreneurs from the session.

1. Finding the right product-market fit takes time.

Long before Pelotonbecame popular, Noom experimented with a connected bike that integrated with its fitness platform. The company planned to corner at-home gym users by selling them a platform that would gamify exercise and motivate them to work out. But it turnedout that people weren't quite ready yet for the CardioTrainer back in 2008.

"After two years, we couldn't sell the product or raise capital," saysJeong. At a time when only a fraction of Americans were getting enough exercise, the market for a connected bike was already small to begin with. The company would need to expand its audience to fulfillits mission, which was to apply technology in a way that would make people's lives healthier.

"We made so many mistakes ... I learned the painful way that it's almost inevitable," says Jeong.

Noom eventually launched its weight-loss and tracking app in 2010, which allowed users to track nutrition as well as their fitness according to an activity of their choice. It found that roughly 90 percent of its users were using the app for its pedometer feature, or to track steps. The founders were then curious about why more users weren't opting for more high-intensity exercise like running or cycling. After doing some research, the company discovered the main reason many users weren't engaging in more physically strenuousactivity:excess weight.

Jeong sayshe realized then that there was a huge opportunity in the weight-loss and nutrition market. The next step was to create a product that would allow users to accomplish both their weight-loss goals and their fitness goals.

2. Stay focused on customers.

Noom's founders realized earlier on that they had to take a holistic approach to improving the user's overall health. They realized that their customer's journey to better health wasn't just about shedding pounds or logging more steps. To ensure that users metweight-loss goals, Noom had to integrate everything itlearned in the past about health and fitness. The foundersalso realized they had to incorporate psychology in the mix as wellto effectively change user behavior.

"A lot of us will have a bad habit. There's a reason why we cannot get out from a bad routine," saysJeong.

The company decided to make human coaching a core part of the Noom service. While the app was already utilizing A.I. in order to assess a user's fitness and nutrition profile, A.I. could only do so much.

"Empathy is not a thing you can generate out of A.I. technology," saysJeong.

3. Deliver great value.

It's no secret that health care is a saturated market. Jeong saysthat he had astrong belief that if Noom was able to deliver great value to its users, the business would follow. During the app's early days, it topped the charts in both the Android and iOS stores. He saysthe company had multiple opportunities to easily generate revenue by simplifying the app to focus on just fitness trackingor calorie counting.

"There are many fitness tracking applications that are doing good business. Calorie counting, same," saysJeong.

But neither calorie counting nor fitness tracking fulfilled the company's mission, which was to improve the overall health of a wider population. Instead, Jeong saysNoom took more than a decade to figure out the best way to approach the health of its users in a holistic way.

"We found a tough way to deliver our mission," saysJeong.

See the original post here:
How Noom Won 2020, a Banner Year for Wellness and Weight-Loss Apps - Inc.

One of the evergreen themes on social media has been weight loss. People like to post images of workouts, healthy recipes, and foods that they are cooking or eating. However, this can also promote negative body image issues by making some people feel self-conscious about looking good, having a chiseled body or toned abs. In the attempt to reach these goals, they are misguided by diet fads and misinformation that can cause more harm than good, said Rohit Shelatkar, fitness and nutrition expert and VP at Vitabiotics.

Losing weight requires the right amount of foods packed with all essential nutrients, the correct form of exercise, good sleep, and most importantly, the consciousness to actually commit to being fit and looking fit, he told indianexpress.com.

Below, he listed the five common mistakes people tend to make while on their fitness journey:

Focusing on cardio and ignoring strength training: Some exercise is better than no exercise at all. But if your cardio workout is not showing any result despite watching your diet and leading an overall healthy lifestyle, it may be due to a lack of strength training. This misconception is quite common among women who think lifting weights will bulk them. On the contrary, resistance training or strength training will not only help build muscles but also boost your metabolism and promote belly fat loss. Weight loss is just an added bonus. One should combine cardio and resistance training for the best results.

Skipping meals: This is a common mistake. Many people skip meals in order to consume fewer calories. Not only are you losing out on essential nutritional intake, but your metabolism also slows down drastically, sending your body into survival mode. This actually makes it harder to lose weight and may even cause weight gain in the short term. One should consume 4-5 small/controlled portions through day which packed with nutrients. If one feels hungry, switch to healthier options like dry fruits, yogurt, and makhanas, he shared.

Not consuming enough protein: Getting enough protein is extremely important if youre trying to lose weight. Protein has been shown to help with weight loss in several ways. It can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate, and protect muscle mass during weight loss. Hence, high-protein food is recommended in weight-loss diets to make it more effective. Foods like paneer, chicken, eggs are great sources of protein. People with a plant-based diet can opt for lentils, chickpeas, peanuts quinoa, and soy-based products like tofu and tempeh.

Drinking sugar: Most people exercising diet control remove soft drinks and other sweetened beverages to lose weight. However, they still continue to take packaged drinking fruit juice. Even 100 per cent fruit juice is loaded with sugar and may lead to health and weight problems similar to those caused by sugar-sweetened beverages. One should instead consume 4-5 litres of water. You can add lemon or mint leaves to give it a different flavour. Unsweetened green tea is another suitable alternative, he shared.

Not getting enough sleep: Sleep deprivation can lead to a reduction of leptin (the fullness hormone) while boosting the production of ghrelin (the hunger hormone). As a result, when one is up late night or binge-watching one tends to always feel hungry. Besides, the less sleep one is getting, the more one craves high-fat and high-carb foods. Make sure to get enough sleep. Adults should get at least seven-nine hours of sleep in order to stay healthy.

While you may lose weight in the short term by certain quick-fix methods, like following a fad diet, sustained weight loss is a journey and must be seen more as a quest for good health, he concluded.

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Five common mistakes people make while trying to lose weight - The Indian Express

The Worlds Strongest Man is in the shape of his life (Photo: WWE)

WWE legend Mark Henry has revealed his epic body transformation and hes got more to go.

The Worlds Strongest Man who still holds the WDFPF world records in the squat, deadlift and total looks to be in incredible shape as he posed for the camera with a huge smile on his face.

Revealing his current target, he tweeted: 20 pounds to go.

Henry whose most recent in-ring appearance came in the Andre the Giant Memorial Battle Royal at WrestleMania 33 in 2017 got plenty of messages of support from friends and fans alike.

Renee Paquette replied: Go Mark!! You look amazing!

Natalya one half of the Womens Tag Team Champions with Tamina added: Proud of you!

And giant Omos who holds the Raw Tag Team Titles with AJ Styles tweeted: Looking good big homie!! (sic)

The 49-year-old Hall of Famer retired from the business in 2017, but earlier this month he revealed hes keen to get back in the ring for one more run.

Appearing on Booker Ts podcast, he said: Theres a lot of kids that didnt get to see me wrestle. They only saw me on YouTube. Its been enough time that has passed.

Also, I quit before I had a last match, before I waved at everybody and said, Ok. I had the pink jacket on. Im sorry I lied to you all that I was leaving and retiring. I own it.

But, I did not get that match where you go and pay tribute to the fans and you go and you wrestle somebody thats up and coming thats talented and you give them, what we call, the rub.

I didnt do that, and I feel guilty. Thats why Im doing it.

To get himself back in shape, the former world champion had already dropped almost six stone before revealing his latest milestone.

Listen, Im going to go out there in really good shape. Im already 80 pounds lighter than I was when I had my last match, he added.

Im going to be in really good shape. Its going to take a good man to beat me, but it might not take him long.

At 50, they dont expect me to go out there and have a 20 minute, five-star match, just to be honest. Im telling you that right now.

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MORE : Bianca Belair reveals best advice mentor Mark Henry gave her for WWE career

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WWE: Mark Henry reveals body transformation and huge weight loss goal - Metro.co.uk